After last week post I got a lot of questions about specific workouts that you can do with the stability ball and what exercises burn most fat. So here is a great fat burning stability ball workout that takes just 5 minutes! 

 Use the normal 5-minute workout format; 20 seconds on each exercise followed by 10 seconds rest and then straight into the next exercise.
1/ S/b squat pulse

2/ S/b back extension

3/ Half staggered press up

4/ s/b leg curls

5/ Half plank- alternate arm up

S/b Squat Pulse

Position:

Stand in upright position against wall with knees slightly bent, feet hip width apart stability ball in the small of your back.

Technique:

Squat down towards the ground, pushing your hips back and bending your knees.

Bob up and down making small, quick movements.

Points To Remember:

Make sure your weight is through the heels of your feet at all times.

Make sure your knees don’t go forward further than the end of your toes.

Make sure you back remains straight and upright.

S/b Back Extension

Position:

Lay face down on the ball with your feet against a wall for support.

Hands on the sides of your head.

Technique:

Arch upwards as high as you can, then lower yourself slowly down.

Points To Remember:

Don’t push using your legs, just use them for balance.

Lift up using your back.

Half Staggered Press Up

Position:

Kneel on floor with hands just over shoulder width apart out in front of you. Have one hand forward and one hand back.

Technique:

Lower your body down as far as you can so your chest goes over the line of your back hand.… Read more->

There is a school of thought that says you need to do 20/30 minutes of cardio before you start burning  fat. Is this really true or can you do it quicker?

When people talk about cardio, something like the above picture often springs to mind. Running in the rain and mud, or sweating it out on the bike/cross trainer in the gym. So if we have to go through 20/30 minutes of doing this before we even burn any fat it’s no wonder so many of us don’t exercise!

But the thing is, the above statement is a myth, a total fallacy. In fact you could hardly be further from the truth if you tried! You DO NOT have to do any amount of exercise before you start burning fat, let alone 30 minutes.

Here’s where the confusion comes in. When studies have been carried out on this, the comparison has been between people doing 5 minutes of exactly the same exercise as those that do it for 30 minutes. Well of course if you do exactly the same thing for 6 times the duration you will burn more fat!

What I am suggesting is that if you work seriously hard during your short 5 minute period, and do the right exercises in the right way, you will not only match the results of someone doing a 30 minute workout, but in fact you can better them.

This is due the metabolic effect doing the workout has on your body. So you will burn fat for 24-48 hours after the workout has finished!

Watch out for next week’s post, where I will publish a 5 minute home cardio workout for you to try!

Today’s Takeaway – Please don’t buy in to the ’30 minute cardio myth.’ You can get a great fat burning workout in no… Read more->

The summer season is upon us now, and many people are beginning to worry about what they are going to look like when they are on the beach on holiday. That’s why I have put to my ultimate ‘Express Beach Body Workout’ for you to use to get super slim and toned before your hols!

The follow routine is a 5 minute circuit. Each exercise should be done for 20 seconds followed by 10 seconds rest before moving on to the next exercise. Complete circuit 2-3 times a day for maximum results.

1 / Wall Squat hold

Position:Stand with your back flat against the wall, feet slightly forward and hip width apart.

Slide down wall so your knees are bent and you feel your quad (thigh) muscles working.

Technique:

Hold position as still as possible.

Slide as far down the wall as you can.

Points To Remember:

Keep head flat against wall.

Don’t let you knees goes further forward than the end of your toes.

2/ Half Press-UpsPosition:

Kneel on floor with hands just over shoulder width apart out in front of you.

Technique:

Lower your body down as far as you can so your chest goes over the line of your hands.

Push back up to starting position.

Points to remember:

Lower you chest over your hands not your head.

Brace your stomach whilst performing the exercise.

Perform exercise on toes if the above is too easy.

3/ Leg Cycle Position: Lay face up with knees bent and raised.

Technique:

Kick legs forward and backwards in a cycling motion.

Points To Remember:

Keep lower back flat to the floor by bracing your stomach muscles.

Keep a slight bend in your knee as you extent the leg forward.

 The lower and straighter the legs go the more difficult the exercise becomes.

4/ Front Lunges

Position:

Stand upright with knees… Read more->

Today’s post really goes back to basics and back to the beginning. Why? So many people just can’t find the motivation or simply don’t have the knowledge about how to get started with exercising. So what can you do to get started with exercise?

Some people think they are so unfit they have no chance of changing their weight/health. But nothing could be further from the truth.

You must be realistic if you have not exercised for a long time. You body is not going to be able to perform hours of high intensity training straight away. But there is no reason why you can’t build up to doing that if you so wish.

Basically you need to condition your body to exercise before you can get the best fat burning results from your workouts. But if you have not exercised for a long time the combination of doing some exercise and following a healthy diet will be enough to start you shedding the pounds anyway.

So start slowly and build it up. Maybe you simply do 15/20 press-ups (half or full) every morning for the first week, adding an extra 1 each day. Then add in 15/20 squats a day the next week.

 Or perhaps you do 5 minutes of exercise a day. Below is a free  5 workout you can do to achieve this;

http://www.youtube.com/watch?v=w3SfTIjd5MM

Today’s Takeaway - Just do something to get you going and try to increase and improve upon it each day/workout. You will soon condition your body to be able to do more and more, and be able to perform seriously fat burning workouts that will shed the pounds.

To grab your copy of Rob’s Free Report ‘Cheat’s Guide to Fat Burning From Home – Simple 5 Step Plan,’ plus 2 other great free gifts, click here; ‘www.homeworkoutsuccess.co.uk/free-report.’