Are you working hard enough?

One of the biggest problems I see when it comes to people not getting the results they want is quite simply that they're not working hard enough.

Setting up a Direct Debit or Standing Order for a gym membership won't make you slim.

Sitting on the stationary bike, reading a book or watching TV - won't make you slim.

The majority of people, even the ones that DO use their gym memberships, don't get the results they want and end up saying something along the lines of "It just doesn't seem to work for me - I'm different".

Well the main problem is, you're probably not working hard enough. You might think that you are, but if you're not getting any results, you're probably not.

Here's a really simple way to increase your workout intensity - to start with, just do your normal workout, but complete it in 1/3 less time than it normally takes.

So if you're normally in the gym for 1 hour, aim to get the entire workout done in 40 minutes or less. Although you won't be doing any more, you'll be upping the intensity and working harder.

Obviously this won't work if your workout consists of "20 minutes on the bike, 15 minutes on the treadmill etc. etc." (which is NOT the best use of your time anyway and is likely the reason you're not getting any results!), but if it does, you should increase the speed or resistance/level you work at by 1/3, and cut 1/3 of the time off.

Just increasing the intensity like this will kick start your weight loss again. And once the workout becomes less challenging - up the weights or reps, increase the speeds and inclines, and decrease the rest.

As a bonus here, I'm going to suggest a great beginner level workout for fat loss, AND fitness.

Give this a try next time you're in the gym (ask an instructor if you're unsure of any of the exercises): -

Quick mobility warm-up (squats, lunges, rotations, side-bends, forward bend + overhead reaches...), maybe 5 mins on the X-Trainer at a low level to get you slightly out of breath.

Main Workout

A1) Squat + Press x10 (with a pair of light dumbbells, 3-5Kg's)

A2) Push-Ups x10 (either elevated, or off your knees if you can't do full push-ups)

Alternate between A1 and A2 with no more than 30seconds rest for 5 rounds

B1) 1-Arm Cable Row/Pull* x15 per arm Use a weight that's challenging for 15 reps

B2) 1-Arm Cable Press/Push* x 12 per arm Same weight should be fine

*(these video's were filmed using resistance bands, but are exactly the same for a cable machine)

Alternate between B1 and B2 with no rest for 3 rounds

Bench Step-Ups x15 per leg Repeat for 3 rounds with no rest

This should give your training... and your results, the boost they need.

Enjoy!

And leave a comment below to let me know how you got on or if you have any questions :-)