Everyone is guilty of this one at some time or another.
A few years ago everyone seemed to be talking about performing limited range of
motion exercises. This was a bad idea then and it is definitely a bad idea now.
Although there may be some benefit in rehabilitation or for impaired joint mobility
cases, there is none when you’re trying to fire the maximum amount of muscle
The more muscle you fire, the better your chances of increasing your metabolism.
Having said that, the further you move through a movement the more muscle fiber
is stimulated and is required to work.
Take One Step Back
There are substantial benefits across the board with only a few words of caution.
You must be able to control the movement the entire time. That means you have to
keep the weights or your body stable as you complete each repetition. At first, you
may actually have to go a little lighter in weight if you are used to only working in a
partial range of motion. Later, you will be able to increase those weights for even
greater gains in strength, definition, and tone.
One of the best ways to work the most muscle in the least amount of time is by
squatting. That is to say if you are actually getting parallel to the floor. Everyone
can do it, but most of us don’t get down anywhere near close to that point.
For best results give this method a try:
1. Place a bench or chair about 6 inches behind you
2. Hold 2 dumbbells resting on your shoulders
3. Sit back with your hips and squat down until you touch the bench
4. Look up with your eyes and keep your chest from dropping down
5. Keep your weight on your heels and push back up through them to the top
6. Never let you heels come of the ground or your knees extend over your toes
If you can complete 15 repetitions with textbook form, you will feel your heart
pumping, muscles screaming, and your temperature rising from this powerful
exercise. Try 3 sets in all and look to make incremental increases in weight each
As the old saying goes, “if you don’t use it, you lose it!” So stop short changing
your results and start getting more out of each exercise.
Committed to your Success,
Stephen Cabral, CSCS, CPT, NS
Author of Fatlossity – Lose5in7 Weight Loss System
Health Consultant for MTV, NutritionData, Diet.com, Gather, EDGE
PS. I’ve done all the hard work for you in designing the step-by-step program
to help you lose weight PERMANENTLY and now all you have to do is follow
the fast and easy steps to get started today. It’s the same one seen on TV, in
magazines & in the news.
… and you won’t find it anywhere else.
Are you with me?
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