Do Weight Loss Supplements Work?

I wouldn't spend money on weight loss or fat burner supplements. At best, they give you a temporary boost for weight loss. Regular exercise and healthy, managed nutrition will always be the keys to transforming your body permanently.

But, there are a number of other supplements that have some benefits. You need to know the truth about supplements from an expert who knows.

"The Truth About Supplements Revealed" is a well-written, authoritative FREE book on supplements that you must read!

Brian Dean, a Registered Dietitian, does a great job of being objective about dietary supplements. He is not trying to sell any supplement....just solid information to help you make an informed decision. Here are some quotes from the book:

"It seems that every time you flip on the TV, open a magazine, or click on an internet article, a new supplement is screaming “buy me!”. With fancy graphics, an eye grabbing headline, and a bold promise, it may be hard to resist the call of the latest and greatest supplement. The problem is, the vast majority of supplements on the market are either worthless or dangerous."

"You certainly can’t rely on the agenda-driven advertisements that the supplement companies put out. Magazine and internet articles aren’t much of a help either –writers hired by the supplement companies write the vast majority of supplement content. How do I know?"

"Because I wrote it. For years, supplement companies from around the world have hired me to write articles that help promote their new “cutting edge” supplement. Although I always spoke the truth, the things I wrote were often skewed in favor of the supplement –regardless of the science."

"After years working on the inside, I’m ready to blow the lid off the supplement industry. In this guide, I’m putting the top fitness supplements on trial."

"As you’ll see, I’m tough, but fair. This time around, you’ll see supplements through the only truly objective lens: science. No hype, no marketing, no bull. Just facts and research."

The FDA recalled 72 weight loss products due to "risky" ingredients.

"Some of the products claim to be 'natural' or to contain only 'herbal' ingredients, but actually contain potentially harmful ingredients not listed on the product labels or in promotional advertisements," the FDA said. "These products have not been approved by the FDA, are illegal, and may be potentially harmful to unsuspecting consumers."

The FDA went on to state that these products contained prescription strength amounts that exceeded the recommended dosage and could cause health risks. Reactions could range from high blood pressure, seizures, tachycardia, palpitations and increased risk of depression.

Download the FREE book, "The Truth About Supplements Revealed!"

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

What to Eat After Your Workout

Did you know you need to eat within 30-45 minutes to feed your muscles after a tough weight training workout? Do you know what you should eat before and after your workout?

Post-workout nutrition is important to help your body recover from intense exercise (especially weight training). You don't need to eat immediately after your workout but there is a 45-minute window where replenishing your body's fuel will optimize your tissue's repair and growth. And, it will help you recover and get ready for your next workout.

You have to eat enough of the right foods (all the time) for your body to work properly---whether exercising, working, walking or just plain living.

--Why your workouts just might be a complete waste of your time.

--A research proven ratio of nutrients your body craves as soon as you stop exercising.

--How your body is literally being robbed of the results you are working so hard to attain.

--The stone-cold truth about the consequences your body suffers through by fueling it incorrectly.

--And, of course, exactly what to NEVER eat after you workout.

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

Download your Free Report, "What to Never Eat After You Workout!" Fuel your body all day to give you better results during and after workouts.

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

Normal Weight Obesity--What Is It?

Do you know your body fat percentage? Or, do you pay too much attention to your body weight? Its good to know your weight but body fat percentage is much more important as it relates to your health.

You need to know your body fat percentage and not just your body mass index (BMI).

Your body composition (fat mass and muscle mass) is the key to real body transformation. Your BMI would be a good starting point.

Body mass index looks at overall body fat, whereas body composition reveals where you are fat. Belly 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.

In a study led by Eric J. Jacobs, PhD, American Cancer Society strategic director, Pharmacoepidemiology, researchers examined the association between waist circumference and the risk of death among 48,500 men and 56,343 women age 50 and older who had taken part in the Cancer Prevention Study II Nutrition Cohort, a subset of the larger Cancer Prevention Study II (CPS-II).

Participants filled out detailed questionnaires about their health and lifestyle, and also measured their waist size with a tape measure. They were then tracked for 9 years.

“We were interested in looking at waist size because it’s strongly correlated to fat tissue in the abdomen, which is the most dangerous kind of fat issue,” said Jacobs.

What The Research Found:

Jacobs and his colleagues found that people with very large waists (47 inches or larger in men, 42 inches or larger in women) had approximately twice the risk of death compared to those with the smallest waists (35 inches in men, 30 inches in women) during the study period.

And, this is the interesting part about the study: it didn't matter if the person was normal weight, overweight or obese (according to body mass index).

“We found a pattern showing that expanding waist size was linked to a greater risk of dying regardless of body weight,” said Jacobs. “Similarly, people with the smallest waist sizes had the lowest risk. The take home message here is watch your waist size regardless of your weight.”

Read the following in this Mayo Clinic article:

1. Yes. You can have a normal weight, but if your body fat percentage is high enough, you may be considered obese — a situation known as normal weight obesity. Normal weight obesity means you may have the same serious health risks as does someone who's obese. Obesity is defined as having an excessive amount of body fat — not as weighing too much.

A formula called body mass index (BMI) is used to determine whether you're at a healthy weight for your height. But BMI doesn't tell the whole story because it doesn't measure body fat. So you may have a normal BMI while your body fat percentage is high enough to increase health risks.

2. Like obesity, normal weight obesity may increase your risk of serious health problems, including:

--Heart disease
--Diabetes
--Abnormal cholesterol level, in which your triglyceride level is high, but your HDL ("good") cholesterol level is low
--High blood pressure
--Metabolic syndrome

Its the same story---eat right, burn fat, lose weight. Download your free book below to get started!

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 Fat Faster with Speed Ladder Drills

Speed exercises such as ladder drills 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 (and not time spent) are the key to fat loss and weight loss success.

Speed ladder drills will also improve your quickness, agility, balance and coordination.

You can also break through your fat loss and weight loss plateaus by changing up your workouts with short bursts. Ramp up the intensity and you will make more progress--sooner!

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

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

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 3 Fat Loss Tips to Transform Your Body

Total body fat loss is the key to burning more fat and transforming your body. To lose weight and keep it off, you must make a major commitment to strength training. In other words, "muscle up" (not bulk up) and the fat will melt away! Not only will your body's composition improve (less fat, more muscle), it will improve your overall health (including bone density).

Get ready to work hard, make adjustments and stay consistent!

Here are my Top 3 Fat Loss Tips to Transform Your Body:

1. Strength training should be tailored to your body type. We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because a personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment, you are "shooting in the dark."

Achieving optimal muscular fitness requires flexibility, strength, endurance, power, and speed. These components should be included in an integrated training program.

Because of lifestyle habits, the dominant side of the body develops more than the non-dominant side. And, if certain patterns or muscular actions are performed repeatedly, muscles develop more in either the front of the body or the back of the body. As a result, some muscles become tight, lengthened or weak.

An integrated training program focuses on 3-dimensional muscular balance. This is done by training in all 3 planes of motion. This will help overall strength, burn more fat, prevent injuries and enhance everyday living.

Opposing muscle groups should be in balance. Focusing more on exercises like squats, deadlifts, rows, shoulder presses and bench presses will help you do this. Using more unilateral (one-leg, one-arm) exercises also improve muscular balance. Lunges, step ups and dumbbell exercises fit this category.

So, muscle-building is a never ending process. It is much more than haphazard weight training programs with no design. You need at least 3 weight training workouts per week, 20-50 minutes per session (depending on your training maturity and goals).

2. Your cardio exercise should aid in your fat loss and not waste away your precious muscle mass. Your cardio exercise should:

--Improve heart health
--Burn calories (during and after your workout)
--Burn fat
--Spare muscle mass

Keep your cardio workouts at about 20 minutes. That's all it takes to help you reach your goals. And, it will keep you from the boredom and muscle-wasting that's built into long cardio sessions.

Intense 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.

3. Eat for fat loss. You must eat enough to build muscle and burn fat. A balanced diet which contains the macronutrients (carbs, protein, fats) is best. You should calculate your calorie needs for reaching your goals. Starvation diets will not work. Nutritious calories are critical to build muscle.

For instance, you should eat protein with every meal. Protein is critical for rebuilding muscle tissues after workouts. Protein also helps you control calorie intake because you stay fuller for longer.

It is also a good muscle building tactic to eat protein before and after strength workouts. Protein drinks (particularly whey) work well for this purpose.

Work hard to build the body you want and need!

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 Fat with Cross-Body Mountain Climber Exercise

Do cross-body mountain climbers if you're serious about burning more fat and sculpting your body.

The cross-body mountain climber is a versatile exercise in that you can do it on level ground, on an incline, as a warmup, as cardio or as a workout exercise. I like to include cross-body mountain climbers as part of a bodyweight cardio session.

It is one of the best and toughest exercises out there. Challenge yourself and do this exercise full speed for 8 sets of 45 seconds each.

It is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders. You will need high levels of core strength to do this exercise the right way for each set.

Do the cross-body mountain climber this way:

1. Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don't let your hips sag and don't point your butt in the air during this exercise.

2. Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don't let your foot touch the ground as you do the movement.

Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions.

If you are doing the mountain climber exercise then just add on the cross-body mountain climber!

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

Lose 60 Pounds with Short Burst Workouts

Yes, you too can lose 60 pounds over a reasonable time period using short burst workouts. This is not some quick weight loss program. This is a fat loss program designed to transform your body and keep the weight off!

Get your fat loss with hard, smart workouts and healthy, managed nutrition. Just read this testimonial of My Fitness Hut's Fat Blaster Athletic Training System:

"I have lost over 60 pounds in the last 5 months using My Fitness Hut's workout programs, nutritional advice and just staying with it and not quitting....and my body fat percentage has decreased from 45% to under 30%!" ---Jorge P.

As with anything, if you stay with it and have a good roadmap, you'll probably be successful. Many of you have not succeeded with your fat loss and weight loss because you either relied on bad information or you gave up too fast.

Stop guessing about fat loss and follow my proven fat loss process---day in, day out to get the body you want year in, year out.

And, stop wasting your money on fat-burner supplements! If you expect fat-burner supplements to give you a lean and toned body, you will always be disappointed!

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

Is Your Weight Loss Like Fool's Gold?

When could your weight loss be like fool's gold? When your weight loss won't last. I have seen real fool's gold. It looks like real gold but its counterfeit compared to the value of real gold.

There were many broken-hearted gold rushers in "them thar hills" who found fool's gold. It looks pretty but won't stand the test like real gold.

What about your weight loss? Will it last? Or, will you weigh 30 pounds more in 2 months than you do today? Sure, you can starve yourself and lose 20 pounds in 2 weeks. But, when you begin to eat again, you will put the pounds back on. Adopt healthy eating habits that you can maintain over the longhaul.

Quick weight loss implies that its something that probably won't last. Weight loss and beauty is not worth much without health! It does you no good to look great if your body is a total wreck and unhealthy.

And, you can lose weight without exercise. But, if you don't change your body from fat to lean (more muscle mass), you will put the weight back on. Stop buying fool's gold. It hurts your confidence and pocketbook.

Here are some examples where many have relied on "fool's gold statements" to lose weight:

The Federal Trade Commission list these false advertisements:

1. "LOSE WEIGHT WITHOUT DIET OR EXERCISE!" This is idiotic! Achieving long-term fat loss and weight loss takes work! Take a pass on any product that promises miraculous results without the effort. Buy one and the only thing you’ll lose is money.

2. "LOSE WEIGHT WITH OUR MIRACLE DIET PATCH OR CREAM!" You’ve seen the ads for diet patches or creams that claim to melt away the pounds. Don’t believe them. There’s nothing you can wear or apply to your skin that will cause you to lose weight.

3. "BLOCK THE ABSORPTION OF FAT, CARBS, OR CALORIES!" Doctors, dieticians, and other experts agree that there is no magic non-prescription pill that will allow you to block the absorption of fat, carbs, or calories. The key to curbing your craving for those "downfall foods" is replacement foods and portion control.

4. "LOSE WEIGHT PERMANENTLY! NEVER DIET AGAIN!" Even if you’re successful in taking the weight off, permanent weight loss requires permanent lifestyle changes like regular exercise and good meal plans (not diets). Don’t trust any product that promises once-and-for-all results without ongoing maintenance.

5. "LOSE WEIGHT NO MATTER HOW MUCH YOU EAT OF YOUR FAVORITE FOODS!" Beware of any product that claims that you can eat all you want of high-calorie foods and still lose weight. Losing weight requires smart food choices. Filling up on healthy vegetables and fruits can make it easier to say no to fattening snacks.

Stop buying "fool's gold weight loss lies and products" and invest in yourself with hard work and smart eating.

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

7 Items for Your Weight Loss To-Do List

With all the weight loss information bombarding the public, its no wonder people don't know what to believe. How many items have you added to your weight loss to-do list over the months and years? Did they work?

There's one fact that remains: companies continue to get rich selling lies and half-truths about weight loss but the obesity problem in our nation continues to grow. There's a disconnect somewhere.

YOU are responsible for your health and fitness. Stop looking for the next new fad diet or fitness gadget! Many times, common sense will save you money and heartache trying to slim down your body.

Would you believe this advertisement I read in a magazine?

"The only clinically proven dietary supplement to help reduce cellulite in 47 days!" (this statement has not been examined by the Food And Drug Administration)

"This scientifically advanced version.....can really help give millions of women the sexy bottom lines they dream about, and that's a formula for success that women everywhere find as easy to swallow as these little brown pills."

I hope you didn't buy these little brown pills or any other weight loss pills!

Add these 7 items to Your Weight Loss To-Do List and you will be succeed:

1. Write it down until you have a good handle on your eating habits. 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.

2. Adopt an active lifestyle. This is a critical step to help you lose and manage your weight. Keep your fat-burning enzymes working during the day by standing and walking as much as possible.

3. Do strength training 3 days a week. Do full-body strength training to burn total body fat and build muscle mass to boost your metabolism. "Spot reduction" strength training won’t work. Your body knows where to "burn the fat." You must do more than cardio exercise to transform your body.

4. If you severely limit candy, donuts, cookies, sugary drinks, calorie-packed desserts and other sugary products, this will help you will burn dangerous belly fat (and total body fat) and lose weight.

5. Get the help you need from other people. Get an accountability partner such as a spouse, friend or personal trainer. You can challenge each other to exercise and make good food choices.

6. You must get enough sleep or your body won't work properly. Researchers have found that the less sleep the test subjects got, the higher their body mass index. The shorter sleep time altered the subjects hormone levels, energy decreased and appetite increased.

Decreased energy also affects your workout performance. The general rule is that you need about 8 hours of sleep a night. Some may need more sleep or a little less than 8 hours. Don't sabotage your exercise program and weight loss efforts by not getting enough shut-eye.

7. Eat smart. Eating smaller, frequent meals (every 3-4 hours) will keep your metabolism "revved up" during the day. Your metabolism will slow down if there are too many hours between meals. You are also less likely to binge eat.

Also, eat protein with every meal. Protein helps you feel fuller for a longer period of time (thereby eating less) and repairs your muscles after a tough workout. Protein also helps your blood sugar levels stay more steady when eaten with carbohydrates.

Get started on your weight loss to-do list!

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

5 Steps to Start Losing Weight Today

Take steps today to start burning fat and losing weight! Start changing your body today....what's stopping you?

Unless you have a medical or physical limitation, you have NO EXCUSES for putting off exercise and eating better. So, take steps and take charge of your health and fitness. No one can do this for you.

Note: You may need to get medical clearance before starting an exercise program, especially if you have been inactive.

Here are 5 Steps to Start Losing Weight Today:

1. Do something you love. What physical activity do you love? Are you in an "exercise rut?" Forget all the exercise theories and articles! Just get started with an exercise activity you love and do this activity for at least 30 minutes on most days. Before you know it, you will have started exercising regularly again.

2. You don't have a meal plan yet? Here are some things you can start doing today to improve your eating habits:

--Drink only water or unsweetened drinks for beverages
--Severely limit candy, cookies, pastries, junk food and processed foods
--Eat at least one fruit or vegetable with every meal
--Eat protein with every meal, such as eggs, fish, nuts or lean chicken/beef/turkey
--Eat small meals, every 3-4 hours
--Start writing down what and why you eat to hold yourself accountable

3. Tell a friend about your immediate plan to start getting fit. It helps to have someone hold you accountable and its even better if that person will join you. You need help to accomplish your fat loss and weight loss goals. That could be a trainer, a friend, a spouse or other family member. Research proves that those who have weight loss buddies are more likely to succeed.

4. So, you're too busy to exercise? Not! Many days, I fit in 15-20 minutes of exercise while waiting for a client training session. Take advantage of "DEAD TIME" during your day and exercise. Twenty minutes of exercise here and 20 minutes of exercise there works just fine.

5. You don't have any equipment or a gym membership? No problem. You don't need either one to get started. All you need is your body and a little time.

Start something active and healthy today!

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

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

Burn More Fat with Bodyweight Power Workout

Bodyweight power workouts will torch body fat and your joints don't take a pounding from lifting heavy weights!

To get your muscles to improve power (how fast your muscles can produce force), do exercises full speed.

You will see your body taking shape faster with power exercises. Your bulky, fast twitch muscle fibers activate more with speed exercises. That is one reason that speed athletes' bodies are so cut.

Bodyweight power exercise circuits are a tried and true method to burn more fat, increase strength/endurance and improve heart health. And, the workouts are short (10-30 minutes).

Do each exercise one after the other with 30 seconds rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 2-3 times. Here is a good bodyweight power workout:

--Medicine ball diagonal chop (pictured above), fast, 5 each side
--Pushups, 10, fast
--Medicine ball rotational throw, fast, 5 each side
--Squat jumps, 10, fast
--Medicine ball slams, 10, fast
--Mountain climbers, fast, 30 seconds
--2-handed medicine ball soccer throw, 10, fast
--Side to side hops, fast, 30 seconds

Use correct form and start torching the fat!

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