The Slow Burn Fitness Revolution: The Slow Motion Exercise That Will Change Your Body in 30 Minutes a Week

So, as people have noted, slow lifting has been around for a while, but this book, along with Power of 10, is really trying to bring it more into the mainstream.The book is split into two parts: The "Why" and the "How". The first part, the "Why" section, explains why the Slow Burn workout is good for you. The benefits they describe aren't exclusive to slow lifting; they can apply to any sort of strength training. And whiel some of the benefits they describe are pretty well known to people who weight-lift, it's good to remind all those people packed into the 5:00 Spinning class that strength training isn't just for massive guys in spandex with no body hair.The book also made some pretty surprising (or outrageous) claims -- for example, that an aerobic exercise like running barely improves your heart at all; it just makes your leg muscles more efficient for future runs. Or that lots of stretching does you more harm in the long-run than good. (Come to think of it, I do know lots of dancers with dislocated joints.) And I would tend to believe them, except for the fact that the tone of this whole section totally turned me off. Frankly, it sounded less and less like an exercise book and more like an infomercial. Hey, guys, if your facts are persuasive enough (and they seem to be), I should be able to figure out on my own that the Slow Burn program is good without you screaming at me to "Join the Slow Burn Revolution!" every third paragraph. Enough with the hard sell!Anyway, the second half of the book, the "How" section, describes several Slow Burn exercises to perform. And they include two sets of exercises: one you can do at home without much equipment, and one you can do at the gym with machines. I focused mostly on the second section, and found the descriptions to be pretty helpful. They include photos of each exercise at the "start" and "end" stage, along with a list of pointers to remember.I do have some complaints with this section, though. They give you several odd rules to follow -- for example, to do exercises in exactly the order they describe, to spend the first three seconds lifting the first inch and the remaining seven seconds lifting the rest of the way, or to only spend a minute resting between exercises -- without really telling you why any of that is important. That kind of information would have really been helpful. Especially, say, if I needed to improvise or change my routine in any way.But anyway, all of this is well and good, but it doesn't really matter unless the program works, and so far, it's been working really well. I've been doing a slow lift routine, once a week, for about a month now, and there's a noticeable improvement in my physique. I've definitely gained muscle in my chest and back, and my abs are regaining some definition, too. I also feel great the day after. I'm sore in a "I worked out pretty hard" way, not a "Jeez, I think I tore a tendon" way. Could I have gotten the same results if I had worked out with an old "25 minutes of cardio, 45 minutes of lifting three-to-five times a week" routine? Probably. But, unlike the 3-5 times a week routine, this one I can actually do and still have a life outside the gym."Okay," you're thinking, "There's gotta be a catch." Right? Well there is, kind of. The catch is this: This workout saves you _time_, not _effort_. Sure, it's only a 30 minute workout per week, but it's not the same 30 minutes you spend on the stairmaster. This is the most intense 30 minute workout you'll ever have, and it requires some willpower and discipline to see it through. The whole point of the technique is to bring your muscles to failure as soon as possible, and you can't do that if you quit because it's starting to get hard or you don't feel like working. So ask yourself this: Are you not going to the gym because you have other things you'd rather do with your time, or are you just lazy? 'Cuz if it's the latter, there's no exercise book out there that'll help you.Oh, and I'm not quite sure why so many reviews around here are focused on the diet. The section on diet is this tiny little 5-page appendix at the end, and it's a pretty moderate, "Try eating more protien and fewer carbs" approach than anything crazy. Personally, I haven't really changeed my diet at all.

I started out not being able to do a single pushup. In two months I've gained enough strength to do 5 pushups so I am very happy. Since I'm older, I use lighter weights 4 to 6 pounds. I try not to overdo it or I end up hurting myself. I work out twice a week instead of once a week and don't have a problem.

I enjoy trying new things and trying to keep an open mind. I've found that conventional wisdom is not always wise, and many times I've found unconventional or novel solutions that work better than conventional ones. So after hearing about Slow Burn from a doctor, I thought I'd give it a shot.I read the book, and I was disappointed. It struck me as a combination of marketing brochure and unsupported claims. There are many comments in the book that say (I'm paraphrasing) "You can fully stimulate fast twitch (IIa and IIb both) as well as your slow twitch (I) fibers by slow exercise. Later we will show you the studies that prove this". But later I didn't see any references to studies I could look up. For some of the few references, it seems that the authors (two doctors and a fitness trainer) looked at the summaries of studies and based their knowledge on that, rather than actually reading the studies and finding out that the summaries, at best, are vague and not truly representative.But, since I'm not a competitive power-lifter, bodybuilder, or athlete, I volunteered myself in the name of science. I would call myself a borderline novice/intermediate lifter. I've certainly passed the "new to exercise so making rapid strength gains" phase (my own term - trademark pending), so that wouldn't be a factor. I track historical data for workouts (so I can see my progression, track if things are lagging, avoid over training, etc). I did the same for Slow Burn. I measured my body parts (hey now, I'm talking about arm size, leg size, chest, etc), updated my 1RM (how heavy can you lift something just once) for multiple movements, and decided to try Slow Burn for 3 months.So I did it. I read somewhere that it is only half an hour every five days (in the book they say you can do it once a week, but full body workout every five days is optimal), but it has to be the most intense half hour possible. So I figured out my weight for exercises, and did it . For 3 months.Now, I did make some modest strength gains. I was able to make slow progress in the amounts I could push. But the progress was a bit less than when I had been using more traditional methods. Also, muscle hypertrophy was non-existent. My body parts are the same size that they were three months ago.Additionally, I noticed that my cholesterol and bp took a slight turn for the worse. When doing conventional exercises, I see a better influence on HDL and LDL levels, than I do with Slow Burn. Additionally, my blood pressure went up a little bit over these three months, though was still in the very good range.I'm not convinced. I think that if you don't have more than a half an hour to spend working out a week, this is much better than doing nothing. But if you want to increase health and strength, and can afford a couple of hours a week, there are better methods.Now, one last thing. I don't disagree with that which seems to have upset many reviewers. I am not a fan of chronic cardio, and think that constantly elevated heart rates are dangerous, as are consistently high cortisol levels (from things like running). I think that HIIT training, periodic sprints and/or intense weight lifting does your heart a lot more good than chronic cardio. But as I'm not a scientist, and take this from the mouths of others, don't hold me to it. I'm not convinced that is right either ;)

He comprado este libro porque lo he conocido a través de la página del Dr. Michael Eades, coautor del libro. Explica en su libro Protein Power que cree que la mayoría de la gente podría evitarse pasar tantas horas en el gimnasio si supieran entrenar correctamente. Este libro está dirigido a ganar masa muscular, aprovechando el efecto entrenamiento del ejercicio cuando se hace muy lentamente. Promete resultado con tan solo 30 minutos a la semana (por eso compré el libro, no me veo capaz de hacer nada más). La verdad es que si haces los ejercicios tal y como explica, funciona! He notado más fuerza, menos cansancio al subir escaleras y muchas agujetas al día siguiente! Y tan solo 30 minutos en casa, con unas pesas y una silla. Si la gente lo supiera, los gimnasios estarían vacíos.

The book gives very convincing arguments for doing gym routine in a different, much slower way and seems to contradict a lot of what I believed was right. This is appealing because it requires much less time and surprisingly does not involve cardiovascular exercise, leaving you more time to do other things. The book is good for those who want to build muscle mass, lose weight and generally be healthier. It seems particularly appropriate for people over 40 and explains what happens to muscle mass then (not good news) and how to keep it up. It involves no impact, so it's also good for those with knee and back problems etcI started the routine at the gym. Realistically, you need to count on two 30-min sessions a week to get through the routine. To get it done in 15 minutes you would have to have all the equipment in a row and jump from one to the other. It's too early to tell, but I feel after a session that my muscles have worked much harder and that with half the time in the gym.

This regime suits my partner (60, dance teacher now with Osteoporosis) and myself (66 retired). It's hard to do the simple home exercises slowly, but as there are only 3-repetitions of each up to the point of muscle exhaustion I have felt immediate improvement in posture, and the slow action makes it safe for my partner. We have lined and floored out the garage as a gym and have stuck to the exercises 30-minutes each every 5-days.

I was hoping for an uncomplicated get to the point book but I found it too long and a bit tiring to read. Once you get to the exercises (finally on page 87) I find there are not many and it seems you need too many things to do them. When really most of them are the ones everyone has done all there lives. I was expecting something else.

I have used the slow burn revolution exercise for the past 4 weeks.I am 75 and feel fitter and stronger