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Slow Burn Fitness Revolution

Slow Burn Fitness Revolution

Slowly and effectively build muscle in this progressive fitness approach.

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The Slow Burn Fitness Revolution: The Slow Motion Exercise That Will Change Your Body in 30 Minutes a Week by physical trainer, Frederick Hahn is a quick but challenging way to get your body in shape. He teams up with two doctors to create fitness plans that build muscle and burn calories by slowing down the pace of strength training.

His slow motion exercise consists of using measured lifting of heavy weights to the point of complete muscle exhaustion. The muscle then tires out and rebuilds, giving you a more defined physique.

Hahn also refutes the claim that any kind of exercise is good for you. From injury to looking at scientific research, which disclaims the widely-believed concept that the more you exercise, the more weight you'll lose, Hahn tries to make a strong and sound argument for the enormous benefits of strength training. The idea of slow burn weight training has been around for about 20 years, but Hahn and his co-authors are trying hard to make it become a more mainstream approach to looking and feeling physically fit.

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  • Weight bearing exercises increase muscle which burns more calories than fat muscle
  • Strength-training exercises can prevent bone loss and can improve balance and coordination
  • Risk of injury is low as long as exercises are performed according to the author's instructions
  • Hahn's admonishments of other forms of exercise might be offensive
  • Has a sole reliance on weight lifting and resistance training
  • Need access to gym equipment to perform some of the exercises
  • Does not provide much advice for eating

The Slow Burn Fitness Revolution doesn't go into too much detail about what to eat and how much to eat. There is a small section at the end of the book that discusses the role of diet in metabolism, exercise and appearance. In sum, it does emphasize eating a low-carbohydrate, high protein diet.


Strength training is the crux of The Slow Burn Fitness philosophy. In the book, there are two kinds of exercise that need to be performed in order to see results: Those that can be done at home and those that need to be done with the use of gym equipment.

Exercise instructions are very specific. Using a metronome is encouraged because of the need to time each movement. Each workout that Hahn lays out only needs to be performed once a week for 30 minutes. But be warned that those thirty minutes can be very intense and challenging. If you want to speed up the process, the book suggests performing the exercise three times in one week and then switching to just one week once you become more comfortable and adept at performing them.


There are countless exercise forms out there, each one claiming to be the one that will get you into shape. For many, they have found that in The Slow Burn Fitness Revolution. Its emphasis on intense but short bouts of weight-training, where the muscle becomes exhausted, does show promise for increasing lean muscle mass and improving appearance.

You won't bulk up on this exercise routine but rather, you'll create a well-defined look all around as long as you adhere to the program that the author lays out for you. Its short time commitment of 30 minutes a week has its appeal for anyone time crunched or who hates spending hours at the gym.

Its promise that you won't need any other form of exercise to keep you in shape may be a bit of a stretch. For those who tire quickly from doing one kind of exercise week after week, feel free to try this out, but its repetition might undermine your need for new exercise routines.

Common MisspellingsCommon Misspellings

Burn slow fitness, slow burn fitnes, slow burn fitness, slow-burn fitness

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(Page 1 of 1, 6 total comments)



Slow burn, am up for the challenge!

posted Oct 10th, 2011 5:51 pm

Mark Ritchey

actually Protein power books are from the doctors EADES and EADES, not Hahn.

posted Sep 18th, 2011 2:56 pm

Mark Ritchey

December 2010 Diagnosed Prediabetic with A1C = 5.9 and increasing. The protein power books by the Hahns gave me a dietary program that I could actually eat on and feel full and calm.
At 5' 6"" and 50 yrs old male I Started dietary program 1/2011 and in 5 months
weight dropped by 23 pounds, ( 194to 171)
A1C dropped to 5.4 from 5.9
Triglyclerides dropped by 1/2, ( 141 to 72)
Weight dropped by 23 pounds, ( 194to 171)
Total Cholesteral down 35 points( 248 to 213)
LDL reduced 22pts ( 164 to 142)

In May11 added slow burn to my hiking /
walking activities and weight is down another 13
lbs to 158. I have reduced 1/2 my BPmedication
after I broke a weight barrier @170 lbs I had been stuck at for 1 month. The BP began to
drop immediately thereafter.
Tis program addressed for me the A1C issue.
All the other health parameters mentionedimproved dramatically too.
It will not adress vascular inflamation issues like CRP and HOMOCYSTEIN. I am using a separate supplemental approach for these issues. Thank God I found a diet I can eat on and a weight program where I am not required to be a gym rat. I don't fit into the gym mold.
Hepful hints: Buy low carb bread from Julian Bakery, protein shakes for emrgency
, and a food scale if you can't estimate. READ Labels.

posted Sep 18th, 2011 2:53 pm

Fredrick Hahn

"Hahn's admonishments of other forms of exercise might be offensive"

Thanks for the post - I greatly appreciate it.

I'd like to address the cons:

I don't recall admonishing other forms of exercise except to say that running is injurious - and it is.

Weight training if you do it right does in fact give you all the benefits that aerobics gives you and more. So reliance on strength training alone doesn't rob you of any physiological benefits. As far as boredom goes, one shouldn't look to exercise for enjoyment. And since its just 30 minutes a week most people never lose interest.

Access to gym equipment for some exercises is a given since most people can't afford such equipment. But the book offers an in home program with inexpensive home equipment. I even teach people how to make dumbbells out of water jugs.

posted Feb 16th, 2011 2:47 pm



I've done this for the last 5 years. It has given me back my body and my stamina. I suffered from chronic low back pain for many years and this program -- done as outlined -- has made that go away! Now I can seep better, feel refreshed, have the stamina to do most anything I want to at age 60.

The review is incorrect, it does not require a gym though you can do the program at a gym if you wish. There are three sections in the book -- 1st is the philosophy and reasoning behind the program, the 2nd is how to do the work out at home (and for very minimal expense in weights) and the 3rd section is how to take it to a gym. The reviewer must not have read carefully. Unless you are a member of a gym already or are into total body building there is no need for specialized equipment. I continue to do my work out -- in my home with nothing but a few weights and a resistance cable (not found in the book but gives the same effect as weights while doing the exercises as recommended in book.) I came up with the solution of using a resistance cable for the work out moves for taking with me when I travel.

I am so grateful for this program. I live a busy life and the idea of spending hours at fitness was simply not going to work for me. I didn't believe that what they outlined in the book would work but . . . it was the only program that I was willing to try because of the time involved. I was amazed to find out they really did MEAN it and it really did work!

posted May 6th, 2010 9:06 am

Richard Weld


I started 2 months ago, & is the best workout I've ever been involved with. Is quick, to the point & sweat free. 20 min. workout, 10 min. streaching, 2X week. Have lost 18# ( with lo carb diet )
Doesn't get any better than that. Am 67 & feel 30.

posted Feb 20th, 2009 10:01 pm


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