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.
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