Fast Muscle Fitness: High Intensity Strength Training for Mass or Toning

 If you want to create a high efficient fitness plan at the gym, then you may want to try a more efficient weight training routine.

High Intensity Strength Training involves shorter workout times at high intensities, allowing to get out of the gym fast, without sacrificing quality of workouts.  

The goal is to increase a workout by adapting repetitions, weight lifted, and time muscle is exposed to tension. 

Usually, you'll lift heavy weight with less repetitions, at a slow pace. 

This technique is called one to failure, because the goal is to work the muscle group during each set almost to the point of total muscle fatigue. Meaning if you try to lift one more time, you probably couldn't do it.  

This type of strength training increase muscle mass, making the muscles stronger, efficient, and larger. That is, it can do that, but it doesn't have to. A good trainer, can devise a workout tailored for a woman who doesn't want to look too buff, but wants to get some toned muscle definition. 

High intensity strength training is effective at fat burning, and can increase your resting metabolic rate, by increasing your rate of calorie burn for 24 hours after your workout.  

It can also be up to 4 times more efficient than other training methods. The best part is that this type of training can be done in only fifteen minutes!  So even though it can be very tiring, its fast, and easy to fit into your schedule.  

This type of training should be done about 3 times per week, and you must wait at least 48 before you can do another high intensity strength workout, so that your body has time to recover.  During the workout, you should move from one exercise to the next, with no rest working out the entire body each session, not just working on the upper or lower part of the body. 

It is important to have a personal trainer teaching you how to do this type of training, and guide on each session.  Even after weeks of training, you might think this is easy, I can do this on my own.  But you can end up sabotaging yourself by doing each lift too fast to be effective, or by doing too much or too little weight lifting.  Plus, since you're going one to failure, its important to have someone watching you, even if you're working on a weight machine instead of free weights.  

Because you need to wait at least 48 hours between high intensity weight lifting workouts, you may want to consider rounding out your fitness routine by adding in some High Intensity Interval Training (HIIT) on the days between your strength training workouts.  By incorporating both methods, you could take your fitness regimen to a new level.