Time-Efficient Fitness Insights
Insights and stories about how to reshape your health and body without spending hours in the gym or obsessing over health habits.
Recent Posts
Differences Between Women and Men
differences between women and men For a long time, many people viewed strength training as an activity performed by men for purely aesthetic reasons. Thankfully, strength training is now well-known for providing health benefits and is also popular with women. In addition to aesthetic improvements, strength training is often performed by women to maintain physical function and bone density with age, build strength and endurance, prevent heart disease, and improve athletic performance. Many men strength train to achieve the same goals. Obviously men and women have many varying physical characteristics and their results from strength training can vary as well. In this article, we’ll look at some of the inherent differences and how this can influence how to look at strength training. The average adult man is stronger than the average adult woman, although it’s an unfair comparison – the average man is 10% taller and weighs about 24 lbs.
Abby is Keeping Strong!
abby is keeping strong! Abby Eller was in good shape when her husband, a “health nut,” told her about The Perfect Workout. At age 63, she wanted to get in even better shape. “I was guardedly optimistic,” she says. “I figured nothing ventured, nothing gained.” She belonged to other gyms in the past, but didn’t like working out on her own, and didn’t like the obnoxious TV’s everywhere. The idea of working with a personal trainer piqued her curiosity, and she hoped it would yield better results and be safer. In February of 2013, Abby began slow-motion strength training. She doesn’t sugar coat the experience. “The workouts were challenging!” The big reason slow-motion strength training is so much more effective than traditional weight lifting is because of the “muscle success” effect. That’s the point at which your muscles become so fatigued that completing another repetition isn’t just difficult, it’s impossible.
I got rid of my love handles I’ve had my whole life!
“i got rid of my love handles that i’ve had my whole life!” After his doctor (who is also a client at The Perfect Workout) warned him about muscle loss with the aging process, Seymour Bond began slow-motion strength training. As a result, he’s not only put muscle on his legs, arms, shoulders and back, he’s also lost inches on his waist. When your doctor recommends something, you tend to listen, right? Seymour Bond’s doctor said that when you get older you start losing muscle, and you need to build strength and not allow your body to go downhill. That was good enough for Seymour, and the fact that his doctor was already a client at The Perfect Workout confirmed it. “I respect his opinion,” says Seymour. Weight training is nothing new – he started at age 17, then continued at the University of Illinois in Chicago. In fact, Seymour
Dissolving Depression Through Strength
Dissolving depression through strength According to the National Institute of Mental Health (NIMH), the common treatments for depression include various types of antidepressants, the herbal treatment St. John’s Wart, psychotherapy, and brain stimulation therapy. After reviewing the research, the NIMH may want to add another option: strength training. Research shows that strength training, even for as little as 10 weeks, significantly improves depression [1,2]. Strength training’s effect on depression is twice as strong as the benefit achieved through a socializing and health education program, according to one study [1]. Improvements are even seen with people who are diagnosed as clinically depressed. Gains in strength are linked to depression improvements, and improvements in sleep and depression are also connected. According to the NIMH, about 6.7% of the US population suffers from depression – roughly 21 million people! The disease is likely caused by some combination of thought patterns and biological, genetic,
Lost 10 pounds and two sizes (One Simple Solution)
Without changing her diet, leslie lost 10 pounds and two sizes with one simple solution: Slow-Motion strength training Since she began slow-motion strength training, microbiologist Leslie Martin has seen a decrease in her LDL (bad) cholesterol from 210 down to 140, and while she used to be a size 10, her firmer, more muscular body is now a size 6! If you don’t do anything to actively stay in good shape, life has a way of creeping up on you. Leslie Martin wasn’t overweight, but even though she had worked out in the past, she started noticing her muscles getting weaker. She could also see a little layer of fat under the skin, “dimpling” as she calls it, on the front of her legs and her abdomen. The problem was that she doesn’t really like gyms. “The loud music, waiting for equipment, people waiting for you to get off a
Bill says strength training reversed his aging!
bill says strength training reversed his aging! If you challenge Bill Mueller to do something, chances are he’ll take you up on it and stick with it. Fifteen years ago, a friend challenged him to come to Soo Bahk Do, a Korean Martial Art. He’s been doing it twice a week consistently ever since and has reached the third degree black belt level. A year ago Bill found out about slow-motion strength training the same way, from his wife’s friend who was already a client at The Perfect Workout. “I was totally skeptical,” he says. “I had heard about either using big weights to build mass or light weights for definition,” says Bill. “I had never heard of slow-motion strength training, though.” Curious, he tried a free introductory workout at the Mission Valley studio, started feeling better right away, and signed up. A few years back Bill did weight training
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