Best Weight Loss Tips

Is Your Fitness Better After 1 Month?

Back on July 1 of this month I wrote: Today is the first day of the rest of your health and fitness year! You did do your <a href="http://myfitnesshut.blogspot.com/2008/06/do-your-mid-year-fitness-review.html">FITNESS REVIEW</a> yesterday right? Now you're ready to re-energize your exercise battery and "get back on track" or "challenge yourself even more!" Well, how did your month go? One way to find out is to take your body measurements and check your <a href="http://myfitnesshut.blogspot.com/2007/10/having-too-little-body-fat-can-be.html">body fat percentage</a>. Lost inches and <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">decreased body fat</a> is a sign that you are burning body fat and toning your body. You should take these measurements at least every four weeks to monitor your progress. You can weigh yourself too but I'm more concerned with you burning body fat. REMEMBER, FAT LOSS IS MORE IMPORTANT THAN WEIGHT LOSS! Adding more lean muscle mass to your body will <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Metabolism%2FFat%20Loss">speed up your metabolism</a> because the body must work harder to maintain muscle mass. Go ahead and check your measurements and make adjustments to your fitness program if needed! If you need a fitness assessment, email or give me a call (512-289-8879)! 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>

Is Your Fitness Better After 1 Month?

Back on July 1 of this month I wrote: Today is the first day of the rest of your health and fitness year! You did do your FITNESS REVIEW ...

Personal Trainers Have Fitness Struggles Too, 4

Part of the first fitness consultation with a personal trainer will include you identifying why your fitness goals have failed in the past. Another part of the consultation is for you to visualize and set realistic fitness goals. Goal setting is a problem for many for various reasons. Here are a few: 1. Fear of failure. Many have tried over and over to lose fat and weight. Its hard to keep trying. Its easier to quit. 2. Low self esteem. This affects every area of life and not just fitness goals. 3. Achieving fitness goals takes hard, smart work. Unfortunately, some just don't want it that bad. 4. Confidence in the methods. Many people have used fat loss methods that don't work such as pills, patches, powders, etc. So, they are skeptical that a personal trainer's methods will work. 5. Perseverance. Remember I said that the commitment to a fit lifestyle trumps all other fitness goals. There will be setbacks and failures along the way. If you commit to the fit lifestyle first, you will reach your goals with the right guidance. Personal trainers are not immune to the obstacles that hinder reaching fitness goals. I have a goal of attaining my college weight and body fat percentage. I'm almost there! It hasn't been easy because LIFE HAPPENS. Life doesn't care that you or I have fitness goals. Perseverance has been a huge key for me. Every day I know that I WILL try to take steps forward to reach my goals. Even if I take a step back today, it won't stop me from taking steps forward tomorrow. How about you? You have to be honest with yourself to set fitness goals. Sometimes the truth hurts. That's okay. Just make the commitment and get the guidance and support you need to reach your goals. 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>

Personal Trainers Have Fitness Struggles Too, 4

Part of the first fitness consultation with a personal trainer will include you identifying why your fitness goals have failed in the past. ...

Personal Trainers Have Fitness Struggles Too, 3

I hope you can see a pattern forming with these articles! Yeah, that's right! Personal trainers are just like you when it comes to fitness struggles. The major difference is this: personal trainers should maintain a high level of fitness and have solutions to your fitness questions. So, let's talk about accountability partners (social support) today. Personal trainers need accountability partners too! An accountability partner is very important to help you succeed with your fitness goals! Don't try to reach your fitness goals alone! <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYvpYCV9txjE2CFMc1v-R7nBJDAJtbzs6v0WszHgZBreLuTCes0YFWieEeZ79t51BoBtHcq-sE8IFFr6h7N1x7X2TEqngKJHNcmrc9K667pBpzoue6qNoanpBVeUgt5jOMdgH8dm-GGiLT/s1600-h/Workout+partner.bmp"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5228313693622739234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYvpYCV9txjE2CFMc1v-R7nBJDAJtbzs6v0WszHgZBreLuTCes0YFWieEeZ79t51BoBtHcq-sE8IFFr6h7N1x7X2TEqngKJHNcmrc9K667pBpzoue6qNoanpBVeUgt5jOMdgH8dm-GGiLT/s320/Workout+partner.bmp" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> My accountability partners include: 1) My clients. They expect and deserve a trainer who will "walk the talk." I often give clients a "freebie" (we workout together). 2) Friends. Chris, Brooke, Jonas, Rachel and Jackie know if I have been working out and vice-versa. We know what "where have you been?" means. 3) Admittedly, some personal trainers are "out of shape." Those of us who are serious about fitness keep each other in check. Who are your accountability partners? Don't have one yet? Get one or more ASAP! You need some accountability partners to help you reach your fitness goals! 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>

Personal Trainers Have Fitness Struggles Too, 3

I hope you can see a pattern forming with these articles! Yeah, that's right! Personal trainers are just like you when it comes to fit...

Personal Trainers Have Fitness Struggles Too, 2

There is a myth about personal trainers: since we love to work out (well, most of us do), we never have to "make ourselves" workout! Trust me, that is not true. There are some days that I just don't feel like working out. Actually, when you are around something all the time, you have to be creative sometimes to keep it interesting. After I have designed tons of workouts for clients, what will be MY workout routine? For instance, this summer I started a routine that I will workout in the heat as much as possible. This sounds crazy but I love to be drenched in sweat and 100 degree heat accomodates me! Life happens. Sometimes the events of life make it tough to do your job or anything else. Personal trainers are motivators. There are some days that I don't feel like motivating people. But guess what? I find a way to do it and I ALWAYS feel better. So, what's the point? The point is this: we all have days when we have to make ourselves workout. Depending on your situation in life, you might have alot of days that you have to "will yourself" through. The commitment to fitness will get you through it. You will feel much better after that tough workout. I know I ALWAYS do! 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>

Personal Trainers Have Fitness Struggles Too, 2

There is a myth about personal trainers: since we love to work out (well, most of us do), we never have to "make ourselves" worko...

Personal Trainers Have Fitness Struggles Too, 1

The title says it all, so I'll just jump right into this week's question! Client Q: Mark, I have a question? What do you struggle with? I think of you as this fitness god, but let's know you better.... ya know. Mark's Q: Great question! I'm definitely not a fitness god! But I made a commitment to fitness years ago and that's the key! But, I had alot of help! Let me explain: 1) I grew up in sunny New Mexico so I played outside almost everyday. That leads to an active lifestyle of games, walking, running, etc. Fun exercise is the best exercise. Even today, I do exercises that I like (there are tons to choose from)! 2) I participated in organized sports from age 5 to age 21. Along with genetics, that's how I shaped a lean, athletic body. From there, all I basically had to do was maintain what was built. 3) I didn't own a car until I was 23 years old so I walked and biked alot. Again, this helps lead to an active lifestyle (OK, I bummed alot of car rides too)! 4) I grew up in a time when kids came home from school, did their homework (well some of the time anyway) and then went outside and played games til dark (now kids are on MySpace and FaceBook til dark). So, I kinda indirectly fell into the "fitness lifestyle." Stated another way, I had alot of "social support" to help me stay fit. Social support is a leading indicator that you will stay on the fitness track! The commitment to a fit lifestyle will lead to the body changes you want and give you lifetime health. I always tell people to commit to this lifestyle first and the health and "hot body" will follow! Anyway, one of my weaknesses is sweets. I love sweets! I try to find replacements for them. So, instead of soda, I will drink water or unsweetened tea. And candy! Instead of eating a whole bag of M&Ms, I try to eat a few! And, some days I just flat out cheat. If you make the commitment to fitness and hold to good nutrition about 90% of the time, you will be just fine. Unlike some trainers, I stress health and commitment first because that's really where the problem issues are! The commitment to a fit lifestyle trumps all other fitness commitments and will help you to overcome the obstacles and failures along the way. A fitness god I am not---I am committed to fitness! Stay tuned for parts 2 through 5 of this series and I'll let you know about other weakness that "this trainer" has! 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>

Personal Trainers Have Fitness Struggles Too, 1

The title says it all, so I'll just jump right into this week's question! Client Q: Mark, I have a question? What do you struggle...

Strengthen Your Core and Glutes: Pushup Plank With Leg Lift

For some of you, a change in the routine crunches and reverse crunches is needed to ramp up your exercise program! Try this exercise the next time you are working out. You don't need any equipment, just your body. The pushup plank with leg lift is a great exercise to strengthen your core and glutes. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZpSHLdPyvtAUY0809nf-BeLqK4toE-uWQX4tgQSww6Gk0jvXirHLKTww2tvwXzDG3nzPekvUVhnBP30XGyLWODV01NaTzSXE5wceiTlLWmujgtsn4SLq42F_snDAm9l8oV_1es4XNrNqt/s1600-h/Pushup+Plank+with+Leg+Lift.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5223864680567067346" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZpSHLdPyvtAUY0809nf-BeLqK4toE-uWQX4tgQSww6Gk0jvXirHLKTww2tvwXzDG3nzPekvUVhnBP30XGyLWODV01NaTzSXE5wceiTlLWmujgtsn4SLq42F_snDAm9l8oV_1es4XNrNqt/s320/Pushup+Plank+with+Leg+Lift.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> 1. Start by lying face down on the ground. Place your hands underneath your chest. 2. Form a plank using your hands and toes as pillars. Keep your torso in line with your hips. Do not bow your back. 3. Maintain a straight back and do not allow your hips to sag towards the ground. Brace your torso as if someone is going to punch you in the gut. 4. Lift your right leg and hold for 3-5 seconds. Do the same with your left leg. That is one repetition. Do 3 sets of 10-12 repetitions with each leg. Go for it! 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 Your Core and Glutes: Pushup Plank With Leg Lift

For some of you, a change in the routine crunches and reverse crunches is needed to ramp up your exercise program! Try this exercise the n...

Runners Need Adequate Leg Strength

Leg strength is important for runners. There is a myth about leg strength which is this: If I run enough, my legs will get stronger. Wrong! The average marathoner has the leg strength of the average Joe (if she or he doesn't strength train)! <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnog9z7ISWC5VSRm03O7msuJecsBlyi6wTgU-3PwNbYWdNlyZHgcJ43o4M0kfgUeSVAa3f8xzDxdSeHjotfM67vwz5Djn-4qEUVfTaVN4zIddm9b6ghaU5Y9aNb-3k6GP8YnTpyfQ4MiLO/s1600-h/Runners.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5223203001038798770" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnog9z7ISWC5VSRm03O7msuJecsBlyi6wTgU-3PwNbYWdNlyZHgcJ43o4M0kfgUeSVAa3f8xzDxdSeHjotfM67vwz5Djn-4qEUVfTaVN4zIddm9b6ghaU5Y9aNb-3k6GP8YnTpyfQ4MiLO/s320/Runners.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> You should strengthen your legs with exercises like <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part_11.html">squats</a>, <a href="http://sportsfitnesshut.blogspot.com/2008/05/build-lower-body-strength-and-power-one.html">step ups</a> and lunges because these exercises use the same pathways that it takes to run with <a href="http://sportsfitnesshut.blogspot.com/2007/10/practical-tips-for-increasing-sports.html">speed</a>. Don't worry about leg extensions too much because the quadriceps will get plenty of work with other exercises. Instead, focus on strengthening the hamstrings with exercises like hamstring curls, <a href="http://sportsfitnesshut.blogspot.com/2008/05/strengthen-hamstrings-with-romanian.html">straight-leg deadlifts</a> and <a href="http://sportsfitnesshut.blogspot.com/2008/03/good-hamstring-stretch-single-leg-good.html">good mornings</a>. The quadriceps shouldn't be significantly stronger than the hamstrings. If so, you are headed for injuries such as <a href="http://sportsfitnesshut.blogspot.com/2007/12/sports-injuries-article-series-part-2.html">knee ACL tears</a>. And, don't forget about your calf muscles. The calf muscles provide at least 30% of the strength and power it takes to <a href="http://sportsfitnesshut.blogspot.com/2007/10/practical-tips-for-increasing-sports.html">run fast</a>. Use calf raises (seated or standing) to strengthen the calves. 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>

Runners Need Adequate Leg Strength

Leg strength is important for runners. There is a myth about leg strength which is this: If I run enough, my legs will get stronger. Wron...

Vacations and Your Workouts

July and early August are traditionally heavy vacation months for many people (gas is $4 a gallon!)! Your workouts don't have to take a vacation! Just be a little creative and you can have fun on vacation and still workout. Here's a good goal: try to at least maintain your pre-vacation body fat and weight upon return from your vacation! <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbKrlaZCreDZH3eTRvWGX9tT7JHwzlCIqjjy6j2ezMUxBiwEzkqNIoMym-k0cdPpbK8XH3pDZyZGAGRnBWX84yTIuLmtpBqf9rD1ADBrwoZfZO4iAq3D0lRWD3Dc-vn65SkeON9QZYjJIb/s1600-h/Venetian-View.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5222958262037886898" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbKrlaZCreDZH3eTRvWGX9tT7JHwzlCIqjjy6j2ezMUxBiwEzkqNIoMym-k0cdPpbK8XH3pDZyZGAGRnBWX84yTIuLmtpBqf9rD1ADBrwoZfZO4iAq3D0lRWD3Dc-vn65SkeON9QZYjJIb/s320/Venetian-View.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> The picture above is my vacation condo location in Kissimmee, FL. It was easy to run in this location (just watch out for the alligators)! Sometimes the location of your vacation can make working out fairly easy. For instance, if you are going to the mountains, hiking is an ideal exercise activity. And, if you are going to be close to a beach, running in the sand is a good exercise. If you are staying in a hotel, most hotels have exercise rooms. Just plan your workouts along with your vacation. Afterall, you want health and fitness to be a part of your lifestyle. Here are some more pointers for your workouts during vacation: 1) Take your stability (swiss) ball and a set of dumbbells with you. You can get in a good 30 minute workout anywhere with these two pieces of equipment. 2) If you don't want to take any equipment, then you can always do a bodyweight workout. 3) Take a jump rope with you. A 30 minute jump rope workout always works. 4) Plan fun games (such as water basketball, water polo, relays) with the family. The best exercise is fun exercise. 5) Visit the local health club where you will be vacationing. Some health clubs have agreements with your health club. A new workout atmosphere can be great motivation. 6) Plan a family hiking expedition if the vacation location allows for this type of activity. 7) Take your workout DVDs with you. They will probably work in your hotel television! 8) Stay on your nutrition plan at least 90% of the time! This is a tough one but you can do it! I think you get the idea. Have a great vacation and stay safe! 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>

Vacations and Your Workouts

July and early August are traditionally heavy vacation months for many people (gas is $4 a gallon!)! Your workouts don't have to take ...

Client Fitness Question Of The Week, 2

This question comes up often, so I will discuss it today: Client Q: What is my basal metabolic rate (BMR) and how does it relate to fat loss and weight loss? Mark's A: Your BMR is the amount of daily calories your body needs to maintain itself. Said another way, it is the amount of calories your body would burn if you did nothing all day. Not everyone burns calories at the same rate. Some factors that influence the speed of your metabolism are: 1) Your age. Your metabolism will start to slow down in your 20s if you become a couch potato. After about age 30, it may slow down about 5% per decade if you are sedentary. Fad diets also wreck your metabolism. 2) Gender. Men generally burn more calories at rest than women. 3) Your proportion of lean muscle mass to fat mass. The more lean muscle mass you have, the higher your metabolic rate will be. 4) Heredity also plays a part in your body's rate of metabolism. 5) Thyroid problems may also cause your metabolism to slow down. Fortunately, muscle mass can be maintained/increased (and body fat decreased) throughout your life through interval cardio and weight training. Weight training also helps to keep your bones strong (<a href="http://myfitnesshut.blogspot.com/2007/04/avoid-osteoporosis-pill.html">preventing osteoporosis</a>). My BMR is approximately 2000 calories, so if I consume 2000 daily calories I will burn fat and lose weight. This happens through exercise and daily activities which would allow me to maintain a caloric deficit. Remember, a caloric surplus (consuming more calories than you burn) causes you to gain fat and weight. One surprising thing about metabolism is this: the more you weigh, the faster your metabolism will be. This happens because your body must work harder to maintain itself. That is also why it is easier to lose weight in the beginning of a fat loss/weight loss program. The overweight person's metabolism is running so high that any cut in calories will result in quick weight losses. On the other hand, its easier for that person to regain the weight because her or his body now needs fewer calories to sustain itself. Here are some other 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. Again, 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 keep your metabolism "revved up" throughout your life. Fact #6 Eating smaller, frequent meals will keep your metabolism "revved up" during the day. Your metabolism will slow down if there are too many hours between meals. Fact #7 There is no significant evidence showing that eating certain foods/drinks such as peppers and green tea will speed your metabolism for a long period of time. Actually, any food will speed your metabolism within the first hour after you eat. A high-protein food might speed metabolism for a longer period of time since protein requires about 25% more energy to digest. Your best bet is to follow Fact #6 when it comes to eating. 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>

Client Fitness Question Of The Week, 2

This question comes up often, so I will discuss it today: Client Q: What is my basal metabolic rate (BMR) and how does it relate to fat lo...

A Simple, Effective Cardio Workout

There's a saying that goes, "keep it simple stupid." When it comes to working out, too many people are looking for gimmicks, new methods, secrets or whatever! The truth is this: working out is not "rocket science." An effective workout program is more than "gym science," and it is based on basic science. Forget about workout pills, powders, fat-burners, etc. Effective, scientifically-based workouts will give you the results you want. When it comes to <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">burning fat</a> and losing weight, there is a very effective cardio workout that I do regularly. Are you ready for this? Here it is: Run sprints for 20 minutes! That's it! Running outside is even better because you fight against gravity, ground forces and the elements (usually wind) with no help from a cardio machine. Here is how it works: Run a sprint for at least 50 yards, walk or jog back and do it again. Do this for 20 minutes. You can probably get in 8-10 sprints. And then you're done! This workout <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">burns fat</a> and sculpts your body. Its that simple! Try it! Note: When I played college ball, we ran as many as 60 consecutive 40 yard sprints on the Monday after a game! 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>

A Simple, Effective Cardio Workout

There's a saying that goes, "keep it simple stupid." When it comes to working out, too many people are looking for gimmicks, ...

Keeping A Food Journal Will Increase Your Chances Of Fitness Success

There is no doubt about it: 60% to 70% of your exercise goal success or failure will depend on a good nutrition plan. I can give you a great menu plan to follow day to day. It is up to YOU to follow the nutrition plan. Here is another fact: research has proven that you will have a better chance of succeeding with your nutrition plan and fat loss if you keep a food journal. By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. In your food journal you should note: 1) List food, calories and serving sizes for every snack or meal. List details such as meats, drinks, vegetables, fruits, etc. For each meal, list why you ate--such as you were angry, sad, happy, hungry, etc. This is very important because moods can affect food choices. You need to know your motivations for eating! 2) Did you eat at home, at a fast food joint, restaurant, etc. Eating on the go can wreck your nutrition plan! Include this information with every meal. 3) Compare your food journal with your nutrition plan every day! This is the ultimate check on yourself and your eating habits. A food journal will also help protect you from binge eating. 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>

Keeping A Food Journal Will Increase Your Chances Of Fitness Success

There is no doubt about it: 60% to 70% of your exercise goal success or failure will depend on a good nutrition plan. I can give you a g...

July 4th Holiday Nutrition Fireworks!

Enjoy your cookouts, barbeques and tailgates tomorrow and this weekend! I know I will! And, that includes eating good food! But, I won't skip my workouts! The workouts keep everything in check! Here are some tips to help you navigate through the holiday food minefield: 1) Don't stop or slack off on your exercise program this July 4th weekend! And, if you aren't exercising, then this would be a great time to start. I have a goal of at least trying to maintain my pre-holiday weight during the long weekend (1 week vacation for some). 2) Go easy on BBQ sauce and other sauces. They are loaded with calories. 3) Stick to your normal nutrition plan as much as possible during the holiday. Go back to your normal nutrition on Monday! 4) This rule always applies to any day---if its fried, let it slide! 5) Alcohol has calories too---7 calories per gram to be exact. Don't tank it too much! 6) You don't have to eat until you are stuffed! Just eat enough to satisfy yourself. 7) Don't spend all of your time eating during the holiday. Walk around the mall for a couple of hours, walk the pets everyday, play pick-up games, cut the lawn, etc. 8) Drink lots of water and you will eat less. 9) Allow yourself one dessert a day (or a sample of a few) It's okay since you are going to exercise tomorrow----right? 10) Here's something that also works for the July 4th holiday: start your day with a workout and toward the end of your day take a long walk in the park or at the lake. Happy 4th! Be careful out there! 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>

July 4th Holiday Nutrition Fireworks!

Enjoy your cookouts, barbeques and tailgates tomorrow and this weekend! I know I will! And, that includes eating good food! But, I won...

The First Day Of The Rest of Your Fitness Year

Today is the first day of the rest of your health and fitness year! You did do your <a href="http://myfitnesshut.blogspot.com/2008/06/do-your-mid-year-fitness-review.html">FITNESS REVIEW</a> yesterday right? Now you're ready to re-energize your exercise battery and "get back on track" or "challenge yourself even more!" I won't say "resolution." I would rather call it "determination." Afterall, we end up doing the things that we "really want to do!" Remember, 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. The first health and fitness goal should be to make the commitment to a fit lifestyle. Smaller fitness goals might be to burn body fat, increase lean muscle mass, improve bone density and improve heart health. Why hasn't your exercise program worked in the past? If you do the same things you have always done, you will get the same results you have always gotten! 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>

The First Day Of The Rest of Your Fitness Year

Today is the first day of the rest of your health and fitness year! You did do your FITNESS REVIEW yesterday right? Now you're ready ...