Is Your Workout Working Out?

You suffer through your 3-5 weekly workouts, checking all the boxes.

Cardio? Check.

Weights? Check.

Goat yoga? Check.  Yes, it’s an actual thing.

Kale juice? Check.

Strong, healthy body? A body that you are totally in love with? Um . . .

While our first instinct may be to workout even more often (and eat less) to get that strong, healthy body we’ve always wanted, maybe it’s time to try working out intelligently.

The honest truth is not all exercise was created equal, and with all the options laid out at our feet (ones that have celebrity endorsements for days), how do we choose the right one?

This super cool body hack will give you a stronger, leaner body in 20 minutes a week.

You probably already guessed it: Slow Training.

Here’s How Slow Training Works

It’s real exercise.

Isn’t the point of exercise to burn calories?

No.

The point of exercise is to exhaust the body’s muscles to muscle failure. Completely exhausting your muscles sends an ultimatum to your body to adapt and grow– for survival. This is why and how the body changes.

Anything less is pretty much a waste of time.

During a slow training workout, your complete focus must be on working the correct target muscles, with proper form and alignment, to the precise intensity to get those results.

You don’t use momentum. You don’t set the weight down. You don’t completely straighten your joints. You don’t let your muscles rest. The. Entire. Time.

Say goodbye to zoning out at TV screens, listening to your fave playlist, or fantasizing about dinner at Sage Bistro later tonight. 100% of your zen-like focus will be on working those muscles and feeling the burn.

But what about burning calories?

Please. Muscle is metabolism. Build more muscle and you’ll burn more calories in your sleep.

But, what about cardio?

The more intensely you work your muscles, the more oxygen the muscles demand to create muscle energy, ATP, and the harder your heart and lungs have to work to deliver the needed oxygen to the muscles.

Trust us, after your 20 minute slow training workout, it’ll feel like you just ran 3 miles.

Now if we could just incorporate some goats . . .

Extra-Special Super-Healthy Exercise Bonus

But wait, there’s more!

Because you’re lifting weights slowly, this workout is 100% free of impact. Say goodbye to all the aches and pains on your joints and connective tissues that most of us consider the normal trade-off to exercising.

A workout that strengthens your body and increases your metabolism all while protecting you from injury? Yes, please!

And because it’s super safe, effective, and you only have to go for 20 minutes once a week, Slow Training is something you can do forever…

20 minutes once a week, not just shorter, smarter.

See you at The Strength Shoppe 😉

Why Excessive Cardio Causes Wrinkles

Only good things can come from exercise*

Year after year, especially as summer approaches, we’re sold all the fat-burning benefits of cardio — and how the more we do it, the better we’ll look, right?

*Except not: excessive cardio is not only hard on your joints, it’s also hard on your face.

Yep, you read that right — your face.

Now it may sound totally counter-intuitive, especially when we’re constantly being preached the gospel of cardio benefits, but as it turns out cardio can actually make you look older.

HOW CAN THIS BE?!

Beachbody, Jane Fonda, and Richard Simmons have been telling us for SO long that we have to “sweat it out” — most likely to the oldies.

But what if everything we thought about cardio keeping us looking “forever young” isn’t exactly true? And instead of sweating to oldies, it’s making us just plain…old?

Here are 3 ways excess cardio causes those nasty little lines…

Runner’s Face

Is a real thing.

You may or may not have heard about this unfortunate side-effect, but recently there’s been a lot of articles popping up about what’s known as “runner’s face.”

Sounds serious, doesn’t it?

Well when it comes to keeping that youthful glow, it kinda is.

Essentially, if you’re a routine runner who’s trying to get in those intense routes, the skin on your face can actually decrease in elasticity — resulting in a weathered look.

No thanks.

Defying Gravity

Hop, skip, jump.

Pounding pavement.

It may sound silly, but recently the exercise world has been talking about the negative impact of cardio.

As in: too much impact does not make for graceful aging.

Just think about it: all that jumping around creates a lot of harsh impact, that is showing up not just in your joints, but on your face.

The Hunger Game

I don’t know about you, but after a 45 minute session of intense cardio, the first thing most of us want to do is eat.

Talk about serious hanger.

After sweating our butts off for an hour, the last thing anyone would want to do is eat a small portion of protein and low carbs — who could blame us?!

Because we feel like we’ve earned it.

Problem is: if we give into these sweat induced cravings too often, our skin as well as our waistlines are going to pay the price.

So, how can we stay in shape, while still looking killer into our golden years?

Slow Training.

If you’ve been here a while, you probably already know this, but for the new ex-cardio converts: Slow Training is where it’s at for maximum muscle building, while still challenging your cardiovascular system.

How?

Muscle exhaustion.

In Slow Training, you’re doing just that: moving slowly  — and not just kinda slow, as slow as you can go.

By moving slowly until muscle exhaustion, not only are you building muscle and getting your cardiovascular system a run for its money, you’re also reducing impact.

Less impact = less wrinkles.

In my book, that’s a very good thing.

Ready to throw in the towel on cardio?

Come see us at our new Echo Park Location and get 50% off your first workout!

 

Gaining Weight? Why Working out Too Much is Killing your Metabolism

The more we work out, the more weight we’ll lose, right?

No.

While we live in the land where more is more, when it comes to keeping in shape and losing weight– less may actually be more.

Sounds too good to be true, right?

While this may sound like the stuff dreams are made of, the evidence is stacking up that “less is more” is the real deal.

I repeat: working out less may actually lead to greater weight loss.

It’s like God has spoken.

If you’re still not sold, let’s talk about why more isn’t more when it comes to weight loss.

Time isn’t on your side…

If you’ve read some of the earlier blog posts, you may already be in camp #slowtraining, but if this is a new concept to you, be prepared for a shock:

Too much cardio can actually make you gain weight.

Yep, you read that right and here’s how: long periods of sustained cardio can actually create more of the stress hormone that CAUSES your body to gain weight. And if that’s not awesome enough, too much cardio actually depletes your muscle mass, which lowers your metabolism. Yay. Double Yay.

So all those hours you spent sweating calories into oblivion? Time to kiss ‘em goodbye.

Too much of a good thing

When we think of getting rid of X number of pounds and really decide to “get serious” about losing weight, there’s a tendency to go all out, all the time.

We think it’s all or nothing, right?

By doing this, not only are we potentially creating more stress by working out too much, but we’re also in danger of creating a vicious cycle where your metabolism can actually shut down.

Yikes.

It sounds pretty scary and quite frankly the results are WAY less than desirable.

How? When we’re trying to lose those extra lbs, we tend to exercise too much and eat too little.

To keep up, our body starts to metabolise fat tissue — however when it can’t get the fat tissue, it’ll go for muscle (the thing we’re trying to build), which puts our bodies into “starvation mode” meaning your metabolism shuts down to protect itself.

AKA it holds onto EVERYTHING.

Bad Bonus: Working out too much actually puts us at a higher risk for injury. The benefits of exercise are gained during recovery, not during the workout.

Workout too often and not only don’t we see the benefits of exercise, we continue to fatigue and weaken the body. Hello, injury and illness. 

What to do instead?

You probably guessed it, but we’re fans of strength training here, specifically: Slow Training.

How can 20 minutes take the place of hours at the gym?

Simple: by building muscle you can maintain over a lifetime.

This also may sound too good to be true, but this time it isn’t. In fact, there’s a whole book that delves into the science of why it works.

But for the non-science readers out there, Slow Training is not only sustainable, at once a week for 20 minutes. It’s also accessible. We have 100+ Slow Trainers in here still kickin’ butt on a week-to-week basis.

So not only will you be avoiding the stress-induced weight gain from working out too much with Slow Training, but you’ll also be building muscle that will BOOST your metabolism to improve your weight loss.

Muscle = metabolism

Simple, easy, accessible, and actually true.

Let’s get those pesky pounds off before the summer heat wave hits LA, which knowing Southern California could be any day now. Snag our super cool deal here.

 

To Cardio or Not To Cardio – Why Slow Training is Making Cardio Obsolete

I don’t know about you, but no longer having to jump around while listening to the top 20, in a room full of strangers to be “in-shape” is possibly the best news I’ve heard in FOREVER.

Am I right?

Now if you’re someone who actually enjoys cardio, this may come as a shock, but for the rest of us, it’s the moment we’ve all been waiting for.

When it comes to exercise we typically think of:

Going for a jog.

Attempting to Zumba.

Possibly even Jazzercise. Omg… Jazzercise.

We’ve been taught to think doing “something is better than nothing” when it comes to exercise.  And most exercise is cardio based.

While it’s undeniably true that doing some form of exercise is definitely better than binging Netflix 5 days a week, as we dig deeper into the science of feeling younger and being healthier, it’s becoming painfully clear cardio is quickly becoming obsolete and here’s why…

For years we’ve been told that you have to add cardio to your strength training unless you wanted to “bulk up.”

Nothing could be further from the truth.

Not only does cardio not build muscle, but too much cardio actually erodes it.

#saywhat?

This is why Slow Training isn’t simply about lifting weights. It’s about getting a better cardio workout than “cardio” itself.

When you slow train, you exhaust the muscle fibers that use oxygen to move, but you also exhaust the muscle fibers that use glycogen. This means your body has to convert glucose from your bloodstream, which balances the glucose levels in your body.  By balancing your glucose levels, you can prevent and even reverse diabetes!

Your heart and lungs work to support your muscles. And since the cardiovascular system is responsible for delivering oxygen to the muscles, the stronger your muscles, the stronger your cardiovascular system.

We can practically feel traditional cardio going out of style from here.

If you’re still not ready to throw in the towel on Cardio, here are 3 things to consider before taking your next Equinox class…

How much time do you want to commit each week?

The fact is, we’re busy. And not just everyday normal busy, but LA busy. Just getting somewhere is an event to plan for all on it’s own.

So when it comes to carving out time to do things we want to do, it’s no surprise that hitting the gym is one of the first things to get cut. Who can blame us?

With cardio, while you can burn up to 800 calories in one session, the more muscle on your body, the better metabolism you have. You burn more calories at rest when you strength train (and build muscle) than during a “regular” cardio workout. Suddenly, the idea of getting on that treadmill 5 times a week becomes unbearable really fast.

With Slow Training, it’s one and done.

No, but for real — you show up once a week for 20 minutes and that’s it. And the best part? It’s not a fad, it’s a real thing that actually works.

You are what you eat.

I get it, we ALL enjoy a good ceasar salad, maybe even a KALE caesar salad, but a sad salad (with light on the dressing, ugh) day after day can be a bit much — even for those of us who love our greens.

Weight training is by no means a get out of jail free card when it comes to making wise meal choices, but over the course of time, weight training has kicked cardio’s butt time and time again when it comes to long-term calorie burn.

Which means if you skip that lunch salad in favor of a burger from time to time, your body will still be burnin’ those calories —  especially after a training session, because your metabolism can stay boosted for up to 38 hours.

And in slow training you’re working the muscles to exhaustion, which means not only are you building muscle (aka boosting that metabolism), but you’re also working that cardiovascular system at the same time.

Best of both worlds.

Sustainability

Let’s get real: when we’ve retired and are on the beaches of Bali, the last thing we’re going to be thinking of is our exercise routine — especially if it’s long.

As we grow older, staying active is vital to our overall health and while all that jumping in cardio can wreak havoc on our joints (ouch), slow training is one of the most beneficial things we can do to maintain a healthy body and trim physique.

Because you’re moving slowly, you’re bringing the impact WAY down, while improving bone density and creating muscle-mass, which in turn cushions the joints to absorb more impact, making you less susceptible to injury overall.

In other words, all the things you’ll want, while still giving you plenty of time to sip those Piña Coladas on the beach showing off that killer beach-bod.

Ready to kick cardio to the curb?

Yeah, us too.

Come see us in DTLA – Echo Park and get 50% off your first workout – which covers a week’s worth of working out!  Snag your first sesh here.

Age Backwards: How Slow Training Takes 10 Years off Your Face

When it comes to anti-aging, LA is the place to be.

From the newest exfoliation treatments to face yoga (Yes, it is an actual thing), LA has it all. But when you really want to lessen those not-so-fine lines, is there a better and less invasive way to slow down the aging process?

While our first instinct may be to RUN to the dermatologist at the first sign of crow’s feet, younger looking skin could actually start with exercise.

It’s probably the last thing that comes to mind when you think of keeping your face as taut as Jane Fonda’s when our birthdays head north of 40, but  recent studies are coming to the conclusion that: having a consistent exercise regimen up through your golden years, is the way to go if you want to retain youthful looking skin.

Here’s where it gets tricky, because the honest truth is not all exercise was created equal and with all the options laid out at our feet (ones that have celebrity endorsements for days), how do we choose the right one? And not just for our inner health, but for outer health (ahem, wrinkle prevention) as well?

You probably already guessed it: Slow Training.

Here’s why Slow Training will have you feeling and LOOKING younger…

You’ll never have to run another day in your life…

Unless, of course, it’s to grab that last pair of strappy sandals at Nordstrom’s half-yearly sale. But in all seriousness, there’s actually been more talk of how cardio (including running) may actually be one of the WORST things you can do as the years keep passin’ by.

All that jumping up and down, day after day, year after year — adds up QUICK and not just in our joints, but on our face as well.

And cardio isn’t exactly what we think it to be either – in fact, it’s just a stage name. Cardio, otherwise known as steady-state aerobic activity, causes our muscle cells to use primarily oxygen to create muscle energy (ATP) to produce movements.

The problem?

Increased oxygen delivered to your cells produces more free radicals, not less. Not only are free radicals responsible for nasty illnesses like cancer and heart disease, but free radical damage leads to wrinkled, dehydrated, deflated, and generally older looking skin.

On the flipside, this is where Slow Training really knocks it out of the aging park. Because you work the muscles to exhaustion, you get the same aerobic workout those long jogs used to accomplish but in a fraction of the time. This minimizes the oxidation (caused by the free radicals) that ages you.

Less working out = less wrinkles.

More collagen, no injections necessary.

On top of being insanely easier on your joints, building more muscle has been linked to INCREASING the production of collagen cells.

More muscle AND more collagen? Yes, please!

While every anti-aging beauty procedure and product under the sun is telling us how to “boost” our dwindling collagen by investing in their miracle cure, you could actually be creating MORE of it simply by getting into killer shape.

Um, that’s the best 2 birds with one stone situation I’ve ever heard of.

And because you only have to go for 20 minutes once a week, Slow Training is something you can do forever… basically your friends will think you’ve found the Fountain of Youth.

20 minutes once a week could save your skin a lifetime of wrinkles.

Snag our promo deal here!  See you at The Strength Shoppe 😉  

Why Slow Training is for Life

In Echo Park, we’re all about the next thing, the newest coffee bars (Eightfold, anyone?) all in a perfectly Instagrammable atmosphere and did I mention: we want it now?

So, is it any wonder that when it comes to maintaining a healthy body, (that’s swimsuit season ready) we tend to think more is well… more?

With 85 degree days lurking not far behind these soggy rainclouds, the dread of hitting the gym and cycling our souls to death 5 times a week has us feeling those namastay-in-bed vibes for real.

Don’t throw the covers back over your head just yet. What if I said you didn’t have to try the newest exercise trends EVER again and you could STILL look killer month after month, year after year?

Forever.

Enter Echo Park’s sleekest new resident: The Strength Shoppe.

Basically, it’s all our fitness goal dreams wrapped up into one 20-minute session, once a week*.

*No, that’s not a gimmick. YES, you read that right: once a week.

How?

Slow Training.

Essentially slow training takes all the best benefits of your least favorite exercises, slows them WAY down, cuts the time in half, and delivers results that can be maintained for FOREVER.

If it sounds too good to be true, it’s because we’ve been sold exercise programs as “quick-fixes” that at best deliver mild results (if you eat rabbit food forever) and at its worst, leaves you bloated after just one long weekend off your “routine.”

We’ve been taught that a lean, strong, and sexy body is difficult to shape and even HARDER to maintain.

The issue is (in addition to the others stated above) we don’t want to be sleek and strong for just one season, our best friend’s wedding, our wedding, or the next 5 years – we want it for a lifetime.

We want to know that if we show up and put the work in we’ll get what we want (i.e. a rockin’ bod), right?

To do this, we have to flip the switch from seeing exercise as a “quick-fix” to being part of our lifestyle. Before, thanks to thigh-masters and Jazzercise, this probably seemed extremely hard to maintain (and probably a little insane).

But insane can be a good thing right? 😉

Here are 3 ways Slow Training is your new forever workout… and by forever, we mean people in their 80s are still rockin’ these routines.

Boost Metabolism

Um, hello? Sign me up! As soon as we hit 20, everyone and their grandma LOVES telling us to “enjoy that piece of cake now” because all our dreams of enjoying food (aka life) as we know it are about to be flushed down the drain with our fast-fading metabolism.

How? Through Slow Training you build MORE muscle, faster– and more muscle is like throwing fuel on the fat-burning fire. Burn baby, burn.

Stay Heart Healthy

When we think of cardio, the first images that come to mind are energetic people jumping around in onesies and leg-warmers, or long intervals spent on a treadmill in a sweaty gym. Well, the time has come to shake off those old clichés – because we now know that lifting weights is the new cardio. Sorry, Richard Simmons #sorrynotsorry.

Age Gracefully

I know, it’s probably the LAST thing any of us want to hear, but whether we like it or not we’re still here, which means we’re gettin’ older. BUT the good news is, we can still be rockin’ a strong physique even as we get closer to those scary birthdays.

How? As we get older we begin to lose all those great things that keep us limber and strong – this is where Slow Training really kicks-butt!

Because you’re lifting to muscle exhaustion as slowly as you can, you’re eliminating not only impact on your body, but you’re minimizing the risk of injury – while cultivating all over body and bone strength (and density) which makes you actually MORE resistant to injury overall.

That means you’ll look hot now, but you’ll also still be able to hit up those senior cruises with your pals when you’re 85.

Got 20 minutes? Of course you do.

Drop by and see us at The Strength Shoppe to try the “forever” workout for yourself. Snag 50% off your first workout at our easy-peasy Echo Park location.

Snag the deal here!

 

Does Super Slow Strength Training Actually Work?

We get that question a lot.

And it’s a fair question to ask. It’s hard to believe that 20 minutes a week could actually produce a body you usually would have to lift 3x a week to get and then maintain.

But slow training doesn’t just work. It betters your overall health.

We’re talking increased muscle tone, more strength, weight loss, boosted metabolism, better balance, and a body those Victoria’s Secret angels would be envious of, in just 20 minutes a week.

If it makes you feel better, most of our new clients are skeptical. Until they see the results for themselves.

Many workouts geared towards younger professionals (especially in Echo Park) share a common theme – more pain = more gain.

But that’s not the case. In fact, the “better” you tear down the muscle in just one session, the more time it needs to recover.

Not convinced? Here’s why slow training works and why you don’t need more than 20 minutes per week to get the results you want.

You limit momentum

And boy, will your body miss the momentum.

You don’t realize just how much your muscles “cheat” at lifting weights, until you’re forced to go extra slow. Ten seconds to lift, ten seconds to bring the weight back (resistance) without ever actually setting the weight down.

As The Mayo Clinic puts it, “limiting momentum forces your muscles to work harder through the entire range of motion when you lift the weight.”

You isolate the muscle

To isolate the muscles, you work them ever so slowly and you put constant tension on the target muscle, which means at no point does that muscle ever get a break (or chance to cheat).

The average weight lifter uses 1-2 seconds to lift the weight, and another 1-2 seconds to drop it back down.

Compare that to slow training. 10 seconds to lift, and 10 seconds to resist. This means the isolated muscle gets pushed into failure much more quickly. You’re actually lifting the weights, not throwing them.

Fun fact: most people don’t actually take their muscles to true failure during traditional weight lifting.

You use specially designed machines

To limit momentum and apply the necessary constant tension to the isolated muscle, you can’t use free weights or normal weight lifting machines.

Slow training requires special machinery (and a trainer) designed to isolate the muscle and therefore get to muscle failure much more quickly through constant tension.

At The Strength Shoppe we use MedX strength training machines, designed specifically for slow strength training. Our equipment is designed to work with the natural strength curves of your muscles to give you a deeper, more thorough muscle fatigue.

You improve cardio performance

Thinking where the cardio plays into all of this?

By forcing the muscles to work harder, fail quicker, and need more time to recover, you’re improving heart and lung function by making them kick it up a notch. When you take away the momentum and muscle “resting,” this workout makes you a lot more breathless than you can imagine.

You stay healthier longer

You can’t workout if your knee is busted up, or your arm is in a sling. #beentheredonethat

Slow training is more intense, but far less dangerous than traditional weight lifting. By slowing down the movements, you greatly reduce the risk of muscle damage and strain– not to mention wear and tear on your joints, which is why we call slow training “the forever workout.”

It’s the kind of lifting that covers both gamuts. It’s incredibly effective for 30-somethings (and you’ll look fab naked), but it’s also something you can do until you’re 98 – and hopefully still look fab in the buff.

Live in the DTLA or Echo Park area? Not a lot of time to get to the gym, but still want to look fabulous, lose weight, boost your metabolism and feel great?

Come hang out at our Echo Park location and try your first slow training workout with one of our awesome trainers for 50% off. Just head over to The Strength Shoppe to schedule your workout!

Prepare to be obsessed.

The 20 Minute Echo Park Workout

Commonly referred to as “the coolest neighborhood in LA”, Echo Park is known for its nightlife, trendy bars, vegan eateries (Sage Vegan Bistro is a MUST) and overall urban vibes.

But did you also know Echo Park is home to LA’s coolest and quickest workout?

The residents of Echo Park and Downtown LA are awesome, and awesomely busy. So leave it to them to discover the kind of workout that would have OrangeTheory evangelists converting to a new way to build lean muscle faster than you can say “burn, baby burn.”

In just 20 minutes a week.

Yep, you read that right. In 20 minutes a week you get a mean, lean, gorgeous body. And that body comes with a personal trainer.

Melinda Hughes, owner of The Strength Shoppe and slow training expert, explains the phenomenon that is “slow training”  and why it’s blowing up in Echo Park.

“Slow training, while super slow, is a high-intensity strength training workout that’s a more effective way of exercise than the traditional way of lifting. Easier on your body, but with the ability to build muscle faster, slow training is a full-body workout that focuses on compound exercises and can be done in just 20 minutes a week. In fact, it should only be done 20 minutes once a week.”

People don’t have time to workout 3x a week for an hour each time, and most people don’t want to spend $300+ a week on a personal trainer, even if they do have the time.

The Strength Shoppe is the best of both worlds. You always workout with your trainer, and to get maximum results you only come in once a week for 20 minutes.

The result?

A body that looks like you spend 3 days (or more) grinding hard at the gym!

Skeptical? Here are some of the benefits that Slow Training has to offer, besides just looking great, because we don’t want to come across as totally vain.  

Better Cardio

You don’t have to jog like a maniac to get your cardio on.

Actually, your cardio needs + weight lifting needs are all  accounted for when you slow train.

Since slow training focuses on taking the muscles to complete muscle failure, your heart and lungs have to work that much harder to get oxygen to the failing muscles.

The more the muscle is challenged, the harder your lungs and heart have to work.  Voila, cardio.

Better Metabolism

More muscle = more fat burning metabolic superpowers.

And the faster you can add that muscle mass, the faster you can burn fat. The best part? You can maintain healthy weight loss in just 20 minutes a week. Which means no obsessing over “points” or having to workout every single day to try and maintain your “perfect” weight.

If you’ve struggled to keep weight off in the past, slow training will help you keep the pounds off for good.

Better Flexibility

Can’t touch your toes at Yoga? We feel ya, and that’s one of the reasons we’re obsessed with Slow Training.

In just 20 minutes, once a week, your flexibility increases as your body gets put through an intense, full-body workout that requires your muscles to go through a full-range of motion. Not only do your muscles increase in flexibility, but so do your ligaments and tendons, resulting in both flexibility and better balance.

More Muscle Tone

Sounds obvious right? But lifting more often doesn’t mean more muscle tone. If you lift too often, you impair your ability to build muscle, because strength gains are made in the days following the workout during the recovery process, not during the workout itself. 

With slow training, the muscles are exhausted to complete failure, meaning you get to build more muscle tone and strength quickly as the muscles are forced to adapt to a high stimulus. Which is a good thing, considering that after your late 20s you start to lose a half-pound of muscle every year – and that muscle loss is usually replaced by fat. UGH.

Slow training helps you regain that muscle mass and keep it!

Want to try a 20 minute high-intensity slow training workout with a trainer for 50% off? If you’re in the Echo Park or Downtown LA areas, scoop up this deal, we promise you’ll be hooked!

Get the deal here!

Injured at CrossFit? 3 Myths About Slow Training You Need to Hear

Let’s stop the myths in their tracks, shall we?

CrossFit – or maybe we’ll just call it “the workout that shall not be named” is a butt-kicking, intense workout that is responsible for a lot of hot bodies.

And torn rotator cuffs.

Busted up knees.

And a lot of BS around what it really takes to get a great body.

Here’s the deal.

Working out harder isn’t the BEST way to get a sexy physique.

Everything you know about HAVING to go to the gym 3-5 times a week, to look (and feel) great is a big, fat lie.

Enter Slow Training. Some of you guys know it as the Power of 10, some of you have never heard of it at all.

So, what IS Slow Training exactly?

It’s exactly how it sounds. Slow training is about SLOWING down. It’s about working the muscles to absolute failure. About lifting the weight as SLOW as you possibly can, without compensating with any other part of your body or using momentum. No resting, no momentum. And as slow as you possibly can lift. Anyone who scoffs at this workout, clearly needs to come in and try it. Which is cool, because you can do that – and we’d love to have you.

If you’re healing from Crossfit, or any other kind of physically intense workout or intense beliefs that workouts have to be long, painful and soul-crushing, here are three myths about slow training that will have you ready to give this a whirl.

Myth 1 – You have to workout 3-5 times a week

No. Just no.

One of our clients used to lift 3-5 times a week, with a personal trainer and STILL got hurt. Luckily, when she became a business owner she didn’t have the time to workout that much (but who actually does?)

With Slow Training, you take the muscles to absolute failure (not a certain amount of reps) and so the body takes a longer time to recover. Which means, one 20 minute workout a week is all it takes to have a killer body – that also doesn’t hurt.

In fact, we’ve had some clients WANT to workout more than once a week, and occasionally I’ll let them come in twice. What we routinely find out, is that even TWICE a week, 20 minute workouts interfere with the recovery process, and the results are never as good.

Myth 2 – 20 Minutes Isn’t Enough Time

Last month we had a camera crew check us out, and the skepticism was written on all of their faces. How could 20 minutes possibly make any kind of difference?

After watching one of our clients bust through (and breathlessly) a 20 minute workout, the results were apparent. 20 minutes IS enough time to get that full-body workout in.

Why?

To get a full-body workout, one that strengthens and tones the entire body, you only need to perform three exercises properly – to work all the major muscle groups of the body, to get that full body workout. But in 20 minutes, we can do 5-7 machines and hit all the muscle groups. We love this article on WebMD, about WHY the 20-minute super slow training whips you into shape. We also have to admit that we love that this article stresses what a MAJOR workout slow training actually is!

Myth 3 – A Power of 10 workout (i.e. slow training) is for old people

If you’re talking about bad@ss older people, who are still walking, cruising, and lifting heavy weights at 98 years old (yep we have those clients) we don’t see anything wrong with that! Yes, it beats osteoporosis, and helps gram recover from that broken hip, but more commonly Power of 10 workouts also help you look fab in that bikini on spring break….which is coming up BTW.

So, yes. It only takes 20 minutes a week to get into the best shape of your life. Which means between work, school, social life and drinks – you have the time (oh and money) to ONLY workout 20 minutes, once a week and with a personal trainer to boot!

Wanna try it out for half the price? Snag a killer workout with one of our trainers for half-off at our Echo Park location. We promise you’ll get to complain how sore you are the next day at brunch.