Celebrity Personal Trainer & VIVA Columnist Sam Witter On Intensity Of Exercise

Working in a gym environment means that I see lots of people come in and out of the gym every day, but how many of those people are working at an intensity that will have a positive effect on their health and or body shape?

I would say that less than 10% of people coming into the gym are spending their time effectively. Far too many people go to the gym just to tick it off the list! This will not get you the results you want and is probably a waste of your time!

Follow my principles and tips to help you get the most out of every workout and achieve the results you want:

1. Get into the right frame of mind: if you feel defeated before you get into the gym the workout will be a disaster.

2. Get in and out: if you potter around the gym, chatting and doing a few reps you are not working hard enough. My sessions last around 40 minutes with a 10 minute warm up and cool down before and after. Work hard and go!!

3. Lift weights: high intensity weights sessions are far more effective than doing an hour on the treadmill. Weights create a greater metabolic effect and you will burn more calories for longer.

4. Training should hurt: the gym is a place where failure is good! Whatever exercise you are doing it should be done at maximum effort or to failure. When exercise is done to failure adaption has to take place and this means fat loss and muscle gain.

5. Make a plan and stick to it: have an idea of what you are going to do before entering the gym. For a lower body session make sure you visualise the exercises in your mind beforehand and then deliver!

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