Top 5 Fat Loss Eating Tips

The top 5 fat loss eating tips will help you achieve your fat loss goals sooner because they give you an easy point of reference....everyone can remember 5 things, right? The first 2 eating tips for fat loss have nothing to do with actually eating food:

1. Start keeping a food journal as soon as possible---at least for a week. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal. By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better and avoid binge eating and emotional eating.

2. Social support is critical! Get an accountability partner such as a spouse, friend or personal trainer. You can challenge each other to make good food choices.

3. Eat small meals every 3-4 hours (starting with breakfast) to keep up your energy and to keep your metabolism humming along. When you skip meals, your body slows down its metabolism to conserve energy and store fat.

4. Plan and pack your meals for the day. This way, you are more likely to stay with your meal plan. Otherwise, you may end up eating fast food, overeating or grazing (haphazard eating).

5. Eat protein with every meal. Protein helps you feel fuller for a longer period of time, helps keep blood sugar levels from spiking and repairs your muscles after a tough workout.

Start your summer off right with this 5 point eating plan!

Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition:

Free 5-Day Fat Loss Course for Women

Free 5-Day Fat Loss Course for Men

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Top 5 Summer Fat Loss Cardio Workouts

Here are my Top 5 Summer Fat Loss Cardio Workouts....if you know me at all, you know that all "workouts" are in the great outdoors! Have fun this summer with your cardio! Get off the machines and be creative!

1. Run sprint intervals on grass or in sand if you're at the beach! Sprints are absolutely one of the best ways to blast fat and sculpt your body. You don't have to be fast, just run as fast as you can!

2. Play sports....on a rec soccer team...the "pitch" is huge and you will jog and sprint forever! Flag football works great too!

3. Run at the lake trails...beautiful scenery takes you away from it all.

4. Biking outdoors.....enough said!

5. Go swimming! Laps are great but water volleyball, water basketball, water football or water polo is more fun! Do the laps in the winter!

***BONUS SUMMER FAT LOSS CARDIO: Cut and edge your lawn....with a push mower and no automatic accelerators allowed in the engine!

See one of my clients having "fun in the sun!"

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"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Memorial Day Weekend Eating Tips!

Just a few Memorial Day Weekend eating tips for you....remember, your workouts will keep everything in check! Here are some tips to help you navigate through the holiday food minefield:

1) Don't stop or slack off on your exercise program during the Memorial Day weekend! And, if you aren't exercising, this would be a great time to start. I have a goal of at least trying to maintain my pre-holiday weight during the long weekend.

EXERCISE TIP: SOCCER, HIKING OR SWIMMING ARE GREAT EXERCISE CHOICES AND FUN!

2) Go easy on the food condiments and other sauces. They are loaded with calories.

3) Stick to your normal MEAL PLAN as much as possible during the holiday. Go back to your normal nutrition on Tuesday!

4) This rule always applies to any day---if its fried, let it slide!

5) Alcohol has calories too---7 calories per gram. Don't tank it too much!

6) You don't have to eat until you are stuffed! Just eat enough.

7) Don't spend all of your time eating during the holiday. Walk around the mall for a couple of hours, walk the pets everyday, do housework, play flag football, cut the lawn, etc.

8) Drink lots of water and you will eat less.

9) Allow yourself one dessert a day (or a sample of a few) It's okay since you are going to exercise----right?

10) Here's something that also works for any day: start your day with a workout and toward the end of your day take a long walk in the park or at the lake.

Happy Memorial Day Holiday weekend!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Farmer's Walk, Jump And Run For Cardio!

Ever did the farmer's walk with a pair of heavy dumbbells? It is one of the best full body exercises going! Be sure to keep a strong, upright posture throughout the walk....

Friday is a good day to keep it light and try something a little different. This is a good cardio workout that I will sometimes do.

Try this farmer's walk-based cardio workout:

--Farmer's Walk (pictured above) - walk for 1 minutes with the heaviest dumbbells you can carry with good posture.

--Squat Jumps - 10, fast

--Farmer's Walk - walk 1 minute

--Back Pedal 10 yards and Run Forward 10 yards - 5 times, fast

--Farmers Walk - 1 minute

--Jump Rope - 2 minutes, fast

--Farmer's Walk - 1 minute

--Jumping Jacks - 2 minutes, fast

Rest 2 minutes and repeat circuit. I think you will like this cardio workout. The farmer's walk engages many muscle groups in your body and that leads to more calorie burn and fat burn.

Download your FREE 10-Minute Fat Burning Workouts now and take them with you. There are strength and cardio workouts in the e-book.

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Medicine Ball Chop With Knee Lift

The medicine ball chop with knee lift is a good exercise to help you prevent injuries in your games, yardwork or running events. You are working multiple muscle groups in different planes of motion (at the same time).

Injuries of the torso (such as oblique strains/pulls) hurt like crazy and are hard to recover from....its better to avoid these types of injuries! Trust me, its hard to sleep at night with pulled oblique muscles! Every little movement hurts bad!



You should perfect this movement before doing this exercise at full speed.

1. Stand with your feet shoulder width apart and a slight bend in your knees.

2. Grip a medicine ball with both hands above your head.

3. Lift your right knee up until your thigh is parallel with the ground. Twist your upper body to your right side, chopping the medicine ball down to the outside of your right thigh.

4. Slowly return to the starting position. Repeat on other side.

You can get this and other exercises with My Fitness Hut's Athletic Abs Training System! This training system has 3 levels: basic, intermediate and advanced. So, you can progress at your own pace. You can have the TONED ABS you want for summer if you start now! This workout will also work perfectly with any Fitness Hut full body strength workout program!

Get your Athletic Abs Training System now!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

My Fitness Hut's Athletic Abs Training System!

My Fitness Hut’s Athletic Abs Training System will give you the sculpted, toned abs that you want! And, you will build those abs using every day movements! We all kneel, stand, walk and run, so your abs and overall body strength and stability should be trained for you to live an active life every day!



That is the essence of my Fat Blaster Athletic Training System, which is training movements and not just muscles! Some of you are competitive athletes and some of you are not. Competitive athletes should try Sports Fitness Hut’s Athletic Abs Training System!

This training system has 3 levels: basic, intermediate and advanced. So, you can progress at your own pace. You can have the TONED ABS you want for summer if you start now! This workout will also work perfectly with any Fitness Hut full body strength workout program!

Get your Athletic Abs Training System now!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

How To Burn Low Ab Fat

Burning low ab fat is a priority for many of you....as we age, fat tends to settle in the abdominal area. Because of disease risks, abdominal fat is one of the worst areas to have body fat.

Burn low ab fat with these exercises (read how to burn low back fat):

--Hanging Leg Raises - The gold standard of low ab exercises.

--Captain's Chair Knee-ups, Straight Leg Raises or Hovers----The Captain's Chair is the equipment where you support the weight of your body with your forearms (allowing your legs to hang) and then you lift your knees/straight legs up towards your chest.

--V-Ups

--Medicine ball diagonal chops with knee lift (or with weighted plates)

--Ab Ball Jackknives

--Planks with knee up

--Mountain climbers

--Planks, side planks and bridges (for foundational stability and strength)

As always, watch what you eat or your chiseled abs will be covered with fat! Severely limit sugars, products with high fructose corn syrup, processed foods, fast foods, etc.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

How To Burn Low Back Fat

Burn low back fat the same way you burn fat in other parts of your body---build muscle in your low back (while burning fat) and eat right!

I haven't seen anyone in the health club mirrors scanning their low backs the way they look at their abs, biceps, legs, etc.! Well, pay more attention to training your low back and you'll get more results!



So, here's a plan to burn your low back fat:

1. Do full-body strength training and interval cardio.

2. Do foundational core exercises like planks, side planks and bridges. These types of exercises will strengthen and stabilize your entire core area.

3. Build the muscles of your lower back with these exercises:

--Deadlift: one of the best exercises to build muscle thickness in your lower back is the deadlift. Squats also work your lower back.

--Good mornings: also a good exercise to build low back muscles. Start with just the bar to perfect the technique of the good morning exercise.

--Back extensions (pictured above): You can do back extensions on the ball or on the back extension machine. Hold a weight at your chest to make this exercise more challenging.

--Low pulley cable rows: Try this underused exercise.

--Cobras and supermans: Add these exercises to your core routine.

There you go! Burn that low back fat by building muscle in that area!

Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut and start burning fat and building your lean body!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Run, Jump And Step Cardio

Change up your cardio exercise with a run, jump and step routine....some of you don't get significant results with fat loss because you do the same thing most of the time! Get off the treadmill and elliptical machines and challenge yourself!

Running, jumping and stepping are some of the best ways to tone and shape your body!

You don't need any machines---just get your body ready for some very intense exercise. If you have knee or low back problems, this type of workout is not for you....

Here goes:

--Run, 30 seconds full speed
--Walk, 1 minute
--Squat Jumps, 10, fast
--Walk, 1 minute
--Step Ups (knee high platform), 10 each leg
--Walk, 1 minute
--Run, 30 seconds full speed
--Walk, 1 minute
--Jumping Jacks, 1 minute, fast
--Walk 1 minute
--Mountain climbers, 30 seconds, fast
--Walk, 1 minute
--Run, 30 seconds full speed
--Walk 1 minute
--Jump Rope, 1 minute
--Walk 1 minute
--Walking Lunges, 10 steps each leg

You won't get bored with this run, jump and step cardio routine....and you will burn calories and fat like crazy! Challenge yourself and do something different today!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

30 Minute Fat Burning Workout

Here is a good 30 minute, fat-burning workout for you to try....you don't need any weights, medicine balls, resistance tubes or stability balls....

This workout is a strength and cardio workout so it will save you even more time during your busy day. If you have been doing the heavy weight training for a while, this workout can be a good change of pace for you:

--Y bodyweight squats, 12 repetitions, moderate pace
--Plank, 10 repetitions, 10 second hold
--Pushups, 12 repetitions
--Ball Ab Rollouts, 12 repetitions, moderate pace
--Pullups, 10 repetitions
--Superman, 12 repetitions, 5 second hold
--Do this circuit 3 times

Do this circuit with little or no rest between exercises. Rest 2-3 minutes between circuits.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Build Bigger Calf Muscles With Circuit Workout

Build your calf muscles with a weight training circuit...with summer almost here, people are concerned about how every visible part of their body looks! I've had quite a few people ask about how to build bigger calves.

Some people, because of genetics, have bigger calves than others and they don't have to do any extra work to make them look great. Other people have very small calf muscles and want them to look more proportionate to their thighs.

This calf muscle building circuit helped Chris increase his calf size pretty fast! Read his testimonial here.

Here is the circuit (alternate between heavy weight rep days and full speed light rep days):

--Donkey calf raises, 25 repetitions
--Standing dumbbell calf raises, 25 repetitions
--Toe lifts on leg press machine, 25 repetitions
--Standing calf raises on Smith Machine, 25 repetitions

Do this circuit 3 times. You can do this workout up to 2 times a week (separate from your regular weight training workout).

Now build those calves the way you want them!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Lower Body Fat Burning Circuit

Need a good lower body fat-burning circuit? Burn more lower body fat with a bodyweight leg exercise circuit....

Bodyweight leg circuits is a tried and true method to burn more leg fat, increase strength/endurance and improve heart health.

Since this workout is circuit-style, you also get the benefit of a great cardio workout. Do each exercise (10-12 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times. Here is a good bodyweight leg circuit program:

--Bulgarian split squats
--Step ups (with knee high platform)
--Squat jumps, Depth Jumps (set 2), Tuck Jumps (set 3)
--Reverse lunges
--Side lunges

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Michael J. Fox Teaches About Fat Loss

Yes, I learned about fat loss from Michael J. Fox last night! What an incredible dude he is! Unless you have been living in a cave, you know that he has had Parkinson's Disease for years.

The lesson he teaches us is how he deals with his disease....he had everything you could ever want: beautiful wife, beautiful kids, super stardom and mega-money! He still has all those things along with dealing with his debilitating disease.

Watching his special show last night, he talked about being an "incurable optimist." Its this attitude that has allowed him to not let Parkinson's Disease change his great attitude about life. He's using his situation to help others.

And, that's the lesson for me and you when it comes to fat loss (and life)....don't let it control you! Don't let any situation control your attitude! Easier said than done!

Thanks for the lesson Michael! Now what was that I was complaining about yesterday? Never mind!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Fat Loss Comes With Hard, Smart Workouts

Step up and get your fat loss with hard, smart workouts and good nutrition of course....all you have to do is read this testimonial of My Fitness Hut's Fat Blaster Athletic Training System:

"I have lost over 60 pounds in the last 5 months using My Fitness Hut's workout programs, nutritional advice and just staying with it and not quitting....and my body fat percentage has decreased from 45% to under 30%!" ---Jorge

As with anything, if you stay with it and have a good roadmap, you'll probably be successful. Many of you have not succeeded with your fat loss and weight loss because you either relied on bad information or you gave up too fast...

Stop guessing about fat loss and follow my proven fat loss process---day in, day out to get the body you want year in, year out!

And, stop wasting your money on fat-burner supplements! If you expect fat-burner supplements to give you a lean and toned body, you will always be disappointed.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Fat Loss Begins With Self Worth

Yes, like many things in life, your fat loss begins with your self worth...in my new Daily Fat Loss Manager, I have written one of my "wise" sayings:

“Lose fat and weight because YOU ARE WORTH IT!” Are you worth the effort that it takes to change your body composition to what you want?

Their are many different mindsets that motivate us to do things....in my opinion, the best two motivations that perseveres:

IDENTIFIED REGULATION - You workout because you're worth it and its good for your health and lifestyle. This is a very positive behavior and will lead to permanent lifestyle changes.

INTRINSIC MOTIVATION - You workout because you enjoy it! If you don't like something, you will eventually quit!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Fat Loss And Your Food Journal

Help your success with daily management of fat loss with the use of a food journal. Don't underestimate the value of a food journal! Until you get your eating under control, you definitely need to keep a food journal.

Research has proven that you will have a better chance of succeeding with your nutrition plan and fat loss if you keep a food journal. By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better.

In your food journal you should note:

1) List food, calories and serving sizes for every snack or meal. List details such as meats, drinks, vegetables, fruits, etc. For each meal, list why you ate--such as you were angry, sad, happy, hungry, etc. This is very important because moods can affect food choices. You need to know your motivations for eating.

2) Did you eat at home, at a fast food joint, restaurant, etc. Eating on the go can wreck your nutrition plan. Include this information with every meal.

3) Compare your food journal with your nutrition plan every day. This is the ultimate check on yourself and your eating habits.

A food journal will also help protect you from binge eating.

Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition:

Free 5-Day Fat Loss Course for Women

Free 5-Day Fat Loss Course for Men

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs