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I just had a workout with personal trainer and fitness expert, Fred Hahn. After a workout that quickly taught me that I had a lot to learn about exercise and strength training, Fred and I had a nice low-carbohydrate dinner at a Manhattan restaurant and shared ideas.
Fred is coauthor of Slow Burn Fitness Revolution: The slow motion exercise that will change your body in 30 minutes a week, written in collaboration with the Drs. Eades, Michael and Mary Dan. Fred also blogs here.
I had heard about Fred’s “slow-burn” concept in past, but made little of it. I then met Fred on Jimmy Moore’s low-carb cruise this past year, where I gave a talk on how carbohydrate-reduced diets reduce small LDL particles. Fred provided a group demonstration on his slow-burn techniques. I watched the demonstration, even tried it a few times back home in the gym, but never really applied them, losing patience most of the time and just going back to my usual routine.
Well, Fred showed me today how to do his slow-burn. In a nutshell, it is the slow, methodical use of weight resistance until the muscle is exhausted. It involves slow movement–e.g., 5 seconds for a lat pulldown from top to bottom–repeated until exhaustion using a weight that allows, perhaps, 6 repetitions over a 60-second effort.
I’ve been strength training since I was a teenager. I’ve seen lots of bad training techniques, injuries, and hocum when it comes to how to use resistance training techniques. But I believe that Fred Hahn’s slow-burn technique really provides something unique that I hadn’t experienced before.
For one, the burn is nothing like I’ve felt before. Two, there appears to be nearly zero risk for injury, since the usual momentum-driven, herky-jerky motion often employed with weight machines is entirely gone. Three, if what Fred is seeing is true–enhanced visceral (abdominal) fat loss, reduced blood glucose, increased HDL, decreased LDL/total cholesterol–then there’s something really interesting going on here.
I also discovered that Fred is no ordinary personal trainer. He has insights into metabolism that I found truly impressive. After all, he’s been hanging around with Mike Eades, who’s a pretty sharp guy. What Mike Eades is to metabolic insights is what Fred Hahn is to exercise physiology.
I’m going to take Fred’s slow burn training insights home with me. I’ll let you know how it goes. Some aspects I’d like to explore: Will strength, muscle mass, and blood sugar responses change?
Fred Hahn’s latest book, adapting slow burn techniques for kids.
Change your life in 60 seconds
Another thing I find amusing is all this talk about "real strength". Whether you're engaged in explosive sports or a very slow exercise protocol, you are "demonstrating" strength/contracting your muscles. Your muscles are working at different levels of strength, but they are still doing the same thing they always do, "contract".
With a protocol like "Slow Burn" you are moving slow but are capable of producing a great deal of force, the greater the load. You are also doing it much safer than trying to throw a barbell over your head.
Do you really not see how a machine can allow you to engage the targeted muscles very intensely and safely? Do you really think the body doesn't have to stabilize itself during machine exercises? Do you not work the so called stabilizers more directly with other exercises??
The thing is Anon when people see videos of people using a slow rep protocol in good strict form, it looks as if the lifter is doing nothing. Watch here:
http://on.fb.me/dMKcBT
My eldest daughter Georgia is working extremely hard with a very heavy weight (for her). But it looks like easy work. Her heart was pounding through her chest.
So many people poo-poo slow rep training – till they try it of course.
Hey Fred,
I just watched some of the video you linked here. Something is up with my computer because it kept stopping and loading. I was having trouble trying to watch a "Renaissance Exercise" video last night.
That is awesome you have your family involved in training
The first daughter had excellent form and control! I didn't get to see much past 3 minutes of the video so far. Good stuff my friend.
Ok. Now i was able to see the whole video. These young ladies both have really good form and control Fred! That is awesome that you have them involved in what you do! Thanks for sharing
Ok. Now i was able to see the whole video. These young ladies both have really good form and control Fred! That is awesome that you have them involved in what you do! Thanks for sharing
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You bet. Kids love it!
"What you have discovered is fat gain and loss is all about how you eat and not exercise.
Slow Burn is all about proper form. I have a video that takes you through a home based workout using body weight and free weights.(Fred)"
How can one use slow burn principles of heavy resistance with bodyweight?