If you are like most of us you have your hands full with life’s daily routine and frequently that routine does not include fitness! If that’s the case for you, trust me it’s not limited to you.

World and national records or not, just like everyone else I sometimes struggle with motivating myself to get to the gym 3 to 4 days a week and give 120%. Training or exercise is time consuming, takes me away for other pleasures and it’s hard. But remember: that’s why they call it exercise!

In reality, it doesn’t matter how much weight you can lift, how many supplements you take, six-pack or no six-pack. Motivation affects us all and is the key element in every fitness program. It’s one of the key factors that contribute to why such a large percentage of people do not exercise regularly!

While there are thousands of books written on motivation and self help, the first and most important step in fitness is start or don’t quit. Sounds simple — but I know it isn’t.

If you’re just starting out, the following suggestions will help:

1. Set a goal – any project or plan without goal will be a struggle
2. Develop a plan to reach your goal – this is a must no matter what activity you enjoy
3. Start small – if you are just starting set realistic goals
4. Set interval goals and reward small short term accomplishments
5. Create rewards that are pleasurable and away from your exercise
6. Change routines and change often
7. Develop a competition with yourself or a partner and relate back to rewards
8. Chart progress so you can monitor and remember successes

If you are already exercising, try these tips to keep it up:

1. Remember good days
2. Remember the feeling of success and your pleasure rewards
3. Focus on the big picture
4. Withdraw during your routine
5. Stay grounded but dream big
6. Join a team or league if you are motivated by others and in a team or league sport
7. Know what your urges are to quit and be aware of them
8. Continue to mix things up
9. Visualize your success
10. If you get lost with mixing it up – get a coach
11. Forget but expect bad days – remember no matter how poorly you perform or how bad your workout is do not quit it is not an option……. just walk away and think about a past success

Most of all remember: if it was that easy everyone would do it!

Get up, get started and don’t give up!

If you’ve already started, find enjoyment and just keep pushing on!

High intensity endurance weight training may be the right mix of physical activity that provides the best of cardio and weight training in half the time for baseline fit adults.

For years we have been told mixing cardo training with weight training is a must to ensure we are effectively working our cardiovascular system.

For the last 12 months I have been involved in high intensity endurance weight training as I prepare to attempt 2 to 3 new world records. High intensity endurance weight training is a form of what some call “burn out sets”. This consists of doing one specific exercise for relatively high rep counts, sets of 12 to 15, for long periods with very short rest periods of less than one minute. Another form is doing a specific exercise for extremely high rep counts in short bursts of 15 to 25 reps, or doing a series of 3 to 4 exercises in succession in sets of 3 to 6 with no rest period other than walking to the next station.

The results of this training were recently observed during a segment I participated in on the Discovery Channel on April 18, 2012 filmed live at my home GoodLife Fitness club in Guelph Ontario. During this segment we measured and contrasted the effects of traditional weight training to high intensity endurance weight training.

In short, during high intensity training I maintained a constant heart rate of 162 to 185 beats per minute (bpm). This rate stayed steady for a 25 minute period. While I did not engage in any type of cardio activity, my heart rate maintained a higher rate than had I been running or doing some other forms of cardio activity.

(As a side note: during the more traditional weight training of doing a specific exercise in sets of 3 to 5 with a three minute break, my heart rate was steady around 120 bpm and only experienced short 3 to 5 second spikes to 155 bpm and only during the time I was lifting.)

What this means for your workouts

The lesson learned here is high intensity endurance weight training can provide the same, if not higher, consistent heart rate as traditional cardio exercises. While more scientific research needs to be done in this area, it would seem that we can shorten traditional cardio / weight training programs and possibly increase the cardio vascular – muscular value and results, with high intensity endurance weight training.

This training is not recommended for everyone and definitely takes time of build up to. It requires a slow and deliberate ramping up process. This training is intense and is similar to a stress test on steroids.

So be prepared if you venture into this area.

Walter is currently training to attempt breaking two new Guinness World Records in 2012. For more information on Walter visit www.walterurban.com