Stick Exercises Burn Fat Fast!

Stick Exercise Videos

The stick is made from renewable resource pine and I sand and finish each stick at my shop in Aptos. CA.  The towel cushion allows you to pull the stick low down below the neck onto your shoulder blades. This tightens the abdominal muscles as you continue to apply downwards pressure on the stick to keep tension on your abs white you twist your torso.

Stick exercises are a key foundation of the New-Humans Fitness Program. One of the advantages of stick twists is that they employ a combination of both fast twitch and slow twitch muscle fibers (Fast Twitch Fibers and Body Sculpting). Since stick twists involve strenuous exertion of the abdominal muscles, it seems to me that the fat deposited in the stomach region would be the first target.

My Theory Why Our
Stick Exercises Burn Fat Fast!

My hypothesis is that since the abdominal muscles are composed of a mixture of slow and fast twitch fibers that:

1. the fast twitch fibers accelerate the twist and then rest between accelerations. and
2. the slow twitch fibers decelerate the twist allowing the fast fibers to rest, burn off lactic acid, and recover.  

The result is that you can do a longer, higher repetition exercise without experiencing muscle burn and heavy breathing.  In turn, I believe that our fast-paced stick exercises offer the fat burning benefits of both prolonged aerobic respiration combined with the calorie gobbling action of the anaerobic, fast twitch muscles.

Here I will describe a few simple methods of increasing the fat-burning, body-sculpting power of the basic stick twist workout.  These methods apply to both seated and standing positions, however I encourage you to experiment and develop your own program. You are welcome to post your questions and ideas in the comments section.

One:  Face forward and keep you head fixed, looking straight ahead.  As you twist, let your arms and shoulders rotate around your head.  This exerts your upper body muscles as they apply counter acting force to accelerate, slow, then reverse your upper body momentum on each cycle.

Two:  Pull the stick firmly down past the back of your neck onto your shoulder blades.  This elevates your sternum and tightens your abs.  Make sure that you use padding on the stick, otherwise it will painfully bight into your neck and shoulders (Spirit/Body Sticks come with a soft terry cloth cushion that allows you to put firm tension on the stick.  You will notice how great it feels when you have it positioned correctly.

Three:  Tense your abs and allow them to pull you slightly forward.  This adds more resistance.  Your weight should be centered on the ball of your feet, not the heels.  Lean forward and be aggressive!  

Four:  Point your toes inward and shift your weight to the ball of your feet.  Your heels should alternately touch down lightly when doing standing verticals producing a rocking, rhythmic dance step—like tip toe walking in place.  This is most pronounced when performing standing and seated vertical twists, but also to a lesser degree with seated, horizontal twists. [Note, I personally don't do standing horizontal stick twists because they strain my lumbar region.  Nothing about stick twist exercises should be painful or even discomforting.  If you experience pain or discomfort, discontinue the program.]

Many of the stick exercises that I do are seated. A bench provides a good foundation for seated twists. This is the bench that I recommend.

The PowerBlock Bench is portable and you can Take it with You No Matter Where You May Roam.

Five:  Keep up a  FAST pace of about one complete cycle in a little less than a second.  The rapid rate targets the fast twitch fibers in your abs.  Since these are less efficient then slow twitch, they burn more calories and fat.  

Fast Fibers Stick Twist Exercises

Stick exercises form an excellent foundation to alternate with weight lifting.  I alternate sets of standing and seated stick twists with abdominal crunches and leg lifts.  I rotate the ab-work package with body sculpting workouts using a home gym Olympic bar bench press, barbells and a leg machine that focus alternately on my upper body, arms and legs.

New-Humans Fitness Program

Daily Workout Regimen

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 super set (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 our Spirit/Body Sculpting Stick allows daily workouts anywhere.

 I lost 75 pounds in a year using the Spirit/Body Sculpting Stick as part of my regimen and I was so happy with the results that I now make them in small numbers.

The stick is made from renewable resource pine and I sand and finish each stick at my shop in Aptos. CA.  The cushion allows you to pull the stick low down below the neck onto their shoulder blades. This tightens the ab muscles as you continue to apply downwards pressure on the stick to keep tension on your abs.

Fast twitch muscle fibers may play during stick twist exercises—which may explain their effectiveness at trimming stomach fat.