Slow Your Weight Training Down

Have you ever heard of negatives? It’s a great way to change up your weight training program and see killer results. Remember that it’s absolutely critical to change up your workouts every few weeks (4 is the best) to make sure you keep get results. If you have been following the same weight training program for quite some time then it’s now time to look for something new.

Whenever you lift weights, there are three distinct parts of the movement… you have the  lifting phase (concentric), the lowering phase (eccentric) and the in-between/holding phase (isometric).  Most women (and men) thinking that the lifting part of lifting weights is the most influential to results, but not so.

Most women get the weight up to where it needs to go and then without thought, lower it back down quickly. Hard to believe, but it could really be holding you back. If you slow down the lowering phase, then your muscles will get a much bigger burn, get more fatiqued and get faster better results. 

Recent studies done, shows that slow and easy wins for getting better results from your workout plan.

What is the best way to slow your reps?

First off, cut back on the weight. To complete the set you have to cut back by around 20%. If you normally lift 15 lb dumbbells for curls, go with 12 lbs (if available). . Trust mem  you will not be able to complete the set with your normal weight. To complete a rep, lift the weight like normal, but then let the lowering phase take roughly 5-7 seconds. The longer it takes, the harder the workout. Complete as many reps as possible till you go to failure.

You will see big changes in your body… increased toned muscles which leads to a spiked metabolism to help you burn more body fat.

To help your muscles recover, grab a good dose of healthy lean protein within thirty minues of your exercise routine. A few good proteins include: whey protein, eggs (scrambled, omelets, boiled), chicken, and turkey.