5 Top Body Fat Burners You Can't Buy

If you use body fat burners that actually work, and continue to consistently use them, you won't have to ever worry about too much body fat again!

Warning: It will take longer than you think but you're closer to your fat loss goals than you think. Make the long-term commitment.


You don't have to buy any fat burner supplements that either won't work or will only give you a short-term boost.

Here are 5 Top Fat Burners that will always work:

1. Make frequent changes to your workout program. Here are some examples:

---vary the workout intensity, repetitions and rest periods
---change the duration of your workouts
---change your exercise routine (try new exercises) every 1-2 weeks
---use different methods such as supersets, circuits and blasts
---use very little machine weight exercises and cardio machine routines (machines do too much work for you)

You don't have to workout for 2 hours to get huge fat loss results! Shorten your weight training workouts to 50 minutes or less and ramp up the intensity! Shorten your interval cardio workouts to 20 minutes. Research has proven that short bursts are very effective fat burners.

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.

2. Shorten and intensify your interval cardio workout! Too many long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense interval cardio sessions also burn more fat and calories during and after your workout!

Research has proven that short bursts are very effective fat burners. Interval cardio sessions of 20 minutes will burn plenty of fat. I recommend sprint and incline intervals on grass.

3. Make needed changes to your eating habits. Its possible to have layers of fat on top of your muscles. Eat whole, natural foods. And, track your calories in a journal until you have a good idea of how you need to eat to burn fat.

Don't ruin great workouts by eating bad food with a million calories!

It will be easier to eat right if you plan your meals for the week. And, instead of eating out during the day, pack your food. This will protect you from binge eating and haphazard eating (i.e. grazing).

4. Take your fat loss to a higher level with jump (plyometric) exercises and workouts.

If you're having trouble sculpting your butt, hips and thighs, try more plyometric training. Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you.

Effective fat burners are jump rope, squat jumps, lunge jumps, depth jumps, jumping jacks, tuck jumps, side-to-side hops and front-to-back hops.

5. Get deep sleep each night to improve your growth hormone levels which will improve muscle-building and fat loss. According to nutritionist Rehan Jalali:

"90% of GH secretion occurs at night. The circadian rhythms help determine the regulation of hormone released in the body. GH levels need to be maximized during sleep to help rebuild muscle tissue and increase lean body mass. In resistance trained individuals, GH release was lower during the first half of sleep and higher in the second half, whereas it was opposite in non-training individuals."

"It’s very important to get deep sleep, according to one detailed study; because if you don’t, it could mean a major decline in GH output, which is bad news for muscle building. The same study showed that GH secretion was majorly associated with slow wave sleep and that when REM sleep declined, evening cortisol levels increased. Cortisol is a catabolic hormone that can break down muscle tissue."

Use these effective fat burners to lean out your body and keep the weight off!

If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):

Free Bodyweight 500 Metabolic Fat Burner Workouts. Start shaping your body faster!

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

How to Slow Aging and Weight Gain

Do you know why you are gaining weight? Is it your sedentary lifestyle? There seems to be a new reason reported every week explaining why we are gaining weight and getting fat.

Sedentary jobs have been listed more than once as one of the main causes of weight gain for many people. There's one problem with that theory: many people have "sit-down jobs" and are very fit and lean.


And, there are many people who work on their feet who are very overweight. So, its not where you work that determines whether you will or are gaining weight.

Our culture encourages us to blame someone or sue someone in court to fix our problems. That works fine unless YOU are the cause of your problems.

In the fat loss and weight loss arena, YOU largely determine how much you will weigh. There are medical and genetic exceptions to this weight gain rule but that's a subject for another article. For purposes of this article, you are ultimately responsible for your body fat and body weight.

Slow your aging process by eating the right foods.

Some foods that slow the aging process are apples, blueberries, strawberries, plums, cherries, cherry tomatoes, broccoli, spinach, tea and coffee. These foods have plant chemicals, called polyphenols, which are important antioxidants. They help prevent diseases such as cancer and heart disease. These foods also limit the damage of free radicals in our bodies and slow aging. These foods also keep you fuller for longer on very little calories.

Despite the popularity of many "other reasons" for our nation's overweight and obesity problem, I still maintain that the primary reason for your weight gain is a caloric imbalance.

Simply put, you will gain weight and fat if you consistently eat more calories than you burn. Some will say that theory is outdated. Don't believe them.

I realize its important to eat the right types of foods for nutrition and health. But, you will also gain weight if you eat too much of the healthy foods.

So, if you have a "sit-down" job, I would recommend that you move more. A standup desk is also a good idea to keep you active during the day.

Research proves that when you sit, your fat-burning enzymes basically shut down....when you stand during the day, those fat-burning enzymes go to work for you.

Try to stand as much as you can during the day and take walking breaks and lunches to activate your fat-burning enzymes! Any activity is good to go along with your regular workouts. All movement burns calories.

Don't blame your job if you're gaining weight. Make changes to your exercise, eating and lifestyle habits. These are the primary keys to you shaping and maintaining a lean and healthy body.

If you want over 120 delicious smoothie recipes to help you eat healthier, 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

3 Reasons to do Ab Curl Ups and NOT Sit-Ups

The ab curl up is a good core strength exercise if done correctly. Your rectus abdominis (6-pack part of your abs) and obliques should do most of the work. Ab curl ups are also safer and more effective than sit-ups.

3 Reasons NOT to do Sit-Ups

1. There is a correct way to do sit-ups but most people are not familiar with the technique. The hip flexor muscles are preferentially recruited to do much of the work during incorrect execution of sit-ups. Hip flexors connect the spine and lower back.

2. Most people also round the lower back when doing sit-ups. This often leads to muscle imbalances and low back pain. Neck pain can also happen if you do sit-ups with your hands behind your head.

3. Because of the injury potential from doing sit-ups, you are better off doing ab curl ups. You will also get a greater range of motion when doing ab ball curl ups.

Here are 2 ways to do Ab Curl Ups:

Ab Curl Ups on the Floor



Lie on your back, knees bent, arms crossed over your chest and feet flat on the floor.

Adjust your pelvis so that your lumbar spine (lower back area) is in the neutral position (slight gap between your back and the floor). The lumbar spine should remain neutral so the low back is not injured. Your shoulders and neck shouldn't assist your abdominals during the movement.

The movement should be slow. Curl up and bring your chin towards your chest. Curl up through the upper back and not the neck. Maintain a neutral spine and brace your abs (as if someone is going to punch you in the gut). Keep your ears and shoulders in alignment.

Use your abdominals to curl your upper back off the floor. Don't move any other body part and keep your arms, shoulders, neck and legs relaxed as the abs pull you up. Your head and arms should curl up with your shoulders.

Stop once your upper back is off the floor. Don't tilt your pelvis or pull with your thighs to lift your upper body. Hold for 2-3 seconds and return slowly to the floor.

Use your abdominals to lower your upper back down to the floor. Don't move your head or arms as you return to the start position.

You can add weight to your chest to make this exercise more difficult.

Ab Ball Curl Ups





Lie on your back on the ball, knees bent about 90 degrees, hands behind head and feet flat on the floor.

Lie on the ball so that your back hugs the ball. Your shoulders and neck shouldn't assist your abdominals during the movement.

The movement should be slow. Curl up and bring your chin towards your chest (to about 45 degrees). Curl up through the upper back and not the neck. Brace your abs during the movement (as if someone is going to punch you in the gut). Keep your ears and shoulders in alignment. Don't round your lower back when lifting your torso.

Use your abdominals to curl your upper back up. Don't move any other body part and keep your arms, shoulders, neck and legs relaxed as the abs pull you up. Your head and arms should curl up with your shoulders.

Don't tilt your pelvis or pull with your thighs to lift your upper body. Hold for 2-3 seconds and return slowly to the starting position.

Use your abdominals to lower your upper back. Don't move your head or arms as you return to the start position.

Curl up!

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

2 Top Spring Bodyweight Fat Burning Workouts

Bust through your winter workout blues with these fat-burning bodyweight workouts. It will be spring season in a couple of days....get an early start with your workouts.


Bodyweight Strength Workout

A short, intense fat-blasting bodyweight strength workout can be just what you need if you are in a slump. When was the last time you did strength training without weights. I recommend doing a bodyweight workout at least once a week. It will give your joints a break from lifting weights.

If you need a supplement to your regular full body strength workout, this circuit workout is what you need.

Circuit workouts are good because you can incorporate exercises like squats, lunges, step ups and pushups and improve your heart health too. And, to get even more fat burn, do some of these exercises as full speed power exercises. Make sure you have mastered proper jumping and landing techniques before incorporating power exercises into your routine.

You don't need any machines---just get your body ready for some very intense exercise. If you have knee or low back problems, this type of workout is not for you.

Here is your fat-blasting bodyweight strength workout:

--Y squats, 10 repetitions each leg
--decline pushups (pictured above), 12 repetitions
--walking lunges with upper body rotation, 10 steps per leg
--inverted rows, 10 repetitions
--step ups (knee high platform), 10 each leg
--pushup plank, 10, 5 second hold



--side lunges, 10 each leg

Try to do each exercise, one after the other, with little or no rest. Rest 2 minutes after the circuit. Do the circuit 3 times.

Bodyweight Cardio

Use bodyweight cardio to tone up and change up your regular cardio routine.

Tone your lower and upper body on cardio day. Doing bodyweight cardio is both a strength and cardio workout. It is one of the best ways to help tone your body. And, it keeps you away from boring cardio routines.

Changing up your cardio workout can also help you break thru fat loss plateaus.

It only takes about 20 minutes to do this bodyweight cardio workout:



--deep knee bends, 10 repetitions
--pushups on medicine ball, 10 repetitions
--deep knee bend jumps, 10 repetitions (slow descent, explosive jump)
--pullups, 6-8 repetitions
--speed ladder - lateral speed steps, 10 repetitions (pictured above), full speed
--triceps dips, 10 repetitions, feet and hands on benches (body hanging)
--front-to-back hops, 10 repetitions each side of cone, full speed

Do this circuit 2-3 times. Take little or no rest between exercises. Rest 1-2 minutes between circuits.

Enjoy your workout week!

If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):

Free Bodyweight 500 Metabolic Fat Burner Workouts. Start shaping your body faster!

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

10 Tips to Spring Clean Your Diet

by Kerri-Ann Jennings, M.S., R.D.

Learn how to clean up your diet with these 10 healthy tips.

Photograph by Carin Krasner

I’m a registered dietitian and associate nutrition editor of EatingWell Magazine, so you’d be right to assume I have a pretty healthy diet. But since I don’t believe in making any foods taboo, there are the occasional not-so-healthy indulgences. And when the seasons change, I always feel an urge to “healthify” my diet. The warmer weather inspires me to take a close look at my eating habits and simplify my diet by eating the things that really make my body feel best and limit foods that are not so good for me.

Here are 10 healthy eating habits I am focusing on right now to detox my diet.

1. Cut Down On Alcohol


Although several studies have shown that moderate amounts of alcohol (1 drink per day for women, 2 for men) can have some health benefits—raising “good” HDL cholesterol, “thinning the blood” (preventing clots that can cause heart attack and stroke) and possibly warding off dementia and Alzheimer’s disease, there are some good reasons to make sure that your alcohol consumption stays moderate.

Alcohol takes a toll on your liver, the major organ of your body devoted to “detoxing” your system. It also acts as a diuretic, making it harder to stay hydrated. One idea to cut back: Try sticking to the suggested limit of one drink a day for women, two for men. (Think of the calories and money you’ll save!) Looking for an alcohol-free drink at cocktail hour? Try club soda with a splash of juice.

2. Cut Down On Sugar


Most of us eat too much sugar. On average, Americans consume 475 calories of added sugars every day (that’s 30 teaspoons), which is way higher than what’s recommended by the American Heart Association (6 teaspoons per day for women, 9 for men). High intake of added sugar is linked with risk factors for heart disease, such as high blood pressure and high triglyceride levels. One idea to cut back: Skip processed foods, which can be loaded with hidden added sugars, and when you want a sweet treat, reach for fruit for a natural sugar fix.

3. Cut Down On Salt


Americans, on average, eat 3,400 milligrams of sodium in a day, about 1,000 mg more than we should. And if we cut that much out of our daily diets, we’d lower our risk of heart disease by up to 9 percent, according to a study in the New England Journal of Medicine.

Restaurant foods and processed foods both tend to be very high in sodium, so a key step in lowering your sodium intake is to cook at home using fresh ingredients instead. One idea to cut back: Try eating out less and cooking more at home using fresh ingredients instead. And try boosting flavor with herbs and spices rather than salt.

4. Cut Down On Saturated Fat


Saturated fat—the kind of fat that’s found in whole milk, cheese, butter and meat—raises your “bad” LDL cholesterol, which can damage arteries. One idea to cut back: Avoid animal fats and swap them for healthier unsaturated fats from plant foods like nuts, avocados and olive oil.

5. Cut Down On Refined Grains


Refined grains—white flour, white rice—are stripped of beneficial fiber, vitamins and minerals. So while they add calories, they’re not really providing much in the way of nutrients. And since they’re low in fiber, they’re less satisfying than whole grains. One idea to cut back: Check the ingredient list and make sure the word “whole” describes the grains in the product—if it just says “wheat flour,” for example, that’s not whole-wheat, so make another choice.

6. Cut Down On Processed Foods


I’m not concerned with minimally processed foods—like plain unsweetened yogurt or washed bagged greens—that are still essentially healthy whole foods. Rather, I’m talking about prepared food products with loads of ingredients. By cutting these out, I can easily minimize my intake of added sugars, salt and trans and saturated fat, too, since these things are often added to processed foods for taste.

Plus, I’ll make room for more healthy whole foods in my diet. One idea to cut back: Go through your cabinets and see which of your foods come in boxes and think of alternatives. Two ideas to get started: Swap crackers or chips for crunchy veggies, and if you rely on prepared meals, like mac and cheese or canned soup, find an easy recipe to make your favorites from scratch.

7. Have More Fruits and Vegetables


Year-round, I eat a lot of fruits and vegetables. Not only do they add a lot of flavor and color to meals, they’re nutrient- and antioxidant-rich, low in calories and can help lower your risk for heart disease. One idea to get more: When figuring out what to make for dinner, make vegetables the main event—start with the vegetables you have on hand or what looks good to you at the market. From there, figure out what else (protein, starch) would go well with it.

8. Have More Water


It’s tempting to choose other beverages, but water really is the best thing to drink. Our bodies are 60 percent water and it’s vital for the function of every organ system, helping to circulate oxygen and whisk away toxins. One idea to get more: Choose it for your main beverage at and between meals. If you’re not a fan of plain water, try a spritz of lemon or lime to jazz it up.

9. Have More Green Tea


Even though I know green tea has a bevy of health benefits—from boosting immunity to fighting cavities—I don’t drink it very often. One idea to get more: Try swapping one of your daily cups of coffee for a cup of green tea instead.

10. Have More Whole Grains


Eating more whole grains could lengthen your life by reducing your risk of cardiovascular, infectious and respiratory diseases, suggests a 2011 Archives of Internal Medicine study. I tend to get in a grain rut—I choose 100% whole-grain breads and tortillas, of course, so technically I’m getting enough whole grains in my diet—but I don’t frequently cook other whole grains. One idea to get more: Try eating one new-to-you grain, such as quinoa or wild rice, each week.

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

Identifying a Poor Diet

by Dr. David Kulla, Synergy Wellness

By now, nearly everyone in the modern world knows what is important for a good and healthy diet. We think of fresh foods, vegetables, fruits, lean proteins and whole grains. This has been taught to us even while fast food establishments advertise cheap and easy food options and the obesity rates rise, especially in children.

Whether you are on a diet in order to lose weight, or you just want to maintain a healthy eating life for yourself and your family, maintaining a good diet is important. So, how do you know if you are stuck in a cycle of a poor diet? There are a few indicators that will help you identify a poor diet. Most of them do seem like common sense, but it can be easy for anyone to get caught up in the latest diets and meal plans that celebrities promote.


First of all, packaged and processed foods always indicate a poor diet. Your food should come from natural sources, like plants and animals and grains. If your food came from a warehouse or a manufacturing plant, it is probably not good for you. Anything with ingredients that resemble chemicals instead of nutrients indicates a poor diet. Read labels. Before you eat something, see if you can figure out where it came from. If its original source would not allow you to grow it on a farm or raise it in a barn, it’s part of a poor diet.

If you are on a diet that ignores entire food groups, you’re probably following a meal plan that will not be able to sustain you for your whole life. At some point, a piece of white bread might make its way to your plate. Diets that eliminate all carbs, all dairy or all fruits are a sign of poor meal planning. You need to get all of your food groups into your diet, even if they are in moderate portions.

Similarly, too much of one food group is a warning sign that you might be following a poor diet. No one ever got healthy eating a pound of bacon every morning. It simply makes no sense. Your food should be varied.

If you come across a diet or a meal plan that promises “instant” weight loss or “immediate” results, you should be suspicious. This is a poor diet plan, and it will not give you the type of healthy eating habits you need. There is no magic formula that will make you thin over night. You are going to have to eat fewer calories and exercise more if you want to lose weight, and that’s the cold truth, no matter what the diet books and gurus tell you.

Avoiding poor diets is important for your health. Don’t get caught up in a magical sales plan or a big promise for instant weight loss. Instead, eat fresh foods that come from fields and farms, not factories. Let yourself have a little bit of everything, and don’t overindulge or become too restrictive.

This post was written for My Fitness Hut by Dr. David Kulla. Dr. Kulla is a licensed Synergy Wellness and a nutritionist as well as owner of Synergy Wellness in Manhattan.

The #1 WORST Food that HARMS Your Brain

Some foods you might be eating daily can actually DAMAGE your brain over time. In this article, we'll explore foods that HARM your brain vs foods that PROTECT your brain.

by Mike Geary - Certified Nutrition Specialist
Co-Author of the best seller: The Top 101 Foods that FIGHT Aging

First, the BAD NEWS...

Certain foods you eat can indeed harm your brain, both in impaired learning ability as well as impaired memory.  Even worse, the wrong food and drink choices throughout your life can even lead to the terrible and deadly disease of Alzheimers. 

A friend of mine just told me that her dad died of Alzheimers recently and it was just a terrible disease where he didn't even know who she was anymore towards the end.  It's time our society starts taking degenerative diseases like Alzheimers, cancer, and heart disease more seriously throughout our lives, and not just once it's too late. Even in our 30's, 40's, and 50's, the choices we make with our daily food can PREVENT these terrible diseases.

So let's dig in with the topic today of foods that harm your brain, and what you can do about it...

Food #1 that HARMS your brain:  Fructose

In a 2012 UCLA study published in the Journal of Physiology, researchers found that a diet high in fructose over time can damage your memory and learning ability. 

Beyond the harm to your brain, it's well known in the research world that a high fructose diet can also cause insulin resistance in your body over time, and possibly lead to type-2 diabetes and extra body fat.  

If that's not enough, a high fructose diet also detrimentally affects your triglyceride levels in your blood as well as small dense LDL particles that cause plaque in your arteries.

So what we have here is high-fructose intake = impaired memory and learning in your brain, increased risk of diabetes, and increased risk of heart disease. Oh, and we forgot to mention extra belly fat too...  Yum - who wants another can of soda pop or a large bowl of corn syrup sweetened ice cream!

The average person eating a modern western diet of processed food consumes a LARGE quantity of fructose without even thinking about it from all of the soft drinks (high fructose corn syrup typically), sweetened juice drinks, orange juice, processed junk foods such as cakes and candies, as well as the HFCS that's added to store-bought salad dressings, breads and cereals, and even condiments like ketchup.

Note that many sports drinks, even though marketed as "healthy", can have large amounts of corn syrup or even crystalline fructose as their main sweetener.  These sports drinks can be equally as bad as a soda for your body and your brain.  Don't be fooled by the clever marketing showing pictures of pro athletes guzzling this stuff.

Also note that agave syrup (aka, agave nectar) which is marketed as a "healthy" sweetener as well, is one of the most concentrated forms of processed fructose in sweeteners as well.  I personally stay away from agave sweeteners as much as possible unless the amounts are very small.

All of these fructose-laden foods and drinks are easy to avoid though if you choose to eat consciously... for example, make homemade salad dressings from your favorite olive oil and vinegar with added spices, or choose to drink unsweetened iced tea with lemon instead of sweetened drinks or juices.  If you use a lot of ketchup, try to reduce the quantity by mixing with mustard or hot sauce, which typically don't contain HFCS sweetener in any significant quantities.

Last thing to note about fructose... Yes, natural whole fruits do contain fructose, but generally contain MUCH smaller quantities of fructose than you would consume in a sweetened juice drink, soft drink or sweetened junk foods.  Also, the phytonutrients, antioxidants, and fiber that's contained in most whole fruits counteracts any negative effects of fructose.  I personally try to keep fruit intake to no more than 1-2 pieces a day due to the sugar and fructose content of larger amounts of fruit.

Here's a trick:  Did you know that limes and lemons contain virtually zero fructose, and only 3-4 grams of total carbs in a whole lemon or lime, whereas a typical orange contains 6 grams of fructose and 25 grams of total sugar per fruit.  I squeeze lemons and limes daily into either water or teas for a healthy flavorful drink. Fresh lemon juice has even been shown to control blood sugar response from a meal...another bonus!

Other Foods that HARM Your Brain:

You probably already know some of the harmful health effects of these foods, but long term effects on your brain are yet another...

Trans fats -- strongly inflammatory in your entire body including damage to cell membranes throughout your body.  Avoid hydrogenated oils in processed foods and deep fried foods.

Mercury -- studies show that mercury from pollution (coal burning plants are the biggest source of mercury pollution to air and water) and from fish that are high on the food chain such as tuna, shark, swordfish, tilefish, etc can possibly cause long term negative effects on your brain.  Limit these types of fish to a couple times a month and focus more on fish such as salmon, trout, and many other types of smaller fish to reduce your mercury load.

Wheat-based foods -- In the groundbreaking book, Wheat Belly, Dr William Davis makes a very convincing argument that wheat has addictive properties in the brain.  Wheat contains compounds termed "exorphins" that have an effect in your brain similar to opiate drugs.  This explains why people have such a hard time giving up their beloved breads, cereals, pasta, and muffins because these foods are mildly addictive. 

I know personally from past experience that if I have have a pasta dinner, I'll go back for seconds and thirds as I just can't seem to stop eating the stuff.  And then hours after dinner, I'll get cravings for more carb-based foods or sweets.  But if I pass on the pasta and just have meat, veggies, and salad, I find myself totally satisfied after dinner with no cravings later at night.

The good news is...

There are plenty of superfoods, herbs, and spices that can protect your brain and your other organs too!

In fact, did you know that turmeric is one of the highest antioxidant spices that also exhibits brain-protecting effects? In India, where curry containing turmeric and other spices is eaten daily, rates of Alzheimers disease is among the lowest in the world, proving some of the brain-protecting effects of turmeric.

In addition, the powerful DHA and EPA omega-3 fats in fish oil has been proven in countless studies to protect your brain from damage over the years.

Want more...

Catherine Ebeling and Mike Geary are co-authors of the New book, The Top 101 Foods that Fight Aging, which shows you how to eat properly all the time! Get it now!

Mark Dilworth, BA, PES

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

Low-Fat Diets, Low-Carb Diets and Energy Drinks Haven't Fixed Obesity Problem

Despite the various low-fat diets, low-carb diets, diet pills and energy drinks, we still have a weight gain and obesity problem in our population.

There are no shortcuts to getting lean and fit. Don't place your fat loss and weight loss dreams on products and fad diets. Why? Keep reading.


Here are 3 reasons to change your lifestyle in order to burn fat and lose weight:

1. Be careful when eating low-fat products for the purpose of losing weight. Low-fat doesn't necessarily mean low-calorie. Sometimes these products contain other ingredients such as sugars and carbohydrates to make them taste better.

Carefully check the "Nutrition Facts" label to determine the total calories in the food product. Remember, if you consistently eat more calories than you burn, you will gain weight (regardless of the type of the food eaten).

3 Veggies to Eat to Burn Abdominal Fat

And, if you are trying to lose weight and body fat by food deprivation, it probably won't work for you either. Why? Because your body defends itself by storing fat and slowing down its metabolism to compensate for the lack of nutrition.

This is the opposite effect of what you want. The main purposes of exercise (resistance and cardio) is to burn body fat, lose weight and speed metabolism. Exercise and plan a healthy diet. This will give you the long-term health and fitness that you seek.

2. If you are depending on weight loss supplements to lose weight, you will be disappointed.

Instead, depend on regular weight training and interval cardio exercise to transform your body. Hard, smart work will get it done.

Research has proven that these supplements have no long-term benefit. Also, some of these supplements could be harmful to your health.

3. The energy drink business is a huge industry. So, how do energy drinks fit into your fitness program? First, know that any weight loss or weight gain goal achievements will be accomplished by your hard work and a well designed fitness program.

Second, you can accomplish your fitness goals without ever drinking 1 ounce from an energy drink.

Third, energy drinks often cause you to crash lower than the previous "energy high" provided by the drink. What was the question? Oh yeah, how do energy drinks fit into your fitness program?

And the answer is---you don't need energy drinks to accomplish your fat loss and weight loss goals. You will get plenty of energy from proper nutrition and adequate sleep.

Remember also that many energy drinks are loaded with sugar which might hinder your nutritional goals. Energy drinks are also usually loaded with caffiene. Save your money on energy drinks and try a good cup of coffee.

You may need help from a personal trainer. Here's one good way to tell if a personal trainer might work for you. YOU HAVE TRIED JUST ABOUT EVERY THING ELSE IN ORDER TO GET FIT AND NOTHING HAS WORKED LONG-TERM FOR YOU.

A qualified personal trainer is trained to not grasp for "quick fixes" when it comes to fitness and health and knows that longterm fitness depends on a systematic, progressive training program---and that takes time.

A personal trainer is trying to help you make "fitness become a way of life" and this will result in the PERMANENT BODY COMPOSITION CHANGES you want.

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

Fat Burning Spring Break Bodyweight Workout

If you're hanging out with some free time this spring break, here's an intense, short fat-burning workout for you.

Tired of working out harder and longer with little body-changing success? Increase your workout intensity to burn more fat and shape your body leaner and meaner. The more intense your workout, the more fat you will burn---faster. Quality workouts, and not time spent, are the key to long-term fat loss and weight loss success.

Rest 30 seconds between exercises. Do this workout in the sand if you want.




1. Prisoner squats, 12 repetitions
2. Pullups, 6-8 repetitions
2. Decline pushups, 10 repetitions
3. Walking lunges, 10 steps each leg
4. Inverted rows (pictured above), 10 repetitions
5. Plank, 10 repetitions, 15 second hold
6. Side lunges, 10 repetitions each leg
7. Squat jumps, 10 repetitions, fast

Rest 3 minutes between circuits. Repeat this circuit 1-2 more times.

Stay safe during spring break!

If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):

Free Bodyweight 500 Metabolic Fat Burner Workouts. Start shaping your body faster!

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

10 Reasons to Plan and Pack Your Food

Today, I will be at a ball park watching a friend play ball....ball park food is a "minefield of bad nutrition".....you are better off planning and packing your food.


One of the biggest mealplan-busters is "eating on the run." That usually turns into a disaster as far as your calorie count is concerned. There is no planning and you end up eating what taste good...."taste good foods on the run" many times equates to fat-filled, nutrient-thin and calorie-rich foods. Even more, you end up wanting to eat more just a short time later.

Here are 10 great reasons to plan and pack your food:

1. Eating on the run is expensive. Eat better and save money....a winning combination.

2. Healthy eating habits help you burn fat and lose/manage weight loss. When you eat whole, natural foods, you are filled for a longer period on less calories. Whole, natural foods have one ingredient, like fresh fruits and veggies.

Eat these 3 Veggies to Burn More Abdominal Fat

3. When you pack your foods, you are less likely to go long periods of time without eating. The food is always right there with you. Eating every 3-4 hours maintains your energy and keeps your metabolism active throughout the day.

4. You can eat protein with every meal when you plan. Protein helps you stay full for longer and helps keep carbs from spiking your blood sugar.

5. Similarly, you can eat enough fiber and healty fats during the day. Just pack fruits and vegetables and eat them with each meal. A fruit, like avocado, is a great source of healthy fat.

6. If you will pack water and unsweetened tea, you will have no need to drink sugary, belly-fattening drinks.

7. You won't be tempted to eat at a restaurant on the run.

8. Planning and packing meals helps you stay with your meal plan better, even on weekends.

9. You are more likely to eat healthy snacks like low-fat Greek yogurt, nuts or smoothies.

10. You are more likely to journal your food when you plan. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal.

By logging your actual food choices, you are holding yourself accountable throughout the day. It will also help protect you from binge-eating and emotional eating if you write down why and what you eat. Once you get a good feel for how you need to eat, you won't need a daily food journal.

Eat better, feel better and look 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

Top 100 Weight Loss Blogs to Follow in 2013

In the infographic below, you can view the top 100 weight loss blogs to follow in 2013. If you are looking to lose weight then you should follow these blogs, as you can find lots of great tips for losing weight. Her Fitness Hut is listed at #26!

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

An infographic by the team at CouponAudit

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

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




.

7 Tips to do Shorter Workouts with Faster Weight Loss

It doesn't take thousands of repetitions and 2-3 hour workouts to reach your fat loss and weight loss goals.


You need a fitness program tailored to your individual needs. And, in any case, you can accomplish your goals with 4-6 training sessions per week (strength, 3 days; cardio, 2-3 days). Over-training will leave you broken down and injured.

Don't underestimate the value of a well-designed, individualized fitness program prepared by a professional fitness trainer. It makes a difference how, when and how much you train.

I see people spending time on useless exercises, spending time on exercises that give very little benefit, wasting time between exercises or not exercising at all. For those willing to listen, I will give some workout tips without "talking down" to them.

Make the most of your time when you workout and burn more fat in less time. Here are 7 tips:

1. Sitting down on machines to do exercises. A "stand up" exercise will give you more strength and fat loss benefits. Example: work your hip abductors standing up instead of sitting on that machine. Your core will also get more work when you do an exercise standing up.

2. Don't do cardio on elliptical machines. You won't tone much on your body with this machine. When you have a choice, do your running interval cardio on the grass or sand outside instead of running on a machine. If you have to do cardio in a gym, do stepmill, jump rope, bodyweight exercise cardio (such as mountain climbers) or treadmill (on incline).

3. Don't take 5 minutes between exercise sets! This is your workout, not social hour. Socialize after your workout.

4. Along the same lines, your 5-10 minute warmup is used to get your body ready for your workout. Talking to your friends for 10 minutes is not a warmup.

5. Cut your workout time down from 2-3 hours to 50 minutes or less. Challenge yourself during your workout. Also, see #3 above.

6. This one is for men: if you only do bench press, that is not a full workout.

7. And this one is for women: you will tone your butt, hips and thighs much better and faster with lunges, step ups and squats (hint: don't do the sitting hip abductor machine and the sitting adductor machine).

Sitting in the steam room or sauna for an hour is not a workout. Sweating doesn't burn fat, it cools your body down. Sit in those rooms after your workout.

Here are two tough 20-minute workouts that will help burn fat and shape your body:

Plyometric Workout

Plyometric workouts will burn more fat because they are very intense. Shorten and intensify your workouts with jump training (plyometrics)! Plyometric workouts also burn more fat and calories during and after your workout.

If you're having trouble sculpting your butt, hips and thighs then you need to do more plyometric training.

Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you.

Try this jump training workout (take 30 seconds rest between exercises):

--jump rope, two feet, full speed, 1 minute
--squat jumps, 10, full speed
--lunge jumps, 10, full speed
--tuck jumps, 10, full speed
--jumping jacks, 30 seconds, full speed

Rest 2 minutes between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed. Do this type of workout no more than 2 days in a week.

Cardio/Core Combo Workout:

I have found that combining core and cardio workouts work well....this is a good one (30 seconds rest between exercises):

--mountain climbers, full speed, 30 seconds
--plank, 30 second hold
--squat jumps, 10, full speed
--bridge, 30 second hold
--walking lunges with medicine ball rotation, 10 each leg
--side plank, 30 second hold
--bodyweight Y squat, 15, moderate pace
--rest 2 minutes between circuit. Repeat circuit 2 more times. 20 minutes total workout time.

Take more rest between exercises or circuits if needed. Do this type of workout no more than 2 days in a week.

Train hard and smarter to reach your fat loss and weight loss goals!

Download your FREE 10-Minute Fat Burning Workouts now! There are strength and cardio workouts in the e-book.

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 Build Muscle Mass with Weight Loss

Change 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.

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!

Increase your muscle mass to permanently speed up your metabolism. 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!

Fortunately, muscle mass can be maintained/increased (and body fat decreased) throughout your life through weight training and cardio exercise. Weight training also helps to keep your bones strong (preventing 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 to consistently lose weight.
Severe calorie restriction for too long will lead to fat storage (your body's survival mechanism) and health problems.

Lose as little water weight as possible so your body will burn more body fat.

These 3 steps will help you do this:

1. 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.

3 Veggies to Eat to Burn Abdominal Fat

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

3. Pre- and post-workout nutrition is important. Don't take it lightly.

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.

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

Consuming fruits, vegetables and smoothies 1-2 hours before a workout will build up your glycogen stores. When your glycogen stores are low, your performance will suffer. Its also important to build up your glycogen stores during the day.

Research has shown the effectiveness of pre-workout protein/carb drinks (such as whey protein). Your muscles get 2 times as much benefit from a pre-workout drink compared to having just a post-workout protein drink.

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 30-45 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.

The carbs should be high glycemic, the proteins should be easily digestible (such as whey) and the fats should be from sources such as fish or flax oil.

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.

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.

If you need Motivation and Accurate Information to make your best body.......

Be sure and download your FREE 7-Day Body Makeover Jumpstart e-Course, which shows you how to totally remake your body a healthy and lean fat-burning machine!

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 Fat Loss Secrets for Six Pack Abs and a Flat Belly

an interview with Mike Geary of The Truth about Six Pack Abs

I had the pleasure of being interviewed recently by a fitness professional from NYC, Certified Personal Trainer, Geovanni Derice. The interview is below and I think you're going to like it... I reveal some of the hardest hitting strategies for getting rid of that stubborn stomach fat to uncover those flat six pack abs that everyone wants.

"GD: Welcome Mike to our 4-ever-Toned Fitness Journal. For those who do not know you, please tell us a few things about yourself and how you can help our readers with their fitness and health.

MG: Thanks for having me, Geo. Well, to go back a little, I have been heavily involved in fitness and sports for about 20 years now, ever since I was a teenager. Being involved in sports in high school got me interested in strength training and conditioning.

At that point, once I started feeling more energetic, getting stronger, and looking better, I was instantly hooked for life. I'm 36 now and still addicted to the way living a healthy and fit lifestyle makes me feel energetic, confident, strong, and youthful on a daily basis.

I decided earlier in my 20's that I wanted to make the commitment to help other people experience the excitement of being fit and getting in the best shape of their lives, especially since we've reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc. That's why I became a fitness professional. It just gives me so much satisfaction to help others, who have struggled for years to get in good shape, and show them that it can be done, and it can be fun in the process.

I've expanded over the years from just reaching local individuals with personal training, into being able to help people all over the globe achieve their fitness goals with the reach of the internet. I only hope that my passion for fitness inspires people to take action and improve how they look and feel for life.

GD: Now Mike, there's so many things out there as to what works and what does not work... if you had to pick 3 things that work time and time again to get flat lean abs, what would they be?

MG: The first and most important thing to get control of in order to lose your belly fat and get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it comes to losing body fat so that you can see your abs.

There's so much confusion these days about what a healthy diet that promotes fat loss really is... after all, we are bombarded by conflicting messages in the media about what is healthy and what is not, and you have all of these gimmicky diet books about low carb, low fat, high protein, vegetarian, fasting, atkins, south beach, liquid diets, and hundreds more. There's so much conflicting info, that the average consumer doesn't even know where to start when it comes to eating for fat loss.

The second thing that works time and time again, is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat.

In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.

For the third thing, let's talk about actually training the abs specifically. When it comes to training the abs, if you want real results, I always recommend forgetting about the crunches and situps for the most part. They are ok for someone that is really deconditioned, but most people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are one of the abs exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles.

I provide a ton of great abs exercises in my book, but one of THE highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). The key to doing these and actually working the hell out of your abs is to curl your pelvis up as you raise your legs. Almost nobody ever does this right. To be honest, the majority of people cannot do this at first, but I provide some strategies in my book as to how to progress to doing these correctly.

GD: What are people doing wrong when it comes to developing the coveted "6 pack abs"?

MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are doing wrong to get those flat 6-pack abs is... are you ready for this?

They spend entirely too much time focusing on training their abs! WAY too much time spent on abs exercises. Sounds crazy, but it's true.

Remember, having a flat and visible six pack of abs is all about getting down to a low body fat percentage. In order to do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and increasing your metabolic rate. That just does not happen when you focus too much time training a small muscle group like the abs.

Instead, you must use the majority of your time focusing on training the largest muscle groups of the body like the legs, back, and chest. That's what stimulates your metabolism and the fat burning hormones that will get you truly lean and sporting a flat sixxer!

GD: Which exercises are the top exercises that people need to do if they are to get maximum defintion with their midsection?

MG: When it comes to developing the abs themselves, I again refer to any kinds of hanging abs exercises, as well as some good floor abs exercises like lying leg thrusts (all described and illustrated in my book).

However, maximum definition in the abs and midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics. If you want great looking flat abs, focus on those instead of focusing so much on training the abs directly!

GD: When it comes to diet Mike, people really have tried millions of ways to get one thing... and that is fat loss. What recommendations have you used to successfully help your clients lose body fat and keep it off?

MG: I have included a fully comprehensive discussion of this topic in my book, which accounts for almost half of the book, but I'll try to make some nice simple generalizations to get people started on the right path immediately. The most important thing is that your diet is as natural and unprocessed as possible. It almost always comes back to the overprocessing of food that makes it unhealthy, and makes it totally wreck your metabolism and hormone balance in your body.

For example, why eat refined grains, when you can eat sprouted whole grains (keep in mind that I usually recommend strictly limiting grain-based foods overall for best results due to the problems with antinutrients and gluten in grains which are inflammatory).

Why eat refined sugar, when you can get natural sources of sugar from a high nutrient whole food like fruit. Why eat highly processed, refined, and hydrogenated vegetable oils (these are THE worst thing in the modern diet), when you can eat natural sources of healthy fats like nuts, avocados, fish, eggs, coconut milk, organically raised meat, and so forth.

The point is to not fall for some gimmick like extremely low carbs (although I do believe in a fairly reduced carb intake as that is a big problem for most people), low fat, super high protein, or any other combination that has you focusing on one macronutrient vs. another.

Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. Trying to cut an entire food group out just works against what your body needs. I get into much more detail on this vitally important topic towards losing body fat (especially that stubborn stomach fat) for life in my book.

GD: Thank you very much Mike for sharing with us all of this great information.

I hope you enjoyed this interview and plucked several nuggets of info to get you motivated and started on showing off your flat abs shortly. If you don't already own a copy, be sure to pick up a copy of my Truth about Six Pack Abs and discover the entire system I've developed for ridding yourself of that extra ab fat for good!

Go here to see the results many of my readers are getting in losing stomach fat and getting lean abs.

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