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
Small Moves for BIG Benefits (An Exercise Surprise!)
A patient asked me the other day, “What’s the least amount of exercise I can get by with that still has benefits?” That’s actually a great question. Because, let’s face it, many of us struggle to find time for exercise. And even more of us go out of our way to AVOID it. So, my...
Widespread “Forever” Chemicals Boost Cancer Risk?!
We’ve known for years that the chemicals lurking in many everyday products aren’t as harmless as we once believed… However, new research reveals an unsettling truth about one specific group of compounds that could be flowing straight from your tap into your waterglass. And according to a new study, they could be raising your cancer...
Mailbag: Ease Peripheral Neuropathy Nerve Pain NATURALLY
“What is your position on peripheral neuropathy?” —On Pins and Needles Hi Pins, Peripheral neuropathy is a challenging condition that affects the nerves outside the brain and spinal cord, often causing pain, numbness, and weakness in the hands and feet. Many folks describe neuropathies as feeling like pins and needles, tingling, or burning. When I...
Pancreas Protector Discovered in the VITAMIN Aisle
Most of us are concerned about our heart health. We also take steps to protect our brains. Even our kidneys and livers get some attention. But the pancreas? It’s seldom given a second thought—or at least, not until something goes wrong. And when it does, it can be serious business. The pancreas is vital for...
Study Reveals New Health Risk in Ultra-Processed Food
New research reveals that ultra-processed foods are even WORSE for our health than we imagined. And the problem isn’t just the sugar, salt, and artificial ingredients. There’s another sneaky threat lurking in convenience foods. And it could multiply their health risks… A recent study published in the journal Globalization and Health uncovered an alarming problem...
A Simple Vitamin Solution Combats Parkinson’s
Our understanding of the gut-brain connection has grown rapidly in recent years. So, it’s no surprise that scientists suspect a connection between gut health and the development of Parkinson’s. However, new research is adding more details to the picture. A groundbreaking study revealed two common nutrients are often critically low in folks with Parkinson’s. This...
The “Cellular Wildfire” Fueling Long-COVID Revealed
A significant number of folks continue to feel unwell after supposedly “recovering” from COVID-19. I have some exciting news if you’re one of the millions battling long-COVID. Scientists from the University of Queensland just uncovered a crucial piece of the puzzle—and all signs point to inflammation as the culprit. Let me explain… ***** This groundbreaking...
Top 9 Nutrients Needed to Maintain Good Health
Let’s face it… the supplement aisle at your local grocery store is kind of overwhelming. Standing there staring at rows upon rows of colorful bottles, each promising better health, increased energy, or miraculous benefits can leave you feeling downright dizzy. With so many options, how can you possibly know which nutrients are truly essential for...
The Mini-Movement Revolution Beats Traditional Workouts
I get it… not everyone loves exercise. But you don’t have to become a gym rat to get major health benefits. New research reveals that those quick trips to take the garbage out or go to the bathroom might be even MORE valuable than your scheduled exercise time. In fact, these mini-movement breaks could be...
Mailbag: Natural Fixes for Stubborn Toenail Fungus
“Is there an actual cure for toenail fungus?” —Feeling Frustrated If you are frustrated because you’ve been battling toenail fungus, I’m not surprised. Toenail fungus is incredibly difficult to treat. But don’t give up. With a combination of natural treatments and patience, relief is possible. Here’s what’s worked for my patients in the past… Tea...