Get Six Pack Abs Sooner With Athletic Workouts

Use athletic workouts to help build your six pack abs and even more. Athletic bodyweight workouts will blast fat from your body like never before...just try a workout and see for yourself!



Athletic bodyweight workouts are very intense and will improve your body's composition (fat loss, more muscle). These workouts will sculpt your body without your joints taking a pounding from lifting heavy weights!

To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. Also, you will really burn fat and shape your bulkier, fast twitch muscle fibers when doing exercises at full speed!

Athletic bodyweight circuit workouts are a tried and true method to burn more fat, increase strength/endurance and improve heart health.

Do each exercise (10 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 athletic bodyweight workout:

--Bodyweight squats, moderate pace
--Medicine ball soccer throw (pictured above), full speed
--Pushups, full speed
--Walking lunges/Side Lunges/Tranverse Lunges, moderate pace (one for each circuit)
--2-Handed medicine ball chest pass, full speed
--Squat jumps, full speed
--Back extensions, moderate pace

Use correct form and get after it!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Get Six Pack Abs Sooner With Ab Ball Jackknife

Sculpt those six pack abs sooner by doing the ab ball jackknife exercise. Superset the ab ball jackknife with the ab ball rollout to build your six pack even faster!





Do the ab ball jackknife this way:

1. Place both shins on the stability ball with both hands on the ground (arms straight). Keep hands a little wider than shoulder width. Keep your body in a straight line from head to feet.

2. Roll the ball toward your chest with your legs together. Bend your knees to your chest as far as you can. The movement should be controlled and steady throughout.

3. Roll the ball back to the starting position. That's 1 repetition.

The ab ball jackknife will improve your balance. Include this exercise more in your workouts.

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Get Six Pack Abs Sooner With Prisoner Squats

Yes, prisoner squats will help you get six pack abs sooner! When you do these squats correctly, your ab muscles will be activated.



Add bodyweight prisoner squats to your exercise routine. You can do prisoner squats anywhere, anytime (as a warmup exercise also).

As a matter of fact, go ahead and do regular bodyweight squats, one-legged bodyweight squats and Y bodyweight squats. They all work to burn fat and sculpt your body.

You also get strength benefits for your glutes, hamstrings and quadriceps. Prisoner squats also help to realign your shoulder blades.

1.Stand with your feet a little wider than shoulder width apart with your toes pointing slightly outward.

2. With your hands behind your head, keep your chest up and shoulder blades down and back throughout the range of motion.

3. As you descend, push your glutes back as if sitting down, bending at the hips and knees. Keep your knees aligned with your toes (don't let the knees "cave in" or protrude outside the feet). Also, don’t let your knees pass over your toes and stay back on your heels.

4. Don’t lean forward, maintain the natural arch in your back and keep your core braced (as if getting ready to take a punch).

5. As you ascend, contract your glutes.

Bodyweight prisoner squats are a good variation from the traditional bodyweight squats.

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Get Six Pack Abs Sooner With A Meal Plan

Your six pack abs won't show if they are covered with a layer or layers of fat! While you're building up those ab muscles, you need to burn ab fat at the same time. You can only do that by following a healthy meal plan.

You can start with eating your daily servings of fresh fruits and vegetables. I've never heard of anyone getting fat by eating too many fruits and veggies. Next, cut out ALL SUGARY DRINKS. Drink only water or unsweetened drinks like tea. If you will do just those two things, you will be well on your way to shedding body fat on your abs and whole body.

So, how much food do you need to eat every day? You have to achieve a caloric deficit (burn more calories than you consume) for the day to lose weight and burn fat.

Set your daily caloric intake based on your basal metabolic rate and your activity level (including exercise). This way, you won't eat too much or too little. Maintaining the right amount of caloric deficit is the key to burning fat and losing weight.

If your basal metabolic rate is 1800 calories a day, 1000 calories of food intake is not enough food for you to function properly! This type of calorie restriction will cause your body to shift to survival mode and store fat. Your body will also be a total wreck if you do this too much!

So, if you eat 1800 calories and burn 2200-2300 calories a day (through movement and exercise), you will lose weight and burn ab fat and total body fat.

Eat foods as close to their natural state as possible. For example, a baked potato would be better than french fries.

Here are some do's and don'ts when it comes to the replacement method of eating:

Cut out these types of foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise

Add these types of foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard.

Uncover those hard-earned six pack abs by burning the fat covering them!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Get Six Pack Abs Sooner With Hanging Leg Raises

Build your six pack abs sooner with the hanging leg raise exercise. It is an advanced abdominal exercise.

There is a reason you see more people doing ab crunches instead of hanging leg raises! The hanging leg raise and its variations is very tough to execute. In fact, it is the gold standard for abdominal exercises! Gymnasts have been doing hanging leg raises for decades. A person needs core strength, arm strength and grip strength to perform the exercise correctly. If you can't do one hanging leg raise, you need to strengthen your core, back, arms and grip.



1. Hang from a bar using an overhand grip with arms straight and shoulder-width apart. Let your legs hang straight down.

2. Contract your abs and make sure that your back remains neutral with natural arch. Keep your head still and looking straight ahead. Raise your legs to the midpoint of your body using your abdominal muscles. Don't swing your legs up and use momentum to do the exercise. This is a controlled strength exercise.

3. Hold for 1 to 2 seconds and slowly lower your legs. That is one repetition.

Beginning exercisers can start by trying to bend the knees up to the chest. Intermediate exercisers are able to do a straight leg raise up to the midpoint of the body. Advanced exercisers can usually raise straight legs up to the head or "windshield wiper" bent knees to the left and right.

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Get Six Pack Abs Sooner With Mountain Climbers

If you want six pack abs sooner, do more mountain climbers! You can do them slow or fast. Just do them. You will also get a total body workout.



Do bodyweight mountain climbers if you're serious about taking your workout to another level. The mountain climber is a versatile exercise in that you can do it on level ground, on an incline, knee-across-your-body, as a warmup, as cardio or as a speed exercise. I like to include mountain climbers as part of a bodyweight cardio session.

You will burn more abdominal fat and overall body fat by doing mountain climbers.

Either way, include mountain climbers in your workouts more often. It is one of the best and toughest exercises out there. It is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders. You will need high levels of core strength to do this exercise the right way for each set.

Do mountain climbers this way:

From a push-up position, keep your back flat (do not let your back bow) and pump your legs as fast as possible (if doing as a speed exercise) like you are running in place. Don't scrape the ground with your shoes as they run forward. And, don't let your glutes "sag to the ground" when you are fatigued.

If you feel low back pain when doing mountain climbers, stop immediately. It is impossible to do this exercise the right way if you have a bad back.

Include mountain climbers more in your workouts and you'll get your six pack abs sooner!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Get Six Pack Abs Sooner With Isometric Exercises

You need to do isometric core exercises to get your six pack abs. This is a surprise to many people. Isometric core exercises build up the deep stabilizing muscles and give tone to your entire core area. Isometric exercises help you build strength and burn fat without moving much.



Isometric exercises are very underrated. They are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.

Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length. For example, pushing against a wall and holding for 30 seconds causes an isometric contraction.

You should strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).

Isometric exercises force most if not all of your muscles to work during an exercise. The stability ball plank exercise (pictured above) is a great example. To do the plank, you get into position and hold for a period of time (like 20 seconds). So, many core exercises are great isometric exercises.

So, here are some other good isometric core exercises to help build your six pack abs:

1. Bridge, 10 repetitions, 20 second hold
2. Pushup and Hold, 20 second hold
3. Captain Chair Knee Ups and Hold, 10 repetitions, 10 second hold
4. Ab Curl Ups and Hold, 10 repetitions, 20 second hold

Now "hold on" and do your isometric exercises to build your six pack abs!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Get Six Pack Abs Sooner With Ab Ball Rollout

Get your six pack abs on with the ab ball rollout. This exercise might be new to you or you may be afraid to try it....improve your six-pack abs, core strength and balance with the ab ball rollout.

The ab ball rollout is a great core exercise that you should be doing if you have been working out for some time.

Finish

Start

1. Start with the ball in front with your elbows on the ball.

2. Roll the ball out slowly and keep your abs braced (as if taking a punch to the gut). As you straighten your torso you will feel your abs stretch and extend. Return to the starting position.

Superset the ab ball rollout with the ab ball jackknife to get faster results. Try the ab ball rollout the next time you workout.

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Get Six Pack Abs Sooner With Ab Ball Curl Ups

Get started sculpting your six pack abs using the ab ball curl up. You can do the ab ball curl up at home or at the park. To add resistance, place a weight on your chest.

The ab ball curl up is a good core exercise that won't injure your lower back, if done correctly. Your rectus abdominis (6-pack part of your abs) and obliques should do most of the work.





Lie on your back on the ball, knees bent about 90 degrees, hands behind head and feet flat on the floor.

Lie on the ball so that your back hugs the ball. Your shoulders and neck shouldn't assist your abdominals during the movement.

The movement should be slow. Curl up and bring your chin towards your chest (to about 45 degrees). Curl up through the upper back and not the neck. Brace your abs during the movement (as if someone is going to punch you in the gut). Keep your ears and shoulders in alignment. DON'T ROUND YOUR LOWER BACK WHEN LIFTING YOUR TORSO!

Use your abdominals to curl your upper back up. Don't move any other body part and keep your arms, shoulders, neck and legs relaxed as the abs pull you up. Your head and arms should curl up with your shoulders.

Don't tilt your pelvis or pull with your thighs to lift your upper body. Hold for 2-3 seconds and return slowly to the starting position.

Use your abdominals to lower your upper back. Don't move your head or arms as you return to the start position.

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Get Six Pack Abs Sooner With Front Chop

Get your six pack abs sooner with power exercises like the medicine ball front chop. Getting six pack abs is all about burning abdominal fat and building muscle.





This exercise is also a great full body exercise that you can do as a regular strength exercise or power (full-speed) exercise. Because of speed and intensity, power exercises help you burn more fat during and after your workout.

Besides burning abdominal fat and helping sculpt your six pack abs, medicine ball front chops are great for improving your flexibility. Medicine ball exercises help you to exercise with natural movements. Your training needs to give you a body that you can use in every day life. Tight, rigid muscles will lead you to many injuries!

Grab a medicine ball about 10% of your body weight. You might need a lighter ball if you are a beginner or have been inactive. Shoot for 3-4 sets of 20 repetitions (if doing this as a power exercise, then do 8-10 repetitions).

--Stand with your feet slightly greater than shoulder width apart.

--Keep your arms straight but don't lock your elbows.

--Hold the medicine ball above your head.

--Bend forward at the waist (into a squat position) and mimic throwing the ball between your legs (don't throw ball). Keep your back straight and your head in line with your torso (don't let head drop down or rise up)

--Reverse the movement and stand with the ball above your head. That's 1 repetition.

Do this exercise more often to sculpt your six pack abs!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Sculpt Your Body With Explosive Strength Training

Sculpt your body better and faster with explosive strength training. This type of training will burn fat like crazy and sculpt your body like never before....just give it a try!



Just as you can do medicine ball exercises, plyometric exercises and light dumbbell exercises explosively, you can also lift heavier weights explosively.

Lifting weights explosively is an advanced form of exercise and shouldn't be done by beginners or youngsters. Your body should have the needed stabilization and strength before beginning explosive lifts.

Especially at the start of the lift, explosive lifting can be done for exercises like (5-6 repetitions):

--Bench press
--Shoulder press
--Squats
--Leg press
--Hamstring curls
--Calf raises

Bodyweight exercises, like (6-8 repetitions):

--Power step ups
--Bodyweight squats
--Pullups
--Pushups
--Inverted rows

Medicine ball exercises, like (8-10 repetitions):

--Throws
--Chops
--Slams
--Rotational exercises

Lift explosively, safely and burn more fat!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Burn Fat With Complex Strength Training

Complex strength training burns fat better than traditional strength training. Complex strength training should not be tried by beginners or those with inadequate body strength. It is a high-risk, high-reward type of superset strength training.



Power, or speed strength (how fast your muscles can produce force) is one of the best ways to improve your workout efficiency. Plyometric exercises help you to increase power. When plyometric exercises are paired with a similar strength exercise, your strength will improve.

Complex training to improve strength supersets a power exercise with a biomechanically similar strength exercise. An example would be pairing repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps to get maximum neuromuscular adaptations.

You would do a set of full-speed repeating squat jumps (8-10 reps). Rest 1-2 minutes and then do 3-5 barbell squats at 85%-90% of 1RM. This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength.

Other strength and plyometric exercises can also be superset this way (such as shoulder press/explosive medicine ball 2-handed upward throw).

Complex training to improve strength is designed to increase strength throughout the full range of motion.

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

R U Xercising 2Day?

So, texting nation out there: R U Xercising 2Day? R U Xercising 2Morrow 2? And so on.....U gt d idea (You get the idea). Use your TXT MSGs to help U n UR buddies Burn F@ (BURN FAT) n LUZ WGT (LOSE WEIGHT).



Why do people text so much? IDK (I don't know)! It seems easier sometimes just to talk to the person. I'm not a big texter on my cell phone but many of my clients and friends are so I'm GWTP (getting with the program).

So, hre R sum QIK WGT loss TXT MSGs 4 U 2 snd:

1. d/l My Fitness Hut WGT loss eB%K (Free Bodyweight 500 Metabolic Fat Burner Workouts)

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

2. do BOD WGT XRcZs 4 Cardio (Do Bodyweight Exercises for Cardio)

3. e@ ryt 2Day n Evryday (Eat Right Today and Everyday)

4. gt XRcZ pRtnR (Get an Exercise Partner)

5. wlk 30 mins evryday (Walk 30 minutes everyday)

6. TXT pRsNL trainer a Q (Text personal trainer a question)

7. LUZ WGT n BURN F@ W intNse XRcZ of 20 min (Lose Weight and Burn Fat with Intense Exercise of 20 minutes)

8. do fun XRcZ lk danciN (Do Fun Exercise like Dancing)

9. wrt dwn wotU e@ (Write Down What You Eat)

10. *t xercising alrdy! (Start Exercising Already!)

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

Lose Weight Safely

Lose weight safely and steadily and it will stay off (if you continue your exercise program). If you lose weight this way, you are also building muscle and burning fat. Your body will gradually change to lean and toned. And, you will be healthy and look great. This process takes time and hard work folks! No quick remedies will give you the "killer body" you want.

I was reading this article about a fad diet, "Lose 18 Pounds In 4 Days." That's crazy and if you fall for that you will be sick and maybe hospitalized!

I have said this before so here it is again: losing weight and burning fat is not the most important thing in your life (it improves the quality of your life). Television commercials try to make you feel that way because they are trying to sell you their quick weight loss program! Don't buy in! These programs almost always lead you to yo-yo dieting and even more weight gain, frustration and bad health.

It is safe to lose about 2 pounds per week (on average) as a part of your exercise program. At the beginning of your program, you might lose more weight and then level off in later weeks.

So, if you want to lose 30 pounds the right way, expect it to take about 15 weeks. Your genetic makeup and compliance to your meal plan are two factors that could increase/decrease this time frame.

What is the right way to exercise? A combination of interval cardio exercise (3-4 days a week) and resistance training (at least 3 days a week) is a proven effective permanent fat loss/weight loss combination. Resistance training will cause the majority of your weight loss to be fat loss (increasing lean mass at the same time) and it will also speed up your metabolism.

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

Power Cardio Burns Fat

Power Cardio is intense exercise and burns fat like crazy. You won't get bored doing power cardio but you will be exhausted!

Power cardio will help you break through your weight loss plateau. All of the early success associated with starting an exercise program can send you into a tailspin when you reach a plateau. You become frustrated and wonder "what am I doing wrong?" You probably just need to change up your exercise routine and you'll be okay.

There are many ways to change up an exercise routine----do new exercises, adjust the intensity, adjust the amount of weight, adjust the repetitions/sets, etc. One of the best ways to get you "out of your exercise funk" is to add some power exercises to your cardio routine! Shorter, more intense workouts (weight training or cardio) will give you more fat loss gains!

Here's an example: instead of doing cardio on the elliptical machine, do your cardio with a pair of power exercises. All it takes is 20 intense minutes! It can go something like this:

--Full speed medicine ball diagonal chops, 1 minute
--Slow jog for 2 minutes
--Full speed medicine ball front chops, 1 minute
--Slow jog for 2 minutes

Just do this rotation for 20 minutes and you have a very intense power cardio workout! And, on your weight training days, you could mix in some power exercises. Before you know it, you will have broken through your plateau! Try it! From personal experience, I know it works!

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

Portion Control Is Key To Weight Loss

Portion control will help you stay with your meal plan and control your calories during the day. Don't ruin great workouts by eating bad food with a million calories! Its possible to hide those hard-earned muscles with a thick layer of fat! Don't fight against yourself!

We are kings and queens of "too large" servings of food and that's without even "super-sizing" anything! Keep your daily food journal to track what, how much and why you are eating! This will help you with portion control.

Make needed changes to your eating habits and reach your fat loss and weight loss goals!

MAKE THE COMMITMENT TO CHANGE YOUR EATING HABITS AND DON'T "GIVE UP" EVEN IF YOU "GIVE IN" AT TIMES! PERSEVERANCE IS THE KEY TO BEING SUCCESSFUL WITH ANYTHING!

It will be easier to keep your commitment if you plan your meals for the week. And, instead of eating out during the day, pack your food. This will protect you from binge eating and haphazard eating (i.e. grazing).

Here are some common sense do's and don'ts when it comes to eating:

Cut out these foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise

Add these foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard. You get the idea!

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

Stability Ball Exercises Activate More Muscles

Stability ball exercises can activate more muscle fibers if done correctly.

The stability ball is one of the most versatile and cost effective pieces of exercise equipment. You can take it with you and do exercises at home, work or on vacation. Doing your ab crunches on the stability ball is superior to the traditional floor crunches. According to researchers in the Department of Kinesiology at Occidental College in Los Angeles, crunches performed by 41 test subjects on the stability ball showed significantly greater abdominal muscle activation than the traditional floor crunches.

I recommend doing the ab ball curl up (pictured below) instead of crunches to avoid low back injuries.





The results found heightened activity in the upper rectus abdominis, lower rectus abdominis and external oblique activity by 31%, 38% and 24%, respectively, when compared with the traditional floor crunch. The rectus abdominis muscles are affectionately called the "six-pack" of the abdominal region.

There is also another great reason to do your ab curl ups on the stability ball: you achieve a greater range of motion during the exercise because you are able to go back further and extend your trunk along the contours of the ball. When you first try ball curl ups, it will feel very unstable to you. Don't let that stop you---you will adjust to this exercise!

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

Bird Dog Exercise

The bird dog exercise is a great core exercise with special emphasis on strengthening your low back. Low back pain affects nearly 85% of all adults at one time or another. The best solution for any injury is prevention. Include the bird dog exercise in your program:



1. Start by placing yourself on hands and knees.

2. Slowly raise your opposite arm and opposite leg and extend them out away from the body. Keep your back straight. Your extended arm and leg should line up with your torso. Tighten your abdominals and contract your glutes. Hold for 3 seconds.

3. Return to the starting position and repeat with the other side.

4. Repeat for the desired repetitions.

5. Always keep this movement slow and controlled.

The bird dog exercise will also improve your balance. Have fun!

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

Burn Fat With Cardio Workouts--Only 20 Minutes!

Yes, you can burn fat with cardio workouts--with the right cardio workouts! You might have to change your thought process about how you do your cardio. If your cardio workout sessions are 45 minutes to an hour, get ready to change (if you want to burn fat and tone your body)!



Long, slow cardio sessions wastes time and your precious muscle mass also wastes away! Anaerobic cardio sessions, like sprint intervals, have been proven to give superior heart-health and fat-burn! So, stop wasting your time and start building your lean, mean fat-burning machine! Devote more time to strength training and less time to cardio! That way, you will build more muscle mass and speed up your metabolism!

If you want to blast the fat in the minimum amount of time, get My Fitness Hut's 20-Minute Fat Blasting Cardio Workouts for FREE!

There are 8 different types of challenging workouts for you to do this spring and summer and they all burn fat like crazy! I do these workouts all the time and so do my clients! And, as always, the workouts are based on my proven Fat Blaster Athletic Training System!

Get your FREE 20-minute fat burning workouts and start your spring and summer workouts the right way!

"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!

Burn Fat Using Strength Exercises

Strength exercises will burn fat and lean out your body. 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 top strength exercises that will help you burn fat:

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

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 is a problem for many people.

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

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.

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.

You should 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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