Follow the “6-second rule”: When our pros designed this workout they combed through the research and found what may be a magic number when it comes to maximizing your resistance training: with every move take 2 counts to lift, 4 counts to lower. The slower lowering phase is called “eccentric” and it helps you get results faster because you’re working your muscles harder.
Use controlled movements: If you follow the 6-second rule you’ll do this automatically, but using slow, controlled movements is key to preventing one of the biggest “cheats” in weigh training: letting momentum do the work for you. Keep this in mind when you do any move, especially if you’re using your body weight (like a push up or sit-up).
Speed shrink your trouble zones.
Embrace the “afterburn” affect: When you do a strength-training workout, your body burns calories for up to 2 hour after a workout, on TOP of the calories you scorched during your actual workout (and just going about your business). Think of it as a bonus benefit you didn’t know you were getting—and the more intense your workout the more post-exercise calories you’ll burn. HIGHLY motivating.
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