Tag Archives: losing weight

Heavy ball juggling and joggling

IMG_1266If you want to make juggling or joggling even more challenging(assuming you’re a proficient juggler), you can add a strength training element to it by juggling heavy balls. This can help build stamina even better than if you are using lighter juggling balls or bean bags, to prepare you for joggling marathons or if you want to build strength to juggle for hours on end. It is one of the best ways to target the muscles used for juggling.

In the above photo, the 3 red balls I am joggling with are 2.25 lb(1.02 kg) ExerBalls by Dube(they come in different weights and these are the heaviest). This may not seem like much, but after several minutes of juggling these babies while standing still you will feel exhausted, unless you’re a bodybuilder. If I try to joggle with them, I can’t go for more than a few minutes with these. Very tiring, but what a rush! You really can get a nice high from joggling with these heavy balls. It’s cardio, strength-training, and coordination training all in one!

They probably help build explosiveness; think of it sort of like juggling mini medicine balls. They are made of rubber and stuffed with lead or steel balls to add weight to them. They are kind of pricey, a set of 3 going for $60. I got mine as a gift(not from the company).

You can always try making your own from tennis balls like I have, though they are much lighter. The juggling balls I am joggling with in the photo below are tennis balls stuffed with pennies. Just cut a small slit on the side with a knife to push the pennies in, put glue or epoxy over the slit, let it dry, and then cover liberally with duct tape. These weigh about 1 lb(0.45 kg) each. I made these 2.5 years ago and have had no problems with them.

IMG_1269They are not as challenging to juggle as the heavier Exerballs, but they can still help build endurance in your arms. Since they are 1 lb each, I can joggle with these for miles and miles, but I have to be careful no one is around since if these hit someone they can hurt(the Exerballs are even more dangerous in this regard). On days when I don’t joggle, I juggle these homemade juggling balls as an upper body cardio exercise, since juggling with regular, light-weight balls isn’t much of a cardio exercise to me. So they are helpful cross-trainers, good for maintaining aerobic fitness on days I don’t run or joggle. Either of these balls are good for quick warm-up exercises before joggling with regular balls, though I usually prefer the lighter, penny-stuffed balls for warm ups.

Joggling with either of these types of heavy balls is one of the ultimate calorie-burning exercises(especially if you are running up a hill), so it’s good to try this out if you are trying to lose weight.

Just make sure you are proficient in juggling lighter balls before trying either of these. You don’t want to drop them on your feet, trust me.

heavyballs

Can water assist in weight loss?

Our bodies are about 60% water. We could not live without water. Our most ancient ancestors evolved in water, which may be why almost all life is dependent on it. A few species, like the land-dwelling ancestors of whales, were even pulled back into the water by evolutionary forces to become aquatic mammals.

But could this most ubiquitous, and essential of substances help with weight loss? It sounds crazy to ask, since, if the solution to being overweight were that simple, then why are so many of us fat?

A quick look at the scientific literature lead to an interesting study on children in: Int J Obes (Lond). 2011 Oct;35, by Dubnov-Raz G, Constantini NW, Yariv H, Nice S, Shapira N. – Influence of water drinking on resting energy expenditure in overweight children:

CONCLUSIONS:

This study demonstrated an increase of up to 25% in REE following the drinking of 10 ml kg(-1) of cold water in overweight children, lasting for over 40 min. Consuming the recommended daily amount of water for children could result in an energy expenditure equivalent to an additional weight loss of about 1.2 kg per year. These findings reinforce the concept of water-induced REE elevation shown in adults, suggesting that water drinking could assist overweight children in weight loss or maintenance, and may warrant emphasis in dietary guidelines against the obesity epidemic.

This is remarkable. While the amount of weight loss would be modest, it was still statistically significant.

It looks like the potential weight loss was due to water raising their REE(Resting energy expenditure). What this also suggests is that one of the keys to losing weight or keeping it off is to maximize our REE. Obviously, this can be achieved through exercise, but it may be more important to not be inactive(sitting down for several hours) for extended periods of time, since this can negate the effects of regular exercise.

It must be noted that this was just one study; follow up studies on water could fail to replicate the findings of the first one, especially when you consider how the potential for weight loss was almost statistically insignificant. Also, this study was done on children, so the findings may not apply to adults, and the study concerned the potential for weight loss, not actual weight loss.

Still, it is a sound idea for the weight conscious to drink water instead of calorie containing drinks. So if you’re struggling to lose weight, among all the other things you are doing, fill yourself up with water before meals or if you are experiencing cravings.