Tired of being unable to lose that stubborn belly fat? Looking for a fun way to work out from the comfort of your home with minimum money invested, and floor space saved? Maybe the Exercise Ball is right for you. An exercise ball is a tool used primarily in yogo, but also in other exercises as well, also known as a fitness ball, stability ball, or balance ball. It is a larger robber ball inflated with air that is used by you to add balance, weight, or support for a variety of different exercise techniques.
Even the basic act of sitting on one of these balls throughout the day can help boost weight loss. While sitting on the exercise ball one’s core muscles are strained, ever so slightly, to be able to balance the body. A study done in the “European Journal of Applied Physiology” found sitting on a stability ball turn burn a non-insignificant number of extra calories per hours as opposed to a desk chair every hour. Multiply these extra calories as a throughout the week or month and you’re looking at significant gains in your weight loss, just by changing your seating arrangements.
Though this slight advantage to simply sitting does exist, if one spends the time to bounce somewhat while using an exercise ball instead of simply still we find the caloric loss to be even higher. There’s a vast amount of easy to do exercises to be done on the ball, but bouncing can be used to achieve a moderate level of activity that is simple and easy enough to do even while working. It can actually even be an enjoyable process, as the ball is honestly quite a fun work out tool.
But, moving past the simple bounce, there really is a huge amount of techniques one can learn to do on the ball. For instance, if one lifts arm weights, try lifting your weights while sitting on the ball. Or if weights aren’t your speed, simple workouts like pushups or sit-ups with your legs on the ball are recommended. The added act of balancing while on an exercise ball will intensify your workout and cause you to train your core muscle –your abs, chest, and back. Gaining these core muscles are a major boon to helping one lose weight.
Diet, as well as exercise, is highly important for any weight loss program. As many know, your caloric intake must be below what your body is naturally burning for any weight loss to occur. However, there is more to this story than meets the eye. This is where the ketogenic diet comes into play.
When your body eats a food that is high in carbohydrates you produce two substances, glucose and insulin. Glucose is the easiest molecule for your body to digest and convert to energy, it will always be chosen first. Insulin is then produced to process the glucose now in your bloodstream, by taking it around the body. Glucose is used as the primary energy, all your fats are non-unneeded, and will be stored around the body for later use. On a higher carbohydrate diet this is what occurs. However, the ketogenic diet is the process of lowering your body’s intake of carbohydrates. By doing this it puts your body in a state known as ketosis, this is the natural process our body undergoes to help us survive while food intake high in glucose is low.
During this state the body produces an energy source known as ketones, which are made by the liver by breaking down the fats stored in our body. The goal of the ketogenic diet is to keep the body in this metabolic state, not through starvation of calories but through the starvation of carbohydrates. When you take away the sugars/carbohydrates our bodies quickly adapt and begin burning these ketones as their main energy source, thus it has become known as the fat burning diet.
Planning ahead is key to maintaining a diet such as the ketogenic as you do not want to eat more than 20-30g of net carbs per day, the lower the better. Net carbs are your total listed carbohydrates minus any fiber in the product as fiber is insoluble and will not be produced into glucose. So for instance a food with 10 grams of carbohydrates and 4 grams of fiber would have 6 grabs of net carbohydrates. Generally the best foods to be eating consist of high fats and protein foods, such as meats, and vegetables with their high fiber content and lower carbohydrates as well as being an excellent source for any vitamins or minerals you may be missing by switching off the glucose based diet. A general rule of thumb is to keep your diet to around 70% fats, 25% proteins, and 5% carbohydrates.
An exercise ball mixed with the ketogenic diet is a highly valid way to burn fat and gain muscle without the need of an overly complicated diet or any expensive equipment. Even if burning fat isn’t your goal though, the exercise ball can still be highly beneficial to you. It supports your back and spine during exercises and stretches allowing relief from back strain and a general increase in back health for anyone suffering from back injuries who wish to stretch themselves throughout the day. Just the simple act of laying back on it can provide instant relief to many sufferers. Posture, as well, has shown many marked improvements as the exercises ball allows the users to maintain a natural curve while laying back on their spine.
The ketogenic and exercise ball are an invaluable tool for anyone wishing to improve their balance, lose weight, and have a general better healthfulness throughout their body. Many studies back up these claims, but it really is that simple. These two basic life changes, that are highly inexpensive, can radically change your life. Cut out the glucose and bounce around for a while, see how you feel.