Best Weight Loss Tips

Strengthen and Stabilize Your Shoulder Girdle

Shoulder injuries are very common. The shoulder girdle is very important to your body's core structure, stabilization and efficiency. And, shoulder injuries tend to cause other injuries. So, take care of them! <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHIvDywpiobUyJwIuj4mrxX1KcvIRSUqCxJNba888JHUDBj5eQZ4r1gxwo0ait6BZlO0ATkfhO4etIToftq9NZ-rGw50IEJy5TQ363SihhARZeYpHcNNLGUjhmyF1zVn7QdngX2RPTlCk4/s1600-h/Shoulder+joint.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5195944204543288098" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHIvDywpiobUyJwIuj4mrxX1KcvIRSUqCxJNba888JHUDBj5eQZ4r1gxwo0ait6BZlO0ATkfhO4etIToftq9NZ-rGw50IEJy5TQ363SihhARZeYpHcNNLGUjhmyF1zVn7QdngX2RPTlCk4/s320/Shoulder+joint.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> When it comes to any injury, prevention is critical. A typical injury I see in clients and others is many times related to soft tissues (i.e., tendons, ligaments, muscles, etc.). Treatment of any soft tissue injury during the first 24-72 hours is important to offset any further injury and inflammation. The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE). Here are some common shoulder injuries: 1. Frozen Shoulder - This condition affects the shoulder joint capsule. Joint stiffness and loss of movement are the primary symptoms. Anti-inflammatory medicine and physical therapy are usually needed. 2. Shoulder Tendonitis - This condition does not affect the joint capsule but does affect the muscles and tendons of the shoulder joint. Pain, weakness and inflammation accompany shoulder tendonitis. The two main causes are degeneration and wear and tear. Since the shoulder is a very tendinous area, it receives very little blood supply. Massage is often used to increase blood flow and oxygen to this area. 3. Rotator Cuff Injury - This can be a muscle strain or tear due to heavy lifting or excessive force being placed on the shoulder (such as wear and tear from throwing a ball). The larger the tear, the harder it is to lift or extend the arm. As with tendonitis, pain, weakness and inflammation accompany rotator cuff injuries. This condition also does not affect the joint capsule but does affect the muscles and tendons of the shoulder joint. Rotator cuff injuries can sometimes take months to heal because of the lack of blood supply to this area. Massage will increase blood flow and oxygen to this area. It takes an integrated training program to lessen the chances of shoulder injuries. There are no guarantees, but taking the following steps can help keep your shoulders injury-free: 1) Poor Technique: Bad throwing/motion habits will certainly lead to shoulder problems. When fatigue sets in, the shoulder problems increase. It is critical to learn proper throwing/motion technique in your sport. 2) Flexibility: Adequate flexibility is important for every part of the body and especially so for the shoulder. Freedom of movement for the pelvis, trunk, scapula, and humerus are important. For the rotator cuff, balancing the forces centering the head of the humerus and freedom of movement is critical. The rotator cuff muscles are dependent on good positioning of the scapula for effective control. Bad positioning of the scapula results in decreased ability of the shoulder muscles to produce power. Static stretching for flexibility should not be done prior to training or athletic competition (a dynamic flexibility routine prepares the entire body best for competition). 3) Core Strength and Stability: All movement begins with the core, so it is essential to strenghen and stabilize it. For the shoulder, the important areas are the lumbar spine, cervical spine and the scapulothoracic joint. If these areas are not stable, extra loading and strain is passed on to the shoulder joint. 4) General Muscle Strength: Once the body's core is adequately strengthened and stabilized, the body's limbs should then be strengthened. A strong core maximizes limb strength and power. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Program</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Strengthen and Stabilize Your Shoulder Girdle

Shoulder injuries are very common. The shoulder girdle is very important to your body's core structure, stabilization and efficiency. ...

Lower Leg Injuries and Exercise, 3

A knee anterior cruciate ligament (ACL) injury is the most common injury affecting the knee joint. About 70% of all serious knee injuries involve damage to the ACL. And, about 80% of these injuries occur without any contact (i.e., <a href="http://sportsfitnesshut.blogspot.com/2008/04/avoid-knee-injuries-with-proper.html">jumping, landing</a>, etc.). There are some training techniques you can use to lessen the risk of this injury. The knee ACL is located within the capsule of the knee and connects the thigh bone (femur) to the shin bone (tibia). Pictured below is a torn knee ACL: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCZv5ZUwVil0_jzjrVxoFCcWTW3Oi88PfuRMCJzqDBnulZkZOdca0h7PPk85OqxKX-yCRQmo75WEMgSGP7MoZ67mAJY7hOE7Dny3oUhINk5KSo55RPskvESScOca84hsrpt1s0u7ZPVvg/s1600-h/Knee+ACL.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5140393613415675554" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCZv5ZUwVil0_jzjrVxoFCcWTW3Oi88PfuRMCJzqDBnulZkZOdca0h7PPk85OqxKX-yCRQmo75WEMgSGP7MoZ67mAJY7hOE7Dny3oUhINk5KSo55RPskvESScOca84hsrpt1s0u7ZPVvg/s320/Knee+ACL.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> Most ACL injuries occur when you decelerate, come to a sudden stop or land with improper technique while placing too much stress on the knees. You should dominate the hamstrings, hips and glutes during movement. The hips are often under-used when running. Another common mechanical breakdown is when the knees protrude far in front of the feet when decelerating, landing or squatting. This puts undue stress on the knees and often causes injury. Also, when the quadriceps are much stronger than the hamstrings, this can cause an ACL injury. Research has shown that the hamstrings play an important role in stabilizing the knee and protecting the ACL during deceleration. Females injure their ACLs at six times the rate of males. Females demonstrate a lower hamstring to quadricep ratio. This means they typically have weaker hamstrings compared to males. They also demonstrate different muscle activation patterns compared to males. Females are typically quadricep dominant which means they use their strong quadriceps muscles and do not use their weak hamstrings enough.Strength training for females should be adjusted to adequately strengthen the hamstrings. <a href="http://sportsfitnesshut.blogspot.com/2007/08/two-important-exercises-for-baseball.html">Lateral lunges and other lateral exercises</a> teaches you how to move correctly while dominating movement with the hips. You should also learn <a href="http://sportsfitnesshut.blogspot.com/2008/04/avoid-knee-injuries-with-proper.html">proper landing techniques</a> using exercises such as vertical jumps, broad jumps and depth jumps. Surgery will be necessary for a tear of the ACL. Usually, the tear is repaired by using a part of another healthy ligament to replace the damaged ACL. Rehabiliation for a torn ACL takes about 3-4 months and it takes 8 months or more before you can return to normal exercise activities. <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut</a> and start burning fat and building your lean body! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Lower Leg Injuries and Exercise, 3

A knee anterior cruciate ligament (ACL) injury is the most common injury affecting the knee joint. About 70% of all serious knee injuries ...

Lower Leg Injuries and Exercise, 2

Shin splints are much more than shin soreness. Shin soreness happens through overuse of your shins during training. Soreness can be treated with the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE). Shin splints refer to a medical condition called Medial Tibial Stress Syndrome (MTSS). Problems with your tibia (shin bone), fibula and the many muscles that attach to them cause shin splints. There are two main causes of shin splints: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGdfrSYtpwJzMovukS7Uhh1DQRIwptuwkk_5YQ5-afG0u8lM-MQwQNGuWrLyGl1Ubnwr8wHCJZS3CSeKKGOcqh3OuVbqylEzYWVksoCf90hHnIB722hTYmCoCAsa-PcyB_mYEjYBLWRsWd/s1600-h/Tibia.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5194388906691093250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGdfrSYtpwJzMovukS7Uhh1DQRIwptuwkk_5YQ5-afG0u8lM-MQwQNGuWrLyGl1Ubnwr8wHCJZS3CSeKKGOcqh3OuVbqylEzYWVksoCf90hHnIB722hTYmCoCAsa-PcyB_mYEjYBLWRsWd/s320/Tibia.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> 1. Overloading - Exercising on hard or uneven surfaces bring on shin splints. Other common causes of shin splints are exercising with cheap shoes, exercising after a long layoff, a sudden increase in exercise intensity/duration and excessive uphill or downhill running. 2. Biomechanical Problems - The most common biomechanical problem is running with flat feet which leads to over-pronation (foot and ankle roll excessively inward) and splints on the medial or inside of the shin.<a href="http://sportsfitnesshut.blogspot.com/2008/01/master-running-mechanics-to-improve.html"> Poor running mechanics</a> can also lead to shin splints. And, finally tight lower leg muscles (<a href="http://myfitnesshut.blogspot.com/2010/09/anterior-tibialis-stretch-helps-shins.html">anterior tibialis muscles</a> and calves) contribute to shin splints (usually lateral, or outside of your shin). Prevention of shin splints includes the following: 1. Quality footwear is a must. You may need the recommendation of a podiatrist and/or expert footwear salesman. 2. Proper warmup of your lower leg muscles and tendons before your activity. 3. Proper running mechanics will help prevent shin splints. Treatment of shin splints include: 1. R.I.C.E.R. application during the first 24-72 hours of injury. 2. After 72 hours of ice treatment, use heat and deep tissue massage. You can also massage the shin area before and after exercise activity. Prevention of shin splints is the best policy! Download your <a href="http://myfitnesshut.blogspot.com/p/10-minute-fat-lo.html#.Ueo049LqmuI">FREE 10-Minute Fat Burning Workouts</a> now! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Lower Leg Injuries and Exercise, 2

Shin splints are much more than shin soreness. Shin soreness happens through overuse of your shins during training. Soreness can be treat...

Weight Training Is Critical For Cyclists

Everyone needs some type of full body weight training. Cyclists are not excluded from this principle. Cycling is a great exercise to improve cardiovascular health and it targets many major muscle groups. But, recent research shows that male cyclists are susceptible to osteopenia (less than normal bone density). Osteopenia can often lead to full blown osteoporosis. Pam Hinton (coauthor of the study), associate professor of nutritional sciences at the University of Missouri-Columbia stated, “You would think that cyclists are very healthy because they spend all those hours training. In other aspects they are — cardiovascular health and body composition. But in this one aspect, they’re not doing so well.” Some of those with osteopenia were in their 20s and 30s, “and that was pretty alarming to me,” Hinton says. “I thought I’d just see it in guys who were older and had been riding for years." "When you’re young, you should be maximizing your bone density,” she says, “and as you get older, exercise slows the rate of loss. So it’s really important no matter where you are in your life to be doing some kind of bone-loading exercise.” The study tested the bone mineral density of 27 cyclists and 16 runners ages 20 to 59 who had engaged in their sport a minimum of six hours a week for at least two years. Whole body scans and blood tests showed that 63% of cyclists had osteopenia of the spine or hip, compared with 19% of the runners. Men are less at risk than women for low bone density, but they should still be concerned. Along with weight training, running and jumping (<a href="http://sportsfitnesshut.blogspot.com/2007/10/what-is-plyometrics.html">plyometrics</a>) also helps to keep your bones healthy. Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Weight Training Is Critical For Cyclists

Everyone needs some type of full body weight training. Cyclists are not excluded from this principle. Cycling is a great exercise to impr...

Metabolic Syndrome and Exercise

I was talking to a potential client who stated that her doctor had said that her metabolic syndrome could not be helped by exercise. I was shocked (and disappointed in her doctor) to hear this! I immediately told her that this was not correct information and that regular exercise could help her condition! Research backs up my claim! A Johns Hopkins study has shown that regular moderate exercise can help lessen the risk factors associated with metabolic syndrome. Metabolic syndrome includes medical conditions such as high blood pressure, high cholesterol, <a href="http://myfitnesshut.blogspot.com/2008/01/beware-of-waist-and-hip-measurements.html">excess abdominal fat</a> and high blood sugar. These medical conditions increase a person's risk of developing diabetes, heart disease, or stroke. An improvement in <a href="http://myfitnesshut.blogspot.com/2007/10/having-too-little-body-fat-can-be.html">body composition</a> (less body fat, more lean muscle mass) was the key component in the patients' improved health. This is no surprise to me! The exercisers in the study did not lose much weight (less than 5 pounds). But, <a href="http://myfitnesshut.blogspot.com/2008/03/measure-your-success-with-fat-loss-not.html">they lost about 20% of their abdominal fat</a> and increased lean muscle mass. The exercisers' program included <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">cardio and weight training</a> for 80 minutes (3 times a week). Johns Hopkins researchers also found similar results with a study done on patients aged 55 to 75. A moderate exercise program decreased medical risk factors associated with metabolic syndrome. Again, improved body composition was the key to improved health. There it is! What more do you need to know?! Start your exercise program today! Don't wait for metabolic syndrome or some other medical condition to motivate you to exercise! <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">The Fat-Burning Kitchen,</a> will show you how to totally makeover your kitchen pantry to make your body a fat-burning machine! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Metabolic Syndrome and Exercise

I was talking to a potential client who stated that her doctor had said that her metabolic syndrome could not be helped by exercise. I was...

Lower Leg Injuries and Exercise, 1

Dealing with <a href="http://sportsfitnesshut.blogspot.com/search/label/Article%20Series--Sports%20Injuries">injuries</a> is as big a part of exercising as, well---exercising! The ideal solution is to <a href="http://sportsfitnesshut.blogspot.com/search/label/Article%20Series--Sports%20Injuries">prevent injuries</a>. While that's not always possible, this article series will help you recognize some of the warning signs (and treatments) of lower leg exercise injuries. Treatment of any soft tissue injury during the first 24-72 hours is important to offset any further injury and inflammation. The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE). Have you ever had achilles tendinitis? If not, then be grateful because you don't want this pain! Achilles tendinitis is a leading injury among exercisers. And, this injury can last for months or years if not treated. Achilles tendinitis is an inflammation of the achilles tendon (the largest tendon in the body). The pain is felt just above the heel. The achilles tendon connects the two major calf muscles (gastrocnemius and soleus) to the heel bone (calcaneus) and it stabilizes your heel. Check out the anatomy of the heel area: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZBEKQLlyXIGGfPM1e6bpgWWx81e1rvjnAUcryuXzEmiiZ3nWR_1LrKLr1C82MmVFHDYg8nXLsg38nA4mJCjFTZVNd7UC-vbmTDRTIkI__ePnYGOjchHCRgT0F0Kbdw_gJW11LwGQnowrl/s1600-h/Achilles+tendon.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5192182457437086386" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZBEKQLlyXIGGfPM1e6bpgWWx81e1rvjnAUcryuXzEmiiZ3nWR_1LrKLr1C82MmVFHDYg8nXLsg38nA4mJCjFTZVNd7UC-vbmTDRTIkI__ePnYGOjchHCRgT0F0Kbdw_gJW11LwGQnowrl/s320/Achilles+tendon.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> Common causes of achilles tendinitis are over-training (or a sudden huge increase in training load), cheap footwear, weak or tight calf muscles, a weak achilles tendon or an unstable ankle joint. Try to prevent this injury by increasing flexibility/strength in your calf muscles and stabilizing your ankle joint. A good flexibility exercise is the leaning calf stretch. And, there are several calf strengthening exercises such as calf raises and step-ups. Stabilize your ankle with one-legged exercises such as standing/stabilizing/hopping on one leg or step ups with stabilization. In part 2 of this series, I will cover shin splints (ouch!). <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut</a> and start burning fat and building your lean body! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Lower Leg Injuries and Exercise, 1

Dealing with injuries is as big a part of exercising as, well---exercising! The ideal solution is to prevent injuries . While that's ...

Don't Neglect Your Back Muscles During Workouts

It is safe to say that the weakest link for most people's body is the core. And, it is equally safe to say that one of the top neglected training areas for many people are the back muscles (part of the core). So, it is no surprise that 80%-90% of adults have had or do have back problems (especially low back pain or trauma). As a personal trainer, my number one objective is NOT TO MAKE YOU LOOK "LEAN AND MEAN!" The top two fitness objectives are to improve your health and help you prevent injuries. As a result of these top two objectives, you will also look and feel your best. The core is your center of gravity and all movement begins with the core. So, it is critical that you stabilize and strengthen your core. <a href="http://sportsfitnesshut.blogspot.com/search/label/Article%20Series--Core%20Training">Review my article series about the core</a>. Your back muscles are a critical part of your core. So, why do so many people not adequately train their back muscles? One reason is that it is more glamourous to max out on the bench press and do other arm exercises to build up your "pipes." This leaves major muscle imbalances between your frontside and backside if you don't train with the same vigor for your back muscles. When talking about training your back muscles, you can't leave out your spine. You need to warmup and strengthen your spine while training your back muscles. There are some great exercises to warm up your spine such as: 1) Foam roll your spine lengthwise to decompress it. 2) Perform camel and cat exercises. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbLm5mmGSnRr9V8IxYhtr7J-JbdvqLpkpuXvlzzem0PcHOvl5B8XS9W8vFGBl41mHU_Gqfcqhyphenhyphenh5jH0xmwCzEErqR3nepy3tVuTxYADvoFAMrkczlRBPXJUBNi-idqij5yZyo4XbZWQpC4/s1600-h/Cat+Exercise.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5192188680844698354" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbLm5mmGSnRr9V8IxYhtr7J-JbdvqLpkpuXvlzzem0PcHOvl5B8XS9W8vFGBl41mHU_Gqfcqhyphenhyphenh5jH0xmwCzEErqR3nepy3tVuTxYADvoFAMrkczlRBPXJUBNi-idqij5yZyo4XbZWQpC4/s320/Cat+Exercise.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixR4yWIY095iNAE8EjsN-IbFs9moy69oKvQaL9kEzExbacexq1zd9B2g6mUVftf10LBrwnIULUn9R9czmaf33tQdouLbDojv_kE7oDciZ5C7yTJY5d098WqkIJxDDyD75ekm8zQ6lbtEy1/s1600-h/Camel+exercise.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5192188547700712162" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixR4yWIY095iNAE8EjsN-IbFs9moy69oKvQaL9kEzExbacexq1zd9B2g6mUVftf10LBrwnIULUn9R9czmaf33tQdouLbDojv_kE7oDciZ5C7yTJY5d098WqkIJxDDyD75ekm8zQ6lbtEy1/s320/Camel+exercise.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> 3) Do forward-backward and side-to-side pelvic rocks on the ball. To generally strengthen your back, do these exercises: 1) Side bridges 2) Supine (on your back) bridges 3) <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part.html">Back extensions</a> 4) <a href="http://myfitnesshut.blogspot.com/2008/01/exercise-technique-article-series-part_04.html">Opposite arm opposite leg raise</a> To target specific areas of your back, try these exercises: 1) <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part_2834.html">Seated row</a> or bentover dumbbell row 2) Lat pulldowns 3) One arm bentover dumbbell row 4) Pullups Work your full body during weight training to keep your muscles balanced. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Program</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Don't Neglect Your Back Muscles During Workouts

It is safe to say that the weakest link for most people's body is the core. And, it is equally safe to say that one of the top neglect...

What A Personal Trainer Can Do For You

I always watch people workout when I'm in the health clubs. If I see someone doing an exercise incorrectly, I will find a way to appropriately instruct that person. I don't do this for my benefit. I just don't like to see people exercising in a way that will lead to injuries. By the way, the top 2 fitness goals of any exercise program is to improve health and prevent injuries. Anyway, these same people that I correct will often come back to me at other times with good questions about getting fit. Over time, it becomes clear that these people want to take the next step in getting fit. But, they are having trouble making the monetary investment in themselves. That's right, its not a cost for your health. It is an investment in your health! There's only one you! Sometimes the person really doesn't have the money for a personal trainer. Many times the person doesn't want to give up something else (like entertainment money) to get something better---improved fitness and health. What can I do for you? 1. I can help you get fit and healthy. Fortunately, I have been fit all my life mainly due to continual participation in sports. And, playing college football exposed me to professional training on a daily basis. Becoming certified as a trainer has also taught me the science behind fitness. My clients can have the confidence that I have done (and continue to do) what I am recommending them to do. And, more importantly, I know from personal experience what exercise programs will work. 2. I can give you an emotional lift when you need it. This will only work for you if you make the <a href="http://myfitnesshut.blogspot.com/2008/01/many-times-our-new-years-fitness.html">commitment to a lifetime of fitness</a>. An emotional lift is not food for your excuses not to be dedicated to your fitness program. 3. I will design your exercise program based on your fitness assessment. Two people following the same exercise program will get different results. We are all unique. That's why I can't give specific exercise advice to your general questions. I need to know more about you. 4. I will periodically workout with you (i.e., give you a freebie!) so you can see that I exercise just like you do. There is no excuse for a trainer to be physically unfit! 5. I will do for you what you can't do for yourself--give you expert guidance and feedback when you need it! Make the investment in yourself to get fit and healthy! If that means hiring a personal trainer, then do it! Afterall, how much are you worth. Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

What A Personal Trainer Can Do For You

I always watch people workout when I'm in the health clubs. If I see someone doing an exercise incorrectly, I will find a way to approp...

Article Series--Exercise and Massage Therapy, 2

If you treat your soft tissues (muscles, skin, tendons, etc.) better, you will find that your workouts will be more efficient. You will also be less susceptible to injuries. A tight, rigid and fatigued body is a precursor to certain injury. Find a massage therapist (type) that works for you and your exercise goals. There are hundreds of types of massage therapies. I will discuss a few just to give you an idea of what to look for. Swedish Massage - Its purpose is to increase circulation and blood flow. The massage strokes are often in the direction of the heart. Oil or other lotions are used to allow for smooth massage strokes. Deep Tissue Massage - This type of massage is a favorite among exercisers because it focuses on joints and muscle groups. The massage therapist pinpoints deep layers of the soft tissues to relieve pain or stress. Neuromuscular Therapy - This type of massage is used to address <a href="http://myfitnesshut.blogspot.com/2007/11/your-bodys-posture-get-it-corrected_21.html">postural imbalances</a>. The massage is used to reduce pain/tension and strengthen the soft tissues. Myoskeletal Alignment Technique - <a href="http://myfitnesshut.blogspot.com/2007/11/your-bodys-posture-get-it-corrected_21.html">Postural distortions</a> are identified and corrected using <a href="http://myfitnesshut.blogspot.com/2007/12/flexibility-article-series-part-2.html">Proprioceptive Neuromuscular Facilitation (PNF)</a> and myofascial techniques are used to lengthen tight muscles and tone weak or inhibited muscles. Structural Muscular Balancing - Chronic contraction in the muscles are released through gentle massage techniques. Use massage therapy as a tool to help you reach your fitness goals with as little pain and injury as possible. For more help with flexibility, download your Free e-Course, <a href="http://sportsfitnesshut.blogspot.com/p/stretching-tips-e-course.html#.UficVtLqmuI">"Stretching Tips e-Course"</a> from The Stretching Institute. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Article Series--Exercise and Massage Therapy, 2

If you treat your soft tissues (muscles, skin, tendons, etc.) better, you will find that your workouts will be more efficient. You will als...

Article Series--Exercise and Massage Therapy, 1

Massage therapy is not just for athletes! If you are serious about your strength and conditioning program, massage therapy should be a part of your routine. Find a massage therapist suitable for your tastes and needs. You can perform self massage every day using <a href="http://myfitnesshut.blogspot.com/2007/12/flexibility-article-series-part-3.html">self myofascial release</a> with foam rolls. You can increase the elasticity in your muscles by improving your flexibility. The foam roller is one of the most effective techniques for releasing tension while improving mobility. Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment. You'll immediately feel the effectiveness of SMFR. Benefits of massage therapy include <a href="http://myfitnesshut.blogspot.com/2007/12/flexibility-article-series-part-2.html">improved flexibility</a>, improved circulation, relief of muscle tension and soreness (relaxation) and decreased fatigue/improved recovery. Massage therapy between workouts will definitely shorten your recovery time and improve exercise performance. If you treat your soft tissues (muscles, skin, tendons, etc.) better, you will find that your workouts will be more efficient. You will also be less susceptible to injuries. A tight, rigid and fatigued body is a precursor to certain injury. You should not do hard exercise after a massage. Wait until the following day to do cardio and weight lifting sessions. In part 2 of this series, I will discuss some the the massage therapies that are good for serious exercisers. For more help with flexibility, download your Free e-Course, <a href="http://sportsfitnesshut.blogspot.com/p/stretching-tips-e-course.html#.UficVtLqmuI">"Stretching Tips e-Course"</a> from The Stretching Institute. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Article Series--Exercise and Massage Therapy, 1

Massage therapy is not just for athletes! If you are serious about your strength and conditioning program, massage therapy should be a part...

Your Metabolism and Fat Loss, 5

Now that you know your basal metabolic rate (right?) and you've read through parts 1 through 4 in this article series, you are now ready to learn how to really ramp up your metabolism. There are two weight training workouts that will kick your metabolism into high gear (high intensity interval cardio will do the same). These two workouts are advanced and you are at risk of injury if your core and joints are not stable and strong. The two workouts are: 1) Full body explosive circuit weight training (i.e., full speed reps) 2) Full body explosive athletic circuit weight training. It is different than the workout in item 1 in that it has some exercises that are more difficult (athletic) to execute. These workouts are available as downloads for your iPOD (click on workout above)! Both of these workouts will also activate your fast-twitch muscle fibers which are important for giving definition to your body shape and increasing your power. These types of workouts should not be done more than 3 times a week. Interval cardio could be done for the other 2-3 days. It is important to listen to your body when doing these types of workouts. Your body could easily breakdown with injuries (high risk and high reward). Don't be afraid to do "regular" weight training for a week or so if needed. <a href="http://myfitnesshut.blogspot.com/2008/04/your-metabolism-and-fat-loss-part-1.html">Your Metabolism and Fat Loss, 1</a> <a href="http://myfitnesshut.blogspot.com/2008/04/your-metabolism-and-fat-loss-part-2.html">Your Metabolism and Fat Loss, 2</a> <a href="http://myfitnesshut.blogspot.com/2008/04/your-metabolism-and-fat-loss-part-3.html">Your Metabolism and Fat Loss, 3</a> <a href="http://myfitnesshut.blogspot.com/2008/04/your-metabolism-and-fat-loss-part-4.html">Your Metabolism and Fat Loss, 4</a> Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition: <a href="http://www.precisionnutrition.com/cmd.php?Clk=4851805">Free 5-Day Fat Loss Course for Women</a> <a href="http://www.precisionnutrition.com/cmd.php?Clk=4851806">Free 5-Day Fat Loss Course for Men</a> Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Your Metabolism and Fat Loss, 5

Now that you know your basal metabolic rate (right?) and you've read through parts 1 through 4 in this article series, you are now ready...

Your Metabolism and Fat Loss, 4

I have more things to do tomorrow than I can handle. How organized I am today will probably determine how good or bad my day goes. Of course, something unexpected could happen that would "mess up" my day and drastically change my mood. Stop me if this scenario sounds familiar to you! The events of life bring on stress. A certain amount of stress and tension helps us take on challenges and perform better. Too much stress (left unchecked)over a prolonged period is not good and it causes health problems and affects <a href="http://myfitnesshut.blogspot.com/2008/04/your-metabolism-and-fat-loss-part-1.html">metabolism</a>. Also, some people respond to stress better than others. One person might crumble under the same workload that causes another person to thrive. The body's normal state (homeostasis) is changed by stress. The hormones, adrenaline and cortisol, are secreted in response to a stressful situation. The "fight or flight" response to stress is intended to give you the energy to take on or run away from a particular situation. Stressful situations that go on for months or years signals to your body that the normal state includes excessive amounts of adrenaline and cortisol. As it relates to metabolism, adrenaline makes the fat cells more efficient at turning fat into energy and speeds up metabolism. On the other hand, cortisol increases the amount of glucose in the blood and creates more energy. If you have an office job, this excess adrenaline and cortisol builds up. Unused excess energy will be <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">stored as fat</a>. Chronic stress or stress with no end in sight has major health implications. Adrenaline will continue to be secreted but the body and the <a href="http://myfitnesshut.blogspot.com/2008/01/what-happens-to-fat-cells-when-you-lose.html">fat cells</a> will build up a tolerance to it. This means that the fat cells won't be converted to energy and cortisol will continue to increase glucose in the blood. This means the fat gain and weight gain begins to happen if left unchecked. So what's the bottom line? Situational stress can improve the efficiency of your metabolism. Chronic or prolonged stress changes the body's normal state and can negatively affect your metabolism. Left unchecked, this leads to other health problems. We all know this: life continally has stressful situations and life sometimes brings unavoidable prolonged stress. Regular exercise helps me to deal with stress and brings my body back to the true normal state (or as close as possible). <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=248">Eat These 3 Foods to Burn More Belly Fat</a> Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Your Metabolism and Fat Loss, 4

I have more things to do tomorrow than I can handle. How organized I am today will probably determine how good or bad my day goes. Of cou...

Your Metabolism and Fat Loss, 3

The type of nutrition you consume and timing of nutrition is very important for your metabolism. Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, fats) to function properly. Increasing lean muscle mass is critical to permanently speed up your metabolism. The body has to work harder to maintain muscle mass. Protein's main role in the body is to repair and rebuild body tissues (especially so after an intense weight training workout). When your body doesn't get enough protein, it will take protein from other sources--mainly your muscles! Obviously, you don't want that to happen. See my post that discusses daily protein and carbohydrate needs. Carbohydrates, in the form of glycogen, are your body's preferred source of energy. Glycogen is stored in your liver and muscles and it is broken down into glucose. Glucose is then used by your body to make energy. As a result, when your glycogen stores are low, your body's performance will suffer. When your body doesn't have enough carbohydrates, it uses energy from proteins and fats. As just stated above, protein has another primary role in the body. And, again, your lean muscle mass will take the hit. Fat is important for your diet because it helps you feel full and keeps skin, hair and nails healthy (among other things). You should limit (but not eliminate) your intake of saturated fats (usually solid at room temperature, such as butter) and not eat dangerous trans fats ( partially hydrogenated fats found in packaged foods and fast foods). Saturated fats, such as coconut oil, is great for cooking. Instead, increase your intake of unsaturated fats (they are usually liquid at room temperature, such as olive oil, fish, nuts, seeds and avocados). Fats should not exceed 30% (closer to 20%) of your total caloric intake. Again, fat should not be used as your primary energy source. Your body needs the macronutrients at all times to function properly. When your body functions properly, your metabolism will also function properly. That's why you need to eat every 3-4 hours to give your body what it needs and to protect your vital lean muscle mass. If you are a person who skips breakfast, stop doing that! You are sabotaging your fat loss and weight loss efforts and throwing your metabolism out of wack! I don't recommend any diets that omit one of the macronutrients. Eat right, exercise right and do the hard work it takes to change your body composition to more lean mass and less fat mass. There are no quick solutions that will give you the permanent fat loss and weight loss you want! In part 4 of this series, I will cover the impact that stress has on your metabolism. <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=248">Eat These 3 Foods to Burn More Belly Fat</a> Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Your Metabolism and Fat Loss, 3

The type of nutrition you consume and timing of nutrition is very important for your metabolism. Your body needs adequate amounts of the m...

Your Metabolism and Fat Loss, 2

Remember, metabolism is basically the rate at which your body burns calories. Your <a href="http://www.yourfitnessuniversity.com/medicalissues.html">basal metabolic rate</a> (BMR) is the <a href="http://myfitnesshut.blogspot.com/2007/10/caloric-deficit-is-needed-over-time-to.html">number of calories</a> you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself). The starting point for determining your daily caloric needs starts with your BMR. It is critical for you to know your BMR if you are attempting to burn fat and lose weight. If you maintain a caloric surplus (consuming more calories than you burn), you will gain weight and fat no matter how fast your metabolism hums. Follow this example: Your BMR is 1800 and you use another 800 calories through exercise and daily activity (a total of 2600 calories). If you consume 2200 calories during the day, you would have a caloric deficit of 400. This will cause you to lose weight for the day. If you continue this pattern, you will lose weight every day. It is important not to starve your body or you will get the opposite effect of what you want. Starvation will cause your body to conserve energy and store fat. For instance, if you consumed 1700 calories, you would not even meet your BMR needs. This amount (900 deficit) is unhealthy and will cause fat storage and a host of other health problems if continued. This type of deprivation can also lead to loss of lean muscle mass. The type of nutrition you consume and timing of nutrition is also very important for your metabolism. Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, fats) to function properly. In the next part of this series, I will cover the basic role that nutrition plays as it relates to your metabolism. <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=248">Eat These 3 Foods to Burn More Belly Fat</a> Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Your Metabolism and Fat Loss, 2

Remember, metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (BMR) is the number of calories y...

Your Metabolism and Fat Loss, 1

There is tons of information out there about metabolism and fat loss. In this article series, I will guide you through the tricky waters of metabolism facts and fiction. Metabolism is basically the rate at which your body burns calories. Your <a href="http://www.yourfitnessuniversity.com/medicalissues.html">basal metabolic rate</a> (BMR) is the <a href="http://myfitnesshut.blogspot.com/2007/10/caloric-deficit-is-needed-over-time-to.html">number of calories</a> you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself). The starting point for determining your daily caloric needs starts with your BMR. It is critical for you to know your BMR if you are attempting to burn fat and lose weight. If you maintain a caloric surplus (consuming more calories than you burn), you will gain weight and fat no matter how fast your metabolism hums . For example, my BMR is about 2000 calories, so I would need to consume at least this amount of calories just to maintain my weight. I will talk more about BMR and the energy equation in part 2 of this series. Here are a few facts about metabolism: Fact #1 A slow or sluggish metabolism is not the major cause of weight gain. A <a href="http://myfitnesshut.blogspot.com/2007/10/caloric-deficit-is-needed-over-time-to.html">caloric imbalance</a> is the cause of weight gain (consuming more calories than you burn in a day). If you have a slow or sluggish metabolism? A brisk 30 minute walk each day would get you started in the right direction to speed it up. Fact #2 Lifting weights (or other resistance exercises) and cardio exercise will give you a higher metabolic rate. Specifically, a combination of <a href="http://myfitnesshut.blogspot.com/2007/10/use-strength-training-to-burn-fat.html">circuit weight training</a> and <a href="http://myfitnesshut.blogspot.com/2008/04/burn-300-calories-in-20-minutes.html">high intensity interval cardio</a> will get your metabolism "revved up." Fact #3 Sweating is not a gauge of how many calories you are burning. This may be bad news for sauna and steam room lovers! 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. Fact #4 The best time to exercise is whenever you have the most energy. Working out at any time of the day will increase metabolism for several hours, depending on intensity. Fact #5 Your metabolism doesn't necessarily have to slow down as you get older. In general, your metabolism slows down at a rate of 5% per decade after age 40 (source: WebMD.com). The easiest way to keep a healthy metabolic rate for life is to engage in consistent weight training and interval cardio. This way, you will maintain important muscle mass and burn fat. So, what determines the rate at which your body burns calories? Some factors include age, heredity, gender and lean muscle mass. Men tend to have faster metabolisms than women. Thyroid problems may also cause your metabolism to slow down. In part 2 of this series, we'll take a glance at the energy equation as it relates to fat loss and weight loss. Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition: <a href="http://www.precisionnutrition.com/cmd.php?Clk=4851805">Free 5-Day Fat Loss Course for Women</a> <a href="http://www.precisionnutrition.com/cmd.php?Clk=4851806">Free 5-Day Fat Loss Course for Men</a> Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Your Metabolism and Fat Loss, 1

There is tons of information out there about metabolism and fat loss. In this article series, I will guide you through the tricky waters of...

So, You Want To Get Rid Of Your Cellulite?

It is definitely the dreaded monster of the thighs, stomach and butt---CELLULITE! Exactly what is cellulite (commonly called cottage cheese)? Cellulite is actually collections of fat just underneath (<a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">subcutaneous fat</a>) the skin which causes it to dimple, pucker up or lump up. There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. What you need to know is that there are no quick fixes for cellulite (despite what some commercials promote)! Some treatments such as liposuction and mesotherapy may give you some TEMPORARY relief from your cellulite. Liposuction is actually meant to remove deep fat tissue (<a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">visceral fat</a>) and not cellulite. So, what should you do if you have cellulite? Since health should be your main concern, <a href="http://myfitnesshut.blogspot.com/2007/10/having-too-little-body-fat-can-be.html">REDUCE YOUR OVERALL BODY FAT</a>! This will, in turn, help to reduce your subcutaneous and visceral fat. The best way to burn body fat is <a href="http://myfitnesshut.blogspot.com/2008/04/burn-300-calories-in-20-minutes.html">interval cardio exercise</a> and <a href="http://myfitnesshut.blogspot.com/2007/11/burn-fat-without-losing-muscle.html">weight training</a>. It's the same true story---exercise for health and fitness and you will also look your best! Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

So, You Want To Get Rid Of Your Cellulite?

It is definitely the dreaded monster of the thighs, stomach and butt---CELLULITE! Exactly what is cellulite (commonly called cottage cheese...

Burn 300 Calories In 20 Minutes!

You have all the time you need (no matter how busy you are) to get in a great workout. All it takes is 20 minutes of hard work. Research has proven what I know from personal experience: you can accomplish your cardio workout goal in 20 minutes per session by increasing and varying the intensity. It is called High Intensity Interval Training (HIIT). It is the best way to burn fat in the shortest amount of time. This training method is also used to increase speed and VO2 Max. In my <a href="http://myfitnesshut.blogspot.com/2008/03/dont-let-exercise-cause-chronic-and.html">post on March 24</a>, I talked about how I burned 300 calories in one 20 minute cardio workout. Pick your favorite cardio activity---treadmill, elliptical, stepper, bike, etc. and get after it. I prefer running outside because that forces me to generate all of the momentum and work against gravity and ground forces. The wind also plays a big part in making the workout tougher. When I'm feeling really good (or crazy!) I'll do this workout on stadium steps. This type of intense cardio session will also raise your heartrate faster and keep your metabolism elevated longer after your workout. So, you will continue to burn more calories in the hours after your workout. And, you will also burn more <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">subcutaneous fat and visceral fat</a>. HIIT your workout hard today! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Burn 300 Calories In 20 Minutes!

You have all the time you need (no matter how busy you are) to get in a great workout. All it takes is 20 minutes of hard work. Research h...

Don't Get Emotional About Eating!

You are an emotional eater if you use food to change your mood. This habit can become second nature to you and your unconscious way of dealing with problems. If sugary foods such as candy, cookies and sodas are favorites of yours, you might find yourself loading up on more of these foods when your mood is down. And you may do this without noticing. Here are some practical ways to deal with emotional eating patterns and stay on your fat loss program: 1) Plan your meals and snacks and stick with your plan (especially if you are feeling emotionally down). Also, don't "graze" during the day. Eat with a purpose. 2) Exercise to lift your mood. Exercise has a proven "feel good" effect after your workout. Exercise will also speed up your metabolism. 3) If you happen to binge eat on your favorite emotional foods, don't give up. Just try the ideas listed in numbers 1 and 2 the next time you are tempted to binge eat. They will work every time. Remember, food is just a tool to give you the energy you need during the day. And, like any other tool, you have to use it the right way to get the results you want. Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Don't Get Emotional About Eating!

You are an emotional eater if you use food to change your mood. This habit can become second nature to you and your unconscious way of dea...