If you're interested in the idea of lifting weight slowly, there are 3 books, that I am aware of, to consider:1) Super Slow: The Ultimate Exercise Protocol, by Hutchins
2) The Slow Burn Fitness Revolution, by Hahn
3) Power of 10, by Zickerman
To sum up 1-3: lift weights slowly to help lessen momentum so you are lifting the weight using as much muscle as possible, which will lead to muscle failure, and can help reduce the possibility of injury. Also be wary of the stress caused by aerobics. Work out less per week so you have time for a real life, and follow a sensible diet.
Note that 1-3 all are preachy about weights being superior to health over aerobic exercise, although 3) is much less so. Also note that they don't seem to say 'get rid of' cardio, but that weightlifting provides some cardiovascular benefits itself, and to do aerobics as a supplement never as a substitute.
Some miscellaneous comments:
1) reads like a dissertation or a scientific manual, while 2) and 3) are popular reading, 3) moreso.
I like the comparison to taijiquan (t'ai chi ch'uan) that 1) makes.
Dislike the endless "this worked for me!" anecdotes in 1-3.
3) seems to have zero references.
2) and 3) take a lot of material from 1).
3) doesn't seem to be against stretching, but rather says stretching is built into the slow moving full range of motion system.
Final verdict? Get 3) because it is less preachy, costs less, and presents the main ideas from 1) in a more accessible form.
Buy Power of 10: The Once-A-Week Slow Motion Fitness Revolution (Harperresource Book) Now
Like most people I was a little skeptical about any program that promised results in only one workout a week. I had been lifting weights (along with cardio) 3-4 times a week, and although I was in decent shape I felt like the results weren't matching my effort. I've always been a thin guy with a thin frame, and so I wasn't trying to look like a bodybuilder or NFL linebacker. I just wanted to stay in shape, and I felt like my workouts weren't as efficient as they could be.This very readable book outlines a sane program for busy people. And, more important than the time savings the results are amazing. By giving my body time to rest and recouperate, and by following the author's very reasonable nutrition advice, my results in 2 months have been better than the last 2 years of traditional exercise. Trust me, it works.
A couple of caveats however: while this program is only once a week, that doesn't mean its a peice of cake. It's hard. Most people really have no idea what it feels like to push their muscles to true exhaustion, with no momentum to help lift the weight. I know I didn't! After one 30-minute workout, you'll be spent. You'll be more tired than after an hour of your old weightlifting. But the way I see it, that just means that my old way of working out wasn't as eficient as Power of 10.
Also, I'm not sure I agree with the author's total disdain for cardio. I still do a little running or biking a couple of times a week, to supplement the weight lifting. I feel that the stress relief and heart/lung exercise that comes with cardio can't be matched by weight lifting alone.
This book is well written, nicely illustrated, and has sane advice that most normal people can follow. Give it a try for a few months and you'll be a convert!A year ago, I happen to catch a segment of 48 Hours News Show on CBS, where they had a test of two identical twins oversize female models. One was to do the Power of 10 and the other the areobics workout in a gym.
In addition to this, it show two famous TV news reporter/host doing the Power Of 10 Barbara Walters and Lesley Stahl. I known watching them workout that this was for real!
I been doing the Power Of 10 for the past 8 months and it is as advertised. You will gain muscle mass and be toned. You do it only once a week for 20-30 minutes. That all! Nothing else is needed. I look forward to doing the Power Of 10 now and it is a very uplifting experience!
It is a painful and exhausting workout but it only last for 30 minutes or less. Alot of people who have not workout hard before; may not like it and quit. But if you were an athlete in school and did weight training for football or wrestling or similar training routine; it will be easy for you to get with the mind set of the burn and experience the pain all over again! After all; if Barbara Walter and Lesley Stahl can take it; you must be quite a "sissy" to not be able to stand it!
The nutrition section of the book tells you what to eat for healthy eating and weight loss. It is roughly 1/3 of the book! You must follow this step fairly closely to go along with the workout if you wish to loose weight. After all; if you eat alot of sugar in your diet; you have to change your habit! The book explains this in detail.
So if you would like to start eating right, getting stronger and loose the weight, and workout only 20-30 minutes a week; get the Power Of 10! It fast and you will love it because it will make you happy!
Want Power of 10: The Once-A-Week Slow Motion Fitness Revolution (Harperresource Book) Discount?
I found out about The Power of 10 from an article in GQ Magazine. I work 60-80 hours per week so I don't have a lot of time to exercise. I was over weight and out of shape. I just finished my eightth week on the program. I've lost 25 pounds of fat and have put on 4 pounds of lean, hard muscle. My cholesterol, blood sugar and triglyceride levels have all been dramatically reduced. I'm seeing a lot of muscle definiton and have a lot more energy.The workout itself is better than the Slow Burn method. The reason is this workout stresses the negative resistance (bringing the weight back to you) as much as the positive (pushing the weight away). You gain more muscle and strength buy doing the negatives. (That's what I learned in a weight lifting class in college).
The food plan isn't difficult to follow if you do a little planning and preparation the day before (I make my meals for the next day before I go to bed).
I have found that cardio helps the weight come off quicker. I hit a plateau at 20 pounds. So I started working with a boxing heavy bag in the mornings. The weight began to drop again.
As with everything, you have to want to lose weight for this to work. You do have to get in the gym and you do have to watch what you eat. With this plan you don't go hungry. So, If you want a stronger body and you don't want to be a "gym rat" then this is the plan for you.
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