10 On-The-Go Exercise Tips for Saturday

If Saturday is a busy crazy day for you, get your exercise on-the-go. There are many ways to exercise besides going to the gym or waiting until your "workout time." On a busy Saturday, if you wait until "workout time," you probably won't exercise at all."

So, here are 10 "on-the-go exercise tips" for you on a busy Saturday:

1. If your kid has a team practice, don't just watch. Take a walk or jog.

2. Join a league soccer or basketball team. You will usually have a game or practice on Saturday.

3. Do your yardwork or household chores.

4. If you take your kids to the mall, walk around the mall while they spend your money.

5. Remember to pack and plan your meals instead of eating fast food on-the-go.

6. Participate in that dance class, spin class or swim class on Saturday morning. This is a good way to get your Saturday started.

7. Walk the dog in the morning and evening.

8. If you watch television during the day, do a bodyweight workout during your favorite show.

9. Finish that paint job or fence job at your house.

10. If all else fails, do your regularly scheduled workout!

Just exercise on a busy Saturday any way you can. If you have some tips, let us know.

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

3 Top Bodyweight Metabolic Fat Burner Workouts

Bodyweight workouts don't get enough credit for their fat-burning potential.....

If you want to take your workouts to a higher level and blowtorch body fat, my FREE Bodyweight Metabolic Fat Burner Workouts are what you need. There are 3 levels: Bodyweight 200, 300 and 500. Start at the level you can handle.

Here’s what the research says:

a) Doing these types of short burst workouts will change your hormones allowing your body to naturally regulate fat burning, appetite and moods.

Short burst workouts, such as interval cardio and circuit weight training had these advantages over the low-to-moderate intensity workouts: a) more release of fat from cells, b) more fat used as fuel during exercise and c) increased metabolic rate after exercise. All it takes is 20-30 minutes of workout time.

b) Doing this type of exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout.

Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your metabolic workout!

Here are 3 bodyweight exercises to blowtorch your body fat:

1. Pullups

You must include bodyweight pullups in your exercise routine! The pullup is one of the best exercises you should be doing! If you haven't done a pullup since grade school, you need to bring the pullup out of your workout closet! If you can't do any, start doing 1 pullup and progress (assisted pullup machine or a spotter are also options).

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

--Hang from a pullup bar with your palms facing away from your body, your arms straight and your feet crossed together with legs bent about 90 degrees. Pull yourself up until your chin passes the bar.

--A wider grip (greater than shoulder width) will work your lats more. A closer grip (shoulder width or less) will work your middle back muscles more.

--If you lack grip strength, you can use straps to help.

Use proper technique when doing a pullup:

--Don't jut your chin out (it strains your cervical spine).

--Don't swing. It makes the pullup easier by using momentum. You need to pullup, not swing up.

--Don't let your chest collapse because that puts too much stress on your shoulders.

--Don't arch your lower back too much. You want your abdominal muscles to be engaged when you do the pullup. Keep your torso braced (as if taking a punch to the gut) during the pullup.

--When you start the pullup, drive your shoulder blades down and squeeze them together. This will engage your shoulder stabilizers more.

Don't be afraid of the pullup exercise.

2. Steps Ups on Knee High Platform

The bodyweight step up is one of the best leg toning and strengthening exercises available to you. It will help you burn more fat in your legs.

Step ups will also improve your dynamic balance. Its not that easy to balance all your weight on one leg (with good form) while stepping up onto a platform.

Do the step up this way:

--Face a bench or platform (knee high) and put your right foot on the bench. Your knee should be bent 90 degrees. Don't do this exercise with dumbbells until you have mastered the bodyweight version.

--As you lift your body on your right leg, keep your body erect (don't bend over) and look straight ahead. Balance on your leg for 1-2 seconds and descend. Don't let your left foot touch the platform.

--Do all required repetitions on the right leg and switch to left leg.

You may have to start with a platform lower than knee-high. Your hamstrings and butt will be worked more with a higher platform.

Exercises like the step up are important because it uses the same pathways that it takes to walk or run. Plus, one leg cannot compensate for weakness in the other leg. If your left leg is weaker, it will be forced to "catch up" to the right leg. Muscular balance is important to avoid injuries.

3. Triceps Dips on Bars

Tricep dips done on the bars will give you the most benefit. Your arms, chest and shoulders will be worked. Keep your hands by your side and don’t lean forward when doing the exercise. Your core will also get work during this exercise. Just brace (like taking a punch to your gut) your torso during the exercise.

Want more bodyweight workouts?

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

3 Vegetables that Fight Abdominal Fat

by Mike Geary - Certified Nutrition Specialist, co-author - Fat-Burning Kitchen

I bet you didn’t know that there is a specific class of vegetables that contain very specific phytonutrients that actually help to fight against abdominal fat.

Let me explain what they are and why…

First of all, if you’ve already grabbed a copy of my new Fat Burning Kitchen Program then you may already know about how certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from household cleaners, cosmetics, etc can act as xenoestrogens.

Xenoestrogens are chemicals that you are exposed to that have an estrogenic effect and excess exposure can cause hormone balance disruptions for both men and women. So these can wreak havoc in the body for both guys and gals.

These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store belly fat, along with many other problems.


So here’s where this specific class of vegetables comes in handy…

Eat These 3 Veggies to Burn More Abdominal Fat

One of those cool tricks that I teach in my Fat Burning Kitchen program is that cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, kale, cabbage, etc. contain specific and uniquephytonutrients such as indole-3-carbinol (I3C) that help to fight against these estrogenic compounds…

And by fighting against these belly fat stimulating estrogenic chemicals, this can help you fight against abdominal fat!

So there you go… just another excuse to do what mom always told you and eat more broccoli!
I’ve really learned to like brussells sprouts in the last year too… Melt a little grass-fed cheese on them and some garlic and they’re great!

In case you haven’t picked up your copy yet, I give away at least 12 other specific foods, teas, spices, etc that help to combat the xenoestrogens and can help you to burn abdominal fat faster in my new program… make sure to grab your copy of Fat-Burning Kitchen, and get started.

Pass this onto your friends… I bet you’ll shock them with this article about xenoestrogens and how broccoli, cauliflower, and brussels sprouts can help to fight the battle against abdominal fat.

Enjoy!

Eat These 3 Veggies 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

10 Top Free Weight Loss Tools

 Here are 10 of the best on-line tools for weight loss.  In my experience, realistic and measurable goals will help your chances of success in the fat loss and weight loss arena.


Source:  Diet-Blog

Sparkpeople

It’s hard to argue with 12 million people.  That’s how many have used SparkPeople – a free web service that offers more than many similar paid services.  The site has everything (food and weight tracking, exercise demos and plans, and a lot of social networking) – in fact so many features that it’s quite overwhelming.
The success of the program lead to a book being published: The Spark.

Fitocracy

Fitocracy is a web app (iPhone app also available) that is strictly for fitness goals.
Covering all kinds of workout and exercise tracking you also get points, levels, challenges, and… quests! Turning fitness into one big social game.

Fitday

A free service similar to Sparkpeople, Fitday also offers premium services (ad-free). A very popular tracker.

Freedieting’s weight loss calculators

Quick and simple: the calculators at freedieting cover most things you’ll need — daily calories, macro-nutrient levels. Even has calculators if you are pregnant or breastfeeding. BONUS: Calorie calculator does metric as well as US units and handles zig-zagging calories.  We even published a success story: Russell lost 80 pounds using these calculators.

Slimkicker

Slimkicker is a newer web app that “gamifies” the dieting process.
You can set challenges (e.g. no snacks after dinner) and get awarded points and compete with others. You can also track foods and calories.

MyFitnessPal

MyFitnessPal is a big community site offering all kinds of logging and tracking for food and exercise.
Also has apps for iPhone, Android, Blackberry, and Windows phones.

 Daily Challenge

Not strictly for weight loss – but for anything where you want to change.
Daily Challenge helps you set well… daily challenges… It’s fully integrated with social media and comes in all flavors (web app, smartphone app, iPad etc).

Eat Different

Eat Different is a web app for tracking diet and exercise.
It is heavily integrated with Facebook and allows setting all kinds of goals.

Lose It!

Lose It offers recipes, social networking, goals, diet and exercise tracking.
So much choice! What does one do?

Swole.me

In it’s beta stage – Swole.me is a web app that attempts to dream up a meal plan for you based on your daily calorie allowance.  Difficult to do when there are so many factors governing our food choices – but worth a look.

Bonus…

Other notable mentions:

• Superbetter – A game the helps you to get better at tackling challenges.
• RunKeeper – 6 million users. Lots of running.
• MakeMyPlate – Entirely visual approach – drag and drop foods onto your plate and it does the rest.
• DailyBurn – monthly subscription but offers access to personal trainers and some stunning workout video guides.
• DailyPlate – free diet tracker from livestrong.com
• Nutrition Data – Large nutrition database.
• Calorie King – Large diet tracker.

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

2 Top Tips to Burn Your Belly Fat

Who doesn't want to burn belly fat? Burning belly fat is actually simple if you're consistent with good habits. But, being consistent often becomes the problem.

Belly fat has been associated with contributing to such diseases as cancer. Belly fat causes other health problems too. Scientist have learned much more about fat cells (adipose tissue). Researchers from Washington University School of Medicine in St. Louis found that abdominal fat cells secrete inflammatory proteins that cause damage to blood vessels and other cells.

These inflammatory chemicals secreted by belly fat cells are implicated in the development of coronary artery disease and Metabolic Syndrome. That is why personal trainers and health professionals always measure body fat with a special emphasis placed on your belly fat.

Even though you may be "normal weight," you may still have too much body fat. This will negatively impact your health. So, you can't just concentrate on the weigh scale.

You need to know where you are fat no matter what your Body Mass Index (BMI) may be. You can be skinny with high body fat (skinny-fat). You may also be normal weight obese. You are obese if you have too much body fat.

Eat These 3 Veggies to Burn More Belly Fat

Do these 2 tips to burn your belly fat:

1. Don't focus on your belly fat. Focus on burning total body fat with full body circuit strength training and short, intense cardio sessions. Your strength training sessions should be about 30-45 minutes (3 times a week) and your cardio sessions should be about 20 minutes (2-3 times a week).

Your strength training workouts will include core exercises like planks, ab ball rollouts (pictured above) bridges, back extensions and mountain climbers to help burn your belly fat. If you want to do extra "belly fat burning" core exercises on off days, you can.

2. Make sure you have a healthy meal plan that includes plenty of whole, natural foods like fruits, vegetables, proteins and whole grains. Research has proven that protein keeps blood sugar levels more steady and helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high.

And, if you will cut sugars, fast foods, fried foods and processed foods from your diet, you will win the battle of the belly bulge.

Researchers at Penn State found that dieters who ate at least five servings of whole grain breads while following a low-calorie diet lost 24 percent more abdominal fat than those who averaged the same number of calories but ate refined grains, like white bread.

Follow your meal plan at least 90% of the time, exercise regularly and you will burn belly fat and total body fat over time----and it will stay off! Its not rocket science. You just have to be consistent.

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

3 Tips to Lose Weight without Losing Muscle Mass

Don't make losing weight your main fitness goal. There are much better goals to aim for that will leave you healthier and leaner---with no turning back to weight gain.

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

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

Here are 3 fat loss tips to keep you focused on changing your body:

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

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

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

2. Increase your muscle mass to permanently speed up your metabolism. This will help you burn more calories during the day and at rest.

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

Your muscle mass can be maintained/increased (and body fat decreased) throughout your life through weight training and cardio exercise. Your metabolism does not have to slow down as you age. Weight training also helps to keep your bones strong, helping to prevent conditions such as osteoporosis.

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

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

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

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

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

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

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

Be patient and eat right, build muscle, burn the fat and lose the weight. This process will give you a lean, healthy body for keeps.

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

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

Top 5 Fat-Burning Bodyweight Cardio Workouts

Bodyweight cardio will help you burn more body fat and shape your body faster. You don't need a treadmill, bike or elliptical machine to do your cardio exercise---just your body and some hard work.

With short, intense bodyweight cardio workouts you can:

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

And, it will keep you from the boredom and muscle-wasting that's built into long cardio sessions.

Intense bodyweight cardio workouts will increase your body's growth hormone which improves your fat-burning potential.

Because machines stabilize your body for you, bodyweight exercises help you develop strength that allows your body to stabilize itself. Bodyweight cardio can double as a strength and cardio workout so you maximize your time and get double benefit.

Doing this type of cardio will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state.

If you can do these exercises at full speed, you will get even more fat-burning benefits.

Here are my Top 5 Fat-Burning Bodyweight Cardio Workouts:

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

To continually challenge yourself, progress this cardio exercise to surfaces such as inclines or hills. Weighted resistance, such as vests, could also be used at some point.

Sprinting is definitely one of the fastest ways to burn fat and tone your body.

2. Jumps. This includes exercises such as squat jumps, jumping jacks, jump rope, pike jumps, side-to-side hops, front-to-back hops and tuck jumps. You can use one exercise or 2-5 exercises during a workout. Do the intervals for 30 seconds and walk for 1 minute. Total workout time is 20 minutes.

3. Mountain Climbers. The mountain climber is a versatile exercise in that you can do it on level ground, on an incline, knee-across-your-body, as a warmup, as cardio or as a speed exercise.

Either way, include mountain climbers in your workouts more often. It is one of the best and toughest exercises out there. It is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders.

You will need high levels of core strength to do this exercise the right way for each set. Do the intervals for 30 seconds and walk for 1 minute. Total workout time is 20 minutes.

4. Strength exercise combos. Get strength and cardio benefits with this highly effective form of exercise. You could do a workout that includes squats, squat jumps, pullups, pushups, burpees and inverted rows.

Do the intervals for 30 seconds and walk for 1 minute. Total workout time is 20 minutes.

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

Try these top 2 shuttle drills in your workouts:

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

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

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

Are you really ready to 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

5 Reasons to Trash Your Fad Diet

There's not a good reason to ever try a "fad diet" or "quick weight loss only diet." Why? Because you will end up with what you don't want--more weight gained than what you lost. Get a healthy meal plan that you can maintain.

If you try a "fad diet" or "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 "fad diets" and "quick weight loss only diets" lead 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.

Eat These 3 Veggies to Burn More Abdominal Fat

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!

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

3 Tips to Improve Fat Loss Workouts with Flexibility Routines

Its hard to burn fat and build muscle if your body is injured and broken down. One way to reduce risks of exercise injuries is to do regular flexibility training. Watch this short video:



You need to do more than jog for 5 minutes when getting ready for your workout. Most people will have muscle areas that are tighter because of the way they live. An example would be tight hip flexors, which is common with people who sit for most of the day (thanks to technology!)

So here are 3 tips to improve your flexibility and fat loss workouts:

1. Gone are the days when static stretching before workouts was commonly accepted as the best method. Current research suggests that a dynamic stretching routine will prepare your body better for your workout.

Among other things, a dynamic stretching routine will excite your central nervous system and juice up your muscles. Dynamic flexibility integrates various stretches in all three planes of motion to produce maximum extensibility of soft tissues throughout the full range of motion. You will use your muscles to warm up your muscles.

An example of a dynamic warmup would be:

--Jump Rope, 3-5 minutes
--Body Weight Squats, 3 sets/8 reps
--Walking Lunges with upper body rotation, 2 sets
--Lateral Lunges, 2 sets
--Leg Swings, front-to-back and side-to-side
--10 Pushups

2. End each workout with static stretching to bring your muscles back to normal length (hold the stretch for 20-30 seconds):

--Gastroc/Soleus (calf)
--Peroneals
--Hamstrings
--Hip Flexors/Quads/Psoas
--Erector Spinae
--Piriformis
--Adductors
--Lats, Pectorals, Neck

3. Self myofascial release with foam rolls (SMFR) should be a part of your flexibility program. It is like getting a massage. The foam roller is one of the most effective techniques for releasing tension while improving mobility.

Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment.

You'll immediately feel the effectiveness of SMFR and its something you can do every day at home. You will basically be your own massage therapist.

Here is a summary of the benefits of flexibility training:

--Corrects muscle imbalances
--Increases joint range of motion
--relieves joint stress
--decreases excessive tension of muscles
--maintains the normal functional length of all muscles
--helps to achieve optimum neuromuscular efficiency

Enjoy your workout today!

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

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

The 4 Best Ways to Eat Fats in Your Diet

Does Fat Make You Fat?

YES and NO. The right answer to this question is dependent on what type of fat we’re talking about. Certain fats are actually essential for so many important bodily functions, but the wrong kind of fat can lead us down an unhealthy path to weight gain and a long list of diseases.

 

Fat to Avoid

Hydrogenated Oils

You have probably already heard in the media or just about anywhere that hydrogenated oils are detrimental to your health, so avoid them at all costs. But what exactly are they?

Hydrogenation is a chemical process used to make fat more shelf stable. This hydrogenation method completely alters the liquid oil’s molecular structure so that it no longer resembles a natural fat. Because your body does not recognize the transformed molecule as a natural fat, it cannot process it and treats it as a toxin.

This “toxin” has been linked to cancer, birth defects, heart disease, diabetes, weight gain and obesity.
We must read labels! Hydrogenated oil and partially hydrogenated oil can be found in most packaged foods (margarine, crackers, chips, pretzels, cookies, cereal bars, sugar cereals, microwave popcorn, and low-fat and fat-free snacks). There are even many packaged foods advertised as “health foods” that include this toxic ingredient.

Fats You Must Eat

Your body cannot survive without fat – specifically essential fatty acids. Your brain, hormones, immune system, and digestion are all dependent on this healthy fat (which is why people who go on very extreme low fat diets often suffer many health problems).

Omega 3 Fats

Omega 3 Fats are essential to human health but cannot be produced by the body which is why it is essential that we get these great fats from food. Foods high in Omega 3 fats are leafy green vegetables, flax seeds, salmon, sardines, raw walnuts, organic eggs and grass fed beef.

Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

Cooking Oil

The only oil that is suitable for high heat cooking (and one of the healthiest oils you can consume) is raw, organic, unrefined coconut oil. Coconut oil has been proven to be one of the healthiest oils available for the human body and increases the body’s metabolic rate (helping in weight loss)

Oils best Raw

Olive oil and flax seed oil are two wonderful oils to use for salad dressing or on cooked or raw veggies. These oils have a lower melting point and are more stable (and healthier) when kept raw.

All you need to know about fat and fat consumption:

1. Avoid all products containing hydrogenated oil and partially hydrogenated oil

2. Consume foods high in Omega 3′s such as salmon, flax seeds, walnuts and organic eggs

3. Cook with Organic, Unrefined Coconut Oil

4. Use Extra Virgin Olive Oil and Flaxseed oil raw for salads and veggies.  Also include avocados as a healthy source of fat into your meal plans.

Remember all fats are not created equal and proper use of the good fats can be a great way to keep you and your family at optimum health!

The Diet Solution Program is not just another weight loss scheme or extreme diet. It is truly the only way to lose weight and enjoy a lifetime of health. The Diet Solution Program is perfect for people who have struggled with their weight their whole life and are sick and tired of programs that just don’t work long term. The DSP is also perfect for people who want to take control of their health and reverse health conditions like diabetes, high cholesterol and heart disease.

Isabel is the owner of New Body – Center for Fitness and Nutrition in New Jersey where she has personally educated and coached hundreds of people to realize their weight, health and fitness goals. As a nutrition specialist and lifestyle coach, it is Isabel’s passion to educate, motivate and inspire people of all types to take daily action in order to realize their physical and personal dreams and goals.


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

What The Heck Is Astaxanthin And How Does It Accelerate Fat Loss?

By Cassandra Forsythe-Pribanic, PhD, RD, CSCS

Have you ever wondered why krill oil was brightly colored red instead of yellow like other marine omega-3 lipids? Well, this red shade is not only pretty to look at, but, research suggests, it can help you burn more fat and increase your athletic endurance - added benefits we’re all looking for.  

This pigment responsible for giving krill oil its unique color is a special red carotenoid called astaxanthin. If that isn’t just a mouthful enough to say, it has also has been demonstrated to have a laundry list of pharmacological effects including as an antioxidant, anti-cancer, anti-diabetic, and anti-inflammatory agent according many research studies.  But, what we’re going to focus on here is fat loss and endurance.

Sources of Astaxanthin

Astaxanthin is a colorful antioxidant that occurs naturally in a few different foods – mainly of marine sources. It’s the primary reason some fish and seafood are colored red; the pink flesh of salmon is a perfect example. However, you have to be careful.  Many farmed fish are given a synthetic version of astaxanthin in their diet, or their flesh is dyed with it before being sold in the market because astaxanthin is lacking in farmed fish feed. In the wild, salmon and other fish get astaxanthin naturally from the microalgae they eat. In fact, microalgae is the greatest naturally-occurring source of astaxanthin;  shrimp, krill, and salmon are red from eating it.

Another place to get astaxanthin in human diets is from bright yellow egg yolks, but again, this usually comes from a synthetic form of astaxanthin fed to chickens.  Organic chickens are fed natural compounds containing astaxanthin, so that’s your best bet. Most red, yellow, and orange fruits and vegetables are colored due to other natural carotenoids, like beta-carotene. The best way for humans to get astaxanthin naturally is to eat a diet of wild salmon, trout, seafood, and organic chicken eggs, and take supplements rich in astaxanthin, like krill oil.  

Fat Loss, Endurance and You

A group of Japanese researchers recently demonstrated that mice given astaxanthin in several different doses, along with a high-fat diet, had significantly lower body weight and body fat levels compared to mice fed a high-fat diet of the same calorie level. Astaxanthin also reduced liver weight, liver triglyceride content, and blood cholesterol and triglyceride levels. 

What this means is that when added to a high-fat, high-calorie diet, astaxanthin prevented mice from becoming overweight with a fatty liver and high blood fat levels.  The way astaxanthin did this was not by reducing the digestion of absorption of dietary fat, but instead by increasing the usage of fat as an energy source. This was supported by a decrease in the respiratory exchange ratio  (RER), which indicates that fat was used for fuel, instead of carbohydrates.

In another Japanese study, mice were given astaxanthin along with a daily exercise routine (and if you’ve never seen mice run on a treadmill, you’re really missing out). They were divided into four groups: sedentary, sedentary plus with astaxanthin, running exercise, and exercise plus astaxanthin. After four weeks the animals in the exercise groups were placed on a treadmill to test a range of physical parameters. 

Similar to the study above, astaxanthin increased fat usage during exercise and accelerated the normal decrease in body fat that occurs with regular exercise. It did this by increasing the movement of fats into the mitochondria for energy production via enhanced carnitine palmitoyltransferase I (CPT I) activity (a transport protein for fat located on the cell membrane).  What this means is that astaxanthin supplementation spared muscle glycogen (a normal fuel source for exercise) and used fat stores instead.

Finally, mice given astaxanthin in doses of either 1.2, 6, or 30 mg/kg body weight for 5 weeks, along with regular swimming exercise, were shown to have a significant increase in exercise time to exhaustion (meaning they swam longer) than mice given a placebo. Blood lactate levels (a marker of exercise fatigue) were lower in the animals given astaxanthin, while blood non-esterified fatty acid and glucose levels were higher (indicating that astaxanthin spared blood energy sources). Overall, astaxanthin improved swimming endurance when given for only a short period of time.

What Dose is Needed for Humans?

Many people criticize animal research as being irrelevant to humans, but that’s not entirely correct. True, we’re a different species, but our enzymes, muscle function, and metabolisms are scarily similar. Plus, there are only so many humans you can poke holes in before someone starts to get suspicious. But I digress…

The doses used in these animal studies can be converted to human doses. All of the studies above used the same astaxanthin doses. At the lowest level of 1.2 mg/kg for mice, this translates to a dose of 0.1 grams (100 mg) for humans. At the minimum, humans can still take a dose of 0.012 grams (12 mg) of astaxanthin from all dietary sources and see results over no astaxanthin at all, because research with humans have shown this dose to be effective for reducing blood triglyceride levels, and increasing healthy blood HDL cholesterol levels. Further, doses have been suggested to accumulate over time, since it is fat soluble, so lower doses would act as higher doses with longer durations of supplementation.

Astounding Astaxanthin

Overall, based on current research, astaxanthin holds promise as a fat-burning, exercise-enhancing, health-improving dietary nutrient.  Further research will confirm this.  We've also covered the EASIEST AND SIMPLEST way to not miss out by using a quality Krill Oil chocked full of astaxanthin. This, in addition to eating a diet rich in red-colored seafood like salmon and shrimp, may increase the tools to keep your body lean, fit, and free of disease.  And, in this age of chronic diseases and foods full of high-calorie anti-nutrients, we need all the tools we can get.

The Shocking Truth About The FISH OIL You Are Taking Now. Warning: Do NOT Take Any Fish Oil Until You Read This News


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

The Biggest Fat Loser Will Be the Weight Loss Winner

Be the biggest fat loser. Losing huge amounts of weight can be gained back quickly if you don't build muscle mass and transform your body.

Health is more important than weight loss. Don't lose your health and self respect trying quick weight loss tactics that won't work long-term. Check out this video about a former Biggest Loser television show contestant who experienced major weight loss (and disappointment):



Build muscle, burn fat, speed up your metabolism and lose weight (and keep it off)!

Here are 5 tips to help you achieve your best health and lean body:

1. Make a commitment TODAY to a lifestyle of health and fitness. Without this commitment, you will eventually go back to short-term solutions like quick weight loss and fad diets.

Your motivation needs to be long-term fat loss with lasting weight loss. This takes time folks.

You do this by decreasing your body fat and increasing your muscle mass. If you use healthy, managed meal plans and regular exercise (strength and interval cardio training), you won't have to worry about regaining the weight (no yo-yo weight regain effect).

Check your body fat percentage once a week to monitor your progress. You could be burning body fat and losing inches while your weight remains constant. This is a good thing because your body would be changing to lean.

2. Make the needed changes to your eating habits. Severely limit foods like sugars, processed foods, fast foods, fat-filled packaged foods, etc. Eat mainly whole, natural foods like fresh fruits and vegetables, nuts and lean meats. Get help with your meal plan if needed. Get your nutrition mainly from food. Add in supplements like multivitamins, green tea and fish oil to support your meal plan and improve your health.

3. Establish an active lifestyle to improve your health and body's composition. Walking as much as you can everyday will help you keep your fat-burning enzymes active during the day.

4. Get enough rest. If you don't sleep enough, your body won't function as well as it could--that means about 7-8 hours of sleep every night for most people.

5. Schedule that doctor's appointment to see where your health stands. Diseases like high blood pressure, diabetes and high cholesterol can be reversed with proper nutrition, exercise and improved lifestyle habits.

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

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

Sleepless In America: The Hazards of Being Tired

Source: http://www.termlifeinsurance.org


Download your FREE 14-Day Accelerated Fat Loss Program, start burning max fat and start building your lean body!

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

The Great “Fat is Bad” Myth Debunked

by Dr. Peter Osborne
Author: "The Truth about Gluten."

Fat is Good

Eating fatty foods does not make one unhealthy or obese.  Depriving your body of fat can have serious detrimental effects to its function.  Your brain, your nervous system, your hormones, and the cell walls of your body are made from healthy fats.  Therefore, for your body to function at its optimal level, you need to replenish your body with a good source of FAT in your diet.  Key word  – GOOD!

Over the last 20 years, the “low-fat” “no fat”  products have been promoted heavily by commercials and doctors alike as heart healthy choices.  These products have taken over the shelves at the grocery store.  From milk and yogurt to candy (yes that’s right, candy) people have been  manipulated  into thinking that if it’s “low fat or no fat” this will help lower their cholesterol, reduce their risk of heart disease, and help them lose weight.  In fact, the opposite is true.  Recent research from the journal Behavioral Neuroscience found that fat substitutes can interfere with the body’s ability to regulate food intake which leads to inefficient use of calories and weight gain.

Get your FREE download, "The Truth about Gluten."

Fat is an Essential Nutrient

What most people don’t know, including many doctors, is that Vitamin A, Vitamin D, Vitamin K, and Vitamin E are fats.   Eating low fat reduces the intake of these important essential nutrients.  Additionally, the omega 3 fats are essential to the human body and can only be found in healthy fat containing foods.  What does that mean?  Without these fats, your body cannot sustain normal function.

Fat Does Not Cause Heart Disease

The medical community has falsely placed blame on fats and lipids as a cause of heart disease.  What they don’t tell you is that the only type of fat that contributes to heart disease is man made chemical fats – These are known as Hydrogenated Fats. These lipids are commonly referred to as saturated fats.  It should be know however, that not all saturated fats are hydrogenated, and not all saturated fats are bad for you.  Only the man made ones.   Hydrogenated fats are not found in nature.  They are made by chemically forcing a hydrogen molecule into vegetable oils using a toxic metal catalyst.  These types of fats are commonly used as a preservative.  Common products with hydrogenated oils are:

• Peanut butter
• Crackers
• Margarine and other butter substitutes
• Cake icing
• Chewy candies (Starburst, Skittles)
• Processed baked goods (cakes, cookies, etc)

Hydrogenated fats are known to increase obesity, heart disease, cancer, and other chronic inflammatory conditions.  So we can safely say that the “skinny” on this chemically created fake food is that it will make you fat and sick.  To the contrary, diets rich in natural omega 3 fats are known to reduce inflammation, pain, reduce the risk of heart disease, lower LDL cholesterol, raise HDL cholesterol, and reduce triglycerides.

Eating Low Fat is Not Healthy

Not only does eating a “low-fat” diet deprive your body of essential nutrients (listed above), but it doesn’t lead to the weight loss you want.  In 2009, a study showed 645 obese patients who used a low-fat diet had NO CHANGE in waist circumference.

Don’t get drawn into the trap that man-made and man-altered products are better and healthier for your body than the food that God has provided.   Take a lesson from the past – Margarine, olestra (this one causes anal leakage), saccharin, aspartame, and sugared up cereals were (and in some cases still are) promoted as healthy and safe alternative foods, yet the scientific and social evidence would say otherwise.

Good Sources of Healthy Fats

• Avocado
• Nuts (almonds, macadamia, walnuts, pecans)
• Cold water fish
• Grass fed beef or bison
• Coconut

Common Sense Must Win in the End

If you need to lose weight and restore your health, you have to follow these simple principles:

• Exercises regularly (walking is not exercise)
• Don’t lead a sedentary lifestyle
• Eat Real Food!

If you doubt that low fat diets work, all you have to do is look around you.  We are surrounded by people who buy and consume low fat, no fat, and reduced Calorie products on a regular basis.  If these foods work, why is America so obese?

If you need more help, get your FREE download, "The Truth about Gluten."

References:

1. Susan E. Swithers et al.  Behavioral Neuroscience, 2011; 125 (4).
2. Anthony A. Bavry, M.D., M.P.H. and Deepak L. Bhatt, M.D., F.A.C.C. Comparison of Weight-Loss Diets With Different Compositions of Fat, Protein, and Carbohydrates. American College of Cardiology Cardiosource, 2009.

Wishing you excellent health,
Dr. Osborne – The Gluten Free Warrior

Dr. Osborne is an expert in functional medicine and chiropractic care.  He is Board Certified in Nutritional Medicine.  You can contact  his office at 281-240-2229.  He regularly  treats patients from across  the world.  His office is in Sugar Land, Texas in the Greater Houston  area.

Summer Smoothies to Help Control Weight Gain

Smoothies are a great choice for healthy, energizing snacks during the hot summer days. Just blend smoothies at night and take them to eat during the day. They will save you money and are perfect on-the-go snacks or meals. 

                                      

Forget about the 100-calorie snack packs and sugary treats for snacks. They leave you unsatisfied, under-nourished and wanting to eat even more.

Eat the wrong snacks and it could blow a hole through your fat burning and weight loss goals. Empty calories leave you, well, empty and looking for your next meal too soon.

You could be gaining weight because of your snacks between meals. It doesn't have to be that way.

What you eat for snacks can mean the difference between out-of-control weight gain or weight loss management/fat loss.

The American Dietetic Association also recommends healthy snacking. Snacks bridge the gap between meals and can help you eat less at regular mealtime.

Going too long between meals can cause you to load up on sugary carbohydrates to get quick energy. These types of snacks are usually high in calories, not very nutritious and cause rapid ups and downs in blood sugar levels.

How to Use Smoothies for Workouts

Smoothies are ideal for pre- and post-workout nutrition. This will help you build more muscle mass. You have to eat enough of the right foods to rebuild your muscles bigger. Even if you gain weight, you will be leaner because muscle takes up less space than fat.

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

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

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

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

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

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

Here are 2 great smoothies to eat as snacks:

BASIC FRUIT SMOOTHIE

1 quarter strawberries, hulled
1 banana, broken into chunks
2 peaches
1 cup orange or peach or mango or apple juice
2 cups ice

Blend.

BERRY BLUE SMOOTHIE

2 cups fresh or slightly thawed frozen blueberries
1 (8 ounces) container low fat vanilla yogurt
1 (6 ounces) cups milk
1 (12 ounces) can pineapple juice
3 tablespoons honey
12 to 16 ice cubes

Place all ingredients, except the ice cubes, into container of electric blender and blend on high until smooth. With blender running, add 2 to 3 ice cubes at a time through the center opening in the lid until all ice cubes have been added. Blend until smooth. Serve immediately. Makes 4 servings.

Drinking more water during the day will also help you eat less. Aim to drink half your weight in water every day. So, if you weigh 160 pounds, drink about 80 ounces of water every day.

If you want over 120 delicious smoothie recipes, download your Free Smoothies book now!

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

8 Things You Can do to Maintain Weight Loss

Its the "little and significant things" you do every day that helps you to burn fat, lose weight and change your body.  Consistency rules when it comes to transforming and maintaining your lean body. 

Practice weight management.  It can be a simple process---if you do it on most days. When you reach fat loss and weight loss goals, you have to manage your new body to remain successful. Keep working to maintain and improve your new body. 

Christopher Sciamanna, M.D., discovered how to do weight managment the hard way: After losing 30 pounds, he described his new, lower weight as "shockingly challenging" to maintain.

He and his colleagues at Penn State University's Milton S. Hershey Medical Center decided to study weight loss maintenance.

Part of their study was to examine results found at the National Weight Control Registry (NWCR). For the past two decades, NWCR has focused on a single group of people. To qualify, they have to lose at least 30 pounds and keep the weight off for at least a year. The findings aren’t surprising. The participants were successful primarily because of the following habits:

--Exercise at least an hour a day, almost every day
--Follow a low-fat, low-sugar, low-calorie diet
--Eat, more or less, the same foods all the time
--Minimize TV watching
--Eat breakfast

So, here are 8 things you can do on most days to practice weight management:

1. Healthy lifestyle habits produce a healthier body. This is a no-brainer. If you get adequate nightly sleep, limit excessive stress, don't smoke, limit excessive alcohol consumption, exercise regularly and eat healthy you will have a healthier body. Practice these type of healthy habits on most days.

2. Drink enough water every day. Your body is about two-thirds water. Drink water and unsweetened drinks (like tea) most of the time. It will help you eat less and help your body function better.

Drink about half your weight in water every day. So, if you weigh 150 pounds, drink 75 ounces of water each day. 

3. Here's some nutritional habits that will help you manage your weight:

Eat These 3 Foods to Burn More Belly Fat

--Plan and pack your meals with whole, natural foods that you enjoy. 
--Don't skip breakfast.  It gets your metabolism revved up and helps you eat less the rest of the day.
--Eat every 3-4 hours to maintain your energy and keep your metabolism active.
--Eat your food on a plate, not in a bag or jar. It helps you eat less.
--Eat with a purpose, don't just graze.
--Eat protein with every meal.  It helps you stay full for longer and helps keep carbs from spiking your blood sugar.
--Eat at least 2 servings of a fruit or veggie at every meal. 
--Don't assume that LOW-FAT means LOW-CAL, read the label.
--Eat heart-healthy fats.  They are important for satiety and bodily functions.
--Don't eat fried foods.
--Limit alcohol consumption.
--If you eat at a restaurant, order healthy foods and skip the meal appetizers.
--Limit sugary and processed foods/drinks.
--Eat one serving at each meal.
--Eat healthy snacks, like raw nuts or low-fat yogurt, between main meals.
--If you stray from your meal plan, get back on it as soon as possible.

Good or bad nutritional habits don't just happen.  Make an effort.  You are what you eat.

4. Keep doing full-body strength training 3 days a week. Among other things, it builds/maintains muscle mass, speeds up your metabolism (the body has to work harder to maintain muscle) and helps improve your bone density.

Short interval cardio sessions of about 20 minutes each will help you maintain your lean body.  Aim for 2-3 sessions a week.  Too many long, slow cardio sessions will waste away your valuable muscle mass.

5. Walk as much as possible every day to help you maintain an active lifestyle.  All movement burn calories.

6. Keep your workout partner.  It always helps to have someone hold you accountable and challenge you to do better.

Similarly, use group exercise classes and bootcamps for the challenge and to break the monotony of doing the same type workouts. 


7. Keep setting and reaching goals to improve your body's composition, health and fitness.  Always look to make progress, even if only by small steps.  Otherwise, you will slowly digress.


8. Get enough sleep each day/night and stay away from long-term stress. These two imposters will wreck your metabolism and health.

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

5 Fat Loss Success Stories--This Could be You

Burn body fat and start building your lean body faster. Speed up your fat loss results by using more effective training methods. Stop focusing on weight loss and start changing your body for good by burning fat.



Its not enough to just exercise every day. You MUST do the right kind of exercise to get the fat-burning results you want. And, you need to eat to build muscle mass and burn fat.

Here are 5 fat loss success stories (this could be you):

"Thanks I will give this one (DB and MB Metabolic Workout) a try, I did your 14 day challenge (14-Day Accelerated Fat Loss Program) and lost 12 pounds! Thanks again and have a great day." ---Stephanie H.

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

"I used many of the ideas you wrote about and lost 50 pounds between April, 2008-March, 2009, so everything that you wrote is very true and very very helpful. It's almost a year later and I've kept off 45 of them, and the other 5 will fall away soon (too much eating out these past couple of months!). So I think a lot of women will relate to what you are writing." ---Alison S.

"I burned 15 pounds of fat in 10 weeks with My Fitness Hut's fat blaster program and meal plans!" ---Geoff O.

"Great post! Oh and hey, remember when I said that I was in a size 14 and because of your workouts got to be able to put on my size 10’s but they were too tight?? Not anymore!!! I can wear them now!! Yahoo!" ---Jennifer N.

If you have been doing the same workout for months or years, you need a change to make progress. If your workouts are 2 hours long, you are spending too much time in the gym. You can get better results with less time. You don't need a gym membership. Workout anywhere you like.

Here are 5 proven fat-burning tips to give you faster fat loss results:

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

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

Doing a second workout during the day (even a short one) keeps growth hormone levels high throughout the day. This will give you even more fat burn.

So, you could do one 20-minute workout in the morning and another 20-minute workout in the afternoon. This will give you better fat loss results than doing one 40-minute workout.

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

Lifting weights explosively is an advanced form of exercise and shouldn't be done by beginners or youngsters. Your body should have the needed stabilization and strength before beginning explosive lifts.

Especially at the start of the lift, explosive lifting can be done for exercises like bench press, push ups, leg press, shoulder press and calf raises.

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

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

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

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

Go to work and start changing your body.....be sure and download my FREE book below to Burn Fat Faster:

Download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut.

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

Gassers--A Top Cardio Fat Burner

If you need a change to ramp up the intensity and fat-burning of your summer cardio sessions, gassers will do the trick.

I don't know which sounds worst, gassers or burpees....one thing for sure is that they are both tough and excellent fat burners.

Its been awhile since I ran gassers but they are still tougher than ever! Gassers are a cult favorite among football coaches. What are they you ask?

Basically, gassers are sprint intervals if you do them right.

Two Types of Gassers

Note: For best results, do these gassers on a grass surface. And, you don't have to be fast, just run as fast as you can on each repetition.

Half Gassers - sprint across one football field sideline to the other sideline (53 yards). Immediately sprint back. That's 106 yards and one repetition. Walk one minute and do it again. Simple as that. Do as many as you can for 20 minutes. You will be gassed.

Full Gassers - sprint across one football field sideline to the other (53 yards). Immediately sprint back. Do the same thing again without rest. That's 212 total yards for one repetition. Walk for 1-2 minutes and go again. Do as many as you can for 20 minutes.

I like to do half gassers because I can sprint full blast all the way through. And, I can get in more sprints. Full gassers are more for conditioning purposes. Football coaches love full gassers more.

Doing these types of short burst workouts will change your hormones allowing your body to naturally regulate fat burning, appetite and moods.

Short burst workouts, such as interval cardio and circuit weight training has more fat burning benefits.

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

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

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

Doing this type of exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout.

Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your workout.

Traditional lower-intensity, steady-state aerobic exercise on treadmills, bikes, ellipticals, etc. are good for beginners or those who have been inactive. It will also bore you to tears! Aerobic exercise is an activity that is done continuously for more than 2 straight minutes.

But, research has proven that the heart-health and fat-burning benefits of anaerobic exercise is superior to aerobic exercise. The progression of exercise should be low-intensity aerobics to moderate/high-intensity aerobics to high-intensity anaerobics (intervals).

Sprinting activates your bulkier, shapely fast twitch muscle fibers. These fast twitch muscle fibers will lie dormant when you do slow-paced cardio sessions.

Sprinting will really burn the fat on your butt, hips, thighs, hamstrings and lower legs. Fat will also be burned on your upper body.

Go and get gassed this week!

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