Monique Rana

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Super-slow or no-momentum training:

Super-slow or no-momentum training has been around a very long time and if done correctly it may deliver greater gains in muscle size and strength than conventional training programs. We use this type of training at BodyTech Supervised Fitness Gyms for our Fat2Muscle program^TM *because it is proven to be more effective and efficient than other forms of exercise for helping you lose body-fat.

This technique emphasises the positive muscle contraction with very slow movement through the lifting phase. Moving the resistance slowly reduces both the role of momentum in the movement and the risk of injury. Generally, each lifting movement should be performed in around 10 seconds, and each lowering movement should take around 5 seconds.*** e.g. When doing a bicep curl with a dumbbell -lift the dumbbell up slowly up, counting from one through to ten. Once at ten, hold the contraction - then lower slowly counting down from one through to five.

Each repetition requires about 15 seconds; so 4-6 no-momentum repetitions produce 60-90 seconds of continuous muscle tension recommended for optimum strength development. Super-slow training is extremely physically demanding, therefore a lot of encouragement is required by a trainer and/or if working out alone - FOCUS on proper form, breathing and recovery.

The benefits of super slow training are:
1) Shorter workouts (20-30 minutes max);
2) Working muscles to exhaustion (to feel what that's like so you can emulate that in future workouts);
3) Variety; 
4) SAFETY - perhaps the biggest advantage is slow controlled movement at all times -- no ballistic lifting required which should mean no injuries.

*Ellington Darden PhD Author of Nautilus Book Living longer Stronger, Body Defining, Strength training past 50.
** Wayne Westcott Ph. D CSCS and Rita La Rosa Loud - No more Cellulite.
***BodyTech Training Manual ^TM

Healthy eating:

To help keep metabolism stoked so your blood sugar doesn’t drop, try eating three meals a day with two small snacks in between. Try to ensure low-GI and whole foods are part of your healthy eating plan.

Strength training:

Try to incorporate a minimum of two weight sessions per week (especially after the age of 25), because we lose 5% of muscle when we don’t use it each decade.

High intensity strength training:

You only need 30 minutes full body workout every alternative day with a day of rest for optimum health.