Slow Down

[Patty_Ann]

Slow Down To Speed Up Progress
By Joyce Vedral
eDiets.com Guest Columnist


By now there's really no time to waste in getting your body into "viewing" shape for the warmer weather. It's already upon us, and I'll bet you're tempted to do your workout at 100 miles an hour! Well ironically, you can get in shape faster by slowing it down. How?

We now know that by working out very slowly, you can triple your progress. Why? By going at a grueling slow speed, you force your muscle fibers to exert maximum effort. They strengthen, thicken and tighten. Flabby fat goes while lean muscle is created. You do your repetitions by counting slowly 1, 2, 3, 4 on the up movement, and slowly, 1, 2, 3, 4 on the down movement. Very key: moving slowly on the down movement is what most people forget and it's key to tightening the muscle fibers. It's called "negatives," and it really makes your body tone up fast.

Another part of the secret is, so that you can cope with the grueling slowness of the repetitions, you do a "duet" of repetitions in the same set: one repetition for one exercise, and then one repetition for another exercise until you've completed that set. This alternating rep system gives the working muscle fibers a break from the same movement, yet you can keep working! I'll show you exactly how in a minute... when I give you your thigh and back bra-roll routine!

But why do a slow workout if you're in love with faster movements? You must vary your workout to keep your body surprised and off guard. My daughter Marthe and I learned to love this 14 minute routine because adding it has made our bodies as hard as a rock. No flabby parts whatsoever. See how happy we are in the photo as we show off our thinner thighs and missing bra roll!

Here is an example of how to work your thighs and bra-roll area at the same time.

The Standing Bent Lateral and The Hack Squat
Remember, you are doing one repetition for the standing bent lateral, and then without resting, one repetition for the hack squat until you have completed 10 repetitions for each. The good news: Since the workout is so slow and grueling, you only have to do one set!

Position: Holding a dumbbell in each hand, palms facing each other, bend over to almost a 45-degree angle. The dumbbells should be touching each other in the center of your body.

Movement: Counting slowly 1, 2, 3, 4 and flexing your back and bra-roll area as hard as possible, extend the dumbbells out until you cannot go any further. Again to the slow count of 1, 2, 3, 4 return to start. Without resting, stand up straight, and hold the dumbbells behind your thighs. Slowly lower your body to a comfortable position, to the count of 1, 2, 3, 4. Flexing your front and back thighs as you go, return to a standing position to the count of 1, 2, 3, 4. Without resting, return to your original stance for the standing bent lateral and repeat this sequence until you have completed 10 repetitions for each body part.

This simple exercise of only 20 total repetitions (when you count both thighs and back-bra-roll areas) is worth triple the time because of the intensity and will get you well on your way to tightening your front and back thighs, and your bra-roll back areas.

For more information on toning your whole body in 14 minutes a day the SLOW WAY, go to www.joycevedral.com and get a copy of Joyce's new Slow Duet DVD, or, for an even faster shape up with more slow workout variety, get a copy of her Pkg deal: Slow it Down to Speed it up.