Quote:
Originally Posted by nina50005
NO Whammies
Can I just ask you ot give me a quick low-down on your new work out? It sounds like it's going well.
Thanks I really appreciate it.
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Yep - be happy to. It is called the Slow Burn workout. You do it once every five days. Set a metronome to 60 BPM. Take 3 ticks on the metronome to initiate movement, seven ticks to move through the flexion phase of the movement, 3 ticks to initate extension phase of movement and then 7 ticks to move through extension phase of movement (so a full 20 ticks or seconds to move through the entire ROM). Throughout the entire ROM, you never rest - at either top or bottom of movement, movement is constant, just very slow. At the onset of each exercise you set a timer for 90 seconds. If, when the timer goes off, you are still performing the exercise, you need to up the intensity (heavier weight, harder position, etc).
There is very little time to rest between each exercise (which provides cardio strengthening), only one set per each body part because you work to full exhaustion on each muscle group, and the muscles are worked in a specific order - let me see if I can go from memory here - chest press (or push up), leg press (or squat), leg curl, abductors (or side leg raise), side shoulder raises, shoulder press, tricep press, bicep curl, shoulder shrug, abdominal crunch, calf raises.
I may have left something out - but I think that is the gist of it. It takes about 30 minutes, and if you do it correctly and truly work every muscle group to exhaustion - do each movement with proper form, slowly, deliberately and with concentration and intensity, you wind up feeling like jello when you are done. I ache for days afterward (I am still feeling a bit of Monday's workout today) - a feeling that I have always loved. If you are interested in doing it, I'd buy the book (link is in the past High Fatting thread).
HTH.