What takes only 20 minutes, burns off stress, increases your energy level, reduces inflammation, makes your sleep deeper, burns fat, gives you a healthy glow, AND... makes you look better naked? :-)
I've been doing the Power of 10 for over ten years now, and I love it sooo much, that I thought I would push it on you... I mean share it...
I work out once or twice a week, for 20 minutes. For real!
How The Power of 10 Was Discovered
The Power of 10 is based on an earlier method called Superslow.
Superslow was discovered while working with older women with osteoporosis. They slowed down the workout to reduce the impact on bones, and to their surprise, the ladies got great results - even though their workouts were shortened.
Then along came Adam Zickerman, who was experimenting with different systems of exercise. He found Superslow to be so amazingly efficient and effective, that he wrote a book about it titled, "The Power of 10", including a section on nutrition and rest.
"The Power of 10" refers to the main idea here, which is: ten second extensions (very slow), and ten second contractions. It is very slow.
How It's Done, In 5 (Slow) Steps
1. Do 5-6 exercises, one set of each.
2. Use machines mostly, because you're less likely to hurt yourself on a machine.
3. Choose an amount of weight so that you max out between 90 sec and 2 mins.
4. Ten seconds for an contraction, ten seconds for an extension.
5. Keep moving, don't pause at the bottom or the top of the repetition.
"Maxing out" means that you can't do anymore.
If that sounds fancy, I assure you it's not. Basically you exercise very slow, and you don't pause at the bottom or the top. And when you can't do anymore, you're done. Move to the next exercise.
I sometimes call this, 'Western Yoga', because it's working out, done slowly and mindfully.
Watch as they put identical twins through the paces
3 Keys to Exercising the Power of 10 Way
Posture - keep good posture throughout the exercise.
Breathing - breathe deeply and continuously throughout.
The Movement itself - a 20 second repetition. That's very slow.
The big difference with Power of 10, is that you're not just focused on moving as much weight as possible. In fact, you're posture and breathing comes first. You want to maintain good posture throughout the exercise, and deep, full breathing. If you find yourself compromising your posture, then lighten up the weight. Same with breathing - don't hold your breath, that's how injuries happen. You are still allowed to grunt however :-).
Good for Ladies, Too!
Ladies, if you are concerned about getting huge muscles, don't. Women don’t get huge muscles because they have less testosterone than men. In fact, I am told that models keeps their shape by working out - plus a low carb diet. So, ladies, you don't have to worry that you will turn into Ms. Hulk.
Workout Twice a Week to Start
At first, you want to workout twice a week, because after the first work-out, you will be sore. And the best cure for that is another work-out.
So workout twice a week for the first 2 or three weeks…then go to once a week if you want.
Then on your off days, do yoga or run! Yoga is especially recommended, because working out makes your muscles tight. So do some yoga on your days off, to stretch things out.
You can also do this system with free weights, or with your body-weight if you want. In the book he goes over proper form for various exercises, and a bodyweight workout, plus there's an excellent section on nutrition.
And you definitely will want to eat well. If you're working out regularly but not eating well, you can find yourself feeling pretty crappy pretty fast. Don't do that. Eat well and prioritize sleep, and you're rollin'.
A last point is to use machines, at least at first, since the movement is more controlled, and you're less likely to injure yourself.
This is "Weight-bearing meditation"! It turns the gym into a more meditative time, a more mind-body-integrative practice then the usual work-out. And you get great rewards for a very short time invested: You’ll have more energy, sleep deeper, boost your metabolism, healthy glow, gain muscle/definition, and... look better naked.
ps. if you don't meditate yet, I highly recommend that too. Meditation plus nutrition plus working out are 'the golden triad'. Do all three and find out amazing you can feel.
pps. if you use this and find it really helps you, then I want to see before and after pictures.
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Hi, I'm Donovan Giraud. I'm a health coach, meditator and visionary. I'm on a mission to help people heal themselves and evolve our world.