Nutrition for Your Workouts and Active Lifestyle

Aim to eat quality calories to fuel your workouts and daily lifestyle habits. What you eat really matters. Junk food like chips, pastries, candy, donuts and sodas aren't nutritious and have loads of calories. They also have you wanting to eat more in just a short time. Control your eating with a sound nutrition plan.

Hopefully, your nutrition plan includes protein with every meal. You don't need to do protein shakes...just eat the right foods. Research has proven that protein keeps blood sugar levels more steady and helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high.

What about eating for your workouts? Did you know you need to eat within 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.

How much do you eat? Research shows that people will underestimate the amount of calories they eat.

According to the True Results Health Honesty Survey, 46 percent of those surveyed are not honest with family members and 32 percent admit to lying to doctors. True Results is a team of leading weight loss experts based in Texas.

"Lying about your health and fitness, if even only a few times per year, can signify a fundamental issue in your ability to achieve your health goals," said Jessica Diaz, nutritionist and exercise physiologist for True Results. "Numerous studies have shown, the key to achieving any health or fitness goal is support from those around you and that cannot happen if you're not honest with yourself or others."

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.

--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!

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

Rapid Fat Loss, Weight Loss and Body Transformation

Don't confuse rapid fat loss with a quick weight loss program or fad diet. Fat loss will get you healthier. Quick weight loss through severe calorie restriction will be regained (when you begin to eat normally again).

Since you are burning fat at a faster rate, your workouts will be tougher and you will need to comply with a healthy, managed meal plan.

Until you get a handle on what and when to eat, keep a food journal to learn how to manage your eating. Research has proven that you will have a better chance of succeeding with your nutrition plan and fat loss if you keep a food journal. By logging your actual food choices, you are holding yourself accountable throughout the day. It helps you plan better too.

Keep in mind that rapid fat loss is just the beginning kickstart to your long-term exercise program. You will continue to workout, burn fat and lose weight after the short (two weeks or less) rapid fat loss period.

How To Lose Weight the Right Way

Note: The more you weigh, the faster your metabolism will be. This happens because your body must work harder to maintain itself. That is also why it is easier to lose weight in the beginning of a fat loss/weight loss program. Your metabolism is running so high that a moderate caloric deficit will result in quick weight losses.

You could lose 6-10 pounds of weight and 1% to 2% body fat the first week. As time goes on, it is safe (and typical) to lose about 2 pounds a week. If you can burn .5% to 1% body fat in one week, that is great progress. A person who has been inactive for a long period can experience similar early successes as the overweight or obese person.

You can't transform your body without significant fat loss. Fat loss will make your body more healthy and beautiful (lean). Fat loss will also lead to lasting weight loss. In other words, a body composition change (less fat, more lean mass) is the key to permanent weight loss.

Increase your muscle mass (with regular strength training) to burn fat and permanently speed up your metabolism. Your body has to work harder to maintain muscle mass. You will become leaner because muscle takes up less space than fat. You can't rush the process of building a lean body. Make a habit of checking your body fat percentage on a weekly basis. If your body is shrinking (lost fat and inches), you are on the way to building your lean body.

A lean body will also give you the best chance to live a long, healthier life.

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).

“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.

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.

“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.”

Here are some tips to help you transform your body:

1. Make the commitment to a lifetime of fitness and not just to a 4-week or 8-week exercise plan.

A good fitness plan is based on basic science, research and evidence. A good fitness plan is also unique for every person. Two people following the same program will get different results because of individual differences.

You may need a personal trainer to help you. Besides helping you visualize your fitness and health goals, a personal trainer will give you expert guidance and feedback. A personal trainer will also be your accountability partner.

2. Be honest with yourself (like why your fat loss efforts failed in the past) and set realistic, periodic fitness goals. You need small successes to spur you on to greater success. If you fail one week, get up and try again next week--perseverance is one of the most important characteristics you will need to reach your goals.

3. Improve your eating habits day by day based on a sound nutrition plan. You may need to make small changes at first. An example would be to cut out processed foods and replace them with whole, natural foods. You may need a pantry makeover!

Don't starve yourself (severe calorie restriction). This will only encourage your body to store fat because it thinks you are starving. Eat small meals every 3-4 hours to keep your body energized and to keep your metabolism humming.

4. Adjust your lifestyle to exercise regularly. Be intentional about staying active (like walking every day) and exercising regularly. A home workout program will work just fine, if you don't have time to go to a gym.

There are no shortcuts to building the healthy, lean and toned body you need!

Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut!

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

3 Medicine Ball Throws that Tone Your Upper Body

Medicine ball throws and passes are great exercises for toning your upper body. Lifting weights are not the only way to tone your upper body.

To get better fat burning results, mix up your training with weights, resistance tubing, medicine balls and bodyweight.

Here are 3 medicine ball exercises to do more often:

Note: Use a medicine ball about 10% of your bodyweight for these exercises if you can control and throw it explosively. Use a lighter ball if needed and progress from there. Perfect your form for these exercises before progressing to full speed.

Target coupons are usually available for hand weights and other exercise tools.

MB Chest Pass

The 2-handed medicine ball chest pass is a great exercise to burn fat, improve your power and core strength. This is an advanced power exercise that is performed at full speed.



1. Stand with your feet straight and in a staggered-stance. Generate power from your legs (then to your core) to pass the medicine ball.

2. Hold the medicine ball with both hands at chest level and your elbows flexed.

3. Push and pass the ball as explosively as possible. Don't let your shoulders shrug.

4. Repeat the pass as soon as possible with control and power.

MB Soccer Throw

The soccer throw with medicine ball is a great sports power exercise to improve your core strength and arm speed.

The soccer throw works the muscles that you use to throw a ball or swing a racquet overhead. The soccer throw is also an advanced core exercise.



Be sure to also use your legs as you throw the medicine ball. If you don't use your legs, you won't be able to throw at full speed. Don't stand straight up as you throw. Keep your back leg straight and your front leg bent.

MB Rotational Throw

Medicine ball rotational throw - Many everyday movements require coordination while rotating your body. This exercise is also very difficult to do correctly. When you get good at it, you will burn upper and lower body fat at a faster rate.



1. Start with your stance a little wider than shoulder width, standing sideways. Hold the medicine ball with your arms extended but elbows not locked.

2. Swing the ball back and rotate your torso, shoulders, arms and head to throw the ball straight ahead (similar to swinging a baseball bat).

3. Transfer power from your lower body through your core and explode with the throw. Don't just use your arms to throw the ball.

4. Do all repetitions for one side and repeat with the opposite side of your body.

Use throwing more often to burn more fat!

Be sure and download your Free Dumbbell and Medicine Ball 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 College Students Can Get Healthy and Fit

There is no special secret as to how students can get or stay healthy and fit. Check out the graphic below:


Via: Online Colleges Guide

Take charge of your own health and fitness! No one should care more about you than you!

Eat These 3 Foods to Burn More Belly Fat

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

Is this "healthy food" making you fat and sick?

Is Corn Healthy or making you sick and overweight?

by Mike Geary, Certified Nutrition Specialist
and Cat Ebeling, co-author of Fat-Burning Kitchen

Contrary to popular belief, corn is a grain, not a vegetable, and is really not appropriate as a dietary staple for several reasons:

1. The problems with "antinutrients" in corn (and other grains too)
2. The inflammatory aspect of excess omega-6 fats in corn products
3. The blood sugar disrupting nature of corn products.

When civilizations such as the Mayans and Native Americans changed their diet to a corn-based one, rates of anemia, arthritis, rickets, and osteoporosis skyrocketed.

Our bodies were not made to exist on such a high quantity of grain-based foods as is present in the modern western diet. This evidence shows up in the archeological records of our ancestors. When archaeologists looked at skeletons of native Americans in burial mounds in the Midwest who ate corn as their primary staple, there was a 50% increase in malnutrition, four times as much incidence of iron-deficiency, and three times as much infectious disease, compared to the more hunter-gather ancestors who primarily ate meats and fruits and veggies as opposed to grains.

Keep in mind that we are not just talking about corn-on-the-cob (sweet corn) here... we are also talking about corn cereals, corn chips, and other modern corn-based foods that are promoted by food companies as “healthy”. There are several reasons researchers give for the nutritional problems and the weight gain caused by a corn-dominated diet:

• Corn contains lots of fast digesting starches and sugar, which raises insulin levels, causes you to be hungrier and causes your body to store calories as fat. Don’t be mistaken, just because corn does not taste obviously sweet, doesn’t mean it isn’t full of sugars. Once eaten, your body quickly turns corn based foods into sugar. Even the starches in corn products can be broken down very quickly by your body spiking your blood sugar levels, and causing cravings for more carbohydrate-based foods.

• Corn is also a poor source of protein, usually deficient in 3 of the 8 essential amino acids: lysine, isoleucine, and tryptophan. The essential amino acids are so-named because they must be obtained from the diet, since the body is unable to manufacture them.

• Corn contains a high amount of phytate, a chemical that binds to iron and inhibits its absorption by the body. So, consequently, a diet high in phytate can make people more likely to have iron-deficiency anemia and fatigue. Phytate is also a nutrient blocker (an antinutrient) and inhibits other vitamins and minerals from being utilized.

• Corn is a poor source of certain minerals such as calcium and some vitamins such as niacin (B3). Deficiencies of niacin can result in a condition known as Pellagra, which is common in civilizations that eat a lot of corn. It can cause a variety of symptoms such as dermatitis, diarrhea, and depression. Since we are now a nation of corn-eaters, it wouldn’t be surprising that this is more common here than we realize.

• Corn oils are also used in most processed foods (along with soybean oils). Both corn oil and soybean oil are excessively high in inflammatory omega-6 fats and low in anti-inflammatory omega-3 fats. This throws the delicate balance of omega-6 to omega-3 in your body out of whack and can cause degenerative diseases and weight gain over time. In addition, corn oil and soybean oil are highly refined with high heat and solvents, which oxidizes. and damages the fragile polyunsaturated oils, and makes them even more inflammatory when you ingest them in processed foods. Read this article to find out the truth about healthy vs unhealthy cooking oils

It's not just people who eat too much corn based foods. A large amount of the nation's corn crop ends up feeding commercially raised cattle, which are cheaply fattened on corn and other grains before slaughter. Beef from corn-fattened cattle also has much higher ratios of inflammatory omega-6 fatty acids than healthier grass fed beef which contains more anti-inflammatory omega-3 fatty acids. Most meat in supermarkets comes from grain-fed animals and not healthy grass fed animals.

Because corn and other grains are an unnatural diet and difficult to digest, cattle raised on corn develop higher stomach acidity, which is a breeding ground for the dangerous E. coli O157:H7, the deadly strain of the bacteria. E-coli is rare in healthy grass-fed meat.

While eliminating refined grains such as corn and wheat (yes, it seems they are in everything!) can seem a very daunting task, the reward is a return to wonderful health, sparkling eyes, clear skin, clear thinking, and less body fat as the body is once again able to extract appropriate nutrients from food, reduced inflammation caused by grain based foods, and a resolution of nutritional deficiencies from the lack of absorption.

Do yourself a favor, and try at least 2 weeks with no grain products at all. I guarantee you will see some drastic improvements in your weight, energy, and general outlook! This is easier than you may think... For example, instead of having pasta with sauce and meat for dinner, a better alternative would be to have just grass-fed meat, sauce, and veggies, topped with a little parmesan cheese. It’s delicious and no grains!

Another example would be breakfast... instead of cereals, bagels, or muffins, try to base most of your breakfasts on cage-free organic whole eggs with lots of veggies and perhaps some bison sausage or other nitrate/nitrite-free turkey or chicken sausage. If you're very active and need a little more carbs with your breakfast, instead of grains, a small piece of fruit or some tea with a little bit of raw honey can be great additions to the egg/veggies based breakfast. This is a delicious and satisfying breakfast that will control your blood sugar, balance your hormones, and eliminate the problems with antinutrients found in most grains. Those are just a couple examples, but I think you get the point of how easy this can be.

I know it may not be realistic for everybody to give up grains fully, so the most realistic plan for many people is to only eat grain based foods (bread, pasta, cereals, etc) on their one cheat day each week, and save 6 days per week to be grain-free. Your body with thank you!

Please email this article to any of your friends and family to help them eat healthier and live better.

Check out the special sale we're having on the super popular Fat-Burning-Kitchen book. This is a MUST-read if you're interested in how to eat to get a permanently lean body and vibrant health for life!

Mike Geary
Certified Nutrition Specialist

12 Tips to Jumpstart Your Exercise Program

Its mid-February....are you close to quitting your exercise program you started in January? Don't...you just need a jumpstart to keep you going (or get you going again)!

So, here are 12 Tips to get your exercise jumpstarted:

1. Clear your mind and refocus. You want to be healthier, right? Focus on this goal first. You want a lean body? Do it. If you stop now, you won't reach either goal.

2. Make sure your goals are realistic, such as keeping an active lifestyle, burning body fat (losing inches) and losing 1-2 pounds a week.

3. Start moving more during the day....all movement burns calories, so get moving already! Matter of fact, don't wait until your workout to get moving. Every burned calorie counts no matter how you get it done.

Here's some pointers to get you moving around all day:

--Walk during your breaks at work.

--Walk 20 minutes first thing in the morning or at the end of your day.

--Walk the stairs instead of riding in the elevator.

--Do exercises while watching your favorite television show.

--Do yardwork and house chores.

4.Start today with your great meal plan full of nutritious, whole foods that you like.

5. On Day 2, start a 20-minute interval cardio routine of walking, jogging or sprinting. Do this cardio 2-3 days a week.

For example, you could jog for 1 minute and walk 1 minute. Do this rotation for 20 minutes. Progress to sprint intervals when you are ready.

6. On Day 3, begin doing a 20-minute full bodyweight strength exercise workout. You need to build lean muscle in order to burn fat and speed up your metabolism. Do your bodyweight exercise routine 3 days a week.

Exercises like squats, lunges, inverted rows, pushups, pullups and dips work well.

7. Schedule a fun activity each week such as a hike, jump rope games, hopscotch, volleyball, etc. If you do something like this more than once a week, that's even better. The purpose is to stay active with enjoyable activities.

8. Dance, dance, dance.....this is great full body exercise that's fun!

9. Organize a weekly neighborhood kickball game. Everybody likes kickball and its easy and fun.

10. Start training for a charity walk or run. Many people use this tactic for motivation. You don't have to run a half marathon or marathon. It could be a 2-3 mile walk or run.

11. Try a group exercise class like spin or Zumba for fun and support.

12. Buy a medicine ball and do full-body exercises with it. Medicine ball exercises are naturally fun and demanding at the same time.

Get jumpstarted already! The FREE fat loss program below will help you.

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

Join The Self Health Revolution

Why should you join The Self Health Revolution? Here are 3 great reasons:

1) "J. Michael Zenn has written a wonderful book on health...What we need to do is to whole heartedly embrace the principles of The Self-Health Revolution. I enthusiastically recommend this book!" --John Mackey, Co-Founder and Co-CEO of Whole Foods Market

2) "What a masterful and inspired job of bringing together a mountain of lifesaving information into one blazing page turner. If ever there was a single book anyone interested in his or her health and well-being should read without fail, this is it! Read this book now, put it into practice, and share it with the people you love. You will be glad for the rest of your long and healthy life." --Harvey Diamond, Best-selling health writer of all time: Author of Fit for Life, one of the top 25 best-selling books in history.

3) "...if these claims prove to be true, then they have astronomical implications on your health and the health of everyone that you care about." --J. Michael Zenn, Author of The Self Health Revolution

Personal trainers have long known that you must do more than exercise to be healthy. I have a signed copy of the book and I am already using it to help myself and my clients.

You know that I have always stressed health before weight loss and beauty. It does you no good to look great if your body is a total wreck and unhealthy! In the book, it states it this way: "You may look good but not be well...."

So, I will never endorse quick weight loss gimmicks, fat burner supplements and weight loss pills. These are popular short-term fixes that don't solve the obesity and health crisis in our population.

Books like The Self Health Revolution, are part of the solution to the health problems. Here are some of the golden nuggets you will get when you read this book:

1) Learn how to take responsibility for your health. This is not as simple as it might appear. Afterall, our population's health continues to worsen.

Ultimately, you are responsible for YOUR HEALTH. This book does a great job of exposing the myths and lies out there about health, weight loss, medicine, food, etc. You still have to take action to take care of you!

2) Mr. Zenn tells his own story of how he took responsibility for improving his health. I won't say more, read it for yourself.

3) We need a health revolution. Our population continues to get fatter and sicker.

Here is a quote from the book: "It is mind numbing to think that our generation is the first generation in American history to be sicker than the previous one. According to the January 2010 Journal of Pediatric Nursing, this generation of children that may be the first to have a life expectancy as much as 10 years shorter than that of their parents." Enough said.

Start the self health revolution where you are....start with yourself. Spread it to those in your circle of life. If we all do this, the health of all populations will begin to improve.

I strongly endorse this book as a must-read for all who want to improve OUR HEALTH!

Start reading The Self Health Revolution today!

Mark Dilworth, BA, PES
My Fitness Hut

8 Top Tips to Burn Fat and Shape Your Body Faster

So, you're about a month into your new year exercise....are you burning fat? That's the ultimate goal--shape your body leaner and healthier. You should have less body fat by now...get it checked today!

You want to have fun working out but I'm sure you want to look in the mirror and see your body changing. It feels great when the tape measures less inches on your butt, hips, legs, arms, chest and neck. This happens when your workouts are effective and your changed eating habits are working.

One of the best ways to change your body's composition is to add intensity to your workouts. Sixty minute cardio sessions won't lean out your body but they will waste away your muscles (and your muscle tone).

Research confirms that exercising at a fast or explosive pace (short bursts) will shape and sculpt your body better because these types of exercises activate your bulkier, shapely fast twitch muscle fibers (think butt, hips, thighs, etc.).

Some of you can break through your fat loss and weight loss plateau by varying your workouts. If you have been doing the same workout for 1 month, 3 months, 6 months, 1 year or 5 years, your progress has probably stalled.

Your body has the amazing ability to adapt to your workouts and bring your fat loss and weight loss progress to a grinding halt. You MUST be willing to vary your workout routine every 2-3 weeks to keep your body guessing. Actually, you could vary your workout every workout session in different ways (like changing intensity).

Here are 8 top tips to burn more fat and shape your body:

1. Do different exercises to target the same muscle groups. This change is pretty simple. For example, do chest press on the ball instead of bench press.

2. Change up your weight training routine. This will require you to not talk to friends for 5 minutes between every set! Circuit training or superset training are good choices.

3. Shorten your long, boring cardio sessions. A 20-minute interval cardio session will give you more fat-burning and heart-health benefits than a slower 60-minute cardio session.

4. Add more plyometric exercises (jump training) to your workouts. Plyometric exercises are very intense and effective. Examples would be squat jumps and lateral cone hops. You should perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed jump training is not for you.

5. Metabolic circuit training is an advanced form of high intensity exercise (strength circuits and interval cardio circuits). Metabolic circuit training is a popular and effective method for sports teams. If you play on a rec league basketball, soccer or flag football team, metabolic circuit training would be ideal. You would also lessen your chances of injury. Many weekend warriors get hurt because they aren't in condition to play a sport at full speed.

Many sports such as football, basketball and soccer require different levels of strength, speed and power. For example, soccer requires constant running---jogging, half-effort sprints and maximum effort sprints. Football requires short bursts of power, sprints, jogs back to the huddle and endurance. Football also requires relative strength, which is the strength level per unit of bodyweight. Basketball requires repeated sprints, jumps and sub-maximal effort runs and cuts during the game.

For example, you could time your workout intervals based on a quarter of the sport you will play.

6. Do more bodyweight cardio workouts. Choose 4 or 5 exercises such as lunges, pullups, pushups, inverted rows and squat jumps and get busy for 20 minutes! These workouts give you a dual strength and cardio benefit. Bodyweight workouts are great fat burners.

7. Do two separate workouts on the same day. For example, do a 25-minute workout in the morning and evening instead of a 1 hour workout. Research proves that 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 body fat burning.

8. Jump rope for at least 10 minutes every day (if your knees and back allow). A 10 minute jump rope warm-up before your workout always gets the job done. Actually, a 20-minute interval jump roping session is one of the best fat-burners and body-sculptors available. Try it for cardio at least once a week.

Start shaping your body the way you want and need it to be!

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

10 Top Exercises to Sculpt 6-Pack Abs and a Lean Body

First, to get your 6-pack abs and lean body, you must do strength training and burn fat on your total body. Just spot training your abs will not get the job done.

You should strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).

And, you should train your body in all three planes of motion to give your body its 3-D shape and prevent injuries.

Short, interval cardio sessions, like sprint intervals, will also burn max fat and help lean out your body. Do interval training 2-3 days a week (you can also use bodyweight strength exercises to do intervals). Either way, you won't get bored with this type of cardio!

Having said that, here are 10 top exercises that will help you burn fat and sculpt your 6-pack abs and lean body:

Download your Free Bodyweight 500 Metabolic Fat Burner Program and start shaping your body faster!

1. Squats - Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises.

Squats require stablization in the body's core muscles in general, not just the abs. The other benefits of squats (strengthens quads, gluteals, hamstrings,etc.) are well known. So, the next time you do squats, brace your torso (like getting ready to take a punch) and work on those abs!

Squat variations: bodyweight, Bulgarian (pictured below), overhead barbell, dumbbell, front, lateral and split---do them all. Bonus: do squat jumps regularly!

Lunges and deadlift are also top exercises you should do regularly.

2. Standing Shoulder Press - This is one of the best exercises to work the entire core area (just brace during execution).

3. Bentover Dumbbell Rows - If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine. 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. Your obliques will also get quite a workout.



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:

--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.

--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.

--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.

4. Pullups with Knee Raises - 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. Brace your torso during execution of the exercise.

--Grab the pullup bar with an overhand grip (palms facing away from you), arms straight and a little wider than shoulder width.

--After doing the pullup, lift both knees together until your thighs are parallel to the ground. Hold 2 seconds.

--Slowly return to start position.

5. Hanging Leg Raises - There is a reason you see more people doing ab crunches instead of hanging leg raises! The hanging leg raise and its variations is very tough to execute. Gymnasts have been doing hanging leg raises for decades. You will need core strength, arm strength and grip strength to perform the exercise correctly. If you can't do one hanging leg raise, you need to strengthen your core, back, arms and grip.

--Hang from a bar using an overhand grip with arms straight and shoulder-width apart. Let your legs hang straight down.

--Contract your abs and make sure that your back remains neutral with natural arch. Keep your head still and looking straight ahead. Raise your legs to the midpoint of your body using your abdominal muscles. Don't swing your legs up and use momentum to do the exercise. This is a controlled strength exercise.

--Hold for 2 seconds and slowly lower your legs. That is one repetition.

Beginning exercisers can start by trying to bend the knees up to the chest. Intermediate exercisers are able to do a straight leg raise up to the midpoint of the body. Advanced exercisers can usually raise straight legs up to the head or "windshield wiper" bent knees to the left and right.

6. Ball Plank - You need to do isometric core exercises. This is a surprise to many people. Isometric core exercises build up the deep stabilizing muscles and give tone to your entire core area. Isometric exercises help you build strength and burn fat without moving much.



Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length. For example, pushing against a wall and holding for 30 seconds causes an isometric contraction.

Isometric exercises cause most if not all of your muscles to work during an exercise. To do the ball plank (pictured above), you get into position and hold for a period of time (like 20 seconds). So, many core exercises are great isometric exercises.

7. Cross-Body Mountain Climbers - This exercise will build strength and help tone your "six pack" and obliques. Cross body mountain climbers also work the calves, quadriceps, glutes, back, chest, triceps and shoulders. You will need high levels of core strength to do this exercise the right way for each set.





--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.

--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.

8. Ab Ball Jackknife superset with Ab Ball Rollout

This challenging superset will improve your strength, balance and coordination.





Do the ab ball jackknife this way:

--Place both shins on the stability ball with both hands on the ground (arms straight). Keep hands a little wider than shoulder width. Keep your body in a straight line from head to feet.

--Roll the ball toward your chest with your legs together. Bend your knees to your chest as far as you can. The movement should be controlled and steady throughout.

--Roll the ball back to the starting position. That's 1 repetition.

Do the ab ball rollout this way:

Finish

Start

--Start with the ball in front with your elbows on the ball.

--Roll the ball out slowly and keep your abs braced (as if taking a punch to the gut). As you straighten your torso you will feel your abs stretch and extend. Return to the starting position.

Don't be afraid to try this superset! You will see results fast.

9. Medicine Ball Throws - These exercises are great full body movement exercises that can be done at full speed. This helps you burn fat and activates your shapely fast twitch muscle fibers. Some good exercises are:

--Soccer throw
--2-Handed Chest Pass
--Rotational Throw
--Slams
--Squat and Scoop Throw

10. Farmers Walk with Dumbbells - Do the farmer's walk with a pair of heavy dumbbells (not like the light ones I'm carrying in the picture below!).

It is one of the best full body exercises going. Be sure to keep a strong, upright posture throughout the walk. Hold the dumbbells by your side, walk 20 yards, rest 10 seconds and walk back 20 yards. That is 1 repetition.

Get busy working with the program below:

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

Find The Best Diet Plan for Your Goals

Finding the right diet plan can be a challenging task. When it comes down to making a significant lifestyle change, it is essential to ensure that you are choosing the right plan for you. These diet plan comparisons makes the process much simpler and enables you to compare many different plans before going through with your decision.

The free resource, published by FindTheBest, enables its users to compare diet plans in an objective, simple to use manner. You can search and compare by using our Smart Rating, which aggregates expert ratings on diet plans by WebMD, Health Magazine, and U.S. News.

In addition, the comparison allows its users to search by diet type (such as low fat diets), diet goal (weight loss, muscle building, etc.), method (calorie counting, exercise included etc.) and total advertised weight loss among other criteria.

Once you have narrowed your decision down to a few different options, you can even compare diet plans side-by-side to see how they stack up against each other. Next time you’re searching for the diet plan that is right for you, don’t spend countless hours Googling hundreds of plans, check out this diet plan comparison to find the right one for you.

Niko Veatch is a Business Development Associate at FindTheBest. It is an unbiased, fact-driven decision engine. FindTheBest organizes and presents data in a consumer-friendly format so that you can make quick and informed decisions based on what’s important to you. What Kayak does for travel, FindTheBest does for the thousands of other decisions in your life.

Nutrition for Fat Loss and------Energy

Don't forget that you need energy to live while you are focused on burning as much fat as you can. You need to eat enough every day or your body will rebel over time. And, you won't be healthy and lean, you'll be sick and weak.

Having said that, control what you eat! What puts weight on your body? Consume more calories than you burn over time (caloric surplus). Want to lose weight? Create a caloric deficit on most days (burn more calories than you consume). That is the law of thermodynamics. So what makes this such a complex process?

Cutting calories to help reach your fat loss and weight loss goals is not as easy as “just doing the math.” You need a healthy meal plan to start the process. After that, you will make many adjustments until you know how different foods affect your body.

Don’t think you can just eat 1,000 calories every day and continue to lose weight (because you have a caloric deficit). This tactic will only work for a short time. Your body doesn’t know you’re on some crazy diet. It thinks you are starving, so it goes into survival mode and stores body fat. Many of you have wrecked your metabolisms by eating too few calories during the day (month after month).

Calories are Not Your Enemy

Calories are just units of energy in the form of food and drink. Consider these facts:

--one gram of protein provides 4 calories
--one gram of carbohydrates provides 4 calories
--one gram of fat provides 9 calories
--one gram of alcohol provides 7 calories
--vitamins and minerals don't provide any calories
--water provides no calories

Depending on your goals, you may want to gain weight (such as athletes) or lose weight. Proper training will allow you to do either without losing critical muscle mass.

What About Basal Metabolic Rate, My Activity and My Menu?

What is your BASAL METABOLIC RATE (i.e., the number of calories you would burn if sitting all day doing nothing)? You will need to know this rate because it is important when planning meals to reach your individual training goals.

For instance, my basal metabolic rate is about 2,000 calories. If I eat 2,000 calories and burn 500 calories through exercise and daily activity, I will still lose weight and burn fat (500 caloric deficit).

If I starve myself and eat 1,200 calories (1,300 caloric deficit) day after day, my body will rebel and store body fat. A 1,300 caloric deficit is too large (severe calorie restriction).

You will find it easier to cut more calories by eating healthy and eating foods with high water content. You will actually be eating more while eating fewer calories. And, you will feel fuller for a longer period (thereby eating less).

Components of a Healthy Diet

Protein

Proteins are the basic building blocks of life. They make up a large part of our foods such as meat, nuts and beans. It is very important for building and repairing body tissues, especially after a tough workout. Protein should provide 15-30% of total daily caloric intake, depending on your goals. Include protein in every meal to help you feel fuller for a longer period (helping you eat less during the day).

Carbohydrates

Carbohydrates are made mostly of sugars. They are also important to spare protein to build and repair body tissue. Carbs provide vitamins, minerals, fiber and other substances that are important to overall health.

Carbohydrates are not your enemy! They are your body's preferred source of energy (especially during exercise). Its important to have a meal plan that includes the macronutrients (carbs, protein, fats). The primary cause of weight gain is a caloric surplus. There are some instances where carb cycling can be a great strategy to burn fat. But, you should master the basics of nutrition first.

The majority of your carbs should be low glycemic (about 80%) with the rest of your carbs being high glycemic. This means that you should limit eating foods like white potatoes, white bread, corn, pasta, muffins, refined foods and white flour products.

These high glycemic foods encourages fat storage since more sucrose is escorted into the bloodstream quickly. The best time to eat high glycemic carbs is after a tough workout when your body needs quick replenishment.

Concentrate more on foods like fruits and vegetables which have high fiber and/or water content. Total carbs should provide 55%-60% of total daily caloric intake for moderately active individuals.

Fats

Fats are important for your diet because they help you feel full and keeps skin, hair and nails healthy. You should limit your intake of saturated fats (usually solid at room temperature, such as butter) and trans fats ( partially hydrogenated fats found in packaged foods). Some saturated fats, such as coconut oil, are healthy fats.

Instead, increase your intake of unsaturated fats (they are usually liquid at room temperature, such as olive oil). Fats should not exceed 20% of your total daily caloric intake. Percentages of protein, carbohydrates and fat should be adjusted based on your goals and level of exercise activity (i.e., hobby, recreational, sports, etc.).

Water

You can only live a few days without water. About 2/3 of your body is water. Drink about half your weight in water every day. So, if you weigh 160 pounds, drink 80 ounces of water each day.

Remember, certain foods contain large amounts of water. This counts toward your water intake. For instance watermelon is about 90% water and lettuce has about 95% water. Some meats contain as much as 70% water.

Water also helps your body flex muscles, remove wastes, cushion joints, carry nutrients and oxygen to your cells and helps convert food into energy (although water doesn't provide energy).

You may be experiencing dehydration if you have dry lips/mouth, dizziness, headache, nausea or muscle cramps. When you exercise, drink about a cup of water every 15 minutes.

Vitamins and Minerals

Discuss the supplements you plan to take with your doctor. Don't try to treat serious medical conditions with supplements. Look at the GRAS (Generally Regarded As Safe) supplement list published by The U.S. Food and Drug Administration.

The supplements that I take and recommend to clients are multivitamins, fish oil and green tea. Notice that these supplements are great for health benefits and are not targeted at weight loss. Exercise and eat healthy to reach your fat loss and weight loss goals.

Burn fat and stay healthy!

Be sure and download your FREE Bodyweight 500 Metabolic Fat Burner Program!

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

3 Tips to Keep Weight Loss Resolutions Past January

Don't give up on your weight loss resolutions after just one month! Did you burn any fat in January? That's my question for you one month into the New Year. If not, then you need to revise your exercise and/or nutrition plan.

I don't care if you haven't lost much weight yet. By now, your body fat percentage should have decreased! Lost inches and smaller body measurements will tell you that your body is shrinking and your program is working.

Here are 3 Tips to Keep your Weight Loss Resolutions:

1. Don't place emphasis on weight loss instead of fat loss. Losing weight the healthy way is the only way. Health is more important than weight loss. Don't lose your health and self respect trying quick weight loss tactics.

Your goal should be to burn fat. Losing huge amounts of weight can be gained back quickly if you don't build muscle mass. Build muscle, burn fat, speed up your metabolism and lose weight (and keep it off).

Make the needed changes to your exercise program. Measure your body fat once a week to see if what you are doing is working.

If you hate your workout program, you will stop doing it at some point. If you love your workout program but have no perseverance when it comes to changing your body, you will find a reason to quit. You need both perseverance and enjoyment of exercise to reach your goals (and keep working to improve even more).

I find exercises and workouts that I enjoy. There are tons of exercises to choose from. Why do something you hate? I have never stopped doing something that I enjoy.

Do you hate 60-minute cardio sessions? Stop doing them. Twenty minute interval cardio sessions are more effective for fat burning anyway. Just look at all the types of cardio you can do: running, bodyweight cardio, jumping, power walking, biking, etc. Find some types of cardio that you enjoy and do those. You will be more successful.

The same rule applies to weight training exercises. On the days you don't "feel like exercising," you are more likely to do exercises you enjoy.

When it comes to exercise, research has proven that you are more likely to stay with your exercise program if you enjoy it. But, no matter how much you enjoy exercise, you still need perseverance to "keep it going."

Its the "bulldog mentality" that nothing is going to keep me from reaching my fitness goals. When you have those "bad days," its determination that will pull you through. A GREAT COMBINATION TO STAY CONSISTENT WITH YOUR EXERCISE PROGRAM---ENJOYMENT AND DETERMINATION! Mix in a well-designed exercise and nutrition program and you will succeed.

2. Get help with your meal plan. Get your nutrition mainly from food. Add in supplements like multivitamins and fish oil to support your meal plan and improve your health. Makers of weight loss pills, fat burn supplements and quick weight loss plans continue to get rich because people keep buying the products that don't work long-term.

You will have to change your eating patterns. You will eat more nutritious food and you will eat every 3-4 hours to maintain your energy. You may actually be eating more food but fewer calories. You will eat enough to start building muscle and burning fat.

3. Get enough rest. If you don't sleep enough, your body won't function as well as it could. Your metabolism will not work properly and you will be fighting against your body. That means about 7-8 hours of sleep every night for most people.

If you need a jumpstart to help you "get it going" again, see below:

Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut!

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