How can anyone get a total body workout to stay healthy with
strength training in only 30 minutes twice a week! This high level of
exercise efficiency to stay healthy was unknown to me. I require
maintaining a high level of weight training. It is going to be very
interesting to learn how this can actually work.
It all starts with an exercise technique called the "slow burn". This technique to stay healthy with a total body workout involves the detailed science of lifting slowly.
o Each weight lifting set consists of a minimum of 3 sets (complete repetitions) and no more than 6 sets.
o Take 7 actual seconds (count one thousand one, one thousand two, etc) to raise the weight, and 7 more seconds to lower the weight. This is one set.
o Keep the movement steady and smooth with no stops or starts.
o Moving the weight or resistance the first inch should take 2-3 seconds. Never jerk the weight to start. You do not want to involve any momentum to help your muscle.
If you can only perform fewer than 3 repetitions, the weight is too heavy or the resistance is too strong. Additionally, if you can perform more than 6 repetitions, increase the weight by 2-5 percent, not pounds. You want to keep the increases very small.
One set of 3-6 reps performed correctly should take no less than 60 seconds or more than 90 seconds. More or less time means you are moving either too fast or slow or the weight is too light or too heavy.
To get a complete total body workout you want to perform from 6 to 12 different exercises each session. For example if you average 75 seconds per set with 10 sets this will take 750 seconds or 12 minutes. This would leave you with about 18 more minutes of your half hour. If you rest 1 minute in between each of 10 sets, you still have about an 8 minute cushion.
The most important key to success in your quest for a total body workout is you must exercise with sufficient intensity to exhaust your muscle by the last repetition. A very important detail about exhausting your muscle is once you can no longer move it up even one more inch, it is crucial to continue to try to raise the weight for 2 or 3 more seconds.
As your muscle burns more, do not yet quit. You may actually squeeze out yet another rep or partial rep, or at the very least thoroughly exhaust that muscle by simply holding that position for those few more seconds. The purpose of this complete muscle exhaustion is to trigger your master fat burning switch in your body which will continue to burn for several days.
The other reason is you want to rest your body for 2-4 days before doing it again. By exhausting your muscle your body will need the 2-4 days to rebuild your muscle stronger than ever.
This is the reason why this technique is so much better than the normal weight lifting for a total body workout. It is much safer and injury is much less likely, you burn more fat and your muscles will actually become as stronger as or stronger than normal weight lifting.
When you finish a set, slowly lower the weight; do not abruptly drop it.
If you feel pain you must stop. A muscle burning sensation is good and not considered pain. Do your next exercise when you feel ready. Always use perfect form. Do not jerk your body to help lift the weight. Because you are doing these exercises so slowly and you will be breathing properly, you are unlikely to become excessively out of breath during any of these exercises.
You will want to work your entire body as a whole each session. Do not split the body into parts, working legs one day and arms another. Alternate upper and lower body workouts, such as pushups followed by squats, etc.
Don't forget to check with your doctor before starting, to drink half your body weight in ounces of clean water, get about 8 hours of sleep each night and to properly eat 4-5 small balanced meals each day. You should not work out more than twice a week using this technique and you have your total body workout.
Dave Mallegg
It all starts with an exercise technique called the "slow burn". This technique to stay healthy with a total body workout involves the detailed science of lifting slowly.
o Each weight lifting set consists of a minimum of 3 sets (complete repetitions) and no more than 6 sets.
o Take 7 actual seconds (count one thousand one, one thousand two, etc) to raise the weight, and 7 more seconds to lower the weight. This is one set.
o Keep the movement steady and smooth with no stops or starts.
o Moving the weight or resistance the first inch should take 2-3 seconds. Never jerk the weight to start. You do not want to involve any momentum to help your muscle.
If you can only perform fewer than 3 repetitions, the weight is too heavy or the resistance is too strong. Additionally, if you can perform more than 6 repetitions, increase the weight by 2-5 percent, not pounds. You want to keep the increases very small.
One set of 3-6 reps performed correctly should take no less than 60 seconds or more than 90 seconds. More or less time means you are moving either too fast or slow or the weight is too light or too heavy.
To get a complete total body workout you want to perform from 6 to 12 different exercises each session. For example if you average 75 seconds per set with 10 sets this will take 750 seconds or 12 minutes. This would leave you with about 18 more minutes of your half hour. If you rest 1 minute in between each of 10 sets, you still have about an 8 minute cushion.
The most important key to success in your quest for a total body workout is you must exercise with sufficient intensity to exhaust your muscle by the last repetition. A very important detail about exhausting your muscle is once you can no longer move it up even one more inch, it is crucial to continue to try to raise the weight for 2 or 3 more seconds.
As your muscle burns more, do not yet quit. You may actually squeeze out yet another rep or partial rep, or at the very least thoroughly exhaust that muscle by simply holding that position for those few more seconds. The purpose of this complete muscle exhaustion is to trigger your master fat burning switch in your body which will continue to burn for several days.
The other reason is you want to rest your body for 2-4 days before doing it again. By exhausting your muscle your body will need the 2-4 days to rebuild your muscle stronger than ever.
This is the reason why this technique is so much better than the normal weight lifting for a total body workout. It is much safer and injury is much less likely, you burn more fat and your muscles will actually become as stronger as or stronger than normal weight lifting.
When you finish a set, slowly lower the weight; do not abruptly drop it.
If you feel pain you must stop. A muscle burning sensation is good and not considered pain. Do your next exercise when you feel ready. Always use perfect form. Do not jerk your body to help lift the weight. Because you are doing these exercises so slowly and you will be breathing properly, you are unlikely to become excessively out of breath during any of these exercises.
You will want to work your entire body as a whole each session. Do not split the body into parts, working legs one day and arms another. Alternate upper and lower body workouts, such as pushups followed by squats, etc.
Don't forget to check with your doctor before starting, to drink half your body weight in ounces of clean water, get about 8 hours of sleep each night and to properly eat 4-5 small balanced meals each day. You should not work out more than twice a week using this technique and you have your total body workout.
Dave Mallegg
My blog ( http://davemallegg.com
) is about staying healthy with the latest news on fun health and
exercise including state of -the-art innovations on the most effective,
efficient time saving exercise techniques. You will also learn the
simplified version of good nutrition after I shift through all the
multitude of health confusion and myths. From Dave Mallegg's 50 years of
passion.
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