Tone Hips And Butt With Lateral Lunge Steps

Tone your hips and butt (glutes) better by including lateral lunge steps in your workout routine.



Butt, hips and thigh fat can be stubborn fat areas for many women and men. Doing dynamic leg exercises on your feet will help you burn more leg fat and calories.

Sprints also help you burn fat faster. Sprinting is one of the best ways to help get your legs and total body lean and toned.

You will also improve your dynamic flexibility with lateral lunge steps. As an exerciser, you MUST improve your dynamic flexibility in the frontal plane of motion (side to side movements).

The exercise is done by shifting your weight to the right and then to the left followed by a pivot. This leaves you facing in the opposite direction and the exercise is repeated.

The frontal plane of motion is often "under-trained" by exercisers and that's a big mistake! Many daily movements are done with side-to-side or lateral motions. You will prevent many injuries by developing strong, flexible hips and glutes.

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

Burning Stubborn Body Fat

Where are your stubborn body fat areas? Here are some common body fat areas that are sometimes hard to lose: belly fat, butt/hips/thighs fat, low back fat and upper back arm fat. Any of those fat areas sound familiar? I think we all have dealt with one or more of those stubborn fat areas. Do you know what to do about it?

First, stop wasting money on fitness gadgets! You don't need them to burn fat and lose weight. Second, don't spend any more money on fat loss and weight loss pills. You don't need those supplements either. And finally, forget about quick weight loss programs. They don't work long-term and that's why they are called quick.

This is what you need to do:

1. Start a healthy meal plan filled with whole, natural foods. Fruits, vegetables, lean meats, low-fat diary products and whole grains fit the bill. Severely limit fast foods, processed foods and foods in a box or bag. Base your daily caloric intake on your basal metabolic rate and your daily activity. This way, you won't eat too much or too little (severe calorie restriction). You need to maintain a daily caloric deficit to burn fat and lose weight.

2. Drink only water and unsweetened drinks most of the time. Drink about half your body weight in ounces every day. So, if you weigh 150 pounds, drink at least 75 ounces of water every day. This will improve your health and help with weight loss.

3. Start building muscle mass and burning fat at the same time. You must change your body's composition to more muscle and less fat. This will speed up your metabolism and help you burn more calories every day.

Your body will also shrink because muscle takes up less space than fat. Over time, you will begin to lose weight and the weight will stay off. Do full body circuit strength training 3 times a week, about 30-40 minutes a session. When you get really good at it, 20-minute strength training sessions will be enough to get the job done.

4. I recommend doing interval cardio sessions (about 20 minutes a session) 2-3 times a week. Sprint interval cardio works best, especially on inclines on grass. Bodyweight exercise interval cardio also works well. You might have to work up to being able to do 20-minute interval cardio sessions. If you are doing 60-minute cardio sessions, stop now! It is wasting your time and precious muscle mass.

5. If you have stubborn fat areas like lower ab fat, you can do extra strength exercises on cardio days to address those areas. Never do spot training only. It doesn't work. Aim to burn total body fat first and local area fat second.

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!

Lose Weight With 20-Minute Workouts

You can burn fat and lose weight working out 20 minutes a day. Granted, your 20-minute workouts need to be intense and targeted but it can be done. So, everyone has time to workout!



The excuse of "I don't have enough time to exercise" won't hold water. When was the last time you said that or heard it on the lips of someone else. We all know that it is an easy excuse to use when we don't want to do something (or commit to something).

You have heard this saying: "You get out of it what you put into it." This is certainly true when it comes to the health benefits received from regular exercise (you actually get more than you put into it). These are some benefits of just 20 minutes of intense, targeted workouts:

1. Lost Weight
2. Reduced Body Fat
3. Lower LDL Levels (bad cholesterol)
4. Lower Blood Pressure
5. Improved Heart Function
6. Reduced Risk of Chronic Diseases such as diabetes, cancer and heart disease
7. Improved Appearance and Boost of Self-Esteem
8. Increased Energy
9. Reduced Healthcare Costs

Do you have a spare 20 minutes in your day? Of course you do! Here is a great 20-minute workout that you can do any day of the week:

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.

--Bodyweight squats, moderate pace
--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
--Bentover dumbbell rows, moderate pace

Use correct form and get after it!

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

Bentover Dumbbell Rows Burn Back Fat, Build Muscle

If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine. Bentover dumbbell rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. You will also work your obliques in the process.



See Dumbbell Rows on Speed Camp Youtube video!

If you experience back pain doing two-armed rows, then try doing one-armed rows so you can support your body with the other arm.

Do two-armed bentover dumbbell rows this way:

1. With your feet about shoulder width apart, bend over and grab the dumbbells. Keep your back straight (don't bow or arch back) and keep your head in line with your torso. Look straight down during the exercise.

2. Pull dumbbells up to your side until they make contact with your ribs. Keep your elbows close to your side during the exercise. As you pull the dumbbells up, squeeze your shoulder blades together.

3. Don't curl the dumbbells as you lift. Curling will allow too much use of your biceps. This is primarily a back exercise. Return the dumbbells until your arms are fully extended. That is one repetition.

Build your back muscles and burn fat at the same time with bentover dumbbell rows.

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

Tone Hips With One-Legged Exercises

Train more with one-legged (unilateral) exercises to better tone your hips. The muscles that move your hip joint (mainly gluteus medius) are activated more with one-legged exercises. Many running injuries can also be traced to a weak gluteus medius.



Sometimes, too much focus is placed on two-legged (bilateral) exercises. These two-legged exercises, like squats, are needed in your exercise program. But one-legged exercises improve your muscular balance in each leg. Having dynamic balance means that you are able to maintain your center of gravity over a constantly changing base of support. You cannot have dynamic balance without muscular balance.

To achieve muscular balance in your lower body, one-legged exercises should be a big part of your training program. These one-legged exercises can be performed as strengh or power (full speed) exercises.

One lower body exercise that should be in your program is one-legged step ups with knee lift (pictured above). This exercise is done one leg at a time to force each leg to work evenly. For example, you would do 10 repetitions with your right leg and then 10 repetitions with your left leg.

The hanging leg should not touch the bench and you should lower your body under control. This exercise can also be done with dumbbells to increase difficulty. Other good one-legged exercises would be squats and lunges. Add more one-legged exercises to your training program to better tone your hips.

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

Shape Glutes With Marching Bridge Exercise

I know you are always looking for exercises to shape your glutes better. Glute muscles are like any other muscle group. You must consistently train your glute muscles if you want to see improvements in how your butt, hips and thighs look.





Use the marching bridge exercise to shape your glutes and stabilize your core. The marching bridge will also strengthen your lower back. Many people develop low back problems because too little time is spent strengthening the muscles of the lower back.

1. Start by lying on your back with your knees bent and your hands by your sides.

2. Lift your body off the ground into a straight line and brace your torso (like taking a punch to the gut). Don't let your body sag.

3. Lift your right leg, contract your glute and hold for 3 seconds. Lower your leg and do the same with your left leg. That's one repetition. Do 8-10 repetitions.

Other great core exercises that will strengthen your lower back muscles are cobras, stability ball plank, supermans and back extensions.

Don't neglect to strengthen your lower back muscles! You will pay with pain and injuries if you ignore training your lower back!

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

Tone Butt and Hamstrings With Leg Curls

Leg curls are great for toning your lower butt and hamstrings. Leg curls also help you avoid hamstring and knee injuries.





Hamstring injuries can have a long recovery period. Its best to avoid hamstring injuries. And, weak hamstrings can lead to other serious injuries. For example, females tend to have weaker hamstrings because they use their quadriceps muscles more while walking and running. This means females use their strong quadriceps muscles and do not adequately activate their weak hamstrings. The two opposing muscle groups would not be balanced in this situation.

The hamstring muscle group acts to protect the anterior cruciate knee ligament (ACL) and the opposing quadricep muscle group places stress on the ACL. So, if you are quadricep dominant, you are placing excessive stress (and many times serious injury) on the knee ACL.

If you don't have a leg curl machine available, just do your leg curls with the medicine ball.

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

Mountain Climbing Requires Core Strength

If you want to be a mountain climber, you need massive amounts of core strength and muscle endurance....so says my friends Brian and Jackie, who finished successfully climbing to the summit of Mt. Ranier! I'm not going to argue with them! I'm impressed---congrats, you two!



All movement begins with the core and many injuries can be traced to a weak core area. WE KNOW THE SAYING---YOU'RE ONLY AS STRONG AS YOUR "WEAKEST LINK." Well, this saying definitely applies to your body. Many people work certain favorite body parts when exercising. In and of itself, this is not a bad thing. But for your training to be effective, you should focus training your "weak links" first while also training the other body parts as well.

For many, the "weakest link" is the core. Weak cores lead to back and other related trunk injuries. Others have weak opposing muscle groups. An example would be having strong triceps but weak biceps, or strong chest muscles but weak back muscles.

Another problem for many is not stretching all muscle groups, which will give you an unbalanced physique and poor posture. This leads to injuries. So, what's the solution? Do full body strength workouts, which will include core strength exercises and total body flexibility exercises. This way your workouts will focus on your "weak links" while training the other parts of your body.

Oh yeah, Brian and Jackie also talked about the importance of doing 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

Burn More Fat With Challenging Exercises

If you want to burn more fat, do more challenging exercises. Challenge yourself with exercises that test your balance, coordination, strength and flexibility! This might require that you put that old favorite workout on the shelf and try something new. If you do, I guarantee you will burn more fat and lose more weight!



Try some of these challenging exercises:

1. Incorporate many one-legged exercises such as power step ups, single leg squats, single leg good mornings, single leg medicine ball exercises, etc. These types of exercises are more intense than two-legged exercises.

2. Include exercises with your eyes closed to improve limb position sense (proprioception). This will also help you burn more fat and calories!

3. Exercise your body in all 3 planes of motion to improve multi-planar balance. An example would be a grouping of walking lunges, side lunges and transverse lunges.

4. Exercise on different surfaces such as grass, sand, astro-play and soft surfaces to add more challenge.

5. Do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press.

6. Jump rope every day using different variations---two feet, one foot, shuffle, etc. Jumping rope is one of the best body coordination exercises out there. And, speed jump rope is even better to burn more fat.

7. Quickness and agility drills will burn fat like crazy and improve your dynamic balance.

Balance training also improves your core strength.

Challenge yourself more and watch the fat melt away!

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

Use Your Muscles or Lose Them!

If you don't build muscles, you will lose muscles. It doesn't matter if you're 40 years old or 75 years old.

Exercise and fitness will help you to increase the range of movement, increase lean muscle, strengthen bones, muscles, tendons, ligaments, improve your ability to do everyday activities, improve health, help prevent accidents, injuries, and sickness, and speed up rehabilitation.

Resistance training helps women tone, shape and strengthen muscle fibers, minimizing the "fatty marbling" within the muscle that results in flabby, weak muscles. In addition, not only will you increase lean muscle mass and overall body tone, but the benefits of exercise also include increased metabolic rate and increased bone density.

Women who exercise on a regular basis with both resistance training (weight lifting) and cardiovascular exercise are able to perform more work without tiring and are less likely to sustain fractures resulting from osteoporotic conditions.

So, what happens when the body you once knew begins to acquire a different shape and doesn't respond to activities and physical exertion as it once did when you were 20 years old? Unfortunately, you can't change the fact that you'll age, but you can control, to some degree, the rate at which you age. A lot of women unwisely decrease their activity level as they grow older, assuming it's proper to grow old gracefully.

Regrettably, they grow old ungracefully, with considerable restrictions on their mobility, self-reliance, and quality of life. From adulthood into middle age, you will lose approximately 6.6 pounds of lean muscle mass during each decade of life. Numerous studies indicate that muscle mass may decline by 20% to 40% between age 20 and age 65. So, it is critical to continue a regular strength training program throughout your life.

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

Weekend Warriors' Exercise And Injury Prevention

If you're a weekend warrior, you need to exercise to prevent injuries and win those games for bragging rights! If you just show up for your game on the weekends without preparation, you will blow out a hamstring or pull a quad muscle (or worse injury).

Begin your training by getting your body in general condition to play your sport. Full body strength training (3 days a week) and interval cardio (2-3 days a week) sessions will get your body ready for more intense training to follow. Do this training for 2-3 weeks.

You would then progress to do basic plyometric exercises like squat jumps and cone hops. Plyometric exercises help you to increase power. Traditional barbell and dumbbell strength exercises do not allow you to move at the speeds necessary to improve power. Strength training gives you muscular and nervous system development needed to develop optimal power.

Advanced sports power training supersets a strength exercise with a biomechanically similar power exercise. An example would be barbell squats and repeating full-speed squat jumps. The squat jumps would be performed immediately following the barbell squats to get maximum neuromuscular adaptations.

You would do a set of squats at 85% of 1 Rep Maximum (5 reps) followed immediately by a set of full-speed repeating squat jumps (8-10 reps). This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength. Other plyometric exercises can also be superset this way. It is also advisable to choose exercises that mimic the movements in your sport (transfer-of-training-effect).

Surprise your friends with improved power and explosion during your games! And, do so without getting injured!

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

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!

Side Squat To Tone Hips, Glutes And Thighs

The side squat will help you tone your hips, glutes and thighs faster. The side squat will improve your overall lower body strength, especially in the frontal plane of motion.





1. Grab a medicine ball and stand with your feet wider than a normal squat. Point your feet slightly outward. Brace your core (as if taking a punch to the gut).

2. Without moving your feet, keep your chest up, shoulders back and lunge to the right.

3. Drive upward back to the standing position. Repeat the movement to the left side and back up to the standing position. That is 1 repetition.

The side squat is similar to the side lunge except you don't move your feet.

Add the side squat to your workout routine to better shape and tone your lower body.

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

Home Workout For Summer

Here's a home workout you can use this summer anywhere, anytime. With the busy summer months on the way, you don't have to skip your workouts. Just make the adjustments to your summer schedule and do your workouts! No one wants to gain weight in the summer!



Television watching can be a big time waster! I rarely watch a 2 or 3 hour game without doing something else while watching. I don't have the time to waste.

So, while you're watching 24 reruns, do a bodyweight or dumbbell workout for 30-45 minutes. Your family will probably join you in the fun.

Need a good home workout? Here goes:

--Prisoner squats (pictured above), 12 repetitions, moderate pace
--Pushup Plank, 10 second hold, 10 repetitions
--Mountain Climbers, 30 seconds, slow pace
--Pushups, 20 repetitions
--Dumbbell Bentover Row, 10 repetitions, moderate pace
--Dumbbell standing shoulder press, 10 repetitions, moderate pace
--Ab Ball Curl Ups, 15 repetitions, slow pace
--Do this circuit 3 times

Do this workout 3 times a week, add in 2-3 interval cardio days between this workout and you've got it whipped! Who needs a gym membership?

Have home workout tips of your own? Let us know!

Get your FREE 20-minute fat burning cardio 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! 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!

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!

More Fat Loss With Increased Growth Hormone

You can have more fat loss by increasing exercise-induced growth hormone. Yes, your body can produce more growth hormone without any illegal drugs. Growth hormone is important for building muscle and burning fat.

Intense circuit weight training and interval cardio workouts will increase your body's growth hormone. Research has also proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fitness and heart health.

The progression of your cardio exercise should be low-intensity aerobics to moderate/high-intensity aerobics to high-intensity anaerobic exercise. Rest 20 minutes between sessions if you do weight training and cardio during the same workout.

Doing a second workout during the day (even a short one) keeps growth hormone levels high throughout the day. This will give you even more fat burning.

According to research, growth hormone in your adult body works great to produce the fat-burning results you want.

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!

BOSU Ball Exercises Do Not Activate More Core Muscles

BOSU ball exercises DO NOT activate more core muscles! You can do your squats, deadlifts and shoulders presses on stable ground.

Researchers from Eastern Illinois University found that doing squats, deadlifts and shoulders presses on BOSU balls was not more effective for core muscle activation. Doing these exercises on stable ground activated more core muscles.



There are tons of fitness gadgets on the market. In general, you can save your money. Do your exercises with free weights or use bodyweight workouts and you will get maximum muscle activation. Limit machine exercises unless you are a beginner or you are in rehabilitation. Machines stabilize your body for you and don't allow you to move your body naturally (functionally). You get faster, lasting fat loss results when you do exercises that force your body to stabilize itself.

Do as many compound strength exercises like squats, deadlifts, rows and shoulder presses standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises. This helps you workout with more intensity and burn more calories. You will also build more muscle and speed up your metabolism.

Have a great workout today!

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

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

Maintain Muscle Or Body Fat Returns

Build and maintain your muscles, use it or lose it or however you want to say it. Your muscles will shrink (atrophy) if you don't continue to do strength training (muscle does not ever change into fat).

And, the body fat will come back with a vengeance! Fat cells will shrink but they will fill up again when you are inactive for a long period of time.

If you are not exercising, you could be hit with a double dose of likely bad news. First, you will probably gain weight (interpreted fat). Also, your metabolism begins to slow down in your thirties.

Your metabolism will slow down even more because you are also losing muscle mass. Muscle mass speeds up your metabolism because your body has to work harder to maintain it.

In your early thirties, you can begin to lose as much as one-half pound of muscle each year. Inactivity will make this problem even worse. So, you begin to lose muscle mass and gain body fat

Fortunately, muscle mass can be maintained/increased (and body fat decreased) throughout your life with regular weight training (includes bodyweight exercises). Weight training also helps to keep your bones strong (preventing osteoporosis).

Eat enough to build muscle and burn fat. You do this by following your meal plan based on your basal metabolic rate and level of daily activity.

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!

Thanksgiving Day-After Fat Loss Workout

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

Here's my workout:

1. Sprint interval cardio, 20 minutes

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

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

Burn those Thanksgiving calories!

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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