125 Free Fat Loss and Weight Loss Tips

Get my body changing fat loss and weight loss tips! Don't fall for the many weight loss gimmicks coming your way. Makers of weight loss pills, fat burn supplements and quick weight loss plans continue to get rich because people "buy in" and buy the products!

Start transforming your body for a lifetime! These fat loss and weight loss tips will help you develop good exercise and eating habits for the longhaul---in easy tips for every day use.

You MUST know what to do, when to do it and how to do it. It usually helps to break down the fat loss and weight loss process into practical steps you can implement. Once you have the right information, you MUST work hard, persevere and make no excuses.

So, start taking the steps to commit to changing your lifestyle. Stop waiting for the latest diet plan to splash the news! Take real steps today.

Download your FREE 125 Fat Burning and Weight Loss Tips now!

Mark Dilworth at My Fitness Hut

Drink Coffee for Health and Fat Loss

Coffee is good for your health and helps promote fat loss. Designer coffees loaded with sugars don't count (sorry frappu and cappu heads)! The caffeine in coffee also boost your energy, alertness and helps exercise performance. Need any other reasons to drink coffee? Oh yeah, it tastes good---without the fattening sugars.

The risks associated with moderate caffeine use are pretty small (about 3-4 cups a day). If caffeine is part of your diet, use it wisely. The U. S. Food and Drug Administration has stated that caffeine does not increase the risk of or contribute to heart disease, cancer, bone loss or high blood pressure.

Coffee is antioxidant-rich due to the high level of polyphenols. This helps protect your body's cells from damage due to free radicals in your body.

There are also several studies that report that regular coffee drinking (with or without caffeine) may help prevent diseases such as type 2 diabetes, Parkinson's disease and liver disease.

But, how does caffeine affect your exercise performance? First, more caffeine is not necessarily better. One or two cups of coffee will help your exercise performance.

Researchers from the University of Luton reviewed 39 published caffeine studies. They found that caffeine users improved endurance exercise performance and short/high intensity exercise performance by 12.4% when compared to groups using placebos. Improved exercise performance will increase calorie burn and fat burn.

Of course, coffee does not work magic. You still need to consistently do things such as eat right, exercise regularly, sleep well, etc. For instance, I can drink a cup of coffee before a workout that helps me burn 700 calories. That's great only if I don't eat 1,200 calories two hours after my workout!

Enjoy your workout today!

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Mark Dilworth, BA, PES
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Burn Fat, Lose Weight Without 2 Hour Workouts!

You can burn fat, lose weight and tone your body without doing long, boring 2 hour workouts! Effective workouts are the key to fat loss and weight loss success.

I started taking weightlifting seriously in high school, especially in offseason football training. We basically thought it was "cool" and "the right thing to do when we tried to bench press and squat the world in pounds! Our coaches must have thought the same thing because they encouraged us to do it. We also had 2 and 3 hour workouts and exhausted ourselves (some of us ended up injured).

During college football, our trainers were smarter and put us on structured, 12 month nutrition and weight training programs. As a consequence, I had incredible muscular growth and I improved my athletic skills.

I'm telling you this because now as a personal trainer, I know that it doesn't take 300-400 repetitions and 2 hour workouts to reach your fitness goals, whether its fat loss/weight loss or muscle growth/weight gain.

It takes you having a fitness program tailored to your individual needs. And, in any case, you can accomplish your goals with 4-5, one hour (or less) training sessions per week. Over-training will leave you broken down and injured.

Don't underestimate the value of a well-designed, individualized fitness program prepared by a professional fitness trainer! It makes a difference how, when and how much you train. Tearing an article out of a fitness magazine will probably not work for you.

People ask me questions all the time and my answer is always the same: "it depends on your body and fitness goals as to how I would design a fitness program." Two people following the same exercise program can get different results.

Train hard and smarter to reach your fitness goals!

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Mark Dilworth, BA, PES
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6 Top Fat-Burning Workout Methods

Burn more body fat by using effective training methods. We all want to burn body fat and get our lean and toned bodies on. Oh yeah, it summer too! Get busy shaping your body better and faster.

Its not enough to just exercise every day. You MUST do the right kind of exercise to get the fat-burning results you want. Exercise is not rocket science but it's more than gym science.

Here are 6 proven Fat-Burning Training Methods:

1. Tone your body better and faster with explosive strength training. This type of training will burn fat and tone your body like never before.

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 bench press, push ups, leg press, shoulder press and calf raises.

2. Superset strength training burns fat better than traditional strength training. Pair two non-competing exercises such as bench press and dumbbell rows, completing each exercise back to back without rest. Another good pair to superset would be squats and standing shoulder press.

Supersets allow you to do more work because one muscle group can rest while you work the opposing muscle group.

3. Do interval cardio sessions instead of long cardio sessions. All it takes is 20 minutes of intervals on the treadmill, grass or stepmill. This method will burn more fat than doing 60-minute cardio sessions that wastes away your muscle mass.

4. Circuit bodyweight cardio sessions are very effective fat-burners. Combine 4-5 bodyweight strength exercises, 8-10 repetitions each. Do this circuit 2-3 times and the fat will burn off your body.

5. Jumping exercises really burn the fat and tone your body, especially if done at full speed. Squat jumps, pike jumps, side-to-side hops, front-to-back hops, jump rope, jumping jacks and box jumps will all get the job done. Its important to learn proper jumping and landing techniques to avoid injuries.

6. 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 burn.

So, you could do one 25-minute workout in the morning and another 25-minute workout in the afternoon. This will give you better fat loss results than doing one 50-minute workout.

Use these training methods to burn more fat, lose more weight and get your lean body on!

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
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Rapid Fat Loss and Six Pack Abs

Top 7 Fat-Burning Back Muscle Exercises

Build your back muscles and burn back fat with consistent, hard work. Some of you place too much emphasis on your chest, arm and shoulder muscles. Your back muscles are also an important part of your core muscles so don't ignore them.




Seventy to 80% of Americans have back pain (many times low back pain) at some point. Your spine also needs to be protected.

Here are my Top 7 Fat-Burning Back Muscle Exercises:

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

1. Dumbbell Bentover Row - 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.

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

2. Pullups - The pullup is not just a back muscle exercise. Pullups work your lats (and other back muscles), core, shoulders, arms, chest, biceps and improve grip strength. That's why you should be doing pullups!

If you can't do one pullup, start by placing a platform under your feet to give yourself a little nudge. Before you know it, you will be doing a set of 6-8 pullups with little or no help. The assisted pullup machine is also an option.

3. Deadlift - The deadlift is a must for your exercise program. It is also one of the best ways to build muscle thickness in your lower back. Lower back fat is a problem for many people.

4. Inverted Row (pictured above) - The inverted row builds strength in your upper back, shoulders and arms. Your core muscles are also engaged during the movement.

Inverted rows also improve your stabilizing strength in the low back, glutes and hamstrings. And, when you superset the inverted row with the pushup, you will get better muscular balance between the frontside and backside of your upper body. Muscular balance is critical for athletes to perform at peak levels.

5. Back extension or superman back extension

Back extensions target the erector spinae muscle group surrounding the spine. Your hamstrings also contract strongly during the back extension exercise and assist the erector spinae.

It is important to perform this exercise correctly or you will end up with the very thing you are trying to avoid----BACK PAIN OR INJURY. The technique error I see most in those doing back extensions is hyperextension of the back. Hyperextension happens when you continue lifting your upper body past the point of a straight line (your back, hips and lower legs should line up).

6. Plank with opposite arm/opposite leg raise - This exercise will work your lower back, abs and stabilize your spine. Do 8-10 repetitions on one side and switch to the other side. Hold each repetition 5-10 seconds.

Courtesy: fitbie.msn.com

7. T-Bar Row - This exercise is good for building middle back muscle thickness.

Courtesy ShapeFit.com

When you don't adequately strengthen your back muscles, you are affecting your pulling potential.

Remember, your back muscles can look good (or terrible) in the mirror too!

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
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Rapid Fat Loss and Six Pack Abs

3 Steps to a Strong Body with High Body Fat

Are you "strong as an ox " with high body fat? I see many men who can bench press the building but they have dangerous levels of belly fat. How does that happen?

A very strong guy at the gym asked me one day, "how do I burn off this belly fat, low back fat and get ripped?"

My quick answer to him (I was working out) was to cut out sodas, donuts, candy, sugars, etc. and to drink only water and unsweetened drinks for starters.....and to base his calorie intake on his basal metabolic rate, daily activity and goals.....I didn't go too much into his workouts because I wanted to watch him.

After a few observations and some more questions (about 2 weeks time), I knew what 3 Steps he took to get a Strong Body with High Body Fat:

1. What I saw was: walking on a treadmill at a "snail's pace" for 30 minutes one day a week. That's better than not walking but he wasn't burning many calories or fat with that routine.

2. He worked out hard with the weights and usually lifted heavy. Traditional exercises like the bench press, squats, shoulder press, rows and leg press were included in the routine. He worked out with very low intensity and he frequently talked to friends for 5-10 minutes between some sets.

3. Even though he worked out 4-5 days a week (usually strength training), he ate more calories than he burned on a regular basis. A caloric surplus will cause you to gain weight. So, he kinda looked like a strong dough boy!

The answers to his problem?

--Eat right, meaning healthier foods with quality calories

--Speed up the cardio with 20-minute interval sessions (2-3 times a week)

--Do full-body circuit strength training, whether lifting heavy or light (including bodyweight exercises). He also needs to add core exercise to his workouts. And, he should save the socializing for after his workout!

How about you? What are your workouts like? Don't expect great fat loss and weight loss results if your workouts are always low intensity. You may also need to change your eating habits.

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
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Rapid Fat Loss and Six Pack Abs

Top 5 Pushups to Sculpt Your Upper Body

Pushups are one of the all-time best ways to sculpt your upper body and strengthen your core.

Here are my Top 5 Pushups to Sculpt Your Upper Body:

1. Pushups on Stability Ball (pictured above)
2. Pushups on Medicine Ball (pictured above)
3. Spiderman Pushups
4. Close-grip Pushups (incline and decline)
5. Power Pushups (full speed)

The pushup on medicine ball is a tough exercise that not everyone can do! Case in point: I was at the health club one day and a former marine was working out. I started to talk to her about the pushup on medicine ball and she tried the move (of course!). She was shocked to find out that she couldn't do one pushup on the medicine ball!

I'm guessing that she has progressed to the point that she can probably do a few of them now! In true marine-like fashion, she vowed to "conquer" the pushup on medicine ball!

How to do the pushup on MB:

Put both hands on the ball at arms length. Keep your body straight and torso braced (as if taking a punch in the gut) throughout the movement. Keep your head in line with your torso at all times. Lower your body down to the ball and back to starting position. Repeat as required.

This type of pushup requires adequate core strength to do it properly. The pushup on medicine ball will build your upper body stabilizer muscles (chest, arms, shoulders, core, etc.) needed to increase your bench press or other upper body strength exercises.

If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):

Free Bodyweight 500 Metabolic Fat Burner Workouts. Start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
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Obesity's Physical, Emotional and Social Costs

Make no mistake, obesity takes a physical, emotional and social toll on your body and health. This ends up costing you much more than doctor bills. It affects everything you attempt to do in life and may ultimately cost you your life.

Even though obesity and overweight has become "more normal" in our society, it does not make it a good thing. It ends up costing everyone in our society because of lost productivity in the workplace (increases product costs) and passed-through medical costs affecting our medical insurance policies.

A study on obesity is misleading, if you believe the numbers. This obesity study was reported on in the Journal of the American Medical Association.

It is true that you can make numbers say whatever you want them to say. Mathematically, the numbers are correct according to the way the research was performed. But, they did not reveal the whole truth about obesity and its effects on your health.

The research claims that your chances of dying from cancer or heart disease does not increase if you carry up to 25 extra pounds. The study DID NOT consider all of the relevant factors. DON'T BELIEVE THESE RESULTS.

Here are the basic methodologies the researchers used to compile their results and my assessment:

1) The study was based on body mass index (BMI) and not body composition. BMI looks at overall body fat, whereas body composition reveals where you are fat.

Abdominal fat (visceral) is the worst kind of fat and it has been proven to spread toxins into the internal organs which leads to health problems such as heart disease and cancer.

2) The study accounted for total deaths instead of accounting for specific causes of death. As I just mentioned above, abdominal fat has been proven to lead to serious health problems.

3) The study was limited to death and did not examine the other problems caused by obesity. The physiological, sociological, and psychological effects of obesity have a great effect on your health.

4) The researchers didn't consider physical fitness and diet in their methodology. Fitness and diet affects everything, including how overweight or underweight we may be.

My message to you is this: It's always wise to take the safest route in any situation. Common sense tells us what "complete research" has already proven: if you are overweight or obese, you will eventually have health problems (and other problems) which could lead to your death.

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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Lose Weight Without Losing Muscle Mass

Transform your body's composition to more muscle and less fat to keep weight loss off for good. That's easier said than done but you must keep fat loss as your main goal when trying to lose weight.

It takes longer to transform your body's composition, so be patient. Its worth the wait. Quick weight loss gimmicks will never work for you.

Don't just lose water weight. Burn body fat and lose weight.

If you lose 20 pounds in 10 days using severe calorie restriction with no exercise (you probably won't have the energy to exercise), just about all of that weight loss will be due to lost muscle mass and some water weight!

The problem is further compounded if you gained weight without exercise. The composition of this weight gain is mainly fat and water retention. I have seen individuals with up to 70% body fat!

Increase your muscle mass to permanently speed up your metabolism. Muscle is metabolically active tissue and your body has to work harder to maintain muscle. You need to build a lean body that will give you good health and one that will last through the years of your life. If you rush the fitness process, it won't work!

Fortunately, muscle mass can be maintained/increased (and body fat decreased) throughout your life through weight training and cardio exercise. Weight training also helps to keep your bones strong (preventing osteoporosis).

Lose your weight the right way to avoid the "yo-yo effect" of rapid weight loss and even more weight gain.

You must maintain the right amount of caloric deficit to consistently lose weight.
Severe calorie restriction for too long will lead to fat storage (your body's survival mechanism) and health problems.

Lose as little water weight as possible so your body is forced to burn more body fat. These two steps will help you do this:

1. Eat small meals of whole, natural foods every 3-4 hours. Also, eat protein with every meal. Protein will help you feel full for a longer period and help repair and rebuild your muscles.

2. Exercise regularly with strength training and short interval cardio sessions. Too many long, slow cardio sessions will eat away at your muscle mass.

Don't become frustrated when one week you lose 5 pounds and the next week you lose no pounds. Muscle weighs more than fat. Check your body fat percentage.

You could be burning fat, building muscle and losing inches. Your body shrinks (becomes leaner) because muscle takes up less space than fat. You will lose the weight at the right time.

Be patient and eat right, build muscle, burn the fat and lose the weight! This process will give you a lean, healthy 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
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Rapid Fat Loss and Six Pack Abs

5 Steps to Improve Bad Eating Habits

Improve your bad eating habits, one step at a time. You need to consciously replace bad foods with good foods over and over again. Sometimes it starts by you throwing away all the bad foods in your pantry and starting over.

Take these 5 "action steps" to improve your eating habits:

1. Don't try any diet that omits one of the macronutrients (carbs, protein, fat).

Your body's metabolism needs all 3 macronutrients to work efficiently.

Once you have your foundational menu "down pat," special menu tactics like "carb cycling" can work to help you reach more advanced fat loss goals.

Eat these 3 Veggies to Burn More Abdominal Fat

2. Set your daily calorie intake based on your basal metabolic rate, activity level and goals. This way, you won't eat too much or too little.

Maintaining the right amount of calorie deficit (burning more calories than you consume) is the key to burning fat and losing weight. For instance, if you eat 1,000 calories a day for too long, your body will store fat as a survival mechanism. It thinks you are starving.

3. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal.

By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat!

Once you get a good feel for how you need to eat, you may not need a daily food journal.

4. Plan and pack your lunches and snacks instead of eating out at work. This will help prevent haphazard and graze eating. If you eat at a restaurant for dinner, check out the menu online so you know what to order. Most restaurants now have a "healthy foods" menu.

5. Forget the fad diets and make the commitment to a lifetime of good nutrition. Fad diets teach you to starve yourself. You can't maintain a fad diet.

As soon as you start eating "normal" again, you will regain more weight than you lost. And, you still haven't learned how to eat better.

Start taking these steps today to help you burn fat.

Eat These 3 Foods to Burn More Belly Fat

Mark Dilworth, BA, PES
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Top 2 Shuttle Run Exercises to Burn More Fat

Shuttle runs are proven fat burners and would be a great change of pace exercise for you, if you are ready for advanced exercise.

Use shuttle runs to burn fat faster and really lean and tone your body.

Shuttle runs are effective fat burners because of at least three mechanisms:

1. Interval cardio - Research has proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fat loss, 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.

2. Speed - Sprinting activates your bulkier, shapely fast twitch muscle fibers. These fast twitch muscle fibers lie dormant when you do slow-paced cardio sessions (hint).

Sprinting will really burn the fat on your butt, hips, thighs, hamstrings and lower legs. Fat will also be burned on your upper body. You don't have to be fast, just run as fast as you can during the shuttle.

3. Sudden changes in direction - This adds more intensity to an otherwise intense form of exercise. Shuttles will improve your dynamic balance, power and coordination.

Try these Top 2 Shuttle Drills in your workouts to Burn More Fat:

Speed Shuttle Drill or 5-10-5 Cone Drill - Place three cones in a straight line, 5 yards apart. Start in a 2-point or 3-point stance at the middle cone.

Run as fast as you can to the left cone (5 yds) and touch ground with your hand, run as fast as you can to the right cone (10 yds) and touch ground with your hand and finish running through the middle cone. That's one repetition. Rest 1 minute between sets. Do 8-10 sets per workout session if you are doing this for cardio exercise.

Speed Endurance Shuttle Run - Place cones at 5, 10, 15, 20 and 30 yards. Sprint to the 5 yard cone and sprint back to the start. Then, sprint to the 10 yard cone and sprint back to the start. The same would be done at the 15, 20 and 30 yard cones. That is one set. Rest for 2 minutes between sets. Do 5-6 sets.

Add shuttles to your exercise mix and you will start to see your body toning up faster.

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
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Rapid Fat Loss and Six Pack Abs

5 Top Medicine Ball Exercises to Burn More Fat

Medicine ball exercises are underutilized by many exercises. It can be a good way to change up your routine, burn more fat and have fun. Keep a medicine ball in your car and at work. You can do these exercises anywhere.

Use medicine ball workouts to exercise in all 3 planes of motion Your training needs to reflect how you live day to day. You bend, twist, rotate, squat and extend your body every day.

Here are 5 Top Medicine Ball Exercises to help you Burn More Fat:

1. walking lunges with medicine ball rotation(pictured above) This is a difficult exercise to do correctly.

2. medicine ball side lunges helps you work your butt, hips and thighs in the frontal plane of motion.

3. diagonal medicine ball chops This type of movement is underutilized by many.

4. medicine ball side toss (rotate your hips when throwing) This exercise requires balance and coordination to execute properly.

5. medicine ball front chops - This is a great full body exercise that you can also use to warmup.

Notice that all the exercise are done standing up. This helps you burn more fat because you keep your body engaged throughout the movements. These medicine ball exercises are also great core exercises.

As you progress, you can do these exercises at full speed to add intensity and even more fat burn.

Include a medicine ball exercise in every workout.

Be sure and download your Free Medicine Ball and Dumbbell Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
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