There are three key steps in order to trick the body into doing two seemingly opposite things at the same time; burn fat and build muscle.

First, you have to stimulate the body to increase its muscle mass. You do this through weight training.

However, train TOO LONG and all that extra energy from your stored bodyfat will go to keeping your central nervous system from crashing. Your body will shift all of that energy and then some into the metabolic processes we call “survival mode” faster than you can snap your fingers.

It will try and make sure your metabolism stays high enough to survive. That’s one reason diets fail-the metabolism crashes because calories are too low AND because you are exercising too much.

Brief but brutal training is the key and it is thoroughly covered in 7 Minute Muscle.

Listen - this is not for everyone. Although the workout is short - it is intense. Personally - I love short and intense workouts - get em done and move on. But not everyone does - so keep that in mind. It is not about doing exercise in 7 minutes - easily.

With that said - I recommend this for those who are up to it.

Belly Blaster

Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.

Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.

Return to the starting and repeat for the prescribed number of repetitions.

Bear crawls - Find yourself some space. Now get down on all fours and walk around like a bear. Sounds easy, right? Do this for three to five minutes and see what you get out of it. Works the entire body. Good for a warm-up, too.

Crab walk - You’re on all fours, but this time you’re facing upwards. Very awkward, and much more of a challenge to your coordination than the bear crawls. Builds strength and endurance.

Crocodile walk - You’re face down again. This time the object is to crawl along the floor with your torso as close to the floor as possible without touching. It’s hard to describe the leg/foot and arm/hand positioning. Just lay face down on the ground and figure out what works for you. Helps body control, and really develops strength.

With all of the crawling movements, just go until you feel fatigued. Track your progress by what distance you can cover or how many minutes you can handle, then keep trying to increase it.

You will see a lot of different exercises on this site that use the swiss ball. I use it regularly. Get your hands on one somehow and try this.

First, get on the ground and do a regular push up. Do it 10 times.

Now, place your hands on the exercise ball, about shoulder width apart as you did on the floor, and do 10 push ups.

Notice how your arms quivered and your body had to work to keep you on the ball? Your core muscles are brought into play and are being exercises at the same time.

I believe in the advantage of a swiss ball so much that I wrote a very popular ebook on the subject. Right now I’m in the process of revamping this somewhat and will offer it again very shortly. In the meantime - I suggest you go out and purchase your own ball. They do not cost that much and I am certain you will find you are taking your exercising to another level.

You’ll find some exercises here and most balls come with a set of exercises you can start with. Basically take many of the exercise you now do and do them on the ball. It’s that simple.

Two Leg Pike
Rollout on the ball until your shins are on the ball and you are forming a bridge.
Keeping this position roll your knees in towards your chest.
Return to the starting position and repeat.

If you haven’t heard of it before, this is training that is very intense and thus can be done in a shorter amount of time. It’s not for everyone but almost anyone can incorporate some of it into their workouts.

Here’s a terrific video that shows you a little about it. After you finish this, you can head on over to Turbulence Training for some further info.

1. Lie face down with chest supported by flexaball. Feet should be wider than shoulder width apart for stability. Knees may or not be on ground on depending on comfort.

2. Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders.
3. With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
4. Return to start position. However, only lower DB’s to within an inch of floor.
5. Remember to keep head in a neutral position and trunk stable.

]]> http://exercise-digest.com/prone-flyes-on-a-swiss-ball/feed http://exercise-digest.com/3-terrific-ab-exercises http://exercise-digest.com/3-terrific-ab-exercises#comments Mon, 07 Apr 2008 18:51:29 +0000 Bob http://exercise-digest.com/3-terrific-ab-exercises

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