Posts Tagged stability ball
The Ultimate Fat Burning Plan
Posted by in Weight Loss on April 24th, 2010
Lifting weights isn’t just a passive workout – you need to really work hard in order to achieve the results you want. You probably aren’t just working out because you have spare time. You want and need real results. The benefits of weight lifting aren’t simply just building muscle; you will change your metabolism to affect the rate of calories you burn each day, you’ll prevent future injuries, and you will even decrease the risk of illness.
Try this full body workout that will target multiple areas at once through the use of compound exercises and will tone and tighten all your problem areas in no time. This home based workout requires under $50 worth of equipment. You’ll need a few sets of dumbbells and a stability ball. Aim to perform this circuit in less than 20 minutes every other day. (You will need to change the routine after about four weeks to avoid hitting a plateau.)
Chest Press:
Lie face up on the stability ball (positioned near your mid-back) with knees at 90’ angle and pelvis straightened. Bring arms over your chest, arms extended holding dumbbells. Lower the dumbbells by bending your elbow until parallel with your shoulders and return to starting position.
Dumbbell Squat:
Stand with feet shoulder width apart holding a dumbbell in each hand. Slowly lower your hips by bending the knees until your thighs are parallel to the floor. Try not to extend your knees past your toes. Return to starting position.
Triceps Extension:
Laying flat on your back, extend your arms overhead while holding dumbbells. Lower the weight behind your head by bending your elbows while keeping your biceps as close to your ears as possible. Raise arm back up to extended starting position.
Bent-Over Dumbbell Row:
Stand with feet shoulder width apart and knees slightly bent. Hinge forward at the waist until your back is at a 45’ angle from standing straight. Let arms hang in front of you at the side of your knees. Contract your trap muscles by pulling the dumbbells up towards your stomach. Bring back to starting position.
Shoulder Press:
Sit up straight on the stability ball. Holding a dumbbell in each hand, raise your arms to the sides and bend your elbows so the weights are in line with your ears. Press the dumbbells overhead by extending your arms, and then return to starting position.
Dumbbell Flye:
Lie face up on the stability ball (positioned near your mid-back) with knees at 90’ angle and pelvis straightened. Holding onto dumbbells, extend your arms directly over your chest. Lower the weights to the side, while maintaining slightly bent arms. Return to the starting position.
Jason likes to write about various topics which interest him. One of his latest websites is http://earthlitemassagetables.org which helps people who are looking to purchase an Earthlite Spirit massage table.
Article Source: The Ultimate Fat Burning Plan
Lose the Extra Weight in Six Weeks
Posted by in Weight Loss on April 24th, 2010
Six weeks may not seem like a lot of time – it’s only a small portion of your life, but it can make a huge different to your health, body composition, and fat weight. Virtually anyone can lose over ten pounds or drop several percentages on their body fat composition in six weeks, it just takes effort. And a whole lot of it.
Firstly, to actually lose weight, you need to clean up your eating habits. Exercising will only get you so far – the actual food sources that you put into your body are important when it comes to weight gain and loss. In order to lose the weight, we are going to need to change the way you eat. That means no more junk food, excessive portions or fried foods. Eliminating these foods from your diet will immediately make a difference in your health. Incorporate a variety of fresh fruits and vegetables into your diet now to take the place of the unhealthy choices.
Once you’ve established that healthy and clean eating is the only thing that you will be doing for the next six weeks, we can take the next step which is to begin an exercise program. Exercising often isn’t a fun or exciting thing to do at the beginning but once you’ve created a habit out of it, it can become quite enjoyable.
You don’t need to sign up for a gym membership. Try the following routine to get that extra weight off.
Day One – High Intensity Interval Training (20 minutes)
Day Two – Resistance Training Session 1 [perform all exercises in order x 3]
• Bicep Curls
• Body Dips
• Triceps Kickbacks
• Abdominal Crunches (on a stability ball)
• Back Extensions (on a stability ball)
• Shadow Boxing (2 minutes)
Day Three – Go for a brisk walk with active recovery as needed for a minimum of 45 minutes.
Day Four – Resistance Training Session 2 [perform all exercises in order x 3]
• Military-style Pushups
• Shoulder Press-Ups
• Lateral Raises
• Bent Over Dumbbell Row
• Seated Cable Row
• Jumping Jacks (2 minutes)
Day Five – High Intensity Interval Training (20 minutes)
Day Six – Resistance Training Session 3 (perform all exercises in order x 3)
• Backwards Lunge
• Plie Squats
• Lying Leg Raise
• Straight Leg Deadlift
• Kickbacks
Day Seven – a brisk walk with active recovery as needed for a minimum of 45 minutes.
Jason likes to write about various topics which interest him. One of his latest websites is http://earthlitemassagetables.org which helps people who are looking to purchase an Earthlite Spirit massage table.
Article Source: Lose the Extra Weight in Six Weeks
How Quick Is To Lose Belly Fat?
Posted by in Weight Loss on April 13th, 2010
Would you like to know the fastest way to lose belly fat? You can get a firm stomach in just two weeks if you follow my program. There aren’t any tablets, potions or shakes to purchase. In reality, the only thing you’ll need can be purchased for $30 at your local sporting products store. Therefore I am not going to sell you anything in this piece of writing on the fastest way to lose stomach fat.
Central to the routine is a $30 piece of exercise equipment called the steadiness ball. This is an eighteen to twenty-six in. Plastic ball that you use for a range of exercises. Analysts at Sacramento State School revealed that folks who worked out with the ball had twice the muscle fibers matched against folk who actively did crunches. You can figure out then that employing a stability ball is the fastest way to lose waist fat. When you purchase your ball, it’ll have an instruction manual crammed with a range of exercises. To know more on loosing belly fat, visit fat burning furnace program.
Often there are diagrams that help illustrate what you are to do. That’s the reason why I’m just going to outline 2 them here. The 1st is called the Ball Curl. You may sit on the ball with your hands behind your head. Roll your torso down till your butt is just off the ball and your middle and lumbar region are on the ball.
The second is named the Pike and it’s one of the more difficult maneuvers you can do with the soundness ball. Your should lie on top of the ball and your legs should be along with the ball under your legs. Keeping your legs straight, contract your abs and lift your hips up toward ceiling, rolling ball to shins. Hold for one second, and then lower. While the ball is at the center of this plan, it’s not the only part.
The fastest way to lose buckle fat also involves doing fifty minutes of cardiovascular at least 3 times every week. You would like to heat up for 3 minutes and then switch between three minutes of regular paced exercise and 2 minutes pushing yourself as tough as you can. Cool down for 2 minutes at the end. You can do any sort of heart healthy exercise including walking, running, cycling, or employing a cardiovascular machine at the gymnasium.
Finally, you’ve got to scale back your calories. You wish to eat 5 hundred less calories than you would to maintain your weight. A thirty years old man who is 5′10 and weighs 180 pounds wishes about 2700 calories to maintain his weight. He should eat only 2200 calories while on this program. That is it.
In only 2 weeks of following this program, you’ll have found the swiftest way to lose stomach fat. You ought to have lost an in. from your waist, and lost five pounds. You will never wonder again what’s the fastest way to lose waist fat.
For more information on how to lose belly fat, read fat burning furnace review.
Article Source: How Quick Is To Lose Belly Fat?
Get That Six Pack Abs Look Use Total Body Exercises
Posted by in Weight Loss on September 3rd, 2009
Total Body Exercises To Get That Six Pack Abs Look
Get that six pack abs look? What does that mean?
Simply put to get that six pack abs look means losing that unwanted body fat. By losing that body fat you will get that sleek, toned, athletic and fitness model look.
The no more crunches way to losing unwanted body fat and get that six pack abs look. By doing total body exercises you not only will tighten your abs but you will firm up your butt, have slender thighs and get rid of those flabby arms.
That’s what you see when you get that six pack abs look.
Total body exercises include squats, deadlifts, presses, rows, etc which indirectly work your abs burn more fat and will get that six pack abs look faster and more efficiently while bringing you permanent results.
Get that six pack abs look no more crunches, twisting crunches, and ball crunches today.
Instead, use what I call “total body exercises to get that six pack abs look”.
Here are 3 good ones:
1) The Stability Ball Rollout
2) The Hanging Knee Up
3) Stability Ball X-Body Mountain Climber with Feet OR Hands on Ball
In fact, you could use these three total body exercises to get that six pack abs look in a triset at the end of your workout to relly give your abs more work.
A) Stability Ball Rollout – 10 reps
- No rest.
B) Hanging Knee Up – 8 reps
- No rest.
C) Stability Ball X-Body Mountain Climber (Hands on Ball) – 10 reps
- Rest 1 minute & repeat 1 more time for a total of 2 trisets.
You’ll never have to do another useless crunch on a stinky, sweaty
dirty gym mat or hotel room floor EVER again!
Discover more total body exercises to get that six pack abs look at Weight Loss Fitness And Bodybuilding
Total body exercises = shorter workouts and better, faster results in permanent weight loss. Sounds like a no brainer to me.
Article Source: Get That Six Pack Abs Look Use Total Body Exercises
Squeeze Into Your LBD (little black dress) by Friday!
Posted by in Weight Loss on July 9th, 2009
Here’s the picture: It’s Monday morning, you’re feeling bloated and your comfy slacks are tight today. You dread the end of the week where you have to get all dressed up and attend that special event. So, what do you do? Get on the LBD (little black dress) plan. Follow these easy steps:
Step 1: Diet-You have to change your way of eating this week. No fattening breakfasts or greasy lunches. If you want to squeeze into your LBD, you have to eat lean and healthy. Don’t let this scare you away, it won’t be as difficult as you may think. First, water, water, water. Aim for a minimum of 64 oz. of water daily. This will help flush out toxins in your body and keep you hydrated. Next, eat 4-6 smaller meals per day instead of 3 larger ones. This just means in addition to breakfast, lunch, and dinner, fit in some healthy snacks. Some examples are a piece of fruit or nonfat yogurt. With you meals, protein should be grilled or baked, no frying. Eat lots of veggies too. Try filling your plate with 50% veggies and the remaining portion of your plate with 1/2 protein and 1/2 carbs.
Step 2: Exercise-Now exercise is critical. Try 30-60 minutes of cardio 3-5 times per week. It doesn’t have to be all at once. You can split up the routine by doing half in the morning before work and half after work. Some organizations may even give you time away from your work day for wellness activities. This could mean a quick 30 minute walk or dash to the gym. Next is strength training. Aim for 20-30 minutes of strength training at least 3 times this week. If you are crunched for time in your busy schedule, make little changes. For example, sit on a stability ball at work instead of your office chair. This will help build core strength and you could even squeeze in a few situps during breaks and lunch. While watching your favorite TV program, when a commercial comes on, grab those dumbbells and do some curls and squats. Like cardio, strength training can also be broken up during the day, just make time.
If you start this plan on Monday, following these 2 simple steps will help you squeeze into your favorite LBD by Friday. If you need some guidance with setting up your week’s meals, try The Pantry Diet. This easy diet lets you eat 5-6 times daily and your body isn’t shocked by being introduced to a drastic diet. You get to eat real food from your own kitchen pantry. There’s no calorie counting and no cutting out food groups. You get to eat real food like cereal, sandwiches, steak, chocolate, and much more. The key is portion control. If you are looking for a long term diet, this plan will help you melt up to 16 lbs off your frame this month.
If interested, download this ebook at the official website for The Pantry Diet at http://www.thepantrydiet.webs.com Good luck in your weight loss journey!
www.thepantrydiet.webs.com
Article Source: Squeeze Into Your LBD (little black dress) by Friday!
