Break Out of Your Fitness Funk and Lose Weight

You have to do something different to break out of your fitness funk. Your body won't shape up, get lean and lose weight if you stay on the same track or stay inactive. If you have been holding back because of past weight loss failures, get started again.

Whatever the reason, get your fat loss and weight loss success story started today! You can have that lean and toned body you want. But, you have to be willing to follow expert guidance. Be willing to try new things that you might not think will work.

Yes, it will take tough workouts to start changing your body. And you won't use fad diets and starvation tactics to only lose weight. You will need to develop sound nutritional habits that you can maintain long-term. Does that sound too simple for you. Well, it is simple but sometimes its hard to break bad habits. But, you must do it to break out of your funk.

You may also have to stop watching and believing weight loss infomercials. Businesses will tell half-truths or present unproven facts to sell you a product. You have to make a choice to believe or not believe these stories. And, bad choices may have you in a weight loss funk.

Finally, a big part of overall fitness and health is to incorporate healthy lifestyle habits while you are trying to lose weight. Makes sense right? If you get adequate nightly sleep, limit excessive stress, don't smoke, limit excessive alcohol consumption, exercise regularly and eat mainly whole, natural foods, you will have a healthier/fit body. Practice these types of healthy habits on most days.

Set your mind to have a long-term vision about burning fat, losing weight and transforming your body. Afterall, you want long-term health and fitness, right? Get started already!

Download your FREE 10-Minute Fat Burning Workouts 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 Lateral Exercises to Burn Butt and Hip Fat

Burn more butt, hip and thigh fat with these 3 exercises: lateral tube walk, lateral cone hops and medicine ball lateral lunges.

These exercises will give you much better fat loss and toning results than the seated hip abductor and seated hip adductor machines in your local health club. Honestly, I wish they would take those machines out of the club.....Anyway, here they are...

1. Lateral Tube Walk - A strength exercise that tones your lower body. It also looks like an easy exercise to perform. Don't be fooled by appearances. When done correctly, the lateral tube walk will challenge your strength (especially in the frontal plane), endurance and balance.



The frontal plane is an imaginary bisector that divides the body into equal front and back halves. The motions primarily involve abduction and adduction (side-to-side motions).

Abduction takes your limb away from the midline of your body and adduction takes your limb closer to the midline of your body.

The lateral tube walk will strengthen and shape your butt, hips, core, adductors (inner thighs) and outer thighs.

Do the exercise this way:

a. Attach the resistance band just above each ankle. Place your feet shoulder-width apart with your knees slightly bent and your back straight.

b. Maintaining good posture, step your right foot out to the side about 2 shoulder-widths apart. Then, step your left foot inward until your feet are again shoulder-width apart. Your knees should remain aligned over your feet during the exercise. It is important to not let your knees "cave in" or spread outside your feet. Also, keep your glutes contracted during the exercise.

c. Do 10-15 steps in the same direction and repeat in opposite direction. That is one set. Do 2-3 sets.

If you've never done the lateral tube walk, try it during your next workout. It is an exercise you should do on a regular basis.

2. Lateral Cone Hops - Do this exercise to burn leg fat and improve your strength and power in the frontal plane of motion. Hops and jumps are very intense exercises that activate that bulkier, shapely fast twitch muscles fibers in your butt, hips and thighs.



Lateral cone hops are done as fast as possible. Also, your feet should remain on the ground as little as possible as you do the hops. Focus on hopping (not jumping) from side to side (on the balls of your feet) with very little vertical height. You are working to improve lateral strength and power with this exercise and not vertical power. Do 8-10 repetitions per set.

As you progress, you can begin to do single leg lateral cone hops.

3. Medicine Ball Lateral Lunge - This exercise will help you tone your hips, glutes and thighs faster. The lateral lunge will improve your overall lower body strength, especially in the frontal plane of motion.





a. Grab a medicine ball and stand with your feet slightly wider than shoulder width. Point your feet slightly outward. Brace your core (as if taking a punch to the gut).

b. Keep your chest and head up, shoulders back and lunge to the right.

c. Drive upward back to the standing position. Repeat the movement to the left side and back up to the standing position. That is 1 repetition.

Shape your butt, hips and thighs better with these effective exercises.

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

4 Tips to Burn Fat With Jump Rope

That's right! Burn more fat with jump rope exercises. Stop looking for the next big fat loss secret. Pull the jump rope out of the closet and starting burning fat.

The jump rope is one of the most underutilized tools to burn fat and tone your body. Its also fun, once you learn how to jump well. Don't be discouraged or embarrassed if you're a little clumsy at first. Its worth putting in the practice. Keep your rope with you at all times---especially during the summer.

Research confirms that exercising at a fast or explosive pace (short bursts) will shape and sculpt your body better because these types of exercises activate your bulkier, shapely fast twitch muscle fibers as found in the butt, hips and thighs.

Here are 4 easy, effective ways to use the jump rope in your workouts:

Note: Use your hands and wrists to propel the rope and not your arms. Your feet should remain on the ground as little as possible as you jump on the balls of your feet and not on your toes. Focus on jumping with very little vertical height.

1. Do jump rope intervals for your cardio workout. A good 20-minute routine would be to jump rope for 1 minute and walk for 2 minutes. Do this rotation for 20 minutes. Try to jump as fast as you can.

2. Jump rope for 10 minutes before your strength trainng workout. This technique will really get your heart rate up.

3. Jump rope for 30-45 seconds between each strength training set. These lower body cardio blasts will really get your heart rate up.

4. Jump rope for 10 minutes after your strength training workout. If you have had a really tough workout, you can burn fat for fuel because you have used your glycogen stores (from carbohydrates) during your strength training workout.

All of these jump rope exercises will help you burn more calories and fat before and after your workout.

As you improve your technique, try jumping with one foot at a time, back pedal jumps, slalom jumps, front-to-back jumps, etc.

Jumping rope will also help improve your balance, coordination and overall body tone.

So, start jumping already!

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

Why Fast-Paced Workouts Burn More Fat

Improve your fat burning by speeding up the pace of your workouts. This will also shorten your workouts because of the intensity and shape your body faster. If you need to ramp up the intensity and break through your weight loss plateau, use faster paced exercises and workouts.

Doing these types of short burst workouts will change your hormones allowing your body to naturally regulate fat burning, appetite and moods. To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. You will shape your bulkier, fast twitch muscle fibers when doing exercises at full speed.

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

According to the research, the high-intensity exercisers had these advantages over the low-to-moderate intensity exercisers: more release of fat from cells, more fat used as fuel during exercise and increased metabolic rate after exercise

Keeping your heart rate elevated (or up and down like with intervals) during a workout will burn more calories and fat during and after your workout. Your metabolism can stay elevated for up to 48 hours after a tough, fast-paced workout.

Speed up the pace of your workouts and start burning more fat with these 7 tips:

1. Take less rest time between exercises. Thirty seconds between exercises or very little rest between exercises work well in a circuit-style strength workout.

2. Do superset workouts with strength exercises. Superset strength training burns fat better than traditional strength training. When you pair two non-competing exercises, it allows you to do more work because one or more muscle groups can rest while you work other or opposing muscle groups.

For example, you could do a set of squats followed immediately by a set of standing shoulder presses. Rest 60 seconds and go to the next superset (such as bench press followed immediately by bentover dumbbell rows).

3. Do more full speed exercises. Medicine ball exercises such as slams, throws and chops can be done full speed with a medicine ball weighing about 10% of your body weight.

4. Do short workouts, such as 10-minute workouts to ramp up the intensity.

5. Do bodyweight cardio workouts to get strength and cardio benefits in one workout. This type of workout is typically 20-30 minutes. You could choose 3 or 4 bodyweight exercises and do a short 20-minute circuit workout. Full body exercises like squats work best to work major muscle groups and burn more fat.

6. Include more jumping exercises in your workouts. Jumps are inherently intense and the faster the better.

7. Do sprint intervals or gassers for cardio exercise. Twenty minutes of cardio exercise will burn fat and save your precious muscle mass. It also prevents the boredom that can happen with long, slow-paced cardio sessions.

Quicken the pace of your workouts and get faster results.

Download your FREE 10-Minute Fat Burning Workouts now and take them on the road with you. 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

How to Shape Up for Rec Sports Teams

If you're on a rec sports team, you need to shape up to prevent injuries and win those games for bragging rights. If you just show up for your games without preparation, you will blow out a hamstring or pull a quad muscle (or worse injury). Oh, you already blew out a hammie!? Get in better shape to play......

The easiest way to start getting in shape is to use bodyweight strength and bodyweight cardio workouts.

Begin your training by getting your body in general condition to play your sport. Full body bodyweight strength training (3 days a week) and interval cardio (2-3 days a week) sessions will get your body ready for more intense training to follow. Do this training for 2-3 weeks.

Athletic bodyweight workouts will burn fat from your body like never before...just try a workout and see for yourself. These workouts will sculpt your body without your joints taking a pounding from lifting heavy weights.

To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. Also, you will really burn fat and shape your bulkier, fast twitch muscle fibers when doing exercises at full speed.

Here is a good athletic bodyweight workout. Do each exercise (10 repetitions) one after the other with 30 seconds rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 2 more times.

--Bodyweight squats, moderate pace
--Medicine ball soccer throw, full speed
--Pushups, full speed
--Medicine ball walking lunges with upper body rotation, controlled
--2-Handed medicine ball chest pass, full speed
--Squat jumps, full speed
--Back extensions, moderate pace

Use correct form and get after it!

Do your strength workouts between practices with your rec team. Your practices with teams like soccer, basketball or flag football will be adequate interval cardio exercise. If you play a sport like softball, interval cardio and bodyweight cardio would be helpful to get you in better shape.

You could also progress to plyometric exercises specific to your sport. Cone hops, lateral speed shuffles, bounding, speed ladder drills and medicine ball exercises are some examples. Choose exercises that mimic the movements in your sport (transfer-of-training-effect). Plyometric exercises help you to increase power. Traditional barbell and dumbbell strength exercises do not allow you to move at the speeds necessary to improve power. Strength training gives you muscular and nervous system development needed to develop optimal power.

Advanced sports power training supersets a strength exercise with a biomechanically similar power exercise. An example would be barbell squats and repeating full-speed squat jumps. The squat jumps would be performed immediately following the barbell squats to get maximum neuromuscular adaptations.

You would do a set of squats at 85% of 1 Rep Maximum (5 reps) followed immediately by a set of full-speed repeating squat jumps (8-10 reps). This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength. Other plyometric exercises can also be superset this way.

Surprise your friends with improved power and explosion during your games! And, do so without getting injured!

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 Keep Exercise Fun and Fresh

Once you make a lifetime commitment to exercise, you have a long way to go hopefully. How do you keep exercise fun and fresh as you strive for weight loss goals? There's always the chance for boredom to set in with anything that goes on a long time. And, sometimes you just don't "feel it" because you're tired, bored or hurt.

Get to know yourself (emotions) and your body. You have to keep yourself motivated to exercise week in and week out. Serious exercisers will usually workout at least 5 out of 7 days in a week. If you don't keep it fun and fresh, you will eventually quit exercising altogether. Its hard to keep doing something you don't like, especially when the activity is voluntary.

When I train people, it takes tons of energy out of me. Guess what? I still exercise on most days and some of those days "I don't feel like exercising."

I can't tell you how to "get it done." With practice, you will figure it out for yourself.......

Here are 7 tips that I use to keep the exercise fun and fresh:

1. I know when I need to change up my routine. On some days, I will split my workouts into 2 separate workouts, such as weight training during the day and interval cardio later on.

2. Sometimes, I just need a day off (even on a scheduled workout day). Don't forget, recovery from exercise is just as important as the exercise itself.

3. When I'm really dragging, exercising outdoors always does the trick. Actually, my first preference is to exercise outside. And, the hotter the weather, the better for me. I love to feel drenched in sweat.

4. Doing something totally different often works for me---such as playing soccer or flag football (by the way, these are 2 of the best interval cardio workouts).

5. Hanging out at the gym works. It helps to see other people "getting after it." Don't try to do your program all by yourself. Research proves that you will have a better chance to succeed with fat loss and weight loss if you have others holding you accountable.

6. Exercising in a totally different place works for me sometimes---such as running on the trails at the lake or hiking in the hill country in and around Austin.

7. Sometimes, its just will and determination that keeps me exercising. Its really important to me to stay fit and toned and not just because I'm a trainer. Its personal. I want it for myself and I want it bad. I'm not going to let all the hard work and fun go to waste by quitting!

You get the idea.....try different things....when you make the lifetime commitment to fitness, that's a long time! You gotta keep it interesting or you will quit!

Please share your tips on how you keep exercise fun and fresh!

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

How Krill Oil Helps Fat Metabolism

by Jayson Hunter, RD, CSCS

Cholesterol levels may be reduced by 33 percent and also improved liver triglyceride levels, which is superior to fish oil according to data from this short-term study.  

More research is always being conducted to confirm and validate the existing research on krill oil.  This is common because the more studies that are conducted that duplicate results, the more valid the data becomes.  

This study is a short-term study and was conducted with rats, but it is in line with another study conducted with humans regarding metabolic symptoms associated with higher fat levels in the heart and liver of obese individuals.

The participants in this study supplemented their diets with 2.5% krill oil or 2.5% fish oil, and the results were a 33% reduction in cholesterol for the krill oil consumers, and a 21% reduction in cholesterol levels for the fish oil consumers.

The liver triglycerides were also reduced by 20% using krill oil, and only 10% for those who were supplemented with fish oil.  The researchers from the Department of Biological and Environmental Sciences and Technologies at the University of Salento believe that this creates new possibilities for the use of krill oil as a tool for preventing dyslipidemia.  Not to mention, this will lead to other future research confirming this type of data.

The results of this study showed that the enzymes in the liver that are involved in the metabolism of fat were significantly inhibited by both fish oil and krill oil; though the effect was much larger for krill oil after two or three weeks.  

The researchers suggest that a higher potency of krill oil decreases hepatic lipogenesis when compared to fish oil during short two- to three-week periods.  They also believe that the inhibition of lipogenesis observed in krill oil-fed animals is most likely because of the decrease in liver concentration of both triglycerides and cholesterol.

Even though this study was conducted with animals, it is very encouraging because it is in line with the findings published regarding a human study that krill oil may help stop metabolic symptoms in obese individuals.  These types of studies allow researchers to continue looking deeper even at the mitochondrial level.  




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

What a 100% Organic Food Label Means

What does it mean when that fruit or vegetable you're looking at says "ORGANIC?" If you're not too sure, don't feel alone.

As usual, it is important to read the product label carefully to understand what it is not saying.

Here are some facts to help you know what type of "organic product" you're buying:

Source: http://ams.usda.gov/nop/prodhandlers/labeltable.htm

1. Your product is 100% organic.

a. It must be 100% organic, not including water or salt.

b. The certifying agent must be listed on the product. The "USDA organic" seal can also be used if the agency works with the USDA.

c. An ingredient list must show on the product, if it is more than one ingredient.

2. What if the product claims to be "organic?"

a. It must have at least 95% organic ingredients, not including water and salt.

b. The product cannot contain sulfites.

c. Up to 5% of the product can be nonorganic.

d. The certifying agent must be listed. The "USDA organic" seal can also be used if the agency works with the USDA.

3. The product says, "made with organic ingredients." What does that mean?

a. The product must be at least 70% organic.

b. It cannot contain sulfites.

c. Up to 30% of the product can be nonorganic.

d. The label must list the organic ingredients as "organic" when other organic labeling is shown.

e. It must list the certifying agent but cannot use the "USDA organic" seal.

4. What if the product claims to have some organic ingredients?

a. The product can contain less than 70% organic ingredients.

b. It can have over 30% nonorganic ingredients.

c. The label must list the organic ingredients as "organic" when other organic labeling is shown.

d. The label cannot have the "USDA organic" seal, the certifying agency or any other reference to organic contents.

My take: Buy 100% organic when you can. If you are buying nonorganic or partially organic food products, make sure you wash the product as necessary.

For example "The Dirty Dozen" are known to be sprayed with high pesticides. The list includes:

--Apples
--Celery
--Cherries
--Cucumbers
--Grapes
--Hot Peppers
--Nectarines
--Peaches
--Potatoes
--Spinach
--Strawberries
--Sweet Bell Peppers

Eat as many whole, natural foods with one ingredient as you can.

-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

Summer Timesaver Superset Fat Burn Workout

Superset strength workouts allow you to do more work and burn more fat in less time. This happens because you work one muscle group while the opposite muscle group rests.

Being busy is not an excuse to skip your workout......get it done.

Here is the 3 step superset workout (about 35 minutes):

a) Step ups 5 sets/10 reps each leg (knee high platform) superset with Pullups, 5 sets/8 reps
(Rest 1 minute between supersets)

b) Bench Press, 4 sets/8 reps superset with Bentover DB Rows, 4 sets/8 reps
(Rest 1 minute between supersets)

c) DB Shoulder Press, 5 sets/10 reps
(Rest 30 seconds between sets)

--Cooldown - 10 Minute walk, moderate pace

This type of workout will burn fat every time. You may need more rest time between supersets. All the major muscle groups are worked and its very intense.

Just burn body fat (lose inches, shrink your body). Check your body fat percentage once a week to see if you need to make adjustments.

Quality of movement in doing your strength exercises should come before trying to increase the amount of weight you lift in those exercises. Doing this will avoid injuries due to incorrect execution of an exercise.

Performing a weight (or resistance) exercise incorrectly can cause pain in your joints, back or other unintended areas. For example, the squat or lunge should primarily work and strengthen the glutes,quadriceps and hamstrings. If you feel unusual pain or stress in your back or knees, this could signal injury or incorrect performance of the exercise.

What about the core work you ask? Your core will be challenged big time with this workout. Be sure to keep your torso braced (as if getting ready to take a punch) when you do repetitions.

Full body workouts will always strengthen your core and other "weak links" while training the other parts of your body.

The pullup is not just a back muscle exercise. Pullups work your lats (and other back muscles), core, shoulders, arms, chest, biceps and improve grip strength.

Standing dumbbell shoulder presses are absolutely a great core exercise. You will feel the pressure on your torso. Just make sure to stand upright as you do the repetitions. If you can't stand upright, the dumbbells are too heavy.

If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine.

Bentover dumbbell rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. You will also work your obliques in the process.

What about cardio? This type of workout will double as a strength and cardio workout so you maximize your time. Its okay if you want to do a short 10-minute interval cardio session.

The main point? Do your workouts hard. Don't get too caught up in what to do. There are tons of exercises to choose from that will help you work every muscle group during a workout. Get busy working hard and smart!

Download your FREE 10-Minute Fat Burning Workouts now and take them on the road with you. 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

20 Top Health, Fitness and Nutrition Pros

by: Julie Lamb, Social Media Delivered| @juliedlamb 

To help you stay on the right course for achieving your goals, here are some of our top picks for nutrition and fitness accounts on Twitter. 

Gloria Tsang, RD – @HealthCastleGlo
Founding Editor of HealthCastle.com. Dietitian & book author @GoUnDiet. HuffPost Top 20 Nutrition Expert. Life changed when dad had cancer. #GoUnDietmoderator.

One of many Registered Dietitians you will find on this list, this account has a little bit of everything you need to know about food: a Nutrition Tidbits Daily, some healthy recipes, videos (such as how to de-seed a pomegranate), and articles like snacking smart at work.

Dina Lindquist, RD – @NutritiousFeast
I’m a Registered Dietitian who provides quick, simple tips about general nutrition, healthy food products and nutritious recipes.

The best part of this account is that she provides links to interesting articles of the latest nutrition and food news from a wide variety of sources.

Debi Silber – @themojocoach
Health/fitness/lifestyle/personal energy expert,spokesperson,speaker,author & THE secret behind some of the healthiest,most dynamic&successful people today.

Shh…This account is all about helping you find your mojo. From the holiday Mojo Series featuring videos such as “How to get through the holiday stress” to inspirational quotes and thought-provoking questions, this is the account to follow if you need some health and wellness motivation.

Stephanie Quilao – @skinnyjeans

Healthiness Instigator, Runner, iPhone food photographer. Tweets healthy living, food, mobile health & apps, personal growth, social good. Loves Yoda!

Focusing on small, manageable goals such as remembering to stay hydrated or choosing a banana over a cookie for a snack, this account is a great reminder that all of your #tinyactions matter when trying to reach your health and fitness goals.

Joyce Schneider – @JoyceSchneider1
Half of the Cook & the Cardiologist team, passionate about health, weight loss & finding a cure for diabetes.

This account has great articles about important concepts such as heart disease, diabetes, and the real way to speed up your metabolism. It also has lots of unusual recipes like substiuting protein powder for flour to make a chocolate cake.

Health Magazine – @goodhealth
Health Magazine and Health.com inspire you to live better and look and feel your best.

Just like their print publication, Health Magazine’s Twitter account is very comprehensive and cover all aspects of health from 5 min workouts, #recipeoftheday, and even tips for dealing with depression.

Womenshealth.gov – @womenshealth
The Office on Women’s Health is part of the U.S. Dept. of Health and Human Services

Not only is it a good idea to keep tabs on what the Federal government is saying about health these days, the account is also very helpful. It provides information about finding a doctor, RTs other government initiative sites like @myplate and @fruits_veggies, and has a great summary or provocotive question about the articles it links to that really makes you really interested in reading them.

Men’s Health Mag – @menshealthmag
Men’s Health magazine is your ultimate guide to fitness, health, weight loss, nutrition, sex, style and guy wisdom.

Similar to Health Magazine’s Twitter profile, but important since there are not many accounts that focus strictly on nutrition, health, and fitness for MEN.

FoodFun – @FoodFun
Educational Games That Let You Play w/ Your Food. We teach children the importance of healthy eating & living, supporting the fight against childhood obesity.

Healthy foods and lifestyles are just as important for kids as it is for their parents. Full of creative ideas about how to get children and teens interested in making healthy choices and articles detailing the latest news on causes and solutions for childhood obesity, this is a great resources for any family member.

Dr. Mehmet Oz – @DrOz
I’m a cardiac surgeon, author and Daytime Emmy-winning host of The Dr. Oz Show.

As entertaining as he is on TV, Dr. Oz also provides information about upcoming health twitter chats and health-related programs to watch on TV.

Angie Fit – @angiefit4040
Personal Trainer and Pilates Instructor, Fitness Model in Dallas ready to help you get healthier

Interactive questions, helpful tips, inspirational quotes, and a sense of humor: what more could you ask for?

Keri  Gans – @kerigans
I am a Registered Dietitian, Author of The Small Change Diet & Media Spokesperson in NYC who loves healthy foods, dining out, trendy fashions & yoga !!

This account is packed with helpful and powerful tweets, most of which don’t even need to include links to be effective.

Mitzi Dulan – @nutritionexpert
Nutrition & fitness expert, coauthor of The All-Pro Diet, blogger, mom, appears on CNN, FOX News, ABC, NBC, CBS. Columnist for 435 South Mag. Bootcamp Owner

Mitzi often tweets what she eats, which is helpful to see the choices a nutrition expert actually makes. Also, she knows how to create memorable and motivating hashtags such as #inwithMitzi and #WinFromWithin.

Sala Kannan – @veggiebelly
Vegetarian & vegan blogger. Food photographer. My blog has hundreds of recipes – everything from easy to exotic. Traveled over 30 countries in 6 continents.

This is a fabulous account to follow if you are vegan, vegetarian, or simply interested in reducing your meat intake for health reasons. Sala tweets consistantly and expertly, even when traveling in other countries, and the food pictures on her recipe blog are abosolutely stunning and will inspire even the biggest meat-lover to try some vegetarian dishes.

Kathy Patalsky – @lunchboxbunch
Kathy Patalsky, HHL has vegan recipes, food photography, trends & healthy inspiration from me to YOU! ..Also see my latest site: @FindingVegan

Kathy has a colorful and vibrant blog with tweets to match.

Carlo Celotti – @carlocelotti
Total Performance Fitness Consultants – Holistic Exercise, Nutrition and Lifestyle Coaching, www.tpfconsultants.com

This account includes wonderful quotes about life and happiness along with brief but effective fitness and nutrition tips.

Mark Dilworth – @myfitnesshut
Fitness Writer and Trainer. Check out Top Fat Loss and Weight Loss Experts at Your Fitness University!

If you are looking for some new exercise and workout ideas, look no further. As a bonus, this account also provides information on general health and wellness.

Amie Hoff – @amiehofffitness
Fitness Consultant│Spokesperson│Media Contributor│Author│Co-Founder of FitKit.com – Total Fitness in a Kit│Loves Inspiring & Empowering others

This account links to many fitness tips, especially for runners and traithaloners, along with general health news.

Shelley Case, RD – @shelleycase
International celiac and gluten-free nutrition expert. Author of national best seller Gluten-Free Diet: A Comprehensive Resource Guide.

Being on certain diets is not a choice for many people, and more and more people seem to be figuring out that they need to cut gluten out of their diet. Whether you have Celiac Disease or gluten intolerance, here is an expert who has useful information for following a gluten-free diet.

Lexies Kitchen – @lexieskitchen
Food blogger, wife and mom of two spending her days modifying recipes for modified diets.

Most tweets link to her eye-catching blog that has beautiful pictures and delicious yet allergy-friendly recipes. If you or a family member have multiple food allergies, this account will help take away the frustrations of not knowing what to cook or eat.

Check out these 20 sites....they will really help you achieve your goals sooner!

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

Summer Beach Body Fat Burner Workout

Before you start hanging out at the beach this summer, get in shape and stay in shape. Here's a good fat-burning workout for you. All it takes is an intense, 20-30 minute workout.

Your workout:

1. Deep knee bend squats, 10 repetitions
2. Walk 30 seconds
3. Decline pushup on ball (pictured above), 10 repetitions
4. Walk 30 seconds
5. Medicine ball squat jumps, 10 repetitions, fast
6. Walk 1 minute
7. Pullups, 6-8 repetitions or inverted rows, 10 repetitions
8. Walk 30 seconds
9. Clock (3-D) lunges, 5 each leg
10. Walk 1 minute
11. Pushup plank, 10 repetitions, 5 second hold
12. Walk 30 seconds
13. Mountain climbers, fast, 30 seconds

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

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts to keep you toned all summer.

Here are some rules to workout safely in the hot weather:

1. Although it takes some hard work to lose weight permanently, sweating is not a gauge of how many calories you are burning. Sweating cools down your body.

Weight loss or gain is a product of calories consumed or burned. If you burn more calories than you consume, you will lose weight and vice-versa.

2. Use the hot summer weather to get outside and get more active, burn calories, burn fat and lose weight.....and stay active in the fall, winter and spring. When you run or exercise outside, you must generate all the momentum, fight against gravity's forces and fight against the elements (wind, etc.).

3. You should always stop exercising if you feel sick, have chills, headache, severe muscle burning or aching, dizziness or blurred vision. If your symptoms don't subside in a few minutes, you could be headed for a heat stroke that can kill you!

4. During intense exercise outdoors in the heat, fatigue, dehydration, muscle weakness/cramps and decreased coordination is caused by low levels of fluids, salt or glycogen (fuel from carbohydrate calories). It is important to keep your fluids, salt and glycogen levels adequate because it is often too late once the symptoms show up.

You also need to be aware of water intoxication (Hyponatremia) when exercising in the heat. Hyponatremia is basically a low concentration of sodium in the blood. Sodium is required to draw and distribute water through membranes in the body.

When you sweat, you lose water and salt. If the sodium levels in your blood get too low, you will no longer be able to move water across your body's membranes and you will become dehydrated---even if you are drinking enough water.

Some of the signs and symptoms of hyponatremia include bloating, upset stomach, nausea, headaches, cramps, disorientation, slurred speech and confusion. Untreated, hyponatremia and dehydration can lead to collapse, convulsions, and sometimes even death!

Don't depend on thirst to tell you when you lack fluids. When you are going to exercise for more than an hour, especially in hot weather, drink small amounts of water frequently or consume a sports drink.

Overall, drink about half your weight in ounces of water every day, whether you exercise or not. So, if you weigh 160 pounds, drink about 80 ounces of water a day.

Travel safe and exercise hard and smart this summer!

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

Top 5 Summer Bodyweight Cardio Exercises

Do more bodyweight cardio workouts this summer to burn fat and sculpt your body better and faster.

If you want to take your workouts to a higher level and blowtorch body fat, bodyweight cardio workouts are what you need. The dual strength/cardio benefits give you maximum results in the minimum of time.

For sure, don't waste too much time with long strength training and boring cardio sessions. No bodyweight cardio workout needs to exceed 30 minutes. You will get more heart-health and fat burning benefits from these short burst workouts.

Go outside and exercise this summer!

These 5 top bodyweight exercises will make up your workout:

Warmup: 5 minutes jump rope. Rest 45 seconds between exercises. Do the circuit 2-3 times. Rest 3 minutes between circuits.

1. Primetime prisoner squats. This exercise provides strength benefits for your glutes, hamstrings and quadriceps and helps to realign your shoulder blades.



How to do the exercise:

a. Stand with your feet a little wider than shoulder width apart with your toes pointing slightly outward.

b. With your hands behind your head, keep your chest up and shoulder blades down and back throughout the range of motion.

c. As you descend, push your glutes back as if sitting down and bend at the hips and knees. Keep your knees aligned with your toes (don't let your knees "cave in" or protrude outside the feet). Also, don’t let your knees pass over your toes and stay back on your heels.

d. Don’t lean forward, maintain the natural arch in your back and keep your core braced (as if getting ready to take a punch in the gut) throughout the movement.

e. As you ascend, contract your glutes and explode back up to the starting position. That is 1 repetition.

2. Deadhang Pullups. The pullup is not just a back muscle exercise. Deadhang pullups are even tougher. Pullups work your lats (and other back muscles), core, shoulders, arms, chest, biceps and improve grip strength. Its one of the best exercises out there.

How to do the exercise:

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

b. A wider grip (greater than shoulder width) will work your lats more. A closer grip (shoulder width or less) will work your middle back muscles more. If you lack grip strength, you can use straps to help.

c. Use proper technique:

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

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

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

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

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

Don't be afraid of the deadhang pullup exercise.

3. Pushup-to-Cross body mountain climber. Start by doing a standard pushup with your feet about shoulder width apart.

With your arms in the extended position, go right into the cross body mountain climber.





How to do the cross body mountain climber:

a. From 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.

4. Power step ups (knee high platform). This is one of the top athletic training exercises and really torches fat. Do this exercise full speed with control.

Do the power step up this way:

a. Face a bench or platform and put your right foot on the bench. Your knee should be bent 90 degrees.

b. As you lift your body on your right leg, keep your body erect (don't bend over) and look straight ahead. Balance on your right leg and don't let your left foot touch the platform.

c. Explosively drive your left knee up to 90 degrees and hold for 2 counts. Descend to the starting position. Do all required repetitions on the right leg and switch to left leg.

5. Side lunge steps. Tone your hips and glutes better by including side lunge steps in your workout routine.



Butt, hips and thigh fat can be stubborn fat areas for many women and men. Doing dynamic leg exercises on your feet will help you burn more leg fat and calories.

The exercise is done by shifting your weight to the right and then to the left followed by a pivot. This leaves you facing in the opposite direction and the exercise is repeated.

The frontal plane of motion is often "under-trained" by exercisers and that's a big mistake. Many daily movements are done with side-to-side or lateral motions. You will prevent many injuries by developing strong, flexible hips and glutes.

Bring on the summer, bring on your improved, lean body!

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