'Power of 10' is by Adam Zickerman primarily as well as Bill Schley.

I bought this book on impulse while buying four Low-Carb books of Dana Carpenders via Amazon. While reading her reviews I came accros a couple that recommended Power of 10 as being very complementary to Low-Carb even though his nutritional advice is not particularly along those lines. I read the rest of the book today. And began selecting the exact exorcises I will be doing.

His method boils down to very slow and deliberate reps 10 seconds each, then ten seconds slow release, of rather light weight. About 8 reps. Training via gym machines or at home. A slow burn if you will up to the point of failing to be able to move the weights any more and keep trying for another 10 seconds. The kicker is you exhaust almost all your muscles in 20 minutes total work out, then do NO more exorcise for 5 to 10 days. Just let your body heal.

I lifted weights for years and never got anywhere near the results I did while digging ditches one summer in my teens. I had chalked it up to youth. As I was reading his book it started to make sense. A ton of sense. That summer when I put on muscle, lost all my fat, and got the ripped six pack without trying, we only dug ditches ONE day a week! We were so wasted by the heavy work in very hot weather that they cut us the slack of pacing the work at once a week. Totally wasted we often didn't come into work the next day, and went into deep healing for the next week, lots of sleep and eating instictively a little more by way of more often mini meals Like Zickerman suggest in his program.

Anyhow I was wondering if any of you had tried this exorcise program and what your results were. Heres the ISBN if you want to look it up at Amazon or other book vender, 0-06-00089-X copyright 2003-4.

Stephen

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My "5 Flavors of Low Carb Chocolate Candies."

stephen, i hope you get some responses on this topic ... because i have HEARD of this program - and from what i hear, it WORKS QUICKLY and EFFECTIVELY. but i need to do more research - i honestly don't know too much about it.

I've heard about super slow strength resistance but not the power of ten, let us know how it works Stephen

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Shimmer
my blog

Sure thing SShimmerr. I Just checked Amazon on this title the paperback is $14.95, but just as when i bought mine there were used and overstock new coppies for about $3.89 + $3.50 shipping. Depending on the state of the vender there may be no tax charged.

I am rally looking forward to getting into this thing full swing either today or tomorrow, mostly because of one particular exorcise I due that corrects my posture. But I keep forgetting to do it each day. With Adams program I will need to do it only once every 5-7 days, depending on how fast my muscles rebuild after the deep slow work out.

The Atkins, etc diets are totally compatable, just with Power of 10, a person needs to eat at least a two cup snack every couple hours including some quality protein, this is to keep the bodies starvation respoce turned off so it doesn't start storing fat. Adams site sucks and the one demonstration video is terrible but I am grateful for the book as yesterday while I was choosing the exorcises I will be doing, I used his methods and holy cow, I could really feel the burn.

I also hope to get some more responces. I plan to build a homepage for myself so I can share some favorite stuff like software links and pictures for a few of the regular posters like Kim and yourself. If this exorcie program works as well as I hope I will post some images of the exorcises and my results.

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My "5 Flavors of Low Carb Chocolate Candies."

Thats Great! I look forward to your up and coming website!

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Shimmer
my blog

Website will likely be up the first week of February.

SShimmerr, clue me in on the Green Tea Thing, I haven't gotten arround to learning about that yet. Whats up with green versus the normal Lipton black teas? And your eyes are green arn't they?

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My "5 Flavors of Low Carb Chocolate Candies."

Stephen - I can't say enough good things about the miricle of green tea. Our moderator Barb introduced me to the benefits of green tea and we have a great thread over on the challenge boards...you should check it out!

I have not done a comparisons of green vs. black tea, so I can't say as to which is better for you. The weightloss benefit is what initially got me interested in the green tea.

I've done a bit of research online and found the health benefits to be amazing....from cancer prevention, weightloss, cavity and tooth decay prevention, immune deficiancies, it even helps bad breath! *L*

I've noticed a big difference in my complexion, not only since I started drinking green tea and taking green tea supplements but I also made a home remedy facial toner from the green tea that is really doing wonders for my skin.

Here are a couple links to some sites I found:
http://chinesefood.about.com/library.../aa011400a.htm
http://www.bodybuildingforyou.com/he...ea-extract.htm

There is a wealth of information on the web.

Hope this helps!

P.S. Sort of green eyes, yes. They are more hazel but sometimes they go totally green, for whatever reason. I dunno, its wierd

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Shimmer
my blog

Thank you SShimmerr! These links were very helpful and led to others as well. I will have to give it a try. Due to consuming daily about 1-1/2 gallon of black Lipton Cold brew as part of my anti-depressant regimen (not the counter acting MAOI inhibitors) I will have to be careful about changing all my tea intake. But atleast a few cups a day may be a very good idea in the short term. The information reminds me of the differances between stone ground 100 % whole weat floour and super proccessed white flour. White flour & white rice taste empty to me. Maybe I will even like the flavor of a good green tea. I am very spoiled with the cold brew method I currently use.

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My "5 Flavors of Low Carb Chocolate Candies."

Only when I remember that my father had green eyes I can remember what he looked like. A co-worker I had, had green eyes and dyed black hair. Sparks fired between us but lifestyles were too differant to do anything about it. But reason was hard to hold onto when looking her in those green eyes.

I'm pretty much a monk these days anyhow. Even passed on a stress free night with an old flame the other day. My life is simple now not just because I need it that way but because I like that way too. There is a site and book about those that prefer living alone, called Quirky Alone. Ironicly the only other person I met via the QA www.meetup.com forums was a local gal fishing for some sexersize but once that was pushed out of the way we did have a nice meal together. http://quirkyalone.net/qa/

Well off I go to refine my Power of 10 routine....

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My "5 Flavors of Low Carb Chocolate Candies."

UPDATE: I just impulse bought a copy of Quirkyalone. Amazon vender $3.48 + 3.50 S/H. I have a friend next door that should read this book right away. Shes about to break up with her boyfriend and she is a person that has to have a man in her life every day for her self esteem, or so it would seem.

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My "5 Flavors of Low Carb Chocolate Candies."

I joined 24 Hour Fitness in Lakewood WA USA to apply Power of 10. Let me tell ya I am feeling good. Like all things the more you put into it and tinker to fine tune to what you are trying to improve first the better. Just some gental stretching and then 6 exorcises. Took me about 2 hours as I was having a time finding the machines. But barely broke a sweat yet muscles very much tasked. It will be interesting to see if I am sore tomorrow. They had a ton of machines so it was easy to get on what I wanted. I went in the middle of the day which helps.

I used a musicians metronome to help me keep time with my repititions. Ten seconds down, ten seconds back, at point of exhausted muscle hold for ten more seconds. Pretty simple really. Although the book is worth the doe because there are a lot of helpful tips for each exorcise whether on a machine or using free weights. And he explains a few alterations to diet neccasary such as eating a snack every couple hours.

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My "5 Flavors of Low Carb Chocolate Candies."

Maybe a hot bath and drinking a lot of water will flush any lactic acids out of your muscles, and keep them from feeling so sore.

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~~~Teelbee
Back to GOAL!!!
start weight: 176/goal range: 137-134/now: 138
Reached goal in Aug. 2003 - 4rd year of maintenance.

Hey Stephen...

GOod to hear you are doing the "power of 10"... I would like to read more about it..sounds like a good plan. The soreness is the bad part of the workout...however if I am not sore after I work out I usually don;t think I worked hard enough...hehehhe....

If you get sore, it will most likely happen 24-48 hours after this type of muscle workout. The soreness you'll feel is called DOMS or delayed onset muscle soreness and will last anywhere from 4-7 days.... It isn't lactic acid build-up as many kinesiology research people formerly believed (lactic acid is promply flushed from the muscle after 1-2 hours) but from microscopic muscle tears. Ironically the only way to relieve the soreness is to do some low intensity aerobic exercise....weird but true...

Just thought I'd share this info with you. I am a massage therapy student at the moment and we prescribe our clinic patients exercise to help with thier rehab and to strengthen... I thought I'd save you the pain by telling you how to relieve the pain if it happens to occur.

Good luck with your workouts!!!!

Let me know how it is going!!!

Regards,
Krystyne

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Start - May 7th, 2004, 175/157/145



http://hockeygirl34.blogspot.com

BC has been doing power of 10 for years - that's where I first heard about it. She looks amazing.

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Jen



179/179/120

Thanks for feed back everyone. Next morning now, and I wouldn't call myself sore as much as I can simply feel my muscles as I use them. And there is so much more pep in my step. As I let them heal and grow for the next few days it will be interesting to see if they grow more sore as Krystyne suggest.

My posture is always a little better after starting to work out, BUT nothing like this. My body is perfectly erect without effort. The only problem is my vision is weak and I catch myself slouching an elbow onto the desk to lean forward out of habit. But I am catching myself.

I have a ton of pens and pencils so I layed a bunch next to my keyboard. So when I do this I feel the pens roll about under my arm and I raise back up. I'll need this little helper for a month or two. I have 3 sets of new glasses, the vision is as good as it is going to be for quite a while.

I called the manager of the gym just to say how much i enjoyed myself yesterday and look forward to using the facility for a very long time.

Jestey I am glad to hear another person that has had success with Power of10, and for years for that matter. It really makes sense. Kind of like Low-Carb Eating, the more we put into it, the more we get out of it.

In fact if I am not REALLY sore by tomorrow, then I know i will need to focus more and do the exorcises slower with slightly more weight. I noted all adjustments and weights used on each machine. They had a machine for every exorcise, even shoulder shrugs. This is very good for someone with varable balance issues. $19.95 a month and no contract is very reasonable, I know as I shopped arround. And the adult setting was better suited for me than the YMCA.

I will post occationally as time rolls on to tell of my results or lack of said results from Power of 10. I think even I will be surprised.

TeelBee, I have all the ingredients for that 3 Minute Cake. I am waiting for Amazon to deliver my new microwave so i can do the recipe justice. Not to mention experimentation like adding some nuts.

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My "5 Flavors of Low Carb Chocolate Candies."