Want To Train Better? Just Train Faster Oc tober 28, 2011 by: Nick Bromberg

So you want to look like an athlete? Well, then you need to start training like one.

Yeah, most of us will never have the genetics of an NFL or NBA player, but everyone can start tapping into their genetic potential for muscle and strength with one simple change to your weightlifting routine:

Start working out faster.

That's right: All those times you skipped the gym because you only had 20 or 30 minutes, turns out you could have gotten an ideal workout if you were dedicated to using every single second.

"Lifting or moving quicker will, in general, fire more fast-twitch muscle fibers," says Portland-based trainer Christopher Bathke, "Lifting more explosively is a crucial method if you want to improve in power and or strength."

While sprinting (anaerobic) and long distance running (aerobic) are two different types of cardiovascular work, the fast-twitch principle is another reason why sprinters generally have more muscle than marathoners.

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"If your goal involves improving any type of sport performance," Bathke says, "then naturally you want to train your nervous system and muscles to fire as quickly and efficiently as possible."

No elite athlete goes into the weight room and uses the super-slow method of eight seconds-per-bicep-curl. Of course that doesn't mean you should start flinging the pink dumbbells around wildly as you do your tricep kickbacks. And it doesn't mean form should be sacrificed. It just means that your workout should tire you out -- not just make you sore in 36 hours.

"Think about performing the concentric part of the exercise as quickly and forcefully as possible, provided you can maintain ideal form," Bathke says. "With a chin-up, focus on pulling your chest up to the bar as fast as you can while using strict form and not shrugging your shoulders or swinging your legs."

This will also protect your body by engaging your core and preventing injury. And, not to mention, you'll look better too.

So put your smartphone down and stop sneaking glances at the ladies (or guys). Get moving, get fit, and get out of there.

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21 DAYS TO FITNESS

START TODAY!

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"21 Days to Fitness" -- Getting set up for success -- Step 2

STEP Setup Your Team Beachbody Dashboard The next Team Beachbody page looks like this: Click on each button and set up your Dashboard! Be sure to upload a photo of yourself. You may see your Facebook profile photo at the top right of your page. It is easy to login and connect with Facebook.

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"21 Days to Fitness" -- Start today!

You're on your way to better health and fitness!

To be successful with the "21 Days to Fitness" program, follow the steps on the next few pages. I will walk you through each step. Try to finish each step by the first day of your program. Be sure to complete EACH STEP. Do not skip any of them. All of the steps are included in the program to increase your opportunity for SUCCESSFUL WEIGHT LOSS! It is absolutely necessary to follow each step of the program correctly to achieve success. The steps are all very EASY to follow. This program is FREE, however, I will recommend a few resources that you may want to buy in order to increase your weight loss. I do not recommend "diet pills," or other unhealthy weight loss methods that may or may not work. Everything that I recommend is based on sound health and fitness principles. If you signed up for the "Headstart" (beginner) program, you should expect to lose 5-10 pounds. "Follow Me" (intermediate/advanced) program members can expect to lose 10-20 pounds. Everyone will follow all of the same steps, but advanced members will do a little bit more. Are you ready to get started? LET'S GO!

STEP SETUP FOR SUCCESS Join Team Beachbody Online THEN SCROLL DOWN TO THE BOTTOM OF THE PAGE. Select the "Free" or the "Club" membership.
What's so great about Team Beachbody? It's (or $2.99 a week, your choice) Team Beachbody provides workout buddies, encouragement, fitness resources, recipe ideas, and solid health training.

Finished? Click here to go to STEP 2!