6 Reasons You're Loading Up on Energy Drinks

If you're regularly drinking energy drinks because you don't have the energy to do what you need to do, check up on your eating and other habits. No one needs to regularly consume energy drinks.


Here are 6 things you should check:

1. Are you getting enough sleep? Four or 5 hours of sleep a night is not enough rest. The sleep debt will catch up with you.

2. How nutritious are your meals? Are you eating enough? Get your nutrition primarily from food. And, I recommend taking supplements such as multivitamins, fish oil and green tea.

3. When's the last time you had a complete physical exam? There could be medical reasons for your low energy.

4. You might be dehydrated. “Water serves as a medium for the body to perform its life-sustaining functions, such as regulating body temperature and eliminating waste,” says Toby Amidor, a registered dietician in New York City. “If you don’t ingest enough water to help these metabolic reactions occur, you’ll become tired or lightheaded.”

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

5. Maybe you are too caffeinated. Because it is a stimulant to the central nervous system, caffeine can make you tired. Cheryl Forberg, a registered dietician says, "a once-a-day dose in the morning in tea or coffee is fine."

"But people can create a vicious cycle when they keep ingesting more caffeine to counteract the exhaustion they feel after the previous dose wears off." And, she adds, "the cumulative effects of the day’s caffeine—such as increased heart rate and a rise in blood pressure—can also keep you from getting a good night’s sleep."

6. You don't get enough exercise. You know how energized you feel after exercising? Enough said.

"We would discourage the routine use by children and teens," said Dr. Steven Lipshultz, pediatrics chairman at the University of Miami's medical school. He wrote a report with colleagues from the center.

The report says energy drinks often contain ingredients that can enhance the jittery effects of caffeine or that can have other side effects including nausea and diarrhea. It says they should be regulated as stringently as tobacco, alcohol and prescription medicines.

"For most children, adolescents, and young adults, safe levels of consumption have not been established," the report said.

I say, get your energy primarily from food and you will have what you need to live an active life.

-Catherine Ebeling and Mike Geary are co-authors of the popular ebook, Fat-Burning Kitchen, which shows you how to totally revamp your kitchen to make your body a fat-burning machine!

Mark Dilworth, BA, PES
Your Fitness University
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Does Exercise Help Drug Addicts Recover?

Scientists in the Middle East put twenty-four rats through a grueling exercise regime where they would run on a treadmill for around one and a half hours each day. The rats would run on a light incline, and afterwards they would enjoy a brief rest. The rest was brief because, 30 minutes later, the scientists would let the rats get high on morphine.


The scientists were looking to see whether rats would change their morphine usage based on their exercise patterns. The expectation was that rats would be less likely to take drugs when they are exposed to aggressive exercise, and the expectation was right.

The idea has been studied from around the 1990s, and since that time it has been shown that rats go off morphine – even nicotine and amphetamines – when they go from being a rat into a gym rat. And it’s not just the rats from Iran. On similar tests on other mammals, alcohol and cocaine become less appealing when you’ve just sprinted around a wheel.

A growing body of evidence shows that humans are not too different from the rats in the Iranian study. Sit down with your friends who smoke, give them a nice cup of coffee, and then offer them a cigarette. They’ll say yes.

But, take the same friends out for a run, and then offer them a cigarette at the end. They’ll say no. Even if you wait until your friends seem to have fully recovered from exercise, they’re still more likely to say no for hours afterwards.

While scientists are clear on the results of exercise, the reasoning is less clear, says the team at drug rehabilitation clinic Valley Hope Association.

“We encourage our patients to take regular exercise, because it makes recovery easier, and it helps them to feel healthier – physically and mentally. The evidence shows that this works, but the causality is less clear.”

An article in Slate speculates about why exercise makes drugs less appealing. The article suggests that it could be because exercise acts as a distraction, or that it’s because it relieves stress. The article suggests it could even be because exercise becomes addictive in itself.

“Have you ever felt irritable after skipping a yoga class or two? Or a little depressed and lethargic when you don't have time for the gym? These might be construed as withdrawal symptoms—the eventual outcome of an activity or habit that mimics, in some important ways, the effects of morphine and cigarettes and dope. To put it another way—and maybe one that sounds less like vapid neuropunditry: Exercise may prevent drug use by helping us to replace one compulsive, feel-good behavior with another.”

Another reason could be that addicts know that drug addiction will worsen their performance. You remember the physical pain of exertion, and you want to overcome that the next time you’re in the gym. Or, you start to like the way your body shape is changing, and you know that drugs will hold back your progress.

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

Mark Dilworth, BA, PES
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Is the Paleo Diet for You?

Paleo diet or not, there is no one way to eat right. Everyone's body is different and responds to foods differently. And, eating healthy and burning fat is an individual ordeal that has trial and error. If you don't enjoy the Paleo diet, you won't stick with it.


Some experts think that you should eat the Paleo diet because it's better for your health. According to Dr. Loren Cordain, professor of health and exercise science at Colorado State, “It makes sense from an evolutionary perspective. “It’s a system of eating that we’ve already adapted to.”

There are other experts who don’t agree. They contend that surely the body can adapt to changes in nutrition. Dr. Marlene Zuk, professor of biology at the University of California-Riverside, said, “We don’t know exactly what early humans ate.

“But, their diet almost certainly included grains at least some of the time and they also ate many different foods depending on where they lived and what time period you’re talking about...the idea that humans haven’t had enough time since the advent of agriculture to evolve adaptations to new foods is false.”

Who’s right? In my opinion, both camps are right to some extent. The Caveman or Paleo Diet has been around forever but has gained significant attention over the last decade. Its high concentration of meat (as much as 65 percent of daily calories), fruit, non-starchy vegetables, nuts and seeds are good for your diet.

At the same time, no one can argue that foods such as oats, Greek yogurt, peas, sweet potatoes, butter (from grass-fed cows), brown rice and beans are also good for your diet.

Whatever the diet, the same rule applies: you will gain weight if you consistently eat more calories than you burn.

So, what’s a person to do? I say eat a balanced diet, adjusted for your goals. Your body needs the macronutrients to function properly:

--proteins (20-35 percent of daily calories)
--healthy fats (10-20 percent) and
--carbohydrates (50-60 percent)

In my opinion, there are elements of the Paleo diet that will work well for anyone. Eating protein (lean meats, seafood, nuts) with every meal is always good. Proteins keep you fuller for longer, helps you eat less and the body has to work harder to digest them. Proteins also help rebuild muscle tissues after a tough weight training workout. And the health benefits of fruits and vegetables are unquestioned. There are also foods, like those mentioned above, not included in the Paleo diet, that taste good and are good for your body.

The most important thing to remember when putting your meals together: eat healthy, nutritious meals that you like and you can maintain in order to reach your health, fat loss and weight loss goals. You don’t have to eat like a caveman to do that.

-Catherine Ebeling and Mike Geary are co-authors of the popular ebook, Fat-Burning Kitchen, which shows you how to totally revamp your kitchen to make your body a 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

Smoothies for Meal Replacement, Workouts and Recovery

Tired of deciding what to eat each day? Quick solution: smoothies.....Smoothies for meal replacement, workout performance or workout recovery are delicious, easy to prepare, hopefully healthy and cost effective. What else do you need?


Smoothies for Meal Replacement

Eating every 3-4 hours will keep your energy up and metabolism active. Going too long between meals can cause you to load up on sugary carbohydrates to get quick energy. These types of snacks are usually high in calories, not very nutritious and cause rapid ups and downs in blood sugar levels.

Whether you're on the run or eating breakfast or lunch, smoothies are a great choice. Hopefully, you will use whole, natural foods like fresh fruits, veggies, oats, nuts and Greek yogurt. And, take advantage of healthy herbs and spices instead of using excess sugars and salt. Its easy to make meal replacement smoothies of 400-600 calories. All it takes is a little planning, which is the best way to stick with your meal plan anyway.

If you plan your smoothies right, you will get the necessary protein, carbohydrates, healthy fats, vitamins and minerals you need during the day.

Here is a good smoothie you can eat just about any time of the day:

BLUEBERRY-BANANA SMOOTHIE (good for energy, protein, antioxidants, pre- or post-workout)


--1 banana
--handful of blueberries, frozen or fresh
--1 cup plain Greek yogurt
--handful of walnut or almond pieces

If you want more protein, you can always add protein powder.

Smoothies for Workout Performance and Recovery

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

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

1. Pre-workout nutrition should mainly include carbohydrates, a small amount of healthy fats and proteins. During intense training, your body depends on fuel from glycogen made from the carbohydrates that you eat.

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

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

2. Post-workout nutrition is important to help your body recover from intense exercise. You don't need to eat immediately after your workout but there is a 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 healthy fats. A smoothie is good because it is quickly digestible. A ratio of 2g carbs/1g protein is what you need. Protein provides the main building blocks for your muscles.

It is also important to drink enough water every day. Drink daily about a half an ounce of water for every pound of body weight (160 pound person would drink 80 ounces). Since your muscles are comprised of about 70% water, don't dehydrate yourself. During exercise, drink about a cup of water for every 15 minutes of exercise. For intense exercise lasting more than one hour, a sports drink with carbohydrate and protein is needed.

You can use healthy, delicious smoothies to help manage your weight. Many times, you may be looking for healthy snacks or meal replacements to control your calories while maintaining your energy during the day.

It doesn't take many ingredients to make smoothies, so you will definitely save money. Download your FREE smoothies book below. There are over 100 recipes in the book!

Download your free Smoothies Book now!

Mark Dilworth, BA, PES
Your Fitness University
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The top exercises and healthy eating plans to follow are low cost

by Kinetica Sports

Maintaining a healthy lifestyle can be costly.  Monthly gym membership dues and the cost of whole, natural foods can really add up. Sometimes it seems that the healthy choice is much more expensive than the unhealthy one.

There are many things you can do to ensure you aren’t forking out loads of money each month which will guarantee your body maintaining a healthy lifestyle while cutting down on the costs. These expensive obstacles can be overcome by doing exercise from home.  It is important to fit some form of exercise in every day as research has stated that just 20 minutes of working out a day can really benefit your health now and in the long run.

The thought of exercising from home might not be the most appealing idea but not only does it save money on memberships and travel costs but you can do it any time of the day or night to work around your lifestyle. Some of the top ideas to exercise from home include the following:

• Go running around your neighborhood
• Use a work-out DVD as there are many available to choose from
• Ask for a Wii-Fit for a birthday present and access many types of sports activities to try out from the comfort of your living room
• Do squats, lifts and sit ups during the advertisements on your favorite TV programs
• Walk your dogs
• Go for bike rides with friends or family

Each of these exercise ideas is the perfect way to maintain a healthy lifestyle while saving on costs.  There are plenty of online publications which are free and feature fitness regimes that you can follow when running or lifting weights.

One of the great factors about exercising from home is you can use your imagination to really experiment with new ways to keep fit, whether it’s going on your children’s trampoline to playing a game of rounders with friends and family, there are so many ways to keep fit.

You can maintain a healthy lifestyle while eating your 5 fruits, vegetables and protein each day without spending a fortune. There are many ways around this. Many people go shopping without planning.  This is one of the biggest mistakes that you can make. Planning all your meals throughout the week before going shopping allows you to shop for the things you need so you don’t waste food or money.

Other healthy alternatives are to use a blender to make fruit and vegetable smoothies.  Soups are also very cost effective.  Anything not eaten can be frozen and eaten later.  If you still don’t feel like you are eating all the nutrients that your body needs to maintain a healthy lifestyle, then try investing in some sports supplements from Kinetica sports as they provide a range of healthy, drug tested supplements at reasonable prices. In the long run, the nutrition from sports supplements will save you money while taking care of your body.


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

Flexcin can help you train for your 5K!

by Flexcin

If you are training for a 5K run and struggle with joint pain, back pain, muscle sprains or strains and desire to have relief so you can run effectively and competitively, look no further than Flexcin Joint Pain Lotion. Flexcin offers all-natural ingredients that will help you effectively compete in your run. Moreover, Flexcin is completely made in the USA as well. 

The reality is that having joint pain even in the best of situations is a difficult proposition for most of us. Joint inflammation can be even more difficult, however, when you are a competitive distance runner. In order to compete in a 5K run, you must use every advantage you can that is at your disposal, and this includes aids such as Flexcin that will decrease inflammation and swelling in your joints.

WHAT FLEXCIN CAN DO FOR YOU

To begin with, using Flexcin can help you to experience relief from the joint discomfort that we all can face at times. Flexcin can aid you in decreasing inflammation and swelling and can stimulate the natural lubricating fluid in the joints, alleviating stiffness and general discomfort. Moreover, because of being a competitive runner, you are well aware that mobility and flexibility are crucial to a strong race. Flexcin can help you in that area! If this product sounds like it would be for you, you can order this wonderful joint pain lotionimmediately.

HOW FLEXCIN WORKS

Because Flexcin has a lot of great natural ingredients, such as Cetyl Myristoleate, it can help deliver relief to you. Cetyl Myristoleate, or CM8, is renowned by many medical experts for it joint-healing properties, such as the lubricating qualities that it possesses. Many respondents have noted a significant decrease in morning joint swelling, discomfort, or stiffness, sometimes literally just days after beginning the regimen. 

Because CM8 can lessen swollen areas, it is also touted as an anti-inflammatory agent. Finally, because of all of its other properties, CM8 can function as a pain-relieving analgesic. Basically, because it reduces inflammation, it can reduce pain as well. You can read more about the properties of Cetyl Myristoleate. Because CM8 is the chief component of Flexcin, we believe that you should strongly consider Flexcin in your daily training regimen. Because Flexcin is all-natural remedy, you do not have to worry as much about harmful side effects.

If you are training for a marathon such as the 5K and suffer from joint pain, swelling, or inflammation, we believe that you should strongly consider Flexcin to help with your joint relief. To place an order, click here.

Mark Dilworth, BA, PES

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5 Reasons to Eat Wild Fish and NOT Farm-Raised Fish

by Catherine Ebeling - RN, BSN & Mike Geary - Certified Nutrition Specialist
co-authors - Fat-Burning Kitchen

While fish used to be considered a healthy addition to any diet, farmed fish is now barely any better than eating a Big Mac. From both a nutritional and environmental impact perspective, farmed fish are far inferior to their wild counterparts:


Despite being much fattier, farmed fish provide less usable beneficial omega-3 fats than wild fish.
Due to the "feedlot" conditions of aqua farming, farm-raised fish are doused with antibiotics and exposed to more chemicals than their wild kin.

Farmed salmon, are given a salmon-colored dye in their feed, without which, their flesh would be an unappetizing grey color.

Aqua farming also raises a number of environmental concerns, the most important of which may be its negative impact on wild salmon. It has now been established that sea lice from farms kill up to 95% of juvenile wild salmon that migrate past them.

Nutritional differences of farm-raised vs. wild fish:

1. Farm-raised fish have a higher fat content. It’s not very surprising, since farm-raised fish do not spend their lives vigorously swimming through cold ocean waters or leaping up rocky streams like their wild counterparts. A marine version of couch potatoes, they circle lazily in crowded pens fattening up on pellets of grain-based fish chow. It's a very similar comparison to commercial feedlot grain-fed beef vs grass-fed free range beef or wild game.

In each of the species evaluated by the USDA, the farm-raised fish were found to contain more total fat than their wild counterparts. For rainbow trout, the difference in total fat was the smallest, while cultivated catfish had nearly 5 times as much fat as wild catfish. Farm-raised Coho salmon had approximately 3 times the total fat as wild samples.

2. However, total fat is not the real issue at hand here -- after all, fatty wild fish is good for you...that's why most of us take fish oil for health benefits.

The problem lies in that farm-raised fish contain more inflammatory omega-6 fats, and a large imbalance of omega-6 to omega 3 fatty acids. In three types of fish evaluated, the amount of omega 6 fats was substantially higher in farm-raised compared to wild fish. The total of all types of omega-6 fats found in cultivated fish was at least twice the level found in the wild samples.

3. Generally you can figure that farm-raised fish will have 10-30% more fat (and that’s mostly omega-6 fats which you already get too much of) and calories than wild-caught fish.

The fat in farmed salmon contains far less of the healthy omega-3 fatty acids than the fat in wild salmon. Salmon fat is usually rich in omega 3 fatty acids. Not so with farmed salmon!

4. Disease and parasites, which would normally exist in relatively low levels in fish scattered around the oceans, can run rampant in densely packed oceanic feedlots. To survive, farmed fish are vaccinated as minnows. Later, they are given antibiotics or pesticides to ward off infection.

Sea lice, in particular, are one of the worst problems. While salmon farmers have discounted concerns that sea lice are also found in the wild, at the first sign of an outbreak, they add pesticides to the feed.

Scientists in the US are far more concerned about two studies: both of which showed farmed salmon accumulate more cancer-causing PCB’s and poisonous dioxins than wild salmon.

5. Tests on farmed salmon at grocery stores which contains up to twice the fat of wild salmon, has found 16x the PCB’s compared to wild salmon, 4x the levels in commercial beef, and 3.5x the levels found in other seafood. Most of these toxins are stored in the fat of the fish, so guess what you are eating when you eat farmed fish?

Farmed salmon usually has dye added to it to improve the looks of the product. Even with the coloring, it never looks as good as wild salmon. These colorings also come with recently documented cancer-causing agents. These dyes have zero health benefits, and have no other purpose than to fool you, the consumer, into thinking the product is naturual looking and flavorful... Don't believe it!

Aqua farms, or “floating pig farms,” put a major strain on the surrounding environment. The fish consume huge amounts of highly concentrated protein pellets and it makes a terrific mess.

Uneaten feed and fish waste cover the ocean floor beneath these farms, which are a breeding ground for bacteria that consume oxygen vital to shellfish and other bottom-dwelling sea creatures. A good-sized salmon farm produces an amount of excrement equivalent to the sewage of a city of 10,000 people. Think about that the next time you swim in the ocean!

Fish used to be a bit of a rarity on the standard US dinner plate. Today it is a common dinner at the homes of health-conscious consumers. Last year, salmon overtook “fish sticks” as the third most popular seafood in the American diet (trailing tuna and shrimp). The increased consumption was made possible by the explosive growth in salmon farming, an industrial system that produces the fish in vast quantities at a price far lower than wild salmon.

Although portrayed as “healthy”, most tilapia sold at restaurants and grocery stores is farm raised, and therefore is not considered the healthiest of choices.

More than half of the fish sold in supermarkets, fish markets, and restaurants are raised in high-density fish pens in the ocean, managed and marketed by the farmed fishing industry. These fish are eaten by over a quarter of all adults in the U.S. and experts predict that the exponential growth of the farmed fish industry will continue. Although it seems like a healthier choice, eating farmed fish is actually almost as bad as eating a fast food burger from commercial feedlot grain-fed beef.

Note that when you're choosing healthier wild fish, it is a good idea to try to limit your intake of fish that are higher on the food chain (such as tuna, swordfish, shark, striped bass, bluefish, etc) to more occasional meals due to the higher levels of mercury in these fish. Fish that are lower on the food chain such as sardines, herring, sunfish, and even trout and salmon have lower levels of mercury and are not as much of a concern.

Caution: it is extremely important for pregnant women to speak to your doctor about fish intake.

If you liked today's topic, this is just a sample of the dozens of nutrition topics that we talk about in our program -- The Fat Burning Kitchen

Mark Dilworth, BA, PES
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8 Steps to Faster Fat Loss, Tighter Body and Abs

Start burning body fat faster---no more excuses or wasting time. Start shaping your body and losing fat and weight for good. Hard, smart training and disciplined eating will give you the kickstart you need to continue changing your body. This is not a quick weight loss gimmick. You must keep working.


Don't you want your healthy, lean body? Make it happen!

Here are some common body fat areas that are sometimes hard to lose: belly fat, butt/hips/thighs fat, low back fat and upper back arm fat.

Any of those fat areas sound familiar? I think we all have dealt with one or more of those stubborn fat areas. Do you know what to do about it?

First, stop wasting money on fitness gadgets. You don't need them to burn fat and lose weight. Second, don't spend any more money on fat loss and weight loss pills. You don't need those supplements either. And finally, forget about quick weight loss programs. They don't work long-term and that's why they are called quick.

Here are 3 general tips to faster fat loss:

1. Start a healthy meal plan filled with whole, natural foods. Fruits, vegetables, lean meats, nuts and low-fat diary products fit the bill. Severely limit sugars, fast foods, processed foods and foods in a box or bag.

Base your daily caloric intake on your basal metabolic rate, your daily activity and your goals. This way, you won't eat too much or too little (severe calorie restriction).

You need to maintain a caloric deficit on most days to burn fat and lose weight consistently.

3 Veggies to Burn More Abdominal Fat

2. Drink only water and unsweetened drinks most of the time. Drink about half your body weight in ounces every day. So, if you weigh 150 pounds, drink at least 75 ounces of water every day. This will improve your health and help with weight loss.

3. Start building muscle mass and burning fat at the same time. You must change your body's composition to more muscle and less fat. This will speed up your metabolism and help you burn more calories every day.

You don't need to be a body builder but you need to burn the fat (to an acceptable body fat percentage) on your body and build muscle mass.

And, you must do more than cardio exercise to change your body's composition. "Cardio only" will not lean out your body.

Your body will also shrink because muscle takes up less space than fat. Over time, you will begin to lose weight and the weight will stay off.

If you have stubborn fat areas like lower ab fat, you can do extra strength exercises on cardio days to address those areas. Aim to burn total body fat first and local area fat second.

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

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

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

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

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

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

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

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

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

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

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

10 Active Rest Tips Between Workouts

A huge part of the fitness lifestyle is to stay as active as possible every day, even between workouts. By staying active, you keep your fat burning enzymes and metabolism active.


Don't make the mistake of laying around as much as possible until your workout. Research proves that your fat-burning enzymes shut down when you sit down. Get up and move around during the day to keep your metabolism ramped up all day and burn more fat and calories.

Stand-up desks are also becoming more popular to keep you active and alert during the long day.

Improve your posture--sitting, standing, walking and running. Brace your torso all the time (like you’re preparing to take a punch in the gut). This is great core work all day, every day.

You can't always workout. You have to let your body recover and rebuild itself. Over-training is common with many people. How do you know if you are over-training? Here are some signs:

1. Sluggishness
2. Lack of control during exercises
3. Longer rest periods are needed between sets
4. You are usually tired before your workouts
5. You are stressed out (when exercise should be your stress-buster!)

Here are 10 Active Rest Tips between Workouts:

1. Walk 30 moderately-paced minutes,
2. go swimming or walk laps in the pool,
3. walk-in-place while you watch television,
4. take a 30 minute bike ride after dinner,
5. take walking breaks at work,
6. walk or bike when you can instead of driving the car,
7. walk your dog,
8. do yardwork,
9. do your house chores and
10. walk at least 5 minutes every waking hour.

BONUS: Here are some good eating habits for any day:

--Drink only water or unsweetened drinks for beverages
--Severely limit candy, cookies, pastries, junk food and processed foods
--Eat at least one fruit or vegetable with every meal
--Eat protein with every meal, such as eggs, fish, nuts or lean chicken/beef/turkey
--Eat small meals, every 3-4 hours

Remember, all movement burns calories. If you have other ideas, let us know!

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

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

Grocery Store Health Deception - Understanding the Truth about Food Labels

Nutrition & Weight Loss Tips that Start with Your Food Shopping

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

I was at the grocery store the other day picking up some ingredients for a black bean & brown rice with seasoned venison strips dish I was planning to make, when an interesting thing happened.

I had gone straight to the grocery store after training a couple clients at the gym. Well, as I was grabbing some frozen veggies, a friendly lady (who must have seen that I was a fitness coach from my shirt), asked me my advice on a couple frozen prepared box meals she was picking out which had "healthy" claims on the labels (by the way, those prepared frozen meals are usually highly processed crap loaded with sodium and other chemicals).

Now I will say that this woman was VERY overweight, and she mentioned that she has "tried everything" to lose the excess weight and has always failed.

Keep in mind I hear about 50 people a day tell me they've "tried everything" to lose weight and get in shape. The problem that they don't realize is that they're trying all of the wrong things... they're trying all of the gimmicks and fat loss fads that are out there instead of just adopting a TRUE healthy active lifestyle that will make them lean and healthy for life.

Back to the woman in the store...

So we started chatting about her struggles with losing weight and getting in shape, and I began scanning her grocery cart. If I can remember, these were some of the contents she thought were healthy:

• Slim fast shakes (far from healthy...they're actually loaded with high fructose corn syrup, hydrogenated oils, and a bunch of other chemicals)
• Fat Free Rice Cakes (ok...despite so many people believing these pieces of crap are healthy...they really are nothing but pure refined starch with zero fiber, which basically breaks down immediately into sugar in your body, spiking insulin and promoting fat storage...doesn't sound so good anymore, huh)
• Protein bars "Scientifically Slim Body Engineered" or some BS statement like that (I took a gander at the ingredient list of these so called "healthy" protein bars and sure enough... hydrogenated oils, high fructose corn syrup, and enough sugar alcohols to give you diarrhea for a week!)
• Canned fruit in syrup (I guess she could do worse here...but still, why not just eat fresh whole fruit which still contains the skins, fiber, active enzymes, etc, instead of resorting to processed, canned fruit that's been cooked and loaded with syrup)
• Reduced Sugar Dessert Cakes (ok, so these are loaded with nasty artificial sweeteners, sugar alcohols, preservatives, and a chemical ingredient list about 15 lines long)

Do you see what's going on here? This is the same scenario that I see all the time.

Most people are fooled by what the FRONT OF THE BOX says, leading them to believe what they are buying is healthy. On all of these items, the FRONT of the packages had all kinds of great sounding things like "fat free", "reduced sugar", "high protein", "low cholesterol", "low carb", etc.

However, the TRUTH is on the BACK OF THE BOX! Ah yes, the ingredient list and nutrition info is where the real truth is. However, I've realized that most of the general public doesn't know how to fully understand the ingredient list and nutrition info, so they rely on the advertising claims on the front of the package to guide them.

BIG MISTAKE!

If you notice, this woman thought she was doing great with her grocery shopping and buying all kinds of healthy stuff for her and her family.

In reality, EVERYTHING she was buying was highly processed and full of chemicals and industrially refined ingredients. No wonder "nothing has worked" for her to get in shape and lose the excess body fat... she actually hasn't been doing anything right. She's been mislead by all of the confusing marketing and labeling and conflicting nutrition info in the mass media.

If you want to discover the TRUTH about what it really takes to eat a truly healthy diet that maximizes your metabolism, brings your hormonal balance back to normal, reduces cravings, and strips off body fat faster than you'd believe is possible... it's all found in my Truth about Six Pack Abs program.

Here's what some of my readers from all over the globe are saying about their experiences with this fat loss program:

Truth about Six Pack Abs Reviews

Have fun and choose wisely on your next grocery store trip!

Mark Dilworth, BA, PES

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

15 Top Kettlebell Exercises to Burn Fat

by Mike Mahler, Mahler's Aggressive Strength

Change up your workout routine and burn fat faster with these top kettlebell exercises.

Photographs of Mike Mahler courtesy of Michael Neuveux.

One-Arm Kettlebell Swing

Place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs forcefully as if you are passing a football to someone behind you. Quickly reverse the direction and drive though with your hips explosively taking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat. Switch arms with each set. Remember that the swing is primarily a hamstring exercise and that is where all of the power is generated from. It is not a front raise. 

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One-Arm Kettlebell Snatch

Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position. Look straight ahead and swing the kettlebell back between your legs as if you are passing a football to someone behind you. Immediately reverse the direction and drive through explosively with your hips. Pull the kettlebell towards your body as if you are starting a lawn mower. The trajectory of the kettlebell will resemble a J Curve rather than an arc. As the kettlebell rises to your shoulder open your hand and get your hand around the bell rather than letting the bell flip over and bang up your wrist. Punch through straight overhead to complete the snatch.  Get your Kettlebell Training Manual 

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One-Arm Kettlebell Clean

Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward. Swing the kettlebell between your legs as if you are passing a football behind you. Quickly reverse the direction and drive through forcefully with the hips. Bring the kettlebell straight up using body momentum (don’t even think about trying to curl it). Open your hand and get your hand around the handle rather than letting the bell flip over and bang up your wrist. 

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One-Arm Kettlebell Bottom Up Clean (Hang Position)

Hold a kettlebell like a suitcase. Swing it back and then forward and crush grip the handle to hold it in place in the rack position. Keep a loose grip until you reach the rack position and then crush grip the handle and flex your entire body to hold the bell in place.

Kettlebell Sots Press

Clean a kettlebell and go into a full squat. Stay in the bottom position of the front squat and press the kettlebell overhead until it is locked out completely. Lower the kettlebell back to the starting position and repeat. Stay in the bottom position of the squat for the entire duration of the set. Make sure you push your glutes into your calves and contract your midsection for increases stability and power. If you cannot do a full squat, then you cannot do the Sots Press.  Get your Kettlebell Training Manual 

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Kettlebell Windmill

Clean and press or snatch a kettlebell overhead with one arm. Keeping the kettlebell that is overhead locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Lower yourself until your non-working hand touches the floor or front foot. Pause for a second and reverse the motion back to the starting position. 

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Kettlebell Side Press

Clean a kettlebell with one arm. Push your hip out in the direction of the cleaned kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. While you are sitting back and lowering yourself, actively press the kettlebell at the same time. Continue to bend to the side until the kettlebell is locked out. 

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Kettlebell Bent Press

Clean a kettlebell with one arm. Push your hip out in the direction of the cleaned kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. While you are sitting back and lowering yourself, contract your lat as hard as possible and move your body away from the kettlebell. Continue to bend to the side until the kettlebell is locked out. The difference between the Bent Press and the Side Press is that there is no press with the Bent Press. You simply hold the bell in position and extend your forearm as you shift your weight away from the kettlebell.

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Kettlebell Turkish Get-Up (TGU)

Lie on your back and use two hands to position a kettlebell to the lockout position of one arm. Lets use the right side as an example to discuss proper performance. Keep the bell locked out at all times. Bring your right leg in and use your right leg to pivot to the left. Roll onto your left triceps and keep rolling until your hand touches the floor.

Use your left hand and right leg to drive forward. As you are driving forward, bring your left leg in and take your right leg forward. Now keep driving forward until you are in the bottom position of a lunge. Take a second to gather yourself and then stand up. To complete the rep, reverse the movement to get back to the starting position. Do a lunge back to the bottom, then place your left hand behind your back until you feel the ground. Bring your legs forward and use your left arm to guide you back to the starting position. Take a second to gather yourself and then proceed to another repetition.  Get your Kettlebell Training Manual 

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Double Kettlebell Military Press

Clean two kettlebells to your shoulders. Breathe in as you clean the bells to the rack position. Hold the kettlebells in tight against your core as if you are a boxer bracing for a punch. Try to touch your elbows to your midsection so that you have a strong foundation to press off of. The shortest distance between two locations is a straight line.

Remember that when you do the overhead press. Imagine that the bells are connected and that you are pressing a barbell. Press the bells up and out only as much as necessary to complete the exercise. As the kettlebells pass your head, lean into the bells slightly so that they are locked out behind your head. Take a bench press tip from legendary powerlifting coach Louie Simmons and lower the kettlebells with your lats. Your lats are much stronger muscles than your shoulders and will assist in stabilizing the shoulders for maximum strength. Lowering two kettlebells is your chance to get your lats loaded up for the next press. 

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Double Kettlebell Push Press

Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat. Stay very tight upon cleaning the kettlebells and when you squat down a few inches to power up the leg drive. However, when you reverse the direction get loose in order to move quickly and then get tight again once the bells are locked out overhead.

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Double Kettlebell Bent Over Row

Place two kettlebells between your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Imagine that you are trying to sit in a chair behind you. Arc your back and hold your chest high as you sit back to get into the optimal pulling position (Imagine that you are a Venice Beach bodybuilder if you are having difficulty with this). Grab both kettlebells and pull them to your stomach. Lower the bells back to the floor under control and repeat. 

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Kettlebell Renegade Row

Get into the top position of the pushup holding on to two kettlebells that are less than shoulder width apart. Take a shoulder width stance and push one kettlebell into the floor forcefully while you pull the other kettlebell in the working arm. Hold the kettlebell in the working arm in the top position for a second and then lower the kettlebell under control back to the floor. Switch arms after each repetition. 

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Kettlebell Pistol (One-legged Squat)

Hold a kettlebell close to your chest like a steering wheel. Hold the non-working leg up and squat all the way down with the working leg. Pause at the bottom for a second and then stand up. Pull yourself down slowly with your hamstrings and contract your abs, glutes, and quads for maximum tension and stability.

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Double Kettlebell Front Squat

Clean two kettlebells to your shoulders and take a stance that you find comfortable for your body type. As you squat down, push your butt out. Looking straight ahead at all times, squat as low as you can and pause at the bottom. Rise back up and repeat. Pull yourself down with your hamstring and breathe in as your lower yourself down to the bottom. Hold your breathe and stand up.

Get your Kettlebell Training Manual  and start shaping your body faster!

Mark Dilworth, BA, PES

Your Fitness University
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7 Top Exercises to Burn Belly Fat

Tired of belly fat? Good. You can't burn major belly fat without burning total body fat also....so, get your mindset ready to do exercises that will work major muscle groups, build muscle mass and torch body fat.


All body fat is not equal. For instance, butt fat is healthier than belly fat, according to the International Journal of Obesity (and many other sources). Their research shows that belly fat increases risks of heart attack, stroke, diabetes and premature death.

3 Veggies to Eat to Burn More Abdominal Fat

Women tend to carry too much fat on the butt, hips and thighs while men tend to carry too much stubborn belly fat. The research showed that women with more butt fat/thigh fat than belly fat have better blood sugar levels, blood fat control and slower fat turnover (prevents inflammation and promotes metabolic health). I'm sure you don't want either one hanging on your body.

And, you need to know the difference between subcutaneous and visceral fat.....

Subcutaneous fat is found just underneath the skin and may cause dimpling and cellulite.

Cellulite causes skin to dimple, pucker up or lump up. There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. There are no quick fixes for cellulite.

Visceral fat is located in the abdomen and vital organs (such as the liver) and it can be deadly. It can also infiltrate your muscles and heart. Even if you are skinny, you can have visceral fat.

Work to shrink your waist size.

Here are 7 top exercises to burn dangerous belly fat while transforming your body:

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


Squats have a greater impact on your body's muscle-building, metabolism and energy expenditure than probably any other exercise.

Your legs (especially quadriceps, hamstrings and glutes), abdominals and lower back are targeted. Even your arms and shoulders will feel the effects of the exercise.

2. Cross-Body Mountain Climber - The cross-body mountain climber is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders. You will need high levels of core strength to do this exercise the right way for each set.


It is a versatile exercise in that you can do it on level ground, on an incline, as a warmup, as cardio or as a workout exercise. I like to include cross-body mountain climbers as part of a bodyweight cardio session.

Do the cross-body mountain climber this way:

a. Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don't let your hips sag and don't point your butt in the air during this exercise.

b. Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don't let your foot touch the ground as you do the movement.

Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions.

3. Plank on Stability Ball - Variations include side planks, planks with leg lift, plank with hip abduction, etc. Planks also build the deep stabilizing core muscles.



Start with the plank exercise you are ready for. If you are a beginner, the prone plank is the place for you to start. And, an exercise like plank with leg abduction works your hips as well.

The stability ball plank is a great core exercise to advance you from the prone plank exercise on the floor.

The ball plank strengthens and stabilizes your deep, foundational core muscles even more than the regular plank. Balancing on the ball while holding the plank position is not easy.

a. Place your elbows on the ball and balance on your toes while keeping your body in a straight line.

b. Hold the plank position for a count of 5-10 seconds without moving. The ball will move, so it is a challenge to hold the right alignment. This will obviously improve your balance. Your abs and shoulders will also work much harder. Keep your head in line with your torso and brace your torso (as if taking a punch to the gut).

4-5. Ab Ball Rollout/Ab Ball Jackknife. Do these exercises back-to-back as a superset.

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





Do the ab ball jackknife this way:

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

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

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

Do the ab ball rollout this way:



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

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

6-7. Standing DB Shoulder Press/Bentover DB Row - Do these exercises back-to-back as a superset.

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


Bentover Dumbbell Rows - If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine. Rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. Your obliques will also get quite a workout.


If you experience back pain doing two-armed rows, then try doing one-armed rows so you can support your body with the other arm.

Do two-armed bentover dumbbell rows this way:

--With your feet about shoulder width apart, bend over and grab the dumbbells. Keep your back straight (don't bow or arch back) and keep your head in line with your torso. Look straight down during the exercise.

--Pull dumbbells up to your side until they make contact with your ribs. Keep your elbows close to your side during the exercise. As you pull the dumbbells up, squeeze your shoulder blades together.

--Don't curl the dumbbells as you lift. Curling will allow too much use of your biceps. This is primarily a back exercise. Return the dumbbells until your arms are fully extended. That is one repetition.

Get started burning!

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
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Rapid Fat Loss and Six Pack Abs