Sexy & Slim At Any Age blogger Joyce Vedral is a certified personal trainer (ISSA). Now in her 60s, Joyce is also proof that the fountain of youth exists… if you are willing to exercise and eat right! Her books, videos and DVDs have sold nearly two million copies. She has been on the New York Times and USA Today bestseller lists four times.

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Slim 'n Sexy At Any Age

by Joyce Vedral, Fitness Professional
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You've heard it all by now. When working out, you must "move very slowly to get maximum results."

"No!" cries another expert. "You have to move fast in order to get in shape."

Well, if you want to get in shape the fastest way, ideally you should do both and shock your body into making maximum progress. In addition, you should vary the moves so you don't do the same exercises for a given body part every time you work out. Why? It's called "muscle confusion."

Going Through The Motions

When you do the same old exercises every time your muscles say to themselves, "Oh that again. I can do this in my sleep." And, in essence, your muscles do just that -- they go through the motions half asleep, putting less effort into it each time you work out because they move along familiar paths.

When you do different moves, and at a different pace in the bargain, you're really making your muscles work with a double whammy of muscle confusion.

But exactly how does this work? The idea would be to do slow exercises for your body part one day, then switch to faster moves for that body part your next workout day, and keep switching that way.

I'll use the difficult-to-shape triceps muscle -- your sagging back of the arm -- as an example. But you can do your entire body this way.

Slow-Moving Overhead Triceps Extension

Start: Stand with your feet a natural width apart, holding a dumbbell over your head between your interlocked fingers and thumbs (be ready to extend the dumbbell behind you).

Action: Keeping your elbows close to your head, slowly lower the dumbbell behind your head counting 1-2-3-4 slowly and going as far as you can comfortably go. Then, flexing as hard as possible, on the count of 1-2-3-4, raise the dumbbell to the start position. Repeat until you have done 10 repetitions. Repeat two more times.

The next time you work triceps (take one day off) do:

Faster Moving Overhead Triceps Extension

Start: Stand with your feet a natural width apart, holding two dumbbells straight up, palms facing each other, arms close to your head, ready to extend the two dumbbells down toward your back-neck-shoulder area.

Action: Keeping your arms close to your head, and counting only to 1,extend both dumbbells downward until you go as far as you can comfortably go. Then, flexing as hard as possible, return to start position, again counting only to 1. Repeat until you have done 12 repetitions. Repeat two more times.

You can go a little heavier than your slow-moving exercise here. If you were using 2 pounds for the above you can use 3 here for sure.

For a full body workout using this method, check out my DVD package, BURN FAT FASTER: SLOW IT DOWN TO SPEED IT UP, at www.JoyceVedral.com.

@ 3:11pm ET on March 6, 2008
Love the article! I have been confused about this topic for quite some time. The experts can never seem to agree in the magazine!

@ 3:27pm ET on March 6, 2008
Thanks for posting! It is quite confusing since every article every written states something different!

@ 6:51am ET on March 10, 2008
I'm glad you are all listening. If you need extra help e mail at jvbody@aol.com.
Love Joyce

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