The Inspiration that Created The Perfect Workout with Founder Matt Hedman Pt. 1

The Inspiration That Created The Perfect Workout With Founder Matt Hedman Pt. 1

The Inspiration That Created The Perfect Workout With Founder Matt Hedman Pt. 1

The workout Inspiration that created The Perfect Workout

The Perfect Workout began in 1999 with one trainer, in one studio, delivering one remarkable workout.

But the origins of our company didn’t exactly begin with a grand vision to Revolutionize the Way People Exercise. It started when Matt Hedman was diagnosed with a progressive joint disease at age 20 and was faced with the possibility of undergoing major joint surgery and giving up his passion for exercise.

In part one of this multi-part series, we sit down with Matt Hedman, the CEO and Founder of The Perfect Workout for a glimpse into the inception of our company, a greater understanding of our methodology and the man behind it all.

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Ever since Matt got his first weight lifting set at the young age of 10, he’s been all in when it comes to fitness. Which means he has been actively strength training for 38 years.

Between the ages of 10 and 20, Matt describes the way in which he used to lift weights as “haphazardly doing whatever,” following whatever he read in the latest exercise book that he was reading.

By the time he was 20 years old, he was lifting weights for 2 hours a day, 6 days a week… that’s 12 hours of lifting weights and exercising per week. That's almost a part time job!

matt hedman lifting weights at a young age

The Injury

Matt was in college and had developed a chronic pain in his left shoulder. It was so painful that even writing would hurt.

He eventually went to a specialist who x-rayed his shoulder and told him he had Osteolysis, which means “vanishing bone.”

The x-ray found that the end of the bone should have been nice and round and smooth. Instead, it was all jagged and there was so much inflammation in the shoulder, the bone was actually being eaten away.

The specialist told him this only happens in about 1% of people that lift weights. She instructed Matt to take two months off of any weight training exercise which involved the shoulder, then they’d x-ray again and see if the issue had improved.

When Matt returned for his follow-up x-ray, the bone in question had become round and smooth again. Fortunately, it had healed, which ultimately allowed him to avoid surgery.

He was given the green light to lift weights again with some minor adjustments to exercises. Eager to exercise his upper body again, Matt went back into the gym and resumed lifting weights in the “haphazard” way he always did.

“My shoulder just started to hurt again, which was disturbing and frustrating. I was 20 years old, presumably someone who'd be young and healthy and have the best opportunity to not have joints that would hurt.”

weightlifters shoulder injury human anatomy
image source: shoulder and elbow specialist

The Experiment

During this time, Matt attended the University of Washington in Seattle and stumbled upon a book in a bookstore at the University District.

It was a book by Ellington Darden, who used to be the director of research at Nautilus, the company that makes strength training machines we use in our studios. He's written about 50 books on strength training, nutrition, fitness and exercise. This particular book was geared towards young males who wanted to build bigger muscles, Bigger Muscles in 42 Days.

One of the chapters spent a significant amount of time talking about how slower movement speeds minimize impact forces on your joints and make it safer for your joints. That peaked Matt’s interest since he was experiencing his own issue with his shoulder.

The routines in Darden’s book sounded bizarre to him because at the time he was loosely following the exercise guidelines from Arnold Schwarzenegger's Encyclopedia of Modern Bodybuilding. Matt was doing five sets of 10 repetitions or so of each exercise and was still working out 2 hours a day, 6 days a week.

“I was in college and I didn't know how much exercise that was. Now with being 48 with two young children and trying to grow our company, it's like, “Who would ever have time for that?”

At the time, it's all he knew. The routine from Darden’s book included working out every other day for about a half an hour per workout, just one set of repetitions per exercise, going very slowly 10 seconds up, five seconds down.

Matt was thinking, ‘Oh gosh, will this ever work?’”

Fortunately, there was a case study in that book that featured Keith Whitley, a big bodybuilder. During the six week program he gained 32 pounds of muscle in 42 days. That proof, combined with the shoulder problem Matt was facing, was motivation enough to give it a try.

Strength training body builder results

So he did and Matt gained significant results, very quickly.

Matt put on 10 pounds of muscle in the first 9 days of his new workout regimen.

“I thought I was working hard before when I was working out 2 hours a day, 6 days a week. It turns out I just didn't know what hard work was.

Once I learned how to make my muscles work harder, I put on 10 pounds of muscle in 9 days.

Matt Hedman

Matt’s shoulder problem also went away within about the first week and never bothered him again.

“I've been a raving fan of this method ever since. I've been personally doing this and variations of this in my own workouts for the last 28 years.”

Despite being passionate about fitness and spending more than enough time in the gym, Matt was not in the fitness industry. He had earned his degree in Aerospace Engineering.

“I went to work for GE nuclear energy in San Jose and saw my life flashing before my eyes in the second floor building in the GE complex and it wasn't what I wanted to do with my life.”

So he quit after 11 months and started working at 24-Hour Fitness. He worked for them and another fitness company for a total of 3 years before starting The Perfect Workout back in May of 1999.

During the 3 years prior to starting The Perfect Workout, Matt acquired several different certifications from mainstream fitness organizations like American Council on Exercise and National Academy of Sports Medicine. But the most important certifications he acquired were through the Super Slow Exercise Guild.

Matt became a Master SuperSlow Instructor under the apprenticeship of Ken Hutchins, the architect behind SuperSlow exercise philosophy and methodology.

There were 3 different levels to becoming a Master SuperSlow Instructor:

Level 1: was more extensive than any of the other mainstream certifications Matt had received. ACE or NASM certifications (which are still common today) generally involve a multiple choice test, and if you scored 70% you were certified. The SuperSlow Level 1 certification involves at least one written test if not more, one or two verbal tests and an extensive practical examination showing that you were capable of teaching exercise.

Many aspects of that certification became the inspiration for The Perfect Workout’s certification program.

Level 2: involved more written and oral testing with Ken Hutchins, building on the work of Arthur Jones (the inventor of Nautilus),but really putting some further refinements to it. Matt spent 9 days shadowing Ken for 14 hours a day and doing various tests.

Level 3: it was up to Ken Hutchins to appoint the achievement of Master Instructor. Once Level 3 was passed, Matt represented the guild and was then able to certify other instructors to be level 1 instructors.

Matt Hedman slow motion leg press at The Perfect Workout

The Workout

After becoming SuperSlow certified, a unique exercise experience sparked an idea in Matt that would eventually transform into the beginnings of The Perfect Workout.

He was visiting friends in Seattle and knew there was a facility nearby that used the slow-motion method. Greg and Ann-Marie Anderson owned Ideal Exercise and Greg would be the one to put Matt through a very memorable workout.

Matt was coached through just 4 exercises: the Smith Machine squat, the old Nautilus hip and back machine (a glute and hamstring exercise), weight assisted chin up and then a push up.

The Machine that brought Matt to his knees!

While on the Smith Machine he began doing some repetitions, and sure enough it got extremely difficult five or six reps in. In the next rep or two, he got about halfway up and couldn't complete the repetition, he was pushing as hard as he could.

“There was no music going on. There was a blank white wall right in front of me. There's no distractions and Greg was somewhere behind me. All I could hear was his voice saying, ‘Keep pushing!’ Then I got to the point where I couldn't even hold it up anymore. I was trying to make it go higher, but I couldn’t even hold it still and sort of forcing me down and Greg just said, “Keep pushing.”’

By the way, Matt doesn’t recommend doing exercises to this extent anymore. Pushing to muscle success is crucial, but pushing beyond that for 5, 15, 30 seconds is unnecessary. It’s much more than a person needs to train for optimal results. He states, “We just didn't know any better back then.”

Once Greg gave Matt the okay to back off from pushing, Matt’s legs were so fatigued he could not stand up. So what did he do? He crawled to the next machine!

After the 4 exercises were done, Matt found himself lying on the ground with arms burning and Greg brought him this tiny little 2oz cup of water and all he could think was… “this is incredible!”

He compared his experience with what he was trying to do in his own workouts and with his clients back at 24-Hour Fitness. It was night and day as far as the distraction-free environment, the incredible low-friction equipment, and expert instruction.

He thought to himself, “Hey, I could make a place like this down in Southern California.” But first, he went to work for Greg and Anne Marie at Ideal Exercise for about a year, had a short stint at 24-hour fitness again and then opened up the first location of The Perfect Workout.

In May of 1999, Matt founded our first location in La Jolla, California and was the owner, operator and only trainer at the time.

Matt continued to train clients one-on-one for a number of years as he gradually began to certify others and grow the business into the 60+ location, nationwide company it is today.

Matt Hedman Coaching a client at The Perfect Workout

The Impact

It’s been years since Matt has personally trained clients, but some memorable stories still stick with him.

“Barbara Nas– she was a cancer survivor. I know she was at least a grandmother or might have been a great grandmother and I think also had MS. She had multiple different conditions which were going on. She was able to walk but she needed to use a cane to walk. John (her trainer) used to say he could always hear when Barbara was coming in because he could hear the clacking of the cane coming down the hallway before she opened the door and came in

There was one day where she was supposed to come in and there wasn't any clacking of the cane, and the reason was because she didn't need to use her cane anymore.

In other words, she was able to get strong enough to where the cane was no longer necessary. I've seen John tell the story before and just the look of satisfaction on his face and saying, ‘I thought my biggest success was going to be someone gaining 20 pounds of muscle or losing 50 pounds of fat or whatever, but that was probably the most satisfaction that I've had is hearing her walk down the hallway without the clicking of the cane.’”

We've been fortunate as a company to have helped many more like Barbara improve the quality of their lives in this way.

When Matt first became a personal trainer, he did it because he was just really interested in exercise. He didn’t really have any idea that he would be doing more to help people beyond losing weight and building muscle…

Matt Hedman coaching a female client at The Perfect Workout

When he was working at Ideal Exercise up in Seattle, there were a number of people with MS they worked with. “One woman in particular who needed to use a walker to walk and even then she could barely walk even with a walker but she told us if it wasn't for the strength training she was doing with us she wouldn't be able to walk at all.”

It was then he noticed that slow-motion strength training benefits went beyond getting bigger muscles and leaner bodies.

Over the last 20 years, the impact of The Perfect Workout has directly reached over 30,000 people including Matt’s own family.

Matt is husband to wife, Julie, and father to two adorable children, Jack and Ava.

Julie and many other family members have also incorporated slow-motion strength training into their fitness routines. But being able to provide this method to his own mother is particularly special.

At 78 years young, Matt’s mom has been actively training at our Mission Valley studio for years and is currently working out in her senior living facility with our Virtual Training Program.

If having a son as the CEO of a personal training company wasn’t enough, she actually had an even greater motivation to exercise in this way.

Matt’s grandmother, his mom’s mom, had Osteoporosis and as she got older she started getting Kyphosis in her spine– which is when you start to get hunched over. The Kyphosis got progressively worse and worse with age. By the time that she was in her early to mid-80s, the Kyphosis was so severe that the bones had become too soft and could not prevent the collapse of her chest cavity, greatly reducing the amount of oxygen she was able to get.

Eventually, she couldn't breathe effectively and she passed away around the age of 86.

“I'm not sure if this is the immediate cause of death when she actually died, but it was certainly influenced by it.”

Matt’s grandmother had one son and five daughters including his mom.

“All five of them are very concerned, if not petrified to end up the same way that their mother did. But my mom, she's been doing strength training for a number of years actually, she's a good example of that.”

Slow-Motion Strength Training was originally created at the University of Florida as a solution to treat women with Osteoporosis because it was proven to help build bone density in addition to muscle and other incredible benefits. The Perfect Workout for women who want to fight Osteoporosis? We think so!

decades of research on slow motion strength training

What You Should Know About Slow-Motion Strength Training, According to Matt Hedman:

“Slow motion strength training allows a person to get incredible fitness results without having to spend your life in the gym.

I named our company The Perfect Workout over 20 years ago with the idea that people can get better results than just about anything else a person's going to do in the name of exercise.

It's safer on the joints than just about anything else for exercise and it's super time-efficient, 20 minutes, twice a week to get essentially optimal results.

Over the years, what I've found is that the thing which people usually get most interested in is the trial. People oftentimes are skeptical that you can get any results from 20 minutes. But even for people who think you should be spending your life in the gym, the vast majority of the results that can be gotten from exercise, can be done in just minutes a week, 20 minutes, twice a week.

Plus it has all these other great benefits for Osteoporosis, metabolic benefits, myokines, increase in basal metabolic rate which helps with fat loss, and there's probably a lot of stuff which we don't or we aren't even aware of yet….

You really can get great health with just less than an hour a week. I'm not saying the 20 minutes are easy. They're not. But if you do it right and challenge yourself, then you'll get incredible results and you won't have to spend the rest of your life in the gym.

What the methodology does is basically allows you to push yourself as hard as you're willing to push yourself, but it won't force you to push any further than you're willing to push yourself. So there's no danger of thinking, ‘Oh my gosh, I'm not going to be able to do this. It sounds way too hard.’ It's challenging, especially if you want to get good results, but you won't be challenged any more beyond that because it's just the right amount for you.”

 

Stay tuned for more from our Founder, Matt Hedman…

 

Haven’t experienced Slow-Motion Strength Training for yourself?

More Exercise Isn’t Better. Better Exercise is Better.

More Exercise Isn't Better. Better Exercise is Better.

Are you eating less and exercising more but gaining weight?

Spending longer hours at the gym, but can’t get rid of that tummy?

Signing up for more workout classes, but don’t have time to do the things you really want?

In this article we address a common belief that “more is better” when it comes to exercise. You’ll learn how taking a smarter, “less is more” approach to exercise can produce better results and save you time.

Eating more and exercising more isnt better, slow motion strength training is better

How to Get Stronger in Under 20 Minutes

Most people spend an hour in the gym for a strength training workout. Did you know strength can be maximized with workout sessions lasting less than 20 minutes?

One study (1) experimented with individuals who strength trained for two months. All participants in three different groups performed the same full-body workout but with different workloads.

  • GROUP 1: performed one set per exercise. (7 total sets per workout)
  • GROUP 2: performed three sets per exercise (21 total sets) 
  • GROUP 3: performed five sets per exercise (35 total sets)

** All sets were performed to muscle success (aka. Temporary muscle fatigue)

The secret to a successful workout

All groups gained strength, but the strength tests which included a bench press and a barbell squat showed no statistical difference in strength gain for each group. 

This is significant when considering the amount of time spent exercising:

 

GROUP 3 averaged 68 minutes per workout
GROUP 2 averaged 40 minutes per workout
GROUP 1 trained for just 13 minutes per workout

 

Therefore, training intensely for 13 minutes can produce similar strength gains compared to training for 68 minutes. You get a five-fold return on your time investment. 

The 13-minute routine used in Group 1 is similar to a typical session at The Perfect Workout: 

 

  • one set per exercise
  • seven exercises total
  • each set performed to “muscle success”
  • each workout targeting all major muscle groups

 

This similarity is not a coincidence. Our method is designed to help you become strong, healthy and able-bodied without wasting your time. In fact, you get your time back.

Exercise Everyday? Not Necessary

A common misconception about exercise is that we need to exercise almost every day, if not every day of the week.

This approach to exercise can actually hinder results.

In another study (2), 72 women between the ages of 60-74 were tested before and after a 16-week exercise program. There were 3 groups:

*Aerobic workouts were cycling/treadmill for 20-40 min at 80% of max heart rate

**Strength training workouts- each set of repetitions was taken to the deep fatigue point of “muscle success”

1+1 Group:

Performed 1 low intensity aerobic workout per week

1 high intensity strength training workout per week

2 total workouts per week

2+2 Group: 

Performed 2 low intensity aerobic workouts per week

2 high intensity strength training workouts per week

4 total workouts per week

3+3 Group: 

Performed 3 low intensity aerobic workouts per week

3 high intensity strength training workouts per week

6 total workouts per week

Results measured included: total number of calories expended per day (TDEE), non-exercise activity thermogenesis (NEAT), and fat loss.

 

1+1 Group:

  • increased their NEAT by 57 calories per day
  • increased their TDEE per day by an additional 30 calories
  • averaged 2.2 lbs of fat loss. 

2+2 Group: 

  • increased their NEAT by 200 calories per day
  • increased their TDEE per day by an additional 195 calories
  • 2+2 group lost the most fat, dropping 4.4 fat lbs

3+3 Group: 

  • decreased their average daily NEAT by 150 calories. 
  • decreased their TDEE per day by an average of 63 calories, despite the extra activity level of working out six days per week.
  • averaged 1.1 lbs of fat loss. 

 

The group that spent the most time exercising wound up burning fewer calories and losing less fat than both of the other two groups. 

This study is evidence that more exercise doesn't necessarily produce better results.

In fact, too much physical stress (including exercise stress) can cause the body to react in unfavorable ways. You want just the right amount of high-intensity exercise stress for optimal improvements, and no more.

If you want to get optimal results you need to value resting and recovering from your workouts

More is not better quote from Alex Stefan

Learn to Work HARDER, Not Longer.

A typical slow-motion strength training workout generally consists of 7-8 exercises per session. This may vary slightly depending on a number of factors: once or twice a week, injuries, limitations and individual goals.

 

In theory, you can hit all major muscle groups with just 4 exercises:

  • Leg Press: Glutes, Quadriceps, Calves(or Squat for Virtual)
  • Chest Press: Pectorals, Shoulders, Triceps (or Push-up for Virtual)
  • Lat Pulldown: Lats, Biceps, Abdominals (or Superman for Virtual)
  • Leg Curl: Hamstrings (same for Virtual)

 

Depending on the individual, we can also incorporate other machines to target specific muscle areas, including:

  • Leg Extension: Quadriceps (same for Virtual)
  • Preacher Curl: Biceps, Forearms (or Bicep Curl for Virtual)
  • Tricep Extension: Triceps (or Tricep Dips for Virtual)
  • Hip Abduction: Gluteus Medius, Gluteus Minor, TFL (or Fire Hydrant for Virtual)
  • Hip Adduction: Inner Thighs (or Pillow Squeeze for Virtual)
  • Compound Row: Trapezoids, Rhomboids, Biceps (often interchangeable for Lat Pulldown) (or Row for Virtual)
  • Abdominal Machine: Abdominals (or Crunches for Virtual)
muscles worked on exercises

If you look at the first list, you’ll notice the entire body can be targeted with just four exercises, making it simple and efficient to get a full-body workout.

More exercises can be added to further fatigue smaller muscles that may have not achieved muscle success on bigger-muscle machines. 

For example, the biceps are the secondary muscles used on the Lat Pulldown. The Preacher Curl can be added to further fatigue them.

 

This does not mean it is necessary to do all machines and exercises in every workout.

In fact, having the ability to easily complete 11 slow-motion strength training exercises is a good indication that the intensity level is not high enough. 

Think of your workouts as a short sprint, not a mile-long race. The reason there isn’t a mile dash in track & field is because nobody can sprint that far, or work that hard for that long. 

 

Since intense effort is what stimulates best results from the muscles (and the body), demanding slow-motion strength training workouts have to be brief.

If you feel like you can perform slow-motion strength training exercises for more than 20 minutes at a time, you can probably improve your results by increasing the intensity and learning how to work harder.

 

This applies to every single exercise too.

An appropriate weight will allow you to maintain a slow speed while eliminating any momentum. Therefore, slow lifting makes greater demands on the muscles, and provides a more effective stimulus for the muscles. 

An ideal exercise should take about 1-2 minutes to hit muscle success. Anything over 2 minutes indicates the weights may be too light for you, thus making the exercise less efficient.

Rest AFTER the Workout

Have you ever thought, ”Why doesn’t my trainer give me any breaks between exercises?!” 

 

One reason is minimal rest between exercises improves the cardiovascular impact of the workout. 

The only way to “get at” your cardiovascular system during exercise is to make the muscles work hard. We achieve that by hitting muscle success. Slow-motion repetitions make your muscles work much harder than most exercises which puts a greater demand and stimulus on your cardiovascular system.

your heart and eating less and exercising more
Image Source: Cybex

Little to no time to rest between exercises quickens the process of getting to muscle success, making the overall workout more efficient. 

While strength training in general provides several improvements to the cardiovascular system, many benefits are received or amplified only when training to muscle success. 

Another Area to Avoid Resting is Between Repetitions.

One study (3) observed what happened when two different groups strength trained. Resting was compared against not resting between repetitions:

 

  • GROUP 1: lifted continuously from start to finish in each set (we use this in our protocol)
  • GROUP 2: took a short break in the middle of the set. 

 

When muscle biopsies were taken from the quadriceps, the fibers from GROUP 1 had grown 13%, whereas GROUP 2 only grew 4%. 

Keeping your muscles continuously loaded without any rest (as we employ with our slow-motion repetitions) yields the best results.

Save the rest & recovery for after your workouts. You’re going to need it!

Need Proof 20 Minutes is Enough?

We’ve helped over 40,000 clients improve their bodies and health over the last couple of decades with our 20-minute, twice a week protocol.

Here are just some of their success stories:

Over a 20-day period in May 2020, we measured just how long it takes for an average client of The Perfect Workout to complete a workout and the amount of time spent on each exercise. This is what we found out:

These are the people seeing significant results… And they are doing it with two workouts a week, for 20-minutes.

Now That You Know...

At the end of the day, we want to spend time doing the things we love, and there’s no reason for exercise to get in the way.

Now that you know:

  • You can get the same strength gains, if not more, in 13 minutes than you can in 68 minutes
  • More workouts per week can actually hinder your results
  • Doing more exercises than needed in a session is an indication the workout may not be intense enough and you can be working harder
  • You can get a full body-workout in with just 4 exercises
  • More rest in a workout can reduce muscle growth and cardiovascular impact

If you could save hours each week doing more of what you love, would you?

What you get working out with this method is not only guaranteed results, but also your time back!

We know you value your health and exercise should be at the top of your priority list, but it doesn’t need to fill up your calendar.

Imagine what you could gain from saving time in your week getting a more efficient workout.

Whether you’re looking to get stronger, carve out more time to play golf, or simply keep up with the grandkids, all you need is 20 minutes, twice a week.

  1. Schoenfeld, B.J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2018). Resistance training volume enhances muscle hypertrophy but not strength in trained men. Medicine & Science in Sports & Exercise.
  2. Hunter, G. R., Bickel, C. S., Fisher, G., Neumeier, W., & McCarthy, J. (2013). Combined Aerobic/Strength Training and Energy Expenditure in Older Women. Medicine & Science in Sports & Exercise. (Published ahead of print).
  3. Fisher, J., Steele, S., & Smith, D. (2013). Evidence-­‐based resistance training recommendations for muscular hypertrophy. Medicina Sportiva, 17(4): 217-­‐235.

The Secret to A Successful Workout

The Secret To a Successful workout

Woman experiencing muscle failure

The secret to a successful workout is…

NOT the equipment.
NOT the cold water in between exercises.
NOT even the incredible Trainers. 😲

Though all of those things can vastly improve the quality of your workout, the true secret to getting everything you want out of a training session is this-

Muscle Success.

In this article we discuss the necessity of achieving temporary muscle failure in your workouts and why it's the ultimate goal of every exercise you ever do.

“Muscle Success” should be your goal every time you workout.

By muscle success you might think I mean better tone, firmer muscles, greater strength, or more lean muscle tissue that burns extra calories. Each of those certainly represents a type of success, but I'm referring to something else by the term “muscle success.”

So what do I mean by “muscle success”?

You're pushing or pulling as hard as you can, and the weight refuses to budge even a fraction of an inch because your muscles have become so fatigued. You're attempting to make the weight move, but it's momentarily impossible for you to do so.

If you continue maximally pushing or pulling for several more seconds to make sure you're really at this point of muscle success, you'll have achieved deep momentary fatigue in the targeted muscles. 

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Why is Muscle Success Important?

It’s when the greatest benefits for your body are stimulated. This deep momentary fatigue in the muscle sends a strong signal to your body that it needs to get stronger, improve muscle tone, and increase your metabolism.

Within certain limits, the deeper you momentarily fatigue your muscles, the greater the changes you stimulate in your body.

But this isn’t exactly easy to achieve on your own. It's certainly a lot easier to quit each set of repetitions before you reach muscle success. Which is why working with a Personal Trainer is so beneficial.

Fatiguing down to this success point during a set of repetitions is not fun while you're actually doing it. It's uncomfortable. Your muscles often vibrate and burn. But it's the best thing you can do to generate results from your training.

The fun part is that each full body workout is only 20 minutes and results that are stimulated from achieving muscle success on each exercise are enormous: 

  1. Greater strength 
  2. More endurance 
  3. Additional calorie-burning lean muscle tissue 
  4. Reversing age related muscle loss (sarcopenia) 
  5. Increased metabolism for how many calories 
  6. Improved fat loss 
  7. Stronger bones 
  8. Reversing aging of muscle cells (express younger DNA in the nuclei) 
  9. Improved cardiovascular fitness 
  10. Improved cholesterol levels 
  11. Lower blood pressure 
  12. Improved low back pain
  13. Better blood sugar control you burn even while you're resting 
  14. Improved immune system 
  15. A number of other benefits 
reasons why muscle success, Man experiencing muscle failure

Even more benefits

I’d like to discuss two benefits of muscle success which aren’t talked about as often: cardiovascular health and an objective way to track your progress. 

The Journal of Exercise Physiology examined the same topic which looked at 157 studies, focused on the cardiovascular benefits provided by strength training to muscle success. 

While strength training in general provides several improvements to the cardiovascular system, the authors noted that many benefits are received or amplified only when training to muscle success. 

For example, after three months of training, men and women of various ages had enduring improvements in overall blood flow due to muscle success. Training to complete exhaustion increased artery size in another study. This is positive as larger arteries are less likely to experience a heart attack-causing blockage in the same way that adding lanes to a highway reduces the chances of having a traffic jam. 

Pushing to muscle success also increases the ability of arteries to expand when blood flow increases, which reduces the stress experienced by artery walls. 

Training to muscle success benefits your health in ways that may not occur if you train with lower intensity and don’t reach that point. 

Muscle Failure infographic

performance tracking

Also, you gain the benefit of an objective assessment of your performance. 

If you reach muscle success when lifting 200 pounds in 60 seconds on the leg press, we have measures of your current ability in regards to your leg and hip strength. 

If you arbitrarily stopped at 60 seconds (sick of feeling “the burn,” bored, etc.), the time you lifted for doesn’t provide us with any objective information. 

Who knows how much longer you could have performed the set for? 

If you train for 70 seconds the following session, we cannot say it’s an improvement – you may have been capable of that performance during your previous visit.

As you see, in addition to improvements in strength and appearance, muscle success stimulates greater changes in your cardiovascular system and gives you a way to objectively measure your progress. Therefore, the next time you encounter the discomfort of the last few reps, keep pushing. I promise: the extra effort is worth it. 

Muscle failure workout data
muscle failure graph for chest press

the magic happens at fatigue

I've experienced firsthand the difference that achieving muscle success can make. Prior to stumbling upon slow-motion strength training in 1992, I used to exercise with traditional methods of weight training for 2 hours a day, 6 days a week – 12 total hours of exercise per week. 

I would rarely (if ever) fatigue to the point of muscle success on any of my exercises -lengthy workouts require pacing yourself with a lower level of effort, which reduces how intensely you're able to train. 

When I tried slow-motion strength training I learned to fatigue all the way to muscle success on every set of each workout, and my results improved dramatically as a result. 

Muscle Failure-Matt Hedman Founder

My superior results were because I'd learned to make my muscles work harder. The higher intensity-pushing harder at the end of each exercise stimulated much better improvements in my body. And because my effort and intensity were significantly higher than before, by necessity my workouts had to be shorter. 

I advocate moving very slowly during every weight training repetition (approximately 10 seconds to lift the weight on each rep). But for results, fatiguing to the point of muscle success is actually more important than how slowly you move. 

Moving slowly during strength training is beneficial for great results too. It's just that reaching muscle success plays an even bigger role for results. Ideally you want to both achieve muscle success and move very slowly on every exercise. 

On each of your exercises as you near muscle success and your repetitions start to get challenging, try to cultivate a mindset of looking forward to the burning and shaking sensations you're experiencing. It’s where the magic happens!

Reference 

Steele, J., Fisher, J., McGuff, D., Bruce-Low, S., & Smith, D. (2012). Resistance training to momentary muscular failure improves cardiovascular fitness in humans: a review of acute physiological responses and chronic physiological adaptations. J Exerc Physiol15, 53-80.

7 EXERCISE MYTHS: How Slow-Motion Strength Training is the Solution to them All

7 Exercise Myths: How Slow-Motion Strength Training Is The Solution To Them All

Exercise Myths Man Leg press

You could be sabotaging your workouts with 7 exercise myths.

Today we will identify those myths and prove that Slow-Motion Strength Training is the best possible form of exercise you can do to get the results you want.

One of the most common things we hear after someone tries our method for the first time is,
“I’ve been exercising the wrong way my entire life.”

And chances are, you might be too!

In this article, we are going to dive deep into the exercise methodology that has helped us provide the perfect workout to over 40,000 people in the last 20 years and all the reasons why you won’t want to exercise any other way.

Exercise Myths Chart

We know there are a million workout options out there to choose from and although we’d love to show you how our method beats them all, for the sake of this article we will be comparing Slow Motion-Strength Training to two of the most common ways in which people exercise: The Traditional Method and Aerobic-only method.

LET’S DEFINE EACH METHOD:

Slow Motion Strength Training (SMST):

Each exercise is performed by lifting weights or added resistance for approximately 10 seconds and lowering the weight for another 10 seconds with correct form and proper resistance. The ultimate goal is to achieve momentary muscular failure (aka. muscle success) within 1 to 2 minutes. Then on to the next exercise!

Slowing the lifting speed reduces momentum on each repetition and activates the muscles instantly and more effectively. As a result, more muscle fibers are used and ultimately strengthened. One session consists of anywhere between 5-9 exercises and is generally performed 1-2 times a week.

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Aerobic Only Method

According to Health.com, Aerobic exercise is defined as moving “your large muscle groups (think legs, glutes, and core) at the same time, usually in a rhythmic way, and for an extended period of time.”

This includes activities like running, walking, biking, and swimming, and they range from low to high intensity and can be performed anywhere from 30-90 minutes, 2-7 days a week typically.

Exercise Myth Woman Riding Bike

The Traditional Method:

We call this “traditional” because we believe it's the most widely practiced approach to exercise. This method is a combination of both strength training and aerobic exercises.

A common traditional exercise program consists of lower body strength training, upper body strength training, abdominal exercises and aerobic activity such as running or cycling. Most of the time, the training days are broken up into what is commonly referred to as ‘splits” where one day is focused on one area of the body, and the other day is focused on another, and so on.

Depending on the person, they may spend anywhere from 3-6 days a week in the gym for 1-2 hours. So for this example we will use a 4 day a week, 1 hour a day program.

Exercise myth woman traditional training battle ropes

Why do we exercise in the first place?

It’s important to outline why we exercise, identify the benefits of exercise and to make the distinction between exercise and recreation.

Exercise gives us physical benefits whereas recreation fulfills our psychological and emotional needs. According to High Intensity Exercise philosophy: exercise is performing a demanding and meaningful activity, anatomically and safely, of a sufficient intensity to stimulate the body to make anatomic and metabolic adaptive growth changes within a minimum period of time.

Anything else is considered recreation.

Exercise Vs Recreation compared

It is possible to experience all three types of benefits from exercise, but the reason why we make this clear distinction that exercise is high-intensity strength training, and anything else is recreation. So, we want to prioritize exercise first.

Why?

The benefits of exercise largely outweigh the benefits of recreation, and enhance your recreation. The benefits of slow-motion strength training will have an overall effect on your life: such as helping you become a better runner, giving you more energy to play with the grandkids, and improving your golf game by increasing your strength to hit the ball further. 

So by prioritizing exercise over recreation, you get a trickle-down effect that makes your recreational activities easier and more enjoyable.

So many of us end up confusing actual benefits with assumed benefits when it comes to exercise. I could probably wager that 90% of you reading this article have done activities like running, burpees, stair climbers and other things you absolutely hated doing, because you thought it was the thing you needed to do to reach your goal or to achieve a specific benefit.

So in order to prove to you that SMST is the best exercise method out there, we’d like to debunk some myths about exercise while simultaneously illustrating how SMST is the solution for you.

MYTH 1: I need to do “cardio” to get any cardiovascular benefits.

Many people will exercise to improve their Cardiovascular system. When you exercise the muscles in your body, particularly the larger muscles, it increases blood flow. This increase in heart rate and blood flow stimulates the capillaries in the bloodstream to expand. This expansion allows for more oxygen to enter the blood making your heart more effective in removing waste and toxins from the system.

Why is this a benefit?

By supplying the heart with exercise, you reap the Cardiovascular benefits such as:

Exercise Myths Cardiovascular benefits of strength training

(Read more about Cardio Benefits from Strength Training Here)


Who wouldn’t want that?

The common approach to getting these benefits is doing aerobic activity– also known as “cardio.”

Think about your own experiences. Think about how running a mile, hiking a steep hill, or even just tackling the flight of stairs at the end of the day makes your heart feel like it’s going to beat out of your chest.

Can you achieve them by doing the Traditional Method or Aerobics only? Yes.

However, with SMST you do it faster, more efficiently and it’s definitely safer on your body.

Aerobics, particularly high impact aerobics like running or plyometrics can be hard on the joints

Your genetics play a significant part in determining whether or not you will run into joint issues such as arthritis or osteoarthritis, and activities like aerobics can worsen the issue. The downside to that is most people have to find out the hard way by either getting injured or suffering from chronic knee or other joint pain from years of aerobics, and they had no idea it was hurting them.

One of the things that makes SMST so exceptional is that there is virtually no stress or strain put on the joints when performed correctly. In fact, the muscles are primarily under the load of the weight the entire exercise, making it both safe and effective. So, it is safe for everyone– joint issues or not– and you don’t have to find out the hard way!

Exercise Myths Full Range of Motion

Let’s Talk a Little Bit More About Strength Training and the Cardiovascular System.

Remember how in the beginning of this article we specified that the goal of SMST is to achieve muscle failure?

Lifting weights to momentary muscle failure has been proven to be a successful factor in improving the Cardiovascular system.

Studies have found that “Resistance training performed to failure can induce acute and chronic physiological effects which appear to be similar to aerobic endurance training, which in turn produces similar enhancements in CV fitness. “ (from: Resistance Training to MMF)

While strength training in general provides several improvements to the cardiovascular system, many benefits are received or amplified only when training to muscle success.

For example, after three months of training, men and women of various ages had enduring improvements in overall blood flow due to muscle success training. Training to complete exhaustion increased artery size in another study.

This is a good thing because larger arteries are less likely to experience a heart attack-causing blockage in the same way that adding lanes to a highway reduces the chances of having a traffic jam. Finally, pushing to muscle success also increases the ability of arteries to expand when blood flow increases, which reduces the stress experienced by artery walls.

SMST has a positive effect on your cardiovascular system, without the danger of affecting your joints, as it does with aerobic exercise.

MYTH 2: I need to do “cardio” to lose weight.

Just doing cardio? Oh, you’ll lose weight alright. By just doing aerobic activities like walking, running, elliptical, etc. you lose overall body weight– not just fat.

Along with fat, you lose muscle, bone, and tissue that support your ability to walk, run, balance and perform daily functions with ease and strength.

A 2007 study put overweight and obese women through 25 weeks of a restricted diet that was complimented with either “aerobic” activity, or strength training, or no exercise at all. Both the strength training and “aerobic” groups lost 26 lbs. of fat, slightly more than the women who only dieted.

Exercise myths The Formula for Weight Loss

However, here’s the difference: the strength training group not only maintained their lean mass (muscle, bone, water, and other organs), but actually gained a little. The “aerobic” and diet-only groups lost two and three pounds of lean mass. (Read more about this study- Losing Fat and Fat ONLY)

There is really no evidence that aerobic exercise or cardio is required for fat loss. In addition, simply increasing your activity level to burn extra calories is not efficient for fat loss. The single most effective method for fat loss is proper nutrition.

Ever heard the saying, “You can't out-exercise a bad diet.” There’s some truth to that!

Fat loss programs work best when you combine proper nutrition, slow motion strength training, and drinking water. Aerobics isn’t not needed to lose fat.

See image below for a study comparing fat loss results between methods:

Exercise myths Darden diet comparison

MYTH 3: More Repetitions, More Exercises, the Better.

The saying, more is NOT better absolutely applies here.

Weights are generally lifted for sets of multiple repetitions. Each time you lift and lower a weight, it is one repetition. Multiple repetitions makes up a set, and once you have stopped or taken a break from lifting the set is over.

The most common way to lift is used in the Traditional Method where you lift for 3 sets of 10 repetitions, whether you hit muscle failure or not. Lifting speeds vary but on average let’s assume the traditional speed is 2 seconds lifting, 1 second pausing, and  4 seconds lowering.

The Slow-Motion Method we use at The Perfect Workout uses lifting for 1 set until muscle failure. If the exercise is performed for 1-2 minutes, which is the recommended length of time to achieve maximum efficiency and effectiveness, then that generally ends up being 3-6 repetitions. The lifting speed used is 10 seconds lifting, 0-3 seconds pausing, and 10 seconds lowering.

Exercise Myths Slow motion vs traditional

Multiple studies have shown that doing extra work– multiple sets vs. one set– does not produce greater results. In fact, studies have shown that SMST can produce about a 50% greater increase in strength for both men and women than regular speed training.

Another important and sometimes overlooked factor is the amount of time spent recovering. SMST is only performed 1-2 times a week in comparison to the Traditional Method of 4 times a week.

There’s a reason for that!

The body needs enough time to rest, recover, and grow stronger. When doing high intensity exercise like SMST, we found that most people get best results from working out every 72-96 hours.

Exercise myths recovery resources

We want just the right amount of exercise stress in a given period of time, and no more. Working out again before the body has made changes may hamper results.

So, more is not better. 

MYTH 4: Lifting Heavy Weights is Not Safe.

Picture a bodybuilder, lifting a barbell with massive weighted plates above his head while he grunts, holds his breath and veins start popping out of his reddening forehead.

Of course that looks unsafe… and unless you’re a trained Olympic Lifter, it is.

First let’s see if we can reframe the mindset here and replace the idea of “lifting heavy weights” with lifting with “enough resistance.”

What’s heavy to me may be light for you, or vice versa.

Finding enough resistance is a crucial part of achieving muscle failure in a timeframe that is going to be effective…. And that is unique to the individual.

In one study, participants performed a routine with light weights and high reps or a routine with heavier weights that limited them to fewer reps. Both routines were similar in that all sets were performed to the fatigue point of “Muscle Success.” The training lasted six weeks.

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(Read More about Recovery & High Intensity Exercise)


The light-weight group performed about three-times as many reps…and gained less strength and muscle! In fact, the heavier-weight group gained about three-times the amount of strength.

Electromyography tests showed the heavier-weight, low-rep routine stimulated progressively more muscle fiber usage throughout the study. This was not the case for the low-weight group.

This result is important for a few reasons. It means heavier weight is needed to perpetually challenge muscles. It also explains why the heavier weight group gained more strength and muscle (more fibers trained means more fibers were improved). (Read More about this study- Enough Resistance is Critical)

As long as you maintain good, proper form, the exercise becomes safer as the muscles become more deeply fatigued. In fact, the last reps are the most productive reps performed, and they are also the safest since they are physically unable to produce enough force to strain (assuming form is not broken).

The rep in which muscle success is achieved is potentially the most productive rep. Don’t cheat yourself out of the last “impossible” rep; embrace it. 

MYTH 5: If I lift weights, I’ll get big & bulky

We hear this mostly from the ladies, and you’ll be happy to know that it's actually really hard to get big and bulky, especially if you are a female.

Strength Training in general creates lean muscle mass, and the keyword there is lean (not mass). Muscle takes up less space in the body than fat does.

Muscle

  • More Dense
  • Takes up Less Space
  • Burns More Calories
  • Improves Bone Mass
  • Reduces Injury Risk
  • Increase Definition

Fat

  • Takes Up More Space
  • Can Lead To Obesity
  • Increased Risk Of: Disease,
    Diabetes, High Blood Pressure,
    Kidney Disease, Stroke,
    And Other Diseases

MYTH 6: I need to do fast repetitions

It makes the most sense to compare SMST with the Traditional Method here, considering Aerobic-Only does not include lifting weights whatsoever.

SMST uses the 10-10 approach to lifting speeds, meaning you lift the weight for 10 seconds and lower it for another 10 seconds.

In addition, there is no rest between each repetition. The muscles stay fully loaded (working at all times) until the point of muscle failure is achieved.

Why do we go so slow?

By slowing down the lifting speed we reduce the chance of injury during the exercise. Most injuries come from excessive force and momentum.

Imagine running as fast as you can at a wall– there’s a lot of acceleration behind you. That collision will surely hurt and result in injury.

Now imagine placing your hands on the wall and pushing against it with 25% strength, then 50% strength, then 100% strength. There’s practically no acceleration and the force against the wall can be controlled and abandoned at any time.

There is no collision, and certainly no injury.

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MYTH 7: High Intensity isn’t Safe. Low Intensity is safer.

Workouts must be brief if they are going to be effective. You can either work out hard or you can work out for a long period of time, but you cannot do both. We want just the right amount of exercise stress in a workout and no more.

Evidence has shown that one slow motion set per exercise yields the best results when you work hard for a short period of time and achieve muscle failure.

WHAT HAVE WE LEARNED?

Exercise Myths Cardio Benefits

Cardiovascular benefits can be achieved through all 3 methods we outlined today. SMST is the best solution because these benefits can be achieved faster, more efficiently and is safer on joints. The Traditional Method uses force and momentum, which are injury-causing movements. Aerobics can be hard on the joints, particularly for those prone to cartilage degeneration and arthritis.

Exercise Myths you do not need aerobics to lose weight

You do not need to do aerobics to lose weight. You can achieve fat loss with any of the three methods compared in this article, but a proper diet will yield the best results and SMST will aid in efficiently helping you gain fat-burning muscle.

Exercise Myths more is better

More is not better when it comes to exercise. This applies to the amount of repetitions you do as well as the number of workouts per week. The body best responds to short, brief and intense strength training exercises and needs ample time to rest, recover and grow in between sessions. Anything beyond that can hamper results, which is why doing SMST 2 times a week is all you need.

Exercise Myths weight lifting isn't safe

Lifting heavy weights or strength training with enough resistance is safe when done correctly. In fact, it gets safer with every repetition when using our slow lifting speeds. Exercising with enough resistance will use more (and deeper) muscle fibers that stimulate growth in the body. 

Exercise Myths faster is better

Exercising with slow speeds (when lifting weights) also prevents common injuries that result from using excessive force or momentum. Making the exercise safer and more challenging which contributes to it being an extremely effective method.

Exercise Myths lifting weights makes you bulk

Lifting weights does not make you big and bulky. It adds lean muscle mass to your body which helps to burn fat. Aerobic only exercises don't build muscle, yet often accelerate the loss of muscle, bone and tissue. So don’t waste away with aerobic only, and make time for strength training!

We exercise for a number of reasons, goals and benefits.

With that being said–
If you love to run, please by all means RUN!
If you love to swim, swim your hearts out!
If you love the high you get from a spin class or a bike ride in the mountains, do what makes your soul happy!

We’re not interested in getting on a soapbox and saying slow-motion strength training is the only thing you should ever do to move your body.

Not one bit.

What we want you to take away from this article is that slow-motion strength training is truly the best possible thing you could be doing for your health and fitness and will help to enhance all other areas of your life including the activities you love to do and how you feel about yourself.

Family at beach

Remember, Exercise by our definition can get you these benefits:

  • Decreased Body Fat*
  • Increased Basal Metabolic Rate*
  • Increased Strength*
  • Increased Bone Density*
  • Increased Cardiovascular Efficiency*
  • Increased Glucose Tolerance*
  • Increased HDL Cholesterol*
  • Decreased Blood Pressure*
  • Increased Resistance to Injury
  • Improved Flexibility
  • Improved Immune System

**Biomarkers of Aging
(From Dr. Alexander's High Intensity Exercise)

Exercise Myths Chart

Can you achieve all of these benefits with Aerobics only?

No. The Aerobic-Only won’t increase your strength, bone density, resistance to injury or necessarily help you lose fat.

Can you achieve all of these benefits with the Traditional Method?

Possibly. The Strength training aspect alone will provide you with more life changing benefits than anything, but again you run the risk of sacrificing three very important pillars to exercise: safety, efficiency and effectiveness. The areas to be concerned about with this method is not gaining strength (if strength training is not efficient) and getting injured (if workouts are not performed safely).

Can you achieve all these benefits with Slow-Motion Strength Training?

Yes. But you knew that by now right?

And the best part is you can do it in 20 minutes, twice a week.

Our trainers are waiting to help you get started.

Information used in this article derived from the following sources:

Muscle Success-Why to do it

Losing Fat and Fat ONLY

Enough Resistance is Critical

When Strength Training Becomes Cardio

Is One Set Enough?

Resistance Training to MMF

Wayne L. Westcott, Ph.D. (and others) Effects of Regular and Slow Speed Resistance Training on Muscle Strength, Journal of Sports Medicine and Physical Fitness, 2001, Vol 41, Iss 2. Pp 154-158

The Nautilus Book, Ellington Darden, Ph.D., Copyright 1990 Contemporary Books, Chicago, IL, P. 85

Total Conditioning: A Case Study. Athletic Journal. Vol. 56: 40-55, 1975

https://www.ncbi.nlm.nih.gov/pubmed/11447355

https://www.ahajournals.org/doi/epub/10.1161/01.CIR.0000048890.59383.8D

The Science Behind Slow-Motion Strength Training and Why it’s Perfect For You

The Science Behind Slow-Motion Strength Training and Why It's Perfect For You

science behind strength training with trainers

“For years I spent hours in the gym, 5 days a week, not getting the results I wanted. It felt like a waste of time.”

 

But what if there’s a way to workout more efficiently?

 

“I’ve been a runner, tried all the bootcamps, and even spent my precious Sunday mornings slowly dying alongside all the millennials in spin class. I’m no stronger, no thinner, and now my knees constantly ache. I don’t want to keep exercising if I just end up getting hurt.”

 

But what if those weren’t the right exercise methods?

 

“I invested time and money to work with a Personal Trainer and never saw any results. I felt like they didn’t understand my needs. Personal Training is NOT for me. “

 

Maybe your workouts just weren’t customized to your goals and abilities?

 

Sound familiar?

 

Well we’re excited to share with you that there IS a more effective approach to exercise!

The Solution is Slow-Motion Strength Training.

It's the science-backed method The Perfect Workout has used for over 20 years to help more than 30,000 people change their bodies and redefine the way they exercise.

In this article, we dive deep into the methodology used, why it's the safest, most effective and efficient way to exercise, and all the reasons you’d be crazy not to do it.

For years we’ve been handing our clients a little book called High Intensity Exercise by Dr. Philip Alexander and it might be one of the best tools that explains why we do what we do.

Dr. Alexander didn’t discover High Intensity Exercise but after doing slow-motion strength training for some time he condensed the concepts of the methodology for others to easily understand and implement in their own lives.

We had the chance to sit down with CEO of ARX Mark Alexander, Dr. Alexander’s son to discuss High Intensity Exercise. 

For the full discussion on High-Intensity Exercise, what it is and why everyone (and we mean everyone) should do it, watch the video below:

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We at The Perfect Workout, Mark, and his father Dr. Alexander are all passionate about the method we use and teach to others, and we want to give you the tools you need to really understand exercise and use it to your advantage.

Whether you’ve been a long-time client of ours, or are brand new to The Perfect Workout, this article will provide you with the main concepts of High-Intensity Exercise outlined in our interview with Mark Alexander and the book High-Intensity Exercise by Dr. Philip Alexander.

Dr Philip Alexander high intensity exercise
Dr. Philip Alexander

What is High Intensity Exercise?

The first thing to know about exercise is that it is not any type of movement or activity that increases your heart rate or makes you sweat. Exercise is a stimulus that causes a response from the body, and a certain amount of time and recovery is needed for the body to benefit from the stimulus.

High-intensity exercise in particular, is brief, focused, and intentional.

Over the years, we’ve discovered that short, brief and intense exercise actually has more power and more positive effects on the body than any kind of prolonged exercise does.

This often brings up the questions– when do you actually get stronger? Where do you grow muscle?

The assumed answer– during the workout.

When actually, it happens afterward. The time spent working out was just the time that you needed to trigger that stimulus. Your body also needs to eat, sleep and rest in order to recover. You actually get stronger during that recovery period.

So in short, high-intensity exercise (HIE) is short, brief & intense, requires ample recovery and has more positive effects on the body than prolonged or low-intensity exercises.

What is exercise and slow motion strength training

What is Exercise, and what isn’t:

“Brief, intense, effective stimulus done through resistance training is essentially one way to define exercise and then everything else that you do for fun or for socialization or for sport or for competition, you would call that recreation,” Mark explained.

Exercise Vs Recreation compared

Mark made an interesting analogy between exercise and brushing your teeth. “It's just something you do, maybe it's not super fun. But if you don't do it, eventually, things will rot and decay. It's the same thing with your body, if you're not paying attention to it and doing high-intensity exercise, your muscles will decay, your bones will decay, things start to happen and you start to fall apart quite literally, it's not fun.”

What we’d like to reiterate is that exercise is truly for the purpose of improving…

But that doesn’t mean stop doing the things that you love to do! Keep playing tennis if you love the sport. Head to the golf course if it's your Saturday ritual. The exercises that we're doing together are going to actually enhance the things that you love to do outside of the workouts. It's going to make you stronger, better, more athletic and help you move easier.

What is absolutely necessary for exercise to be effective?

How to make an already effective exercise even more effective:

  • Always have to have these three things: safety, effectiveness, efficiency. 
  • Never want to sacrifice either of those.

 

What you want to do is eliminate momentum, be slow and methodical. The movement of each exercise should be extremely slow- 10 seconds to move the resistance, and 10 seconds to resist it.

You want to avoid locking out your joints- keep them bent so the muscles stay loaded (working at all times). And you’re doing it in a manner to which your muscles will fatigue. That's the stimulus we talked about just a minute ago. Fatiguing the muscles is the ultimate goal of each exercise and really what you're after.

 

Some good rules of thumb:

  • Go slow
  • Avoid momentum
  • Avoid locking out joints
  • Avoid resting in between repetitions
  • Hit muscle fatigue.


Another factor you don't want to overlook is the length of time you exercise. You don’t want to go for too long or too short.

Performing any exercise for too long is likely more cardiometabolic and a whole lot less strength and power than you wanted from the set.

You also don't want to go too short because if you perform the exercise for too little time, it's possible you just never really activate some of those cardiometabolic effects.

The ideal length of time needed for each exercise is 60 seconds to 120 seconds (1-2 minutes), or somewhere in that range.

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The Purpose of Every Exercise: Muscle Success.

Muscle success is our term for the point in each exercise when you can no longer move the resistance. Your muscles are momentarily exhausted and no longer strong enough to push even a fraction of an inch further. This is also commonly known as muscle failure.

Reaching muscle success provides a number of benefits, including stimulating stronger muscles, greater muscle tone, improvements in metabolism, increased cardiovascular health and an objective way to track your progress. 

In short, an exercise needs to be intense enough to achieve muscle success. And muscle success is the ultimate goal of each exercise and the solution to ensuring you’ve gotten the most out of your workout.

An Example of an EFFECTIVE Exercise.

The most effective exercises are going to be compound exercises where you work larger muscle groups. You’re going to get the most bang for your effort. You can absolutely do more isolated movement-type exercises like bicep curls, and tricep extensions (they just get a more finite amount of muscle and fibers involved).

The Leg Press is a great example of an effective exercise (when done safely & effectively of course).

Leg Press Slow Motion Strength Training

What you’re doing on the Leg Press is activating the glutes, the quadriceps and the calves– incorporating the large muscle groups in the lower body to work methodically.

To accomplish an ideal and effective full-body workout, you’d want to go through a series of compound exercises like the leg press, chest press, compound row, lat pulldown or pullover, or overhead press. By doing those antagonist-type movements- a muscle whose action counteracts that of another specified muscle- you’re not neglecting any body parts.

As mentioned before, you can absolutely include isolated exercises that target specific smaller muscles like the biceps and triceps to completely target and fatigue all desired muscles.

Slow Motion Strength Training at home or on machines

This full-body high-intensity workout generally includes anywhere from four to eight exercises, taking approximately one to two minutes each.

20 minutes is usually about all that you really need.

An Example of INEFFECTIVE Exercise:

Use these three principles to guide or ideals of what is HIE and what is not: 

  • Safe
  • Effective
  • Efficient


So anything that's sacrificed in any one of those, would generally fall in line with what we would classify as 
ineffective.

But let’s talk about one of the most common activities people do and challenges this concept of exercise- running.

For the record, there is nothing inherently wrong with running. But it’s not effective exercise. However, many people will run because they believe it is the thing they should be doing to achieve their health and fitness goals.

Mark says, if the reason for running is for stress relief, “Well, why don't you just go on a walk with your dog? That's probably a better stress relief, and it won't be isn't harmful on your joints!”

The most common reason for running-  “Well, I want to run because I want to lose weight.”

Again, that's an ineffective way to lose weight, and Mark explained it beautifully, “All running does is expense calories, expense your energy stores and then it makes you hungry. So, then you want to go and you want to eat. And so, you've just eradicated your run by going to Krispy Kreme and getting a couple donuts, or whatever your body was craving that you really needed at that time. And it's because your energy stores are being used in inefficient manner when you're running. And again, if you're running for sport, and you're running for social and, again, I don't want to say never run but just understand what the benefits are and why you're doing it.”

From an exercise perspective, that approach is not effective for what people think they are getting from it.

Ultimately, an exercise, like low-intensity activities do not stimulate the body to grow, therefore making them not effective.

Avoiding TOO Much High Intensity Exercise- Overtraining.

Can you overtrain?

The short answer is yes.

The long and more detailed answer is it depends on recovery. “What I've found in the high-intensity exercise world is that it's often less from the gym and more from outside stressors.”

Overtraining is when progress and getting results from your workouts stops, slows down, or even regresses because the body is not able to recover from exercise.

Factors that may contribute to the body’s inability to recover include: not sleeping well, eating a poor diet, going through a divorce, a big move, the loss of a loved one, sheltering at home amidst the coronavirus pandemic…

Any of those outside stressors will definitely impact the work that you are doing in your training sessions.

We tend to look at components of your lifestyle like recovery, sleep, diet and stress levels as being a deterrent of progress, more than overtraining.

According to Mark, about 80% of the time outside stressors are what contributes to overtraining. In addition, High-Intensity Exercise by Dr. Philip Alexander outlines a few other resources that affect the body’s ability to recover:

Recovery Ability Graph for Slow Motion Strength Training

“Yes, you can overtrain but I feel like most people in the way that they're thinking about it, it's being overly cautious on how much resistance training they're doing versus can you pay attention more to what life is doing outside of the weight room and can you mitigate stress, can you do things better in terms of what you're eating and managing relationships. Those things to me open up more doors to making overtraining not a thing.” – Mark

Avoiding TOO Little High-Intensity Exercise- Not training Enough.

Considering the mentality many of us have to overcome of “more is better” when it comes to exercise, I wouldn’t be too concerned with this.

However, it is possible to not train enough, or give enough effort.

Workouts must be brief if they are going to be effective. You can either work out hard or you can work out for a long period of time, but you cannot do both. We want just the right amount of exercise stress in a workout and no more. But that means making sure you give enough effort until the point of muscle success.

It's not easy to do, but we see many people giving up or quitting just before hitting muscle success. That’s like leaving all of your money on the table just before hitting the jackpot. You wouldn’t want to do that would you?

If exercise is not intense enough, and not performed to the point of muscle success, then it can be considered too little and possibly not high-intensity at all.

We have found that most people get best results from working out twice a week, or once every 72-96 hours. By taking more time than necessary to recover, you potentially miss out on time spent incorporating another growth-producing training session!

Not All Bodies Are Created Equal. What You Should Pay Attention to Maximize Your Recovery Process so You Get the Most Out of Your Training Sessions:

Self-awareness is key here. Look back on those outside stressors that we mentioned- Are your relationships suffering? Are you stress eating? Are you eating a lot of sugar? Are you battling a medical issue? What are those triggers that you see are happening or not?

Those are the things to start paying attention to to maximize your recovery period in between training sessions.

Sleep is another important factor (Read more about Sleep Deprivation and Exercise)

There’s power in knowing yourself, paying attention to your lifestyle and also not getting obsessed with diet and exercise.

The recovery period (time in between training sessions) allows you to take a holistic approach to your health, and exercise is just one piece of the pie. Everything else plays a really big part in it too. And doing it twice a week kind of prevents you from being obsessed about how much exercise you're doing.

It's definitely a paradigm shift that many of us have had to go through to accept the idea that more is not better. 

“It's Not How Much Exercise Your Body Can Withstand, It's How Little It Actually Requires.” 

Mark called this concept, “minimum effective dose,” and used drug companies as an example to explain it. “It's not like if there's an effective dose of 50 milligrams, it's not that taking 200 milligrams is necessarily better. It's the same with exercise. It needs to be the right dose, and there can be too much.”

Based on our earlier definition of exercise, too much activity, too much recreation, just too much of any movement can impact your body and its performance during your workouts.

You want to strive to give your body that minimum effective dose. “The more is better mentality is one we've been taught in terms of exercise. More is not better. Quality over quantity is really what I always try to push.”

Matt Hedman Founder and CEO of the Perfect Workout

It's Not the Calories Burned DURING Exercise, It's the Calories Burned AS A RESULT OF Exercise. 

Let's say you burn 600 calories while running because you think that’s what you need to do to lose weight. It’s ineffective because it's still relatively little compared to what you're in taking every day and you’re only burning calories in the moment, not after.

Instead of looking at calories lost, look at the amount of strength  and muscle mass gained. High-intensity exercise will help you gain muscle mass, and so that muscle mass is metabolic currency (as Mark calls it).

By simply adding another pound of muscle mass, your “fuel” required to simply maintain bodily functions is higher than before, and your fuel expenditure is higher, meaning you burn more calories.

Muscle mass works for you all the time. It's not just during exercise, it's all the other time that that muscle is now working for you.

In addition, activities like running where you are not building muscle mass, and even dieting with the absence of strength training leads to indiscriminate weight loss: fat, muscle, bone, water…it all goes.

What are Some of the Benefits of HIE?

HIE positively impacts our health in many ways. These are some of the common benefits our clients experience:

Common benefits of slow motion strength training

One of the intangible benefits is the time efficiency. By only needing 20 minutes, twice a week to reap the benefits above and work towards your fitness goals, you gain precious time to focus on things that you want to do!

There’s Something Else You Should Know About Exercise:

There's no magic pill, but HIE is close to it.

The Perfect Workout, Mark Alexander, and many in our community want you to start questioning traditional exercise. Ask yourself, “Well, if I don't have three hours to spend in the gym, what do I do?”

Look at the research, look at the data, and look at all the people whose lives and bodies have been changed by HIE and Slow-motion strength training.

High-intensity exercise method is a pretty straight shot. And yes, it might be a climb. We're not saying it's not, but it's worth the climb.” – Mark

When incorporating HIE into your life be sure to remember these important components:

  • Exercise must be brief, short and intense.
  • Never sacrifice safety, effectiveness or efficiency
  • Exercise should be intense enough to hit muscle success around 1-2 minutes
  • Go slow with no rest in between repetitions, approximately 20 seconds per rep
  • Recovery is an important part of achieving results
  • More is not better
  • 20 minutes, twice a week is all you need

The best way to ensure you are performing HIE correctly and reaping the benefits is to work with a Certified Personal Trainer. Each of our trainers is accredited in Slow-Motion Strength Training, and our certification is extensive, hands-on and specialized in safety and efficiency.

Already training with us? Share this article with someone who needs to know about slow-motion strength training!

How Many Calories Do You Burn During a Workout vs. After?

One of the most common questions we hear is, “How many calories did I burn from my workout?”

To help answer that question, let’s talk money.

The traditional method for making money is exchanging time for money. 

You finish a project or complete a few days of work, and you’re compensated for those hours or work that you completed. You work 40 hours in a week and you’re paid for that week in the following paycheck. It’s a one-time compensation for the work completed. This is the common model of making money, and the traditional lens through which people think about burning calories.

Another way to make money is receiving residual income. A person works to complete a product or service, then receives ongoing payments or royalties after the work is already done. An example of this is writing a book and receiving continued payments for the book as it continues to sell. 

For many, the most valued benefit of exercise is that it “burns” calories, which can help with weight loss or maintaining weight loss (calories are technically “expended,” but “burned” is the more popular phrase). 

Traditionally, we look at exercise through the “time for money” model. We judge exercise by how many calories we burned during the workout, as if a workout was a one-time payment. Viewing exercise in this way is both right and wrong. 

Exercise is exchanging time for calories burned, but workouts also have residual benefits where you continue to burn calories after the workout. This is especially true for exercise at The Perfect Workout.

The Perfect Workout Client Strength Training

Calories Burned During the Workout

Hustling through your session at The Perfect Workout must count for something, right? Yes! 

The effort you put into moving quickly through your exercises makes the training more beneficial in a few ways, including increasing the calories burned during your workout. 

According to data from Harvard Health Publishing, exercise similar to The Perfect Workout burns about 4-8 calories per minute. 

Calories burned per minute are influenced by whether a person truly reaches “muscle success” on each exercise, how quickly a person moves when transitioning between exercises, and by how much the person weighs (heavier people burn more calories when working at the same intensity).

Using the Harvard data, a 20-minute session could expend 80 to 160 calories.

Calories Burned After the Workout

As noted before, The Perfect Workout burns calories not only during the session but with residual calories after the workout as well. 

A study published in the European Journal of Applied Physiology showed that a single workout can increase metabolism up to 72 hours afterwards. The metabolism increase in the study was about 70-90 extra calories burned per day. 

This post-workout benefit doesn’t happen with all types of activity. Most activities, such as walking, riding a bike, and jogging, are limited to the calories burned only during the activity. 

Strength training’s intensity boosts metabolism for a prolonged period due to a few factors: 

  • replenishing stored glucose
  • converting lactic acid into glucose
  • elevated levels of some neurotransmitters and hormones
  • returning core temperature and breathing rate to normal levels

In slow-motion strength training workouts, you burn calories during the session and for days after. Evaluating The Perfect Workout through the traditional lens of only calories burned during the session would underestimate it’s value because you forget about all the calories you burn AFTER the workout. 

Combining the workout and post-workout estimates, a workout could burn anywhere from 200 to 340 calories. When considering that this all comes from a single 15-20-minute session, the calories spent for your work is definitely a return on investment.

New to slow-motion strength training? Try an Intro Workout today!

What Happens When Personal Trainers Go Above & Beyond

Angela Kading Personal Trainer

Angela Kading grew up overweight, except she didn’t realize her weight was affecting her health until her parents took her entire family to Weight Watchers.

After losing 55 pounds at age 18, Angela felt like her life changed for the better. She decided to learn as much as she could about fitness and nutrition and how she could use it to her advantage – now she uses her knowledge to help transform her clients’ lives. 

Angela dove head first into her own nutrition research, creating healthier eating habits and even began adopting new cooking techniques. Making these shifts in her life ultimately helped her lose 55 pounds! After the first 30 pounds, Angela reintroduced strength training into her routine and the pounds continued to fall off. Her successful physical transformation led her to understand that with the right kind of diet and strength training, she had a formula for fat loss.

Angela had dual passions for fitness and food so she followed both! She got a degree in Culinary Arts as well as a Personal Trainer Certification through the National Academy of Sports Medicine.

After working for 3 years as a lead cook at the Jazz Kitchen in Downtown Disney, and simultaneously training clients on her own, Angela decided she wanted to put her two passions and skills together in a more ideal environment for her goals. When she found The Perfect Workout, she knew it was a perfect match. 

personal trainer tustin

She became certified at The Perfect Workout and joined our Mission Viejo studio in 2015. 

Angela’s success with clients and her growth-driven mindset landed her the role of Certification Supervisor where she certifies new Personal Trainers in Orange County, Ca. After a couple of years, an opportunity presented itself for Angela to expand into yet another role, and she was chosen to lead the Tustin studio as Facility Manager.

Above & Beyond Personal Training

“I've worked with clients with brain disease, cancer, obesity, those who are severely underweight, 90-year-olds, and 14-year-olds. Everyone that steps through our doors is a success story because they made a choice to do something to live a longer, healthier life.”

Currently Angela is working with a client who has polio. His doctor is pleasantly surprised he just keeps getting stronger and stronger and stronger. 

One of Angela’s clients lost 90 pounds (some prior to The Perfect Workout). Naturally she began to gain strength and muscle as a result of her 20-minute workouts. 

One day she came to her workout feeling down on herself. Angela reminded her of her weight loss journey (because we all kind of forget from time to time).

Angela encouraged her client to walk around the studio with 90 pounds of dumbbells – back and forth, back and forth, back and forth. 

“I told her ‘This is the weight you were carrying around for years. And that's how hard you worked just to walk across the room.’ And her mind was blown.”

Working with a trainer helps people not only make progress, but also objectively SEE and celebrate the progress they’ve already made. 

Another client’s goal was to be “sexy for her 60th birthday.” 

“I went to Sprouts with her. I went to her house. We had cooking parties. I made her a shopping list. I literally went to Weight Watchers with her!” 

And in six months Angela helped her lose 40 pounds. Angela says, “she's a whole new woman now.”

“We get to see all walks of life. So I love my job. And that's why I’m here.”

Angela Kading Quote

Angela plans to continue her education in Nutrition and Corrective Exercise. As a Personal Trainer she hopes to inspire people with her caring approach and her knowledge of food and fitness, to make a positive change and have a lasting impact on their lives.

Aside from training clients, certifying trainers, and running a studio, Angela is still super active in the kitchen. “If I'm not working, I'm COOKING. I still absolutely love to feed my family and friends healthy, vegan food.”

Angela’s goal is to improve every day. She intends to make her studio a place where clients look forward to coming and want to share it with all of their family and friends. ”My goal is to make my studio thrive to its fullest and to help our trainers and clients meet their full potential.”

Exercise with Neuropathy, Diabetes, & Arthritis: How She’s Stayed Active Through it All

Bryna Featured Image

When lifelong athlete Bryna Rifkind found herself struggling to exercise with neuropathy, type II diabetes, and arthritis after cancer treatment, she tried something new.

She found slow-motion strength training, and for over 6 years has been religious about staying consistent with her workouts.

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In 2001, Bryna Rifkind was diagnosed with cancer. Throughout her treatment she developed neuropathy in her feet. Neuropathy is a “disease or dysfunction of one or more peripheral nerves, typically causing numbness or weakness” (Oxford).

She could not wear shoes, certain items of clothing, and her activity was limited. 

I couldn't even do swimming because the mere action of moving your feet back and forth felt as though somebody was whipping my feet.”

As a self-proclaimed “jock,” she had always exercised and knew she needed to remain active. But her limitations and level of pain made that challenging.

After doing research, Bryna found that strength training was the smartest exercise solution for her. She began to lift weights at her local YMCA, but she experienced pain in her knee and the workout just didn’t “feel right.”

In 2013 Bryna was diagnosed with type II diabetes and she realized she couldn’t do this alone. She needed help.

“I needed to have something formal, something that somebody could help me with.” 

Bryna came across an article about a doctor who used to bicycle and run but traded those methods in for a different way of exercising: slow-motion strength training. The doctor’s personal story and affirmations saying this method was good for cardiovascular health was just enough to get her to try it herself.

Dr. Howard Testimonial

In August 2014, Bryna joined The Perfect Workout’s San Mateo studio.

“I believed in weightlifting, so I joined. After I read everything [about the science] and went through the practice workout, I said, ‘Yep, this works.’ And I've been very religious about it.”

And she wasn’t kidding! Ever since joining, Bryna has trained with her Personal Trainers twice a week, every week, even when she traveled to the East Coast. 

At the time we didn’t have Virtual Training, which allows you to train from anywhere. Luckily we had studios in Bethesda, MD and Alexandria, VA to keep her workouts consistent week-to-week.

“This has been really, really an important part of my life.”

In addition to battling cancer treatments and diabetes, Bryna has faced a number of ailments. In 1992 she injured her hip in a car accident which developed into arthritis. She’s also had injuries in both shoulders. 

But no matter the injury or issue, her Personal Trainers adapted her workouts. 

 

Bryna Testimonial

Bryna’s 20-minute workouts have also:

  • Helped her get stronger
  • Increased her stamina for daily life
  • Become a tool to combat depression


“This is a gift I give myself.”

Bryna believes the quality of the Trainers at all of the studios she’s visited has been exceptional. She’s always felt close to them and appreciates that they make accommodations for how she’s feeling. 

“I really do feel cared for. And, that is exceptional. I expect to be doing this for a long time.

Create Healthy Habits & Improve Your Life with Timothy Spellman

Timothy Spellman Personal Trainer

After losing 100 pounds and keeping it off for over 15 years, Timothy Spellman became a Certified Personal Trainer and has helped hundreds of clients create healthy habits and improve their lives.

Now, he’s doing it virtually.

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As a young adult, Timothy moved from Boston to Phoenix and his personal training career flourished while acquiring certifications as a NASM Weight Loss, Corrective Exercise, and Behavioral Change Specialist. 

Timothy ultimately moved to San Diego and was introduced to slow-motion strength training. Week after week, he noticed increased levels of energy and strength, and he even became leaner. He decided to expand his knowledge of exercise and got certified with The Perfect Workout. 

Today he is one of our highly successful Virtual Personal Trainers. Timothy believes he gives clients the tools to achieve and sustain their goals by helping them implement slow-motion training and altering their habits. 

 “I love working with clients, motivating them, and helping them achieve their goals.”

The Importance of a Healthy Routine

When the first shutdown happened and many of us became a little bit more sedentary than usual, Timothy reinforced to his clients how important it is to stick to a healthy routine.

He knows firsthand how easy it can be to backslide into old patterns and unhealthy habits like not exercising, or spending too much time on the couch watching Netflix. And when this happens, the body craves exercise, physically and psychologically.

Tim Spellman quote

“There's a tremendous mental and psychological benefit to exercising, just in terms of the hormones that are released to make you feel better, feel more accomplished. [Routines] can be as simple as making your bed first thing in the morning. It sets the tone for the rest of the day in terms of sticking through with habits. And I approach exercise in that same way. I feel like it's something to feel accomplished and kind of proud that you're doing good for your body.”

Having a consistent, yet simple routine like exercising 20 minutes, twice a week makes sticking to it all the more easier.

Want some simple and easy ways to feel healthier now? Check out these 10 Healthy Habits to Start.. And they only take 20 minutes.

If It Hadn’t Been For Strength Training...

A couple years ago, one of Timothy’s Del Mar clients experienced an unfortunate fall in a grocery store parking lot and broke her shoulder. 

When the surgeon was performing surgery, he said she had two and a half times more muscle around her rotator cuff and her deltoids than he had ever seen in anybody her age before. 

“She was so proud of that.” 

Because of her age and the severity of the fall, had she not been strength training, it's likely that her rotator cuff would have been completely shattered and beyond the point of repair.

More Energy for Daily Life

Another one of Timothy’s Del Mar clients started with the intention of wanting to improve his golf game.

Every time he would come into the studio, he would talk to Timothy about how he now had more endurance when walking the golf course. 

Timothy’s client and a bunch of buddies would go on trips throughout the country to play different golf courses. During one of his last trips, all the guys needed to take naps after they were done playing to get some recovery time. But he was completely spry, ready to go throughout the rest of the day, with an abundance of energy. 

“It’s little things like that, that you start to notice over time. These benefits that are not necessarily quantifiable in terms of data, nothing that you can track on a chart, but in the way that you are functioning day-to-day.”

Healthy Habits Can Be Virtual

Having spent many hours training clients inside of a studio as well as virtually, Timothy knows slow-motion strength training like the back of his hand. 

And it doesn’t matter where you exercise. Consistency is what is going to help you maintain this healthy habit. 

For anyone who might be skeptical about Virtual Training, Timothy has a message for you!

“Virtual workouts are just as challenging if not more than the in studio workouts. I challenge anybody to give it a try just to see for yourself how good of a workout you can still get with minimal equipment. I've got some clients that have nothing other than access to the floor, a flat wall and a bath towel. And we can still get them a killer workout.”

Tim Spellman Quote 2

At The Perfect Workout we have a wonderful team of Trainers ready and capable of serving clients of all fitness levels.

With Virtual Training, our Trainers like Timothy are also great at being able to adapt to what you have available to you at home and making sure that your virtual workout is going to be just as safe. 

“We may not be right there, but we are keeping that the same watchful eye on you as we would be as we're in the studio. And we’re that much more focused on your form to make sure that we're keeping you as safe as possible since you are in a little bit more of an unstable environment.”

Share with a friend or book an Introductory Workout for yourself today!

Strength Training Helped This Dancer Stay in Control of Her Health

Laura Deutch Featured Image

Laura Deutsch has been a professional dancer since she was 15 years old. For decades it felt like it was all she needed to do to stay in shape. But after three children, working full time, and teaching dance, it didn’t do much for her body anymore. 

Then she was diagnosed with Type II diabetes. And she decided she needed to find a better way to lose weight, get stronger, and feel healthier.

Now, she’s 34 pounds down and has found her lifelong solution to stay in shape, live a healthier lifestyle, and be able to keep up with her passion for dance.

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In July, 2019 Laura joined the Wilmette studio at The Perfect Workout. Now, slow-motion strength training is the only thing besides dance she’s been able to stick with. 

She enjoys the brief, intense workouts and loves that she can fit them into her work schedule. The intensity of the workout and the muscle success she achieves strengthens her entire body so that she can continue to pursue her passion of teaching dance and not injure herself.

Easy on Her Joints

As a dancer, one thing that Laura loves about her workouts is she gets the mind-to-muscle connection.

“When you're doing it, you have to focus on what you're actually doing. So I feel like it's meditative, because it's not just throwing your body around and burning calories. It's a very specific, targeted exercise, and that's good for my mind and body.”

The biggest thing she values about the slow-motion training is there is virtually no impact on her joints.

Leg Press Slow Motion Strength Training

Being a dancer and dance teacher, injury prevention is very important to Laura. After all, if she gets hurt – neither of those things are possible for her. So for someone her age who cares about efficiency and safety, this workout is perfect for her. 

“I like that there’s no jumping, there's no landing, there's no fall that could go wrong. You can't really make a mistake at The Perfect Workout. And for me at this age, I can't afford mistakes.”

Before and After

The Results

After getting diagnosed with diabetes, Laura wanted to improve her overall health at The Perfect Workout and because of that, she’s since lost 34 pounds.

“I was diagnosed with Type II diabetes. And I think this is a really good workout for that particular problem, because there is a cardio aspect but it's not hyper fatiguing to the point where my blood sugar gets off.”

Although she lost the weight as a necessity for controlling her diabetes, that wasn’t the only motivation that helped her continually progress toward her goals.

Having the accountability of an appointment with another person and being weighed and measured help her stay on track. 

Besides dropping over 30 pounds, Laura has also gotten stronger, more slim, and has more energy and stamina throughout her day.

a quote from laura

The Trainers Are Good at What They Do

“I would recommend this to people 100% because you do have a trainer and you're told exactly what to do. It does not take a learning curve. It just takes a good trainer. And they're very good at what they do.”

Laura trains with two different trainers on average and loves the variety she gets from each of them. In fact, she doesn’t think she would work with just one person because she likes that she gets something different in her sessions: different exercises, different approaches to intensity, and of course different coaching personalities. 

You might think- well doesn’t that compromise continuity in her training? Nope.

Each trainer at The Perfect Workout goes through the same certification and uses the same science-backed methodology. Each keeps it safe, effective, and efficient, but brings a unique style and coaching to their clients.

Another way we are able to stay consistent workout to workout and trainer to trainer is each client’s information including workout progress, adaptations, and goals are updated each workout and stored privately in their secure profile.

Laura's Second Quote

“I think it's the kind of workout that makes sense in a busy working woman's life. With three kids, I have a lot going on. I can leave work when I have an hour lunch, and I can get there, put the shoes on, do the 20 minutes, get back to work, eat a snack, and teach my class and it's doable. 

I'm gonna stick with it.”

Need a workout that fits in your schedule? Try a workout today.

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