What The Ab Ball Blog Is About
The Ab Ball is one of the best pieces of equipment you can invest in. Now when I consider an ab ball is basically any ball used for fitness. This can be a regular stability, exercise or Swiss ball or it can be the elongated ab ball. Or even medicine ball, bosu ball or bender ball. No matter what ball you have they all have one thing in common. You can do entire body workouts with the ball and all exercises you do on the ab ball include working your core (abs, oblique’s, lower back, etc.). It also hits a whole host of other smaller stabilizing muscles for other major muscle groups.
So what does this mean for you? You get a more functional workout. What I mean by functional is that you are strengthening your body in a way that you would normally move throughout the day. This means that you will be less prone to injuries doing normal things as lifting things off the floor, bending and reaching. You will also burn more calories throughout the workout because you are recruiting more muscles to perform the lift. Lastly, as I mentioned before you will working and strengthening you abs, the major reason why people are using these ab balls.
This blog is going to contain ab ball exercises and ab ball workouts and yes it will also include ab ball workouts just for abs. Make sure that you visit frequently and bookmark this site. I will be adding new workouts and exercises each week.
As you already know and I just want to give a little reminder, no matter how much you work your abs with or without an ab ball, you need the proper diet and cardiovascular training. I will give tips and tricks throughout the site, but I am creating this blog mostly to just ball exercises and ball workouts.
Thanks for visiting and I wish you the greatest success. I also wanted you to know that I will be adding a new ab ball workouts with new ab ball exercises Friday Feb. 27 2010. For now Click Here for the Ab Ball Workouts and Click Here for the Ab Ball Exercises.
David Renier,
http://www.abball.info
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[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. ]
Caution:
This sounds like a silly question, but it’s really the most important question you can ask:
“What REALLY makes me increase my bodyfat?”
Is it too many calories? Sure. That’s one part. But I know people who can eat 4-5K calories a day and not add an ounce.
Is it dietary fat? Rarely if ever.
Fat is necessary to melt bodyfat. It is true that fat has more calories per gram than protein or carbs, but let’s look at this logically:
40% protein; 40% carbs; 20% fat = 40% fat; 40% protein; 20% carbs
So… no. Increasing your dietary fat does not mean you’ll get fatter…
UNLESS… ready?
Your insulin levels are too high.
Elevated insulin is not only the prime cause of diabetes and a sign of being hypoglycemic, but it’s also the prime numero uno reason people get fat.
And insulin is stimulated most by too many carbohydrates… even the so-called “healthy carbs!”
HOWEVER… ready again?
You can still eat carbs… you do not need a “low-carb” dietplan every day in order to keep your insulin and bodyfat low.
You just have to know what TIME to eat the carbs.
There’s a time and place for everything and carbs are no exception.
I have a presentation here that tells you more about how important timing is and how you can eat your carbs (even sweets) and shed bodyfat…
… here:
The EODD System <--carb-friendly dietplan
That being said:
If I had to cut one thing out of my diet for 1-4 days it would definitely be carbs.
I need fat… fat helps melt bodyfat… and I have trained my body to use its own fat-stores for fuel.
( See how on the linked-page above )
I DEFINITELY need protein… and so do you.
Protein speeds up thermogenesis, or your body’s own fat-burning heat factory.
Protein also blunts your appetite so you naturally eat less.
Some carbs are healthy… and I do not recommend you cut out low-sugar fruits and green veggies… you need that stuff.
But you don’t need grains, breads, etc.
At least for a few days.
THEN… you need them… but only after you do two things.
Find out more here:
The EODD System <--carb-friendly dietplan
Remember: Don’t Quit. Get Fit!
P.S. My favorite “Feed Meal” (that’s what I call meals where I eat a lot of calories and carbs) is this:
Small serving of protein (1/2 my normal serving size) like chicken, tuna, etc.
Brown rice or baked potato
Slice of pecan pie (or Key Lime pie… yum.)
Then later that day I’ll have a few slices of New York-style pizza.
The next day I’m LEANER. It never fails.
The only time this can fail is if you do not set your body UP to receive these carbs and some junk food.
I call this my “Real World Favorite Foods Dietplan.” That’s not the name of my System but it could be! That’s exactly what it is.
I love it… so will you…
The EODD System <--carb-friendly dietplan
[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. ]
There’s not many people who do not want to burn more bodyfat.
If you are in the fat-burning club, then these 5 easy tips are for you:
5 Easy Fat-Burning Tips <— quick tips
Enjoy, and feel free to share this blog post with others.
P.S. If you would rather watch a short video on 3 keys to greater weight loss, then go here:
3 Keys To Weight Loss <— video tips
[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. ]
Abs.
Everyone wants a tighter tummy.
Guys want a six-pack… ladies want a slim, firm waistline… and yes, some want a six-pack too.
Why be sexist? ; )
So needless to say people are freaked out to find that I train my abs in about 3 minutes.
Total.
Here’s how:
7 and 14-Minute workouts <---discount
Let me give you the dirty facts about my abs.
They are the worst part of my body… and one of the best parts at the same time.
The “worst” bit has nothing to do with muscles or even bodyfat most of the time… but SKIN.
Remember, I was obese… 46-inch waist and 38 percent bodyfat.
So my skin got pretty messed up. It never quite recovered from that and I have a “bit” of loose skin around my abs.
Drives me nuts. I may have it removed! ; )
But other than THAT… my abs are pretty good.
Here’s a pretty recent shot (after a workout taken with an iPhone… so hardly a professional shot… but you get the idea… )
This is after THREE MINUTES of ab training done 2-3 times a week.
Let me spell out my thoughts on this:
If you are training your abs longer than 7 minutes a week you are doing something wrong… or you’re just wasting your time.
Sorry to break it to you, but abs develop fast.
It’s the BODYFAT you need to focus on.
Still, you need abs… and my HDT-Style Training in 7 Minute Body and 7 Minute Muscle will get you those abs uber-fast:
7 and 14-Minute workouts <—about HDT
Go watch and read how it works now.
Before you do, let me give you a substitute exercise for one of the three I recommend during my “3-Minute Abs” routine (found in both books on the page above.)
Hanging leg raises… they are the best when done the way I show you in my book.
BUT some people do not have the gym or the straps I recommend.
So do this instead: Leg raises on a Swiss Ball, bench or even off the floor.
Here’s the tip: Raise the legs, pause at the top for 2 seconds and blow ALL of your air out. Contract your abs HARD at the top.
Then and ONLY then lower the legs slowly.
If you do this right there’s no way to get more than 15 reps. I get about 8 before my abs give out!
That’s all it takes. You do NOT need “high reps” to develop your abs. In fact LOW reps work better…
You just need resistance… and my way of training gives you plenty.
This means a LOT less time doing the exercises and a LOT MORE time enjoying the nice set of tummy muscles you’ve built.
Sounds like a plan.
P.S. Here’s the latest for those interested in my ongoing legal issues with selling rights to a publisher.
This concerns YOU as the price for 7 Minute Muscle and 7 Minute Body will NOT be under my control as soon as the contracts are signed.
This was supposed to happen today… but as luck (for you!) would have it, I got caught in Austin traffic at 5:30pm and missed my 6:00 meeting with the publishers.
The president leaves town tonight-Sunday.
SO NOW… I can extend my half-price (more than half-off the Advanced Videos!) for a few more days…
… so go here:
7 and 14-Minute workouts <—discount
P.P.S. In case you’re wondering, this is not a clever marketing ploy… 7MM and 7MB are both being acquired by a publisher.
The recognize the amazing benefits this style of workouts offer anyone at any age… fatburning and muscle-shaping…
Otherwise they would not be writing such a nice check… : )
I bought a Jeep with it. So it’s not making me a millionaire or anything, but it’s nice to have my hard work rewarded!
Even nicer than that, I get the chance to almost give away my “baby” to you if you don’t have it already…
When the deal is done, here is what you can expect to happen:
1. The page below WILL change, and that includes the price… they think the price is not right. (I think that means too low… ha… ; )
2. The specials will end due to the fact they will send millions of people to the site rather than a few hundred thousand (my readers and my] affiliates send about that much.)
3. The book will end up in some bookstore eventually… and that’s FINE unless they want to alter the content… which I have a provision to prevent.
Sorry to ramble on about this, but I want you to know the integrity of the guy sending you emails every day…
Sure, I like to make a living. Who doesn’t?
But I won’t sell my soul to do it.
I won’t give up what I KNOW works to make a buck or two… so that means I maintain TOTAL creative control over these books even after the publishers take over.
In fact I’m negotiating a position WITH this firm so I can make SURE I maintain control… and folks, I HATE working for other people!
But it is worth it… IF I can keep the quality of the materials where they are.
And they are 100% solid.
And right now they are 200% cheaper than normal… so if you don’t know what all the fuss is about with all of this “7 minute workout” stuff (I prefer the 14-minute advanced workouts, which you can get too) …
then hop over here:
7 and 14-Minute workouts <—discount
[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. ]
When I wrote “7 Minute Muscle” and “7 Minute Body” (the in-home version; both books come in the same package) I thought I was doing the muscle-mass crowd a huge favor.
I was right… and I was wrong.
I was right because the 7MM-style training has put serious muscle shape, tone, and size on people from all ages.
I was WRONG because it did more than just add lean muscle:
THIS makes people THINNER…
7 Minute Body workouts <– fastest bodyshaping workout EVER
The short version of the science behind why this happens and a sample workout routine is included in today’s newsletter.
Yep: the workout I intended people to use for building muscle turned into one of the fastest ways to melt body fat.
Weird.
I say “weird”… it’s not that weird to me. I know why it works so well. But it was kinda weird for my readers.
The secret is density training.
Density is basically getting the most amount of work done in the least amount of time. More work in less time = more energy.
More energy spent = greater fatloss.
Fatloss (and muscle-shaping) is not an issue of length of time as much as it is an issue of work divided by time.
The body was made to perform in bursts, not in long bouts. This is why our immediate fuel sources (which come mostly from carbohydrates) are WAY too efficient… so much so that we store incredible amounts of fat from consuming too many of the “fast-fuel” foods.
The best way to combat this fat-storing problem is to use your body the way it was designed to be used: In bursts of fat-burning power that are intense, short, and highly focused.
That’s the basics behind density training.
More here:
7 Minute Body workouts <– fastest bodyshaping workout EVER
Want a practical example? Great… let’s look at a 7 Minute Muscle chest workout followed by a 7 Minute Muscle “GXP” Cardio workout.
Your total workout time: A whopping 16 minutes.
That’s “TOTAL” workout and cardio time, minus a short warm-up.
After your warm-up, you would start with the first of two “Phases”:
The first 5 minutes is called The Power Phase.
This is followed by The Mass Phase (Mass is for adding lean muscle) which last only 2 minutes.
During the Power Phase, your weight you select for any movement (from a bench press to a push-up) stays the same. This makes it very easy to shorten your rest intervals between sets.
Your repetitions will be a maximum of 5 for your Power Phase using a weight that’s about 60% of your normal 5-rep max. You will rest as little as possible between sets.
The first few sets will feel light, but as time progresses this “light” weight will become more and more challenging. In fact you will drop your repetitions down quite low in order to complete the 5-minute Phase… and that’s GOOD.
That’s what we want: As many repetitions as you can get during 5 minutes, but never exceeding FIVE repetitions, during your Power Phase.
Your rest intervals are up to YOU… you can rest a short or as long as you need.
This is a very creative and personal workout!
Your goal is simple: Get more TOTAL reps (called “Aggregate Repetitions”, or “AR”) than your previous workout.
This is what makes 7 Minute Muscle so unique: The progression is built-in.
Most people fail to progress in the gym because they simply do not track their workouts carefully enough.
With 7 Minute Muscle you don’t have to track an entire workout: Only ONE number. The total number of repetitions, or your “AR”.
Simple!
Your Power Phase for a chest workout may look like this:
EXERCISE:
Incline Machine Press (upper chest)
5 reps (rest 20 seconds)
5 reps (rest 15 seconds)
4 reps (rest 20 seconds)
3 reps (rest 30 seconds)
3 reps (rest 30 seconds)
1 rep (rest 20 seconds)
1 rep (end)
]Total AR: 22 reps
Total Time: 5 minutes
Your goal next time is to get 23 repetitions using the same weight. Once you can get 5 repetitions every set it’s time to increase the weight for this movement.
You would then move to your Mass Phase (2 minutes) which would be a different chest exercise for TEN repetitions.
Same goal, same principles apply… beat your previous AR.
The end result is a 7-minute workout that shapes your chest AND burns a lot of fat due to the principles of time/energy expenditure and the fact that muscle burns calories.
You end your 7 minute workout with “GXP” Cardio. This is 9 minutes long… that’s it! But your body is primed to melt off a lot of fat after your 7 minutes of intense weight training… and you will drop the fat if you do this workout right.
You start with 3 minutes on the exercise device of your choice (I prefer the treadmill.)
You work your way up to 85-90% of your maximum heart rate, or a perceived exertion rate on a scale of 1-10 of 7 to 8. No more is needed to get the desired results.
You stay at this level for just 3 minutes.
Then you cool down for 3 minutes.
That’s IT.
That’s your entire cardio workout and weight-training workout… all in 16 minutes (about 20 with a warm-up.)
And you will progress faster, burn a lot more fat, and save SO much time you may have to take up a new hobby!
Get more info here:
7 Minute Body workouts <– fastest bodyshaping workout EVER
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Tags: 7 Minute Body, 7 Minute Muscle, Density Training, Fat Loss, in-home workouts, Weight Loss, weight workouts | No Comments »