You might want to invest in a fitness tracker, which will allow you to keep an eye on your heart rate during a workout and also helps calculate max heart rate and heart rate zones from a few body metric details. The main aim is to get to between 80-100 per cent of your maximum heart rate, which can simply be calculated as 220 minus your age, ' he adds. 'Or, if you’re running, you’ll be sprinting for 40 seconds then jogging for 20. 'If you’re on the indoor spin bike, you’ll be pedalling as fast as you can for 40 seconds and then taking it down to a mild spin,' Keith explains. Whether you like to run, cycle, swim, lift weights or do body weight exercises, you can tweak them so that they become a HIIT workout.īut what classifies as high intensity? High intensity means working as hard as you can and giving the exercise everything you’ve got for that short burst of time, say 40 seconds, then taking the intensity down for a shorter amount of time, typically 15-20 seconds. One of the key benefits of HIIT is that the workouts can be adapted to any kind of exercise. Of course, if you’ve never trained before then jumping right into a muscle-building programme might not be for you, so always ensure you’re working at a pace and level that’s right for you and your fitness experience,' he adds. 'With your nutrition right, you have the fuel you need for an intense training programme. Getting nutrition right is key to fuelling your workouts and building muscle, so Keith recommends you should be aiming for around one gram of protein per pound of your body weight and 1.5 to 3 grams of carbohydrate per pound of your body weight per day.Įating the right foods is one way of achieving this, or you can supplement your diet with all manner of protein shakes, bars and snacks, which make it easier to get the right numbers on-board. You could also try a complete meal replacement system such as Huel. The result can be an actual loss of muscle mass and probably the opposite result that you want,' he adds. 'What your body will do is grab onto your carb reserves. 'If you’re not taking in the right foods, then you can do all the exercises you want but you won’t get bigger muscles,' explains Keith. The bottom line is, building muscle is an energy consuming process and your body is going to the need the correct fuel to not only get you through the workout, but to repair and heal the muscle fibres so they can grow.

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