Lose Body Fat: Strategy No. 2 – Focus on Negatives

I’m not talking about the negative thought but, rather, the process of lowering a weight during resistance training.  Every time that you perform a weight-lifting repetition you are using three types of strength.

1. Positive strength: lifting the weight.
2. Static strength: holding weight in a contracted position.
3. Negative strength: lowering the weight.

Many folks completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control.  However, the negative portion of each repetition is just as important as the positive, perhaps even more so.

Focus on the negative segment of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each rep count.  If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Lose Body Fat! Strategy Number One: Do a Drop Set

Want to enhance your resistance workout? Use a ”drop set.” This method of resistance training can be used to overcome exercise plateaus. It is useful for increasing muscle strength, endurance and boosting the cardiovascular benefit of your workout – resulting in more fat burn.

Here’s how to do a drop set: When you perform an exercise to fatigue, don’t stop there. Drop the weight by 80% and do another set. You could take it a step further by dropping the weight twice, making it a double drop. You can even drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the final set of the exercise.

Stay tuned for more hints to come!

How Can I Burn More Fat?
Mix It Up!

There is nothing more aggravating than seeing your results fizzle out.   This can happen if you spend months doing the same exercise routine.  Your body will respond at the beginning with a loss of pounds and some gained muscle tone, only to have those results come to a screeching halt.   How can you stop this from happening?

Muscles adapt quickly to repetitive routines.  If the definition of ‘insanity’ is doing the same thing over and over while expecting different results, this must hold true for exercise.  When results stop, it’s time to do change it up.

• The problem: Your muscles have adapted to your routine.
• The Solution: It’s time to apply the concept of muscle confusion.

Muscle confusion is a technique used to keep your body guessing by changing your routine.   In upcoming blogs, I will deliver some strategies to bring your workouts to the next level so you can break that “no results” cycle.  Stay tuned!

Just Jump 4 Life – Taking Your Workout to New Heights!

Rebounding (jumping on a mini-trampoline) is a unique exercise enabling you to achieve a weightless state at the top of each jump then land with twice the force of gravity on each bounce. This twice-gravity bounce affects every muscle and cell of the body. Researchers at the University of Kentucky, in conjunction with NASA, concluded that “the magnitude of the biomechanical stimuli is greater with jumping on a trampoline than with running.” After a great deal of research, we are using a wonderful trampoline made by “JumpSport.” No other brand can compare to JumpSport’s patent pending Stage Bounce™ technology. It provides one of the safest, forgiving impacts available on a Jogging/Rebounding trampoline.

Rebounding offers an exercise that can be adjusted to your fitness level, is easy on your joints and back, and provides a safe, gentle low-impact workout. Studies show that jogging or rebounding on a trampoline will burn more calories than traditional jogging. Exercising on a trampoline may also strengthen your heart, improve your circulation, stimulate the flow in your lymphatic system, revitalize vision, help slow the effects of aging, reduce stress and more. Keep an eye on the My Health Studio September schedule for class listings.

My Health Studio is located at 31139 Via Colinas, Suite 303 in Westlake Village. We’re dedicated to offering the finest in fitness classes and personal training!