#1 Holiday Eating Tip for Weight Management

<b>There is one holiday eating tip that you need to do every day. Eat protein with every meal.</b> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP0VP4lzbIF9RfxPpwlEc9K58iUvuUt6YA41MeU7GgDn5uGCAAPmpx8q0uRhA91ovV6eKUuEzT24NDgihDXOwKmOIXfzWSWwAgb4bfK4EgosQAoX7iaT92InHC1QssP1hoQLuk2hO-XAL1/s1600/holiday+eating.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP0VP4lzbIF9RfxPpwlEc9K58iUvuUt6YA41MeU7GgDn5uGCAAPmpx8q0uRhA91ovV6eKUuEzT24NDgihDXOwKmOIXfzWSWwAgb4bfK4EgosQAoX7iaT92InHC1QssP1hoQLuk2hO-XAL1/s320/holiday+eating.jpg" width="320" /></a></div><br /><b>At your holiday parties, get full on protein foods first.</b> It will help you eat less of the condiments, desserts and other high-fat foods at the party. Most holiday parties have plenty of foods loaded with protein. Nuts, ham, turkey, chicken, fish, etc. are great foods to eat. <b>Protein helps control your blood sugar if you happen to eat carbohydrates. Rapid rises in blood sugar and insulin promotes fat storage and stops fat burning.</b><br /><br /><strong>It takes your body longer to digest protein (thermic effect), so you will fill fuller for a longer period of time. This thermic effect increases your metabolic rate because it takes your body twice as long to digest and transport protein as compared to carbohydrates. This should help you eat fewer calories during the day.</strong> <br /><br />Protein is also used by your body to repair and rebuild damaged tissues as a result of a tough strength training workout. Quickly digesting protein shakes work well after a workout. Other daytime and nighttime meals could be comprised of slowly digesting protein (such as lean meats) that will give a constant release of protein into your system during the day and overnight. <br /><br /><strong>So, when used right, protein will help you build a lean body and help your fat loss and weight loss efforts.</strong><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/top-holiday-eating-tips.html#.UmYlgnC-2uI" target="_blank">Download your Free Holiday Eating Tips Book!</a></b><br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a></b><br /><br /><br />

#1 Holiday Eating Tip for Weight Management

There is one holiday eating tip that you need to do every day. Eat protein with every meal. At your holiday parties, get full on p...

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Top 5 Healthy Mid Day Snacks

<strong>by <a href="http://provemymeds.com" target="_blank">Sandy Getzky</a></strong><br /><br /><strong>Pack your snacks instead of eating at vending machines and you will eat healthier. Your body will stay full for longer and not crash. Take a look at this slideshow of Top 5 Healthy Mid-Day Snacks.</strong><br /><br /><center><iframe style="border-width: 1px 1px 0px; border-style: solid; border-color: #cccccc; margin-bottom: 5px;" src="http://www.slideshare.net/slideshow/embed_code/27839551" height="355" width="425" allowfullscreen="" frameborder="0" marginwidth="0" marginheight="0" scrolling="no"></iframe></center><br />One way to eat quality calories is to <strong>"eat your calories" instead of "drinking your calories."</strong> When you eat food, you have more satiety and you are more likely to take in fewer calories.<br /><br /><strong>Another way to control calorie intake is to eat more protein and fibrous foods.</strong><br /><br />The old rule still applies: A calorie surplus (consume more calories than you burn) will cause you to gain weight. Hopefully, eating healthy snacks every day will cause you to consume fewer calories while providing all the nutrition you need.<br /><br /><strong>Stay hydrated at all times. It helps your body operate efficiently and helps you eat less. Drink about half an ounce of water for every pound of your body weight every day.</strong> So, if you weigh 140 pounds, drink about 70 ounces of water.<br /><br />Eat quality calories.<br /><br /><strong>The author of this slideshow is Sandy Getzky, an associate editor at <a href="http://provemymeds.com/" target="_blank">ProveMyMeds</a>, a public health and education startup focused on producing helpful resources and websites concerning the treatment of common ailments such as <a href="http://nationalnailfungus.org/treatment-guide/" target="_blank">toenail fungus</a>.</strong><br /><br /><b>Mark Dilworth, BA, PES</b><br /><strong><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a></strong>

Top 5 Healthy Mid Day Snacks

by Sandy Getzky Pack your snacks instead of eating at vending machines and you will eat healthier. Your body will stay full for longer and n...

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7 Tips for Long-Term Weight Loss

<b>Do the things that it takes for you to burn fat, lose weight and change your body.</b>  Long-term fat loss and weight loss is a process that some are not willing to go through.  Hopefully, you're not in that crowd.  Be prepared for failures and adjustments along the way. And, never stop doing the things to improve your health and physical appearance.  It will be easier if you have fun along the way.<br /><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYb08JpTdtXvUhi1C65X96l96T-Za9XmZebEIxEZAOm1c9UaKcrDth3M8kfc7e_YRowFiqDOJ8QOslimjuf5uNtyivaDacLXF81-PMdiWhrhyBHwfTOf-uh6UQ8nvsPvMFxQ7vZ1iKH9KW/s1600/squat+on+bosu.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYb08JpTdtXvUhi1C65X96l96T-Za9XmZebEIxEZAOm1c9UaKcrDth3M8kfc7e_YRowFiqDOJ8QOslimjuf5uNtyivaDacLXF81-PMdiWhrhyBHwfTOf-uh6UQ8nvsPvMFxQ7vZ1iKH9KW/s320/squat+on+bosu.jpg" width="214" /></a></div><br /><b>Here are 7 tips to help you lose weight and shape your body: </b><br /><br /><b>Note:</b> Delete the phrases "fad diets" and "quick weight loss" from your vocabulary. They never work for you long-term. Fad diets and "quick weight loss only diets" are short-term fixes for your weight problem and will leave you fatter and frustrated! Practice eating and exercise habits that will help you burn fat and lose weight over the longhaul.<br /><br /><b>1. A slow or sluggish <a href="http://myfitnesshut.blogspot.com/2011/04/top-3-metabolism-boosters-to-burn-fat.html" target="_blank">metabolism</a> is not the major cause of weight gain. A caloric imbalance is the cause of weight gain. If you consistently eat more calories than you burn in a day (caloric surplus), you will continue to gain weight and fat.</b> <br /><br />Regular exercise and an active lifestyle will help you burn more calories every day. I recommend that you walk at least 30 minutes every day, even on the days you workout.<br /><br /><strong>2. It has been proven that you will be more successful if you try to accomplish one major goal at a time rather than trying to accomplish two or more major goals at the same time.</strong> <br /><br /><b>Here is a great goal to start with: burn fat.</b> That will require you to improve your eating habits and do regular strength and interval cardio training. Don't even worry about losing weight at this point. 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.<br /><br /><b>3. Build foundational body and core strength so your body will hold up under intense training to come. If you're injured, you will not reach your goals.</b><br /><br />Weak body cores lead to back and other related trunk injuries. Others have weak opposing muscle groups. An example would be having strong chest muscles but weak back muscles. <br /><br /><b>4. Do full body workouts, which will include core strength exercises and total body flexibility exercises.</b> This way your workouts will focus on your "weak links" while training the other parts of your body. <br /><br /><strong>5. Quality of movement in an exercise should come before trying to increase the amount of weight you lift in that exercise. Doing this will avoid injuries due to incorrect execution of an exercise. <a href="http://myfitnesshut.blogspot.com/2011/05/top-5-fat-burning-bodyweight-exercises.html" target="_blank">Bodyweight exercises</a> work well for this purpose.</strong> <br /><br />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. <br /><br /><strong>6. Focus on compound or multi-joint exercises in your workouts. These exercises work major muscle groups and help you burn more fat. Exercises like squats (with or without weights), step ups, deadlift, rows, bench press, planks and lunges all apply here.</strong> <br /><br />Top interval cardio exercises are walking or running uphill, bodyweight cardio and shuttle runs.<br /><br /><b>7. Maintain and/or improve muscle mass throughout your life to slow the effects of aging and keep your metabolism humming.</b> <br /><br />Numerous studies indicate that muscle mass may decline by 20% to 40% between age 20 and age 65. Muscle inflexibility, joint/tendon/ligament stiffness, bone loss and decreased range of motion also comes along with inactivity. <strong>You can stop a significant portion of this deterioration of muscle mass and mobility by using a regular strength and conditioning program throughout your life.</strong><br /><br /><b>If you need a program to get started building your lean body, get your FREE DOWNLOAD below (it has beginner, intermediate and advanced levels):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Program</a></b> <br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /><br /><br />

7 Tips for Long-Term Weight Loss

Do the things that it takes for you to burn fat, lose weight and change your body.   Long-term fat loss and weight loss is a process that so...

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Healthy Trans Fats in Foods Do Exist

<b>by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer</b><br /><b>Author</b> - <b><a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" rel="nofollow" target="_blank">The Truth about Six Pack Abs</a></b><br /><br /><b>Artificial trans fats are one of the most prevalent poisons in our food supply; but most don't know that healthy natural trans fats DO exist.</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjx5NG8BVzd3QSw6QW5wWVz1CzBEouspb7bfv9yynByJ7CpfudLxkPTQrGrkj_lb-b9XZnJMjIhLGzRKPDxOXXht1Vsq7KncOag22-ZmPmkX9Ar_wxPOBmXaIBhSGbiGdE990pNKBgP6En/s1600/trans+fat+and+salty+food.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjx5NG8BVzd3QSw6QW5wWVz1CzBEouspb7bfv9yynByJ7CpfudLxkPTQrGrkj_lb-b9XZnJMjIhLGzRKPDxOXXht1Vsq7KncOag22-ZmPmkX9Ar_wxPOBmXaIBhSGbiGdE990pNKBgP6En/s320/trans+fat+and+salty+food.jpg" width="320" /></a></div><br /><b>I'm going to talk about something today that most of you have probably never heard... that there is a distinction between good trans fats and bad trans fats.</b> There is some evidence that the good trans fats can help you with fat loss, muscle building, and even cancer prevention, while the bad trans fats have been shown to cause heart disease, cancer, diabetes, and the general "blubbering" of your body.<br /><br /><b>I'm sure most of you have heard all of the ruckus in the news over the last few years about just how bad man-made trans fats are for your health. If you've been a reader of my newsletter and my <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" rel="nofollow" target="_blank">Truth about Six Pack Abs</a> e-book program, then you definitely know my opinion that these substances are some of the most evil food additives of all and are found in the vast majority of all processed foods and fast foods on the market today.</b><br /><br />In my opinion, man-made trans fats are right up there with smoking in terms of their degree of danger to your health. After all, they are one of THE MAIN factors for the explosion of heart disease since approximately the 1950's.<br /><br />With all of the talk about trans fats in the news these days, I wanted to clarify some things, particularly regarding bad trans fats vs. good trans fats. If you've never heard of good trans fats before, let me explain in a bit.<br /><br /><b>The Bad Trans Fats</b><br /><br />First, the bad trans fats I'm referring to are the man-made kind. These are represented by any artificially hydrogenated oils. The main culprits are margarine, shortening, and partially hydrogenated oils that are in most processed foods, junk foods, and deep fried foods.<br /><br />These hydrogenated oils are highly processed using harsh chemical solvents like hexane (a component of gasoline), high heat, pressure, have a metal catalyst added, and are then deodorized and bleached. A small % of the solvent is allowed to remain in the finished oil. This has now become more of an industrial oil rather than a food oil, but somehow the FDA still allows the food manufacturers to put this crap in our food at huge quantities, even with the well documented health dangers.<br /><br />These hydrogenated oils cause inflammation inside of your body, which signals the deposition of cholesterol as a healing agent on artery walls. Hence, hydrogenated oil = inflammation = clogged arteries. You can see why heart disease has exploded since this crap has been loaded into our food supply over the last 5 to 6 decades.<br /><br />As time goes on, and science continues to unveil how deadly these oils really are, I feel that eventually they will be illegal and banned from use. The labeling laws were just the first step. In fact, certain countries around the world have already banned the use of hydrogenated oils in food manufacturing or at least set dates to phase them out for good.<br /><br />However, keep in mind that as companies are starting to phase out the use of hydrogenated oils in processed foods, they are replacing them, in most instances, with highly refined polyunsaturated oils such as soybean oil, cottonseed oil, corn oil, etc, etc. These are still heavily processed oils using high heat, solvents, deodorizers, and bleaching agents. Even refined oils are known to produce inflammation in your body...a far cry from natural sources of healthy fats.<br /><br />Don't be fooled by the new onslaught of foods claiming "trans fat free"... if they use heavily refined oils (even if they're non-hydrogenated), it's still pure evil for your body, and very inflammatory. <br /><br />Once again, for the best results, your best bet is avoiding highly processed foods altogether and choose whole, natural, minimally processed foods. Your body will thank you!<br /><br /><b>The Good Trans Fats</b><br /><br />Ok, after having trash talked the man-made trans fats, let me clearly state that there is such a thing as healthy natural trans fats. Natural trans fats are created in the stomachs of ruminant animals such as cattle, sheep, goats, etc. and make their way into the fat stores of the animals.<br /><br />Therefore, the milk fat and the fat within the meat of these animals can provide natural healthy trans fats (best in grass-fed organic versions only).<br /><br />Natural trans fats in your diet have been thought to have some potential benefit to aid in both muscle building and fat loss efforts. However, keep in mind that the quantity of healthy trans fats in the meat and dairy of ruminant animals is greatly reduced by mass-production methods of farming and their grain and soy heavy diets. Meat and dairy from grass-fed, free-range animals always have much higher quantities of these beneficial fats.<br /><br />One such natural trans fat that you may have heard of is called conjugated linoleic acid (CLA) and has been marketed by many weight loss companies. Keep in mind that these man-made CLA pills you see in the stores may not be the best way to get CLA in your diet. They are artificially made from plant oils in a manner similar to hydrogenation, instead of the natural process that happens in ruminant animals. Once again, man-made just doesn't compare to the benefits of natural sources.<br /><br />Here's a great site I found that I use to order all of my <a href="http://www.grasslandbeef.com/StoreFront.bok?affiliate_no=524" rel="nofollow" target="_blank">healthy grass-fed beef and other free range meats.</a> The service is impeccable and they deliver right to your doorstep in a sealed cooler. It's worth it to know that you and your family are actually eating meat that's good for you instead of the normal grocery store junk.<br /><br />Now that all of your labels should be listing grams of trans fat, keep in mind that if a quantity of trans fat is listed on a meat or dairy product, it is most likely the natural good trans fats that we've discussed here (*I only recommend grass-fed meat or dairy). Otherwise, if the quantity of trans fat is listed on any processed foods, it is most likely the dangerous unhealthy crap from artificially hydrogenated oils, so stay away! <br /><br />One more important note about food labels and trans fat listings... keep in mind that food manufacturers are allowed to label a food "trans fat free" if 1 serving size contains less than 0.5 grams of trans fat. So you may see some products with hydrogenated oils as one of their main ingredients, but if they make the serving size small enough so that it contains less than 0.5 grams of trans fat per serving, they can label it as trans fat free... now that's BS! just another example of our broken system!<br /><br /><b>-Catherine Ebeling and Mike Geary are co-authors of the popular ebook, <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">Fat-Burning Kitchen,</a> which shows you how to totally revamp your kitchen to make your body a fat-burning machine!</b><br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br />

Healthy Trans Fats in Foods Do Exist

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer Author - The Truth about Six Pack Abs Artificial trans fats are o...

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10 Food Treats That Become Tricks

<b>Make no mistake, food manufacturers will use tricks to get you to eat their treats.</b> Food package labeling can be confusing. You need to know what you are actually eating in order to be successful at eating better.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJF5d4ZfLgAyNycHIBlx6yqRVKhpXMDNj27I-ASyh5bDa6LVjy2NzVtc15JnWva692g-NDqfQzdtY9VrEjGrYbR6iXIREvBo5xzKjc3_8XJ_4uUXPh71xnR1aw7B6BJTyryu53O_f4M9R6/s1600/trick+or+treat+food.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJF5d4ZfLgAyNycHIBlx6yqRVKhpXMDNj27I-ASyh5bDa6LVjy2NzVtc15JnWva692g-NDqfQzdtY9VrEjGrYbR6iXIREvBo5xzKjc3_8XJ_4uUXPh71xnR1aw7B6BJTyryu53O_f4M9R6/s320/trick+or+treat+food.jpg" /></a></div><br /><b>Learn how to eat better and control your caloric intake by planning and packing your meals with mainly <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">whole, natural foods</a>.</b> These foods have one ingredient, the food itself (fruits, veggies, fish and nuts are examples). <br /><br />You may also need to journal your eating choices and weigh and measure your food until you know what, how much and when to eat. Making hasty eating decisions can lead to poor meal and snack choices.<br /><br /><b>Download your <a href="http://myfitnesshut.blogspot.com/p/healthy-smoothies-for-every-day.html#.Ue-GttLqmuI" target="_blank">Free delicious healthy smoothies book</a> which includes over 120 recipes using whole, natural foods.</b><br /><br /><b>Here are 10 food labeling tricks to be aware of:</b><br /><br />1. How do you know if a food is 100% organic. Rather than go into detail in this article, just <b><a href="http://myfitnesshut.blogspot.com/2013/06/what-a-100-percent-organic-food-label-means.html" target="_blank">read my article about what eating organic</a></b> really means. <br /><br />2. Controlling the amount of calories you eat per serving is important for reaching fat loss and weight loss goals. <br /><br /><center><a class="noborder" href="javascript:;"><img border="0" itemprop="contentURL" src="http://images.inmagine.com/400nwm/fstop/fs1251/fs1251061.jpg" /> </a></center><br />The Nutrition Facts food label above shows the serving size and the number of servings in the package. The rest of the nutrition information in the label is based on one serving. In the example, one bar is one serving, and the package contains four servings. <br /><br />That means that if you eat the whole package, you're eating four servings and not one. So, you'll multiply the number of calories, fat grams, etc. by four to get the total amount you're eating. <br /><br /><b>Other tricks you need to be aware of (source: www.lifeclinic.com):</b><br /><br /><b>3. A label may say that the food has reduced fat or reduced sodium.</b> That means that the amount of fat or sodium has been reduced by 25% from the original product. It doesn't mean, however, that the food is low in fat or sodium. For example, if a can of soup originally had 1,000 milligrams of sodium, the reduced sodium product would still be a high-sodium food. <br /><br /><b>My Note:</b> Only a small amount of sodium occurs naturally in whole foods. That means processed foods have loads of sodium added to them. Just read the nutrition facts label carefully.<br /><br />4. A common mistake people make, especially with packages dispensed from vending machines, is to assume that a small item contains one serving just because the package is small. If you eat a bag of pretzels from a vending machine, for example, you may find that it contains 2.5 servings. So you need to multiply the numbers by 2.5 to figure out how many calories and the amount of sodium and other nutrients you are eating. <br /><br /><b>5. Learn what the fat jargon means. For example:</b><br /><br />No fat or fat free means the food has less than 1/2 gram of fat per serving. <br /><br />Lower or reduced fat means the food has at least 25 percent less per serving than the manufacturer's regular item for this food. <br /><br />The food is labeled low fat if it has less than 3 grams of fat per serving.<br /><br /><b>My Note:</b> Eat foods with no dangerous trans fats. Foods in a bag or box have many harmful trans fats, sodium and other ingredients that you don't need. Shop on the perimeter of your supermarket to find most whole, natural foods.<br /><br />Trans fats are made by food manufacturers through a chemical process called hydrogenation (to increase shelf life). Excess trans fat consumption over time causes inflammation in your body and contributes to risk of heart disease and other medical problems.<br /><br />6. No calories or calorie free: Contains less than 5 calories per serving. <br /><br />Low calories: Contains 1/3 the calories of the original version or a similar product.<br /><br />7. Sugar free: Contains less than 1/2 gram of sugar per serving. <br /><br />Reduced sugar: at least 25% less sugar per serving than the regular product.<br /><br /><b>My Note:</b> Beware of foods high in dangerous fructose corn syrup. <br /><br />8. No preservatives: Contains no preservatives (chemical or natural). <br /><br />No preservatives added: Contains no added chemicals to preserve the product. Some of these products may contain natural preservatives. <br /><br />9. Low sodium: contains less than 140 mgs of sodium per serving. <br /><br />No salt or salt free: Contains less than 5 mgs of sodium per serving. See My Note under #3.<br /><br /><b>10. High fiber: 5 g or more per serving (Foods making high-fiber claims must meet the definition for low fat, or the level of total fat must appear next to the high-fiber claim).</b><br /><br />Good source of fiber: 2.5 g to 4.9 g. per serving <br /><br />More or added fiber: Contains at least 2.5 g more per serving than the regular food item.<br /><br /><b>My Note:</b> Aim to eat 25g to 35g of fiber (soluble and insoluble) per day.<br /><br /><b>As you can see, the food landscape is confusing. That's why you're safe if you eat mainly whole, natural foods.</b> <br /><br /><b><a href="http://www.yourfitnessuniversity.com/7-day-body-makeover-jumpstart">Start your Weight Loss Success Story Today</a>!</b><br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a></b><br /><br /><br />

10 Food Treats That Become Tricks

Make no mistake, food manufacturers will use tricks to get you to eat their treats. Food package labeling can be confusing. You need to kno...

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Why Excess Sugar Leads to Weight Gain and Belly Fat

<strong>Looking for ways to improve your diet and <a href="http://myfitnesshut.blogspot.com/2013/09/4-weight-loss-strategies-with-lean-body-results.html">lose weight</a>? Here's a quick and not so easy way to do it--cut out sugary foods and drinks. You will be much healthier and leaner with much less dangerous belly fat.</strong><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3ek-S-Z9uwGtr74t6aPdS-JpFmAwutXAQPjzl-gvDq7crmUKs5zUgOrSCbptpKeFvmrnKW2TR9QpBnrzkblxwZ8iR0PtWrDU5BF_rSQUf4BJwT9rfuUKUd4tXcEvvD3ow_GVq87eyoOVZ/s1600-h/soda.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5280288477360795138" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3ek-S-Z9uwGtr74t6aPdS-JpFmAwutXAQPjzl-gvDq7crmUKs5zUgOrSCbptpKeFvmrnKW2TR9QpBnrzkblxwZ8iR0PtWrDU5BF_rSQUf4BJwT9rfuUKUd4tXcEvvD3ow_GVq87eyoOVZ/s400/soda.jpg" style="cursor: pointer; display: block; height: 200px; margin: 0px auto 10px; text-align: center; width: 204px;" /></a><br /><br /><strong>One of the biggest culprits is probably sugary sodas. Face it, sodas taste great or they wouldn't sell. Nutritionists believe sodas (and sugary drinks) are like liquid poison. They are right!</strong> The double jeopardy is that sugary drinks and sodas add tons of calories without making you feel full (empty calories). You just want more and more often. Your body stores excess sugar in your fat cells.<br /><br /><b>According to government data, sweetened soft drinks add about 10 percent of the calories in the typical American's diet.</b> <br /><br /><strong>Dr. David Ludwig, a Harvard endocrinologist, who is widely cited by obesity researchers, says that sweetened drinks are the only specific food that clinical research has directly linked to weight gain. "Highly concentrated starches and sugars promote overeating, and the granddaddy of them all is sugar-sweetened beverages," said Ludwig, who runs the Optimal Weight for Life Program at Children's Hospital in Boston. </strong><br /><br /><strong>The increase in soda consumption mirrors this nation's obesity epidemic. At the midpoint of the 20th century, Americans drank four times as much milk as sodas. Today, this trend is almost totally reversed, according to the U.S. Department of Agriculture.</strong> <br /><br />In the past 30 years, the national obesity rate has more than doubled, and among teenagers, more than tripled, reports the Centers for Disease Control and Prevention.<br /><br /><strong>On a gut level, we already knew this information about sweetened drinks. But, it helps for us to read it and "digest it." Start today by replacing sugary foods and drinks with water and unsweetened drinks, like tea.</strong> <br /><br />Some people drink as many as 6 sodas a day! Imagine the calories that could be cut and the relief your kidneys will feel when you cut out the sugary drinks.<br /><br /><strong>The primary cause of weight gain for most of us is that we love food too much. Don't blame your weight gain on your "slow metabolism." A slow or sluggish metabolism is not the major cause of weight gain.</strong><br /><br /><b>Absent some medical reason, a caloric imbalance is the cause of weight gain (consuming more calories than you burn in a day).</b> You cannot consistently maintain caloric surpluses day to day and lose weight/burn fat.<br /><br /><b>Even though you don't need to strictly count calories, you need to have a good idea of how much and what you are eating.</b><br /><br /><b>If you want to speed up your metabolism and burn more calories and fat, exercise regularly (strength training and interval cardio exercise) and move more during the day (like walking).</b> Also, eat right and often. Eating small meals every 3-4 hours will keep your metabolism humming and will keep your body from shifting to "starvation mode" (storing fat).<br /><br /><b><a href="http://www.yourfitnessuniversity.com/7-day-body-makeover-jumpstart">Start your Weight Loss Success Story Today</a>!</b><br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a></b>

Why Excess Sugar Leads to Weight Gain and Belly Fat

Looking for ways to improve your diet and lose weight ? Here's a quick and not so easy way to do it--cut out sugary foods and drinks. Yo...

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Start Your Weight Loss Success Story

<b>Maybe you don't have a weight loss success story because you haven't taken steps (or the right steps). </b> What's holding you back? Past weight loss failures? You don't know how to lose weight and keep it off? You don't think it is possible to build the body of your dreams?<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3inPrBD65eyeN6iTI99r12ifxhwJQSw9JDO3OsLVlEHaQYWMNdkespSbgzGg6-Rw19vqW3Z-rwZvouHNi-RGo8_NCwSA2MqMzM-ogRiHT_y8aK1gBFafkNGQJUII-LiLpskDv4kq7vyCZ/s1600/MB+Lunge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="204" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3inPrBD65eyeN6iTI99r12ifxhwJQSw9JDO3OsLVlEHaQYWMNdkespSbgzGg6-Rw19vqW3Z-rwZvouHNi-RGo8_NCwSA2MqMzM-ogRiHT_y8aK1gBFafkNGQJUII-LiLpskDv4kq7vyCZ/s320/MB+Lunge.jpg" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><strong>Whatever the reason, 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.</strong><br /><br /><strong>A "quick weight loss only goal" is a short-term fix for your weight problem</strong> and will not ultimately help you attain your goals. Establish eating and exercise habits that will help you burn fat and lose weight for a lifetime. <br /><br /><b>You can set your mind to have a long-term vision about burning fat and losing weight.</b> Afterall, you want long-term health and fitness, right?<br /><br /><strong>You need to know how to transform your body and lose weight or you will probably not be successful long-term. </strong> <br /><br /><strong>There are reasons why you become overweight or obese. All of the reasons have to do with behavioral habits that you can change.  </strong>You can start taking positive steps today to improve your health, burn fat and lose weight.<br /><br /><strong>If you need Motivation and Accurate Information to make your best body.......</strong><br /><br />Be sure and download your <strong><a href="http://www.yourfitnessuniversity.com/7-day-body-makeover-jumpstart/" target="_blank">FREE 7-Day Body Makeover Jumpstart e-Course</a></strong>, which shows you how to totally remake your body a healthy and lean fat-burning machine!<br /><br /><b>Mark Dilworth, BA, PES</b><b><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a></b>

Start Your Weight Loss Success Story

Maybe you don't have a weight loss success story because you haven't taken steps (or the right steps).  What's holding you back...

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3 Workout Tricks to Break Weight Loss Plateaus

<b>Have you <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI" target="_blank">changed up your workout routine</a> in the last 2 months?  If the answer to that question is no, that may be why your fat loss and weight loss progress has stalled.  No one wants the dreaded weight loss plateau.</b><br /><b><br /></b><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsC_rah15LQZSEjBPm-WDgzIOYAduWjZIi-Sgnxb7vRfe-aEuw7DmGBiCuxdj-FMfLiXaLMsy9i1b8eguNZFG2NRWzlNJcO2lHiUBmUJfGj7gqln_BLznM5vcuaQEJ0ZVV8lw7agvrDLhZ/s1600/Pushup+plank+on+DB.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsC_rah15LQZSEjBPm-WDgzIOYAduWjZIi-Sgnxb7vRfe-aEuw7DmGBiCuxdj-FMfLiXaLMsy9i1b8eguNZFG2NRWzlNJcO2lHiUBmUJfGj7gqln_BLznM5vcuaQEJ0ZVV8lw7agvrDLhZ/s320/Pushup+plank+on+DB.JPG" width="320" /></a></div><b><br /></b>Some people have been doing the same workout since January.  Although that's better than not working out at all, changes need to be made.  Worst still, some people will only do cardio for exercise.  Again, that's better than nothing, but the body won't lean and tone without regular strength training. <br /><br /><b>3 Workout Tricks to Prevent Weight Loss Plateaus:</b><br /><div class="separator" style="clear: both; text-align: center;"></div><br /><b>1. If you have your name on certain weightlifting machines, you need to change up your workout.</b> Your body adapted to your routine long ago and you're stuck in neutral.<br /><br /><b>One of the best ways to jumpstart your fat loss and weight loss progress is to ramp up the intensity of your workouts.  This will help you to </b><b>burn more calories, more fat and lose more weight.</b> Even so, don't do the same type of intense workout forever. <br /><br /><b>Keep your body guessing by changing up your workouts. Some ways include (but not limited to):</b><br /><br />a. Alternate lifting light weights and heavy weights.<br />b. Adjust the number of repetitions and sets.<br />c. Do different exercises for the same muscle groups.<br />d. Alternate routines such as circuit training, superset training and <a href="http://myfitnesshut.blogspot.com/2010/04/burn-fat-with-complex-strength-training.html" target="_blank"><b>complex training</b></a>.<br />e. Change the speed of your sets such as using slow, moderate and full speed repetitions.<br />f. Use bodyweight, kettlebell, barbell, tubes, etc. to change up the modes of exercise.<br /><br />You could also use combinations of all the above to break through weight loss plateaus.<br /><br /><b>2. Cardio exercise is a naturally monotonous exercise that can bore you to tears, unless you change it up and keep it short.</b> This is where interval training comes in.  Interval cardio gives superior <a href="http://myfitnesshut.blogspot.com/2010/09/burn-calories-all-day.html" target="_blank"><b>calorie-burn</b></a>, fat-burn and heart-heart when compared to long, steady-state cardio sessions.<br /><br /><b>How do you do regular interval cardio? Here's an example:</b><br /><br />a. Sprint for 50 yards<br />b. Walk back to start line<br />c. Sprint for 50 yards<br />d. Repeat this rotation for 20 minutes<br /><br /><b>3. Do interval cardio cross training.  Just mix up the exercise modes to get even more fat-burning benefits.</b> Here is an example of an interval cardio cross training workout:<br /><br /><b>a. <a href="http://myfitnesshut.blogspot.com/2010/08/step-ups-strengthen-gluteus-medius.html" target="_blank">Step Ups</a>,</b> 10 repetitions each leg<br />b. Walk 1 minute<br />c. Jumping Jacks, fast, 1 minute<br />d. Walk 1 minute<br />e. Sprint Intervals for 6 minutes (run 1 minute, walk 1 minute)<br />f. Mountain Climbers, fast, 1 minute<br />g. Repeat this circuit 1 more time<br /><br /><b>You can use any exercises you like. I like to mix in at least one strength exercise.</b> You could do squat jumps instead of jumping jacks. Or, you could do bodyweight squats instead of step ups.<br /><br />One-legged exercises (unilateral) are more intense than that two-legged (bilateral) exercises. <b>If you don't want to run on a particular day, just do all bodyweight strength exercises.</b><br /><br />Cross training will make you less prone to repetitive stress injuries. Cross training will also tone more muscle groups, especially if you include strength exercises.<br /><br /><b>To get better fat-burning results with no weight loss plateaus, change up your routine at least every 2-3 weeks.</b><br /><b><br /></b><b>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):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI" target="_blank">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><b><br /></b><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /><br /><br /></div>

3 Workout Tricks to Break Weight Loss Plateaus

Have you  changed up your workout routine  in the last 2 months?  If the answer to that question is no, that may be why your fat loss and we...

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How to Run 3 Marathons in 3 Days and Love It

<div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><strong> I have always said there is no reason to do exercise that you don't enjoy.  There are too many <a href="http://myfitnesshut.blogspot.com/2013/05/5-cross-training-tips-for-marathoners-and-triathletes.html#.Ul5nMNK-2uI" target="_blank">exercise modes</a> to choose from to do something you hate.....</strong>But, what if running 3 marathons in 3 days is fun for you?  Do it!  But, not too many times.  Your body wouldn't hold up under the intense training and race days. </div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><strong><br /></strong></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><strong>Below, Tory and Carolyn detail their adventure of running 3 marathons in 3 days:</strong></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><strong><br /></strong></div><div align="center" style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>“Our Most Excellent Tahoe Adventure”- The Tahoe Triple 2013</b></div><div align="center" style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>( by Tory and Carolyn)</b><br /><b><br /></b></div><div align="center" style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><div data-mce-style="text-align: left;" style="text-align: left;"><b> “The Tahoe Triple”…. I first heard those words while traveling with <a href="http://roguerunning.com/" rel="nofollow" target="_blank">Rogue Running</a> through Morocco.</b> I had run my first marathon in January and Carolyn and I were discussing my desire to run farther. She spoke of this ultra ‘stage’ race that went around Lake Tahoe.  A race that she had done twice before with much hard work and memorable success! Her descriptive tales of this amazing race sold me not only on the beauty of  Tahoe but the camaraderie of the race (Tory on the right, Carolyn, left).</div></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_v3XLh2_pBx-mpaW2UnZQLPYptqSEzFanFtF7JhpsJ5-uMafWY1TBein0d8HFb_mKXO_p3MlIk9BVwem8Iw5nI179Omcw56KpJcB_4kUcfACttc4Kk6DWQW0JDFVU6Kbg64lhR6hcegjI/s1600/tahoe+race+report+Tory.jpg" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_v3XLh2_pBx-mpaW2UnZQLPYptqSEzFanFtF7JhpsJ5-uMafWY1TBein0d8HFb_mKXO_p3MlIk9BVwem8Iw5nI179Omcw56KpJcB_4kUcfACttc4Kk6DWQW0JDFVU6Kbg64lhR6hcegjI/s1600/tahoe+race+report+Tory.jpg"><img alt="" border="0" class="aligncenter" data-mce-src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_v3XLh2_pBx-mpaW2UnZQLPYptqSEzFanFtF7JhpsJ5-uMafWY1TBein0d8HFb_mKXO_p3MlIk9BVwem8Iw5nI179Omcw56KpJcB_4kUcfACttc4Kk6DWQW0JDFVU6Kbg64lhR6hcegjI/s640/tahoe+race+report+Tory.jpg" height="366" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_v3XLh2_pBx-mpaW2UnZQLPYptqSEzFanFtF7JhpsJ5-uMafWY1TBein0d8HFb_mKXO_p3MlIk9BVwem8Iw5nI179Omcw56KpJcB_4kUcfACttc4Kk6DWQW0JDFVU6Kbg64lhR6hcegjI/s640/tahoe+race+report+Tory.jpg" style="border: 0px; cursor: default; display: block; margin-left: auto; margin-right: auto;" width="640" /></a>I have to tell you that I am a really good talker, but when it comes to commitment, I often run into problems. However, in late March and April, a group interested in this race formed and Carolyn SIGNED UP! She emailed me on the last day of the discount with her great news! So I went for it and signed up as well! It was not until after I signed up that I read about the race and its elevation, hills, etc. I was nervous, but my coach and friend and two-time finisher of this race assured me that we were going to be prepared.</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><strong>We started our training in May and by the end of June were logging three back-to-back runs a week.</strong> We ran early and the Texas summer heat was upon us. I have to tell you that even when I struggled, each run was excellent because Carolyn saw to and thought of everything. The routes included water and restroom stops, many provided by our fellow runners (thank you, thank you, thank you!!!)</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">I was able to see all of Austin and its neighborhoods on my feet! Carolyn knows how to map an inspiring run!  One morning I was so enchanted with our route that I confessed to Carolyn that I would rather be running in the wee hours of the morning, checking out the diverse neighborhoods of Austin with my running buddy, than staying up late the night before on a date to a nightclub!<br /><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjHNcx-CaoUR-cPgHqkmvcBF9TZiQznozdhV16VfyO6xqIOwKf54Uqex8bdqYnbXUEMi1dbeH_8H1FDUk0gdUr4BggL73qiapOKfZkXL4hx9ll93NoQXpFfb8lPU4mw0A4uS00UwGnDZCe/s1600/tahoe+race+report+runners.jpg" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjHNcx-CaoUR-cPgHqkmvcBF9TZiQznozdhV16VfyO6xqIOwKf54Uqex8bdqYnbXUEMi1dbeH_8H1FDUk0gdUr4BggL73qiapOKfZkXL4hx9ll93NoQXpFfb8lPU4mw0A4uS00UwGnDZCe/s1600/tahoe+race+report+runners.jpg"><img alt="" border="0" class="aligncenter" data-mce-src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjHNcx-CaoUR-cPgHqkmvcBF9TZiQznozdhV16VfyO6xqIOwKf54Uqex8bdqYnbXUEMi1dbeH_8H1FDUk0gdUr4BggL73qiapOKfZkXL4hx9ll93NoQXpFfb8lPU4mw0A4uS00UwGnDZCe/s640/tahoe+race+report+runners.jpg" height="526" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjHNcx-CaoUR-cPgHqkmvcBF9TZiQznozdhV16VfyO6xqIOwKf54Uqex8bdqYnbXUEMi1dbeH_8H1FDUk0gdUr4BggL73qiapOKfZkXL4hx9ll93NoQXpFfb8lPU4mw0A4uS00UwGnDZCe/s640/tahoe+race+report+runners.jpg" style="border: 0px; cursor: default; display: block; margin-left: auto; margin-right: auto;" width="640" /></a><br />With C in charge and several team meetings later, we hashed out our logistics and came up with a plan. There were 2 Rogues running the Triple Trifecta (three half marathons over three days) and four of us doing the full marathon version. Carolyn scoped out places to stay and discovered a place called the Aston Lodge and Ski Resort where they had a main hotel option as well as townhome options. Everyone in the group made arrangements. Carolyn and I opted for the townhome.</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Our training seemed to fly by and before we knew it, it was time to go! A couple of easy flights and a short drive later, the gang and I were checking out the awesomeness of Lake Tahoe and our digs for the next several days.</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">The place Carolyn booked was perfect. It was only about a mile from the host hotel, yet right on the lake! We had our own beach to enjoy ice baths on! The main hotel rooms were great, each with a kitchen. And our townhome could not have been more perfect! Everything we needed and more to prepare us for the next three days.</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">We were freaking out a bit upon arrival as a last minute cold front had hit the week before and produced snow flurries! It was cold and we are Texans!</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Luckily we had somewhat prepared by packing gloves, scarves and jackets~ but the weather seemed to Carolyn and I to be more daunting than the three marathons ahead of us!</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">I am so happy that Carolyn did not mind-or seem to mind-my new puppy mentality. Yes, each race day I awoke with what probably equates to a wagging tail and puppy jumps. And the really cool thing was that each day seemed, to me, better than the next!</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Carolyn’s daily reports</b>:</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Race Day #1:</b> The first day’s marathon started at the beautiful Emerald bay with a low temperature for the day of 23 degrees.  After a group photo at the overlook of the bay, the race director shot the gun, and we were off!   The winding downhill start has the most incredible views and is followed by a long flat section. As we passed the halfway mark, rolling hills began, from lake level of 6200 feet elevation; we worked our way up to the finish at Spooner Lake at 7100 feet. As we ran through the finish, each of us had a medal placed around our neck. Many thanks to Mike Tulkoff for crewing for us that day, you were especially appreciated at mile 18!</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Race Day # 2:</b>  The start line of day two is at the finish of day one, Spooner Lake. The air was not as cold as the day before, we were ready!  Again for the second day in a row, it was long downhill start followed by rolling hills for the rest of the course.  The day #2 route is the easiest course of the 3 days, but the hardest mentally.  We were told “last hill” by fellow runners several times throughout the 26.2 miles, only to find there were a few more (and then some more!).</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">We were really having a hard time about mile 18, when we spotted our crew for the day: my friend Deb. Her smiling face perked us up and gave us the motivation to continue. The course took us through Incline Village and several small lakeside towns. The beautiful scenery and amazing views of the crystal clear lake were the perfect backdrop to distract us from the hills. Looking at my watch with about 5 miles to go, I realized that we would finish faster than the day before.  We finished in a small park in Tahoe City with cheers from spectators, another medal and Tory’s favorite…tables full of snacks!</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Race Day # 3:</b> Our final day started at a beach in Tahoe City with a beautiful sunrise and great weather.  The course started out flat, with some rolling hills throughout. Miles 15 to 17 were a consistent long and steep climb up to 6800 feet, followed by a steep downhill section. It was tough, but rewarding. As you top the hill… imagine pine tree views as far as the eye can see against a mountainous backdrop overlooking the sparkling greenish, purplish, blue water of the lake as a bagpiper stands to the side playing music!</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">The downhill continued and then again another uphill as we looped around Emerald Bay. At mile 20, we were back to where we started day 1.  We were motivated to pick it up and finish:  only had 6.2 to go, we knew these miles, and it was downhill and flat to the finish at Pope Beach.  This day I didn’t look at my watch, and was surprised to see the finish line clock, that we finished faster than day 2.  This was my fastest triple marathon to date, and the only triple where each day was faster than the day before.  (WooHoo Carolyn!!)</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">We had a great trip with our fellow Austin runners, but also on a multi-day race, we had the opportunity to meet runners from other states and around the world.  How motivating it was to meet people who have run so many marathons.  Several runners around us had run 90 – 100. There were also a number of runners who had overcome various life challenges, they were particularly motivating! Camaraderie develops amongst each other over the three days as you tackle 78.6 miles together!<br /><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://www.herfitnesshut.com/2013/10/16/how-to-run-3-marathons-in-3-days-and-love-it/tahoe-race-report-finisher-2/" href="http://www.herfitnesshut.com/2013/10/16/how-to-run-3-marathons-in-3-days-and-love-it/tahoe-race-report-finisher-2/" rel="attachment wp-att-10015"><img alt="tahoe race report finisher" class="aligncenter" data-mce-src="http://www.herfitnesshut.com/wp-content/uploads/2013/10/tahoe-race-report-finisher1.jpg" height="566" src="http://www.herfitnesshut.com/wp-content/uploads/2013/10/tahoe-race-report-finisher1.jpg" style="border: 0px; cursor: default; display: block; margin-left: auto; margin-right: auto;" width="600" /></a></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><br /></b><b>Tory’s wrap up</b>:</div><ol style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><li>Super lucky to have such a great friend who just so happens to be an amazing runner and coach~ best training, advice and best running routes in Austin!</li><li>Early morning back-to-back runs in the heat of the summer in Austin…. that prepare you for running the cool Tahoe altitude like a champ!</li><li>Easy travel to one of the most beautiful places that I have ever been.</li><li>Super awesome accommodations, reasonable prices, cooked our own food; a Lake Tahoe ice bath right out your front door!</li><li>An easy going race with incredible people and a multitude of distance and race options for everyone! Single half or marathon, two, three, ultra distance, triathlon options etc!</li><li>Lots of  Bling; great swag!</li><li>An incredible and scenic event to be a part of!</li></ol><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Carolyn’s wrap up:</b></div><ol style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><li>Weather:  usually late September weather there warms up quickly and is pretty hot for the later parts of the races. This year a cold front came through, so the temps were perfect for the entire race.</li><li>Altitude:  I definitely felt it at times on the uphills, say the last 6 miles of the first day as we climbed up to the finish.   Tori….</li><li>Race strategy:  we walked most of the uphills day 1 and 2 and ran the downhills and flats, as many of the runners around us did.   Day 3 we did minimal walking, felt the best of all 3 days and did pick up the effort the last 6 miles.</li><li>Recovery:  the next day we were a little stiff and sore with all the sitting traveling back to Austin.  But the next day felt great and back to normal.</li></ol><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"> <b>The journey from training to race day, the entire process, the whole experience was nothing short of awesome! We hope that you all will join us next year 2014! Remember there are options for every distance! But if we can do the Triple, so can you!!</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><strong>Wow, they really did it!  Congrats ladies!</strong></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b><br /><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /><br /><br /></div>

How to Run 3 Marathons in 3 Days and Love It

 I have always said there is no reason to do exercise that you don't enjoy.  There are too many exercise modes to choose from to do som...

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Full Body, No Equipment Strength and Cardio Workout

<strong>Here is a good combination strength and cardio workout for you to try and no equipment is required.  I will often do this type of workout to save time.  You don't need any weights, medicine balls, kettlebells, resistance tubes or stability balls....</strong><br /><strong><br /></strong><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivBmtGcskzCpYNiLSyAQKZ-dfoz7xFquayHLahWglWrQZBYzjgS7kvooerWPyQ9qWYJPbr5_Zl7miEolhZ9C6rFLsfhPBZByWo2NFPZIqNjmQQrB5FolJikDyADh59ynvub65hO0TEqUZ7/s1600/bird+dog1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivBmtGcskzCpYNiLSyAQKZ-dfoz7xFquayHLahWglWrQZBYzjgS7kvooerWPyQ9qWYJPbr5_Zl7miEolhZ9C6rFLsfhPBZByWo2NFPZIqNjmQQrB5FolJikDyADh59ynvub65hO0TEqUZ7/s320/bird+dog1.jpg" width="320" /></a></div><br /><strong>Part 1</strong><br /><br />--Warmup, 3 half speed sprints, 3, three-quarters speed sprints<br />--10 minute sprint interval cardio:  sprint 50 yards, walk back to start, sprint 50 yards<br /><br /><strong>Part 2</strong><br /><br /><b>--<a href="http://myfitnesshut.blogspot.com/2012/06/build-6-pack-abs-faster-with-two-squat.html#.Ul0SpNK-2uI" target="_blank">Primetime Prisoner Squats</a>,</b> 12 repetitions, moderate pace<br /><b>--<a href="http://myfitnesshut.blogspot.com/2010/04/bird-dog-exercise.html#.Ul0WBtK-2uI" target="_blank">Bird Dog</a></b> (pictured above), 5 second hold, 5 repetitions each side<br />--Pushups, 10 repetitions, moderate pace<br />--Side Lunges, 8 repetitions each side, moderate pace<br />--Pullups, 6-8 repetitions (or do as many as possible)<br /><b>--<a href="http://myfitnesshut.blogspot.com/2009/01/ab-curl-ups.html#.Ul0R69K-2uI" target="_blank">Lying Ab Curl Ups</a>,</b> 8 repetitions, slow pace<br /><br />--Do this circuit 2-3 times<br /><br /><strong>Do this circuit with little or no rest between exercises. Rest 2-3 minutes between circuits.</strong><br /><br /><strong>Part 3</strong><br /><br />--10 minute sprint interval cardio: sprint 50 yards, walk back to start, sprint 50 yards<br /><br /><strong>You're finished!</strong><br /><br /><b>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):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI" target="_blank">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div>

Full Body, No Equipment Strength and Cardio Workout

Here is a good combination strength and cardio workout for you to try and no equipment is required.  I will often do this type of workout to...

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5 Tips for Natural and Organic Weight Loss

<b>Two buzzwords for sure:  <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">natural and organic</a>...what does that mean as it relates to the foods you eat as you try to reach your weight loss goals?  Companies will deceive you with half-truths and lies to entice you to buy their products (most of which don't work long-term). </b><br /><b><br /></b><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUqUFGcGx7y8YOfc_MjRmSKIQw3I6yA8_EJ7uAgoFmecABT09V-h3cpAEyFmxq4qs2h4GWejSHqv08hWIddxaXiS9ZII6G4eBg-Grk9UkSyMbTAxGamJkksFxT37dRutr45P-oQ4oA0D7K/s1600/organic+fruits+veggies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="201" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUqUFGcGx7y8YOfc_MjRmSKIQw3I6yA8_EJ7uAgoFmecABT09V-h3cpAEyFmxq4qs2h4GWejSHqv08hWIddxaXiS9ZII6G4eBg-Grk9UkSyMbTAxGamJkksFxT37dRutr45P-oQ4oA0D7K/s320/organic+fruits+veggies.jpg" width="320" /></a></div><b><br /></b><b>Don't feel bad if you feel lost and confused with a lighter wallet.</b><br /><b><br /></b><b>Prioritize your goals.  It will keep you headed in the right direction, with Goal #1 being improved overall health.   Reducing inflammation, digestive problems and body fat are just 3 items that rank above weight loss as goals.   </b><br /><b><br /></b><b>How are your energy levels during the day?  </b>Are you crashing and burning at certain times?  The foods you eat or don't eat play a huge part in your energy levels and productivity.<br /><br /><b>How has your skin health been lately?</b>  Yes, you guessed right....what you eat affects how your skin looks and feels.<br /><br /><b>If you have been starving yourself trying to lose weight, STOP!  It won't work and its not worth the trouble.....</b><br /><b><br /></b><b>Back to natural and organic foods.....</b><br /><b><br /></b><b>Eating naturally simply means that you eat foods as close to their natural state as possible. Natural foods have one ingredient, the food itself.  </b>That would eliminate packaged, processed, fried, boxed and fast foods.  It leaves you eating whole, natural foods like vegetables, fruits, fish, nuts, spices, herbs and salad greens.  Some call it <a href="http://myfitnesshut.blogspot.com/2013/09/7-tips-to-eat-cleaner.html#.Ulwg79K-2uI" target="_blank">eating clean</a>.<br /><b><br /></b><b>Eating natural foods also protects you from cravings such as the dreaded "<a href="http://myfitnesshut.blogspot.com/2012/05/sugar-fat-promoter-and-drug.html#.Ulw4gNK-2uI" target="_blank">sugar cravings</a>."  </b>Your body will be naturally energized during the day with whole foods that keep you satisfied and you will never crash will little or no energy.<br /><b><br /></b><b>What does it mean when that <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">fruit or vegetable</a> you're looking at says "ORGANIC?" </b><br /><div class="separator" style="clear: both; text-align: center;"><br /></div>As usual, it is important to read the product label carefully to understand what it is not saying.<br /><br /><b>Here are some facts to help you know what type of "organic product" you're buying:</b><br /><br />Source: http://ams.usda.gov/nop/prodhandlers/labeltable.htm<br /><br /><b>1. Your product is 100% organic.</b><br /><br />a. It must be 100% organic, not including water or salt.<br /><br />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.<br /><br />c. An ingredient list must show on the product, if it is more than one ingredient.<br /><br /><b>2. What if the product claims to be "organic?"</b><br /><br />a. It must have at least 95% organic ingredients, not including water and salt.<br /><br />b. The product cannot contain sulfites.<br /><br />c. Up to 5% of the product can be nonorganic.<br /><br />d. The certifying agent must be listed. The "USDA organic" seal can also be used if the agency works with the USDA.<br /><br /><b>3. The product says, "made with organic ingredients." What does that mean?</b><br /><br />a. The product must be at least 70% organic.<br /><br />b. It cannot contain sulfites.<br /><br />c. Up to 30% of the product can be nonorganic.<br /><br />d. The label must list the organic ingredients as "organic" when other organic labeling is shown.<br /><br />e. It must list the certifying agent but cannot use the "USDA organic" seal.<br /><br /><b>4. What if the product claims to have some organic ingredients?<b></b></b><br /><br />a. The product can contain less than 70% organic ingredients.<br /><br />b. It can have over 30% nonorganic ingredients.<br /><br />c. The label must list the organic ingredients as "organic" when other organic labeling is shown.<br /><br />d. The label cannot have the "USDA organic" seal, the certifying agency or any other reference to organic contents.<br /><br /><b>5. My take:</b> Buy 100% organic when you can. If you are buying nonorganic or partially organic food products, make sure you wash the product as necessary.<br /><br /><b>For example "The Dirty Dozen" are known to be sprayed with high pesticides. The list includes:</b><br />apples, celery, cherries, cucumbers, grapes, hot peppers, nectarines, peaches, potatoes, spinach, strawberries, sweet bell peppers<br /><br /><b>Eat as many whole, natural foods with one ingredient as you can.  Burn fat, eat healthy and lose weight.</b><br /><br /><b>Catherine Ebeling and Mike Geary are co-authors of the popular ebook, <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">Fat-Burning Kitchen</a>, which shows you how to totally revamp your kitchen to make your body a fat-burning machine!</b><br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br /><br />

5 Tips for Natural and Organic Weight Loss

Two buzzwords for sure:   natural and organic ...what does that mean as it relates to the foods you eat as you try to reach your weight loss...

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Abs and flat stomach: 6 foods for abs concrete

<div dir="ltr" style="text-align: left;" trbidi="on"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-rJS_R4mAFDY/UlnbYppcWaI/AAAAAAAABMs/-_bZTHUN3zg/s1600/female-six-pack-abs-1-475.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Abs and flat stomach: 6 foods for abs concrete" border="0" src="http://3.bp.blogspot.com/-rJS_R4mAFDY/UlnbYppcWaI/AAAAAAAABMs/-_bZTHUN3zg/s1600/female-six-pack-abs-1-475.jpg" title="Abs and flat stomach: 6 foods for abs concrete" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Abs and flat stomach: 6 foods for abs concrete</td></tr></tbody></table><br />Exercises and appropriate diet can shape beautiful abs and a flat stomach. Here are 6 foods that.<br /><br /><br />The road to abs and a flat concrete ( smooth ) stomach begins with your fork. Include the following six foods to your diet daily to sculpt your abs and get a flat stomach . These food products slimming powers will help to reveal the muscles covering your abdomen and tone the stomach.<br /><br /><br /><b>I suggest you feed 6 chiseling concrete abs quickly and thinned belly:</b><br /><br /><b>1) A lawyer to fight against abdominal fat</b><br />If there were an Oscar for food carve elegant and fight the ventral abdominal fat, monounsaturated fatty acid is the winner of star lawyers nutrients, winning the award year after year.<br /><br />A study has shown that people who diet and consume monounsaturated fatty acids ( good fat) lost more belly than those who consume the same number of calories but less of these fatty acids.<br /><br />Another U.S. study found that when monkeys eating trans fatty acids (a type saturated fatty acid , which is harmful to health at high doses) , waist circumference was 30 % higher than the monkeys who ate of mono- unsaturated fatty acids .<br /><br /><b>EXPLANATION :</b> peak levels of sugar in the blood can signal your body to store fat in your abdomen, but unsaturated fatty acids stop these peaks , thus thwarting fat accumulation .<br /><br />Half an avocado ( medium) provides 10 grams of good fats . Dip vegetable slices in 25 g of guacamole for a healthy snack that will help you to reveal your abdominal muscles and your belly .<br /><br /><h4 style="text-align: left;">2 ) Green tea to boost your body</h4>Everyone chocolate bars , abs concrete somewhere in them. Unveil your own by melting the fat that hides them . An American study has shown that drinking three cups of green tea a day can boost your metabolism and remove 30 more calories each day .<br /><br /><b>EXPLANATION :</b> The ECGC ( a polyphenol ) green tea helps your body burn fat more easily. This additional expense can help you get rid of a pound and a half of body fat per year , just sipping green tea.<br /><br /><br /><h4 style="text-align: left;">3) yogurt to lose weight quickly in the abdomen</h4>Even close to being able to abs concrete and slender abdomen, a small burst of belly can cause you to hide your belly. Treat your small blister with probiotic -rich yogurt.<br /><br /><b>EXPLANATION :</b> a small pot creamy encourages the growth of good bacteria in your stomach to take over other organisms that can cause bloating .<br /><br /><br /><h4 style="text-align: left;">4) Blueberries for Fueling</h4>The cardio , good for quickly remove grease , is an essential ingredient to develop fantastic abs and a flat stomach and smooth . In support of this type of training , antioxidants berries allow you a cut above in the state of your physical form.<br /><br /><b>EXPLANATION :</b> antioxidants help to improve blood circulation and help deliver more oxygen to the muscles. When they receive more oxygen , exercise seems easier, and you can work out harder, longer and more often ( which of course helps to burn abs concrete more easily) .<br /><br />Blueberries and blackberries are the best foods containing antioxidants . Try to eat on waffles ( made ​​from whole grains) or by wrapping them in a lettuce leaf with turkey .<br /><br /><br /><h4 style="text-align: left;">5) bulgur (a kind of durum wheat ) to shrink the fat cells</h4>Eat healthy carbohydrates . A U.S. study showed that diet followers who took whole grain dinner lost more fat in the abdomen that those who ate refined grains . 50 g of cooked bulgur provide more fiber (4 g) and fewer calories (76 ) than other grains.<br /><br /><b>EXPLANATION :</b> fiber helps the body to maintain low insulin levels , which , according to Finnish researchers , would shrink the fat cells.<br /><br /><br /><h4 style="text-align: left;">6 ) Milk Chocolate to create muscle</h4>Change what you eat after your workout to have more chances of developing gorgeous abs and a thin belly. One study showed that athletes who drank chocolate milk had lower rates of muscle damage after four days of intense physical exercise than those who drank sports drinks .<br /><br /><b>EXPLANATION :</b> a glass of milk chocolate combines carbohydrates and protein, which is a perfect snack to create muscle. Mix 2 tablespoons of cocoa powder or syrup (less than 20 grams of sugar , however ) to chisel concrete abs and slender belly.<br /><br />you may also like:<br /><br /><ul style="text-align: left;"><li><a href="http://weightlossv.blogspot.com/2013/10/causes-of-cellulite-anti-cellulite.html#.UlncFNKEp_I" style="font-family: inherit;" target="_blank">Causes of cellulite, anti cellulite treatments and solutions</a></li><li><a href="http://weightlossv.blogspot.com/2013/09/calorie-deficit-and-sport-key-to-lose.html#.Ulncj9KEp_I" style="background-color: white; font-family: inherit;" target="_blank">Calorie deficit and sport: the key to lose weight</a></li></ul></div>

Abs and flat stomach: 6 foods for abs concrete

Abs and flat stomach: 6 foods for abs concrete Exercises and appropriate diet can shape beautiful abs and a flat stomach. Here are 6 foods t...

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