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

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

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

Summer Body Sculpting Plyometric Workout

A summer body sculpting plyometric (jumping) workout will blast more fat because it is very intense! And, one-legged plyometric exercises are more intense than two-legged exercises. Shorten and intensify your workouts with jump training (plyometrics)! Plyometric workouts also blast 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.

Bodyweight plyometric 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 plyometric 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
--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 bodyweight plyometric workouts to blast more fat this summer!

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

Summer Body Sculpting Eating Tips

Help sculpt your summer body by eating fresh and light. It will help you stay more alert during those hot summer days. The easiest way to get sleepy in the afternoon is to eat a 1000 calorie triple cheeseburger! That's a good way to pack on the body fat too.

You're on the run alot during the summer right? Pack your meals with healthy foods that are easy to prepare or eat. Pack your smoothies, nuts, yogurt, finger sandwiches, kiwi fruit, cantaloupe, green salads, fruit juices (not sugary), etc.

Eat more foods that have high water content. This will help you stay hydrated in the heat and eat less. Foods such as fresh fruits and vegetables are examples. These types of foods help you to feel fuller (satiety) while eating fewer calories. For instance, grapes with the same caloric amount as raisins will provide more satiety and theoretically help you eat less the rest of the day.

Here are some other summer eating tips:

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

2. Avoid grazing or haphazzard eating. Do this by planning and packing your meals for the day. This way, you are more likely to stay with your meal plan. Otherwise, you may end up eating fast food or overeating.

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

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

Top 5 Summer Body Sculpting Cardio Exercises

Some cardio exercises sculpt your body better than others. For sure, don't waste too much time with long cardio sessions. You will get more heart-health and body sculpting benefits from short, interval cardio workouts.



Get outside and exercise! Get off the cardio machines and enjoy the fresh air.
If you know me at all, you know I prefer to exercise outdoors. Have fun this summer with your cardio! Get off the machines, be creative and keep burning body fat.

Here are some top cardio exercises that sculpt your body:

1. Run sprint intervals on grass or in sand if you're at the beach. Sprints are absolutely one of the best ways to blast fat and sculpt your body. You don't have to be fast, just run as fast as you can. The sessions only need to be 20 minutes.

2. Play on a rec soccer, flag football or basketball team. The continuous jogs and sprints are great fat burners and its fun.

3. Jump rope every day for at least 15 minutes. Jumping rope is absolutely one of best ways to sculpt your body. Jump rope intervals work best. You could jump rope for 30 seconds and walk for 30 seconds. Do that rotation for 15 minutes and you're done. The faster you can jump rope the better!

4. Do cardio blasts between each weight training set. Its a great way to get in your cardio. Good cardio blast exercises are squat jumps, run-in-place, jumping jacks and tuck jumps.

5. Biking in the great outdoors! A great fat-burning exercise for any season. Again, intervals work great with biking also.

Come up with your own fun, fat-burning exercises for the summer! Just get moving 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