theperfectworkout-blog

[theperfectworkout-blog]

As far as bone density, the major sites of concern for osteoporosis are the hips and lumbar spine. These are the common sites of fractures in seniors. A study in the British Journal of Sports Medicine looked at bone density changes in women between 65 and 75 years old following a year of strength training. During the study, the trend of bone loss that comes with age not only stopped, but also reversed. The leg press was the only major lower body exercise performed. In addition, it was credited with helping the lower back, as no direct exercise was performed for the lower back muscles. By improving bone density, the leg press reduces the risk of fractures in high-risk populations. This is certainly not an exhaustive list of the benefits associated with the leg press. For example, regular leg press performance has improved athletic measures, quality of life, and decreased arthritis pain in other studies. The leg press provides as much or more bang-for-the-buck as any one exercise does. If you take anything from this article, let it be this: embrace the leg press. Work until muscle success every time you get on the machine, and think of the intense effort it requires as a medium to get a plethora of desired benefits.

[theperfectworkout-blog]

You can either work hard during exercise or you can workout for a long time, but you can’t do both. A typical workout using our method generally consists of 7-8 exercises per session. This may vary slightly depending on a number of factors: once or twice a week, injuries/limitations and individual goals. In theory, you can hit all major muscle groups with just 4 exercises: Leg Press: Glutes, Quadriceps, Calves Chest Press: Pectorals, Shoulders, Triceps Lat Pulldown: Lats, Biceps, Abdominals Leg Curl: Hamstrings More exercises can be added if needed to fully fatigue the smaller muscles that may have not achieved muscle success on bigger-muscle machines. Keep Reading: https://bit.ly/3edQVhb . . . #strengthtraining #workout #exercise #fitness #prehab #strengthtrain #health #personaltraining #workoutsforseniors #safeworkout #safeexercise #highintensityexercise #safespace #safegym

[theperfectworkout-blog]

His doctor recommended he fight age-related muscle loss. 💪 Find out More: https://bit.ly/3e8ZUA3 Try it for yourself: https://bit.ly/2BJW2bU . . . #strengthtraining #theperfectworkout #tpw #slowmotionstrengthtraining #superslow #workout #exercise #fitness #prehab #strengthtrain #stronger #health #vitality #perfect #personaltrainer #personaltraining #fitnesscoach #virtualtraining #virtualtrainingprogram #athomeworkouts #athomeexercise #workoutsforseniors #safeworkout #safeexercise #highintensityexercise #safespace #safegym #realclient

[theperfectworkout-blog]

💡 You can get the same (if not better) strength results in 13 minutes as you can in exercising for 68 minutes. 👉 But you have to know HOW. 👈 The method we use at The Perfect Workout is exactly what you NEED to build significant strength in minutes. A typical session includes: - one set per exercise - approximately 7 exercises total - each set performed to “muscle success” - each workout targeting all major muscle groups Our method is designed to help you become strong, healthy and able-bodied without wasting your time. 🙌 Learn More: https://bit.ly/3edQVhb Try our 20-minute, twice a week program for yourself: https://bit.ly/2BJW2bU . . . #strengthtraining #theperfectworkout #tpw #slowmotionstrengthtraining #superslow #workout #exercise #fitness #prehab #strengthtrain #stronger #health #vitality #perfect #personaltrainer #personaltraining #fitnesscoach #virtualtraining #virtualtrainingprogram #athomeworkouts #athomeexercise #workoutsforseniors #safeworkout #safeexercise #highintensityexercise #safespace #safegym

[theperfectworkout-blog]

Stop worrying about getting weak with age. Get stronger and Live longer! 🙌 Learn How: https://bit.ly/3e8ZUA3 Try our 20-minute, twice a week program for yourself: https://bit.ly/2BJW2bU . . . #strengthtraining #theperfectworkout #tpw #slowmotionstrengthtraining #superslow #workout #exercise #fitness #prehab #strengthtrain #stronger #health #vitality #perfect #personaltrainer #personaltraining #fitnesscoach #virtualtraining #virtualtrainingprogram #athomeworkouts #athomeexercise #workoutsforseniors #safeworkout #safeexercise #highintensityexercise #safespace #safegym #realclient

[theperfectworkout-blog]

We’ve helped over 30,000 clients improve their bodies and health over the last couple of decades with our 20-minute, twice a week protocol. 🤩 Over a 20-day period in May 2020, we measured how long it takes for an average client of The Perfect Workout to complete a workout and the amount of time spent on each exercise. This is what we found out: These are the people seeing significant results… And they are doing it with two workouts a week, for 20-minutes. 🙌 Learn More: https://bit.ly/3edQVhb Try it for yourself: https://bit.ly/2BJW2bU . . . #strengthtraining #theperfectworkout #tpw #slowmotionstrengthtraining #superslow #workout #exercise #fitness #prehab #strengthtrain #stronger #health #vitality #perfect #personaltrainer #personaltraining #fitnesscoach #virtualtraining #virtualtrainingprogram #athomeworkouts #athomeexercise #workoutsforseniors #safeworkout #safeexercise #highintensityexercise #safespace #safegym #realclient

[theperfectworkout-blog]

At age 43, Pamela says she was done being the chubby middle child of five who thought losing weight would be really hard, who only did cardio and no strength training. 🔊 "I finally had the right mindset, The Perfect Workout was the right tool, and it was the right time. I wanted to feel good about myself once and for all." Within the first 6 months at The Perfect Workout: 🌟 Dropped 50 lbs 🌟 Went from a size 18 to a size 10 🌟 Decreased her body fat by 19% 🔊 "My friends and family congratulate me, because they know how long I've struggled with [my weight]. This isn't just physical, it's emotional. It's life changing. It makes a huge difference in my self-esteem." Read More about Building Muscle & Losing Fat: https://bit.ly/38FLTZJ Try it for yourself: https://bit.ly/2BJW2bU . . . #strengthtraining #theperfectworkout #tpw #slowmotionstrengthtraining #superslow #workout #exercise #fitness #prehab #strengthtrain #stronger #health #vitality #perfect #personaltrainer #personaltraining #fitnesscoach #virtualtraining #virtualtrainingprogram #athomeworkouts #athomeexercise #workoutsforseniors #safeworkout #safeexercise #highintensityexercise #safespace #safegym #realclient

[theperfectworkout-blog]

Most people spend an hour in the gym for a strength training workout. ⏰ 💭 Did you know strength can be maximized with workout sessions lasting less than 20 minutes? One study experimented with individuals who strength trained for two months with the same full-body workout but different workloads: - GROUP 1: performed 1 set per exercise (7 total sets) - GROUP 2: performed 3 sets per exercise (21 total sets) - GROUP 3: performed 5 sets per exercise (35 total sets) *All sets were performed to muscle success (aka. muscle fatigue) All groups gained strength, but strength tests showed no statistical difference in strength gain for each group. This is significant when considering the time differences: GROUP 3 averaged 68 minutes per workout GROUP 2 averaged 40 minutes per workout 👉GROUP 1 trained for just 13 minutes per workout👈 Training for 13 minutes can produce similar strength gains compared to training for 68 minutes. You get a five-fold return on your time investment! Learn More: https://bit.ly/3edQVhb Try it for yourself: https://bit.ly/2BJW2bU . . . #strengthtraining #slowmotionstrengthtraining #superslow #workout #exercise #fitness #strengthtrain #stronger #health #workoutsforseniors #safeworkout #safeexercise #highintensityexercise #safespace #safegym

[theperfectworkout-blog]

Shortly after regaining her pre-surgery strength, our client Christine made the move from California to Montana to be closer to her daughter. The downside: The Perfect Workout didn’t have any studios in Montana. Christine knew how vital her strength training routine was to her health and preventing age-related health issues, so she tried working out on her own. 💪 She found it difficult not to have appointments to stick to. It was also challenging to know whether her form was right or when to raise the weights. When she was training in the studio she didn’t have to think about all of those things. And she missed the coaching from her Trainer. Christine had been working out on her own for about 4 months when COVID hit, which worked in her favor when it came to exercise. 🔊 “Then you started the virtual workouts. This has been a blessing to be able to go back. I took it up right away.” Now, Christine trains with us all the way from Bozeman, Montana. 🙌 Keep Reading: https://bit.ly/3hpbvgy Try it for yourself: https://bit.ly/2BJW2bU . . . #strengthtraining #workout #exercise #fitness #health #personaltraining #virtualtraining #virtualtrainingprogram #athomeworkouts #athomeexercise #workoutsforseniors #safeworkout #safeexercise #highintensityexercise #realclient

[theperfectworkout-blog]

Like a lot of guys, Justin had gotten so busy with work and family demands, he didn’t have time to workout and elbow injuries made him hesitant to do anything. ⭐ Within 3 months of strength training at The Perfect Workout: ⭐ • His Waist is 4 inches smaller • His Body fat decreased by 6.4% • He’s maxed out some of the machines • He’s constantly increasing the amount of time he can sustain each exercise 🔊 “Give The Perfect Workout a try. Believe in it and give it a go, especially the first few months. If you’re willing to do that, the motivation from there is seeing the results." - Justin Brunette Learn More about Building Muscle & Burning Fat: https://bit.ly/3hDyJQn Try it for yourself: https://bit.ly/2BJW2bU . . . #strengthtraining #theperfectworkout #tpw #slowmotionstrengthtraining #superslow #workout #exercise #fitness #prehab #strengthtrain #stronger #health #vitality #perfect #personaltrainer #personaltraining #fitnesscoach #virtualtraining #virtualtrainingprogram #athomeworkouts #athomeexercise #workoutsforseniors #safeworkout #safeexercise #highintensityexercise #safespace #safegym #realclient

[theperfectworkout-blog]

A common misconception about exercise is that we need to exercise almost every day, if not every day of the week. 💡 This approach to exercise can actually hinder results. 😱 In one study, 72 women between the ages of 60-74 were tested before & after a 16-week exercise program. 1+1 Group: - 1 low intensity aerobic workout/wk - 1 high intensity strength training workout/wk - 2 total workouts/wk 2+2 Group: - 2 low intensity aerobic workouts/wk - 2 high intensity strength training workouts/wk - 4 total workouts/wk 3+3 Group: 3 low intensity aerobic workouts/wk 3 high intensity strength training workouts/wk 6 total workouts/wk 👉 Results: The group that exercised the most wound up burning fewer calories and losing less fat than both of the other two groups. 👈 ⭐⭐⭐ More exercise doesn't necessarily produce better results. ⭐⭐⭐ In fact, too much physical stress can cause the body to react in unfavorable ways. You want just the right amount of high-intensity exercise for optimal improvements, and no more. Learn more: https://bit.ly/2ZdA8qp Try it for yourself: https://bit.ly/2BJW2bU . . . #strengthtraining #workout #exercise #fitness #prehab #strengthtrain #health #personaltraining #workoutsforseniors #safeworkout #safeexercise #highintensityexercise #safespace #safegym

[theperfectworkout-blog]

There are other things which strength training can do during the fat loss process as well, including helping with discriminate weight loss. 💡Normally a person wants to lose weight, but they don’t just want to lose just any weight (like muscle and bone), they want to lose fat. Strength training can help you lose fat while maintaining (or growing) muscle tissue and bone density. 🔊 “If I had to do it all over again, I would do effective nutrition, number one, and number two– effective slow-motion high-intensity strength training. Those are the two big levers in my opinion.” - Matt Hedman, Founder of The Perfect Workout Learn More: https://bit.ly/3hDyJQn Try it for yourself: https://bit.ly/2BJW2bU . . . #strengthtraining #theperfectworkout #tpw #slowmotionstrengthtraining #superslow #workout #exercise #fitness #prehab #strengthtrain #stronger #health #vitality #perfect #personaltrainer #personaltraining #fitnesscoach #virtualtraining #virtualtrainingprogram #athomeworkouts #athomeexercise #workoutsforseniors #safeworkout #safeexercise #highintensityexercise #safespace #safegym

[theperfectworkout-blog]

👉 Minimal rest between exercises improves the cardiovascular impact of the workout. 👈 The only way to “get at” your cardiovascular system is to make the muscles work hard. We achieve that by hitting muscle success. Little to no time to rest between exercises quickens the process of getting to muscle success, making the overall workout more efficient. 🙌 One study observed what happened when two different groups strength trained. Resting compared to not resting between repetitions: GROUP 1: lifted continuously from start to finish in each set (like our protocol) GROUP 2: took a short break in the middle of the set. When muscle biopsies were taken from the quadriceps, the fibers from GROUP 1 had grown 13%, whereas GROUP 2 only grew 4%. 💡 Keeping muscles continuously loaded without any rest yields the best results. Save the rest & recovery for after your workouts. You’re going to need it! Learn More: https://bit.ly/3edQVhb Try it yourself: https://bit.ly/2BJW2bU . . . #strengthtraining #theperfectworkout #tpw #slowmotionstrengthtraining #superslow #workout #exercise #fitness #strengthtrain #stronger #health #personaltrainer #personaltraining #fitnesscoach #athomeworkouts #athomeexercise #workoutsforseniors #safeworkout #safeexercise #highintensityexercise #safespace #safegym #weightloss #loseweight

[theperfectworkout-blog]

Slow-motion strength training (SMST) is the second biggest lever, behind proper nutrition, you need to achieve fat loss and build muscle. In this article, Founder Matt Hedman describes the proper way to strength train on the Leg Press. This is one of the most impactful exercises we leverage in our studios. Once a trainer has assessed your body type and fitness level, he or she will decide the proper seat setting and weight to perform the exercise. Start with an Intro Session for this customization – it makes all the difference in the world. Read how to properly do an exercise: https://bit.ly/38FLTZJ See availability to try it for yourself: https://bit.ly/2BJW2bU . . . #strengthtraining #theperfectworkout #tpw #slowmotionstrengthtraining #superslow #workout #exercise #fitness #strengthtrain #stronger #health #personaltrainer #personaltraining #fitnesscoach #athomeworkouts #athomeexercise #workoutsforseniors #safeworkout #safeexercise #highintensityexercise #safespace #safegym #weightloss #loseweight

[theperfectworkout-blog]

WHAT YOU NEED TO KNOW TO LOSE FAT & GAIN MUSCLE It’s easy to over-complicate fitness goals. If losing fat or gaining muscle are one of your goals, the solution is quite simple. Next time you feel frustrated or discouraged about your progress, remember these principles: ☑️ Slow-Motion Strength Training partnered with nutrition geared towards fat loss is the most efficient way to lose fat and maintain or gain muscle tone in the process ☑️ Founder Matt Hedman maintained a 50 lb weight loss for decades with SMST and it's possible for you too ☑️ Achieving muscle success and focusing on big-muscle group exercises in your workouts will help lose fat and gain muscle ☑️ A Certified Trainer coaching you through safe and effective exercises will keep you on track and help get the best results ☑️ Aerobics or cardio are NOT necessary for fat loss, or to lose fat and keep it off Lastly, you can achieve incredible results in just 20 Minutes, Twice a Week! 🙌 See availability and try it today: https://bit.ly/2BJW2bU . . . #strengthtraining #slowmotionstrengthtraining #superslow #workout #exercise #fitness #strengthtrain #health #personaltrainer #personaltraining #fitnesscoach #workoutsforseniors #safeworkout #safeexercise #highintensityexercise #safespace #safegym #weightloss #loseweight

[theperfectworkout-blog]

The Lat Pulldown is one of the best exercises you can do for Fat Loss. 🏋️‍♀️ This machine primarily targets the Latissimus Dorsi muscles and another primary mover, the Biceps. 💪 🔊 “Those would be the prime movers, but believe it or not your chest is involved. It’s a climbing muscle and it’s actually helping you pull your arm down when you’re doing it. It uses your forearms too because you’re gripping. And of course your abs are definitely involved on this exercise.” - Matt Hedman, Founder To some degree this machine hits the vast majority of muscles in the upper body. “I’m not saying it hits them all optimally, but all of them are involved to some degree.” If you’re going to do an upper-body exercise, this would be one to maximize your efforts on. Think of it as the Leg Press (or squat) of the upper body. Read More: https://bit.ly/38FLTZJ See availability for our 20-minute, 2x/wk program: https://bit.ly/2BJW2bU . . . #strengthtraining #theperfectworkout #tpw #slowmotionstrengthtraining #superslow #workout #exercise #fitness #strengthtrain #stronger #health #personaltrainer #personaltraining #fitnesscoach #athomeworkouts #athomeexercise #workoutsforseniors #safeworkout #safeexercise #highintensityexercise #safespace #safegym #weightloss #loseweight

[theperfectworkout-blog]

💡 Think of your workouts as a short sprint, not a mile-long race. The reason there isn’t a mile dash in track & field is because nobody can sprint that far, or work that hard for that long. Since intense effort is what stimulates best results from the muscles (and the body), demanding slow-motion strength training workouts have to be relatively brief. If you can perform slow-motion strength training for more than 20 minutes at a time, you can probably improve your results by increasing the intensity and learning how to work harder. 💪 An appropriate weight will let you to maintain slow speed while reducing momentum. Slow lifting makes greater demands on the muscles and provides a more effective stimulus for the muscles. An ideal exercise should take about 1-2 minutes to hit muscle success. Anything over 2 minutes indicates the weight may be too light for you, making the exercise less efficient. Learn More: https://bit.ly/3edQVhb See availability: https://bit.ly/2BJW2bU . . . #strengthtraining #slowmotionstrengthtraining #superslow #workout #exercise #fitness #prehab #strengthtrain #health #personaltrainer #personaltraining #fitnesscoach #athomeworkouts #athomeexercise #workoutsforseniors #safeworkout #safeexercise #highintensityexercise #safespace #safegym