Speed Intervals Burn More Fat in Less Time

Do you really want to burn fat? Use speed intervals for cardio and you will see your body begin to sculpt faster. High intensity interval training (HIIT) is a proven fat burning cardio exercise.

Also, HIIT is the best way to burn fat (while saving muscle mass) in the shortest amount of time as well as increase VO2 Max. All that's needed is 10-20 minutes per session.

Here is an example of how speed intervals could work for you:

After a proper dynamic warmup (like jog progressively for 5 minutes), sprint for 60 yards and walk back to the starting line. The sprint has to be at maximum effort. Do this rotation for 10-20 minutes.

To continually challenge yourself, progress this cardio exercise to surfaces such as inclines, hills and stadium steps. Weighted resistance, such as vests, could also be used. Its just that simple! And that tough!

Other good speed interval cardio exercises are jumping rope, squat jumps, burpees, jumping jacks or mountain climbers. Do the intervals for 30 seconds and walk for 1 minute. Do this rotation for 10-20 minutes.

Try more speed interval cardio during your workouts and you will burn more fat!

Download your FREE 10-Minute Fat Burning Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
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Rapid Fat Loss and Six Pack Abs

Top 5 Muscle-Building Nutrition Tips

Build more muscle mass by eating pre- and post- workout nutrition. You have to eat enough of the right foods to rebuild your muscles bigger. Even if you gain weight, you will be leaner because muscle takes up less space than fat.

The rigors of weight training breaks down your body and you need proper nutrition and rest to rebuild your body bigger and better. Protein consumption, in particular, is critical if you want to build muscle (more discussion below on protein).

Here are my Top 5 Muscle-Building Nutrition Tips:

1. Pre-workout nutrition should mainly include carbohydrates and proteins. During intense training, your body depends on fuel from glycogen made from the carbohydrates that you eat. The body can't use fat for fuel during high intensity exercise because there is not enough oxygen available.

Consuming fruits, vegetables and smoothies 1-2 hours before a workout will build up your glycogen stores. When your glycogen stores are low, your performance will suffer.

Research has shown the effectiveness of pre-workout protein drinks (such as whey and casein). Your muscles get 2 times as much benefit from a pre-workout protein drink compared to having just a post-workout protein drink.

2. Post-workout nutrition is important to help your body recover from intense exercise. You don't need to eat immediately after your workout but there is a 45-minute window where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth.

The post-exercise meal should consist of carbohydrates, protein and a small amount of essential fats. A drink, such as a smoothie, is good because it is quickly digestible. A ratio of 2g carbs/1g protein is what you need.

The carbs should be high glycemic, the proteins should be easily digestible (such as whey) and the fats should be from sources such as fish or flax oil.

Your body needs a minimum of 200 grams of carbs per day if you are a light exerciser. You will feel tired and listless without this amount of carbs.

3. Athletes in sports that require plyometrics, speed and weight training need about 2.5 grams of daily carbs per pound of body weight. A 180 pound athlete would need at least 450 grams of carbs each day to function properly.

Endurance athletes such as marathoners, swimmers, triathletes need high amounts of daily carbs. About 3.5 to 4.5 grams per pound of body weight is needed.

So, a 180 pound athlete would need 630 to 810 grams of carbs per day. These athletes sometimes use carbohydrate loading before events.

4. Protein provides the main building blocks for your muscles. Daily protein needs should be calculated according to body weight (not by percent of calories). Daily protein targets (grams per pound of body weight) are:

--Recreational exerciser, adult 0.5-0.75
--Competitive athlete, adult 0.6-0.9
--Growing teenage athlete 0.8-0.9
--Adult building muscle mass 0.7-0.9
--Maximum usable amount by adults 0.9 (your body will excrete excess protein)

For example, if you weigh 190 pounds and want a high protein intake (0.9 gms/lb), you'll need 171 grams of protein. Protein should be eaten at least every 3-4 hours (with every meal) to insure adequate supply during the day.

Your night meal should be comprised of slowly digesting protein (such as lean meats) that will give a constant release of amino acids into your system overnight.

5. Drink daily about a half an ounce of water for every pound of body weight (180 pound person would drink 90 ounces). Since your muscles are comprised of about 70% water, don't dehydrate yourself. During exercise, drink about a cup of water for every 15 minutes of exercise.

For exercise lasting more than one hour (or during games), a sports drink with carbohydrate and protein is needed.

Eat to build muscle and burn fat! Train hard and smart!

Eat These 3 Foods to Burn More Belly Fat

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

Top 5 Fat Burning Speed Exercises

Speed exercises help you change up your workout intensity with short bursts to burn fat faster. The more intense your workout, the more fat you will burn. Quality workouts are the key to fat loss and weight loss success.

Break through your fat loss and weight loss plateau by changing up your workouts with short bursts. If you have been doing the same workout for months or even years, your progress has probably stalled.

Research at Duke University, directed by Dr. Cris Slentz, supports high-intensity exercise for better fat loss. The eight-month study showed that people could lose weight with exercise and no dieting. Those who exercised intensely (especially using interval training) lost much more fat than those who exercised moderately.

According to the research, the high-intensity exercisers had these advantages over the low-to-moderate intensity exercisers:

--more release of fat from cells
--more fat used as fuel during exercise
--increased metabolic rate after exercise

Improve your fat loss success with my Top 5 Fat Burning Speed Exercises::

1. Speed shuttles will melt the fat off your body! Shuttles are very tough to do but are well worth the time. Ten to 20 minute shuttle workouts are all that it takes to burn calories and fat. Sprint intervals (flat ground or incline) work similar to shuttles.

2. Jump rope (one foot, two feet, slalom, shuffle, backpedal) exercises will burn fat and improve your balance and coordination.

3. Speed ladder drills are very intense exercises and a good change of pace from your regular routine.

4. Shuffles, back pedals, crossovers, form running and toe taps can be used as warmup exercises and full speed exercises during your workout.

5. Hip turn and hip flexibility drills are very challenging. They are also good warmup exercises and full speed workout exercises.

Work hard and have more fat burning success!

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 10 Tips to Lose Weight Injury Free

It is possible for you to lose weight relatively injury free. But, you can also wreck your body with injuries while training to lose weight. You won't hear this information in a weight loss commercial because they're selling you a product.

So, here are my Top 10 Tips to Lose Weight Injury Free:

1. Warmup properly and do exercises with correct technique. This is crucial every workout! Walking for 2 minutes or talking to your friend is not a good warm-up.

A good dynamic warm-up prepares your body best for intense workouts. A sample dynamic warm-up could be a 5-10 minute jog, prisoner squats, lunges, etc. Static stretches would be done after your workout.

2. Don't underestimate the benefits of sports massages. The benefits include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries.

Along the same lines, self myofascial release with foam rolls (SMFR) is a type of self massage that you can do every day and prevent various muscle injuries, strains and tears.

3. Protect your feet. Its amazing how many injuries can be avoided by wearing quality footwear (interpreted: don't wear cheap athletic shoes). If you have flat feet or high arches you definitely need the right footwear and/or inserts.

4. Avoid various tendon, ligament and muscle injuries (pain, swelling) caused by over-training and wear and tear. Rest and recovery is important. R.I.C.E.R. (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE) should be followed immediately after a muscle or tendon injury.

5. Lessen the risk of a knee anterior cruciate ligament (ACL) injury. It is the most common injury affecting the knee joint.

Do this by having adequate hamstring strength and practicing proper landing, jumping, stopping and cutting techniques.

6. Strengthen and stretch your shoulder muscles to avoid rotator cuff, shoulder and elbow injuries.

7. Strengthen and stabilize your core to prevent injuries such as low back pain, oblique strains/pulls, neck pain, ruptured disks and various other muscle and ligament strains.

8. Avoid shin splints by not over-training and wearing quality footwear.

Also, exercising on hard or uneven surfaces or excessive uphill or downhill running can cause shin splints. If you over-pronate (foot and ankle rolls excessively inward when running), you are at risk for shin splints.

9. Lessen the risk of a torn or injured Achilles tendon (the largest tendon in the body). It takes a full year to recover from a torn Achilles tendon. Stretch and stabilize the tendon with one-legged exercises, calf/peroneal stretches and Achilles tendon stretch.

10. You don't want Plantar Fasciitis (the long, flat ligament on the bottom of your foot stretches too much, small tears develop and the ligament inflames (ouch!!)!

Plantar Fasciitis usually develops over time so take steps to correct the problem when it first occurs by keeping your foot and ankle area flexible. And, take time to recover from heel and foot pain. Also, don't wear (you guessed it!) cheap running shoes! Excessive running on steep hills or inclines can also cause Plantar Fasciitis.

Don't wreck your body with injuries trying to lose weight!

Train hard and smart!

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
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Rapid Fat Loss and Six Pack Abs

Successful Fat Loss and Weight Control

You want fat loss with weight loss right? Tired of hearing about the weekly new weight loss programs for sale? Me too. Want some fat loss strategies that will work today, tomorrow and 10 years from now? Read on.......

Here are 4 Steps you can take to be successful with fat loss and weight control:

1. Shorten your weight training workouts to 50 minutes or less and ramp up the intensity! In other words, work harder for a shorter period of time and you'll get more fat burn and calorie burn during and after your workout!

Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises.

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.

Here is a good fat-burning workout:

Do each exercise one after the other with little or no rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 4 times.

--Bulgarian Split Squats, 10 repetitions each leg
--Plank, 12 repetitions, 10 second hold
--Pushups on Medicine Ball, 12 repetitions
--Step Ups with Knee Lift (knee high platform), 10 repetitions each leg
--Bentover dumbbell rows, 10 repetitions
--Clock Lunges, 5 repetitions each leg
--Standing dumbbell shoulder press, 10 repetitions
--Repeat circuit 3 more times.

This type of workout will torch body fat.

2. Shorten and intensify your cardio workout! Long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense cardio sessions also burn more fat and calories during and after your workout!

I'm talking about interval cardio sessions that are 20 minutes or less!

Here is an interval cardio session that I often do (or something similar):

--Jump rope, fast, 1 minute
--Walk 1 minute
--Mountain climbers, fast, 30 seconds
--Walk 30 seconds
--Jumping Jacks, fast, 1 minute
--Walk 1 minute
--Run-In-Place, fast, 30 seconds
--Walk 30 seconds
--Bodyweight Jump Squats, fast, 15 seconds
--Walk 1 minute

Repeat this circuit 2 more times.

If you don't like these types of exercises, then pick exercises that you like. I know that jump squats won't work for those with knee or back problems. As long as you change it up and keep it interesting, you will will make progress.

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

Don't ruin great workouts by eating bad food with a million calories! Its possible to hide those hard-earned muscles with a thick layer(s) of fat! Don't fight against yourself!

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

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

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

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

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

4. Shorten and intensify your workouts with jump training (plyometrics)!

If you're having trouble sculpting your butt, hips and thighs then you need to do more plyometric training.

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 plyometric training is not for you.

Try this jump training workout (take little or no rest between exercises):

--jump rope, two feet, full speed, 1 minute
--squat jumps, 10, full speed
--lunge jumps, 10, full speed
--depth jumps (off knee-high platform), 10
--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.

Have fun burning fat and keeping the weight off!

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

How to Prevent Exercise Injuries

The best way to prevent exercise injuries is to prepare your body for training. Or, don't just jump into training "out of shape."

"Training to train" or preconditioning will prevent or minimize exercise injuries. Muscle areas such as the hamstrings need preconditioning because the hamstrings are prone to injury. Preconditioning can be done all year to supplement your main training program.

Here are 3 key ways to prevent exercise injuries:

1. Eccentric contraction training (force reduction) of your muscles can significantly reduce your injury risks.

These exercises help build eccentric contraction strength:

--Running downhill.

--Depth jumps (emphasize the landing and hold only).

--Eccentric muscle contraction weight training (i.e., the lowering phase of a lift). For example, you would lift the weight on a hamstring curl for one count and lower the weight for 3-4 counts.

Injury risks like torn anterior cruciate knee ligaments, achilles tendon strains/tears and hamstring pulls can be lessened with proper training.

2. Improve your muscular balance. For example, your quadricep muscles should not be significantly stronger than your hamstring muscles. Your frontside should not be significantly stronger than your backside. And, your left side should not be significantly stronger than your right side.

When you are strength training, keep this important principle in mind. Get your muscles balanced early in the training progressions. One-legged and one-armed exercises help you to achieve and maintain muscular balance.

3. Improve your flexibility and range of motion. Do strength exercises (including core) with a full range of motion unless you are in rehabilitation. Rehab exercises are done to restore your full range of motion.

It is a misconception that strength training makes your body's muscles "tight and inflexible." This won't happen if you consistently improve your joints' range of motion (dynamic flexibility) and perform exercises with full range of motion. You CAN be strong and flexible!

Work hard and safely!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Program 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

10 Minute Workouts Will Build Muscle

The way to build muscle using my free 10-minute fat burning workouts?

1. Use the heavy lifting workout at least 2 times a week. Two or three separate 10-minute heavy lifting workouts on the same day would give you even more muscle building benefits. You would use the light lifting workout for a third weight training workout.

2. Do the bodyweight cardio workout at least 2 times a week. The third cardio workout would be sprint intervals. You will activate and shape your bulkier, fast twitch muscle fibers (think butt, hips, thighs, etc.) by doing sprint intervals.

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.

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.

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).

Download your FREE 10-Minute Fat Burning Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
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Rapid Fat Loss and Six Pack Abs

My 10-Minute Interval Cardio Workout Today

Yes, I do 10-minute workouts often. They work to burn fat and keep boredom away (especially with cardio). When I do 10-minute workouts, I will usually do 3 of the workouts with at least 5 minutes rest between sessions.

Today, I did 30 total minutes of running interval cardio on the treadmill. I recommend, and usually do, 20 minutes of intervals. On some days, I will do 20 minutes, rest 10 minutes, and do another 20 minutes. I have also done 20 minutes in the morning and another 20 minutes at night.

Research proves that two 10-minute workouts will burn more fat and calories than one 20-minute workout. Doing a second workout during the day keeps growth hormone levels high throughout the day.

Here is how I did my three 10-minute cardio workouts on treadmill:

--Run fast, 1 minute
--Walk, 1.5 minutes
--Do this rotation for 10 minutes
--Rest 5 minutes
--Do 10-minute workout again
--Rest 5 minutes
--Do 10-minute workout again

This is how I run intervals outdoors on grass or astro-play turf (I can usually only do two 10-minute sessions or one 20-minute session):

--Sprint 60 yards
--Walk back to starting line
--Sprint 60 yards
--Do this rotation for 10 minutes
--Rest 10 minutes
--Do the 10-minute sprint workout again

Running outdoors is much tougher because you do all the work and you have to go against wind and generate your own momentum. My preference is to exercise outdoors. Run hard, run safe.

Download your FREE 10-Minute Fat Burning Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
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Rapid Fat Loss and Six Pack Abs

In a Weight Loss Rut? Use 10 Minute Workouts!

Get off the couch and out of your weight loss rut! Start with my FREE 10-minute fat burning workouts. If you have been holding back because of past weight loss failures, get started again. I know you have 10 minutes in your day, right?

Whatever the reason, start your weight loss and fat loss again and don't stop. You CAN have that lean and toned body you want. But, you have to be willing to follow expert guidance. Be willing to try new things that you might not think will work. You can get a great workout in 10 minutes!

This is not some quick weight loss idea. These are tough workouts that will start changing your body. And you won't use fad diets and starvation tactics to only lose weight. You will get solid nutritional advice designed to help you develop good eating habits for a lifetime.

Actually, fad diets will place you further away from your weight loss goals as you yo-yo back and forth with lost weight and even more weight gain! A "quick weight loss only goal" is a short-term fix for your weight problem and will not ultimately help you attain your goals!

Set your mind to have a long-term vision about burning fat, losing weight and transforming your body. Afterall, you want long-term health and fitness, right? Get started already!

Download your FREE 10-Minute Fat Burning Workouts now!

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

10-Minute Workouts On-the-Go

Are you "on-the-go" this week? Take my free 10-Minute Fat Burning Workout with you and stay on track. Pack up your gym bag, dumbbells, medicine ball, swiss ball and be ready to exercise when you get a chance. Here are some more tips:

1. Working out at your office, at the park, at the lake or neighborhood obstacle trail are all good places to fit in one or two 10-minute workouts.

2. You could do two 10-minute workouts during your kid's team practice. Why sit around for 1-2 hours watching kids practice? Take advantage of the dead time and do your own workout.

3. Skip your afternoon frappuccino during work break and do a 10-minute workout.

4. You fill in the blank of when to fit in a 10-minute workout. Afterall, its up to you.

One reason to "exercise on-the-go" is that it takes away the "excuses" at the end of the day, "I'm too tired to workout" or "I don't have time to workout." The truth is that you have plenty of time during the day to get in your exercise!

Get in your workout today!

Download your FREE 10-Minute Fat Burning Workouts now!

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

Short Bursts Burn Fat Faster

Vary your workout intensity with short bursts to burn fat faster. The more intense your workout, the more fat you will burn. Stop spending 2-3 hours in the gym. Quality workouts are the key to fat loss and weight loss success.

Some of you can break through your fat loss and weight loss plateau by varying your workouts with short bursts. If you have been doing the same workout for months or even years, your progress has probably stalled.

Research at Duke University, directed by Dr. Cris Slentz, supports high-intensity exercise for better fat loss. The eight-month study showed that people could lose weight with exercise and no dieting. Those who exercised intensely (especially using interval training) lost much more fat than those who exercised moderately.

According to the research, the high-intensity exercisers had these advantages over the low-to-moderate intensity exercisers:

--more release of fat from cells
--more fat used as fuel during exercise
--increased metabolic rate after exercise

Here is a good tactic to use all the time: exercise at the location where you are currently. Fit in 10-20 minutes of exercise during "dead time." Ten minutes of exercise here and 10 minutes of exercise there works just fine. Two-a-day workouts will burn more calories and burn more fat than one workout.

Change up your workouts and burn more fat with my Free 10-minute workouts below!

Download your FREE 10-Minute Fat Burning Workouts now!

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

Burn Fat with 10-Minute Intense Workouts

Ten minute workouts? Yep. Burn more body fat by using more intense, effective workouts. Long, 2-hour workouts are a thing of the past. Shape your body better and faster in less time.

Got 10 minutes to workout? Sure you do....you could even do two 10-minute workouts on any day and still have plenty of time left to get things done. So, "I don't have enough time to workout" is never a valid reason for gaining weight.

Some of you need to ramp up the intensity of your workouts. Talking to friends during workouts doesn't work. Get your workout in and talk later! If you have been doing the same workout for months and months, you need a change. Try a 10 minute workout.

Here's what you get with my Free 10-Minute Fat Burning Workouts:

1. Do my short, interval cardio and bodyweight cardio sessions instead of long cardio sessions. All it takes is 10 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.

2. Circuit strength training sessions are very effective fat-burners. You will do light and heavy lifting workouts to challenge your body.

3. There are jumping exercises to really burn the fat and tone your body, especially if done at full speed. Its important to learn proper jumping and landing techniques to avoid injuries.

4. Doing a second 10-minute workout during the day keeps growth hormone levels high throughout the day. This will give you even more fat burn.

So, you could do one 10-minute workout in the morning and another 10-minute workout in the afternoon.

Get started today with your 10-minute workout. If you have to start out slow, that's okay. Just get started!

Download your FREE 10-Minute Fat Burning Workouts now!

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

Fat Loss Workouts for Busy People

Even busy people can burn fat and lose weight! There are no excuses...make it a priority to take care of your body even if you're crazy busy. You will look and feel better by investing in yourself.

A 4-minute bodyweight workout is a good way to burn more fat and get the body-changing results you want.

And, if you're looking for a way to break out of your fat loss plateau, try a 4-minute bodyweight workout.

You can burn fat with shorter, more intense workouts in as little as 4 minutes. Long, boring workouts are a thing of the past. The research and my experience with clients proves that short bursts of exercise, such as circuit weight training and interval cardio, will sculpt your body better and faster.

This is a very intense interval training technique. It is a great way to burn more calories and fat during and after your workout. You will need one bodyweight exercise (like jump rope, jumping jacks, squat jumps or mountain climbers) and 4 minutes.

It works this way:

1. After a 5 minute warmup, choose a bodyweight exercise.

2. Do as many repetitions as you can for 20 seconds.

3. Rest for 10 seconds.

4. Repeat this cycle for 4 minutes! Make sure to maintain correct form as you get fatigued! You will be exhausted at the end!

As you progress, you can add more time but keep the 2-to-1 work to rest ratio. For instance, you could do a 30 sec./15 sec. work to rest ratio. Speeding up your repetitions will make this training even more intense.

Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut and start burning fat and building muscle mass.

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

Want a Lean and Toned Body? Do More Than Cardio!

If you only do cardio exercise, it will not give you the lean and toned body that you need and want! You will end up losing muscle mass as you lose weight (that tired, frail look!).

You need weight training also. And, ladies, don’t worry about getting too bulky. You would have to lift very heavy weights for a long time for “bulkiness” to happen.

Remember this also: your fat cells only shrink when you lose fat. In other words, the fat cells are still there and they will refill if you become inactive! Consistent exercise keeps the fat cells in check.

Fat loss is more important than weight loss!

If you lose major poundage without strength training, most of your weight loss will be muscle mass. It is gained (or preserved) muscle mass that speeds up your metabolism because your body has to work harder to maintain it. And, your body will shrink (lean) because muscle mass takes up less space than fat.

Muscle mass is also metabolically active tissue. It is possible to be "skinny-fat" (skinny with high body fat). You will almost certainly regain lost weight if you don't build (or preserve) muscle mass and transform your body.

The goal should be to have a lean and toned body. Here is an example:

This woman weighed 150 pounds, with 30% body fat
(lean mass = 105 lbs. and fat mass = 45 lbs.)

Exercise program results:

Weight: 130 pounds, 20% body fat
(lean mass = 104 lbs. and fat mass = 26 lbs.)

This woman's exercise program was very successful! She lost 20 total pounds with only 1 lost pound of muscle. That means the other 19 pounds lost was fat! This also means less fat tissue that is metabolically inactive. She was able to do this because she combined healthy nutrition with strength training and cardio exercise.

How are you working out? Download your free fat loss workouts below!

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