What’s the difference between fast weight loss exercises and slow weight loss exercises? The answer can be summed up in one word, “technique”. Technique is how you perform an exercise.

Correct form when performing resistance training exercises produces startling results, quick strength gains and fast weight loss. Incorrect form produces frustration and injuries.

Sloppy weight lifting technique

Take a stroll through any fitness center and you will observe a number of people lifting weights in a hurried and sloppy manner. They hoist the weight up fast, then drop it fast. Up fast. Down fast. You get the picture. They look like an old movie that’s stuck on fast-forward.

If your goal is fast weight loss then fast weight lifting is not the answer. Pay careful attention to the rest of this article because I am going to share a simple secret that will triple the effectiveness of your exercises.

What’s the secret? Properly performing resistance training exercises.

Before I begin, it will be helpful for you to know that there are three different degrees of strength that can be measured when doing an exercise. This is important so don’t skip over this part.

1. Positive: This is lifting the weight.
2. Static: This is temporarily holding the weight in position after lifting it.
2. Negative: This is lowering the weight back to it’s starting position.

The problem with most people’s lifting technique is that they only focus on the first part of an exercise, the lifting part, and ignore the static and negative parts.

Let me explain how to incorrectly execute a dumbbell curl.

1. Lean forward slightly then rock back and curl the dumbbell up to to your shoulder as fast as you can.
2. Don’t pause at the top of the movement.
3. Quickly drop the weight back to it’s starting position.

As I said, this how NOT to do a dumbbell curl.

To get the most benefit from any exercise you must do the movement slowly from beginning to end.

Here’s how to correctly perform a dumbbell curl for maximum results.

1. Stand straight, slowly curl the dumbbell in a smooth arc up to shoulder level.
2. Pause for a moment and focus on your bicep. Contract your bicep a little more if you can.
3. Slowly lower the dumbbell in a smooth arc back to it’s starting position.

Does this make sense? Can you tell that slowly lifting a weight, pausing, and slowly lowering it will generate results that are three times better than those who do it fast? It’s the slow movement up, the pause, and the slow movement down that is the secret.

Conclusion…

Perform all of your resistance exercises with this method and I promise you will get stronger faster, which means your metabolism will work better, which means you will lose weight faster.

Don’t neglect the pause and the slow return of the weight to it’s starting point. Done correctly all of your weight lifting exercises will become fast weight loss exercises!