If you have been unsuccessful with your weight loss the first 6 months of this year, improve by making needed changes. If you do the same things over and over, you will get the same disappointing results.
You may need to improve your weight loss techniques or learn how to lose weight from scratch. Either way, losing weight and keeping it off is not always easy to achieve.
Weight loss management is a simple process---if you do it day in and day out. Its a process like any goal you are trying to reach. You don't reach your goals overnight! And, you didn't gain that weight overnight---it was a process too!
There are reasons why this country has an obesity epidemic. All of the reasons have to do with behavioral habits such as:
1. overeating
2. too little exercise
3. sedentary jobs
4. negative attitudes
5. limiting behaviors
6. following bad weight loss advice
Whatever the reasons are for you being overweight, YOU CAN CHANGE YOUR WEIGHT GAINING PATTERNS! You can start taking positive steps today to improve your health, burn fat and lose weight.
It won't cost you any money. Just your time and effort. And, it will tell you exactly what to do each day.
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
Wednesday, June 30, 2010
Thursday, June 24, 2010
Burn Fat With Power Workout
If you need to burn fat sooner, power up your workouts. It is a proven way to burn fat and shape your body.
A common problem that exercisers run into all the time is---"I have hit a wall (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 workout 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 chops, 1 minute
--Slow jog for 2 minutes
--Full speed butt kickers (run-in-place), 1 minute
--Slow jog for 2 minutes
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
A common problem that exercisers run into all the time is---"I have hit a wall (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 workout 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 chops, 1 minute
--Slow jog for 2 minutes
--Full speed butt kickers (run-in-place), 1 minute
--Slow jog for 2 minutes
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
Wednesday, June 23, 2010
Cardio Blasts Burns Fat, Saves Time
Doing cardio blasts burns body fat and saves you valuable time this summer. You want effective, fat-burning workouts and not 1-2 hour workouts with small results.
Combining your weight training and cardio workouts is a proven fat-burner and muscle builder. Its pretty simple, but a very tough way to do your workout! Remember that cardio exercise doesn't have to be aerobic.
Aerobic exercise is an activity that is done continuously for more than 2 straight minutes (like running on a treadmill). Research has proven that the heart health benefits of anaerobic exercise (short bursts like jumps or sprinting) is superior to aerobic exercise and you will burn more fat.
Between each weight training exercise set, do 30-45 seconds of jump rope, mountain climbers or squat jumps full speed (or your choice). It's just that simple and that tough! Try to do the whole 30 minute workout with little or no rest between exercises. Rest 2-3 minutes after completing the circuit and repeat the circuit 1 or 2 more times. This is an advanced workout technique and is guaranteed to give you maximum fat burn and heart health.
The weight training exercises you choose should be compound strength exercises. Burn more fat by working large muscle groups, not by working out longer!
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.
Cardio blast exercises activate and shape the bulkier, shapely fast-twitch muscle fibers and give you the body you want---lean and toned.
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
Combining your weight training and cardio workouts is a proven fat-burner and muscle builder. Its pretty simple, but a very tough way to do your workout! Remember that cardio exercise doesn't have to be aerobic.
Aerobic exercise is an activity that is done continuously for more than 2 straight minutes (like running on a treadmill). Research has proven that the heart health benefits of anaerobic exercise (short bursts like jumps or sprinting) is superior to aerobic exercise and you will burn more fat.
Between each weight training exercise set, do 30-45 seconds of jump rope, mountain climbers or squat jumps full speed (or your choice). It's just that simple and that tough! Try to do the whole 30 minute workout with little or no rest between exercises. Rest 2-3 minutes after completing the circuit and repeat the circuit 1 or 2 more times. This is an advanced workout technique and is guaranteed to give you maximum fat burn and heart health.
The weight training exercises you choose should be compound strength exercises. Burn more fat by working large muscle groups, not by working out longer!
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.
Cardio blast exercises activate and shape the bulkier, shapely fast-twitch muscle fibers and give you the body you want---lean and toned.
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
Monday, June 21, 2010
Burn Fat, Build Muscles, Lose Weight
Burn fat, build muscles and lose weight---weight loss is last in the order. With fad diets like the HCG Diet out there, people are looking for any shortcut to lose weight. That is the wrong formula to change your body to lean and toned.
Eat healthy and train smart and hard to reach your goals. For example, you don't want to radically reduce your carbohydrate intake (low carb diet). Carbohydrates (stored as glycogen) are your body's preferred source of fuel during exercise. The key is to eat the right kind of carbohydrates, such as fruits and vegetables. Your body also needs adequate proteins and fats to function properly. At some later point, you can try methods like carb cycling to burn fat. But always start with the basic food foundation (carbs, protein, fats).
Another key to burning fat and building muscle is to do strength training. As your muscle mass increases, your body will burn fat. Also, your metabolism will speed up because your body has to work harder to maintain muscle mass. You should strength train 2-3 days per week. Circuit strength training has been proven to help exercisers burn fat and gain muscle mass. If you combine strength training with cardio exercise (3-4 days per week), you will help your heart health and fat-burning.
Timing your exercise is very important. You should try to exercise about 1-2 hours after eating a meal (and never skip meals). Steady blood sugar levels are best for your health and exercise. After you exercise, you should eat within 30-45 minutes to get full benefits from your workout. Your body needs refueling and rebuilding, especially after weight lifting workouts. If you don't want to eat that soon, a meal replacement shake or drink will work.
Finally, make the commitment to lifetime health, weight loss and fat loss. This commitment will keep you from going to extremes or seeking quick solutions to lose weight.
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
Eat healthy and train smart and hard to reach your goals. For example, you don't want to radically reduce your carbohydrate intake (low carb diet). Carbohydrates (stored as glycogen) are your body's preferred source of fuel during exercise. The key is to eat the right kind of carbohydrates, such as fruits and vegetables. Your body also needs adequate proteins and fats to function properly. At some later point, you can try methods like carb cycling to burn fat. But always start with the basic food foundation (carbs, protein, fats).
Another key to burning fat and building muscle is to do strength training. As your muscle mass increases, your body will burn fat. Also, your metabolism will speed up because your body has to work harder to maintain muscle mass. You should strength train 2-3 days per week. Circuit strength training has been proven to help exercisers burn fat and gain muscle mass. If you combine strength training with cardio exercise (3-4 days per week), you will help your heart health and fat-burning.
Timing your exercise is very important. You should try to exercise about 1-2 hours after eating a meal (and never skip meals). Steady blood sugar levels are best for your health and exercise. After you exercise, you should eat within 30-45 minutes to get full benefits from your workout. Your body needs refueling and rebuilding, especially after weight lifting workouts. If you don't want to eat that soon, a meal replacement shake or drink will work.
Finally, make the commitment to lifetime health, weight loss and fat loss. This commitment will keep you from going to extremes or seeking quick solutions to lose weight.
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
Friday, June 18, 2010
HCG Diet, Don't Do It!
Don't use the HCG Diet (Human Chorionic Gonadotropin) to reach your fat loss and weight loss goals! Yes, you might lose major weight in a short time with the HCG Diet. But, as soon as you begin to eat regularly, you will regain that weight (and even more). You will be a yo-yo dieter. Your health will suffer.
You cannot lose 40 pounds in 15 days without losing muscle mass. Don't do the HCG Diet or any similar fad diet. In fact, most of your weight loss will be muscle mass. THAT IS EXACTLY WHAT YOU DON'T WANT TO DO!
Don't look for short-term weight loss solutions! Fat loss is more important than weight loss. And, you will be healthier and leaner by burning fat, building muscle, eating healthy and losing weight (and keeping it off).
I have a friend who told me that he has friends who are losing major weight with the HCG Diet. He also said that they look sick! When quick weight loss is your goal, you will not look healthy because you are starving your body and your body begins to feed on itself. Your valuable muscle mass takes the hit!
HCG is a hormone produced during pregnancy by the cells that form the placenta. It is associated with pregnancy, but it is present in both males and females. HCG signals the hypothalamus (area of the brain that affects metabolism) to mobilize fat stores.
The HCG Diet says you will lose 1-3 pounds per day using daily HCG injections and low caloric intake, like 500 calories a day. This is severe calorie restriction folks! Your brain can't function normally with this type of calorie restriction. Your body will adapt causing you to store fat and slow down your metabolism. You won't have enough energy to function properly. Is that what you want? I don't think so....
The Food and Drug Administration (FDA) has not approved HCG for weight loss. Since 1975, the FDA has required all advertising of HCG to state the following:
“HCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.”
“HCG is a hormone extracted from urine of pregnant women. It is approved by FDA for treatment of certain problems of the male reproductive system and in stimulating ovulation in women who have had difficulty becoming pregnant. No evidence has been presented, however, to substantiate claims for HCG as a weight-loss aid.”
There are a host of side effects due to HCG use for weight loss which includes dizziness, headaches, nausea, swelling, depression, etc. Who wants that?
Try this time-tested and proven fat loss and weight loss method: eat healthy, do consistent resistance training and consistent interval cardio training. What you will get is fat loss, weight loss and a lean, healthy body for life. And, you will feel great! Case closed!
Make dieting disappointment a thing of the past. Get the tools you need to create effective healthy meal plans to lose weight and live healthier.
Get your FREE 14 page PDF that contains 2 nutrition articles, a week of meal plan choices and 2 recipes: The Diet Solution Fat Loss Jumpstart: 1 Week Kickstart To Your Metabolism.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
You cannot lose 40 pounds in 15 days without losing muscle mass. Don't do the HCG Diet or any similar fad diet. In fact, most of your weight loss will be muscle mass. THAT IS EXACTLY WHAT YOU DON'T WANT TO DO!
Don't look for short-term weight loss solutions! Fat loss is more important than weight loss. And, you will be healthier and leaner by burning fat, building muscle, eating healthy and losing weight (and keeping it off).
I have a friend who told me that he has friends who are losing major weight with the HCG Diet. He also said that they look sick! When quick weight loss is your goal, you will not look healthy because you are starving your body and your body begins to feed on itself. Your valuable muscle mass takes the hit!
HCG is a hormone produced during pregnancy by the cells that form the placenta. It is associated with pregnancy, but it is present in both males and females. HCG signals the hypothalamus (area of the brain that affects metabolism) to mobilize fat stores.
The HCG Diet says you will lose 1-3 pounds per day using daily HCG injections and low caloric intake, like 500 calories a day. This is severe calorie restriction folks! Your brain can't function normally with this type of calorie restriction. Your body will adapt causing you to store fat and slow down your metabolism. You won't have enough energy to function properly. Is that what you want? I don't think so....
The Food and Drug Administration (FDA) has not approved HCG for weight loss. Since 1975, the FDA has required all advertising of HCG to state the following:
“HCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.”
“HCG is a hormone extracted from urine of pregnant women. It is approved by FDA for treatment of certain problems of the male reproductive system and in stimulating ovulation in women who have had difficulty becoming pregnant. No evidence has been presented, however, to substantiate claims for HCG as a weight-loss aid.”
There are a host of side effects due to HCG use for weight loss which includes dizziness, headaches, nausea, swelling, depression, etc. Who wants that?
Try this time-tested and proven fat loss and weight loss method: eat healthy, do consistent resistance training and consistent interval cardio training. What you will get is fat loss, weight loss and a lean, healthy body for life. And, you will feel great! Case closed!
Make dieting disappointment a thing of the past. Get the tools you need to create effective healthy meal plans to lose weight and live healthier.
Get your FREE 14 page PDF that contains 2 nutrition articles, a week of meal plan choices and 2 recipes: The Diet Solution Fat Loss Jumpstart: 1 Week Kickstart To Your Metabolism.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Thursday, June 17, 2010
Reduce Cellulite With Exercise And Diet
Cellulite reduction advertisements are deceiving. Don't buy in to quick cellulite reduction stories! As usual, your best bet in reducing cellulite is with regular exercise and a healthy diet.
Here is a cellulite advertisement I read just the other day:
"The only clinically proven dietary supplement to help reduce cellulite in 47 days!" (this statement has not been examined by the Food And Drug Administration)
"This scientifically advanced version.....can really help give millions of women the sexy bottom lines they dream about, and that's a formula for success that women everywhere find as easy to swallow as these little brown pills."
Save your money! I will tell you the best way to deal with your cellulite problem.
Cellulite is collections of fat just underneath (subcutaneous fat) the skin which causes it to dimple, pucker up or lump up.
There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. What you need to know is that there are no quick fixes for cellulite.
So, what should you do if you have cellulite? Since health should be your main concern, reduce your overall body fat! This will, in turn, help to reduce your subcutaneous and visceral fat. The best way to burn body fat is with a healthy diet, interval cardio exercise and weight training (including bodyweight exercises). It's the same true story---exercise for health and fitness and you will also look your best!
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
Here is a cellulite advertisement I read just the other day:
"The only clinically proven dietary supplement to help reduce cellulite in 47 days!" (this statement has not been examined by the Food And Drug Administration)
"This scientifically advanced version.....can really help give millions of women the sexy bottom lines they dream about, and that's a formula for success that women everywhere find as easy to swallow as these little brown pills."
Save your money! I will tell you the best way to deal with your cellulite problem.
Cellulite is collections of fat just underneath (subcutaneous fat) the skin which causes it to dimple, pucker up or lump up.
There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. What you need to know is that there are no quick fixes for cellulite.
So, what should you do if you have cellulite? Since health should be your main concern, reduce your overall body fat! This will, in turn, help to reduce your subcutaneous and visceral fat. The best way to burn body fat is with a healthy diet, interval cardio exercise and weight training (including bodyweight exercises). It's the same true story---exercise for health and fitness and you will also look your best!
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
Wednesday, June 16, 2010
Burn Fat With Front Chop
Burn more fat with the front chop....burn more fat with full body exercises like the front chop. Make the most of your workout time with full body strength exercises. You will burn more calories, fat and better tone your body.
You will also burn more abdominal fat with the front chop! You can do this exercise 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, 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 15-20 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.
Try this exercise at home!
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
You will also burn more abdominal fat with the front chop! You can do this exercise 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, 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 15-20 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.
Try this exercise at home!
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
Tuesday, June 15, 2010
Cardio That Burns Fat And Saves Muscle
Do your cardio to burn fat and save your muscle mass! If you are regularly doing 60-minute cardio sessions, you are losing some muscle mass.
Cardio and oxygen help you with fat burning. Cardio is basically any exercise that works the heart and lungs with more intensity. Yes, you need consistent weight training but you also need consistent cardio training to burn fat, keep the weight off and stay healthy.
Remember this: cardio exercise doesn't have to be aerobic! Aerobic exercise is an activity that is done continuously for more than 2 straight minutes (like treadmill and biking). If you want to tone up your body and look more sculpted, you should perform the majority of your cardio exercise using intervals (such as sprints). Cardio intervals would be something like 1 minute fast and 2 minutes jogging. Do this rotation for 20 minutes and your cardio interval workout is done (and effective)!
Doing cardio sprint intervals will activate your bulky fast-twitch muscle fibers to give you a more lean and toned body. Just take a look at an athlete who competes in a speed sport. Their bodies are "ripped" for a reason (most of their training is fast). Research has proven that the heart-health benefits of anaerobic exercise is superior to aerobic exercise.
More calories need to be burned than are consumed in order for weight loss and fat loss to happen. An intense interval cardio session will help your body burn calories during and after your workout. This happens because the body needs to increase the amount of oxygen consumed in order to replenish energy and return your body to a resting state after your workout. So, the higher the intensity of your cardio workout, the more calories you will burn after your workout.
Other health benefits of cardio exercise are: improved circulation, increased red blood cell count, strengthened heart, improved lung capacity, lowered blood pressure, better endurance and overall risk reduction of heart health problems.
Do more fat-burning, muscle-saving cardio 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
Cardio and oxygen help you with fat burning. Cardio is basically any exercise that works the heart and lungs with more intensity. Yes, you need consistent weight training but you also need consistent cardio training to burn fat, keep the weight off and stay healthy.
Remember this: cardio exercise doesn't have to be aerobic! Aerobic exercise is an activity that is done continuously for more than 2 straight minutes (like treadmill and biking). If you want to tone up your body and look more sculpted, you should perform the majority of your cardio exercise using intervals (such as sprints). Cardio intervals would be something like 1 minute fast and 2 minutes jogging. Do this rotation for 20 minutes and your cardio interval workout is done (and effective)!
Doing cardio sprint intervals will activate your bulky fast-twitch muscle fibers to give you a more lean and toned body. Just take a look at an athlete who competes in a speed sport. Their bodies are "ripped" for a reason (most of their training is fast). Research has proven that the heart-health benefits of anaerobic exercise is superior to aerobic exercise.
More calories need to be burned than are consumed in order for weight loss and fat loss to happen. An intense interval cardio session will help your body burn calories during and after your workout. This happens because the body needs to increase the amount of oxygen consumed in order to replenish energy and return your body to a resting state after your workout. So, the higher the intensity of your cardio workout, the more calories you will burn after your workout.
Other health benefits of cardio exercise are: improved circulation, increased red blood cell count, strengthened heart, improved lung capacity, lowered blood pressure, better endurance and overall risk reduction of heart health problems.
Do more fat-burning, muscle-saving cardio 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
Monday, June 14, 2010
Lose Weight With The Right Process
You need to know how to lose weight or you will probably not be successful with long-term weight loss. Sure, anyone can starve themselves and lose 15-20 pounds in a week. But, the weight will return with a vengeance as soon as you begin to eat normally again. You will gain more weight than you previously lost!
Frustrated? You may need my weight loss e-course to improve your weight loss techniques or learn how to lose weight from scratch. Either way, losing weight and keeping it off is not always easy to achieve.
Weight loss management is a simple process---if you do it day in and day out! Its a process like any goal you are trying to reach. You don't reach your goals overnight! And, you didn't gain that weight overnight---it was a process too!
There are reasons why you become overweight or obese. All of the reasons have to do with behavioral habits such as:
1. overeating
2. too little exercise
3. sedentary jobs
4. negative attitudes
5. limiting behaviors
6. following bad weight loss advice
Whatever the reasons are for you being overweight or obese, YOU CAN CHANGE YOUR WEIGHT GAINING PATTERNS! You can start taking positive steps today to improve your health, burn fat and lose weight.
I have the weight loss e-course to help you be successful with weight loss and fat loss. It won't cost you any money. Just your time and effort. And, it will tell you exactly what to do each day.
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
Frustrated? You may need my weight loss e-course to improve your weight loss techniques or learn how to lose weight from scratch. Either way, losing weight and keeping it off is not always easy to achieve.
Weight loss management is a simple process---if you do it day in and day out! Its a process like any goal you are trying to reach. You don't reach your goals overnight! And, you didn't gain that weight overnight---it was a process too!
There are reasons why you become overweight or obese. All of the reasons have to do with behavioral habits such as:
1. overeating
2. too little exercise
3. sedentary jobs
4. negative attitudes
5. limiting behaviors
6. following bad weight loss advice
Whatever the reasons are for you being overweight or obese, YOU CAN CHANGE YOUR WEIGHT GAINING PATTERNS! You can start taking positive steps today to improve your health, burn fat and lose weight.
I have the weight loss e-course to help you be successful with weight loss and fat loss. It won't cost you any money. Just your time and effort. And, it will tell you exactly what to do each day.
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
Friday, June 11, 2010
Osteopenia And Osteoporosis Prevention
You can help prevent osteopenia (less than normal bone density) and osteoporosis with regular weight training. You should get a bone density test if you've never had one performed. It takes about one minute for the test.
Everyone needs some type of full body weight training (this includes bodyweight exercises). If you only run or bike for exercise, it won't protect you from developing osteopenia or osteoporosis. Cycling is a great exercise to improve cardiovascular health and it targets many major muscle groups. But, recent research shows that male cyclists are susceptible to osteopenia. Osteopenia can often lead to full blown osteoporosis.
Pam Hinton (co-author of the study), associate professor of nutritional sciences at the University of Missouri-Columbia stated, “You would think that cyclists are very healthy because they spend all those hours training. In other aspects they are — cardiovascular health and body composition. But in this one aspect, they’re not doing so well.”
"Some of those with osteopenia were in their 20s and 30s, and that was pretty alarming to me,” Hinton says. “I thought I’d just see it in guys who were older and had been riding for years." "When you’re young, you should be maximizing your bone density,” she says, “and as you get older, exercise slows the rate of loss. So it’s really important no matter where you are in your life to be doing some kind of bone-loading exercise.”
The study tested the bone mineral density of 27 cyclists and 16 runners ages 20 to 59 who had engaged in their sport a minimum of six hours a week for at least two years. Whole body scans and blood tests showed that 63% of cyclists had osteopenia of the spine or hip, compared with 19% of the runners. Men are less at risk than women for low bone density, but they should still be concerned.
Along with weight training and running, jumping (plyometrics) also helps to keep your bones healthy. Get your bone density checked 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
Everyone needs some type of full body weight training (this includes bodyweight exercises). If you only run or bike for exercise, it won't protect you from developing osteopenia or osteoporosis. Cycling is a great exercise to improve cardiovascular health and it targets many major muscle groups. But, recent research shows that male cyclists are susceptible to osteopenia. Osteopenia can often lead to full blown osteoporosis.
Pam Hinton (co-author of the study), associate professor of nutritional sciences at the University of Missouri-Columbia stated, “You would think that cyclists are very healthy because they spend all those hours training. In other aspects they are — cardiovascular health and body composition. But in this one aspect, they’re not doing so well.”
"Some of those with osteopenia were in their 20s and 30s, and that was pretty alarming to me,” Hinton says. “I thought I’d just see it in guys who were older and had been riding for years." "When you’re young, you should be maximizing your bone density,” she says, “and as you get older, exercise slows the rate of loss. So it’s really important no matter where you are in your life to be doing some kind of bone-loading exercise.”
The study tested the bone mineral density of 27 cyclists and 16 runners ages 20 to 59 who had engaged in their sport a minimum of six hours a week for at least two years. Whole body scans and blood tests showed that 63% of cyclists had osteopenia of the spine or hip, compared with 19% of the runners. Men are less at risk than women for low bone density, but they should still be concerned.
Along with weight training and running, jumping (plyometrics) also helps to keep your bones healthy. Get your bone density checked 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
Wednesday, June 9, 2010
Shape Your Butt Faster By Working Out Less
Shape your butt faster by working out harder and smarter in less time! Its that simple.
Fire up your butt muscles first! Your glutes are probably not firing properly because of inadequate neural drive from the central nervous system. In other words, it is probably not an issue of strength. First, you need to lengthen tight muscles. The stretches are listed as follows (use self myofascial release with foam roller before doing these stretches):
1. Hip Flexor Stretch
2. Quadriceps Stretch
3. Bodyweight Lateral Lunges (pictured above)
Then, you need to activate (fire up) your glutes with these exercises:
1. Glute Bridge
2. Opposite Leg Opposite Arm Raise
3. Glute Kickbacks
Lastly, exercise your fired up glutes with these exercises:
1. Bodyweight squats
2. Lateral tube walks
3. Walking Lunges and lateral lunges
Now you're ready for your workout! Keep in mind, this is just part of your total workout which includes upper body work. To be effective, glutes (and leg work for that matter) should be trained with cardio and strength training.
The American Council on Exercise (ACE) research found that the top cardio exercises for shaping your butt (and legs) are: lunges, walking uphill, stair climbing, jogging and running. No big surprises here and no gimmicks! Just hard work! And research has proven that high intensity interval cardio is superior to longer duration, slow cardio (interpretation: go hard for 20 minutes instead of slow for 60 minutes)! Do 3-4 days of cardio exercise.
As for strength training? You can't leave out squats! Do your squats---bodyweight squats, dumbbell squats, barbell squats, split squats, lateral squats, one-legged squats, etc. Mix it up but do them. The benefits of the squat exercise extend beyond your legs. The same can be said for deadlifts (traditional, stiff-legged or other variations). Other top glute exercises are:
1) Step ups (front and lateral)
2) Standing cable or machine hip abductors
3) Standing, prone or floor hip extensions
4) Floor lateral thigh raises
5) Glute bridges and marching glute bridges
6) Pelvic raises and posterior pelvic tilts
If these exercises become easy for you, then increase resistance or weights.
Download your FREE 14-Day Accelerated Fat Loss Program, start burning max fat and start building your lean, hard body!
"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! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
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!
Fire up your butt muscles first! Your glutes are probably not firing properly because of inadequate neural drive from the central nervous system. In other words, it is probably not an issue of strength. First, you need to lengthen tight muscles. The stretches are listed as follows (use self myofascial release with foam roller before doing these stretches):
1. Hip Flexor Stretch
2. Quadriceps Stretch
3. Bodyweight Lateral Lunges (pictured above)
Then, you need to activate (fire up) your glutes with these exercises:
1. Glute Bridge
2. Opposite Leg Opposite Arm Raise
3. Glute Kickbacks
Lastly, exercise your fired up glutes with these exercises:
1. Bodyweight squats
2. Lateral tube walks
3. Walking Lunges and lateral lunges
Now you're ready for your workout! Keep in mind, this is just part of your total workout which includes upper body work. To be effective, glutes (and leg work for that matter) should be trained with cardio and strength training.
The American Council on Exercise (ACE) research found that the top cardio exercises for shaping your butt (and legs) are: lunges, walking uphill, stair climbing, jogging and running. No big surprises here and no gimmicks! Just hard work! And research has proven that high intensity interval cardio is superior to longer duration, slow cardio (interpretation: go hard for 20 minutes instead of slow for 60 minutes)! Do 3-4 days of cardio exercise.
As for strength training? You can't leave out squats! Do your squats---bodyweight squats, dumbbell squats, barbell squats, split squats, lateral squats, one-legged squats, etc. Mix it up but do them. The benefits of the squat exercise extend beyond your legs. The same can be said for deadlifts (traditional, stiff-legged or other variations). Other top glute exercises are:
1) Step ups (front and lateral)
2) Standing cable or machine hip abductors
3) Standing, prone or floor hip extensions
4) Floor lateral thigh raises
5) Glute bridges and marching glute bridges
6) Pelvic raises and posterior pelvic tilts
If these exercises become easy for you, then increase resistance or weights.
Download your FREE 14-Day Accelerated Fat Loss Program, start burning max fat and start building your lean, hard body!
"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! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
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!
Monday, June 7, 2010
Summer Travel Exercise Tips
My Summer Travel Exercise Tips will help you stay lean and toned during your busy summer. You can easily put on 20 pounds of fat during a 2 week summer vacation! Have fun on your vacation----and do fun exercises and workouts. Check my article on a summer fat-burning beach workout.
So, here's some summer travel exercise tips:
1. Never skip both your Friday and Monday workouts. If you do this, you will probably go 4 full days (Fri, Sat, Sun, Monday) without working out. Four missed workout days could turn into weeks, months, summers and years!
2. Get a stability ball, medicine ball and dumbbells to do exercises anywhere, anytime.
3. Walk 30 minutes every day during your vacation.
4. Exercise at your hotel while on vacation.
5. Don't forget to "reasonably" (at least 90% compliance) stay on your meal plan during summer travel.
6. Plan your menus and pack your food while on vacation. You can also plan healthy meals at the restaurants you will be visiting. This will help you avoid the fast food trap and binge eating.
7. Have fun! Change up your exercise routine and include fun exercises like jump rope games, dancing, relay games, obstacle courses and speed hop-scotch.
Take care this summer, have fun and keep exercising! Take advantage of the extra daylight during the summer and stay active.
Download your FREE 10-Minute Fat Burning Workouts now and take them on the road 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
So, here's some summer travel exercise tips:
1. Never skip both your Friday and Monday workouts. If you do this, you will probably go 4 full days (Fri, Sat, Sun, Monday) without working out. Four missed workout days could turn into weeks, months, summers and years!
2. Get a stability ball, medicine ball and dumbbells to do exercises anywhere, anytime.
3. Walk 30 minutes every day during your vacation.
4. Exercise at your hotel while on vacation.
5. Don't forget to "reasonably" (at least 90% compliance) stay on your meal plan during summer travel.
6. Plan your menus and pack your food while on vacation. You can also plan healthy meals at the restaurants you will be visiting. This will help you avoid the fast food trap and binge eating.
7. Have fun! Change up your exercise routine and include fun exercises like jump rope games, dancing, relay games, obstacle courses and speed hop-scotch.
Take care this summer, have fun and keep exercising! Take advantage of the extra daylight during the summer and stay active.
Download your FREE 10-Minute Fat Burning Workouts now and take them on the road 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
Thursday, June 3, 2010
Summer Fat-Burning Beach Workout
If you're hanging out at the beach this summer, here's a good summer fat-burning workout for you. All it takes is an intense, 20-minute workout and you can go back to having fun at the beach. This is also a perfect workout to do on any vacation this summer.
Do one exercise after the other with little or no rest between exercises. Do this workout in the sand.
1. Squat jumps, 10 repetitions, fast
2. Walk 1 minute
3. Sprint 15 seconds
4. Walk 30 seconds
5. Bentover dumbbell rows, 10 repetitions
6. Plank, 10 repetitions, 15 second hold
7. Walking lunges (pictured above), 10 steps each leg
8. Seated knee ups, 15 repetitions
9. Pushups, 20 repetitions
10. Side lunges, 10 repetitions each leg
Rest 2 minutes and repeat this circuit one more time.
If you're at the beach this summer, try this fat-burning beach workout!
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
Do one exercise after the other with little or no rest between exercises. Do this workout in the sand.
1. Squat jumps, 10 repetitions, fast
2. Walk 1 minute
3. Sprint 15 seconds
4. Walk 30 seconds
5. Bentover dumbbell rows, 10 repetitions
6. Plank, 10 repetitions, 15 second hold
7. Walking lunges (pictured above), 10 steps each leg
8. Seated knee ups, 15 repetitions
9. Pushups, 20 repetitions
10. Side lunges, 10 repetitions each leg
Rest 2 minutes and repeat this circuit one more time.
If you're at the beach this summer, try this fat-burning beach workout!
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
Tuesday, June 1, 2010
Best Summer Weight Loss Tip--Stay Active!
The best summer weight loss tip I can give you is to stay active and do your regular workouts. If you eat reasonably healthy, you will lose weight and burn fat.
Here is a question that relates to summer exercise or any time of year:
Client Q: Mark, I have a question? What do you struggle with? I think of you as this fitness god, but let's know you better.... ya know.
Mark's A: Great question! I'm definitely not a fitness god! But I made a commitment to fitness years ago and that's the key. But, I had alot of help. Let me explain:
1) I grew up in sunny New Mexico so I played outside almost everyday. That leads to an active lifestyle of games, walking, running, etc. Fun exercise is the best exercise. Even today, I do exercises that I like (there are tons to choose from).
2) I participated in organized sports from age 5 to age 21. Along with genetics, that's how I shaped a lean, athletic body. From there, all I basically had to do was maintain what was built.
3) I didn't own a car until I was 23 years old so I walked and biked alot. Again, this helps lead to an active lifestyle (OK, I bummed alot of car rides too).
4) I grew up in a time when kids came home from school, did their homework (well some of the time anyway) and then went outside and played games til dark (now kids are on MySpace and FaceBook til dark).
So, I kinda indirectly fell into the "fitness lifestyle." Stated another way, I had alot of "social support" to help me stay fit. Social support is a leading indicator that you will stay on the fitness track.
The commitment to a fit lifestyle will lead to the body changes you want and give you lifetime health. I always tell people to commit to this lifestyle first and the health and "hot body" will follow.
Anyway, one of my weaknesses is sweets. I love sweets. I try to find replacements for them. So, instead of soda, I will drink water or unsweetened tea. And candy. Instead of eating a whole bag of M&Ms, I try to eat a few. And, some days I just flat out cheat. If you make the commitment to fitness and hold to good nutrition about 90% of the time, you will be just fine.
I stress health and commitment first because that's really where the problem issues are. The commitment to a fit lifestyle trumps all other fitness commitments and will help you to overcome the obstacles and failures along the way.
A fitness god I am not---I am committed to fitness!
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
Here is a question that relates to summer exercise or any time of year:
Client Q: Mark, I have a question? What do you struggle with? I think of you as this fitness god, but let's know you better.... ya know.
Mark's A: Great question! I'm definitely not a fitness god! But I made a commitment to fitness years ago and that's the key. But, I had alot of help. Let me explain:
1) I grew up in sunny New Mexico so I played outside almost everyday. That leads to an active lifestyle of games, walking, running, etc. Fun exercise is the best exercise. Even today, I do exercises that I like (there are tons to choose from).
2) I participated in organized sports from age 5 to age 21. Along with genetics, that's how I shaped a lean, athletic body. From there, all I basically had to do was maintain what was built.
3) I didn't own a car until I was 23 years old so I walked and biked alot. Again, this helps lead to an active lifestyle (OK, I bummed alot of car rides too).
4) I grew up in a time when kids came home from school, did their homework (well some of the time anyway) and then went outside and played games til dark (now kids are on MySpace and FaceBook til dark).
So, I kinda indirectly fell into the "fitness lifestyle." Stated another way, I had alot of "social support" to help me stay fit. Social support is a leading indicator that you will stay on the fitness track.
The commitment to a fit lifestyle will lead to the body changes you want and give you lifetime health. I always tell people to commit to this lifestyle first and the health and "hot body" will follow.
Anyway, one of my weaknesses is sweets. I love sweets. I try to find replacements for them. So, instead of soda, I will drink water or unsweetened tea. And candy. Instead of eating a whole bag of M&Ms, I try to eat a few. And, some days I just flat out cheat. If you make the commitment to fitness and hold to good nutrition about 90% of the time, you will be just fine.
I stress health and commitment first because that's really where the problem issues are. The commitment to a fit lifestyle trumps all other fitness commitments and will help you to overcome the obstacles and failures along the way.
A fitness god I am not---I am committed to fitness!
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
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