By David Grisaffi, CHEK
Corrective Exercise Kinesiologist
Golf Biomechanic Certified
Nutrition and Lifestyle Coach
www.FlattenYourAbs.net
When it comes to the physical make-up of men versus women, many of the differences are obvious. Men, on average, are 10-15% larger than women, weigh 20% more, and are 30% stronger (especially when considering upper body strength). Testosterone is one of the major hormones active in a man’s body. Men also produce more HGH (human growth hormone). Testosterone stimulates muscle enlargement and bone growth and also raises the level of red blood cells in a man’s blood stream.
What you may not know, however, is that all of these factors combine to make oxygen much more available to a man’s cells than a woman’s cells. That means a man could be working at 50% of his capacity during physical activity, but a woman would have to be working at 70% of her capacity in order to keep up. It is not as easy for her cells to absorb oxygen.
This is due partly to the fact that women have a smaller percentage of lean tissue (muscle, organs, etc.) and a much higher percentage of body fat. Though this is detrimental in a short sprint, a higher percentage of fat means that women can power their cells longer from their body’s reserves without stopping to eat or drink in order to refuel. This may translate into greater endurance. Studies comparing men and women in running, swimming, and speed skating have all shown that the differences in time vs. distance decreased between men and women as the length of the event progressed.
Hundreds of studies have showed some interesting differences between men and women in nearly every area. Looking through the research, you would discover all kinds of facts such as how much more likely women are to wear a seatbelt than men (2 times more likely), to how often they are the sexual initiators in a monogamous relationship (65% of the time).
As interesting as those facts may be, let’s concentrate on the differences between men and women that have an effect on women’s physical fitness. These differences are primarily found in the functioning of a woman’s hormones and the construction and function of her fat cells. These two factors influence everything from the way a woman’s metabolism functions; to how likely she is to suffer from stubborn fat and other health related diseases such as osteoporosis.
Though the construction of the male and female fat cell is basically the same, they differ vastly when is comes to size and function. To begin with, a women’s fat cell is five times larger than a man’s! In addition, not only are women’s cells capable of holding more fat, they are genetically programmed to do so. It all comes down to enzymes:
Lipogenic- Fat Storing Enzymes
Lipolytic- Fat Releasing Enzymes
Though these enzymes are present in both men and women, women’s bodies have two times the number of Lipogenic (fat storing) enzymes, and only half the number of Lipolytic (fat releasing) enzymes. This is the genetic legacy of women’s role as the childbearing and nurturing gender of the species. Nature wanted to ensure that women were carrying around enough fat cells to nurture their growing babies and to breast-feed them once they were born. A baby in-utero requires the mother to burn at least 300 extra calories a day and breast-feeding can require as much as 500 extra calories.
In addition to the normal caloric needs of a baby, our foremothers also held onto extra body fat in case of a drought or famine. This extra fat was stored in the hips, thighs, and buttocks. Therefore, the females who survived famine and drought to pass down their genes were the women whose bodies were adept at storing fat. Skinny thighs in the past were a serious liability, serving only to increase the risk of death when food supplies became scarce. These enzymes tend to be balanced in a healthy person. Too much l of either develops an unbalanced system develops and leads to insulin resistance, leading contributor to stubborn fat.
Other contributors to stubborn fat are estrogenic compounds called xenoestrogens. These chemicals are a byproduct of fertilizers, plastics, soy isoflavones, certain herbs and petroleum products. These compounds in our food and water supply mimic estrogenic functions and aid in binding to estrogenic fat receptors. This produces induced aromatase influence. Aromatase is an enzyme which helps convert androgens (male hormone) to estrogenic compounds.
When this occurs, it enhances the production of estrone, which is the main culprit in stubborn fat gain in both men and women. Look at many children today and you can see that they take on some very feminized features such as breast fat.
To benefit from a program that reduces stubborn fat, you must first recognize that estrogenic compounds are all around us (and in us). To combat this problem, you need to look at the food you consume and the liquids you drink, as there are many culprits that cause stubborn fat gain.
You move in the direction of gaining stubborn fat when you develop bad eating and lifestyle habits, which cause insulin resistance, a toxic overburden on the liver and elevated estrogen. These all contribute to the fat that will not go away. To open these cells, you should start by heading down the food chain. Minimize or eliminate all refined foods, eat plenty of fruits and vegetables (preferably organic), and exercise.
In the third and final part, you will learn more about how specifically to get this stubborn fat out of you life forever.
If you enjoyed the information in this article, you will also enjoy the David Grisaffi Walking Guide, which is a complete walking exercise plan that comes FREE with the Firm And Flatten Your Abs program at www.FlattenYourAbs.net
Sabtu, 31 Maret 2012
Jumat, 30 Maret 2012
Stubborn Fat: Does it affect you? Part One
By David Grisaffi, CHEK
Corrective Exercise Kinesiologist
Golf Biomechanic Certified
Nutrition and Lifestyle Coach
www.FlattenYourAbs.net
Everyone walking on the face of this earth has an abundance of fat cells throughout their bodies.
In fact, if you’re a healthy adult with normal body composition, you have approximately 30 billion fat cells. This is an astronomical number when you think about it. Did you ever wonder why you have so many? Have you ever wondered what those fat cells are for?
The answer is, fat cells are part of our genetic code and they allowed us to use stored energy when food was scarce. This survival mechanism is very much the same today as it was 10,000 years ago. However, today our needs have changed. There is an abundance of food in modern society today.
When you consume too many calories, your body goes into storage mode for that “rainy day,” so to speak, but the “rainy day” does not happen. So your body simply stores those extra calories as fat. When you eat less calories then your body demands your cells release stored fat for energy. Pretty simple equation, however it does not appear that all fat is the same.
The placement of fat deposits on our bodies varies depending on each person’s genetic influences, lifestyle choices and nutritional intake. Men tend to store their body fat around their bellies and chest. Women tend to store it around there hips, buttocks, thighs and back of their arms. A complete discussion of hormones and fat storage would be beyond the scope of this article, but let it suffice to say that certain hormonal process do determine body fat distribution.
There is one major factor that many people do not realize when they are attempting to lose body fat and this can be a stumbling block in anyone’s long term success. Many people approach fat loss and fitness with great enthusiasm and determination. With this attitude, they lose body fat and feel great, but even so, they just do not seem to get rid of ALL they fat they want to. They lose fat successfully for a time, but ultimately get stuck just before all of the fat is completely gone.
This is commonly known as a plateau and this plateau phenomenon causes many people who were previously successful to lose their enthusiasm and return to their old ways. When old habits take over again – and this happens to the majority of dieters - the body fat comes back with a vengeance. This is due to programming of the fat cell. Each time you try to lose body fat again, it seems to take longer and require more effort.
So what is the real solution? It’s simple – you must understand how fat cells work and how to get past the plateau phenomenon and defeat this last bit of body fat, that we often call stubborn fat.
I have worked with many clients and I would say most of them have a good amount of stubborn body fat. This fat is literally “programmed” to be very difficult to lose. It seems to remain on our bodies no matter what we do, hence the word stubborn fat. Modern diets and weight loss programs almost all seem to work in the beginning, but then they never really address this crucial part of fat loss – the last bit of stubborn fat.
Stubborn fat develops when your hormonal pathways are broken down. Age does play a role in this: Fat deposits increase and become more resistant to fat loss methods as you get older. This you have little control over, but some things that lead to stubborn fat development are under your control. Yo yo dieting is one of them. Losing weight on crash diets and then regaining it – often known as the “rebound effect” – will only increase stubborn fat in the long run. A decrease in exercise and activity level also compounds the stubborn fat problem. This is why people who crash diet on low calories and refuse to exercise and move their bodies, often have the worst stubborn fat problems of all.
Our ancestors really never had to deal with this problem because they moved and engaged in physical labor as a regular part of daily life, whereas technological conveniences and the modern lifestyle have caused many of us to become lazy and inactive.
Stubborn fat is metabolized extremely slowly and is resistant to the hormonal process that takes place while the fat burning process is started up. To burn fat, the adrenal hormones better known as adrenaline and noradrenaline, attach to the fat cell receptors and essentially “open them up” so the fat can be used in the energy pathways. There are two kinds of receptors in your fat cells: one is alpha and the other beta. The beta receptors are much more active and respond to adrenal hormones. To lose body fat, the adrenal hormones switch on and the body begins to use fat as energy. However, in the case of people with stubborn fat, this does not occur, so no body fat is lost.
According to my good friend and colleague Ori Hofmekler, author of the warrior diet, "stubborn fat” has a lower ratio of beta receptors to alpha receptors." Therefore, your body’s hormonal “fat dissolver,” adrenaline, will not be able to enter the fat cell and open the door. Ori also points out that “to make these matters worse, stubborn fat has more estrogen receptors which cause even more stubborn fat.”
If all this sounds bad enough, what makes it even worse is that if you indulge in the typical modern diet and sedentary lifestyle, this often results in reduced insulin sensitivity (read my past article on Insulin Sensitivity for more information). Added on top of everything else, your fat tissue becomes so incredibly resistant to your attempts to lose it, it seems like you will be stuck with it forever.
Diets fail because they only look at the caloric reduction side of the equation. You need to understand the other variables in the equation – exercise and lifestyle. You need to understand the deeper issues you are really dealing with. Getting rid of stubborn fat is not nearly as simple as just slashing calories and dieting. Stubborn fat is the result of a complex interplay of biological and hormonal processes – all of which are affected by how you eat, how you move and the type of lifestyle you lead.
Now that you understand why you have stubborn fat, right down to the hormone and receptor level, the question is “How do you alter your nutrition, exercise and lifestyle to get rid if this resistant body fat?” The answer will be found in part two. Stay tuned.
If you enjoyed the information in this article, you will also enjoy the
David Grisaffi Walking Guide, which is a complete walking exercise plan
that comes FREE with the Firm And Flatten Your Abs program at www.FlattenYourAbs.net
Corrective Exercise Kinesiologist
Golf Biomechanic Certified
Nutrition and Lifestyle Coach
www.FlattenYourAbs.net
Everyone walking on the face of this earth has an abundance of fat cells throughout their bodies.
In fact, if you’re a healthy adult with normal body composition, you have approximately 30 billion fat cells. This is an astronomical number when you think about it. Did you ever wonder why you have so many? Have you ever wondered what those fat cells are for?
The answer is, fat cells are part of our genetic code and they allowed us to use stored energy when food was scarce. This survival mechanism is very much the same today as it was 10,000 years ago. However, today our needs have changed. There is an abundance of food in modern society today.
When you consume too many calories, your body goes into storage mode for that “rainy day,” so to speak, but the “rainy day” does not happen. So your body simply stores those extra calories as fat. When you eat less calories then your body demands your cells release stored fat for energy. Pretty simple equation, however it does not appear that all fat is the same.
The placement of fat deposits on our bodies varies depending on each person’s genetic influences, lifestyle choices and nutritional intake. Men tend to store their body fat around their bellies and chest. Women tend to store it around there hips, buttocks, thighs and back of their arms. A complete discussion of hormones and fat storage would be beyond the scope of this article, but let it suffice to say that certain hormonal process do determine body fat distribution.
There is one major factor that many people do not realize when they are attempting to lose body fat and this can be a stumbling block in anyone’s long term success. Many people approach fat loss and fitness with great enthusiasm and determination. With this attitude, they lose body fat and feel great, but even so, they just do not seem to get rid of ALL they fat they want to. They lose fat successfully for a time, but ultimately get stuck just before all of the fat is completely gone.
This is commonly known as a plateau and this plateau phenomenon causes many people who were previously successful to lose their enthusiasm and return to their old ways. When old habits take over again – and this happens to the majority of dieters - the body fat comes back with a vengeance. This is due to programming of the fat cell. Each time you try to lose body fat again, it seems to take longer and require more effort.
So what is the real solution? It’s simple – you must understand how fat cells work and how to get past the plateau phenomenon and defeat this last bit of body fat, that we often call stubborn fat.
I have worked with many clients and I would say most of them have a good amount of stubborn body fat. This fat is literally “programmed” to be very difficult to lose. It seems to remain on our bodies no matter what we do, hence the word stubborn fat. Modern diets and weight loss programs almost all seem to work in the beginning, but then they never really address this crucial part of fat loss – the last bit of stubborn fat.
Stubborn fat develops when your hormonal pathways are broken down. Age does play a role in this: Fat deposits increase and become more resistant to fat loss methods as you get older. This you have little control over, but some things that lead to stubborn fat development are under your control. Yo yo dieting is one of them. Losing weight on crash diets and then regaining it – often known as the “rebound effect” – will only increase stubborn fat in the long run. A decrease in exercise and activity level also compounds the stubborn fat problem. This is why people who crash diet on low calories and refuse to exercise and move their bodies, often have the worst stubborn fat problems of all.
Our ancestors really never had to deal with this problem because they moved and engaged in physical labor as a regular part of daily life, whereas technological conveniences and the modern lifestyle have caused many of us to become lazy and inactive.
Stubborn fat is metabolized extremely slowly and is resistant to the hormonal process that takes place while the fat burning process is started up. To burn fat, the adrenal hormones better known as adrenaline and noradrenaline, attach to the fat cell receptors and essentially “open them up” so the fat can be used in the energy pathways. There are two kinds of receptors in your fat cells: one is alpha and the other beta. The beta receptors are much more active and respond to adrenal hormones. To lose body fat, the adrenal hormones switch on and the body begins to use fat as energy. However, in the case of people with stubborn fat, this does not occur, so no body fat is lost.
According to my good friend and colleague Ori Hofmekler, author of the warrior diet, "stubborn fat” has a lower ratio of beta receptors to alpha receptors." Therefore, your body’s hormonal “fat dissolver,” adrenaline, will not be able to enter the fat cell and open the door. Ori also points out that “to make these matters worse, stubborn fat has more estrogen receptors which cause even more stubborn fat.”
If all this sounds bad enough, what makes it even worse is that if you indulge in the typical modern diet and sedentary lifestyle, this often results in reduced insulin sensitivity (read my past article on Insulin Sensitivity for more information). Added on top of everything else, your fat tissue becomes so incredibly resistant to your attempts to lose it, it seems like you will be stuck with it forever.
Diets fail because they only look at the caloric reduction side of the equation. You need to understand the other variables in the equation – exercise and lifestyle. You need to understand the deeper issues you are really dealing with. Getting rid of stubborn fat is not nearly as simple as just slashing calories and dieting. Stubborn fat is the result of a complex interplay of biological and hormonal processes – all of which are affected by how you eat, how you move and the type of lifestyle you lead.
Now that you understand why you have stubborn fat, right down to the hormone and receptor level, the question is “How do you alter your nutrition, exercise and lifestyle to get rid if this resistant body fat?” The answer will be found in part two. Stay tuned.
If you enjoyed the information in this article, you will also enjoy the
David Grisaffi Walking Guide, which is a complete walking exercise plan
that comes FREE with the Firm And Flatten Your Abs program at www.FlattenYourAbs.net
Rabu, 28 Maret 2012
Spring Renewal--10 Tips to Shape Up Your Mind and Body
Spring is a great time to renew yourself. The weather is warmer, the sun is shining more, the grass is greener, trees and flowers are blooming and there’s more hours of daylight. Everything seems to be renewing itself so why not you too!
Any change, positive or negative, must take place in your mind first.
Here are 10 tips to shape up your mind and body this spring:
1. Freshen up your attitude. Everything goes better for you when you have a positive attitude. The way you choose to react to the day’s events is a choice you make every day. A positive attitude does wonders for your health. Make your best days even better and make your bad days better by adjusting your attitude.
2. Get enough sleep. Lack of sleep affects memory, concentration and health. In a Medical News Today article, “Getting A Good Night's Sleep,” the World Association of Sleep Medicine (WASM), reports that sleep problems add up to a global epidemic that affects 45% of the world's population.
"Insomnia, obstructive sleep apnea (OSA), restless legs syndrome (RLS), and sleep deprivation significantly impact physical, mental and emotional health, in addition to affecting work performance and personal relationships," WASM said.
3. Limit prolonged stress in your life. A certain amount of stress is good for us to live efficiently. Too much stress…well, you know the answer. In a Mayo Clinic article, “Stress Basics,” it states:
“When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the "fight-or-flight" response.
Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off. Without stress management, all too often your body is always on high alert. Over time, high levels of stress lead to serious health problems.”
My recommendations for helping control stress:
--regular exercise
--laugh often and don’t take yourself too seriously
--learn to relax by using tools such as music, deep breathing, walking, massage, meditation, etc.
--have a grateful attitude
--focus on positives and not negatives
--disassociate yourself from negative energy vampires in your life
4. Drink mainly water and unsweetened drinks. Drinking too many sugary drinks will contribute to dangerous belly fat. Your body is about 70% water so it functions better when you are properly hydrated. I recommend drinking about half your weight in water every day.
So, if you weigh 150 pounds, drink about 75 ounces of water. High water content found in foods such as fruits and vegetables does count towards your intake.
5. Get a healthy, managed meal plan and comply with it at least 90% of the time. If you are trying to burn fat and lose weight, nutrition is critical. Eat main whole, natural foods that have one ingredient. For example, fruits and vegetables have one ingredient.
I don’t ever encourage any diet that significantly omits one of the macronutrients (carbohydrates, fats, proteins). Your body’s metabolism needs all 3 macronutrients to operate properly. So, diets that are very low in carbohydrates or fats will not help your body in the long-term.
Also, what you eat plays an important role in brain function.
6. Regular exercise is critical. If you made a New Year’s resolution, how’s that going? Need to get started exercising again? Physical exercise helps you burn fat, manage body weight, regulate stress and is necessary for maintaining good blood circulation to the body and brain. It also can significantly reduce the risk diseases such as heart attack, diabetes and metabolic syndrome. Enough said.
I recommend weight training 3 days a week and short, interval cardio sessions 2-3 days a week.
7. Staying active as much as possible is very under-rated. It helps relieve stress, improves bloodflow and improves breathing. Sedentary lifestyles are a huge problem in society. We’ve gone from being physically active laborers (such as farmers) to sit-down jobs. So, if you have a "sit-down" job, I would recommend that you move more. When you sit, your fat-burning enzymes basically shut down.
Try to stand as much as you can during the day and take walking breaks to activate your fat-burning enzymes. Any activity is good to go along with your regular workouts. All movement burns calories.
8. Learn something every day to help you live life. I love fitness. But, there are experts in health, business, medicine, and other life disciplines who help me in other parts of my life. Read books, start a new hobby, go to a seminar, listen in on webinars/teleconferences, follow experts on Twitter and Facebook, etc. There is really no excuse for not helping yourself improve.
9. Unless your daily nutrition is perfect, you need to take dietary supplements. Multivitamins, fish oil and vitamin D3 are examples of common supplements that people take. Consult with your doctor before taking dietary supplements.
For sure, you don’t need fat burner supplements and weight loss pills. They don’t work long-term. Spend your hard-earned money to buy whole, natural foods for your meal plan.
10. Get professional advice if needed. When’s the last time you had a full physical exam? If you can’t remember, its been too long! Are your fat loss and weight loss efforts failing again and again? You may need a personal trainer to help you visualize success and individualize your fat loss and nutrition program.
Its hard to change your body all by your yourself. Research proves that you have a better chance to succeed if you have social support. That could be a trainer, spouse or friend.
Are you depressed? Although regular exercise will help you feel better, that won’t be enough to deal with serious depression. Get professional help.
Hey, its spring! Start taking positive steps today to improve your health and wellness.
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
Any change, positive or negative, must take place in your mind first.
Here are 10 tips to shape up your mind and body this spring:
1. Freshen up your attitude. Everything goes better for you when you have a positive attitude. The way you choose to react to the day’s events is a choice you make every day. A positive attitude does wonders for your health. Make your best days even better and make your bad days better by adjusting your attitude.
2. Get enough sleep. Lack of sleep affects memory, concentration and health. In a Medical News Today article, “Getting A Good Night's Sleep,” the World Association of Sleep Medicine (WASM), reports that sleep problems add up to a global epidemic that affects 45% of the world's population.
"Insomnia, obstructive sleep apnea (OSA), restless legs syndrome (RLS), and sleep deprivation significantly impact physical, mental and emotional health, in addition to affecting work performance and personal relationships," WASM said.
3. Limit prolonged stress in your life. A certain amount of stress is good for us to live efficiently. Too much stress…well, you know the answer. In a Mayo Clinic article, “Stress Basics,” it states:
“When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the "fight-or-flight" response.
Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off. Without stress management, all too often your body is always on high alert. Over time, high levels of stress lead to serious health problems.”
My recommendations for helping control stress:
--regular exercise
--laugh often and don’t take yourself too seriously
--learn to relax by using tools such as music, deep breathing, walking, massage, meditation, etc.
--have a grateful attitude
--focus on positives and not negatives
--disassociate yourself from negative energy vampires in your life
4. Drink mainly water and unsweetened drinks. Drinking too many sugary drinks will contribute to dangerous belly fat. Your body is about 70% water so it functions better when you are properly hydrated. I recommend drinking about half your weight in water every day.
So, if you weigh 150 pounds, drink about 75 ounces of water. High water content found in foods such as fruits and vegetables does count towards your intake.
5. Get a healthy, managed meal plan and comply with it at least 90% of the time. If you are trying to burn fat and lose weight, nutrition is critical. Eat main whole, natural foods that have one ingredient. For example, fruits and vegetables have one ingredient.
I don’t ever encourage any diet that significantly omits one of the macronutrients (carbohydrates, fats, proteins). Your body’s metabolism needs all 3 macronutrients to operate properly. So, diets that are very low in carbohydrates or fats will not help your body in the long-term.
Also, what you eat plays an important role in brain function.
6. Regular exercise is critical. If you made a New Year’s resolution, how’s that going? Need to get started exercising again? Physical exercise helps you burn fat, manage body weight, regulate stress and is necessary for maintaining good blood circulation to the body and brain. It also can significantly reduce the risk diseases such as heart attack, diabetes and metabolic syndrome. Enough said.
I recommend weight training 3 days a week and short, interval cardio sessions 2-3 days a week.
7. Staying active as much as possible is very under-rated. It helps relieve stress, improves bloodflow and improves breathing. Sedentary lifestyles are a huge problem in society. We’ve gone from being physically active laborers (such as farmers) to sit-down jobs. So, if you have a "sit-down" job, I would recommend that you move more. When you sit, your fat-burning enzymes basically shut down.
Try to stand as much as you can during the day and take walking breaks to activate your fat-burning enzymes. Any activity is good to go along with your regular workouts. All movement burns calories.
8. Learn something every day to help you live life. I love fitness. But, there are experts in health, business, medicine, and other life disciplines who help me in other parts of my life. Read books, start a new hobby, go to a seminar, listen in on webinars/teleconferences, follow experts on Twitter and Facebook, etc. There is really no excuse for not helping yourself improve.
9. Unless your daily nutrition is perfect, you need to take dietary supplements. Multivitamins, fish oil and vitamin D3 are examples of common supplements that people take. Consult with your doctor before taking dietary supplements.
For sure, you don’t need fat burner supplements and weight loss pills. They don’t work long-term. Spend your hard-earned money to buy whole, natural foods for your meal plan.
10. Get professional advice if needed. When’s the last time you had a full physical exam? If you can’t remember, its been too long! Are your fat loss and weight loss efforts failing again and again? You may need a personal trainer to help you visualize success and individualize your fat loss and nutrition program.
Its hard to change your body all by your yourself. Research proves that you have a better chance to succeed if you have social support. That could be a trainer, spouse or friend.
Are you depressed? Although regular exercise will help you feel better, that won’t be enough to deal with serious depression. Get professional help.
Hey, its spring! Start taking positive steps today to improve your health and wellness.
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
Senin, 26 Maret 2012
Burn More Ab Fat with Top Training Method
If you want to do extra core strength work to burn total body fat, belly fat and build your six pack abs, mix in some core strength exercises on your cardio training day.
Note 1: Always remember that you have to eat right to burn body fat and lose weight. I see many strong, fat people at health clubs. Why? They love to workout consistently but they haven't made the commitment to really change those eating habits! And, that will give you layers of fat covering your muscles.
Note 2: Include these strength exercises in your regular strength training workouts: squats (all variations), deadlift, rows, shoulder press and medicine ball exercises. These exercises work your abs big time.
For example, research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises. And, all it takes is bodyweight squats.
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.
Top Training Method - Interval Cardio/Core Combo Workout
I recommend that you do your cardio session on a separate day than your strength workout because interval cardio drains you. My clients will use this type of workout all the time to vary cardio workouts and burn more abdominal fat and back fat.
A good interval cardio/core workout only takes 30 intense minutes (10 cardio, 10 core, 10 cardio) to complete but it is a proven fat burner. You don't have to do a million ab crunches to see results.
Isometric exercises also work your core and burn fat without much movement.
Isometric exercises are very underrated and are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.
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.
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).
Isometric exercises cause most if not all of your muscles to work during an exercise. The stability ball plank exercise (pictured above) is a great example. To do the plank, you get into position and hold for a period of time (like 20 seconds). So, many core exercises are great isometric exercises.
So, here are some good isometric bodyweight exercises:
1. Deep Knee Bends and Hold 10 seconds
2. Stability Ball Plank, 20 second hold
3. Bridge, 20 second hold
4. Pushup and Hold 20 seconds
5. Side Plank, 10 repetitions each side, 10 second hold
6. Captain Chair Knee Ups and Hold 10 seconds
7. Ab Curl Ups and Hold 20 seconds
If you do interval cardio workouts on treadmill:
--Run fast, 1 minute
--Walk, 1.5 minutes
--Do this rotation for 10 minutes
If you run intervals outdoors on grass or astro-play turf:
--Sprint 60 yards
--Walk back to starting line
--Sprint 60 yards
--Do this rotation for 10 minutes
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. You don't need a gym membership. You can do this program at home or anywhere you like.
And, remember, it does no good to burn 500 calories if you later eat 1,000 calories. In other words, you have to keep up with your nutrition goals or no workout will give you the results you want.
Try a cardio/core workout and burn more 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
Note 1: Always remember that you have to eat right to burn body fat and lose weight. I see many strong, fat people at health clubs. Why? They love to workout consistently but they haven't made the commitment to really change those eating habits! And, that will give you layers of fat covering your muscles.
Note 2: Include these strength exercises in your regular strength training workouts: squats (all variations), deadlift, rows, shoulder press and medicine ball exercises. These exercises work your abs big time.
For example, research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises. And, all it takes is bodyweight squats.
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.
Top Training Method - Interval Cardio/Core Combo Workout
I recommend that you do your cardio session on a separate day than your strength workout because interval cardio drains you. My clients will use this type of workout all the time to vary cardio workouts and burn more abdominal fat and back fat.
A good interval cardio/core workout only takes 30 intense minutes (10 cardio, 10 core, 10 cardio) to complete but it is a proven fat burner. You don't have to do a million ab crunches to see results.
Isometric exercises also work your core and burn fat without much movement.
Isometric exercises are very underrated and are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.
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.
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).
Isometric exercises cause most if not all of your muscles to work during an exercise. The stability ball plank exercise (pictured above) is a great example. To do the plank, you get into position and hold for a period of time (like 20 seconds). So, many core exercises are great isometric exercises.
So, here are some good isometric bodyweight exercises:
1. Deep Knee Bends and Hold 10 seconds
2. Stability Ball Plank, 20 second hold
3. Bridge, 20 second hold
4. Pushup and Hold 20 seconds
5. Side Plank, 10 repetitions each side, 10 second hold
6. Captain Chair Knee Ups and Hold 10 seconds
7. Ab Curl Ups and Hold 20 seconds
If you do interval cardio workouts on treadmill:
--Run fast, 1 minute
--Walk, 1.5 minutes
--Do this rotation for 10 minutes
If you run intervals outdoors on grass or astro-play turf:
--Sprint 60 yards
--Walk back to starting line
--Sprint 60 yards
--Do this rotation for 10 minutes
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. You don't need a gym membership. You can do this program at home or anywhere you like.
And, remember, it does no good to burn 500 calories if you later eat 1,000 calories. In other words, you have to keep up with your nutrition goals or no workout will give you the results you want.
Try a cardio/core workout and burn more 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
Minggu, 25 Maret 2012
NaturaPause -- The Natural Hormone Solution For Men And Women
Product Review: NaturaPause -- The Natural Hormone Solution For Men And Women
Jon Benson Fitness
Reviewed by Mark Dilworth, BA, PES
When most people hear the words "menopause" or "andropause", they immediately think, "middle-age" and "misery". After all, most people experience the onset of the end of their reproductive cycle during middle-age -- and this is usually accompanied by emotionally and physically draining symptoms such as hot flashes, low libido, and mood swings.
However, the facts are changing, and they're changing with the times.
People are now experiencing these symptoms, along with constant fatigue and depression, much earlier in life. Some studies suggest that perimenopause can begin as early as twenty-five in some women. Men in their twenties and thirties regularly experience the symptoms of low libido and erectile dysfunction. Both men and women battle fatigue and depression -- often with drugs and dangerous habits.
What is causing this rapid onset of the symptoms of menopause or andropause? Is this 'really' what people are experiencing, or it is something altogether different that is "masking" itself as menopause or andropause? What can someone in their early mid-life do about these stressful symptoms? And, what about those who are actually experiencing the onset of the end of reproduction? Are drugs the only alternative? Are they actually safe?
The questions and much more are addressed spectacularly in NaturaPause: The Natural Hormone Solution For Men And Women.
Created by Naturopathic physician Dr. Holly Lucille and "Fit Over 40" author Jon Benson, NaturaPause uncovers what Dr. Lucille calls "the root causes" behind the symptoms associate with perimenopause, menopause, andropause, rapid weight gain, functional erectile dysfunction and constant fatigue. Rather than addressing the "symptoms", Dr. Lucille and Benson address the "cause", as they enlighten both men and women in methods that can restore hormonal function.
NaturaPause is not a supplement or a drug, but a "how-to" instruction kit comprised of a six audio CDs, a 137-page book and a 28-page workbook.
"Most physicians try to replace hormones. That's a poor strategy," says Dr. Lucille in Audio 1. "Exactly what 'hole' did they fall out of?" From almost a decade of clinical practice, Dr. Lucille has found solid, natural methods for encouraging bodies to do what they were designed to do: heal themselves, from the inside-out.
This healing process can not only take care of the problem, but also the nasty symptoms -- and, unlike drugs (HRT is the common term for hormone therapy via drugs), leave the individual much healthier and more fit than when they began.
"Drugs have their place in hormone help, but they should not be the first choice. The body must be given the chance to heal the root cause of most of the symptoms...and that's something rarely discussed in traditional medicine," says Dr. Lucille. "For those on HRT, it is even more crucial to address the core issues, otherwise long-term health can definitely be affected."
NaturaPause audios include: "Hormones 101: What You Really Need To Know", "Menopause: Reasons And Remedies For Regaining Your Life," "Andropause: What Men Need To Know To Restore Vigor", "Exercise and Nutrition: Secret Weapons In The Battle For Youth", "Restoring Sex Drive: The Psychology and Physiology of Renewing Your Love Life", and "Putting It All Together: Dr. Lucille's 1-2-3 NaturaPause Plan."
Each audio is impressively thorough and conducted in a conversational style between Mr. Benson and Dr. Lucille. Both give their take on the subject; Benson from personal experience of early andropause at 27, and Dr. Lucille from a clinical perspective.
So, what is addressed in the NaturaPause Solution Kit? A small sampling includes...
-- Exactly why traditional medicine flat-out fails to wipe out the hellish symptoms of menopause, male menopause, perimenopause, weight gain, and constant fatigue;
-- What the natural health industry is missing, and why people are not seeing the rapid results they are looking for by trying what they hear on T.V. or read in a magazine;
-- The real, absolute, without-a-doubt cause of nearly all these symptoms and how to get rid of them, make people feel better, and radically boost mental, emotional, and physical health at the same time;
-- Why 95% of doctors never treat this hormonally-based cause;
-- A top-to-bottom, treat the cause Solution that is based in fact and medicine that's been successful for thousands of years;
-- And more than can be covered in this short review.
Dr. Lucille's book rounds out the package nicely, covering all you need to know about restoring and maintaining hormonal balance in what she calls, "An ever-increasing toxic environment. Dr. Lucille demonstrates how everyday household items are contributing to the increase of estrogen in both males and females. The result: children are reaching puberty 2.3 years sooner than fifty years ago, and both sexes are experiencing the onset of menopausal symptoms earlier and, often, in increased severity.
NaturaPause is the best product I have ever seen for addressing relief and restoration when it comes to this natural phase of life. Combine that with the solid, down-to-earth nutrition and fitness information, how-tos on sexual healing, and a complete "what works" natural supplement guide, and you have a product that everyone over 30 desperately needs in order to live at their peak for decades to come.
For more information, visit the NaturaPause website at --
http://www.jonbensonfitness.com
Mark Dilworth, BA, PES
Jon Benson Fitness
Reviewed by Mark Dilworth, BA, PES
When most people hear the words "menopause" or "andropause", they immediately think, "middle-age" and "misery". After all, most people experience the onset of the end of their reproductive cycle during middle-age -- and this is usually accompanied by emotionally and physically draining symptoms such as hot flashes, low libido, and mood swings.
However, the facts are changing, and they're changing with the times.
People are now experiencing these symptoms, along with constant fatigue and depression, much earlier in life. Some studies suggest that perimenopause can begin as early as twenty-five in some women. Men in their twenties and thirties regularly experience the symptoms of low libido and erectile dysfunction. Both men and women battle fatigue and depression -- often with drugs and dangerous habits.
What is causing this rapid onset of the symptoms of menopause or andropause? Is this 'really' what people are experiencing, or it is something altogether different that is "masking" itself as menopause or andropause? What can someone in their early mid-life do about these stressful symptoms? And, what about those who are actually experiencing the onset of the end of reproduction? Are drugs the only alternative? Are they actually safe?
The questions and much more are addressed spectacularly in NaturaPause: The Natural Hormone Solution For Men And Women.
Created by Naturopathic physician Dr. Holly Lucille and "Fit Over 40" author Jon Benson, NaturaPause uncovers what Dr. Lucille calls "the root causes" behind the symptoms associate with perimenopause, menopause, andropause, rapid weight gain, functional erectile dysfunction and constant fatigue. Rather than addressing the "symptoms", Dr. Lucille and Benson address the "cause", as they enlighten both men and women in methods that can restore hormonal function.
NaturaPause is not a supplement or a drug, but a "how-to" instruction kit comprised of a six audio CDs, a 137-page book and a 28-page workbook.
"Most physicians try to replace hormones. That's a poor strategy," says Dr. Lucille in Audio 1. "Exactly what 'hole' did they fall out of?" From almost a decade of clinical practice, Dr. Lucille has found solid, natural methods for encouraging bodies to do what they were designed to do: heal themselves, from the inside-out.
This healing process can not only take care of the problem, but also the nasty symptoms -- and, unlike drugs (HRT is the common term for hormone therapy via drugs), leave the individual much healthier and more fit than when they began.
"Drugs have their place in hormone help, but they should not be the first choice. The body must be given the chance to heal the root cause of most of the symptoms...and that's something rarely discussed in traditional medicine," says Dr. Lucille. "For those on HRT, it is even more crucial to address the core issues, otherwise long-term health can definitely be affected."
NaturaPause audios include: "Hormones 101: What You Really Need To Know", "Menopause: Reasons And Remedies For Regaining Your Life," "Andropause: What Men Need To Know To Restore Vigor", "Exercise and Nutrition: Secret Weapons In The Battle For Youth", "Restoring Sex Drive: The Psychology and Physiology of Renewing Your Love Life", and "Putting It All Together: Dr. Lucille's 1-2-3 NaturaPause Plan."
Each audio is impressively thorough and conducted in a conversational style between Mr. Benson and Dr. Lucille. Both give their take on the subject; Benson from personal experience of early andropause at 27, and Dr. Lucille from a clinical perspective.
So, what is addressed in the NaturaPause Solution Kit? A small sampling includes...
-- Exactly why traditional medicine flat-out fails to wipe out the hellish symptoms of menopause, male menopause, perimenopause, weight gain, and constant fatigue;
-- What the natural health industry is missing, and why people are not seeing the rapid results they are looking for by trying what they hear on T.V. or read in a magazine;
-- The real, absolute, without-a-doubt cause of nearly all these symptoms and how to get rid of them, make people feel better, and radically boost mental, emotional, and physical health at the same time;
-- Why 95% of doctors never treat this hormonally-based cause;
-- A top-to-bottom, treat the cause Solution that is based in fact and medicine that's been successful for thousands of years;
-- And more than can be covered in this short review.
Dr. Lucille's book rounds out the package nicely, covering all you need to know about restoring and maintaining hormonal balance in what she calls, "An ever-increasing toxic environment. Dr. Lucille demonstrates how everyday household items are contributing to the increase of estrogen in both males and females. The result: children are reaching puberty 2.3 years sooner than fifty years ago, and both sexes are experiencing the onset of menopausal symptoms earlier and, often, in increased severity.
NaturaPause is the best product I have ever seen for addressing relief and restoration when it comes to this natural phase of life. Combine that with the solid, down-to-earth nutrition and fitness information, how-tos on sexual healing, and a complete "what works" natural supplement guide, and you have a product that everyone over 30 desperately needs in order to live at their peak for decades to come.
For more information, visit the NaturaPause website at --
http://www.jonbensonfitness.com
Mark Dilworth, BA, PES
Sabtu, 24 Maret 2012
Does High Blood Pressure Wreck Sexual Drive?
Anyone with a history of high blood pressure in their family knows what devastation it can wreak. It carries with it a mishmash of health risks, many of them serious, like tripling the risk of dying from a heart attack, quadrupling the risk of dying from a stroke, doubling the risk of congestive heart failure and tripling the risk of developing kidney disease.
But if our very lives weren't enough for high blood pressure to be in the top five of our "Health Issues to Be Concerned About" lists, then how about the lives of our marriages and relationships?
High blood pressure has a significant impact on a couple's sex life. Sex is a crucial part of any relationship, and when a loving couple is not having it at least on a semi-regular basis, more often than not, the relationship sours faster than curdled milk.
The reason high blood pressure affects the average sex life all boils down to blood flow. Due to the narrowing of the arteries that high blood pressure creates, it diminishes a man's ability to have an.erection -- never mind maintain one -- as there's less blood flowing to the penis.
To rectify this situation, the average guy heads to his doctor, reluctantly tells him or her about his issues "down there," and the doctor prescribes him with some form of hypertension med -- usually an alpha or beta-blocker.
Problem solved, right? Not exactly.
While your blood pressure levels might lower incrementally, your sex drive will lower incrementally as well -- the very opposite of what you want to have happen.
This isn't some theory concocted by so-called natural health "whack jobs," mind you. Well-respected news organizations and medical information outlets -- like ABC News and the Mayo Clinic -- corroborate this. In an ABC News webcast on Feb. 7 of last year, Dr. Domenic Sica, chairman for Clinical Pharmacology and Hypertension at the Virginia Commonwealth University Medical Center, said this:
"When you look at it, a number of the blood pressure medications we use are associated with the onset of male dysfunction. Now, that can be a diuretic, a beta-blocker, or so-called peripheral alpha beta-blocker -- those are three drugs commonly linked to male dysfunction."
I'm not sure the link can be made any clearer; you name the hypertension drug, and it will adversely affect your sex life.
Given this, if you'll pardon the cliche, how does one kill two birds with one stone? How does one lower their blood pressure and improve their love life at the same time? Or is that even possible?
Absolutely it's possible, and you can learn how to do it all-naturally.
Best-selling authors Frank Mangano and Jon Benson have developed an easy, all-natural way to lower your blood pressure and improve your sex life at the same time. They weren't sure this was possible, but after months of research and hordes of emails from people on how their system worked for them, they don't just think it's possible, they know it's possible!
Let me prove it to you.
Go here:
Low Pressure Sex
I recommend you visit their website immediately, where you'll get a crash course on the links between what's 'down there' and hypertension; and most important of all, how you can improve the health of your body and your relationship...all-naturally.
Sincerely,
Mark Dilworth, BA, PES
Sources:
health.yahoo.com/bloodpressure-complication/high-blood-pressure-and-sex-overcome-the-challenges/mayoclinic--13476B30-E7FF-0DBD-18FF920E1D5480C7.html
americanheart.org/presenter.jhtml?identifier=2129
abcnews.go.com/Health/HypertensionTreatment/story?id=5236683
But if our very lives weren't enough for high blood pressure to be in the top five of our "Health Issues to Be Concerned About" lists, then how about the lives of our marriages and relationships?
High blood pressure has a significant impact on a couple's sex life. Sex is a crucial part of any relationship, and when a loving couple is not having it at least on a semi-regular basis, more often than not, the relationship sours faster than curdled milk.
The reason high blood pressure affects the average sex life all boils down to blood flow. Due to the narrowing of the arteries that high blood pressure creates, it diminishes a man's ability to have an.erection -- never mind maintain one -- as there's less blood flowing to the penis.
To rectify this situation, the average guy heads to his doctor, reluctantly tells him or her about his issues "down there," and the doctor prescribes him with some form of hypertension med -- usually an alpha or beta-blocker.
Problem solved, right? Not exactly.
While your blood pressure levels might lower incrementally, your sex drive will lower incrementally as well -- the very opposite of what you want to have happen.
This isn't some theory concocted by so-called natural health "whack jobs," mind you. Well-respected news organizations and medical information outlets -- like ABC News and the Mayo Clinic -- corroborate this. In an ABC News webcast on Feb. 7 of last year, Dr. Domenic Sica, chairman for Clinical Pharmacology and Hypertension at the Virginia Commonwealth University Medical Center, said this:
"When you look at it, a number of the blood pressure medications we use are associated with the onset of male dysfunction. Now, that can be a diuretic, a beta-blocker, or so-called peripheral alpha beta-blocker -- those are three drugs commonly linked to male dysfunction."
I'm not sure the link can be made any clearer; you name the hypertension drug, and it will adversely affect your sex life.
Given this, if you'll pardon the cliche, how does one kill two birds with one stone? How does one lower their blood pressure and improve their love life at the same time? Or is that even possible?
Absolutely it's possible, and you can learn how to do it all-naturally.
Best-selling authors Frank Mangano and Jon Benson have developed an easy, all-natural way to lower your blood pressure and improve your sex life at the same time. They weren't sure this was possible, but after months of research and hordes of emails from people on how their system worked for them, they don't just think it's possible, they know it's possible!
Let me prove it to you.
Go here:
Low Pressure Sex
I recommend you visit their website immediately, where you'll get a crash course on the links between what's 'down there' and hypertension; and most important of all, how you can improve the health of your body and your relationship...all-naturally.
Sincerely,
Mark Dilworth, BA, PES
Sources:
health.yahoo.com/bloodpressure-complication/high-blood-pressure-and-sex-overcome-the-challenges/mayoclinic--13476B30-E7FF-0DBD-18FF920E1D5480C7.html
americanheart.org/presenter.jhtml?identifier=2129
abcnews.go.com/Health/HypertensionTreatment/story?id=5236683
Jumat, 23 Maret 2012
5 Reasons Quick Weight Loss Leads to Weight Gain
There's not a good reason to ever try a "quick weight loss only diet" or "fad diet." Why? Because you will end up with what you don't want--more weight gained than what you lost!
If you try a "quick weight loss only diet," what are you going to do once that diet ends? Another diet? You still have a lifetime to go! Get the picture? Going on diet after diet will wreck your metabolism and health.
Being fit is much more than going on a diet. Fitness is a lifestyle designed to improve your energy, your health, your mood, your self image and your body composition (among other benefits).
Here are 5 reasons quick weight loss leads to weight gain:
1. Quick weight loss leads to slowed metabolism, a weaker immune system, hormonal imbalances, loss of lean mass, increased body fat, decreased energy levels, disrupted sleep patterns, short-term results and yo-yo dieting.
Advertisements such as "lose 30 pounds in 20 days," sends a message that has a short-term solution to your weight problem. Weight lost that quickly (without regular exercise) will be mainly lost muscle mass instead of fat mass (this will slow down your metabolism). You also might be very ill after losing that much weight in such a short period of time.
Never do crash diets or severe calorie restriction. This will usually lead to yo-yo weight loss and even more weight gain. You will regain weight quickly once you begin to eat properly again.
2. You will regain weight when you don't change your body to more muscle mass and less fat mass. Building muscle mass will help burn fat and keep the weight loss off.
Exercise regularly with strength training and short interval cardio sessions. Too many long, slow cardio sessions will eat away at your muscles.
3. If you want to lose 20 pounds to get ready for your friend's wedding 3 months from now, that's great! Don't stop exercising and eating healthy after the wedding. Keep the good exercise and eating habits going---for life. There's no good reason to stop. That's how you can ultimately stop the yo-yo weight loss and regain. Otherwise, you will always regain more weight than you lost.
According to Marketdata Enterprises, an estimated 54 percent of people in the United States are currently trying to lose weight. This leads many of you to buy weight loss pills and "special foods" that promote weight loss. There's no need to do this. Just start with a regular exercise program and eat healthy based on your basal metabolic rate and activity level. You have to be willing to go with this plan for the long-term. It takes a long time to change your body's composition.
4. If you don't change your lifestyle habits, weight loss won't last. The typical dieter tries a new plan four times a year. "We have this mentality that a diet is something to go on and then get off as quickly as possible," says FITNESS advisory board member Madelyn Fernstrom, PhD, founding director of the University of Pittsburgh's Weight Management Center. "But lasting weight loss requires making lifestyle changes that will work long-term."
"With special-occasion weight loss, it's all about dropping pounds quickly," Fernstrom says. Do this too often and you may find that it's even harder to lose than before. "Constant crash dieting causes your body to cling to the calories you do eat because it's not sure when it's going to get more," she explains.
Rather than keep the pounds off just long enough to impress strangers on your vacation, think about rewarding long-term achievements. Maybe you want to train for your first half-marathon or get in shape to hike the Grand Canyon. Setting a big new goal each time you check one off your list will keep you headed in the right direction.
It's not only your waistline that suffers from yo-yoing. "Repeated crash dieting increases metabolic hormones, such as insulin, and elevates levels of sex hormones, including estrogen," says Andrea Pennington, MD, author of The Pennington Plan for Weight Success. "These changes cause you to start putting on weight around your middle, which research has linked to insulin resistance, diabetes, high blood pressure, and heart disease."
5. Your confidence takes a hit with each weight loss and weight regain episode. "The more times you go through the gain-lose-gain cycle, the less convinced you become that you can break free from the constant ups and downs," says Keri Gans, RD, a dietitian in private practice in New York City. "No one wants to diet forever; it's hard work."
Burn fat, lose weight and transform your body!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
If you try a "quick weight loss only diet," what are you going to do once that diet ends? Another diet? You still have a lifetime to go! Get the picture? Going on diet after diet will wreck your metabolism and health.
Being fit is much more than going on a diet. Fitness is a lifestyle designed to improve your energy, your health, your mood, your self image and your body composition (among other benefits).
Here are 5 reasons quick weight loss leads to weight gain:
1. Quick weight loss leads to slowed metabolism, a weaker immune system, hormonal imbalances, loss of lean mass, increased body fat, decreased energy levels, disrupted sleep patterns, short-term results and yo-yo dieting.
Advertisements such as "lose 30 pounds in 20 days," sends a message that has a short-term solution to your weight problem. Weight lost that quickly (without regular exercise) will be mainly lost muscle mass instead of fat mass (this will slow down your metabolism). You also might be very ill after losing that much weight in such a short period of time.
Never do crash diets or severe calorie restriction. This will usually lead to yo-yo weight loss and even more weight gain. You will regain weight quickly once you begin to eat properly again.
2. You will regain weight when you don't change your body to more muscle mass and less fat mass. Building muscle mass will help burn fat and keep the weight loss off.
Exercise regularly with strength training and short interval cardio sessions. Too many long, slow cardio sessions will eat away at your muscles.
3. If you want to lose 20 pounds to get ready for your friend's wedding 3 months from now, that's great! Don't stop exercising and eating healthy after the wedding. Keep the good exercise and eating habits going---for life. There's no good reason to stop. That's how you can ultimately stop the yo-yo weight loss and regain. Otherwise, you will always regain more weight than you lost.
According to Marketdata Enterprises, an estimated 54 percent of people in the United States are currently trying to lose weight. This leads many of you to buy weight loss pills and "special foods" that promote weight loss. There's no need to do this. Just start with a regular exercise program and eat healthy based on your basal metabolic rate and activity level. You have to be willing to go with this plan for the long-term. It takes a long time to change your body's composition.
4. If you don't change your lifestyle habits, weight loss won't last. The typical dieter tries a new plan four times a year. "We have this mentality that a diet is something to go on and then get off as quickly as possible," says FITNESS advisory board member Madelyn Fernstrom, PhD, founding director of the University of Pittsburgh's Weight Management Center. "But lasting weight loss requires making lifestyle changes that will work long-term."
"With special-occasion weight loss, it's all about dropping pounds quickly," Fernstrom says. Do this too often and you may find that it's even harder to lose than before. "Constant crash dieting causes your body to cling to the calories you do eat because it's not sure when it's going to get more," she explains.
Rather than keep the pounds off just long enough to impress strangers on your vacation, think about rewarding long-term achievements. Maybe you want to train for your first half-marathon or get in shape to hike the Grand Canyon. Setting a big new goal each time you check one off your list will keep you headed in the right direction.
It's not only your waistline that suffers from yo-yoing. "Repeated crash dieting increases metabolic hormones, such as insulin, and elevates levels of sex hormones, including estrogen," says Andrea Pennington, MD, author of The Pennington Plan for Weight Success. "These changes cause you to start putting on weight around your middle, which research has linked to insulin resistance, diabetes, high blood pressure, and heart disease."
5. Your confidence takes a hit with each weight loss and weight regain episode. "The more times you go through the gain-lose-gain cycle, the less convinced you become that you can break free from the constant ups and downs," says Keri Gans, RD, a dietitian in private practice in New York City. "No one wants to diet forever; it's hard work."
Burn fat, lose weight and transform your body!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Kamis, 22 Maret 2012
Poverty And Obesity: A New Study Finds A Remarkable Connection
While the rich and the affluent still face many of the problems that come with the "king's lifestyle", a new pattern is emerging in the United States and, predictions state, Europe. A new study shows that the trend of ill-health and obesity is shifting rapidly to the poor and less educated portions of the country.
The reason this is important to us all, other than a concern for our nation's health as a whole, is the economic strain this will place on our already burdened health care system.
If this trend increases, the middle and upper classes will be looking at massive increases in taxes to fund proposed government plans to address the problem.
This is a problem that flat-out does NOT need to exist. Everyone who can afford food at 'all' can easily eat healthy and exercise.
Part of the confusion is due to the fact that the billion dollar fitness industry has created a myth -- that expensive food supplements and organic foods are mandatory for good health.
While I believe in both, neither are mandatory.
It's the TYPE of food, and the COMBINATION of the foods that make all the difference -- that, and moderate calories, exercise, and proper mental disposition.
This is covered in detail in the best-selling e-book, "Fit Over 40", by Jon Benson and Tom Venuto, CSCS.
Get it here: "Fit Over 40"
In regards to the study, Dr. Janet Collins of the Centers for Disease Control and Prevention had this to say:
"Populations are no longer equal in terms of experiencing health problems. Low-income populations tend to experience all the health problems we worry about at greater rates."
The five states with the highest obesity rates in the 2005 consensus include Mississippi, Alabama, West Virginia, Louisiana and Kentucky.
These same five states have higher rates of poverty than the national norm.
Meanwhile, the five states with the lowest obesity have less poverty. They are Colorado, Hawaii, Massachusetts, Rhode Island and Vermont.
Each of these states also have more college graduates and stronger education programs.
Education in health and fitness does not need to be expensive, and it certainly does not take a rocket scientist to figure it out.
However, many fitness professionals and nutrition 'gurus' lend that impression.
If you visit a gym today, especially in a larger city, you'll see a myriad of devices that, frankly, would give you a better workout if you tried to pick them up and move them out to the garbage dump.
It can be daunting and confusing for anyone! But, this doesn't have to be the case. In fact, as so many people report in "Fit Over 40", workouts can be done in your own home that will more than satisfy the needs of most people.
The same goes for nutrition. While a few people require "high-tech", expensive foods (for medical reasons usually), the vast majority of us can easily get the job done at the local grocery store.
The best way to inspire change is to create change in yourself. Start there, set the example, and the word will spread.
Anyone can be fit and healthy, and they can do it at ANY age, and at ANY income level above absolute poverty.
Yours in health,
Mark Dilworth, BA, PES at My Fitness Hut
The reason this is important to us all, other than a concern for our nation's health as a whole, is the economic strain this will place on our already burdened health care system.
If this trend increases, the middle and upper classes will be looking at massive increases in taxes to fund proposed government plans to address the problem.
This is a problem that flat-out does NOT need to exist. Everyone who can afford food at 'all' can easily eat healthy and exercise.
Part of the confusion is due to the fact that the billion dollar fitness industry has created a myth -- that expensive food supplements and organic foods are mandatory for good health.
While I believe in both, neither are mandatory.
It's the TYPE of food, and the COMBINATION of the foods that make all the difference -- that, and moderate calories, exercise, and proper mental disposition.
This is covered in detail in the best-selling e-book, "Fit Over 40", by Jon Benson and Tom Venuto, CSCS.
Get it here: "Fit Over 40"
In regards to the study, Dr. Janet Collins of the Centers for Disease Control and Prevention had this to say:
"Populations are no longer equal in terms of experiencing health problems. Low-income populations tend to experience all the health problems we worry about at greater rates."
The five states with the highest obesity rates in the 2005 consensus include Mississippi, Alabama, West Virginia, Louisiana and Kentucky.
These same five states have higher rates of poverty than the national norm.
Meanwhile, the five states with the lowest obesity have less poverty. They are Colorado, Hawaii, Massachusetts, Rhode Island and Vermont.
Each of these states also have more college graduates and stronger education programs.
Education in health and fitness does not need to be expensive, and it certainly does not take a rocket scientist to figure it out.
However, many fitness professionals and nutrition 'gurus' lend that impression.
If you visit a gym today, especially in a larger city, you'll see a myriad of devices that, frankly, would give you a better workout if you tried to pick them up and move them out to the garbage dump.
It can be daunting and confusing for anyone! But, this doesn't have to be the case. In fact, as so many people report in "Fit Over 40", workouts can be done in your own home that will more than satisfy the needs of most people.
The same goes for nutrition. While a few people require "high-tech", expensive foods (for medical reasons usually), the vast majority of us can easily get the job done at the local grocery store.
The best way to inspire change is to create change in yourself. Start there, set the example, and the word will spread.
Anyone can be fit and healthy, and they can do it at ANY age, and at ANY income level above absolute poverty.
Yours in health,
Mark Dilworth, BA, PES at My Fitness Hut
Selasa, 20 Maret 2012
Medicine Ball Interval Cardio Torches Body Fat
Medicine ball interval cardio is very intense exercise and burns fat like crazy. You won't get bored doing medicine ball cardio but you will be exhausted!
Power, or speed strength (how fast your muscles can produce force) is one of the best ways to improve your workout efficiency (do more work in less time). To do this, you need to workout faster to retrain your neuromuscular system.
High intensity interval cardio training (HIIT) will:
a) significantly boost your metabolism--during and after exercise,
b) give you less muscle mass loss,
c) give you a faster rate of body fat-to-energy conversion and
d) significantly increase your VO2 Max capacity.
Medicine ball cardio can also help you break through a weight loss plateau. All of the early success associated with starting an exercise program can send you into a tailspin when you reach a plateau. You become frustrated and wonder "what am I doing wrong?" You probably just need to change up your exercise routine and you'll be okay.
Long, slow cardio sessions wastes time and your precious muscle mass also wastes away! Anaerobic cardio sessions, like medicine ball cardio and sprint interval cardio, have been proven to give superior heart-health and fat-burn. So, stop wasting your time and start building your lean, mean fat-burning machine! Devote more time to strength training and less time to cardio. That way, you will build more muscle mass and speed up your metabolism.
There are many ways to change up an exercise routine----do new exercises, adjust the intensity, adjust the amount of weight, adjust the repetitions/sets, etc. One of the best ways to get you "out of your exercise funk" is to add some power exercises to your cardio routine. Shorter, more intense workouts (weight training or cardio) will give you more fat loss gains.
If you're having trouble getting motivated, here are 2 tips for you:
1. Get your overall motivation right. These types of motivations will work: a) exercise and eat right because its good for YOU and YOU CARE ABOUT YOU and b) exercise because you enjoy it (find exercise types that you enjoy).
2. Set short-term and long-term goals. A good short-term goal would be to burn 1% of body fat and lose 3-5 pounds this week. A long-term goal could be to burn 5% of body fat and lose 10-15 pounds in a month.
If you can't do medicine ball or sprint interval cardio intervals just yet, start with fast-walking cardio intervals, work up to jogging intervals and then fast paced cardio intervals.
Here's an example: instead of doing cardio on the elliptical machine, do your medicine ball cardio with a pair of power exercises. All it takes is 20 intense minutes. It can go something like this:
--Full speed medicine ball diagonal chops (pictured above), 1 minute
--Walk for 2 minutes
--Full speed medicine ball front chops, 1 minute
--Walk for 2 minutes
Just do this rotation for 20 minutes and you have a very intense medicine ball cardio workout! And, on your weight training days, you could mix in some power medicine ball exercises.
Be sure and download your Free Medicine Ball and Dumbbell Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Power, or speed strength (how fast your muscles can produce force) is one of the best ways to improve your workout efficiency (do more work in less time). To do this, you need to workout faster to retrain your neuromuscular system.
High intensity interval cardio training (HIIT) will:
a) significantly boost your metabolism--during and after exercise,
b) give you less muscle mass loss,
c) give you a faster rate of body fat-to-energy conversion and
d) significantly increase your VO2 Max capacity.
Medicine ball cardio can also help you break through a weight loss plateau. All of the early success associated with starting an exercise program can send you into a tailspin when you reach a plateau. You become frustrated and wonder "what am I doing wrong?" You probably just need to change up your exercise routine and you'll be okay.
Long, slow cardio sessions wastes time and your precious muscle mass also wastes away! Anaerobic cardio sessions, like medicine ball cardio and sprint interval cardio, have been proven to give superior heart-health and fat-burn. So, stop wasting your time and start building your lean, mean fat-burning machine! Devote more time to strength training and less time to cardio. That way, you will build more muscle mass and speed up your metabolism.
There are many ways to change up an exercise routine----do new exercises, adjust the intensity, adjust the amount of weight, adjust the repetitions/sets, etc. One of the best ways to get you "out of your exercise funk" is to add some power exercises to your cardio routine. Shorter, more intense workouts (weight training or cardio) will give you more fat loss gains.
If you're having trouble getting motivated, here are 2 tips for you:
1. Get your overall motivation right. These types of motivations will work: a) exercise and eat right because its good for YOU and YOU CARE ABOUT YOU and b) exercise because you enjoy it (find exercise types that you enjoy).
2. Set short-term and long-term goals. A good short-term goal would be to burn 1% of body fat and lose 3-5 pounds this week. A long-term goal could be to burn 5% of body fat and lose 10-15 pounds in a month.
If you can't do medicine ball or sprint interval cardio intervals just yet, start with fast-walking cardio intervals, work up to jogging intervals and then fast paced cardio intervals.
Here's an example: instead of doing cardio on the elliptical machine, do your medicine ball cardio with a pair of power exercises. All it takes is 20 intense minutes. It can go something like this:
--Full speed medicine ball diagonal chops (pictured above), 1 minute
--Walk for 2 minutes
--Full speed medicine ball front chops, 1 minute
--Walk for 2 minutes
Just do this rotation for 20 minutes and you have a very intense medicine ball cardio workout! And, on your weight training days, you could mix in some power medicine ball exercises.
Be sure and download your Free Medicine Ball and Dumbbell Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Senin, 19 Maret 2012
Apply Fat Burning Tips in Your Workouts and Shape Up
What good is fat burning information if you don't apply it in your workouts?
I can't count how many people have asked me for advice on how to burn fat, lose weight and shape up....yet, they basically continue to do the same workouts that haven't worked! We are all comfortable with familiarity but you won't get different results doing the same things. Similarly, a great meal plan won't do you any good if you don't use it consistently.
I'm talking about changing your behaviors so you can transform your body from fat to lean. It takes much time, sacrifice and trial and error. You will have to change your lifestyle. You should want to--for your health first and beauty.
If you aren't burning fat, you may need more challenging workouts. Change your thought process about how you do your workouts. Long, grueling workouts won't give you better results.
For example, long, slow cardio sessions wastes time and your precious muscle mass also wastes away! Anaerobic cardio sessions, like sprint intervals, have been proven to give superior heart-health and fat-burn benefits. So, stop wasting your time and start building your lean, mean fat-burning machine!
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.
Devote more time to strength training and less time to cardio. That way, you will build more muscle mass, burn more fat, lean out your body and speed up your metabolism.
There are 8 different types of challenging workouts for you to do in my Free Fat Loss Workouts!
Research has proven what I know from personal experience: you can accomplish your workout goals in 20-30 minutes per session by increasing and varying the intensity. It is the best way to burn fat in the shortest amount of time. This training method is also used to increase speed and VO2 Max.
Strength train your movements and not just your muscles. You will burn more fat because you will be training all muscle groups. Some call this functional strength training.
If you are strong but rigid in your movements, you are headed for injuries. You can't burn fat if you're injured. Bodyweight exercises are good for improving your strength and range of motion in all planes. It also allows you to work on quality of movement before increasing the weight of the lifts.
Functional training is basically training your body for how you want to live and play. For example, a recreational athlete will train differently from someone who just wants to maintain general fitness.
Build foundational body and core strength so your body will hold up under intense training to come.
Do full body strength workouts, which will include core strength exercises and total body flexibility exercises. This way your workouts will focus on your "weak links" while training the other parts of your body.
Performing a weight (or resistance) exercise incorrectly can cause pain in your joints, back or other unintended areas. For example, the squat or lunge should primarily work and strengthen the glutes,quadriceps and hamstrings. If you feel unusual pain or stress in your back or knees, this could signal injury or incorrect performance of the exercise.
Its time for you to take positive steps every day to burn fat, lose the weight and shape the lean body you want! Don't let anything hold you back. Past weight loss failures are just that---the past. Get the right plan and follow it.
You have to be willing to follow expert guidance and feedback to reach your fat loss and weight loss goals. Be willing to try new things that you might not think will work. And, be realistic about your goals.
You will never reach your fat loss, weight loss and body toning goals if they are unrealistic. Some of us just don't have the genetic makeup to look like cover models. That's okay! You can set a goal to look and feel the best that YOU can. That's a realistic goal.
Download your FREE 14-Day Accelerated Fat Loss Program, start burning max fat and start building your lean, hard body!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
I can't count how many people have asked me for advice on how to burn fat, lose weight and shape up....yet, they basically continue to do the same workouts that haven't worked! We are all comfortable with familiarity but you won't get different results doing the same things. Similarly, a great meal plan won't do you any good if you don't use it consistently.
I'm talking about changing your behaviors so you can transform your body from fat to lean. It takes much time, sacrifice and trial and error. You will have to change your lifestyle. You should want to--for your health first and beauty.
If you aren't burning fat, you may need more challenging workouts. Change your thought process about how you do your workouts. Long, grueling workouts won't give you better results.
For example, long, slow cardio sessions wastes time and your precious muscle mass also wastes away! Anaerobic cardio sessions, like sprint intervals, have been proven to give superior heart-health and fat-burn benefits. So, stop wasting your time and start building your lean, mean fat-burning machine!
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.
Devote more time to strength training and less time to cardio. That way, you will build more muscle mass, burn more fat, lean out your body and speed up your metabolism.
There are 8 different types of challenging workouts for you to do in my Free Fat Loss Workouts!
Research has proven what I know from personal experience: you can accomplish your workout goals in 20-30 minutes per session by increasing and varying the intensity. It is the best way to burn fat in the shortest amount of time. This training method is also used to increase speed and VO2 Max.
Strength train your movements and not just your muscles. You will burn more fat because you will be training all muscle groups. Some call this functional strength training.
If you are strong but rigid in your movements, you are headed for injuries. You can't burn fat if you're injured. Bodyweight exercises are good for improving your strength and range of motion in all planes. It also allows you to work on quality of movement before increasing the weight of the lifts.
Functional training is basically training your body for how you want to live and play. For example, a recreational athlete will train differently from someone who just wants to maintain general fitness.
Build foundational body and core strength so your body will hold up under intense training to come.
Do full body strength workouts, which will include core strength exercises and total body flexibility exercises. This way your workouts will focus on your "weak links" while training the other parts of your body.
Performing a weight (or resistance) exercise incorrectly can cause pain in your joints, back or other unintended areas. For example, the squat or lunge should primarily work and strengthen the glutes,quadriceps and hamstrings. If you feel unusual pain or stress in your back or knees, this could signal injury or incorrect performance of the exercise.
Its time for you to take positive steps every day to burn fat, lose the weight and shape the lean body you want! Don't let anything hold you back. Past weight loss failures are just that---the past. Get the right plan and follow it.
You have to be willing to follow expert guidance and feedback to reach your fat loss and weight loss goals. Be willing to try new things that you might not think will work. And, be realistic about your goals.
You will never reach your fat loss, weight loss and body toning goals if they are unrealistic. Some of us just don't have the genetic makeup to look like cover models. That's okay! You can set a goal to look and feel the best that YOU can. That's a realistic goal.
Download your FREE 14-Day Accelerated Fat Loss Program, start burning max fat and start building your lean, hard body!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Kamis, 15 Maret 2012
Top 10 Marathoner's Foot Injury Prevention List
Marathon runners seem to be everywhere these days. More and more people are taking on the challenge of running a half marathon (13.1 miles) or full marathon (26.2 miles). Both distances can cause foot and other injuries, if you don't train properly.
Marathoners and even 10K/5K racers/triathletes are at risk for more foot injuries than the average exerciser. Prevention of injuries is always best. I have seen more than one friend over-training for these events and literally "running themselves into the ground."
Repetitive stress injuries like plantar fasciitis, runner's knee and Achilles tendinitis are just a few of the injuries you should try and prevent. Its just common sense for runners to take care of their feet.
Did you know that every stride you take while running applies a force of 3-4 times your body weight across your knees, ankles and feet? Enough said!
New York City podiatrist, Dr. Oliver Zong, is one of the premier cosmetic foot surgeons in the country. He serves as the Director of Surgery at NYC FootCare and is on the Board of Directors at Gramercy Park Surgery Center. Dr. Zong offers foot related advice and tips to runners training for and participating in the New York City Marathon.
So, here is Dr. Zong's Top 10 injury prevention list for runners:
1. Stretching. Stretching primes the body for the strenuous activity. Stretch before and after running. Concentrate on the calves, hamstrings, quads and feet.
2. Shoes. Invest in a good pair of running shoes. They provide specific impact support that running demands. If your feet sweat heavily during running, try putting talcum powder in your shoes to keep feet dry.
3. Orthotics. If you have arch or heel pain, you may be a perfect candidate for orthotics. Visit a podiatrist to inquire about purchasing orthotics for your shoes.
4. Socks. Cotton socks absorb moisture. For a long run like a marathon, your feet may require a synthetic sock (containing acrylic), which helps alleviate moisture from your skin. Make sure that the seams of your socks are not in an area of pressure, which can lead to a lot of pain. If you cannot find a comfortable location for the seams, try turning socks inside out.
5. Anti-Inflammatory Medications. Do not pop Advil or Aleve before a race to prevent aches that may arise during the race. Save this treatment for the day after the race. Taking anti-inflammatory medications will mask any pain that is felt during the race and can lead to more serious injury. Pain is a valuable feedback mechanism that you need to pay attention to during a long run.
6. Groom Toenails. Make sure your toenails are not long before a race. They should not extend past the tip of your toe and should be shaped in a straight cut. If you do not properly groom your toenails before a marathon, you run the risk of developing an ingrown nail or even a fungal nail.
7. Toes. If you have a tendency to develop corns and callouses on the tips of your toes, try adding padding in your sneakers underneath your toes. If your toes or toenails turn black, you may have developed subungual hematoma (bleeding under the nails). This may cause nails to fall off. Keep the area clean and dry to prevent infection and seek treatment from your podiatrist.
8. Blisters. Blisters are the results of excessive friction between shoes and feet. Take preventative steps by making sure shoes fit properly and are laced up so that they are form fitting to your feet. If you are prone to blisters, apply Vaseline to problem areas prior to your run or try padded "blister proof" socks like those made by Thorlo. Additionally, applying moleskin to problem areas also prevents blisters from forming.
9. Visit Your Podiatrist. Dr. Zong's patients who run in the New York City Marathon make appointments the entire week before the race to get rid of corns, callouses, get moleskin, have their orthodics padded, and in some cases receive cortisone injections for their heel spurs (plantar fasciitis).
10. Finish Line. When the race is complete Dr. Zong says practice RICE:
a. Rest your feet.
b. Ice helps keep inflammation and swelling down.
c. Compression with ACE wraps will also reduce swelling.
d. Elevation will help your feet rest up for the next big run.
Dr. Zong is credited with coining the terms, "Foot Makeover", "Foot Facelift", "The Toe Tuck", and "High Heel Feet".
Read my article series on lower leg running injuries.
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
Marathoners and even 10K/5K racers/triathletes are at risk for more foot injuries than the average exerciser. Prevention of injuries is always best. I have seen more than one friend over-training for these events and literally "running themselves into the ground."
Repetitive stress injuries like plantar fasciitis, runner's knee and Achilles tendinitis are just a few of the injuries you should try and prevent. Its just common sense for runners to take care of their feet.
Did you know that every stride you take while running applies a force of 3-4 times your body weight across your knees, ankles and feet? Enough said!
New York City podiatrist, Dr. Oliver Zong, is one of the premier cosmetic foot surgeons in the country. He serves as the Director of Surgery at NYC FootCare and is on the Board of Directors at Gramercy Park Surgery Center. Dr. Zong offers foot related advice and tips to runners training for and participating in the New York City Marathon.
So, here is Dr. Zong's Top 10 injury prevention list for runners:
1. Stretching. Stretching primes the body for the strenuous activity. Stretch before and after running. Concentrate on the calves, hamstrings, quads and feet.
2. Shoes. Invest in a good pair of running shoes. They provide specific impact support that running demands. If your feet sweat heavily during running, try putting talcum powder in your shoes to keep feet dry.
3. Orthotics. If you have arch or heel pain, you may be a perfect candidate for orthotics. Visit a podiatrist to inquire about purchasing orthotics for your shoes.
4. Socks. Cotton socks absorb moisture. For a long run like a marathon, your feet may require a synthetic sock (containing acrylic), which helps alleviate moisture from your skin. Make sure that the seams of your socks are not in an area of pressure, which can lead to a lot of pain. If you cannot find a comfortable location for the seams, try turning socks inside out.
5. Anti-Inflammatory Medications. Do not pop Advil or Aleve before a race to prevent aches that may arise during the race. Save this treatment for the day after the race. Taking anti-inflammatory medications will mask any pain that is felt during the race and can lead to more serious injury. Pain is a valuable feedback mechanism that you need to pay attention to during a long run.
6. Groom Toenails. Make sure your toenails are not long before a race. They should not extend past the tip of your toe and should be shaped in a straight cut. If you do not properly groom your toenails before a marathon, you run the risk of developing an ingrown nail or even a fungal nail.
7. Toes. If you have a tendency to develop corns and callouses on the tips of your toes, try adding padding in your sneakers underneath your toes. If your toes or toenails turn black, you may have developed subungual hematoma (bleeding under the nails). This may cause nails to fall off. Keep the area clean and dry to prevent infection and seek treatment from your podiatrist.
8. Blisters. Blisters are the results of excessive friction between shoes and feet. Take preventative steps by making sure shoes fit properly and are laced up so that they are form fitting to your feet. If you are prone to blisters, apply Vaseline to problem areas prior to your run or try padded "blister proof" socks like those made by Thorlo. Additionally, applying moleskin to problem areas also prevents blisters from forming.
9. Visit Your Podiatrist. Dr. Zong's patients who run in the New York City Marathon make appointments the entire week before the race to get rid of corns, callouses, get moleskin, have their orthodics padded, and in some cases receive cortisone injections for their heel spurs (plantar fasciitis).
10. Finish Line. When the race is complete Dr. Zong says practice RICE:
a. Rest your feet.
b. Ice helps keep inflammation and swelling down.
c. Compression with ACE wraps will also reduce swelling.
d. Elevation will help your feet rest up for the next big run.
Dr. Zong is credited with coining the terms, "Foot Makeover", "Foot Facelift", "The Toe Tuck", and "High Heel Feet".
Read my article series on lower leg running injuries.
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
Transform Your Body Faster with Complex Strength Training
Shape and tone (transform) your body better and faster with complex strength training. Do you have less time to workout these days? Me too. If your fat loss progress has stalled, try complex strength training. It works big-time!
Kick your fat-burning into higher gear. This method burns fat better than traditional strength training. Complex strength training should not be tried by beginners or those with inadequate body strength. It is a high-risk, high-reward type of superset strength training.
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.
If you want to burn more fat, add higher intensity to your workouts. Complex strength training will cause your neuromuscular system to adapt to new training stimuli. This will help improve your fat loss and weight loss results.
Power, or speed strength (how fast your muscles can produce force) is one of the best ways to improve your workout efficiency. Plyometric exercises help you to increase power. When plyometric exercises are paired with a similar strength exercise, your strength and body shape will improve faster.
Complex training to improve strength supersets a power exercise with a biomechanically similar strength exercise. An example would be pairing repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps to get maximum neuromuscular adaptations.
You would do a set of full-speed repeating squat jumps (8-10 reps). Rest 1-2 minutes and then do 3-5 barbell squats at 85%-90% of 1 rep maximum. This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength.
Exercises like the squat works the major muscle groups. To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat, deadlift and rows.
Compound exercises will help you burn more fat because of the intensity of working large muscle groups in your body. You will also burn more calories and fat after your workout.
Other strength and plyometric exercises can also be superset this way (such as shoulder press/explosive medicine ball 2-handed upward throw and bench press/explosive medicine ball two-handed chest pass).
Other ways to change up your workouts include (but not limited to):
1. alternate lifting light weights and heavy weights,
2. adjust the number of repetitions and sets,
3. do different exercises for the same muscle groups,
4. alternate routines such as circuit training and superset training,
5. change the speed of your sets such as using slow, moderate and full speed repetitions and
6. do more isometric exercises.
Isometric exercises are very underrated and are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.
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.
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).
Start burning more fat 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
Kick your fat-burning into higher gear. This method burns fat better than traditional strength training. Complex strength training should not be tried by beginners or those with inadequate body strength. It is a high-risk, high-reward type of superset strength training.
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.
If you want to burn more fat, add higher intensity to your workouts. Complex strength training will cause your neuromuscular system to adapt to new training stimuli. This will help improve your fat loss and weight loss results.
Power, or speed strength (how fast your muscles can produce force) is one of the best ways to improve your workout efficiency. Plyometric exercises help you to increase power. When plyometric exercises are paired with a similar strength exercise, your strength and body shape will improve faster.
Complex training to improve strength supersets a power exercise with a biomechanically similar strength exercise. An example would be pairing repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps to get maximum neuromuscular adaptations.
You would do a set of full-speed repeating squat jumps (8-10 reps). Rest 1-2 minutes and then do 3-5 barbell squats at 85%-90% of 1 rep maximum. This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength.
Exercises like the squat works the major muscle groups. To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat, deadlift and rows.
Compound exercises will help you burn more fat because of the intensity of working large muscle groups in your body. You will also burn more calories and fat after your workout.
Other strength and plyometric exercises can also be superset this way (such as shoulder press/explosive medicine ball 2-handed upward throw and bench press/explosive medicine ball two-handed chest pass).
Other ways to change up your workouts include (but not limited to):
1. alternate lifting light weights and heavy weights,
2. adjust the number of repetitions and sets,
3. do different exercises for the same muscle groups,
4. alternate routines such as circuit training and superset training,
5. change the speed of your sets such as using slow, moderate and full speed repetitions and
6. do more isometric exercises.
Isometric exercises are very underrated and are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.
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.
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).
Start burning more fat 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
Selasa, 13 Maret 2012
25 Eating Tips to Help Fat Burning and Weight Management
Those of you who have succeeded with fat loss and weight management have a healthy, managed eating plan that you comply with on most days.
I will share 25 common eating tips that successful fat-burners do consistently:
1. Make the commitment to change your eating habits no matter what it takes...this commitment will help you overcome the stumbles and setbacks along the way.
2. Start keeping a food journal as soon as possible. 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 will help you to plan your meals better and avoid binge eating and emotional eating. You won't need to keep a food journal once you have the eating part figured out.
Eat These 3 Foods to Burn More Belly Fat
3. Get an accountability partner such as a spouse, friend or personal trainer. You can challenge each other to make good food choices.
4. Add healthy foods to your menu that you like. You are more likely to stay with a menu loaded with foods you like. Replace the foods that are bad for you with healthy foods.
5. Set your daily calorie intake based on your basal metabolic rate, your activity level and your goals. This way, you won't eat too much or too little. Maintaining the right amount of calorie deficit on most days (burning more calories than you consume) is the key to burning fat and losing weight.
6. I don't recommend any diet that omits one of the macronutrients (carbs, protein, fat). Your body's metabolism needs all 3 macronutrients to work efficiently.
7. The various "body organ cleansers" out there on the market are not the key to your fat loss and weight loss.....regular exercise (weight training and interval cardio) and good nutrition are your tickets to a permanent lean and toned body. Remember that healthy foods such as fruits and veggies play a role in keeping your body clean (and alot less expensive).
8. Along the same lines, there are no magic pills, powders or creams that will give you a permanent lean and toned body.
9. Control calorie intake by eating more water-based foods (volume eating). The basics of it is to eat as many foods with high water content/low calories as you can. Foods such as fresh fruits and vegetables are examples. These types of foods help you to feel fuller (satiety) while eating fewer calories.
For instance, grapes with the same calorie amount as raisins will provide more satiety and theoretically help you eat less the rest of the day. Energy density of food is a key component when trying to add volume to your diet. Fibrous foods should also be high on your list of filling, healthy foods.
10. Get enough sleep. 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. Sleep deprivation also negatively affects your workout performance. The general rule is 7-8 hours of sleep a night. Some may need more sleep or a little less. Don't sabotage your exercise program and weight loss efforts by not getting enough shut-eye.
11) No matter how fast your metabolism, a calorie surplus (consuming more calories than you burn) causes you to gain fat and weight.
A slow or sluggish metabolism is not the major cause of weight gain. Too many daily calorie surpluses is the major cause of weight gain.
Lifting weights (including bodyweight exercises) and cardio exercise will give you a higher metabolic rate. A combination of circuit weight training and high intensity interval cardio will get your metabolism "revved up."
Eating smaller, frequent meals about 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.
12. You need fats in your diet for your body to function properly. Fats are also filling. Get about 20% of total daily calories from fats. Eat little or no trans fats. Eating too many (and too often) trans fats will land you in the doctor's office with heart and cholesterol problems!
Focus mainly on eating heart-healthy unsaturated fats. Monounsaturated fats (MUFAs) can lower bad cholesterol (LDL) and lower total cholesterol. Good sources of MUFAs are nuts (especially raw), nut butters, olives, olive oil, avocados, safflower oil, peanut oil.
Polyunsaturated fats (PUFAs) are also good for you---especially the omega-3 fats found in cold-water fatty fish like salmon, mackerel, herring, sardines, trout and white tuna. Flaxseed and walnuts are also good sources of omega-3 fats. Eat more omega-3 fats and less omega 6 fats.
Too much omega 6 fat intake can lead to inflammation that causes arthritis, cancer and heart disease. Sources of omega-6 fats are soybean oil, sunflower oil, peanut oil, corn oil, sesame oil and cottonseed oil. Conjugated linoleic acid(CLA) fats found in red meat and dairy are also good for you provided they come from grass-fed cattle. Another option would be to supplement your diet with fish oil.
Limit eating saturated fats. Some sources of saturated fats are healthy, such as from coconut oil. Moderation is the key to eating saturated fats.
Count the calories with fatty foods just like any other food. For example, nuts are good for you but they are loaded with calories. A handful of raw almonds will do the trick for you.
13. Eat breakfast. A good healthy breakfast gets your metabolism kicked off for the day. And, continue to eat small meals every 3-4 hours to keep up your energy and to keep your metabolism humming along.
Eat one serving of food each meal. Don't ever super-size a meal. Go easy on the condiments. Sauces, dips, ketchup, mayo and toppings are loaded with calories.
14. Plan and pack your meals for the day. This way, you are more likely to stay with your nutrition plan.
15. This rule always applies to any day---if its fried, let it slide!
16. Alcohol has calories too (7 calories per gram). When you take a drink of alcohol, your body converts a small amount of it into fat and the rest is converted (by the liver) into a substance called acetate.
This acetate is then quickly released into the bloodstream and used as the body's main source of energy. So, your body is using the acetate as energy instead of the stored fat in your body. The more you drink, the more fat your body will store!
Research published in the American Journal of Clinical Nutrition reported that fat metabolism can be reduced by as much as 73% after only two drinks of vodka and lemonade in a one hour time period. You can see how excess alcohol consumption can contribute to the dreaded "beer belly." So, this is just one more reason to drink alcohol in moderation.
17. Carbs are not your enemy! They are your body's preferred source of energy, especially during intense exercise. Eating fast digesting carbs immediately before or after your workout will not spike your blood sugar levels.
18. Eat protein with every meal. Protein helps you feel fuller for a longer period of time, helps to keep carbs from spiking insulin levels and repairs your muscles after a tough workout.
19. Don't skip your post-workout meal. It is important to help your body recover from intense exercise (especially weight training). You don't have to eat immediately after your workout. There is a 30-45 minute "window of opportunity" where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth. If you miss this "window of opportunity" it is gone forever. A protein/carb shake will work well.
20. Drink water and unsweetened drinks (like tea) most of the time. It will help you eat less and help your body function better.
21. Forget the quick weight loss gimmicks (they lead to yo-yo weight loss and even more weight gain)! There are no quick solutions to permanent fat loss and weight loss.
22. Eat foods with one ingredient as much as possible. Whole, natural foods have one ingredient---like fruits, veggies, fish and nuts.
23. Try not to eat foods stored in a box or bag. These foods are usually loaded with trans fats and saturated fats.
24. Don't assume that LOW-FAT means LOW-CAL---Read the Label.
25. Stick to your meal plan at least 90% of the time and you should be just fine (provided you are sticking to your exercise plan).
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
I will share 25 common eating tips that successful fat-burners do consistently:
1. Make the commitment to change your eating habits no matter what it takes...this commitment will help you overcome the stumbles and setbacks along the way.
2. Start keeping a food journal as soon as possible. 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 will help you to plan your meals better and avoid binge eating and emotional eating. You won't need to keep a food journal once you have the eating part figured out.
Eat These 3 Foods to Burn More Belly Fat
3. Get an accountability partner such as a spouse, friend or personal trainer. You can challenge each other to make good food choices.
4. Add healthy foods to your menu that you like. You are more likely to stay with a menu loaded with foods you like. Replace the foods that are bad for you with healthy foods.
5. Set your daily calorie intake based on your basal metabolic rate, your activity level and your goals. This way, you won't eat too much or too little. Maintaining the right amount of calorie deficit on most days (burning more calories than you consume) is the key to burning fat and losing weight.
6. I don't recommend any diet that omits one of the macronutrients (carbs, protein, fat). Your body's metabolism needs all 3 macronutrients to work efficiently.
7. The various "body organ cleansers" out there on the market are not the key to your fat loss and weight loss.....regular exercise (weight training and interval cardio) and good nutrition are your tickets to a permanent lean and toned body. Remember that healthy foods such as fruits and veggies play a role in keeping your body clean (and alot less expensive).
8. Along the same lines, there are no magic pills, powders or creams that will give you a permanent lean and toned body.
9. Control calorie intake by eating more water-based foods (volume eating). The basics of it is to eat as many foods with high water content/low calories as you can. Foods such as fresh fruits and vegetables are examples. These types of foods help you to feel fuller (satiety) while eating fewer calories.
For instance, grapes with the same calorie amount as raisins will provide more satiety and theoretically help you eat less the rest of the day. Energy density of food is a key component when trying to add volume to your diet. Fibrous foods should also be high on your list of filling, healthy foods.
10. Get enough sleep. 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. Sleep deprivation also negatively affects your workout performance. The general rule is 7-8 hours of sleep a night. Some may need more sleep or a little less. Don't sabotage your exercise program and weight loss efforts by not getting enough shut-eye.
11) No matter how fast your metabolism, a calorie surplus (consuming more calories than you burn) causes you to gain fat and weight.
A slow or sluggish metabolism is not the major cause of weight gain. Too many daily calorie surpluses is the major cause of weight gain.
Lifting weights (including bodyweight exercises) and cardio exercise will give you a higher metabolic rate. A combination of circuit weight training and high intensity interval cardio will get your metabolism "revved up."
Eating smaller, frequent meals about 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.
12. You need fats in your diet for your body to function properly. Fats are also filling. Get about 20% of total daily calories from fats. Eat little or no trans fats. Eating too many (and too often) trans fats will land you in the doctor's office with heart and cholesterol problems!
Focus mainly on eating heart-healthy unsaturated fats. Monounsaturated fats (MUFAs) can lower bad cholesterol (LDL) and lower total cholesterol. Good sources of MUFAs are nuts (especially raw), nut butters, olives, olive oil, avocados, safflower oil, peanut oil.
Polyunsaturated fats (PUFAs) are also good for you---especially the omega-3 fats found in cold-water fatty fish like salmon, mackerel, herring, sardines, trout and white tuna. Flaxseed and walnuts are also good sources of omega-3 fats. Eat more omega-3 fats and less omega 6 fats.
Too much omega 6 fat intake can lead to inflammation that causes arthritis, cancer and heart disease. Sources of omega-6 fats are soybean oil, sunflower oil, peanut oil, corn oil, sesame oil and cottonseed oil. Conjugated linoleic acid(CLA) fats found in red meat and dairy are also good for you provided they come from grass-fed cattle. Another option would be to supplement your diet with fish oil.
Limit eating saturated fats. Some sources of saturated fats are healthy, such as from coconut oil. Moderation is the key to eating saturated fats.
Count the calories with fatty foods just like any other food. For example, nuts are good for you but they are loaded with calories. A handful of raw almonds will do the trick for you.
13. Eat breakfast. A good healthy breakfast gets your metabolism kicked off for the day. And, continue to eat small meals every 3-4 hours to keep up your energy and to keep your metabolism humming along.
Eat one serving of food each meal. Don't ever super-size a meal. Go easy on the condiments. Sauces, dips, ketchup, mayo and toppings are loaded with calories.
14. Plan and pack your meals for the day. This way, you are more likely to stay with your nutrition plan.
15. This rule always applies to any day---if its fried, let it slide!
16. Alcohol has calories too (7 calories per gram). When you take a drink of alcohol, your body converts a small amount of it into fat and the rest is converted (by the liver) into a substance called acetate.
This acetate is then quickly released into the bloodstream and used as the body's main source of energy. So, your body is using the acetate as energy instead of the stored fat in your body. The more you drink, the more fat your body will store!
Research published in the American Journal of Clinical Nutrition reported that fat metabolism can be reduced by as much as 73% after only two drinks of vodka and lemonade in a one hour time period. You can see how excess alcohol consumption can contribute to the dreaded "beer belly." So, this is just one more reason to drink alcohol in moderation.
17. Carbs are not your enemy! They are your body's preferred source of energy, especially during intense exercise. Eating fast digesting carbs immediately before or after your workout will not spike your blood sugar levels.
18. Eat protein with every meal. Protein helps you feel fuller for a longer period of time, helps to keep carbs from spiking insulin levels and repairs your muscles after a tough workout.
19. Don't skip your post-workout meal. It is important to help your body recover from intense exercise (especially weight training). You don't have to eat immediately after your workout. There is a 30-45 minute "window of opportunity" where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth. If you miss this "window of opportunity" it is gone forever. A protein/carb shake will work well.
20. Drink water and unsweetened drinks (like tea) most of the time. It will help you eat less and help your body function better.
21. Forget the quick weight loss gimmicks (they lead to yo-yo weight loss and even more weight gain)! There are no quick solutions to permanent fat loss and weight loss.
22. Eat foods with one ingredient as much as possible. Whole, natural foods have one ingredient---like fruits, veggies, fish and nuts.
23. Try not to eat foods stored in a box or bag. These foods are usually loaded with trans fats and saturated fats.
24. Don't assume that LOW-FAT means LOW-CAL---Read the Label.
25. Stick to your meal plan at least 90% of the time and you should be just fine (provided you are sticking to your exercise plan).
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
Senin, 12 Maret 2012
Your Spring Break Timesaver Workout
Here's a good, short fat-burning workout for you to do this spring break.
Everyone is busy during spring break. So, you need short, effective workouts to control the stress and not lose some of what you've worked so hard to achieve this year. You will look and feel better by "getting in your workouts."
If you have succeeded (or in the process) at transforming your body from fat to lean, you have health and fitness practices that you do on most days. It becomes a lifestyle. When your life speeds up, squeeze in your workouts.
Do one exercise after the other with little or no rest between exercises.
1. Prisoner squats, 10 repetitions
2. Incline pushups, 10 repetitions
3. Squat jumps, 10 repetitions, fast
4. Bentover dumbbell rows, 10 repetitions
5. Walking lunges with upper body rotation, 10 steps each leg
6. Plank, 10 repetitions, 10 second hold
7. Walking side lunges, 10 repetitions each leg
8. Back extensions, 10 repetitions
9. Medicine ball front chop, 10 repetitions, fast
Rest 2 minutes between circuits. Repeat this circuit 1-2 more times.
That's it! Do this short workout 1 or 2 times this week.
If you want to do an interval cardio workout on treadmill:
--Run fast, 1 minute
--Walk, 1.5 minutes
--Do this rotation for 20 minutes
If you run intervals outdoors on grass:
--Sprint 60 yards
--Walk back to starting line
--Sprint 60 yards
--Do this rotation for 20 minutes
If all else fails, exercise at the location where you are---even in your hotel room. Fit in 10-20 minutes of exercise during "dead time." Ten minutes of exercise here and 10 minutes of exercise there works just fine. And, try to walk as much as possible every day.
Have a great spring break!
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
Everyone is busy during spring break. So, you need short, effective workouts to control the stress and not lose some of what you've worked so hard to achieve this year. You will look and feel better by "getting in your workouts."
If you have succeeded (or in the process) at transforming your body from fat to lean, you have health and fitness practices that you do on most days. It becomes a lifestyle. When your life speeds up, squeeze in your workouts.
Do one exercise after the other with little or no rest between exercises.
1. Prisoner squats, 10 repetitions
2. Incline pushups, 10 repetitions
3. Squat jumps, 10 repetitions, fast
4. Bentover dumbbell rows, 10 repetitions
5. Walking lunges with upper body rotation, 10 steps each leg
6. Plank, 10 repetitions, 10 second hold
7. Walking side lunges, 10 repetitions each leg
8. Back extensions, 10 repetitions
9. Medicine ball front chop, 10 repetitions, fast
Rest 2 minutes between circuits. Repeat this circuit 1-2 more times.
That's it! Do this short workout 1 or 2 times this week.
If you want to do an interval cardio workout on treadmill:
--Run fast, 1 minute
--Walk, 1.5 minutes
--Do this rotation for 20 minutes
If you run intervals outdoors on grass:
--Sprint 60 yards
--Walk back to starting line
--Sprint 60 yards
--Do this rotation for 20 minutes
If all else fails, exercise at the location where you are---even in your hotel room. Fit in 10-20 minutes of exercise during "dead time." Ten minutes of exercise here and 10 minutes of exercise there works just fine. And, try to walk as much as possible every day.
Have a great spring break!
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
Jumat, 09 Maret 2012
Burn Fat, Manage Weight with activeNETWORK
Keep moving, stay more active, burn fat and manage your weight with the help of activeNETWORK.
activeNETWORK is the leading online community for people who want to discover, learn about, share, register for and ultimately participate in activities about which they are passionate. Millions of active individuals visit Active.com each month to search and register online for races, team sports and recreational activities; interact with others who have similar interests; start online training programs; and access nutrition, fitness and training tips.
I recommend these 5 steps to help you in your daily quest to build a lean body:
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. Are you afraid to set goals for fear of not reaching those goals? Since you need to take action, set a temporary goal of "just getting started exercising." You can set an appointment with a trainer to help figure out the rest.
5. Walk at least 30 minutes on your days off from exercise. This will help keep your fat burning enzymes active. As a general rule, walk every where you can instead of riding. All movement burns calories.
activeNETWORK hosts the world's largest directory of sports and recreational activities, facilities, venues and classes, which includes more than 66,000 races, leagues, tournaments, camps and other recreational listings in over 80 sports and 5,000 cities.
From 5K runs and marathons to cycling races, triathlons, baseball leagues, soccer camps, football tournaments, cheerleading clinics and more, finding activities to do is easy and online registration makes participation fast and convenient.
More than 6.5 million people receive the site's weekly and monthly newsletters offering local event information, featured stories, tips and drills, and gear reviews for a multitude of sports and interests.
activeNETWORK's thriving online community features original content and lively message boards with thousands of topics of interest to active individuals. Additionally, members can create personal profiles, share videos, post comments, ratings and more.
From baseball to badminton, scouting to student unions, eteamz web sites can be set up in five minutes or less and empower athletes, coaches, leaders, participants, families and friends to connect and communicate online quickly and easily.
To help participants prepare for their sports activities, Active.com also offers a range of online training tools and plans from fitness coaches and world renowned athletes. Participants can log and track workouts, select from plans for all athletic abilities and receive daily reminders.
Through the site's customized membership program, ActiveAdvantage, participants gain additional savings and discounts on sports gear, airfare, lodging, transportation, and online event registration fees.
Active.com is part of The Active Network, Inc., a leading provider of application services technology and marketing solutions for community service and participatory sports organizations. For more information about The Active Network, please go to www.ActiveNetwork.com.
Mark Dilworth at My Fitness Hut
activeNETWORK is the leading online community for people who want to discover, learn about, share, register for and ultimately participate in activities about which they are passionate. Millions of active individuals visit Active.com each month to search and register online for races, team sports and recreational activities; interact with others who have similar interests; start online training programs; and access nutrition, fitness and training tips.
I recommend these 5 steps to help you in your daily quest to build a lean body:
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. Are you afraid to set goals for fear of not reaching those goals? Since you need to take action, set a temporary goal of "just getting started exercising." You can set an appointment with a trainer to help figure out the rest.
5. Walk at least 30 minutes on your days off from exercise. This will help keep your fat burning enzymes active. As a general rule, walk every where you can instead of riding. All movement burns calories.
activeNETWORK hosts the world's largest directory of sports and recreational activities, facilities, venues and classes, which includes more than 66,000 races, leagues, tournaments, camps and other recreational listings in over 80 sports and 5,000 cities.
From 5K runs and marathons to cycling races, triathlons, baseball leagues, soccer camps, football tournaments, cheerleading clinics and more, finding activities to do is easy and online registration makes participation fast and convenient.
More than 6.5 million people receive the site's weekly and monthly newsletters offering local event information, featured stories, tips and drills, and gear reviews for a multitude of sports and interests.
activeNETWORK's thriving online community features original content and lively message boards with thousands of topics of interest to active individuals. Additionally, members can create personal profiles, share videos, post comments, ratings and more.
From baseball to badminton, scouting to student unions, eteamz web sites can be set up in five minutes or less and empower athletes, coaches, leaders, participants, families and friends to connect and communicate online quickly and easily.
To help participants prepare for their sports activities, Active.com also offers a range of online training tools and plans from fitness coaches and world renowned athletes. Participants can log and track workouts, select from plans for all athletic abilities and receive daily reminders.
Through the site's customized membership program, ActiveAdvantage, participants gain additional savings and discounts on sports gear, airfare, lodging, transportation, and online event registration fees.
Active.com is part of The Active Network, Inc., a leading provider of application services technology and marketing solutions for community service and participatory sports organizations. For more information about The Active Network, please go to www.ActiveNetwork.com.
Mark Dilworth at My Fitness Hut
Rabu, 07 Maret 2012
Short Fat Loss Workouts that Change Your Body
If you aren't burning fat during your workout, something's wrong. You may need to change your thought process about how you do your workouts. Are your workout sessions 2-3 hours?
Long, grueling workouts won't give you better results..........
For example, long, slow cardio sessions wastes time and your precious muscle mass also wastes away! Anaerobic cardio sessions, like sprint intervals, have been proven to give superior heart-health and fat-burn benefits. So, stop wasting your time and start building your lean, mean fat-burning machine!
Devote more time to strength training and less time to cardio. That way, you will build more muscle mass and speed up your metabolism.
Research has proven what I know from personal experience: you can accomplish your workout goals in 20-30 minutes per session by increasing and varying the intensity. It is the best way to burn fat in the shortest amount of time. This training method is also used to increase speed and VO2 Max.
Strength train your movements and not just your muscles. You will burn more fat because you will be training all muscle groups. Some call this functional strength training.
If you are strong but rigid in your movements, you are headed for injuries. You can't burn fat if you're injured. Bodyweight exercises are good for improving your strength and range of motion in all planes. It also allows you to work on quality of movement before increasing the weight of the lifts.
Functional training is basically training your body for how you want to live and play. For example, a recreational athlete will train differently from someone who just wants to maintain general fitness.
Build foundational body and core strength so your body will hold up under intense training to come.
Do full body strength workouts, which will include core strength exercises and total body flexibility exercises. This way your workouts will focus on your "weak links" while training the other parts of your body.
Performing a weight (or resistance) exercise incorrectly can cause pain in your joints, back or other unintended areas. For example, the squat or lunge should primarily work and strengthen the glutes,quadriceps and hamstrings. If you feel unusual pain or stress in your back or knees, this could signal injury or incorrect performance of the exercise.
Download your FREE 14-Day Accelerated Fat Loss Program, start burning max fat and start building your lean, hard body!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Long, grueling workouts won't give you better results..........
For example, long, slow cardio sessions wastes time and your precious muscle mass also wastes away! Anaerobic cardio sessions, like sprint intervals, have been proven to give superior heart-health and fat-burn benefits. So, stop wasting your time and start building your lean, mean fat-burning machine!
Devote more time to strength training and less time to cardio. That way, you will build more muscle mass and speed up your metabolism.
Research has proven what I know from personal experience: you can accomplish your workout goals in 20-30 minutes per session by increasing and varying the intensity. It is the best way to burn fat in the shortest amount of time. This training method is also used to increase speed and VO2 Max.
Strength train your movements and not just your muscles. You will burn more fat because you will be training all muscle groups. Some call this functional strength training.
If you are strong but rigid in your movements, you are headed for injuries. You can't burn fat if you're injured. Bodyweight exercises are good for improving your strength and range of motion in all planes. It also allows you to work on quality of movement before increasing the weight of the lifts.
Functional training is basically training your body for how you want to live and play. For example, a recreational athlete will train differently from someone who just wants to maintain general fitness.
Build foundational body and core strength so your body will hold up under intense training to come.
Do full body strength workouts, which will include core strength exercises and total body flexibility exercises. This way your workouts will focus on your "weak links" while training the other parts of your body.
Performing a weight (or resistance) exercise incorrectly can cause pain in your joints, back or other unintended areas. For example, the squat or lunge should primarily work and strengthen the glutes,quadriceps and hamstrings. If you feel unusual pain or stress in your back or knees, this could signal injury or incorrect performance of the exercise.
Download your FREE 14-Day Accelerated Fat Loss Program, start burning max fat and start building your lean, hard body!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Senin, 05 Maret 2012
30-Minute, Fat Burning Monday Superset Workout
A tough, 30-minute, fat burning workout is a great way to get your Monday going--especially if you didn't workout over the weekend!
You should use your body fat percentage to determine whether your body is really changing. If you are burning fat and losing inches, you are on the way to being successful with your weight loss and fat loss program.
You can weigh about the same amount (especially in the short-term) and still be successful. How? Burn body fat. If you weigh about the same but your body fat percentage decreases by 10%, your body is changing to more lean and toned. Soon, you will begin to lose weight and it will stay off. As you build muscle mass, your body will shrink and your metabolism will speed up.
Here are some bonus eating tips to get your week off on the right foot:
--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
Here is your tough, 30-minute Monday workout:
--Step ups, 4 sets/8 reps each leg (knee high platform) superset (followed immediately) with Pullups, 4 sets/8 reps (Rest 1 minute between supersets)
***Superset strength training burns fat better than traditional strength training. When you pair two non-competing exercises, it allows you to do more work because one or more muscle groups can rest while you work other or opposing muscle groups.
--Bench Press, 4 sets/8 reps superset with Bentover DB Rows, 4 sets/8 reps
(Rest 1 minute between supersets)
--DB Standing Shoulder Press, 4 sets/10 reps superset with barbell front lunges (pictured above) 4 sets/8 reps each leg (Rest 1 minute between supersets)
--Cooldown - 10 Minute walk, moderate pace
This type of workout will burn fat every time. You may need more rest time between supersets. All the major muscle groups are worked and its very intense.
Check your body fat percentage once a week to see if you need to make adjustments.
Quality of movement in doing your strength exercises should come before trying to increase the amount of weight you lift in those exercises. Doing this will avoid injuries due to incorrect execution of an exercise.
Performing a weight (or resistance) exercise incorrectly can cause pain in your joints, back or other unintended areas. For example, the squat or lunge should primarily work and strengthen the glutes,quadriceps and hamstrings. If you feel unusual pain or stress in your back or knees, this could signal injury or incorrect performance of the exercise.
What about the core work you ask? Your core will be challenged big time with this workout. Be sure to keep your torso braced (as if getting ready to take a punch) when you do repetitions.
Full body workouts will always strengthen your core and other "weak links" while training the other parts of your body.
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.
Standing dumbbell shoulder presses are absolutely a great core exercise. You will feel the pressure on your torso. Just make sure to stand upright as you do the repetitions. If you can't stand upright, the dumbbells are too heavy.
If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine.
Bentover dumbbell rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. You will also work your obliques in the process.
What about cardio? This type of workout will double as a strength and cardio workout so you maximize your time. Its okay if you want to do a short 10-minute interval cardio session at the end of the strength workout.
The main point? Do your workouts hard. Don't get too caught up in what to do. There are tons of exercises to choose from that will help you work every muscle group during a workout. Get busy working 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
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
You should use your body fat percentage to determine whether your body is really changing. If you are burning fat and losing inches, you are on the way to being successful with your weight loss and fat loss program.
You can weigh about the same amount (especially in the short-term) and still be successful. How? Burn body fat. If you weigh about the same but your body fat percentage decreases by 10%, your body is changing to more lean and toned. Soon, you will begin to lose weight and it will stay off. As you build muscle mass, your body will shrink and your metabolism will speed up.
Here are some bonus eating tips to get your week off on the right foot:
--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
Here is your tough, 30-minute Monday workout:
--Step ups, 4 sets/8 reps each leg (knee high platform) superset (followed immediately) with Pullups, 4 sets/8 reps (Rest 1 minute between supersets)
***Superset strength training burns fat better than traditional strength training. When you pair two non-competing exercises, it allows you to do more work because one or more muscle groups can rest while you work other or opposing muscle groups.
--Bench Press, 4 sets/8 reps superset with Bentover DB Rows, 4 sets/8 reps
(Rest 1 minute between supersets)
--DB Standing Shoulder Press, 4 sets/10 reps superset with barbell front lunges (pictured above) 4 sets/8 reps each leg (Rest 1 minute between supersets)
--Cooldown - 10 Minute walk, moderate pace
This type of workout will burn fat every time. You may need more rest time between supersets. All the major muscle groups are worked and its very intense.
Check your body fat percentage once a week to see if you need to make adjustments.
Quality of movement in doing your strength exercises should come before trying to increase the amount of weight you lift in those exercises. Doing this will avoid injuries due to incorrect execution of an exercise.
Performing a weight (or resistance) exercise incorrectly can cause pain in your joints, back or other unintended areas. For example, the squat or lunge should primarily work and strengthen the glutes,quadriceps and hamstrings. If you feel unusual pain or stress in your back or knees, this could signal injury or incorrect performance of the exercise.
What about the core work you ask? Your core will be challenged big time with this workout. Be sure to keep your torso braced (as if getting ready to take a punch) when you do repetitions.
Full body workouts will always strengthen your core and other "weak links" while training the other parts of your body.
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.
Standing dumbbell shoulder presses are absolutely a great core exercise. You will feel the pressure on your torso. Just make sure to stand upright as you do the repetitions. If you can't stand upright, the dumbbells are too heavy.
If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine.
Bentover dumbbell rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. You will also work your obliques in the process.
What about cardio? This type of workout will double as a strength and cardio workout so you maximize your time. Its okay if you want to do a short 10-minute interval cardio session at the end of the strength workout.
The main point? Do your workouts hard. Don't get too caught up in what to do. There are tons of exercises to choose from that will help you work every muscle group during a workout. Get busy working 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
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
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