Articles > 10X Stronger Exercise
I always thought that to change how my body looks, all it takes is sports, I can eat everything, and be in any mental and social state I want. Over the years, I have realized that exercise would take you from healthy to healthier and is not the key to health. COVID pandemic, for most of us, transformed the way we think about our lives . I signed up for several programs at MindValley, a great online university for personal development, which helped me upgrade my way of thinking and transform physically. I lost 20 kilograms, managed to get the body of my dreams, and most importantly, my energy levels skyrocketed. I was so happy with what I achieved that I set a goal to help everyone who wants to maintain optimal health, and in 2021 I was certified as a health & fitness coach. I want in this article to share with you some tips for maintaining health and the things I have done and led me to where I am today.
The importance of muscle tissue and 10X method
Weight loss
Fat & Muscle tissue
Sugar Balance
Muscle & sugar levels
Bone Protection
Muscle & Bone
Self Confidance
Muscle & Feeling
10X Stronger Exercise
Thirty Min a Week
The Method
How to Practice
It is crucial to understand that healthy muscle mass and mass are the main thing that has to do with longevity in good health (1). From age 30 onward, our muscle mass decreases over time. About 5% of muscle mass is lost in a decade (2). If you start exercising from age 30 (and did nothing before), you can slow down the rate of decline until the age of 70 by about 15% (actually earning 3 decades). The type of muscle strengthening training is the most important for older people because muscle quality is strongly correlated with survival (3). Also, adults can train as it can be adapted to almost any physiological condition. So if longevity is important to you, you should consider improving the quality of your muscles.
A high percentage of muscle tissue in the body has many benefits:
Lower fat percentage.
Maintaining a blood sugar balance.
Strength, power, stability and physical energy.
Maintaining the joints.
Maintaining bone mass and preventing osteoporosis.
Raising mood and self-confidence.
So how does muscle tissue relate to all of these?
1. Weight Loss
I know many of you are here reading in the hope to lose weight. So, first of all, active muscle tissue helps us reduce fat tissue mass in the body. Muscle consumes sugar and carbohydrates that enter our bodies and do not become fat stored in adipose tissue. Recent discoveries show that muscle tissue releases substances (myokines) that delay adipose tissue building (4). Also, if we increase the percentage of muscle mass, we automatically decrease the percentage of adipose tissue – it's a matter of numbers. For example, if I weigh 100 pounds with 70% muscle and 27% fat (everything else is bone), then if I increase my muscle percentage to 75%, I will automatically be at 22% fat. Aside from the numbers, understand that even if your weight is still 100 kg, you look fitter, and your energy levels rise due to a preferred metabolism in muscle tissue. Therefore weight alone is not a sufficient measure of health.
2. Sugar Balance
Muscle tissue has a role in balancing sugar (5). When we have trained muscle, it takes in more sugar from the blood for energy expenditure (activity of- and creation of energy stores). This lowers the amount of sugar in the blood. If our muscles are untrained, more sugar circulates in the blood, and due to lack of use, it is stored as energy in adipose tissue. Moreover, a high amount of blood sugar can lead to the disease of the last fifty years – diabetes. If we constantly flood the blood with sugar, it forces the hormone insulin (whose job is to get sugar into the cells) to consistently activate its receptor. At some point, this can lead to reduced sensitivity of the receptor to the hormone and then slowly develops insulin resistance leading to diabetes. Increasing muscle mass can, in some cases, dramatically improve and even cure diabetes (5).
3. Bone Protection
Muscle tissue is the protector of our bones and joints. The muscle wraps around the bone and directly helps with shock absorption, correct movement, and more … Studies have recently revealed that there is a dialogue between muscle tissue and bone and can change with age (6). The reduction in muscle mass and the weakening of the bone in aging without training can lead to osteosarcopenia (low minerals in the bone and weak muscle tissue). This is a dire situation that limits and makes older people dependent. In addition, it also leaves them with a high chance of falling, a significant risk factor for death in old age. In any case, one can lower the risk that all of this will happen to very low if we maintain our muscle mass throughout life.
4. Self Confidance
Quality muscle tissue creates the result of an excellent appearance and keeps us looking young and shapely. This, of course, contributes to our self-confidence. When we look good and feel good, our mood is good. If high-waisted pants get on you, it's likely to contribute to your self-confidence. In addition, muscle tissue keeps us upright. Our posture directly affects our emotions. It is known that when we bend our heads down, it indicates a bad emotional state. When we are upright with our heads up, it affects us for the good.
So we learned that muscle tissue is extremely important, what can we do to increase and strengthen muscle tissue?
5. 10X Stronger Exercise
There are many methods to develop strong and healthy muscles, but effective metods have an element of resistance and often incorporate complex exercises that can cause injury. The need to lower the chance of injury and shorten the training time gave birth to the 10X method, developed in the gym by Lorenzo Delano. 10X provides results similar to other methods in 10 times shorter training with reduced risk of injury. If longevity and optimal health is your goal, 10X is the shortest, safest, and most effective method.
This means doing something that will look strange to others, going to the gym, exercising for 15 minutes, and returning home (or at home with equipment that can be purchased). We are used to see people in the gym for hours, but most of them do much harder work and with higher risk (see the video for how 10X looks at home).
6. The 10X Method
The method includes 3 types of training:
Alpha routine – a must workout that works on all muscle groups of the body. Contributes to longevity by maintaining muscle mass and power.
Beta routine – focuses on smaller muscle groups to make beautiful, proportional, and stronger bodies.
Gamma routine – a workout that focuses on the smallest muscle groups, improving body posture and balance.
The alpha routine is done once a week (if you do other resistance training and are already trained) or twice (for everyone else). The training takes 10-15 minutes or less and works on muscle strengthening and endurance because of the rapid transition between exercises without rest by maintaining a high pulse. Each exercise should take exactly one minute until the muscle fatigue (10-14 reps). The rhythm is constant, and the muscle utilizes every fiber to the fullest. This process creates signaling transduction in the body to build and strengthen the muscles for the next time. The alpha training is carefully documented to assist in progressing a key element of the 10X method. This is called progressive resistance training (PRT). Recently the scientific literature PRT was marked as an excellent methodology for muscle development (7). Emphasis on rest time is a big part of the 10X method. When you train, the muscle fibers tear, and without sufficient rest, the muscle does not heal and strengthen, and our body's ability to create stronger and healthier muscles decreases. This is one of the reasons that people who exercise too much do not get results there is not enough time for the body to reconstruct itself.The method utilizes all the latest technology of medicine (in the pic: measuring a client's fat and muscle body distribution) to precisely see how you are progressing safely towards a long life in optimal health.
I examine 8 markers of optimal health:
Power (bodyweight work) – how much power we can produce with our mass.
Muscle layout (limb muscles/height ratio) – a measure that is found to be very important for longevity.
Symmetry (amount of muscle on the right/left side of the body) – a measure of beauty.
Proportions (amount of muscle in the lower part compared to the upper part of the body) – a measure of beauty.
Fasting blood glucose – our body's ability to transfer sugar to cells for use as energy.
Resting blood pressure and pulse – the intensity and amount of heartbeat that indicates its ability to transfer blood to all body systems.
Maximum oxygen consumption – a measure of our endurance, how much oxygen our muscles consume in intense activity.
Body fat (%) – a structural health index that affects the quality of life. Adipose tissue is known to accelerate inflammation the more inflammation there is more severe the Damage to the body.
These markers give a score to the body, and the improvement of the first two (directly related to the muscle tissue), most times improvement of the other six metrics. That's why I focus on this method of tracking your diet in a simple but clear and accurate way.
1. Collaboration NCDRF. Worldwide trends in body-mass index, underweight, overweight, and obesity from 1975 to 2016: a pooled analysis of 2416 population-based measurement studies in 128.9 million children, adolescents, and adults. Lancet. 2017;390(10113):2627-42.
2. Willett W, Rockstrom J, Loken B, Springmann M, Lang T, Vermeulen S, et al. Food in the Anthropocene: the EAT-Lancet Commission on healthy diets from sustainable food systems. Lancet. 2019;393(10170):447-92.
3. Sominsky L, Spencer SJ. Eating behavior and stress: a pathway to obesity. Front Psychol. 2014;5:434.
4. de Kloet AD, Herman JP. Fat-brain connections: Adipocyte glucocorticoid control of stress and metabolism. Front Neuroendocrinol. 2018;48:50-7.
5. Lenoir M, Serre F, Cantin L, Ahmed SH. Intense sweetness surpasses cocaine reward. PLoS One. 2007;2(8):e698.
Here Are 10X advantages:
The importance of muscle tissue and 10X method
1. Li R, Xia J, Zhang XI, Gathirua-Mwangi WG, Guo J, Li Y, et al. Associations of Muscle Mass and Strength with All-Cause Mortality among US Older Adults. Med Sci Sports Exerc. 2018;50(3):458-67.
2. Preserve your muscle mass: Harvard Health Publishing; 2016 [Preserve your muscle mass]. Available from: https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass.
3. Srikanthan P, Karlamangla AS. Muscle mass index as a predictor of longevity in older adults. Am J Med. 2014;127(6):547-53.
4. Pedersen BK. Muscle as a secretory organ. Compr Physiol. 2013;3(3):1337-62.
5. Yang J. Enhanced skeletal muscle for effective glucose homeostasis. Prog Mol Biol Transl Sci. 2014;121:133-63.
6. He C, He W, Hou J, Chen K, Huang M, Yang M, et al. Bone and Muscle Crosstalk in Aging. Front Cell Dev Biol. 2020;8:585644.
7. Kraemer WJ, Ratamess NA. Fundamentals of resistance training: progression and exercise prescription. Med Sci Sports Exerc. 2004;36(4):674-88
Interested to know more about 10X program? Press here
Want to build muscles that look great an increase your basal metabolic rate
10X
A super-effective training program focuses on longevity goals
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