Total body workout to stay healthy – 30 minutes twice a week!
Website design By BotEap.comHow can someone get a full body workout to stay healthy with strength training in just 30 minutes twice a week? I was unaware of this high level of efficiency of exercise in keeping me healthy. I require to maintain a high level of weight training. It’s going to be very interesting to learn how this can actually work.
Website design By BotEap.comIt all starts with an exercise technique called “slow burn.” This technique for staying healthy with a full-body workout involves the detailed science of lifting slowly.
Website design By BotEap.como Each weightlifting set consists of a minimum of 3 sets (full reps) and no more than 6 sets.
o Take 7 real seconds (count one thousand one, one thousand two, etc.) to raise the weight and an additional 7 seconds to lower the weight. This is a set.
o Keep the motion steady and smooth with no stops or starts.
o Moving the weight or resistance the first inch should take 2-3 seconds. Never shake the weight to start. You don’t want to involve any momentum to help your muscle. Website design By BotEap.comIf you can only do less than 3 reps, the weight is too heavy or the resistance is too strong. Also, if you can do more than 6 reps, increase the weight by 2-5 percent, not in pounds. You want to keep the increases very small. Website design By BotEap.comA set of 3-6 reps done correctly should take no less than 60 seconds and no more than 90 seconds. More or less time means you are moving too fast or too slow or the weight is too light or too heavy. Website design By BotEap.comTo get a complete full body workout, you should do 6 to 12 different exercises in each session. For example, if you average 75 seconds per set with 10 sets, it will take you 750 seconds or 12 minutes. This would leave you with about 18 minutes more than your half hour. If you rest 1 minute between each of the 10 sets, you still have about an 8-minute cushion. Website design By BotEap.comThe biggest key to success in your quest for a full-body workout is that you must exercise intensely enough to exhaust your muscle on the last rep. One very important thing about depleting your muscle is that once you can’t move it another inch, it’s crucial to keep trying to lift the weight for another 2-3 seconds. Website design By BotEap.comAs your muscle burns more, don’t give up just yet. You can actually squeeze out another rep or partial rep, or at least completely exhaust that muscle just by holding that position for those few more seconds. The purpose of this complete muscle depletion is to activate your master switch to burn fat in your body, which will continue to burn for several days. Website design By BotEap.comThe other reason is that you want your body to rest for 2-4 days before doing it again. By depleting your muscle, your body will need 2-4 days to rebuild your muscle stronger than ever. Website design By BotEap.comThis is why this technique is so much better than regular weight lifting for a full body workout. It’s much safer and injuries are much less likely, you burn more fat and your muscles will actually get stronger or stronger than normal weight lifting. Website design By BotEap.comWhen you finish a set, slowly lower the weight; do not drop it abruptly. Website design By BotEap.comIf you feel pain, you should stop. A muscle burning sensation is good and is not considered pain. Do your next exercise when you feel ready. Always use the perfect form. Don’t jerk your body to help lift the weight. Because you are doing these exercises very slowly and you will be breathing correctly, it is unlikely that you will become excessively out of breath during any of these exercises. Website design By BotEap.comYou want to work your entire body as a whole in each session. Do not divide the body into parts, working the legs one day and the arms another. Alternate exercises for the upper and lower body, such as push-ups followed by squats, etc. Website design By BotEap.comBe sure to check with your doctor before starting, drink half your body weight in ounces of clean water, sleep about 8 hours each night, and eat 4-5 small, balanced meals properly each day. You shouldn’t exercise more than twice a week using this technique and you have your full body workout. Website design By BotEap.comdavid malleg
o Take 7 real seconds (count one thousand one, one thousand two, etc.) to raise the weight and an additional 7 seconds to lower the weight. This is a set.
o Keep the motion steady and smooth with no stops or starts.
o Moving the weight or resistance the first inch should take 2-3 seconds. Never shake the weight to start. You don’t want to involve any momentum to help your muscle. Website design By BotEap.comIf you can only do less than 3 reps, the weight is too heavy or the resistance is too strong. Also, if you can do more than 6 reps, increase the weight by 2-5 percent, not in pounds. You want to keep the increases very small. Website design By BotEap.comA set of 3-6 reps done correctly should take no less than 60 seconds and no more than 90 seconds. More or less time means you are moving too fast or too slow or the weight is too light or too heavy. Website design By BotEap.comTo get a complete full body workout, you should do 6 to 12 different exercises in each session. For example, if you average 75 seconds per set with 10 sets, it will take you 750 seconds or 12 minutes. This would leave you with about 18 minutes more than your half hour. If you rest 1 minute between each of the 10 sets, you still have about an 8-minute cushion. Website design By BotEap.comThe biggest key to success in your quest for a full-body workout is that you must exercise intensely enough to exhaust your muscle on the last rep. One very important thing about depleting your muscle is that once you can’t move it another inch, it’s crucial to keep trying to lift the weight for another 2-3 seconds. Website design By BotEap.comAs your muscle burns more, don’t give up just yet. You can actually squeeze out another rep or partial rep, or at least completely exhaust that muscle just by holding that position for those few more seconds. The purpose of this complete muscle depletion is to activate your master switch to burn fat in your body, which will continue to burn for several days. Website design By BotEap.comThe other reason is that you want your body to rest for 2-4 days before doing it again. By depleting your muscle, your body will need 2-4 days to rebuild your muscle stronger than ever. Website design By BotEap.comThis is why this technique is so much better than regular weight lifting for a full body workout. It’s much safer and injuries are much less likely, you burn more fat and your muscles will actually get stronger or stronger than normal weight lifting. Website design By BotEap.comWhen you finish a set, slowly lower the weight; do not drop it abruptly. Website design By BotEap.comIf you feel pain, you should stop. A muscle burning sensation is good and is not considered pain. Do your next exercise when you feel ready. Always use the perfect form. Don’t jerk your body to help lift the weight. Because you are doing these exercises very slowly and you will be breathing correctly, it is unlikely that you will become excessively out of breath during any of these exercises. Website design By BotEap.comYou want to work your entire body as a whole in each session. Do not divide the body into parts, working the legs one day and the arms another. Alternate exercises for the upper and lower body, such as push-ups followed by squats, etc. Website design By BotEap.comBe sure to check with your doctor before starting, drink half your body weight in ounces of clean water, sleep about 8 hours each night, and eat 4-5 small, balanced meals properly each day. You shouldn’t exercise more than twice a week using this technique and you have your full body workout. Website design By BotEap.comdavid malleg