I do a work-out system that I love, that is simple, and that has me in and out of the gym in 30 mins. I love it so much, that I thought I would share how I do it.
So if you don't work-out yet, in this blog I am going to teach you the system that I do.
This is a system of weight-training that was recommended to me by my meditation teacher. It is called The Power of 10 and it's based on an earlier method called Superslow. I sometimes jokingly call this, 'Western Yoga', because it is a system of weight-training that is done very slowly and mindfully, with attention to posture, breathing and movement, just like in yoga.
This method is intense, effective, and the best part is I'm done in 30 minutes. So it's great for people who are doing this for health reasons and don't want to live at the gym.
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 better results in less time.
Then along came Adam Zickerman, who was experimenting with different systems of exercise. He found Superslow to be amazingly efficient and effective, so 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 of the method which is: ten second extensions (very slow), and ten second contractions. In this blog I am going to focus on the Exercise part only.
Here is how it is done, in a nutshell:
1. You do 5-6 exercises of about 90 seconds each. Which totals about 20 mins.
2. You use machines mostly, because you're less likely to hurt yourself on a machine.
3. You choose an amount of weight that have you maxing out between 90 sec and 2 mins. Maxing out as in you can't do anymore.
4. You do each 'rep' ten seconds for 1 contraction, ten seconds for 1 extension.
5. You don't pause at the bottom or the top of the repetition.
6. Once you begin a rep, you don't relax the weight until are done the full set (in other words, you don't rest the weight between reps).
If that sounds fancy, I assure you it's not. Use machines and go very slow (10 sec contractions and extensions without resting the weight until you can't do anymore), and you've pretty much go it.
So I do that workout 1-2 times a week. Once a week is the minimum I maintain. If i do twice a week I get a definite boosts of energy and better sleep, eating more, etc. I find I need to make time to cook and eat more, which definitely increases when you are weight-training.
On my 'off-days' I do yoga or run! And personally, I do yoga in my home, because: 1) no distractions, 2) I keep it short, about 20 mins, and 3) no travelling anywhere.
Watch as they put identical twins through the paces
So we work-out once or twice a week using this system, and that’s enough to gain muscle and definition. I'm told that women don’t get huge because they have less testosterone (so, ladies, you don't have to worry. In fact I'm told that workout out plus a low carb diet is how models keep their shape).
But at first, you’ll 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 it’s wise to workout twice a week for the first 2 or three weeks…then go to once a week if you want. But honestly, I recommend keeping it to twice a week.
You can also do this system with free weights, or with just body-weight if you want, and work-out from home. Proper form for various exercises, is included in the book, "The Power of 10", plus an excellent section on nutrition.
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'.
3 Key Points to Exercising the Power of 10 Way:
Posture - we keep good posture throughout the exercise.
Breathing - we breathe deeply and continuously throughout. Holding your breath is how you hurt yourself. Don't.
The Movement itself - a 20 second repetition. At first, you'll need a watch or a friend to help you get the timing down, since it's very slow, and your tendency will be to throw the weight around like every monkey in the gym :-).
The above 3 elements is why I sometimes joking call this, "Western Yoga" (so far, no one has laughed, but I still think its quite funny).
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.
So this is the "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 :-).
Btw, Adam Zickerman's book, "The Power of 10", is really funny. If you like to read, I'd buy it for that reason alone.
ps. if you don't meditate yet, I highly recommend it. Meditation plus nutrition plus working out are the way of the future...
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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.