So you're fully involved in a waist exercise system.Are you seeing gains?Since you're looking at this I'm guessing that you're not experiencing results at all or that they have plateaued.Bummer.But brighten up.There's a fast fix.Quick fixes are unusual nowadays, I understand, but this one actually works.The catch? It's hard.Your workouts need to be intense.We're not talking "I have a sweaty sheen on my face and I'm breathing slightly heavy" intense.If you're not experiencing gains, your intensity knob ought to be spun up to "Painful".Why Up the Intensity?Your workouts aren't delivering the results you crave because your intensity is, in a word, sucky.Deficient.Low.In order for your body to respond to a workout it should be intense enough for your body's systems to howl "What the hell just happened? Everybody start building so we can handle that better next time.".Stepping on the treadmill for an hour long leisurely walk won't get it done.Nor will a few sit ups two or three days per week.In order for your workouts to give you the look and feel you need they have to sting.You have to sweat profusely, gasp for air, and even wonder if you'll manage to finish.The good news? The more intense your training is the shorter they can be.Working out even 3 times each week for 3 minutes (that's right, three minutes) at high intensity will give you results.For those 9 minutes, though, you're gonna pay.But mirror, mirror, it will be worth it.How to Measure the Intensity of your Workout.Training intensity is hard to determine directly, so we're going to assess it indirectly.By scoring your workouts you can determine your intensity from day to day, and as time goes on and your body acclimates, you can continue to keep your intensity high by striving to beat past scores.Scoring workouts is described in greater detail in "4 Steps to a Killer Waist Exercise Program", but we'll cover basic principles here.There are two ways to score training session. round-scoring or time-scoring.Round-scored workouts are generally called AMRAPs, or As Many Rounds As Possible.One example..Complete a 4 minute AMRAP where each round is..• 4 overhead towel squats • 8 butterfly situps • 12 lying leg raises.Set your timer and start with the overhead towel squats, followed by the butterfly situps, followed by the lying leg raises.This is one round.Start out again with the overhead towel squats and keep going, keeping track of your rounds until time ends.Your score is the number of rounds and reps completed.So if you finished with 6 rounds and in the 7th round got through 5 butterfly situps, your score will be "6 rounds, 9 reps".The 9 reps are computed by adding the 4 overhead squats and the 5 butterfly situps performed.There are an infinite number of ways to mix waist exercises into a round-scored AMRAP workout.Get Van Gogh creative and play around - it'll do your body good.An example of a time-scored workout is "12-9-6" thrusters and bicycle crunches, which when broken down is..• 12 thrusters • 12 bicycle crunches • 9 thrusters • 9 bicycle crunches • 6 thrusters • 6 bicycle crunches.As you might have guessed, this kind of workout is timed.Your score is the time it takes to complete all 6 sets of exercises.The lower the score, the more intense the workout.By utilizing a scoring system for your workouts we are able to keep track of your intensity.Each time you work out your aim should be to get as good a score as you possibly can.By focusing on your score, you are goosing your intensity.Get your Holiday Goose early and start scoring your ab workouts.Keeping it Intense Mid-Workout.The easiest time to lower your intensity is in the heart of a workout.In a 6-minute AMRAP it's pretty easy to work your tail off for the first minute and during the last minute virtually anybody can pick it up a degree.But those minutes in between are the Death Valley of any workout.It is here that it's easiest to let up on the gas pedal, and it's here that you need to pay attention to keeping your intensity high.Here's a little gem for keeping your intensity at "holy-scorching-heat-Batman!" levels in the Valley. break up your workout into workable parts, such as quarters.For example, if you're taking on a 5-minute AMRAP each quarter is going to be 1.15 in length.Throughout each quarter, along with counting your reps, feed a different thought to your gray machinery.For instance..1st quarter (ending at 1.15) - "Good pace, good pace, good pace, good pace" 2nd quarter (ending at 2.30) - "Maintain this intensity, maintain this intensity, maintain this intensity" 3rd quarter (ending at 3.45) - "Kick it up a notch, kick it up a notch, kick it up a notch" 4th quarter (ending at 5.00) - "Everything you've got, everything you've got, everything you've got".It is possible to break down your workout in the same manner if you're performing a time-scored workout.The key point here is to feed in the encouraging thoughts you need when you need them.The 2nd and 3rd quarters are when thoughts like "why the hell am I doing this?!?", "I can slow down for a bit here", and "holy s**t this hurts, I can't do this" will quickly sneak in.Replace them with positive, encouraging, and intensity-based thoughts and you'll find your scores getting better.Sans intensity you will not see results.Period.So focus on elevating your intensity to a mouth watering white-hotness and shortly the mirror will be showing you some toned deliciousness.
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