Think Thin Thursday ~ When Working Out It's the Intensity That'll Drive Your Results

Real Estate Agent with Florida Supreme Realty SL514814

To be honest, I HATE working out but it's the results I am much more interested. When you block time for your exercise doesn't it make sense to have an efficient and effective result for your efforts. I do not have competitions on my calendar anymore. No team member is relying on me to be in peak form. I'm just trying stay alive and have the physical ability ro move this old body on its own for as long as possible. This menial task takes so little exertion on a regular basis it almost astounds me with the keyword being regular.

As long as you're moving you're meeting a minimal goal that 30% of Americans have a problem attaining. It's expected as we get older to slow down but look at many of our youths today. Sad to watch in my opinion except for their shoes. If $500 Jordan's would let me lift more or run faster I would gladly trade in my $80 New Balance pair.

Today INTENSITY is my focus. None of us want to exercise grudgingly for 1, 2 or more hours. I take that back, there are some that do but my belief is they are overdoing it. Intensity is the thought of how can I make this exercise harder but without injury and spend less time doing it? There's no easy answer although for weight trainers I have some suggestions. It's simple really and all you need to do is slow down. Whereas 1 repetition could normally be completed in 1 to 2 seconds try stretching that out to 6 or 8 seconds instead. Oh, you'll feel it, and why, because you've taken the inertia and momentum you usually use to complete that same rep. 

Another change to introduce would be to take that same rep and split it into thirds. Now your, let's say, bicep set, is done with 10 to 12 reps of the beginning 1/3 of the movement immediately moving to 10 to 12 reps of the middle range of the movement then immediately to 10 to 12 reps at the upper third going to FULL muscular contraction. A slight hold at FULL contraction is an excellent source of the desired intensity.  Once again, inertia & momentum are minimized in the equation. Yes, it 's a lot tougher then again so are YOU!

Building on that concept, you might want to try what I call "one and a halfs". Using bicep curls as an example you complete the positive motion normally but the negative portion is not. You'll get about halfway through and contract again then repeat the motion. Two contractions for the price of one! Your muscles are going to LOVE HATE it, but  only for the moment. That's INTENSITY! Don't stop there you've got an entire circuit left to do.


These Tactics Make Exercise Much More Difficult although Their Use Allows for a Very Palatable Result When Used Sparingly!


Crediting David Weck, WeckMethods and YouTube for this week's video

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Re-Blogged 1 time:

Re-Blogged By Re-Blogged At
  1. Barbara Todaro 02/28/2019 05:21 AM
Just for Fun
one and a halfs
bicep curl
slow it down
lower inertia
less momentum
being efficient with your time

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Nina Hollander
Coldwell Banker Residential Brokerage - Charlotte, NC
Your Charlotte/Ballantyne/Waxhaw/Fort Mill Realtor

Interesting post, Kevin. I don't mind working out actually... really kind of enjoy it so long as no one talks to me. As for being more motivated with more expensive gear.... I don't think so. Too cheap for that... my t-shirts come from Walmart at $5/piece my leggings from Target (when on sale). I buy my shoes at discount and never spend more than $39 (albeit for shoes that retail for twice that!).

Feb 28, 2019 03:32 AM #1
Sham Reddy CRS
H E R Realty, Dayton, OH - Dayton, OH

Great advice, may be we all should look into it.

As long as you're moving you're meeting a minimal goal that 30% of Americans have a problem attaining. It's expected as we get older to slow down but look at many of our youths today

Feb 28, 2019 03:45 AM #2
William Feela
Realtor, Whispering Pines Realty 651-674-5999 No.

Getting in shape requires you to do moore than you bnormally would

Feb 28, 2019 04:18 AM #3
Ginny Gorman
RI Real Estate Services ~ 401-529-7849~ RI Waterfront Real Estate - North Kingstown, RI
Homes for Sale in North Kingstown RI and beyond

Kevin, you are spot on and we all need to challenge ourselves more so in the intensity range...I've never had a problem with weight so it is the muscle I always focus on...great tips.

Feb 28, 2019 05:06 AM #4
Barbara Todaro
RE/MAX Executive Realty - Franklin, MA
Marketing Agent for The Todaro Team

Good morning, Kevin J. May I love your posts..... my sprint motions are done more than once a week and I try to get them in every other day.... I use a 50 pound resistance rope and create as much resistance by stepping back as far as my legs can handle stabilizing my body....then I do rapid pulls for upper body... I've done up to 35 and would like to able to do more without slowing or changing my position by stepping forward and loosening the resistance.... I love working out with ropes.... 

Feb 28, 2019 05:16 AM #5
Michael Jacobs
Pasadena, CA
Los Angeles Pasadena 818.516.4393

Good morning,  Kevin - a change in routine can cause a change in effectiveness to make any fitness more "regular". Building on past successful milestones helps.

Feb 28, 2019 05:45 AM #6
Brian England
Arizona Focus Realty - Gilbert, AZ
MBA, GRI, REALTOR® Real Estate in East Valley AZ

If the results that we desire don't follow, then we become even less interested in working out, haha.

Feb 28, 2019 05:53 AM #7
Debb Janes EcoBroker and Bernie Stea JD
ViewHomes of Clark County - Nature As Neighbors - Camas, WA
REALTORS® in Clark County, WA

Hi Kevin. Just saw this reblog from Barbara Todaro 's blog. She is the AR fitness champio and guru. And you are quickly becoming our motivational coach - thank you both. 

As I mentioned on her blog - I've been visualizing my muscles working as I exercise - somehow it helps the move become more deliberate and it's easier to break it down into parts. 

As a long-time runner, it's easy for me to get into a gear that is familiar, but doubt it really taxes me. Adding sprints to my workout would be a great way to add some intensity and improve my fitness and overall performance. Thanks for this, Kevin. D 

Feb 28, 2019 10:06 AM #8
Barbara Todaro
RE/MAX Executive Realty - Franklin, MA
Marketing Agent for The Todaro Team

Debb Janes EcoBroker and Bernie Stea JD that's actually the proper way to exercise and that focus actually assists in those muscles receiving the maximum results of a routine.... I remember reading that.... keep focusing on the target muscle group...

Feb 28, 2019 11:12 AM #9
Amanda S. Davidson
Amanda Davidson Real Estate Group Brokered By eXp Realty - Alexandria, VA
Alexandria Virginia Homes For Sale

Kevin, I enjoyed your post and completely agree intensity drives your results. I was a personal trainer many years ago and form, proper breathing, and intensity trump time spent in the gym any day. There were regulars that would come in and spend more time talking in between sets than actually working out but, they'd tell you how much time they spend working out each week lol.

Mar 01, 2019 05:19 AM #10
Kathy Streib
Room Service Home Staging - Delray Beach, FL
Home Stager - Palm Beach County,FL -561-914-6224

Hi Kevin- we had a personal trainer for over a year and we did have some days that involved intense training. I loved the results. And yes, often the hardest part was trying to get away from the social-workout-bees who wanted to do nothing more than talk. 

Mar 01, 2019 07:46 PM #11
Roy Kelley
Realty Group Referrals - Gaithersburg, MD

You have an effective way to remind some of us that we need to get more exercise.

Mar 03, 2019 01:42 PM #12
Paul S. Henderson, REALTOR®, CRS
RE/MAX Northwest. - Tacoma, WA
Tacoma Washington Agent/Broker & Market Authority!

I go to anytime fitness (real name) and the earlier the better Kevin J. May 

Mar 03, 2019 06:13 PM #13
Debe Maxwell, CRS | The Maxwell House Group | RE/MAX Executive | (704) 491-3310 - Charlotte, NC
Charlotte Homes for Sale - Charlotte Neighborhoods

Thanks for the tips, Kevin! I am definitely going to try the 30/90 sprints this week. I know I don't do enough sprints (or weights) and am seriously considering giving in and hiring a personal trainer. Thanks for the motivation!

Mar 03, 2019 08:12 PM #14
Gabe Sanders
Real Estate of Florida specializing in Martin County Residential Homes, Condos and Land Sales - Stuart, FL
Stuart Florida Real Estate

Hi Kevin.  I have a lot of improvement that can be made in my exercise regimen.

Mar 04, 2019 04:57 AM #15
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