MAF Strength Training includes MAF Slow Weights

Since I read Don Fitch's deceptively easy Get Fit, Get Fierce with Kettlebell Swings ebook I have focused more on doing a moderate amount of functional fitness over the course of the day rather than maxing out killing myself at the gym by doing focused workouts. Recently, Dr. Philip Maffetone published a book, titled Get Strong: The Natural, No-Sweat, Whole-Body Approach to Stronger Muscles and Bones, that mixes slow rowing, slow running, slow jogging, and Don Fitch's kettlebell swing method and mixes in a little bit of Pavel Tsatsouline's Kettlebell Simple & Sinister method into an extremely sustainable functional fitness routine that can add easy strength, fitness, bone density, and health without ever needing to go to the gym, but on workout kit, or even change your shoes.

Here are some savory, tasty, excerpts from the book that will give you an excellent insight into the book. The thesis is this: when we humans were originally fit, it was because we were active all throughout the day, not sedentary and not just for an hour. In order to become functionally and actually fitter, you can do it, starting today, without much inconvenience at all. Here's the workout, in a nutshell:

1. Pull yourself away from your work, the couch, the TV, your computer, the kitchen, the television, or the espresso machine
2. Find something heavy (or use your body weight) and lift it up from the floor to chest-high
3. Include your full body, including as much of a squat as you can endure, and do it slowly and with purpose
4. Be sure to use proper form, including a straight back and chin up, and feet flat, and bend at the knees.
5. Lower the heavy thing (a barbell, kettlebell, or dumbbell) down from your chest and to the floor with controlled motion
6. Repeat six times
7. Go back to your work, the couch, the TV, your computer, the kitchen, the television, or the espresso machine
8. Repeat periodically across the entire day, interspersing the lifting with pushups (regular or assisted) and squats
9. Do as often as you like but be sure to use a challenging weight and to not do more than one set of six repetitions per individual session.

“As I write this, my muscles and bones are getting stronger. That’s because I’m strength training. In between sentences or paragraphs, while pacing around the room thinking about the next topic, or waiting for the espresso machine, I’m getting in a workout. It may not resemble one most people recognize, but this simple, quick, and easy routine is more than powerful enough to not only develop stronger muscles and bones, but also benefits the ligaments, tendons, fascia, cartilage, joints and other body structures.”

Don't worry. People have skeptical about Dr. Philip Maffetone's strategies forever. How can you become a faster runner by following MAF? It doesn't make sense. Don't run any faster than the pace associated with 180bpm minus your age? It doesn't make sense. And yet, the Maffetone Method has changed many lives and people are completely devoted—if not completely fanatic—over MAF.

Just remember that, as a human race, we would walk and bend and climb and squat and jog and then run and lift and pry and press things all day long, be it as a Serengeti hunter or just in my grandfather's world, working in a factory, or even living the life of an Amazon, FedEx, UPS, or USPS delivery woman or warehouse worker. The MAF Strength Training method is simple: emulate that physical life as often and possible without ever waking up stiff and sore or ever needing to struggle through lactic acid or post-gym muscle soreness. Look how elegantly the author integrates it into his life:

“After pushing the button on the espresso maker, I go to the corner of my office and lift a barbell chest-high, and perform an easy squat, going down only as far as my body is willing to go at that moment. I may do five more squats, and after placing the weight back down, I go grab my espresso and get back to writing. I may lift later on my way to get a glass of water, or between phone calls. By the end of a typical day or week the amount of strength training may have exceeded that done by most people who go to the gym for their traditional two-to three per-week sessions. And unlike most of those gym workouts, I have improved both muscle and bone strength throughout my body in a significant way without fatigue, soreness, pain or sweat. I call this particular workout MAF Slow Weights, and devote an entire chapter in this book to it. Performing this same routine when I can, over the course of a day and week, will stimulate significant full-body muscle and bone strength. This book is about why this type of simple and easy strength training works so well — and it gives you other options and knowledge to do it successfully.”

The keywords associated with MAF Strength Training and MAF Slow Weights are: simple, safe, easy, effective, fast, and free:

“The MAF Strength Training method is simple, safe, easy, effective, fast and free (you might have to buy some weights, but look in your basement or ask a friend and you may find what you need). It’s a natural activity, developing strong muscles and bones similar to those conditioned through outdoor work, such as lifting and carrying logs or rocks, building a stone wall, or digging the garden. (I sometimes do that too.)” [...] “The art and science of MAF Strength Training is one of the simplest ways to build or preserve muscle and bone strength no matter your age. It requires little or no extra time. In fact, while I was thinking about how to write this paragraph I just did another single set of six simple squats.”

I have officially added Get Strong: The Natural, No-Sweat, Whole-Body Approach to Stronger Muscles and Bones to Don Fitch's deceptively easy Get Fit, Get Fierce with Kettlebell Swings and Kettlebell Simple & Sinister when it comes to getting and keeping my body strong, limber, functional, flexible, fit, and healthy while also keeping lots of gas in my tank. There's no reason to loathe working out. It doesn't need to put you out of commission for hours and days. And if you're not going for the bulk or training for a Marvel film, you really only need real strength and not show strength. My overview doesn't cover everything so you should check out the actual book. I am just taking what I want from it, but it can be a little more different exercises and warming up exercises, as you'll see below:

“MAF Strength Training includes various exercise options such as MAF Slow Weights and similar routines, and always includes an active warm-up and cool-down to leave you more flexible, all in a simple, easy and highly effective way that builds full body muscle and bone strength. It is without fatigue or pain, sometimes with almost no time commitment, even in the privacy of your home. Success starts with the first easy workout. That’s because you enlist the brain to contract more muscle fibers, improving strength. This approach mimics the natural activity of humans throughout their existence — but only small numbers of people do this natural work today, leaving the rest of the world to get weaker.”

And, I can also really recommend getting yourself into prime aerobic shape as well in addition to functional fitness and strong bones, it's essential to also have heart health and extreme stamina. Don't forget the first rule of Zombieland is cardio: "To escape a pursuing zombie you will need to out-run it, and this means being in good shape." Be sure to pick up a copy of The Maffetone Method: The Holistic, Low-Stress, No-Pain Way to Exceptional Fitness Kindle Edition by Philip Maffetone. Here's a sneak peek:

“MAF stands for maximum aerobic function. It’s a method I developed over the past 40+ years to help people manage their own health and fitness. The MAF Method incorporates physical activity, including strength training and aerobic conditioning, with natural food choices, and managing stress with the goal to improve fat-burning and reduce body fat. Benefits include increased energy and reduced risk of disease, along with all other health and fitness factors, including healthy aging. Improved brain function is another important benefit of this approach — each muscle fiber we train to contract also stimulates better brain function.”

Book Description

Our ancestors were physically active with strong muscles and bones. Today, most people on earth are no longer naturally active, or strong. Most of us can’t return to nature, so the next best thing is strength training that produces very similar natural muscle and bone strength. This is much easier than you think. In fact, just picking up a weight, standing and holding it, then placing it back down begins the process of getting stronger throughout the body. This simple approach, along with other strengthening options, if you want them, is what this book is about. My workout is part of my day. I don’t change clothes, wear special shoes, drive anywhere, pay a membership or even get sweaty. It’s simple: I don’t want to bulk up or enter any weightlifting competition — I just want to improve overall health and fitness by making my entire body stronger. The MAF Strength Training method is simple, safe, easy, effective, fast and free. It’s a natural activity, developing strong muscles and bones similar to those conditioned through outdoor work, such as lifting and carrying logs or rocks, building a stone wall, or digging the garden.

FAQ

1. What is MAF Strength Training?

   • MAF Strength Training is a method developed by Dr. Philip Maffetone, which emphasizes functional fitness and mimics the natural activity of humans, with the aim of developing muscle and bone strength in a simple, safe, and effective manner.

2. What are MAF Slow Weights?

   • MAF Slow Weights is a specific routine within MAF Strength Training where an individual lifts a weight (or uses body weight) in a slow, controlled manner. It’s about improving overall health and fitness without aiming to bulk up or compete.

3. Who is Dr. Philip Maffetone?

   • Dr. Philip Maffetone is known for his heart rate-based training called the Maffetone Method or MAF. He has authored various books, including "Get Strong: The Natural, No-Sweat, Whole-Body Approach to Stronger Muscles and Bones."

4. How does the Maffetone Method work?

   • The Maffetone Method, or MAF, stands for maximum aerobic function. It’s a holistic approach developed over 40 years that incorporates physical activity, natural food choices, and stress management to improve fat-burning, reduce body fat, and increase energy among other benefits.

5. Can I incorporate other exercises like pushups into the MAF Strength Training routine?

   • Yes, breaking apart a sedentary day with exercises like squats, pushups, or burpees can be added to the routine. The key is to focus on functional fitness and strength using both weights and body weight.

Glossary

• Maffetone Method/MAF: A heart rate-based training developed by Dr. Philip Maffetone that emphasizes low-stress, no-pain ways to achieve exceptional fitness.
• MAF Strength Training: A fitness approach that aims to develop muscle and bone strength in a functional, natural way, mimicking the activities of our ancestors.
• MAF Slow Weights: A specific routine within MAF Strength Training that involves slow, controlled lifting of weights or using body weight.
• Functional Fitness: A type of exercise that trains your muscles to work together and prepares them for daily tasks.
• Lactic Acid: A chemical produced in muscles during intense activity.

Background Information

• Dr. Philip Maffetone: A renowned expert in the field of training, health, and nutrition. He introduced the Maffetone Method, which has transformed the training of countless athletes and individuals.

• The Maffetone Method: Based on the principle of "go slow to get fast", this method has a holistic approach to fitness, incorporating aspects like stress management, diet, and exercise.

• MAF Slow Weights: Introduced in Dr. Maffetone's book, "Get Strong", this concept emphasizes slow, purposeful weight lifting to enhance muscle and bone strength without resulting in fatigue or soreness.

• Phil Maffetone's Training Philosophy: Grounded in the idea that human beings were naturally active throughout the day, not just during specific workout hours. His training methods, including MAF Strength Training, aim to emulate this natural, all-day physicality to achieve functional fitness.

Remember, the primary aim of the MAF method, whether in aerobic training or strength training, is to work with the body's natural tendencies, enhancing health, stamina, and strength in a low-stress and sustainable manner.

What ChatGPT Thinks

The MAF Strength Training method, as presented by Dr. Philip Maffetone in his book "Get Strong: The Natural, No-Sweat, Whole-Body Approach to Stronger Muscles and Bones," suggests incorporating slow weights, such as barbells or kettlebells, into your daily routine for a sustainable and effective functional fitness routine. The method aims to emulate the physical activity of our ancestors who were naturally active and strong, with the goal of improving overall health and fitness without the need for a gym or specialized equipment. The workout involves lifting something heavy from the floor to chest height, using proper form and including the full body, and repeating six times throughout the day, interspersed with push-ups and squats. The method is described as simple, safe, easy, effective, fast, and free, and can be done using challenging weights or body weight exercises.

While the MAF Strength Training method may not be suitable for everyone, it is an option for those looking for a sustainable and effective way to improve strength and overall fitness without the need for a gym or specialized equipment.

What Bard Thinks

I think you have a lot of good points about MAF Slow Weights. It's a simple, effective way to build muscle and bone strength without putting your body under a lot of stress. I'm glad you've found something that works for you!

I would like to add a few things to your discussion. First, it's important to note that MAF Slow Weights is just one part of a comprehensive fitness program. It's important to also include other forms of exercise, such as cardio and stretching, in order to achieve optimal health and fitness.

Second, it's important to listen to your body and adjust your workouts as needed. If you're feeling pain, stop the exercise and consult with a doctor or physical therapist.

Finally, remember that everyone is different. What works for one person may not work for another. It's important to find a workout program that you enjoy and that fits your individual needs and goals.

I hope this information is helpful!