Monday, July 16, 2012

How I Lost Weight Doing Stick Twist Big Toe Buddha

Stick Exercises Burn Fat Fast

The Spirit/Body Sculpting Stick is the cornerstone of my daily workout—yes I do stick twists 7 days a week and love every moment of my workout!   I have combined daily stick twists, ab routines, and weight lifting to cut away 80 pounds of fat and feel great.  In my article “Fast Twitch Fibers...", I examine how stick twists exercises work to trim belly fat and examine some of the reasons why stick twist methods may be so effective.

 [Please consult your physician or trainer before undertaking any of the exercises described here.  Although I have a Ph.D. in a biological field, I am not a medical expert.]

There are many exercise routines possible and I encourage you to experiment and make up your own.

The three primary ones that I use daily are

Standing Vertical Twist
Seated Vertical Twist
Seated Horizontal Twist

[Note that I don’t personally do Standing Horizontal Twists because it feels uncomfortable to my lumbar vertebrae.  But seated, I can easily pump away with no strain whatsoever.]

Big Toe Buddha’s  Regimen  

Each super set consists of fast-paced exercises with no rest breaks.  This keeps the heart and breathing rates continuously elevated.

I recommend pointing your toes inward on both seated and standing stick twists and allow your heel to natural lift with each swing--sort of like running in place.  Pull the stick down to your shoulder blades and continuously tense your abdominals.

A.  Stick Twists--Abs

50 standing vertical cycles
100 seated cycles
50 standing cycles
50 sit ups, crunches and leg lifts

B.  Weight Training (alternating daily routines for chest/abs, arms/abs and legs/abs)
60 reps

C.  Stick Twists--Abs
50 standing vertical cycles
100 seated cycles
50 standing cycles
50 sit ups, crunches and leg lifts

Each superset (A through C)  is repeated three times over a period of approximately 90 minutes with no rest longer than it takes to change equipment or positions.  I also question the practice of rest intervals between workouts, instead I do the above routine, followed by Yoga--plus a 60 minute brisk run/walk seven days a week with fabulous results.  The portable feature of my stick allows daily workouts anywhere.  My “extreme” approach to sequencing and interval training and diet will be the subject of future essays.

Stick Twist Exercises Burn Fat Fast

Our new Spirit/Body Sculpting Stick

You won’t believe how wonderful life can be when you don’t have to carry around two, 40 pound dumbbells everywhere you go.  Walking is nearly effortless and you will get to wear all of your favorite clothes again!

The trick is to get started, get some results, then keep at it until you’ve taken control of your body.  Diet is also a major factor.  During the day, I feast on a variety of fruit and nuts, but every evening without fail,  I eat a spinach, avocado, cucumber and tomato salad.  I will devote future posts to the biology of fat and the connection of obesity to diabetes.  Here is a good article on the benefits of eating spinach.

Spinach Is One of the Most Nutritious Foods Available

Low in calories and high in vitamins, spinach is one of the most nutrient-dense foods in existence. One cup of the leafy green vegetable contains far more than your daily requirements of vitamin K and vitamin A, almost all the manganese and folate your body needs and nearly 40 percent of your magnesium requirement. It is a good, very good or excellent source of more than 20 different measurable nutrients, including dietary fiber, calcium and protein. And yet, 1 cup has only 40 calories! Spinach is an excellent choice for nutrition without high calories.  Read more.

This blog may be reproduced as long it is attributed to:

Big Toe Buddha aka 
Ron S. Nolan, Ph.D.


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