Fit2Fat2Fit (34 page)
Authors: Drew Manning
THE BEGINNING | Â | As listed above, but with no stability ball. |
THE BALANCE | Â | As listed above, but allowing the ball to touch/tap the floor. |
THE BREAKTHROUGH | Â | As listed above, but bringing head up to contract abs as arms/legs meet in the middle while not allowing the ball to touch the floor. |
Do 3 sets of 10 reps.
Sit on a mat with a medicine ball in your lap. Bring your feet up 6 inches off the floor, knees bent, and balance on your butt while leaning back slightly. (Your torso and upper legs will be in almost a V-shaped position.) Using both hands, touch the medicine ball to the floor on first one side of your body and then the other, maintaining the balance on your butt.
THE BEGINNING | Â | As listed above, but with a light weight (or no) medicine ball and with feet resting on the floor. |
THE BALANCE | Â | As listed above, at a fast pace. |
THE BREAKTHROUGH | Â | As listed above, but with a heavier medicine ball at a fast pace for a longer period of time. |
Do 3 sets of 30 reps (15 each side).
With a medicine ball, a single dumbbell, or a cable machine, start with the weight above your head and directly to the side of your body with arms extended. (It's okay if your head turns to that side of your body, too.) Without letting your hips twist, bring the weight down and across the front of you in an “ax” motion to about knee level; slightly bend the knees and twist your obliques during this motion. Bring your arms back up in a reverse motion, twisting your obliques back to starting position. Then change sides and repeat.
THE BEGINNING | Â | As listed above, but with a light weight. |
THE BALANCE | Â | As listed above, but with a heavier weight. |
THE BREAKTHROUGH | Â | As listed above, but with a 1-count on the way down and a 3-count on the way up. |
Do 3 sets of 30 reps (15 each side).
Hang from a pull-up bar with palms facing away from you or inward toward each other. Without swinging your entire body, bend at the hips and bring your legs up slightly above parallel to the floor, knees slightly bent. At the top, tilt your pelvis upward, then bring legs back down slowly until you reach the starting position.
THE BEGINNING | Â | As listed above, but using straps so that the weight is resting on your arms instead of just your hands, and bringing your knees to your chest instead of legs straight up. |
THE BALANCE | Â | As listed above. |
THE BREAKTHROUGH | Â | As listed above, but with a 1-count on the way up and a 3-count on the way down. |
Do 3 sets of 10 reps.
I'd like to dedicate this book to my three girls ⦠my amazing, beautiful wife, Lynn, for her unconditional support and for putting up with my snoring and laziness throughout my Fit2Fat stage, and my two beautiful daughters, Kale'a and Kiana. You three motivate me more than anyone, and without you this book would not have been possible.
Also, a special thanks to my family, friends, and amazing followers, who inspired me when the days were tough and reminded me of the purpose of this journey.
And to all of you for buying my book. For many of you, this is your first step in becoming healthy, and I'm humbled to be a part of that amazing journey!
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DREW MANNING
is a personal trainer, blogger, and former medical technician. Manning has been featured on
Good Morning America, The Dr. Oz Show
, and
The Tonight Show
. He lives with his wife, Lynn, and two children just outside Salt Lake City, Utah. Visit the author at www.fit2fat2fit.com.
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Cover design: laura beers design
Cover image: © istockphoto.com
This book contains advice and information relating to health care. It is not intended to replace medical advice and should be used to supplement rather than replace regular care by your doctor. It is recommended that you seek your physician's advice before embarking on any diet or other health plan. All efforts have been made to assure the accuracy of the information contained in this book as of the date of publication. The publisher and the author disclaim liability for any medical outcomes that may occur as a result of applying the methods suggested in this book.
FIT2FAT2FIT
:
The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose
. Copyright © 2012 by Drew Manning. All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, nontransferable right to access and read the text of this e-book on-screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse engineered, or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins e-books.
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FIRST EDITION
Library of Congress Cataloging-in-Publication Data is available upon request.
ISBN 978-0-06-219420-6
EPub Edition © MAY 2012 ISBN 9780062194220
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