A 10 Minute High Intensity Workout lasts only 1/6 of a lunch hour! It’s the average time it takes to check and reply to your emails! The time it takes to walk 10 New York City blocks! With such short time commitment anyone can do it!
“Countless studies have shown that the most commonly cited reason for not exercising is a “lack of time.”… However, there is a growing appreciate of the potential for intense, interval-based training to stimulate improvements in health and fitness in a range of populations”
“Data suggest that a low frequency, high intensity approach to training is associated with a greater long-term-adherence as compared with a high frequency, low intensity approach.”- Martin Gibala, PhD, chairman of the Department of Kinesiology, McMaster University, Ontario, Canada.
Our bodies are naturally lazy. That may sound like a bad thing, but when you think about the amount of energy our ancestors had to burn stalking, spearing, and dragging home an antelope – or running from a hungry lion – it makes sense that our bodies evolved to conserve energy. In other words, we’re naturally inclined to take the path of least resistance. We choose to walk rather than run. We choose to sit rather than stand. When a hiker goes missing in the mountains, rescuers simply need to focus on the areas where the walking is easiest, and they will almost always find them!
The challenge – and the advantage – of the Naturally Intense 10-
That’s how you burn the most body fat, build the most muscle and get stronger and the key to accomplishing that goal is to choose exercises that are so demanding that you’d rather not do them and to perform those exercises in ways that make you want to stop as soon as possible.
If that sounds counterintuitive, it is.
However, the people who get the best results from their training are the ones who choose the most taxing exercises.
How does the average man or woman increase their training intensity high enough each time to get the most out of a workout?
Answer: By training at high intensity for SHORT periods of time and if the workout only lasts 10 minutes, anyone can do it!
For most people, the thought of doing set after set of exercise in the gym for an hour or more 5 to 6 times a week makes their toes curl.
But with Naturally Intense High intensity Training, you spend only a few minutes doing any one exercise- as that’s all you will need! The focus is on compound movements that work several muscles at once and we implement a variety of high-intensity training principles to get the most out of each exercise, but in a way that ensures that you never get injured!
Yes, it’s hard, but the point of high-intensity training is that as hard as it may be, it’s doable, and nearly anyone, regardless of fitness level, can do it – and do it well.
Besides its short duration, the fact that it’s only 3 times a week (you’ll need the rest) – and the long-term promise of a stronger, healthier and better looking you – there’s another powerful motivator that will get you through your Naturally Intense 10-Minute Workout:
You see results fast.
In as little as 2 weeks you’ll see the changes in your body. You might not expect it but there are few things more exhilarating than really pushing yourself physically.
Most of our clients are exceptionally busy men and women who all said they could not have achieved their fitness goals with a conventional program that required a significant time commitment given their hectic schedules.
And that the intense but tolerably short nature of the workouts being the reason they stuck with it longer than any other program they tried.
The Role Of High Intensity Training 10 Minute Workouts On Fat Loss
Kevin’s Story-
The Science Behind Naturally Intense High Intensity Training
Call Us At
646-
Not Bad For Training Only Three Days A Week!
Because it`s three days a week with soul crunching intensity non stop for the past 33 years.
There`s no gimmick to it and it means being uncompromisingly all in for your workouts and with your nutrition.
I don`t think there`s that much that special about me.
There`s nothing enhanced, nothing boosted by testosterone and there weren`t any special "supplements" along the way.
Just three days of blistering hard work each week and meticulous attention to what I eat.
Being 90% on point each week means you are 100% off after 10 weeks and I can`t emphasize enough how much of a difference unshakeable consistency makes to your overall results.
Most of the natural athletes didn`t get where they are by any genetic advantage, they just did what is so very rare- which is stick to their process 100%.
It`s not easy as it`s not always easy and certainly not always popular, but you owe it to yourself to see just how far you can go if you go all in!
Looking forward to seeing your results and as always, Excelsior!!! #naturallyintense
#naturalbodybuilding #naturalbodybuilder #fitover40 #homegym #drugfreebodybuilding #gymselfie #hometraining #naturalbodybuildingmotivation
What I Eat To Stay Lean and Keep Building Muscle All Year Round.
If there every was a "secret" to how I consistently stay in shape (and almost 20 years since my last competition) the answer would be my diet.
Diet is the deciding factor in what your body looks like and your overall performance and I want to stress that while this is a layout of the foods I eat on a daily basis, it`s not a blueprint for your YOU should be eating.
What it can be is an example of what it takes to maintain a certain degree of size and muscularity at all times as a natural athlete, and also the underlying principle to how I select my foods.
Which is that I don`t eat junk foods or highly processed foods and I only drink water.
(No protein shakes, ever!)
If you can start with that, there`s no doubt that you will be on the right track in terms of your nutrition.
So stay away from processed foods, know that I believe in you and as always, Excelsior!!! #naturallyintense
#naturalbodybuilder #naturalbodybuilding #naturalbodybuildingtips #naturalbodybuildingdiet #diet #whatieatinaday #mydiet #naturalbodybuildingvideos #naturalbodybuildingmotivation #drugfreebodybuilding #healthyeating #noproteinshakes #excelsior #bodybuilding #bodybuildingdiet
Post workout physique check in.
The contest gets closer and closer as the sun meanders across the sky, as my contest is and always will be, did I do everything I possibly could that day to improve?
Did I train hard enough?
Did I push it enough?
The dietary part isn`t an issue.
It hasn`t been for many years as I always make sure that my nutrition is on point, and there`s no leeway on that front.
I don`t feel good when I`m not eating optimally, and I respect myself enough to not settle into a place where not feeling my best is the norm.
And to be honest, it feels really good to put my head down at the end of the day knowing that I gave it my all.
Not that I was the best or was even necessarily successful at everything that I set out to accomplish, but knowing that I gave everything nonetheless.
It`s a feeling I want everyone to have.
To sleep soundly knowing that you gave it your all.
That you didn`t miss an opportunity to improve on what you are passionate about, because in so doing, you experience an eagerness to do the same the next day.
It`s the ultimate contest and I invite everyone to submit their application forms, as it`s one of the few competitions where everyone who does the work and shows up, is in the winner`s circle.
Keep striving, keep pushing and as always, Excelsior! #naturallyintense
(Thanks @indi.anna.r or taking the shot, as I know your arm was probably shaking after that workout!)
#naturalbodybuilding #naturalbodybuilder #fitover40 #homegym #drugfreebodybuilding #gymselfie #hometraining #naturalbodybuildingmotivation
Motivation vs Discipline. What You Really Need To Be Successful!
I am often asked what was my motivation to keep going starting off as a skinny 125lb kid who no one believed could ever be a successful bodybuilder.
The answer is that motivation didn`t have that much to do with it.
Motivation may have played a part in getting me started, but it was discipline that got me to where I wanted to be.
Motivation is fleeting and ephemeral, it`s not always going to be there and on the days when you don`t feel like eating right or training hard, you need a disciplined practice to see you through.
A disciplined practiced based on doing what you need to do to be successful regardless of the circumstances.
That`s how I made it through all those tough times when I felt I wasn`t getting anywhere, and it`s what will help you as well.
So forget motivation, focus on building a disciplined practice, know that I believe in you and as always, Excelsior!!! #naturallyintense
#naturalbodybuilding #nosteroids #fitnessgoals #naturalbodybuildingtips #naturalbodybuilder #naturalbodybuildingvideos #excelsior #fitover40 #naturalbodybuildingtips #naturalbodybuildingmotivation #disciplineovermotivation #disciplineequalsfreedom #discipline #motivation#fitness #mindset #selfdiscipline #fitnessmotivation #disciplinequotes #workout #disciplineiskey
Kevin`s Ultimate Secret Six Pack Abs Tip!
If you ever wondered how I maintain a six pack all year round and have kept that six pack for decades on end, here`s the secret.
This is one tip that will honestly get you on the path to a six pack.
There`s no magic to it.
But if you follow this simple piece of advice, you will be able to do a lot more than get yourself a six pack, as it`s a proven formula for success.
Give it a try and as always, Excelsior!!! #naturallyintense
#sixpack #sixpackabs #6pack #6packabs #naturalbodybuilder #naturalbodybuilding #naturalbodybuildingtips #naturalbodybuildingvideo #naturalbodybuildingmotivation #sixpacktips #drugfreebodybuilding #abs
1. Gilba MJ. High-intensity Interval Training: A Time-efficient Strategy for Health Promotion. Canada Current Sports Medicine Reports 2007
2. Tremblay, A. et al. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Canada Metabolism. 1994
3. Burgomaster KA, Krista R. Howarth KR, Phillips SM, Rakobowchuk M, MacDonald MJ, McGee SL, Gibala MJ Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. – J Physiol 2008
4. Hawley JA Specificity of training adaptation: time for a rethink? J. Physiol.2008
5. Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.-Med Sci Sports Exerc. 1996
6. Bahr R “Excess postexercise oxygen consumption–magnitude, mechanisms and practical implications”. Acta Physiologica Scandinavica. Supplementum 1998
7. Bahr R, Høstmark AT, Newsholme EA, Grønnerød O, Sejersted OM .“Effect of exercise on recovery changes in plasma levels of FFA, glycerol, glucose and catecholamines”. Acta Physiologica Scandinavica 1991
8. Bielinski R, Schutz Y, Jéquier E . “Energy metabolism during the postexercise recovery in man”. The American Journal of Clinical Nutrition 1985
9. K. A. Stokes, M. E. Nevill, G. M. Hall, and H. K. A. Lakomy. Growth hormone responses to repeated maximal cycle ergometer exercise at different pedaling rates. Journal of Applied Physiology 2002
10. Powers M (2005). “Performance-Enhancing Drugs”. in Deidre Leaver-Dunn; Joel Houglum; Harrelson, Gary L.. Principles of Pharmacology for Athletic Trainers. Slack Incorporated.
11. Layman DK, Boileau RA, Erickson DJ, et al. A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. J Nutr 2003
12. Melanson, EL, Sharp, T.A., Seagle, H.M, Horton, T.J. Donahoo, W.T. , Grunwald, G.K., et al. Effect of exercise intensity on 24-h energy expenditure and nutrient oxidation. J. Appl. Physiol. 2002.
13. Kuo CH, Harris MB. Abdominal fat reducing outcome of exercise training: fat burning or hydrocarbon source redistribution? Can J Physiol Pharmacol. 2016
14. Coppack, S.W. Fisher, R.M., Gibbons, G.F., Humphreys, S.M., McDonough, M.J., Potts, J.L., and Frayn, K.N. Postprandial substrate deposition in human forearm and adipose tissues in vivo. Clin. Sci. 1990
