Slow Burn - Fred Hahn

[hummingbird11]

Agreed on BOTH counts!!

WOW, thanks Linda!

Ya know, I stopped running after college.
I began to feel it was just too hard on my body.

But this blew my mind! Whoa. No more guilt!

Originally Posted by Whitedov1208

Sazzie - you do look good and much younger than your years. Go ahead and put up an updated photo on your avi!

Hummingbird: This is from Fred Hahn's Book on Aeorbics - an excerpt...I hope I don't get into trouble....Keep in mind that I'm new at this and until I try it and it works, I won't endorse. But it is an interesting read... I would recommend getting the book. He says a lot more and it's encouraging.

"And what about the hard-core "getting in shape" endeavors - jogging, aerobics, roller-blading, cycling, stepper workouts, Tae Bo? Surely they improve fitness, don't they? Or course, but the way they do it is tremendously inefficient and comes with an almost harrowing amount of risk. In 1999 alone, weekend athletes and exercisers ended up in emergency rooms by the million at a cost of some $22 billion. Most of these sufferers were aging baby boomers injured trying desperately to stay in shape through jogging, biking, aerobics, roller blading and a host of other activities. Sadly, most of these sufferers probably accepted the idea that injury in some form - shinsplints, muscle strains, sprains, pulls, tears or even worse was the price of admission for better health and a trimmer,fitter physique.

Running is a case in point. Even if they don't suffer other injuries, runners end up with bad knees, damaged hips and weak backs - all injuries that arise from the punishing beating the body takes when you run. It may surprise you to learn just how punishing it is. The impact transmitted through the ankles, legs, knees and hips to the rest of the body from each running step is about 3X your body weight....If you are obese and trying to get into shape by running, these gifures are much more frightening. A 220 lb jogger generates 175 tons of force. that's 350,000 pounds of force on knees, hips and back...."

He also mentioned that running impacts your head and releases a harmful protein, S-100B in their blood. Elevated blood levels of this protein, which leaks from certain brain cells when they are traumatized, have been shown to correlate with neurophsychological deficits. So, not only does running pound your back, it pounds your head as well.

[hummingbird11]

did U get the DVD yet ??

I'm waiting with baited breath!!

Originally Posted by beachfires

Starting SB today, in fact...drinking my pre w/o protein shake as I type...looking forward to getting back into the workout world. I (at one time) was religious in my lifting but, life didn't just knock on my door, it came crashing thru univited and with a huge chip on it's shoulder!!

Getting back into EVERYTHING starting today, good eating, good exercising and started my freshman year of nursing school on 9/8. Starting a new job, on a new shift today as well so...might as well put it all out there and develop my discipline for EVERYTHING at one time so I won't have excuses for how and why it won't work later on...start it working and keep it working.

I will be checking back in here on this thread often to see how everyone is doing and to keep myself up to date on what is going on in the world of SB. I just ordered the $75 package and hope to receive it soon. I have a fairly complete gym in my basement, universal machine, weight bench, tread, recumbent bike and nice rubber floor so I am all ready to get back in the game.

[hummingbird11]

Hey BeachFires!
You're killing me here!
A N T I C I P A T I O N
it's keeping me way way way-uh-ting!!!!!!!

Originally Posted by hummingbird11

did U get the DVD yet ??

I'm waiting with baited breath!!

[hummingbird11]

Aloha BeachFires!

How are you doing with all of your recent life changes?

If U are (hopefully) doing well, fantastic!!

If U are not as on top of everything as you would like; please do NOT be discouraged or too hard on yourself as that sounds like a LOT of change to take on at once

Even Fred Hahn (in his free eBook; which is all I have) says to incorporate changes slowly, one babystep at a time. So please remember that and be kind to yourself; no negative self-talk - K?

I was wondering if U received the DVD yet and if you like it? I really want to order but $75 is a lot for me to spend right now; esp since out of ALL of the exercise DVD's I own there are really only 3 that I use faithfully. I'm really trying to get better at researching feedback/reviews of items B4 I purchase them myself!

So please, when you have a moment, please drop us a line to let us know how U doing and how U like da DVD?

Mahalo!
HB

[BlueTopaz]

Did Slow Burn workout at gym yesterday. Must have overdid it. I am one sore pup today...arms, thighs - OUCH! Walked the mall today - ummm, shopping...

My daughter gave up her yoga ball and I have it. Gonna check out some exercises I can do on it via internet. I only know 3 exercises offhand. Gotta work on lower tummy, butt, hips and thighs. On my off gym days, I should do at 2 days at home exercises.

Letting carbs back in diet to see what happens if I exercise more - maybe I don't have to restrict so much - we'll see. Trying to eat small amounts every 3 or 4 hrs.

I have a great breadmaker collecting dust so I got it out and making Meditterean Herb bread now as I type.

Does anyone know any good home exercises that targets the lower body?

[hummingbird11]

Callanetics: Evolution

Originally Posted by Whitedov1208

Does anyone know any good home exercises that targets the lower body?

[hummingbird11]

try eating your Carbs pre-workout and Protein post-workout

Originally Posted by Whitedov1208

Letting carbs back in diet to see what happens if I exercise more - maybe I don't have to restrict so much - we'll see. Trying to eat small amounts every 3 or 4 hrs.

[magdala]

Hi

I started slow burn about a month ago having bought the book years ago!

It has made a noticeable difference to my strength already so I am going to keep going...

However I note from the book doing slow burn every 5-7 days is recommended but the author writes in this thread twice a week is right...

I am happy to follow twice a week, but what's right?!

[inatic]

what is right is what is right for your body and recovery..

.. if twice a week is too much then follow his original suggestion in the book. Either would be correct as they were both written by Fred.

[clairtique]

Hey Fred..this may sound like a sophomoric question...
I work out at Body by Berle (spelling) in Fresh Meadows (NY) 2 times per week with a personal trainer for 25-30 minutes...extreme weights...and slow...just what you advise as I read your posts...I am very strong...and they are amazed at the weights I can push/resist...My thing is...my food is totally out of control...pizza, pasta, chips, etc...so, while I know, especially in my calves..they are cut...I'm worried that I may be building too much muscle...and, when I cut the sugar, which I am doing tomorrow...I have gained a lot of fat on my stomach area, which to me feels absolutely discusting...doing low carb...will the fat go and I will see the definition that I must have built do to the extensive work outs I have been doing for the last year and a half? I keep hearing of late that the weight is all about diet, but the form and definition of body is about weights. And yes, I try to tell people that this total weight body workout is also aerobics...and they laugh at me. I guess because I eat all this garbage and they think...well, obviously it doesnt work. I give myself credit, though..because even though my eating is horrendous...I have continued with the weight/resistance training...I'm just hoping now that starting tomorrow, I'll finally get my act together...and see this yucky fat go.
Any insight/ advice/ inspiration?
Claire

[hummingbird11]

Claire,

I think you are definitely on the right track!

Eat in a calorie deficit (calorie range = approx 10-12 times your body weight); Keep your Carbs in the 50-100 range; drink plenty of water; get plenty of sleep; and keep up the Exercise!

Yes, weight-loss is 80% WOE; so you do need to clean-up your diet; then you will "lose the fat" and "see the definition"!

Best of luck to you!

Originally Posted by clairtique

Hey Fred..this may sound like a sophomoric question...
I work out at Body by Berle (spelling) in Fresh Meadows (NY) 2 times per week with a personal trainer for 25-30 minutes...extreme weights...and slow...just what you advise as I read your posts...I am very strong...and they are amazed at the weights I can push/resist...My thing is...my food is totally out of control...pizza, pasta, chips, etc...so, while I know, especially in my calves..they are cut...I'm worried that I may be building too much muscle...and, when I cut the sugar, which I am doing tomorrow...I have gained a lot of fat on my stomach area, which to me feels absolutely discusting...doing low carb...will the fat go and I will see the definition that I must have built do to the extensive work outs I have been doing for the last year and a half? I keep hearing of late that the weight is all about diet, but the form and definition of body is about weights. And yes, I try to tell people that this total weight body workout is also aerobics...and they laugh at me. I guess because I eat all this garbage and they think...well, obviously it doesnt work. I give myself credit, though..because even though my eating is horrendous...I have continued with the weight/resistance training...I'm just hoping now that starting tomorrow, I'll finally get my act together...and see this yucky fat go.
Any insight/ advice/ inspiration?
Claire

[inatic]

i agreed. excess cals will build muscle.. once you diet down, you will lose the fat covering your muscle. You might think, once the fat is gone you are 'small' lol..

[Slow Burn]

Originally Posted by clairtique

Hey Fred..this may sound like a sophomoric question...
I work out at Body by Berle (spelling) in Fresh Meadows (NY) 2 times per week with a personal trainer for 25-30 minutes...extreme weights...and slow...just what you advise as I read your posts...I am very strong...and they are amazed at the weights I can push/resist...My thing is...my food is totally out of control...pizza, pasta, chips, etc...so, while I know, especially in my calves..they are cut...I'm worried that I may be building too much muscle...and, when I cut the sugar, which I am doing tomorrow...I have gained a lot of fat on my stomach area, which to me feels absolutely discusting...doing low carb...will the fat go and I will see the definition that I must have built do to the extensive work outs I have been doing for the last year and a half? I keep hearing of late that the weight is all about diet, but the form and definition of body is about weights. And yes, I try to tell people that this total weight body workout is also aerobics...and they laugh at me. I guess because I eat all this garbage and they think...well, obviously it doesnt work. I give myself credit, though..because even though my eating is horrendous...I have continued with the weight/resistance training...I'm just hoping now that starting tomorrow, I'll finally get my act together...and see this yucky fat go.
Any insight/ advice/ inspiration?
Claire

Hi Claire - I think that you will indeed see the results you want so long as you sleep well and eat enough protein. It's a slow process however. At best 1-2 pounds of fat loss per week. Steer clear of all grains and fruit for now. Limit dairy. If you drink remember that alcohol stops fat burning in its tracks.

Go for it!

[Slow Burn]

Originally Posted by inatic

what is right is what is right for your body and recovery..

.. if twice a week is too much then follow his original suggestion in the book. Either would be correct as they were both written by Fred.

Agreed. And it can and does vary week to week. On some weeks if I have slept like a baby, avoided alcohol, eaten really well, I have been able to train 3X a week and get good strength gains. Once workout every 3-5 days works very well for most clients.

[zizi]

Hello Fred!

I just discovered this thread today and replied to it--can't find my post now. The gist of it is that I'm sick of doing to 8 - 10 miles at 3.5 mph 4 - 5 days a week on treadmill at various degrees of incline and seeing little or no movement on the scale, while aggravating my shin splints! I do some weight training on my Total Gym and I also do the Bar method DVDs. Anyway, I just finished reading your book and attempted my first SB work-out this morning. The only thing I couldn't do was the slow mo push-up; I can go down slowly, but I'm not coming back up!

Otherwise, I discovered that I'll need more weight than my 10 lb. free weights to reach muscle failure in 3 - 4 reps on most of the upper body stuff.
Thanks!

Z

Update: found and bought the home DVD. Am reading the thread from the beginning now.

[zizi]

Fred:

Day after my first SB work-out and my arms and neck are sore; the rest of my body, well, not so sore at all. I really thought my thighs and abs would be sore, but they are not. Any suggestions while I await the DVD?

Thanks,

Z

[Janna]

Originally Posted by zizi

Fred:

Day after my first SB work-out and my arms and neck are sore; the rest of my body, well, not so sore at all. I really thought my thighs and abs would be sore, but they are not. Any suggestions while I await the DVD?

Thanks,

Z

zizi - Where did you get the DVD? I have looked online and have never been able to find any. I do see that everyone seems to know Fred and his site but I don't see a link. Any help would be appreciated.

Thanks

Never mind, I found it! I'm really excited. I've got a book (but not sure who wrote it), and have actually signed up for introductory sessions at a local facility, BUT I figured after the introduction it would be very expensive, so I cancelled. Besides I much prefer working out at home. I do Callanetics, Physique 57, and Squeeze right now. Callanetics is great, but I really want to try this.

[zizi]

Hello Janna:

I just got the Slow Burn DVDs and haven't tried the one the demonstrates the work-out yet. I'd be interested in what you think and how you feel after you try the exercises. Feel free to send me a private message if you don't want to post publicly.

I did Callanetics back in the 90s and some of the exercises REALLY hurt my knees; plus it took FOREVER to complete the work-out: ten to fifteen minutes, me arse! More like an hour or longer! It also ruined the shape of my naturally gorgeous Dutch butt!

I prefer the Bar Methods DVDs (the ones with founder Burr Leonard demonstrating the routines, not the ones where her "trainees" do the video) to Callanetics... no knee pain! And faster, better looking results! Some of the exercises are quite similar to Callanetics; others are completely different.

You do need to incorporate strength training with your cardio to develop the muscles you need to help you burn more fat, in my opinion. (I don't now what Physique 57 is.) I've got a Total Gym and a TRX Suspension Training Kit. Haven't tried the TRX yet. I also have a NordicTrack Incline Trainer.

I've been athletic my whole life, whether or not I was overweight and pretty much have my own home gym. I abhor exercising in public, no matter what I weigh!

Please keep in touch!

Best,

Z

[Janna]

Thanks z. I don't know of any Callanetics that claim to be only 15 minutes. But I do love them and have gotten real results with Callanetics. But I have been curious about Superslow or Slow Burn for years. I'll let you know what I think when I try it.

Physique 57 is a faster more intense version of The Bar Method or Callanetics. It's like Squeeze Stronger only faster. I really enjoy the lower body section of Squeeze Stronger. Physique 57 is good, but there is a bit of a dread factor for me. Callanetics far and away has been the best for trimming my mid section. With Phys57 and Squeeze right up there.

[zizi]

I was living in Ireland at the time and bought the UK version of one of the really old Callanetics books in which the author claimed the work-out was only ten to fifteen minutes per day. I gave the book away to a friend when we moved to the States. I'm glad you found a version of Callanetics that works for you!

Please keep me posted on your SB experience and I'll do the same! Saturday morning, if my cleaning lady takes the day off, may be my first opportunity to try the SB with the DVD.

Best,

Z

[zizi]

Well, I mysteriously threw out my lower back yesterday morning; so I am temporarily sidelined from exercising.

AAAAAARRRRRRRGGGGGGHHHHHHHHHHHH!!!!!!!!!!!!!!

[HAES SAHM]

I have been reading about slow burn and it makes so much sense to me.

The gym is not an option for me, so I will working out at home. I am considering buying Fred's book, but am waiting for finances to allow. I really don't want to buy it, though, if it is unhelpful as to "at home" workouts. Is there an program in there for home use? I am going to purchase adjustable hand weights.

Meanwhile, I got "The Power of Ten" from the library. I liked his exercise advice, but his nutrition advice...not so much. I am sure I will like Fred's take on it much better.

Anyway, yesterday I did the "for traveling" workout from POT. I was very pleased with the workout and have some DOMS

If anyone is doing Slow Burn, I would love if we had our own support thread. Anyone.......anyone .... Beuler....

lol

ETA I really do not want to spend $50 on a dvd for a home workout plan...

[zizi]

The book gives you about eleven exercises for home; there are more options for the gym. I prefer to exercise at home, however. I bought the DVDs because I found the images and instructions in the book insufficient. I've only tried SB once so far though and was not sure I was using proper form, etc. The nutrition info is the Protein Power LC plan.

[HAES SAHM]

Thanks, zizi! Are the 11 exercises put into "routines"? Did the DVD ease your mind about form?

I have to be able to do a plan in my home or it is not the plan for me.

[zizi]

The eleven exercises at home are to be done in the order in which they are given.

I honestly haven't had a chance to check out the DVD and my back is still killing me!

[clairtique]

The slow heavy weights are great. Unfortunately, my knees/calves have been killing me for the last couple of months...so have not been able to work out, and just had surgery on my right foot for bunyons/hammer toe...what a mess..but not the traditional surgery with stiches and crutches...I was able to walk out and resume all normal activity...well, as normal can be. It will still take a while to recover, but, I am not layed up. I was thinking of going back to the trainer for upper body and some lower stuff...as long as it doesn't involve pushing weights with my feet. I still have to get my knees/legs checked out...it seems my brain has changed gears, because ever since the surgery on my right foot last week, my legs aren't bothering me? The mind plays tricks. But, my left knee especially is still swelled, not as much though. But, I miss my 2 times a week 30 minute workouts. But, I guess I have built up so much muscle, that I'm still doing o.k. even without the excercise.

[zizi]

clairtique:

You have my condolences on your surgery! Hope you have an expeditious recovery!

How long have you been doing the slow lift approach and how long before you saw noticeable results?

Best,

Z

[sazzie]

I've been doing Slow Burn at the gym since August after a one year absence from it. Did it the previous year for 5 months, and had to stop due to other things happening in my life.

I was fortunate enough to find a Slow Burn trainer in my local gym. I do a total of 7 different exercises.

While I've noticed a definite increase in strength, I haven't noticed any significant increase in muscle tone.

Of course I'm a lot older than most of you (71) so things have slowed down quite a bit.

Currently, I'm leg pressing 140 lbs. and increase my weights 2 lbs. each time I go, so today will be 142 lbs.

My upper body, like most women, is weaker than my lower body, so am only lifting 50 lbs. on bis and tris. I expect to increase that weight today when I go for my session in about a half hour. Have to go a bit slower also because of some tendonitis in my left arm.

I also ride my bike at least 3x a week!

Since I'm retired, I don't have the physical activity I once had, but still do seem to have the endurance to do the workouts.

I've had e mail conversations with Fred Hahn telling him about my workouts, and he said to continue doing exactly what I'm doing, and that I am on the right track.
With that kind of encouragement, it gives me the incentive to carry one........

[zizi]

GO, GRACIE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[clairtique]

Thanks Zizi!

I up until a couple of months ago, I think in May it will be 2..no, maybe three years. My mind is going! Huge muscle tone in lower legs, butt..my problem is that my diet is so out of wack that I am covering my muscle with fat. If the fat weren't there, I have no doubt there would be amazing definition. Thing is, I noticed that I did bulk up...especially the calf muscles...I guess some women bulk up more than others. But until I get the food thing finally under control, I won't know the true results. By the way, does anyone know how long being away from strenght training it takes for your muscles to lose what you have worked on?
Thanks.