Are all of the Wu-Tea ads a Scam? Does Tea Really Help Fat Loss?

by Mike Geary, Certified Personal Trainer and Certified Nutrition Specialist

I'm sure you've seen tons of really clever ads all over the internet for all of these "Wu-tea" products claiming to be the miracle cure to fat loss.

I must admit, there's some savvy marketing behind these sites... they even claim things like "as seen on oprah" and try to claim all sorts of celebrity endorsements.

Here's the deal...

Most of these new tea products on the internet claiming to be a miracle cure for fat loss are just oolong tea. Some brands may have other teas mixed in too, but most I've seen are just oolong tea.

Now I will say that oolong tea does have plenty of studies behind it that show it may have some minor benefits in helping to aid fat loss in a couple of different ways, including a slight metabolism boost through the thermogenic effect, and some studies also indicate it can slightly increase the % of fat calories burned.

A word of warning about these "miracle tea" sites... many of them are blatant scams, and aren't even selling the high quality oolong that they claim to be selling.  I do know the owner of this oolong tea company, and I trust their sourcing of the highest quality oolong tea.

However, I'm still not 100% convinced that you can't get basically the same benefits from oolong tea that you might be able to buy cheaper at perhaps Whole Foods or another health food store.

But with all of this said, is there REALLY any major fat loss effect from drinking oolong tea?

Well, the answer is...  slightly.

If you've read my Truth about Six Pack Abs manual, then you know that I do recommend including a mixture of green tea, white tea, oolong tea, and black tea in your daily schedule to possibly help a slight bit with fat loss and your metabolism.

But, the fact of it is that drinking tea is not going to "miraculously" transform your body or "melt off body fat".  It CAN have a slight thermogenic effect and possibly help you burn a slight bit extra calories daily.  Plus, there are tons of other benefits too, many of which are due to the high antioxidant content of teas.

However, let's get real... whether you drink tea or not isn't one of those major factors in how fast you're going to burn off body fat... it's just a very minor detail.  The real factors are your lifestyle as a whole, your type of exercise program and intensity, the quality of your diet, and your mindset... all of which we focus on regularly in this newsletter and in my Truth about Abs program.

So what I'd recommend is...

Most of these "miracle fat loss teas" on the internet are overhyped, and any effect you do get is going to be minor. Now I'm not saying that there can't be a cumulative effect if you do a lot of these little tips and tricks combined together, and I've always said that green and oolong teas are certainly part of that.  So if you do choose to use oolong tea, find a good quality brand at your local health food store, or try my friend's brand at this oolong site. 

Regardless, I do recommend including white, green, black, and oolong teas (as well as other types of tea such as yerba mate, rooibos, etc) in your diet for their numerous health benefits and antioxidants, but just be careful not to be scammed by overhyped claims on websites that you don't know.  Remember, if the claims seem wildly overhyped, it's probably too good to be true.

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs. This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE 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

How Glutathione Decreases Diabetes Risk

Ok, we have all heard of diabetes. What is glutathione though? You need to know about glutathione. Research has found a link between diabetes and glutathione.

According to Wiley InterScience, "Increasing evidence in both experimental and clinical studies suggests that oxidative stress plays a major role in the pathogenesis of both types of diabetes mellitus. Free radicals are formed disproportionately in diabetics."

"Abnormally high levels of free radicals and the simultaneous decline of antioxidant defense mechanisms can lead to the development of insulin resistance. These consequences of oxidative stress can promote the development of complications of diabetes mellitus."

Diabetics also have low levels of intracellular glutathione.

According to Science Direct, "Analyses of whole blood glutathione showed that glutathione was significantly lower in diabetic cases compared to the other groups...."

"The high levels of oxidative stress and the low glutathione levels further complicates the diabetic state which leads to even higher levels of oxidative stress and even lower levels of glutathione."

"Furthermore, inflammation leads to and contributes to insulin resistance. Glutathione, on top of being the most potent antioxidant, is also a powerful ant-inflammatory."

J. Investig Medical states, "...there is evidence for increased oxidative stress in diabetics. With regard to diabetes, antioxidants supplementation have been shown to be beneficial. Thus, it appears that, in diabetes, antioxidant therapy could alleviate the increased attendant oxidative stress and emerge as an additional therapeutic modality."

And, ScienceDaily concludes, "Researchers at the University of California, San Diego (UCSD) School of Medicine have discovered that inflammation leads to insulin resistance and Type 2 diabetes."

So, what if you are pre-diabetic or diabetic? You may be able to reverse your medical condition with proper nutrition, regular exercise and healthy lifestyle habits.

There are two types of diabetes:

Type 1 - It is usually found in normal or underweight younger people. Type 1 diabetics usually inject insulin so that blood sugar can be delivered to the body's cells.

Low blood sugar (hypoglycemia) levels can lead to dizziness, weakness and fainting. It is disturbing that more cases are happening where young people are beginning to have Type 2 diabetes also (due to obesity and lack of exercise).

Type 2 - This type of diabetes is associated with obesity, especially abdominal obesity. Type 2 diabetics usually produce enough insulin but their cells are insulin resistant. This can result in hyperglycemia (high blood sugar). If left uncorrected, it leads to kidney, heart, eye and nerve damage.

As a personal trainer, I'm trying to help the client avoid hypoglycemia and hyperglycemia during and after exercise. As a diabetic, you should keep a snack on hand for a quick source of carbohydrates to avoid hypoglycemia.

Other exercise considerations for diabetics:

1) Glucose levels should be measured before, during and after exercise (especially for those newly diagnosed).

2) Quality footwear is important and the feet should be checked often for blisters.

3) Post-exercise carbohydrate consumption is advisable.

4) You can do strength training. The workload should be monitored carefully.

5) Low impact aerobics work well for diabetics.

6) Exercise can have an insulin-like affect on the body (i.e., exercise-induced hypoglycemia).

If you need to get started eating better:

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 Big Differences: Diet vs. Healthy Eating Plan

So, unless you’ve been hiding under a rock, you know that Kate Middleton and Prince William got married in a big royal wedding. All the talk was about Kate Middleton’s possible crash diet, rather than any healthy eating plan.

There was a lot of speculation about Kate Middleton’s preparations for her big day, especially when it came to her diet. Gossip magazines hinted that the future Duchess of Cambridge was using a special crash diet to look her best. Others hypothesized that she was using the Dukan Regime to get fit for her wedding.

That led me to wonder—how many times in our lives have we relied on a quick fix to get us in shape for an event? Maybe we, too, wanted to get fit for our wedding days. Or maybe we crash dieted to feel more confident about an upcoming job interview, or even a high school reunion.

But did you know that you can eliminate the need for crash dieting by simply sticking to a healthy eating plan? It’s true. Once you start on the road to eating wisely and well, you will no longer have those, “Oh no!” moments when you get an invitation in the mail, or run into an old acquaintance on the street.

Let’s start by talking about the difference between diets and healthy eating plans. Then we’ll talk further about how you can spot a fad diet at twenty paces. By learning about the crucial differences between the two, you can start a healthy eating program that eliminates the need for a quick fix.

What's a Diet?

OK, so let’s define the term “diet.” This simple word used to encompass everything you eat and drink. However, over time, the term diet has come to symbolize a multi-million dollar industry aimed at a quick fix for our deepest insecurities.

Diets are aimed at restricting our food and beverage intake so that we can lose weight. Some diets restrict our carbohydrate intake. Others restrict our caloric intake. Diets usually fixate on what we put in our mouths, rather than what we do with our bodies, if that makes sense.

By focusing on restriction, the plan is that you will lose weight by eliminating something from your eating routine, or by cutting back on the amount of food you eat.

What's a Healthy Eating Plan?

A healthy eating plan is a comprehensive program for improving your health by improving the quality of the foods you eat. Rather than focusing on the restriction or elimination of foods from your life, an eating program educates you about how foods impact your body so that you can make a learned choice when it comes to breakfast, lunch, and dinner.

Foods may be restricted or eliminated from your routine with an eating plan, but if so, it’s because they are of inferior nutritional value. The focus is always on eating well so that you can be well.

Spotting the Difference between Fad Diets and Healthy Meal Plans

There are five key ways you can distinguish a healthy eating plan from a fad diet. Before you embark on any eating program, you might want to do a little research to see how your plan stacks up against these criteria:

1. Long term results

An eating program is focused on losing weight slowly over a period of time, so that you keep the weight off for good. Fad diets focus on shedding pounds quickly for fast, but often impermanent, results.

2. Holistic approach to weight loss

An eating program utilizes a holistic approach to weight loss—meaning you have to implement healthy lifestyle changes to guarantee success. This means your eating program can embrace anything from exercise to meditation to help you lose weight. A fad diet usually focuses solely on what you eat and drink.

3. Concentrate on the means rather than the end

A healthy eating plan will focus on the means to get to your goal weight, not just on the end result. In other words, you are encouraged to educate yourself about food so that you can make healthy eating choices. Diets are usually highly regimented and tell you exactly what to eat and drink, rather than allowing you to make your own choices.

4. Balanced nutrition

A healthy eating program will allow you to eat fruits and vegetables and will encourage you to eat a balanced diet. You can usually spot a fad diet because it will focus on eating one type of food (such as the Cabbage Soup diet, or the Grapefruit Diet), or will eliminate one or more types of food from your life.

5. No gimmicks

A healthy eating program recognizes that, unfortunately, there are no quick fixes for obesity and obesity-related illnesses. And so, with that in mind, there are no gimmicks to these plans. You have to do the work for the long-term. A fad diet usually relies heavily on gimmicks to convince you that you can shed all the pounds you want just by following one simple rule.

Let the Diet Solution Program teach you how to drown out the fad diet noise so you can feel confident in your ability to lose weight for good. A healthy eating plan doesn’t consist of a diet that tells you not to eat fruits and vegetables, find out why!

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

8 Tips to Improve Weight Loss with Exercise, Rest and Recovery

If you want fat loss with lasting weight loss---exercise, rest and recovery are all important.

Treat your body good and it will reward you with good health and a fit body. If you don't allow your body to rest and recover, it will affect your metabolism, fat loss and weight loss efforts.

Here are 8 tips to help you reach your permanent weight loss goals:

Note: It is assumed that you have a healthy meal plan you are following most of the time.

1. Do no more than 3 full body weight training workouts and 2-3 interval cardio workouts in a week. Take a break from exercise 1-2 days a week. You don't want to end up injured because of over-training.

You must build muscle mass to change your body to lean and to help burn body fat.

2. This might sound elementary but warm-up properly to avoid injuries. Walking for 2 minutes is not a good warm-up. A good dynamic warm-up prepares your body best for intense workouts. A sample dynamic warm-up could be a 5 minute jog, prisoner squats and lunges. Static stretches would be done after your workout to bring your muscles back to normal length.

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

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

5. Protect your feet. Its amazing how many injuries (like shin splints and plantar fasciitis) can be avoided by wearing quality footwear. If you have flat feet or high arches you definitely need the right footwear.

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

And, these injuries will put you on the shelf for months.....

Knee anterior cruciate ligament (ACL) injury. It is the most common injury affecting the knee joint. Having adequate hamstring strength and practicing proper landing, jumping techniques will help lessen the risks.

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

Strengthen and stretch your shoulder muscles to avoid rotator cuff, shoulder and elbow injuries. These painful injuries are hard to recover from and affect every exercise you attempt to perform.

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

8. Most people need 7-8 hours of sleep a night. Your metabolism will be "out of wack" if you don't sleep enough. And, you won't be able to exercise properly.

If you want fat loss, weight loss and a healthy body, take care of yourself! Good workouts and healthy nutrition are just part of the equation.

Train hard and smart.

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

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

4 Ways to Jump Off Body Fat

Jump more when you exercise and you'll jump off more body fat---guaranteed!

Have you been doing the same workout for 2 months, 6 months, 1 year or 3 years? If you're doing the same basic workout you've always done, you're probably not making much progress with fat loss or weight loss. If you're bored and frustrated, you can do something about your stalled progress.

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

Get more work done in less time by speeding up your workouts....

Exercising at a fast or explosive pace (like jumping or sprinting) has been proven to shape and sculpt your body better because these types of exercises activate your bulkier, shapely fast twitch muscle fibers (think butt, hips, thighs, etc.).

Jump off your body fat. Here are 4 workout tips:

1. Jump rope for at least 10 minutes every day (if your knees and back allow). A 10 minute jump rope warm-up before your workout always gets the job done.

2. Do at least one workout a week that includes mainly jumping exercises. Squat jumps, tuck jumps, cone jumps, jumping jacks, jump rope and pike jumps are some examples. Full speed jumps will give you more fat loss and weight loss.

3. Include at least one jumping exercise in your regular workout routine.

4. A 20-minute interval jump rope session is one of the best fat-burners and body-sculptors available. Try it for cardio at least once a week. This is how it would work:

--Jump rope full speed, 1 minute
--Walk, 1 minute
--Do this rotation for 20 minutes

Note: Use your hands and wrists to propel the rope and not your arms.

You should perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed jump training is not for you. Do no more than 2 jump training workouts a week.

Jump off more body fat 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

Women's Rapid Fat Loss Program that Works

You no longer have to depend on those horrible weight loss infomercials aimed at women! What fitness gadget or weight loss product will they come up with next? Are you really ready to transform your body to lean and healthy? Then, you need a serious fat loss program to get you started in the right direction.

Burn more fat and calories for up to 48 hours after your workout by doing high intensity workouts.

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 tough workout.

Short bursts are proven fat burners. We're talking workouts with major fat and calorie burn.

Here are 3 high intensity workout tips to burn more fat and calories:

1. Add more one-legged strength exercises such as power step ups, single leg squats, Bulgarian split squats, lunges, single leg good mornings and single leg medicine ball exercises to your workout routine.

These types of exercises are more intense than two-legged exercises. Doing these exercises with circuit weight training using supersets (with lighter weights) adds even more intensity to your workout.

One way to build more muscle mass (and speed up your metabolism) is through heavy weight lifting. “Heavy” is relative to your body weight and strength.

According to the research, doing this type of weight lifting will give you exercise-induced testosterone increases. Of course, this will help you build muscle mass. Women can lift heavy weights without fear of getting too bulky.

Your repetition range for exercises should be between 3-5 (you would have a difficult time lifting these repetitions). You would typically do 4-5 sets of each exercise.

Doing some of these exercises with your eyes closed will improve limb position sense (proprioception), balance and will help you burn more fat and calories. Balance training also improves your core strength.

One last strength training tip would be to do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press.

2. Add more intensity to your workouts by exercising your body in all 3 planes of motion to improve multi-planar balance and add intensity.

An example would be a grouping of walking lunges, side lunges and transverse lunges.

Want more intensity? Exercise on different surfaces such as grass, sand, astro-play and soft surfaces to add more intensity.

3. Do superset weight training sets. This is a very intense form of exercising. You will get great fat burning results.

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 1RM. This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength.

Add intensity, challenge yourself more and watch the fat melt away!

Be sure and download your Free 14-Day Women's Metabolic Fat Loss Program and start shaping your body faster!

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

The Top 5 Healthiest Condiments (and the WORST)

by Mike Geary, Certified Personal Trainer and Certified Nutrition Specialist

I'm sure you can think of all sorts of condiments that are obviously NOT healthy...

What about Mayo? Sorry...

With processed refined soybean oil as the main ingredient in most mayos, there's NOTHING healthy about mayonnaise. It causes internal inflammation and harms your omega-6 to omega-3 balance with excess omega-6 fats. Tartar sauce has the same issues as mayo. If you can find a mayo made with 100% olive oil instead of soybean oil, this would actually be a healthy choice.

Ketchup? Not quite...

Yes, ketchup is made from tomatoes so it does contain the beneficial nutrient lycopene. Unfortunately ketchup has a high % of sugar, and most brands are made with nasty high fructose corn syrup. Not good. Hey, I'm a ketchup lover myself, but I just try to keep the quantity small to minimize the sugar intake.

Barbeque Sauce? Nope...

BBQ sauce is actually worse than ketchup because it has higher levels of sugar or HFCS and lower levels of actual tomato. Strike 3 with BBQ sauce.

Salad Dressing? Not most store brands...

As you know from this salad dressing article of mine, there's not much healthy about most store bought salad dressings...most contain HFCS and soybean oil or unhealthy canola oil as the main ingredients.

Most "fat-free" salad dressings are simply loaded with extra sugar. Plus, remember that you need a good fat source to go with your salad to help absorb the vitamins and minerals in your veggies, so fat-free dressing is not a good option. Even most salad dressing brands that claim to be "made with olive oil" only have small amounts of actual olive oil, while unhealthy soybean or canola oils are main oils used. Instead, follow my healthy salad dressing recipe if you want a lean healthy body.

So, what are the top 5 healthiest condiments?

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs.

Below, I give you my top 5 picks for the healthiest condiments for a lean healthy body. Sure, there might be a few others not on this list that are also healthy, but these are my top 5 picks:

1. Mustard

That's right... mustard is absolutely one of the healthiest condiments! First, it has no added sugar. Also, mustard seed itself is a source of powerful antioxidants. In addition to the antioxidants in the mustard seed, most yellow mustards also contain turmeric (one of the healthiest anti-cancer spices) and paprika, which both contain powerful antioxidants as well!

2. Guacamole

I know, I know... when do I ever stop talking about avocados and guacamole. Sorry, it's one of my favorite foods, and I eat avocados or guac just about every single day. At this point, I don't think I need to explain why Gauc is healthy, as I think everybody knows this by now... but a quick recap: lots of healthy fats (that satisfy your appetite and regulate hormone balance), lots of fiber, and plenty of vitamins, minerals, and antioxidants.

And creamy guac just makes anything taste better! I put it on eggs, on burgers, on chicken or fish, or just eat it with veggie sticks. If you buy pre-made guac from the store, just be sure to check the ingredients and make sure it doesn't have added trans fats or other artificial ingredients. But it's so simple and fast to make fresh guac, I don't know why anybody would buy pre-made guac.

3. Salsa

Although ketchup was on the unhealthy list due to the sugar content, salsa makes the super healthy list as it almost never has added sugars if you get a good brand. Salsa is mostly just vegetables so it's hard to go wrong. I like it on my morning eggs for variety sometimes. I also like to mix salsa half and half with guac for a delicious party treat!

And if you're a ketchup lover and want to reduce your sugar intake, just try salsa instead for a much healthier option. Trust me... salsa on a burger is just as delicious as ketchup on a burger.

Just remember that the corn chips that people generally cram down their throats with salsa are NOT even close to healthy. Corn chips are almost always fried in a heavily refined omega-6 oil such as corn or soy oil, and are inflammatory. Plus, most corn used for corn chips is genetically modified. Organic corn chips are a small step in the right direction (this ensures it's not GMO corn), but I'd still try to keep the quantity small if you're going to eat corn chips with salsa.

4. Hummus

Hummus is mostly just chickpeas, tahini, garlic, lemon, and olive oil, and is easily one of the healthiest condiments or as a separate snack by itself.

The main thing to look for when buying a good hummus is to make sure it's made with olive oil and NOT soybean or canola oil. Unfortunately most brands use cheap soy or canola oil, but if you're a label reader, it's easy to find a brand that uses solely olive oil.

One of my favorite snacks is just veggie sticks with hummus. However, hummus is also a delicious condiment to go with sandwiches, on top of meat dishes, etc.

5. Pesto

Pesto is generally a mashed mix of garlic, pine nuts, basil, olive oil, and grated cheese. It's a great source of healthy fats and also powerful antioxidants, mostly from the garlic and basil, but to some extent from the pine nuts and olive oil too.

Pesto goes incredibly well with sandwiches, on meat dishes, or surprisingly, even on eggs.

There's one more condiment we didn't cover yet that you might be wondering about...

What about hot sauce? Actually, hot sauce is fairly healthy. Most hot sauces don't have added sugars. And the hot peppers are actually good for you too and could even cause a slight and temporary metabolism increase. The only drawback to most hot sauces is a moderately high sodium content. But unless you go nuts with loads of hot sauce on every meal, the sodium content in hot sauce will not be an issue.

So now that you know 5 of the healthiest condiments, don't be afraid to indulge next time you need one of these tasty additions to your meal.

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs. This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE 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

5 Top Eating Tips to Control Weight Gain

Eat quality calories to help control your caloric intake and weight gain. Part of changing your eating habits is learning "what to eat." This might require you to clean out the pantry and start over.

If you're not careful, you could lose weight and regain more weight repeatedly. A big part of this problem is due to poor eating habits.

According to a Medicinenet.com article, "Weight Cycling...Facts About "Yo-Yo" Dieting,"

"Weight cycling is the repeated loss and regain of body weight. When weight cycling is the result of dieting, it is often called "yo-yo" dieting. A weight cycle can range from small weight losses and gains (5-10 lbs. per cycle) to large changes in weight (50 lbs. or more per cycle)."

"Some research links weight cycling with certain health risks. To avoid potential risks, most experts recommend that obese adults adopt healthy eating and regular physical activity habits to achieve and maintain a healthier weight for life. Non-obese adults should try to maintain their weight through healthy eating and regular physical activity."

"Some studies suggest that weight cycling may increase the risk for certain health problems. These include high blood pressure, high cholesterol, and gallbladder disease."

Here are 5 tips to help you eat quality calories:

1. Control your eating with a meal plan and food journal. You might have to keep a food journal for a week or so until you get used to eating the right way.

One way to eat quality calories is to "eat your calories" instead of "drinking your calories." When you eat food, you have more satiety and you are more likely to take in fewer calories.

Eat These 3 Foods to Burn More Belly Fat

2. Pack your lunches and snacks instead of eating out at work. Planned eating helps you comply with your meal plan. If you eat at a restaurant for dinner, check out the menu online so you know what to order. Most restaurants now have a "healthy foods" menu.

3. Junk food, like chips, donuts and sugary sodas, aren't nutritious and have loads of calories. They also have you wanting to eat more in just a short time, loading up on the calories.

Dr. David Ludwig, a Harvard endocrinologist, who is widely cited by obesity researchers, says that sweetened drinks are the only specific food that clinical research has directly linked to weight gain. "Highly concentrated starches and sugars promote overeating, and the granddaddy of them all is sugar-sweetened beverages," said Ludwig, who runs the Optimal Weight for Life Program at Children's Hospital in Boston.

Many products have high-fructose corn syrup. Your body processes the fructose in high-fructose corn syrup differently than it does regular sugar. It also lowers the hormone leptin in your body. Leptin signals to your brain that you're full. It causes your liver to kick more fat out into the bloodstream (especially true with sugary drinks because they are processed so fast). So, your body wants more and stores more fat at the same time.

4. Another way to control caloric intake is to eat more water-based, protein and fibrous foods. You will stay fuller for a longer period of time. It will also help you eat more while eating fewer calories.

Protein keeps blood sugar levels more steady when you have a meal that includes carbohydrates. Protein 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. Just include protein foods with each meal.

Drinking a fast-digesting whey protein drink before and after your weight training workout helps your body repair and rebuild your muscles.

Your body cannot digest fiber and there are two forms:

--Soluble fiber dissolves in water and produces a gel-like substance in your stomach. This substance helps digested food move slowly through the small intestine and slows down food absorption and release of nutrients into the bloodstream. Soluble fiber also limits the amount of cholesterol released into the blood. Oats are high in soluble fiber.

--Insoluble fiber cannot be broken down once entering the stomach and increases in size by absorbing water. This type of fiber speeds up foods absorption once it enters into the small intestine. Insoluble fiber cleans your system as it travels through your body.

Eat both types of fiber to help you feel fuller for longer and to help stabilize blood sugar levels. Eating 25-35 grams of daily fiber per day will help fight belly fat. Fruits and vegetables have both types of fiber.

5. To help you drink fewer sugary drinks and eat less, drink about half an ounce of water for every pound of your body weight every day. So, if you weigh 140 pounds, drink at least 70 ounces of water a day. If you workout, drink even more water (a cup of water for every 15 minutes of exercise).

Foods high in water content count towards your water consumption.

The old rule still applies: consistently maintaining a daily caloric surplus (consume more calories than you burn) will cause you to gain weight. A diet filled with quality calories will help you to consume fewer calories while providing all the nutrition you need.

If you need more help with nutrition:

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

7 Odd Metabolism-Boosting Nutrients

Unusual nutrients that can FIRE-UP your metabolism naturally?

by Mike Geary, Certified Personal Trainer and Certified Nutrition Specialist

If you've read my Fat Burning Kitchen program as well as Truth About 6-Pack Abs program, then you know I point out dozens of "minor" things that can all have small, but cumulative effects on your metabolism and fat-burning efforts.

Some of these minor fat-burning factors that I've written about previously are:

• Use of 'cruciferous' veggies to help fight the xenoestrogens your body is exposed to (that can make stomach fat particularly stubborn)
• Use of green/black/white/oolong teas to have very slight increases in the fat-burning effect
• Use of capsaicin (from cayenne) to have a slight thermogenic effect and increase in calorie-burning
• Use of cinnamon which is proven to control blood sugar levels, improve insulin sensitivity, and thereby help to control appetite/cravings and burn more fat
• and dozens more simple little "tricks" like this that can all add up.

I've made sure to stress that none of these are "miracles" that will magically transform your body...

I've always tried to stress that the main aspects of your lifestyle, training consistency and strategy, nutritional habits, and mindset are vitally more important than any of these minor "tricks and tips".

But, I also honestly think that if you consistently combine many of these minor aspects like spices, teas, food types, etc, etc -- that you can see a legitimate increase in your fat burning results.

Although I don't believe in "Fat Burners" per se, I found a great new product that I think can help to maximize your metabolism...

This product contains some of the things I've talked about before... green tea, cinnamon, capsaicin, L-tyrosine, AKG, and a few other goodies.

I don't think it's a "miracle fat burner" or any nonsense like that... but I DO think it can help to give you the edge and increase your metabolism. Based on some of the ingredients, it could help to control blood sugar, control cravings, increase thermogenic caloric burning, etc... check it out:

7 Powerful Metabolism-Boosters 

It only makes sense to give it a try and see if it helps to boost your metabolism and burn off stomach fat faster than usual.

Here's to a blazing metabolism!

by Mike Geary, Certified Personal Trainer and Certified Nutrition Specialist

Mark Dilworth, BA, PES

Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

2 Ways to Burn Fat while Avoiding Boredom

There are two things about fat burning workouts: 1) you never stop (except for rest days) and 2) you never stop (except for rest days)....this routine can easily lead to boredom unless you.....

a) keep your workouts challenging,
b) change up your workouts regularly and
c) see steady progress towards your fat loss goals.

If your body ain't changin' to leaner and meaner, you are more apt to stop working out---especially if you're not having fun.

Oh yeah...about the fun part? Don't do workouts you hate! There are many exercise choices out there...I can't imagine hating to exercise every day. I would quit exercising sooner rather than later. Life is too short to continue to do something you hate.

Fortunately, the research proves that you will get better fat loss and heart health results doing shorter, tougher workouts. And, it doesn't matter if its cardio or strength workouts.

So, here are 2 ways to do fat burning workouts without ever getting bored:

To get the lean body you want and need, you must do regular full body strength training and burn fat on your total body.

Always maximize your workout time by doing exercises that burn the most fat in the shortest time period. This will lessen the risk of boredom, over-training and injuries. Workouts lasting 2-3 hours are outdated and who has that kind of time to waste anyway!

1. With short, intense bodyweight cardio workouts you get the dual benefit of a strength/cardio workout:

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

A six week study at The University of Alberta measured the maximum volume of oxygen that weight training could utilize at peak capacity (VO2 max).

The researchers recorded an 8% increase in VO2 max when the athletes maintained a work-to-rest ratio of 1:2 along with an equivalent gain in maximal stroke volume (the greatest amount of blood that the heart can pump in a single beat). Shorter rest periods of say, 30 seconds between sets, gives even more fat burning benefits.

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

In another study performed at Penn State University, researchers found that strength and power declined when an endurance training program was added to a weight training program. The men who only trained with weights had a 30% improvement in their leg press performance over 12 weeks.

And, those who added a 4-day-a-week cardio program to their weight training program had performance increases of only 19.5 percent.

Intense bodyweight cardio workouts will also 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.

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.

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

2. Do sprint interval cardio workouts of about 20 minutes:

If you're on a treadmill....

--Run fast, 1 minute
--Walk, 1.5 minutes
--Do this rotation for 20 minutes

If you run outdoors on grass or astro-play turf....

--Sprint 60 yards
--Walk back to starting line
--Sprint 60 yards
--Do this rotation for 20 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 only need 2-3 interval cardio session a week to burn fat.

Have fun building your lean 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

Guys: Five Foods You MUST Eat

By Kevin DiDonato, MS, CSCS, CES

Guys, getting older (which you are!) could lead to an increased risk for a number of different health ailments.

In fact, aging may be accompanied by loss of strength, muscle mass, and vigor.

However, the foods that you eat, could improve many different areas of your health - especially as you age!

As you know, men and women’s needs are completely different.

This same concept holds true, not only on an emotional and physical level, but also in your diet, specifically related to the foods that you eat.

What you eat may lead to excess body weight, decreased libido, or even premature death.

However, including the fives foods listed below, could improve your health and quality of life as you get older.

Let me explain…

Five Foods You MUST Eat

Guys, in order to keep your system working efficiently, you need to remember to fuel your body with the right nutrients.

The right foods can improve heart health, eye health, brain health, and reproductive health.

Aging is associated with gradual declines in most of your body systems (happens with everyone).

These declines may increase your risk for having a heart attack, stroke, certain cancers (lung and prostate), or the development of Parkinson’s or Alzheimer’s.

However, the foods listed below are chock full of nutrition and may keep your body, organs, and your brain working at optimal levels.

Without further ado:

Guys, Here Are The Five BEST Foods You MUST Eat NOW for Better Health:

Health Booster #1: Clams, Scallops, Oysters

Clams, Scallops, and Oysters are part of the mollusk family, which can be found on land, in the deep blue sea, or in many lakes around the country.

These tiny little creatures are packed full of nutrition and are very low in calories.

For example, three ounces of scallops packs a whopping 14 grams of protein and is roughly 75 calories.

Plus, scallops, clams, muscles, and oysters are packed full of heart-healthy omega-3 fatty acids, which are essential fats your body needs every day to maintain proper health.

Also these tiny creatures of the sea are loaded with important nutrients, such as zinc, manganese, and phosphorus, which could help maintain normal blood sugar levels and improve your immune system.

Health Booster #2: Fatty Fish

Fatty fish (salmon, tuna, herring, sardines, etc.) are perfect for not only shrinking your waistline, but also for improving your heart, brain, and eye health.

Fatty fish are chock full of omega-3 fatty acids, which have been shown to reduce inflammation, which could halt the progression of many chronic diseases.

Not only that, but fatty fish contain high-quality protein and are low in calories.

Compared to a piece of red meat, a piece of salmon has less saturated fat plus a good helping of omega-3 fatty acids.

Mixing the omega-3 fatty acids with a natural source of Vitamin D, fatty fish could take the proverbial cake in healthy nutrition.

Worried about PCBs and mercury?  The smaller fish, like sardines, are a great source of low-fat, high-quality protein, and are very low in mercury or PCBs, which have been shown detrimental to your health.

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

Health Booster #3: Oats or Oatmeal

Steel-cut oats are a perfect source of complex carbs, protein, fiber, vitamins, and minerals.

Of course you know that fiber is good for your health, but did you know that oats, which naturally contain beta-glucan, have been shown to be a great source of fiber?

Beta-glucan is a naturally occurring fiber that, when introduced to your body, has been shown to lower cholesterol, blood pressure, weight, and help improve blood sugar levels – which could protect your heart, digestive, and overall health.

Plus, the fiber in oats has been shown to decrease appetite and could lower energy intake at meals throughout your day (lunch and dinner).

Oats are full of minerals like tryptophan, manganese, and phosphorus, plus they have a good serving of B vitamins.

Having a cup of oats in the morning could leave you feeling full all day, which could reduce your belly fat, therefore potentially improving your health.

Health Booster #4: Mushrooms

As strange as it may sound, including more mushrooms in your diet could improve your health as you get older.

Mushrooms, in all varieties, deliver a big plate of nutrients in a tiny, bite size fungus.

Mushrooms have been shown to be an immune system stimulant, plus they have also been shown to fight or prevent certain types of cancer.

Mushrooms are also a great source of the B vitamins – B2, B3, and B5 – which could be beneficial in mood, blood sugar control, energy levels, and cholesterol levels, just to name a few.

Plus, mushrooms have plenty of minerals that are necessary for your body to function at its best.

Health Booster #5: Tomatoes

Tomatoes, another low-calorie favorite, are full of heart-healthy vitamins and minerals.

Tomatoes have high levels of the antioxidant lycopene, which has been shown to reduce your risk for cancers, heart disease, and could boost sperm count.

Yes, lycopene, according to some research, could be important for increasing your sperm concentration.

Plus, this tasty little vegetable has plenty of phenolic acid, which has been shown to prevent some instances of lung cancer.

One more benefit of tomatoes: they are available year-round, which means you can get plenty of lycopene at all times and seasons of the year.

Start Improving Your Health

Aging can be associated with a decline in health - from heart health, brain health, and everything in between.

However, taking the right steps now, exercise and stress relief, plus including these five essential foods, could protect your health and lead to a longer, healthier life.

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



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

5 Ways You're Wasting Time During Workouts

I see it over and over...people wasting time (with good intentions) with their workouts. You will never burn the fat you need to change your body without tough, efficient workouts.

Ever wonder if your workouts are getting it done......

Here are 5 examples of wasting time during workouts:

1. If you turn your workout into social hour, you're wasting your time. You can't take 5 minutes between sets and expect to significantly change your body. Do your workout and talk to your friends after your workout. If your workout buddies are "social butterflies," change workout buddies.

2. Are you the person who does 1 hour of cardio on the elliptical machine? That's better than doing nothing but you are wasting valuable time. There are better ways to spend that 1 hour to get better fat loss results.

Only doing cardio exercise will not tone your body. Actually, too many long cardio sessions will waste away your precious muscle mass.

When you have a choice, do your cardio sessions on the ground with exercises like sprint intervals or jump intervals. Machines do too much of the work for you. Twenty minute interval cardio sessions will get the job done.

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

3. Does this describe your strength workout?

--seated machine bicep curls
--seated machine triceps dips
--seated machine shoulder press
--seated leg press
--seated machine abductor leg exercise
--seated machine adductor leg exercise
--machine calf raises

To be fair, this could be a good way for a beginner to start for maybe a week at most. But, I see veterans of workouts rotating from machine to machine doing a workout. And, then they wonder why they are not burning fat!

I personally recommend a good bodyweight workout over a machine workout any day.

4. You can't be an upper body workout monster and expect to have a toned body. If you're not sure whether this is you, your workout goes something like this most of the time:

--bench press, incline press, decline press
--rows
--shoulder press
--crunches
--lateral raises and front raises
--bicep curls
--tricep exercises

Where are the leg exercises? Can't do heavy leg weights because of injuries? Do bodyweight lunges, squats, step ups, etc.

5. You spend 10 minutes "working out" and 40 minutes in the sauna and whirlpool. And, the 10 minutes are not really a workout---its more like an appearance. Don't laugh, I see this all the time. Your body will never change because it takes hard work to change your body.

If you need a real, fat-burning 10-minute workout, download my free workouts here.

Sweating in the sauna or whirlpool has no effect on fat-burning. Sweating just regulates your body temperature.

So, how can you burn fat and change your body?

Burn more fat by exercising major muscle groups, not by working out longer. Maximize your time in the gym and get the results you want. The quality of your workouts are better than the quantity of your workouts.

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

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

Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also.

Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions. These are single-joint exercises that burn minimal fat.

Its more fun to workout when you see fat-burning results that help your body feel and look better....stop wasting time.

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

The Hidden Dangers of Your Excess Abdominal Fat

by Mike Geary, Certified Personal Trainer and Certified Nutrition Specialist

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.

Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs. This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE 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 Reasons NOT to Quit Exercising and Eating Right

Its hard for you to keep working out and eating right if you don't see steady progress towards your fat loss and body-shaping goals. Good health is also critical......

In an DiabetesHealth.com article, it states:

Like so many others, Kris Berg, EdD, an exercise physiologist at the University of Nebraska at Omaha, has observed the rapid-fire increase in obesity that has recently been labeled an “epidemic.”

With it has come a slew of new type 2 cases that, according to Berg, could easily be avoided.

“For those with type 2 diabetes, the actual cause of diabetes is inactivity and weight gain,” says Berg. “These factors produce insulin resistance. We know today that even in genetically susceptible people, exercise can prevent type 2. So, a major goal for type 2s should be to become active for the rest of their lives.”

So, here are my 8 good reasons for you to keep reaching for your fat loss and weight loss goals:

1. High body fat is not good even if you have normal body weight. You may need to revamp your workouts so that you can make better progress. It matters how you workout. Some of you are still doing the same poorly designed workouts and getting the same "little or no success results" from your workouts.

For instance, I see many people at gyms who only do cardio workouts on machines. That's better than doing nothing but your body will not tone up with just doing cardio. You need to do regular strength training for your body to change from fat to lean.

2. Are you frustrated with your results because you have been following a workout program you found in a fitness magazine? This is better than you trying to figure it all out on your own. But a program found in a magazine is not individualized for your specific fat loss needs and goals. And, you may not even like the exercises you are doing. You will eventually quit something that you don't like.

3. Are you ready to give up the fight to get lean and healthy because you are overwhelmed? You don't believe you can really get a "leaned out" body? This is not the time for you to quit. It is the time to get expert guidance from a trainer who can help you visualize goals and give you feedback.

4. Are you still eating like you always have and just trying to workout longer and harder? The only problem with this tactic is that it does no good to burn 500 calories during a workout and later eat 900 calories of bad food.

Eat These 3 Veggies to Burn More Abdominal Fat

Get ready to change your eating habits, for health and fitness. If you daily eat more calories than you burn, you will continue to gain weight.

And, you need to start eating mainly whole, natural foods that leave you nourished and satisfied on fewer calories. Quality calories matter. Eating 600 calories of junk food is not the same as eating 600 calories of lean chicken, vegetables and fruit.

5. Are you wasting money on weight loss pills, patches, creams and fat-burner supplements? Save your money and invest in your body with hard, smart workouts and good nutrition that will change your body for good.

6. Fad diets won't get the job done if you are going to transform your body. You will start making better fat loss and weight loss progress when you feed your body better. Its part of a lifestyle change.

7. Do you have a gym membership you aren't using? Cancel that membership and get the help of a personal trainer.

Don't underestimate the value of well-designed fitness program put together by a personal trainer. It makes all the difference because you get direction, feedback and encouragement from a trainer who is fit and knows what it takes to get fit and stay fit.

8. Oh, one more thing...don't quit exercising.....have fun exercising! Why should you spend 5-7 hours exercising every week if you dread it? You will stop sooner rather than later if you dread doing your workouts.

Stop thinking so much about heart rates, exercise technique, intensity, repetitions, cardio or any of that stuff. Those things do have their place but just have fun with your exercises. Find cardio exercises that you like and weight training exercises that you like.

When it comes to exercise, research has proven that you are more likely to stay with your exercise program if you enjoy it. But, no matter how much you enjoy exercise, you still need something else to "keep it going." You guessed it! Determination (perseverance). Its the "bulldog mentality" that nothing is going to keep me from reaching my fitness goals. When you have those "bad days," its determination that will pull you through.

Don't quit exercising, make adjustments and keep going!

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 Gluten Free Questions You Need Answered

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

It’s not your fault.  See, most 'experts' don’t know the difference between traditional gluten free and TRUE gluten free.

Years of clinical trial and error have put me in a position to help put you on the fast track to restoring your health. Following my protocols will help put you on a path to:

--Better energy
--Enhanced weight loss
--Improved digestion
--No more chronic gas and bloating
--Reduced muscle and joint pain
--Hormone rebalancing
--And so much more...

Being a doctor is so much more rewarding when you can give people the knowledge to restore their health instead of making them dependent on medical treatments.

Here are real answers to 5 gluten free questions:

Question: Is a gluten free diet difficult to follow?

Answer: Not at all. In fact you have many choices when it comes to living gluten free. The “problem” for most people these days is that they don’t know which foods to eat and which to avoid. My Gluten Free Diet Solution Program makes it easy for you to live gluten free, make better choices and regain your health.

Question: I’ve tried losing the last 10 pounds from around my waistline and just can’t seem to lose the fat no matter what diet or workout program I try. Can going gluten free really help?

Answer: Yes, as a matter of fact many of my patients have easily dropped the stubborn last five to fifteen pounds once they adopted a gluten free diet. The reason for this is because of the bloating effect and glycogen to fat conversion process that takes place in people who are sensitive to gluten.

Question: Once I start the Gluten Free Diet Solution program how long will it take for me to see and feel the results?

Answer: Results come relatively fast…Typically within the first 72 hours most people experience a two to three pound weight loss due to reduction of bloating. Within a week to ten days you’ll begin to feel better, have more energy and continue to lose the unwanted fat and bloat until you achieve your ideal healthy weight.


Question: Will I have to do a lot of cooking and food preparation at home for a gluten free diet?

Answer: Actually you won’t do any more cooking or food prep then you do today. One of the biggest misconceptions is that gluten free living means diet restriction and lots of food preparation time. The truth is you’re simply going to be a better decision maker, shopper and eater.

Question: Can older adults benefit from a gluten free diet?

Answer: Yes indeed. In fact one big benefit that older adults will appreciate is improved digestion, reduced joint pain and irritation and more energy.

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

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.

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