Fight Muscle Loss… in 3 Seconds a Day!
By
Dr. Scott Olson, ND
Posted May 14, 2022
Dear Living Well Daily Reader,
Long-time readers know that I believe in keeping your muscles strong as you age. After all, sarcopenia (muscle loss) is a very real threat to seniors.
And the reality is, your muscles are vital to your overall health. From maintaining your brain, keeping you mobile, and avoiding falls, you have to keep your muscles in shape.
But trying to find the time, let alone making the trip to the gym or buying the equipment, can be a big obstacle.
What if I told you I could solve one of those problems?
A new study shows that you could increase muscle strength in just 3 seconds a day!
While it sounds unbelievable, lifting weights for just 3 seconds can lead to a 10 percent increase in muscle mass. This is what a new study in the journal Scandinavian Journal of Medicine and Science in Sports found.
I don’t know if you pay attention to international sports, but the Scandinavians are making huge strides in training and fitness – and this 3-second weightlifting program is another one of those examples.
There are two keys to making this work.
The first is that you have to use a lot of weight.
A word of caution: using a lot of weight can be dangerous, so make sure you take precautions. Have someone help you or use machines that ensure your safety.
That being said, what does “a lot of weight” mean? It means near your maximum. This means knowing the most weight you can lift for a particular exercise and using that weight.
The second factor is to not focus on lifting the weight, but rather lowering it slowly.
This is called an eccentric contraction. An eccentric contraction is where the muscle is contracting and lengthening at the same time.
If you hold your hand down at your waist and then bring it up to your shoulder, that is contracting the biceps muscle (and that is what people normally think when they are lifting weights). But it’s the movement to return your hand down to your waist that is important.
Normally your bicep will relax when you drop your arm – but you don’t want to do that. You want to contract the muscle while you’re lowering it.
It works like this for a bicep curl: choose a weight that is close to your maximum and hold it at your shoulder. You then contract your bicep and slowly lower the weight to your waist.
That’s it— you’re done in 3 seconds! Do this a few times a week and you’re on your way to increasing your muscles by 10 percent.
As with all changes, check in with your doctor before you add or subtract anything from your lifestyle. While this is a powerful technique for adding muscle, there’s also a chance for injury, so be careful!
P.S. Want more tips for strengthening your muscles? Try this.
SOURCE:
Melore, Chris. “Lifting weights for just 3 SECONDS a day can improve muscle strength!” 2/7/2022. https://www.studyfinds.org/lifting-weights-3-seconds-a-day/
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
Microplastics’ Hidden Link to Chronic Disease EXPOSED
By now, you’ve heard about microplastics. These tiny fragments of plastic have invaded virtually every corner of our planet. We’re just beginning to understand the scope of the threat, but we know microplastics pose a serious risk to our health. If you’re like many folks, you’ve shrugged off those dangers, thinking there’s nothing you can...
Shakespeare’s “Remembrance” Herb Protects Memory
You probably have a jar of rosemary sitting in your spice rack. Perhaps you sprinkle it on potatoes or add it to roast chicken. But what if this humble herb could hold the key to fighting one of the most devastating diseases we can face as we age? It turns out a hidden compound inside...
Is Your Gut “Good”? How to Check
I always get asked, “How do I know if my digestion is working right?” Well, the answer is pretty simple, but it’s also a little gross. A simple test you can do at home reveals whether your digestion is normal or not. Your digestive system processes everything you eat—extracting nutrients, and eliminating waste. The time...
Hidden Sugar Trap Fuels Lung Cancer
We’ve long known that smoking is the main villain behind lung cancer. But what if your dinner plate has quietly joined forces with the enemy? A new study from the University of Florida reveals that the typical Western diet could be laying the groundwork for aggressive lung cancer growth by feeding tumors with stored sugar....
Mailbag: Can A Diabetic Enjoy Desserts? The Surprising Answer
“If you have diabetes, may you eat a very few sweets in a week?” —Sweet Tooth Hi Sweet Tooth, Type 2 diabetes is a chronic condition where your body either resists the effects of insulin (a hormone that regulates sugar in your blood) or doesn’t produce enough of it to maintain normal blood sugar levels....
Sleepless Nights? Beware of this Deadly Danger
We all have that friend who brags about their four-hour-a-night sleep schedule like it’s some kind of superpower. “I’ll sleep when I’m dead,” they proclaim while chugging their third energy drink of the morning. Well, science has bad news for these sleep-skimping show-offs. You might be accelerating your appointment with the Grim Reaper far more...
Drive-Thru Disaster Hits Fast Forward on Aging
Ever wonder why some of your high school classmates look like they’re aging much faster while others seem frozen in time? It’s not always just good genes or expensive creams—it could be what they’re ordering at the drive-thru. A troubling new study revealed that a fast-food habit doesn’t just expand your waistline—it fast-forwards your biological...
The “Salty” Truth About Your Mood
You know salt gets a bad rap for raising blood pressure. But what if I told you it might be messing with your mood, too? According to a new study out of China, eating too much salt could trigger depression—not just through vague “bad diet” effects, but by activating specific immune cells in the brain....
Ancient Herb Has a Modern Secret for Youthful Skin
You can spend hundreds—maybe even thousands—on anti-aging creams, lotions, and potions that promise to turn back the clock. But let’s be honest… most of them do little more than moisturize and smell nice. Now, a new study is turning that entire anti-aging skincare industry on its head—and the secret comes from an herb that’s been...
Let It Go—The Unexpected Freedom of “Fart Walks”
Ever notice your walk sometimes comes with some, well… unexpected sound effects? One step, two step, POOT! There’s a perfectly reasonable explanation for this natural phenomenon. Passing gas on your daily stroll is totally normal—and it means your digestive system is working well. Here’s what’s happening… Walking and other physical activities stimulate your digestive tract,...