Jumping Exercises Burn More Fat

Jumping exercise workouts will burn more fat because they are very intense! And, one-legged jumping exercises are more intense than two-legged jumping exercises. Shorten and intensify your workouts with jump training (plyometrics)! Plyometric workouts also burn more fat and calories during and after your workout!



If you're having trouble sculpting your butt, hips and thighs then you need to do more jump exercises.

Jump exercise workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed jump training is not for you.

Try this jump training workout (take little or no rest between exercises):

--jump rope, two feet, full speed, 1 minute
--squat jumps (pictured above), 10, full speed
--lunge jumps, 10, full speed
--depth jumps (off knee-high platform), 10
--tuck jumps, 10, full speed
--jumping jacks, 30 seconds, full speed

Rest 1 minute between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed.

Try jump exercise workouts to burn more fat!

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Mark Dilworth, BA, PES
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Thanksgiving Day-After Fat Loss Workout

I really did workout the day after Thanksgiving! I had to workout and burn those extra calories. Hopefully, you did your workout too. It's best to get right back into the exercise groove.

Here's my workout:

1. Sprint interval cardio, 20 minutes

1. Bodyweight squats, 12 repetitions
2. Pushups on medicine ball, 15 repetitions
3. Bentover dumbbell rows, 10 repetitions
4. Plank, 10 repetitions, 20 second hold
5. Standing dumbbell shoulder press, 10 repetitions
6. Medicine ball diagonal chop, 10 repetitions each side, full speed
7. Dumbbell calf raises, 25 repetitions, full speed

Do this circuit 2 more times. Rest 2 minutes between circuits.

Burn those Thanksgiving calories!

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Mark Dilworth, BA, PES
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Healthy Snacks For Thanksgiving

Eating healthy snacks during the long Thanksgiving weekend is important! Why? Because you will enjoy your regular Thanksgiving meal(s). The snacks and side food items can really skyrocket your calorie count if you're not careful!

What you eat between main meals can make the difference in gaining excess pounds or maintaining your weight during the long 4 day fest!

First, a few common sense Thankgiving holiday eating rules:

1. Use no more than a pat of butter on whole wheat bread or rolls.

2. Use natural sweeteners like cinnamon instead of sugar.

3. Use condiments like mustard instead of ketchup or mayonnaise.

4. Drink only water or unsweetened drinks, like tea. Cranberry juice and pomegranite juice are not that healthy if they are loaded with sugar!

5. Limit alcohol consumption which has 7 calories per gram.

6. Sweet potatoes are very healthy (limit the butter and marshmallows). Try them roasted to seal in the flavor without adding fat! Sweet potatoes are full of fiber, vitamin A, potassium and one of the best snacks around. Plus, they satisfy my sweet tooth!

7. Turkey is a healthy source of protein. If you deep fry it or smother it in gravy, you will add alot of calories! Turkey also provides folic acid, vitamin B, zinc and potassium. I love white turkey sandwiches on wheat bread for weeks after Thanksgiving day!

Here are some healthy snacks to eat during Thankgiving holiday:

1. Popcorn is high-fiber and low calorie. Skip the butter and excess salt! I like to pop it on the stove in olive oil. On the run, I eat natural, microwaved brands.

2. Nuts. Peanuts, pistachios, pecans and almonds are all good. A handful of nuts goes a long way! They are high-calorie so be careful. Skip the excess salt! Nuts have heart-healthy fats, fiber and vitamins.

3. Fruit is always a healthy, filling snack. I've never heard of anyone getting fat from eating fruit! We all know the health benefits of eating fruit so enough said.

4. Green, leafy salads. Eat green salads on most days with very little dressing. You can't go wrong with green, leafy veggies for the health benefits!

5. Low-fat yogurt is a great snack! Yogurt smoothies are also great options (especially after a strength workout).

Happy, healthy eating during Thanksgiving week!

-Cathering Ebeling and Mike Geary are co-authors of the popular ebook, Fat-Burning Kitchen, which shows you how to totally revamp your kitchen to make your body a fat-burning machine!

Mark Dilworth, BA, PES
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Get A Lean And Toned Body!

The way to get a lean and toned body is not very complicated. Be consistent with your fitness program and you will get and stay lean and toned.

Here are some tips to get your body lean and toned:

1. If you want fat loss, weight loss and a lean and toned body then you MUST eat for fat loss! Everyone needs a meal plan. You need to have some sort of idea of what you are going to eat for the day.

If you don't have a meal plan, you might eat anything at any time! If you have a plan, you are more likely to follow it or at least eat similar foods. And, record what you eat in a food journal to hold yourself accountable.

Eat these 3 Veggies to Burn More Abdominal Fat

2. Burn more fat by working large muscle groups, not by working out longer! Maximize your time in the gym and get the results you want. The quality of your workouts are better than the quantity of your workouts.

Shorten your weight training workouts to 50 minutes (3 days a week) or less and ramp up the intensity! Doing this will give you more fat burn and calorie burn during and after your workout.

Compound strength exercises (with weights or bodyweight) like squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions.

3. Do short, intense cardio workouts (about 20 minutes, 3 days a week). Sprint Intervals or similar cardio exercises activate and shape the bulkier, shapely fast-twitch muscle fibers. This type of cardio will also burn fat and calories like crazy and give you superior heart health!

4. Walk 30 minutes every day, especially on your non-workout days. Walking helps you to keep an active lifestyle.

Consistently do these 4 things and you WILL have the lean and toned body of your dreams!

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

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Mark Dilworth, BA, PES
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Farmer's Walk Exercise Builds Core Strength

Ever heard of the farmer's walk exercise (think farmer walking with heavy milk containers)? Do the farmer's walk exercise to primarily improve core strength (especially back strength), grip strength and burn fat. The exercise can be done to improve maximal strength or to improve endurance strength (at a distance, timed or untimed).



Do the farmer's walk exercise by picking up a dumbbell in each hand. Pick up the dumbbells by deadlifting them (to protect your back) or lifting them from the weight rack. Hold each dumbbell with your arms extended by your sides and walk.

If you are doing the farmer's walk exercise to improve maximal strength, you will use heavy dumbbells. The combined weight of the dumbbells should be about equal to your body weight. You may have to work your way up to this amount of weight by improving your deadlift, squat and grip strength. Grip strength can be improved by lifting with thick barbells, doing plate pinches or squeezing hand grippers.

Walk about 10-15 yards, stop and set the dumbbells down or let them drop. Rest for 1-2 minutes and walk back. That is 1 repetition. Use good upright posture and look straight ahead while walking! Never lean forward or jut your head forward while walking.

If you are trying to build serious strength, work up to walking with each dumbbell being equal to your bodyweight weight (or more).

If you are trying to improve endurance strength, do the farmer's walk with lighter dumbbells. Experiment with the dumbbell weight amount so you are challenged. The distance would be increased to 30-40 yards. To challenge yourself more, do timed farmer's walk intervals.

Add the farmer's walk exercise to your routine!

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

Mark Dilworth, BA, PES
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Quick Weight Loss vs. Optimal Health, Part 2

Quick weight loss implies that it's something that probably won't last! Health should be stressed before weight loss and beauty! It does you no good to look great if your body is a total wreck and unhealthy!

Optimal health involves making lifestyle changes to improve your:

1. health
2. fitness
3. energy levels
4. quality of life

We are living longer on this earth so quality of life is important!

The "quick weight loss lifestyle" is narrow minded when you compare it to the "optimal health lifestyle!"

Quick weight loss leads to slowed metabolism, a weaker immune system, hormonal imbalances, loss of lean mass, increased body fat, decreased energy levels, disrupted sleep patterns, short-term results and yo-yo dieting!

I'll take the optimal health option any day over quick weight loss!

So, here are some tips to help you achieve your best health and fitness:

1. Make a commitment TODAY to a lifestyle of health and fitness! Without this commitment, you will eventually go back to short-term solutions like quick weight loss!

2. Make the needed changes to your eating habits! Severely limit foods like sugars, processed foods, fast foods, fat-filled packaged foods, etc. Eat more foods like fresh fruits and vegetables, whole grains and lean meats. Get help with your meal plan if needed! Get your nutrition mainly from food! Add in supplements like multivitamins and fish oil to support your meal plan and improve your health.

3. Commit to regular exercise and an active lifestyle! Walk as much as you can everyday!

4. Get enough rest! If you don't sleep enough, your body won't function as well as it could--that means about 7-8 hours of sleep every night for most people.

5. Schedule that doctor's appointment to see where your health stands! High blood pressure, high cholesterol, etc. can be controlled, if needed.

Download your FREE 14-Day Accelerated Fat Loss Program, start burning max fat and start building your lean, hard body!

Mark Dilworth, BA, PES
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Quick Weight Loss vs. Optimal Health, Part 1

The hazzards of the quick weight loss lifestyle and the benefits of the optimal health lifestyle were on full display this past weekend at Nutrilite Health Institute!

Nutrilite has been in existence for 75 years and is the only company that organically grows all its own plants which are used to produce their own nutritional products for optimal health! If you're looking for quick weight loss products, Nutrilite can't help you! Nutrilite researches, grows and produces its own scientifically healthy products!



My Fitness Hut and 8 other health bloggers (pictured above) were privileged to be invited to Nutrilite Health Institute in Buena Park, California! I was already familiar with some of Nutrilite's great products but not fully enlightened about what they are trying to accomplish.

Before I continue, let me state that I DO NOT SELL NUTRILITE PRODUCTS, so there is no profit motive for me to write about them!

But, you know that I have always stressed health before weight loss and beauty! I have constantly stressed that it does you no good to look great if your body is a total wreck and unhealthy!

So what is Nutrilite all about? They want you to achieve optimal health! Optimal health is defined by Dr. Duke Johnson, the author of the book, The Optimal Health Revolution.

Dr. Johnson (a great speaker) defines optimal health as:

"Optimal Health is the best health you are capable of, given your past and your genetic heritage."

Nutrilite's goal is to help you achieve optimal health. The following quote is on the wall at the Nutrilite Health Institute:



My Fitness Hut could not say it any better! Stay tuned this week and learn more about a great company!

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Mark Dilworth, BA, PES
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The Seated Cable Row Exercise

The seated cable row exercise should be a staple of your back strengthening routine! For many, too little time is spent on strengthening the back muscles. When you don't adequately strengthen your back muscles, you are affecting your pulling potential. And, to have good upper body muscular balance, you need to work your backside as well as your frontside.

The back muscles targeted during the seated cable row exercise are the latissimus dorsi, teres major, middle trapezius and rhomboids.



Follow these steps to properly execute the seated cable row exercise:



1) Maintain the natural arch in your spine throughout the exercise. Sit up straight (with your chest and head up at all times), draw your navel in toward your spine and retract your shoulder blades together pulling them back and down. Pull the weight back with your shoulders first in order to activate your back muscles. You don't want the seated cable row to turn into an arm exercise.

2) Don't lock your knees when resting your feet on the platform. Keep your legs slightly bent.

3) Keeping your elbows close to your body, pull the weight towards your midsection to work the larger latissimus dorsi muscles more . A high pull will give more work to the smaller back muscles.

4) Keep all movements smooth when pulling the weight and reversing the motion. That is one repetition.

Don't neglect your back muscles!

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Mark Dilworth, BA, PES
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Belly Fat Threatens Your Health!

You have heard that belly fat (abdominal fat) threatens your health! Belly fat has been associated with contributing to such diseases as cancer. That is serious stuff!

Belly fat causes other health problems too! Scientist have learned much more about fat cells (adipose tissue) than ever before. Researchers from Washington University School of Medicine in St. Louis found that abdominal fat cells secrete inflammatory proteins that cause damage to blood vessels and other cells.

Wait, there's more! These inflammatory chemicals secreted by belly fat cells are implicated in the development of coronary artery disease and Metabolic Syndrome! That is why personal trainers and health professionals always measure body fat with a special emphasis placed on your belly fat!

So, being fit and healthy is much more than just losing weight! Don't ever try a quick weight loss program again! Fit and healthy means just that! You can look slim and trim and still be unhealthy! Having high body fat, especially belly fat, is not healthy!

Weight loss management works along with fat loss management. Regular strength training, cardio exercise and a good meal plan will help you burn fat (lose inches), speed up your metabolism and lose the weight for good! No more yo-yo dieting and regaining that weight!

Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut and start burning fat and building muscle mass.

Mark Dilworth, BA, PES
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Eat Enough To Build Muscle And Burn Fat

Eat enough to build muscle and burn fat. You do this by following your meal plan based on your basal metabolic rate and level of daily activity. You won't get consistent muscle growth without eating enough calories---consistently!!

Don't be so concerned about weight loss that you fail to eat enough! You need to build muscle which will speed up your metabolism, burn fat and keep the weight off! The weight will stay off because you will eventually have that lean and toned body. Fuel your body throughout the day with consistent meals every 3-4 hours. This will give you enough energy to live and workout!

If you want your muscles to grow, FEED YOUR MUSCLES CONSISTENTLY! Just lifting weights is not enough to grow your muscles and become lean and muscular! And, on the days you do lift weights, its best to eat before and after your workout. Read my post on Pre- and Post-Workout Nutrition.

And, you know my take on supplements: try to get the nutrition you need from food. Save your money! Don't depend on supplements to significantly build your body up and burn fat!

And, to stop your muscles from breaking down (catabolizing) while you sleep 7-8 hours, a healthy night-time snack or protein drink before you go to sleep is needed. When your body is fasting, your muscles will take the hit. Just ALWAYS remember to follow your meal plan!

Download your FREE 14-Day Accelerated Fat Loss Program, start burning max fat and start building your lean, hard body!

Mark Dilworth, BA, PES
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Tabata Training For Fat Loss

Tabata training for fat loss might sound weird but it can be a
time-effective, fat loss training tool for you to use! If you're looking for ways to change up your exercise program, try Tabata training.

Tabata training was developed by Izumi Tabata, Ph.D. in Tokyo. Tabata is a very intense interval training technique. It is a great way to burn more calories and fat during and after your workout! You will need one exercise and 4 minutes! Yes, only 4 minutes!

Tabata training works this way:

1. After a 5 minute warmup, choose an exercise like squat-to curl-to press or medicine ball front chop.

2. Do as many repetitions as you can for 20 seconds.

3. Rest for 10 seconds.

4. Repeat this cycle for 4 minutes! Make sure to maintain correct form as you get fatigued! You will be exhausted at the end!

As you progress, you can add more time but keep the 2-to-1 work to rest ratio. For instance, you could do a 30 sec./15 sec. work to rest ratio. You could also speed up your repetitions to make Tabata training even more intense!

I have also used the Tabata training technique at the beginning or end of a 20-minute workout. Just use the first or last 4 minutes of your 20-minute workout and do Tabata training!

Do Tabata training no more than 2 times a week. Go ahead and try Tabata training!

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

Mark Dilworth, BA, PES
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Burn More Fat With MUST DO Strength Exercises!

There are some strength exercises that you MUST DO if you want to burn more fat and sculpt your lean body! Don't make the mistake of always looking for "new strength exercises!" What you need are effective, muscle-building strength exercises that will primarily build large muscle groups.

Strength exercises for fat loss should focus on maximizing your time at the gym...build more muscle mass to speed up your metabolism and burn more fat.

To recruit more muscle fibers during workouts and improve your success, focus more on MULTI-JOINT OR COMPOUND EXERCISES.

COMPOUND EXERCISES will help you burn more fat because you are working large muscle groups in your body. For example, the largest muscle in the body is the gluteus maximus and squats/lunges would target this area (among other areas). You will also burn more calories after your workout.

Examples of SINGLE-JOINT EXERCISES are biceps curl, seated calf raise, leg extension, leg curl and triceps pushdowns. Spend less of your time on these exercises.

Here are some strength exercises that you MUST DO:

1. Squats - Bodyweight, dumbbell or barbell....do your squats!

2. Deadlift - Deadlift is a must for your exercise program. It is also one of the best ways to build muscle thickness in your lower back. Lower back fat and injuries plague many people.

3. One-arm dumbbell rows and Pullups - These two are a must for any routine so I'm counting them as one exercise.

4. Clock Lunges - Clock lunges work your body in all planes of motion. Lunge with your right leg at 12 o’clock, 2 o’clock, 3 o’clock, 5 o’clock and 6 o’clock. That’s 1 repetition for your right leg. Lunge with your left leg at 12 o’clock, 10 o’clock, 9 o’clock, 7 o’clock and 6 o’clock. That’s 1 repetition for left leg. Maintain upright posture throughout to improve core strength.

5. Dumbbell Chest Press on Ball - Doing the chest press on the ball forces you to balance while lifting. Each arm also has to do equal work.

6. I also include exercises like standing shoulder presses, step ups, pushups on medicine ball and tricep bar dips in my workouts.

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

Mark Dilworth, BA, PES
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Burn More Fat With Plyometrics

If you're having trouble burning fat, then try plyometric exercises. Because of the intensity of plyometrics (jump training), you will burn more fat and better sculpt your body.

Plyometric exercises not only burn more fat, they also improve your power, or speed strength (how fast your muscles can produce force).



Here are some good plyometric exercises to help you burn more fat and sculpt your body.

1. In Place Vertical Jumps, full speed, Double Leg, 3 sets/10, 2 minutes rest between sets

2. Depth Jumps, 2 sets/10, 2 minutes rest between sets

3. Bounding and Lateral Bounding, full speed, 2 sets of each/10, 2 minutes rest between sets

4. Lateral Cone Jumps, full speed, 2 sets/10 each side, 1 minute rest between sets

5. Standing Long Jumps (pictured above), full speed, 2 sets/10, 2 minutes rest between sets

6. Dumbbell Calf Raises, full speed, 3 sets/25, 2 minutes rest between sets

Do a plyometric workout no more than 2 days a week because of the full speed intensity of this type of workout.

Avoid knee injuries by perfecting jumping and landing techniques before progressing to full speed plyometric workouts.

Download your FREE 14-Day Accelerated Fat Loss Program, start burning max fat and start building your lean, hard body!

Mark Dilworth, BA, PES
Your Fitness University
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