Best Weight Loss Tips

Labor Day Weekend, Football And Nutrition!

Enjoy your cookouts and football tailgates this weekend! High school and college football kickoff this weekend! Love it! And, that includes eating good food! 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 Labor Day 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. EXERCISE TIP: FLAG FOOTBALL IS GREAT EXERCISE AND FUN! 2) Go easy on the food condiments 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 Tuesday! 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 flag football, 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 Labor Day 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 holiday weekend! 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>

Labor Day Weekend, Football And Nutrition!

Enjoy your cookouts and football tailgates this weekend! High school and college football kickoff this weekend! Love it! And, that inclu...

Client Fitness Question Of The Week, 9

For those of you who need to spice up your workouts and break out of the same old routine, read this Q & A. Client Q: I need to change the order of my workouts because I'm getting bored. Does it matter and what can I do to break out of my boredom? <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDcmFjg8ujDGSiW7PiMwftLpNLqxyuiyGCmIT7ES4FacTsz9exL6B4oAQaA5kwt5-BvF18cSBuHbM0lODbJpxBu9tGdXNIVxkXdh1dB9XbL0F54pfp9t6J9LRZ00U6eYvs0w9_TqEDet8/s1600-h/Mountain+climber.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5226109270989395410" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDcmFjg8ujDGSiW7PiMwftLpNLqxyuiyGCmIT7ES4FacTsz9exL6B4oAQaA5kwt5-BvF18cSBuHbM0lODbJpxBu9tGdXNIVxkXdh1dB9XbL0F54pfp9t6J9LRZ00U6eYvs0w9_TqEDet8/s320/Mountain+climber.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> Mark's A: You may need to shorten your workouts. You'll get more "bang for your buck" with shorter, more intense workouts (like 45 minutes instead of 1.5 hours). Try mixing in your cardio between sets of weight lifting (including body weight exercises). This method is a proven fat-burner especially if you do circuit weight training. Good cardio exercises to use between weight lifting sets are mountain climbers, jumping jacks, jumping rope, burpees and run-in-place. Thirty to 45 minutes is all you need for this type of workout. 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, 9

For those of you who need to spice up your workouts and break out of the same old routine, read this Q & A. Client Q: I need to change...

Have A Desk Job? Exercise Regularly!

If you have a desk job, I'll give you some more incentive to keep exercising or get started on an exercise program. Long hours sitting at a desk (or any prolonged, daily sitting) puts you at risk for some fitness and health problems such as: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg84c506e9TiPcCKqBRTreFEJQVCAKUnXyHREVqOCvdTZKD9oka1FYO_Y0sFofMur-uG_muITt87SOQ01PFkqiTAqhu76fuy8wav4qgZEmFGSlEV33rmpjzL6xhdfU2mtV0TKTkZY2pACS/s1600-h/Desk+exercise.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5239085578330055954" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg84c506e9TiPcCKqBRTreFEJQVCAKUnXyHREVqOCvdTZKD9oka1FYO_Y0sFofMur-uG_muITt87SOQ01PFkqiTAqhu76fuy8wav4qgZEmFGSlEV33rmpjzL6xhdfU2mtV0TKTkZY2pACS/s320/Desk+exercise.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> 1. tight hip flexors, hamstrings and calves, 2. postural problems such as hunched, rounded shoulders and forward head position, 3. limited lumbar spine extension and a stiff thoracic spine, 4. tight external hip rotators with limits hip joint range of motion, 5. shoulder blade alignment problems and 6. miscellaneous muscle strains and muscle imbalances. Postural problems can be corrected. <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Posture">See my posts on posture</a>. Flexibility problems can also be corrected. <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Flexibility">See my posts on flexibility</a>. The problem is that many people exercise very little. Some things you can do to help yourself: 1. Walk during work breaks. Just doing this will give you 30-40 minutes of moderate exercise during the day. This technique is an underestimated calorie burner. 2. Do flexibility stretches every two hours or so at your desk. Kneeling hip flexors, calf, hamstring, quad, neck, spine and other stretches will help keep you flexible and relaxed. Standing trunk rotations, arm circles, leg swings and pectoral exercises are also good. 3. Follow a regular strength and interval cardio exercise program 4-5 times a week. All it takes is 30 minutes to 1 hour a day. Among other benefits, this will give you needed muscle (and related <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">fat burn</a>), good heart health and strong bones. 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>

Have A Desk Job? Exercise Regularly!

If you have a desk job, I'll give you some more incentive to keep exercising or get started on an exercise program. Long hours sitting ...

Prevent Injuries By Having A Flexible Core Area

Did you stretch and foam roll your tight muscles today? Flexible muscles will enhance your endurance and strength. Many people think about having flexible legs and arms when stretching the body. It is also important for your torso and shoulders to be flexible. Many injuries can be avoided when the core area is flexible. The trunk rotation test measures trunk (torso) and shoulder flexibility. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOqmXLfmQUHayeMXmX6m4y5DTTSz08zp9LJzObycNj3JHwJAziiu8Su3cFbFJHThtgCw4m8a98gMlLI68rOfSrBZRBdloXM1jVMd8VL2hjj5-erAQ-QueGpN4RB53PkX7GP5nVF1JEw6c/s1600-h/Trunk+rotation+test.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5215334857522377778" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOqmXLfmQUHayeMXmX6m4y5DTTSz08zp9LJzObycNj3JHwJAziiu8Su3cFbFJHThtgCw4m8a98gMlLI68rOfSrBZRBdloXM1jVMd8VL2hjj5-erAQ-QueGpN4RB53PkX7GP5nVF1JEw6c/s320/Trunk+rotation+test.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> 1. Mark a vertical line on the wall. Stand with your back to the wall directly in front of the line. You should be about arms length away from the wall with your feet about shoulder width apart. 2. Extend your arms out in front of you (parallel to the floor). With your arms extended and parallel to the floor, twist your torso to your right and the touch the wall with your fingertips. You can turn your shoulders, hips and knees. Your feet should not move. 3. Have someone mark the position where your fingertips touches the wall. Measure the distance from the line. A touch before the line is a negative score and a touch after the line is a positive score. 4. Repeat for the left side and take the average of the 2 scores. Compare your results with the numbers below: Poor - 0 cm Fair - 5 cm Good - 10 cm Very Good - 15 cm Excellent - 20 cm You can improve your trunk (torso) flexibility with seated torso twists and standing dynamic (with controlled movement) torso twists. Improve shoulder flexibility with with anterior and posterior shoulder stretches and dynamic arm circles (take shoulders through full range of motion). 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>

Prevent Injuries By Having A Flexible Core Area

Did you stretch and foam roll your tight muscles today? Flexible muscles will enhance your endurance and strength. Many people think about...

Are You Skinny-Fat?

"Skinny-fat?" What is it? It is a danger zone for those who don't weigh much but have high body fat! I have heard this many times: "I'm skinny so I don't have much body fat. Maybe, maybe not. If you don't combine good nutrition with consistent weight training and interval cardio exercise, you probably have high body fat (even if you are skinny). One of the critical measurements is your waist-to-hip ratio (waist measurement divided by hip measurement). This measurement is important because there is a correlation between chronic diseases and abdominal fat. A ratio above .80 for females and above .95 for males could put you at risk for a number of diseases, including cancer. For example, if your waist is 31 inches and your hips are 41 inches, your waist-to-hip ratio would be .76. A "skinny-fat" person could have an unfavorable waist-to-hip ratio. Someone who is overweight and loses say, 80 pounds, can be at risk of having high body fat. How? If you lose that much weight mainly through calorie restriction (i.e., without much exercise), you will have alot of loose, hanging skin on your body. What you need is a lean, toned body through good nutrition and consistent exercise. Many people are confused about what Body Mass Index (BMI) means as it relates to body fat. Keep in mind that it is just one tool to use when you are looking at your health. Scientists use BMI as a research tool to make objective comparisons as to how fat a person is. A person with a BMI of 25 or above is considered overweight and a BMI over 30 is considered obese. BMI uses a person's height and body weight to measure a person's fatness. This method has some limitations because it doesn't consider a person's body type (slim, muscular, etc.) For example, a fit person with high muscle mass will tend to have a high BMI which suggests that the person is overfat. This person would actually be fit and healthy with low risk for fat-related diseases. So, even though you might use BMI as a starting point, a person's level of fatness is best measured using a direct method which tells you WHERE YOU ARE FAT. Two methods used are under-water weighing and skinfold measurements. Under-water weighing is not readily available to most people. Having a skinfold body fat test with calipers done by a fitness professional is convenient and reasonably accurate. Get your body fat measured! It might surprise you. <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>

Are You Skinny-Fat?

"Skinny-fat?" What is it? It is a danger zone for those who don't weigh much but have high body fat! I have heard this man...

Client Fitness Question Of The Week, 8

This client Q & A is for those runners who have, well, just ran a little too much (and not very smartly)! Client Q: I have shin splints. How do you get them and how do I get rid of them?! Mark's A: Ouch! It hurts just thinking about shin splints! 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 lead to over-pronation (foot and ankle roll excessively inward). <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 <a href="http://myfitnesshut.blogspot.com/2007/05/dynamic-flexibility.html">tight lower leg muscles</a> contribute to shin splints. 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 saleman. 2. <a href="http://myfitnesshut.blogspot.com/2007/05/dynamic-flexibility.html">Proper warmup</a> of your lower leg muscles and tendons before your activity. 3. <a href="http://sportsfitnesshut.blogspot.com/2008/01/master-running-mechanics-to-improve.html">Proper running mechanics</a> 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! 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, 8

This client Q & A is for those runners who have, well, just ran a little too much (and not very smartly)! Client Q: I have shin splint...

How Flexible Are Your Lower Back And Hamstrings?

Many injuries can be avoided if you have adequate flexibility. The sit and reach test measures the flexibility of the lower back and hamstrings. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPdlrL9_nBT2C5MLwcDBvhI5o2c8s3qNSD4g1sAJqR5vq1CQYj-f9NAvavy24cNgSKlqmpTeasjo7hgOvtPS1JrrB20loobFFuP5rnqn__PpXXpx0PqlSjV3P_KVROn7yILc6F4-YCyKs/s1600-h/Sit+and+Reach.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5214070176247310002" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPdlrL9_nBT2C5MLwcDBvhI5o2c8s3qNSD4g1sAJqR5vq1CQYj-f9NAvavy24cNgSKlqmpTeasjo7hgOvtPS1JrrB20loobFFuP5rnqn__PpXXpx0PqlSjV3P_KVROn7yILc6F4-YCyKs/s320/Sit+and+Reach.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> You will need a box about 12 inches (30 cm) high and a ruler: 1. Sit on the floor with your back and head against a wall. Your legs should be straight ahead and flat against the floor. 2. Place the box flat against your feet (no shoes). Keep your back and head against the wall and stretch your arms out towards the box. 3. Have someone place the ruler on the box and move the zero end towards your fingertips. The beginning measuring point is where the ruler touches your fingertips. 4. Lean forward slowly and smoothly (do not bounce) as far as possible keeping the fingertips level with each other and the legs flat. 5. Slowly reach along the length of the ruler 3 times. On the third attempt, reach as far as possible and hold for 2 seconds. Have someone record the score. Do the test 2 more times to see if you can improve your score. The American College of Sports Medicine gives the following as good and sub-standard scores: Men, Ages 20-29 99 Percentile - 23 in (58 cm) 80 Percentile - 20.5 in (52 cm) 50 Percentile - 17.5 in (44 cm) 10 Percentile - 12.25 in (31 cm) Men, Ages 30-39 99 Percentile - 22 in (56 cm) 80 Percentile - 19.5 in (50 cm) 50 Percentile - 16.5 in (42 cm) 10 Percentile - 11 in (28 cm) Women, Ages 20-29 99 Percentile - 24 in (61 cm) 80 Percentile - 22.5 in (57 cm) 50 Percentile - 20 in (51 cm) 10 Percentile - 15.5 in (39 cm) Women, Ages 30-39 99 Percentile - 24 in (61 cm) 80 Percentile - 21.5 in (55 cm) 50 Percentile - 19 in (48 cm) 10 Percentile - 14.5 in (37 cm) If you fall below the 80 percentile rank, you need to improve your hamstring and lower back flexibility. Some good hamstring flexibility exercises are walking lunges, resistance band eccentric stretch, bodyweight deadlift and hamstring static stretch (static stretch should be done after workout or game). Good low back flexibility exercises are double knee-to-chest stretch, pelvic tilt, lower trunk rotation, trunk flexion and prone lumbar extension. 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>

How Flexible Are Your Lower Back And Hamstrings?

Many injuries can be avoided if you have adequate flexibility. The sit and reach test measures the flexibility of the lower back and hamstr...

Is Your Energy Level Running Low During Workouts?

Are you having trouble finishing your workouts because you run out of energy? There could be several reasons: 1) The timing of your exercise selection is important. High intensity exercise such as speed work, interval training (high intensity to low intensity rotation), one-legged exercises, etc. should be performed at the beginning of your workouts when you are fresh. Your body's neuromuscular system is highly fatigue-prone at high intensities. Performing these exercises in a fatigued state will compromise what you are trying to accomplish. 2) Perform compound exercises such as squats, deadlifts, lunges, bench press and bentover rows early in your workout. Compound exercises work multiple joints and major muscle areas. You need to be fresh to do them properly. Single joint, less demanding exercises such as bicep curls and calf raises should be done later in your workout. 3) Eat properly during the day and at least 1-2 hours before your workout so you're not running on fumes. 4) Get enough sleep. If you are sleep-deprived, you won't be able to adequately complete a demanding workout. 5) Keep your workout time at 1 hour or less. You don't need marathon training sessions to have effective workouts. 6) If you are diabetic, you may need to bring a snack to eat during and after your workout. 7) Don't take on an advanced exercise before you are ready for it. For instance, you may have to "work up" to being able to do high intensity interval cardio sessions. 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 Energy Level Running Low During Workouts?

Are you having trouble finishing your workouts because you run out of energy? There could be several reasons: 1) The timing of your exercis...

You Probably Shouldn't Eat 12,000 Calories A Day!

I'm sure you have heard about all-everything United States swimmer Michael Phelps' legendary diet. According to an article published by FOX News, Phelps consumes 12,000 calories a day when he is training! I'm not going to argue with a guy who just won 8 gold medals in this Olympics. If you burn alot of calories, you can eat alot of calories! As a collegiate football player, I can remember eating 5,000 plus calories a day in order to maintain energy for the day and play the game. I needed every one of those calories. If I ate that way today, I would probably weigh 500 pounds! Now, I consume 2,000 calories or less each day. You must burn more calories than you consume (caloric deficit over time) in order to lose weight and burn body fat. This is the law of thermodynamics. Even if you are a "workout warrior," the law of thermodynamics still apply. You cannot eat as much as you want (or maintain a caloric surplus) and still lose weight. If you exercise regularly, it will be easier for you to maintain your caloric deficit. Looking at Michael Phelps' cut body, he needs every one of those 12,000 calories to fuel his amazing success in the swimming pool. Do you know how many calories your body needs to support your daily activity and exercise? Do you know your basal metabolic rate (BMR)? You will need to know your BMR in order to determine your daily caloric needs. -Cathering 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! 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>

You Probably Shouldn't Eat 12,000 Calories A Day!

I'm sure you have heard about all-everything United States swimmer Michael Phelps' legendary diet. According to an article publish...

Client Fitness Question Of The Week, 7

Diabetes is a leading medical condition in this country. This client question deals with this topic. Client Q: I have diabetes. What do I need to be concerned with if I decide to exercise? Mark's A: Diabetes is a metabolic disorder caused by insulin deficiency which impairs glucose usage. There are two forms of diabetes: Type 1 - It is usually found in normal or underweight younger people. Type 1 diabetics (insulin dependent) usually inject insulin so that blood sugar can be delivered to the body's cells. Low blood sugar (hypoglycemia) levels can lead to dizziness, weakness and fainting. It is disturbing that more cases are happening where young people are beginning to have Type 2 diabetes also (due to obesity and lack of exercise)! Type 2 - This type of diabetes (insulin resistant) is associated with obesity, especially abdominal obesity. Type 2 diabetics usually produce enough insulin but their cells are insulin resistant. This can result in hyperglycemia (high blood sugar). If left uncorrected, it leads to kidney, heart, eye and nerve damage. As a personal trainer, I'm trying to help the client avoid hypoglycemia and hyperglycemia during and after exercise. As a diabetic, you should keep a snack on hand for a quick source of carbohydrates to avoid hypoglycemia. Other exercise considerations for diabetics: 1) Glucose levels should be measured before, during and after exercise (especially for those newly diagnosed). 2) Quality footwear is important and the feet should be checked often for blisters. 3) Post-exercise carbohydrate consumption is advisable. 4) The diabetic can do resistance training. The workload should be monitored carefully. 5) Low impact aerobics work well for diabetics. 6) Exercise can have an insulin-like affect on the body (i.e., exercise-induced hypoglycemia). If you have diabetes, the key is to keep it under control. Doing so will allow you to lead a normal life. 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, 7

Diabetes is a leading medical condition in this country. This client question deals with this topic. Client Q: I have diabetes. What do ...

Your Health Far Outweighs Any Commercial Weight Loss Program!

Commercial weight loss program advertisements make it seem as though the most important thing in your life is using "their diet program." The most important thing is YOUR HEALTH. And, your health far outweighs any diet program. In fact, your health depends on a commitment to good nutrition, regular exercise and healthy lifestyle habits. Advertisements such as "lose 30 pounds in 30 days," sends a message that has a short-term solution to your weight problem. Why? Because weight lost that quickly (without regular exercise) will be mainly lost muscle mass instead of fat mass (this will slow down your metabolism). You also might be very ill after losing that much weight in such a short period of time. Medical and fitness professionals agree that a sound exercise and nutrition program is one in which you average 2 lost pounds per week. And, the pounds you do lose will be mainly fat mass (if you combine sound nutrition with weight training and interval cardio training) which will eventually give you the lean, healthy body you want and need! You will then have a PERMANENT SOLUTION TO YOUR WEIGHT PROBLEM! It's not going to help you much if your body looks good (for a while) but your health and quality of life is a total wreck. Exercise hard and smart. Build a foundation for your body. There are no quick fixes for building your lean and toned body. Forget the commercials that say "lose 30 pounds in 30 days...." You will put that weight back on (and more) because your body composition (less fat, more lean muscle mass) has not changed! -Cathering 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! 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 Health Far Outweighs Any Commercial Weight Loss Program!

Commercial weight loss program advertisements make it seem as though the most important thing in your life is using "their diet program...

Focus On Fat Loss, Not Weight Loss

I saw another television ad talking about losing weight! There's nothing wrong with losing weight if its done in the right way! Quick weight loss schemes don't work because your body composition (<a href="http://myfitnesshut.blogspot.com/2008/06/fat-loss-is-not-rocket-science-but-its.html">less fat, more lean mass</a>) can't change that fast. If you lose 15 pounds in 10 days using severe calorie restriction and no exercise, just about all of that weight loss will be lost muscle mass! You need to increase your lean mass to permanently speed up your metabolism! Since the <a href="http://myfitnesshut.blogspot.com/2008/06/fat-loss-is-not-rocket-science-but-its.html">fat-burning process</a> takes longer, you won't see <a href="http://myfitnesshut.blogspot.com/2007/10/truth-about-commercial-weight-loss.html">commercial weight loss programs</a> touting fat loss. Fat loss will give you the permanent body changes that you want! Understand that as you build muscle, your weight may even go up a little at first, but your inches (fat loss) WILL go down (looser fitting clothes are an excellent indication of change). Your body may be changing but the scale might not show it yet. Take your circumference measurements (neck, chest, arm, waist, hips, etc) and body fat percentage every month or so to track your progress. IF YOUR BODY IS SHRINKING, YOU ARE SUCCESSFUL (Lean and Tone)! Don't let the publicity of <a href="http://myfitnesshut.blogspot.com/2007/10/truth-about-commercial-weight-loss.html">commercial weight loss programs</a> deceive you! FAT LOSS IS MORE IMPORTANT THAN WEIGHT LOSS. RESEARCH HAS PROVEN THAT EXCESS BODY FAT (ESPECIALLY ABDOMINAL FAT) IS A PRE-CURSOR TO DISEASES SUCH AS CANCER. At My Fitness Hut, I have designed all of my exercise programs based on a <a href="http://www.markdilworthfitness.com">Fat Blaster Athletic Training System</a>. There is not a better or faster way to sculpt your body. You also get superior heart health. Research and my personal experience backs this up. <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">Interval cardio sessions and circuit weight training (including bodyweight exercises)</a> burn fat like crazy! Just look at an athlete's body. You don't have to be an athlete to train like one. Actually, everyone is an athlete. Also, there are varying degrees of athletic training---some techniques are more intense than others. I tailor the program to your fitness level and/or limitations. I have programs for men, women and teens! Download your <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">FREE 14-Day Accelerated Fat Loss Program</a>, start burning max fat and start building your lean, hard 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>

Focus On Fat Loss, Not Weight Loss

I saw another television ad talking about losing weight! There's nothing wrong with losing weight if its done in the right way! Quick ...

Overweight Kids Are Imitating What They See In Adults

THIS IS REALLY A DISBURBING THOUGHT--KIDS SEEM TO THINK ITS NORMAL AND OKAY TO BE OVERWEIGHT! THERE IS LESS AND LESS PEER PRESSURE TO STAY FIT AND LOOK YOUR BEST! That's right adults! When it comes to fat loss and weight loss, kids are doing what they see in adults. "Do as I say and not as I do" doesn't work! Let's face it---there has been a weight problem in this country for a while. There are many reasons for this like sedentary lifestyles (less walking, sit down jubs, sitting at the computer for hours at home, less outdoor activities), over-eating and less regular exercise. I was sitting in a meeting some months ago and the speaker said something that caught everyone's attention. He basically said that for the first time since medical statistics have been kept on life expectancy in the United States, life expectancy will go down starting with this generation. That generation is your kid's generation. The reason? Obesity. Obesity and the diseases it causes is now the number one preventable condition that causes death in this country. I don't see very many kids playing "street ball", playing yard games, on playgrounds, at swimming pools, etc. That's what I want to see more of from kids. I don't see enough adults doing these things either. That kind of physical activity is not forced but is usually the result of their imagination. It makes burning calories fun for kids! It has been proven that we are more likely to continue activities that are enjoyable. Let's all do our part to change this trend! The obesity problem in this country didn't happen overnight and things won't change overnight. Get started making changes today! 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>

Overweight Kids Are Imitating What They See In Adults

THIS IS REALLY A DISBURBING THOUGHT--KIDS SEEM TO THINK ITS NORMAL AND OKAY TO BE OVERWEIGHT! THERE IS LESS AND LESS PEER PRESSURE TO STAY ...

Client Fitness Question Of The Week, 6

Busy moms are awesome! They juggle many tasks at the same time and they still make time to love those around them! After all this, busy moms somehow find time to exercise! Client Q: Do you have any suggestions for fitting in exercise during my busy week? Mark's A: Here is a good tactic that I use all the time: exercise at the location where you are currently. Many days, I fit in 15-20 minutes of exercise while waiting for a client training session. Take advantage of "DEAD TIME" during your day and exercise. Twenty minutes of exercise here and 20 minutes of exercise there works just fine. Heather (all-world busy mom), a good friend of mine, is one of the busiest people I know. She has also made a commitment to fitness. She shared this personal story with me and here is an exerpt from it: "Over the past three days or so, I’ve gained a better understanding of why women of my age (the specifics of which is an irrelevant detail) lose track of their gym passes and the will to fight the good fight on personal fitness. I’m nowhere near quitting. I’ve done this for too long and believe that exercise tones a lot more than my body. It smooths out the rough spots in my emotions; it gives me spiritual muscle for Life’s considerable challenges. It gains me “thinking time,” enhancing my sense of perspective. It makes me smile more and wrinkle less." <a href="http://www.heatherdugan.com/blogNEW/2009/08/13/moms-on-monkey-bars/">Read the rest of the story</a>! Have a great workout today! 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, 6

Busy moms are awesome! They juggle many tasks at the same time and they still make time to love those around them! After all this, busy mo...

Use Jump Rope For Your Cardio Sessions

Ever heard this saying? Everything I ever needed to know I learned in kindergarten! In many cases this is true. One favorite kindergarten game (exercise) is woefully underutilized by exercisers: JUMPING ROPE! It is one of the best exercises to use for warming up because it engages the total body. Jumping rope will strengthen and condition your calves, legs, torso and arms. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0O8q2KfuHqE5uv5nqNKRiRFTeTq6b4684l84V3Lm3wVnFaAivktkorzf5VB1H9POotGynSpzVgzMpUjLdcsv4u1VDaA2ETsLtdkJR-HcKch7froPshfkVwoVPuZVk2q_x9uwst50D32dc/s1600-h/Jump+rope+woman.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5230938922575975698" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0O8q2KfuHqE5uv5nqNKRiRFTeTq6b4684l84V3Lm3wVnFaAivktkorzf5VB1H9POotGynSpzVgzMpUjLdcsv4u1VDaA2ETsLtdkJR-HcKch7froPshfkVwoVPuZVk2q_x9uwst50D32dc/s320/Jump+rope+woman.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> You can use jump roping to do interval cardio training. Jump for 1 minute as fast as you can and rest or walk for 2 minutes. Do this rotation for 20 minutes. You can burn up to 800 calories per hour with the jump rope! By using intervals when jumping rope, you are increasing your aerobic and anaerobic conditioning and burning fat like crazy! Instead of warming up on the treadmill, warm up using the jump rope. It will improve your balance, coordination, power, speed and strength. Jump with two feet, one-foot-at-a-time, alternating feet, skier's slalom jumps and straddle jumps. If nothing else, your exercise will never become boring by using these jump rope moves! You can also use the jump rope to play games with friends and family. Fun exercise is the best exercise! 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>

Use Jump Rope For Your Cardio Sessions

Ever heard this saying? Everything I ever needed to know I learned in kindergarten! In many cases this is true. One favorite kindergarten...

Advantages Of Working Out With Dumbbells

I hear this phrase often, "I don't have any equipment to workout with." My answer is always the same--"you don't need much equipment to workout." You can do bodyweight exercises, run outside, jump rope or do calisthenics for your cardio and do dumbbell strength exercises. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2_G2YyNugL1Y2VqQONL9rwtnFDRawJeG-kCVd4vRICjtNDYYxdaHwvel8yafESabJA1e-8TBRom847jj3mv9XliNhsGR76-yd6sBeLMcSMp5UW8RU3cj0km4b1Oiqe7PoN13JMDE5N2oG/s1600-h/Deadlift+Single+leg.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5230908462569544354" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2_G2YyNugL1Y2VqQONL9rwtnFDRawJeG-kCVd4vRICjtNDYYxdaHwvel8yafESabJA1e-8TBRom847jj3mv9XliNhsGR76-yd6sBeLMcSMp5UW8RU3cj0km4b1Oiqe7PoN13JMDE5N2oG/s320/Deadlift+Single+leg.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> Dumbbell workouts are superior to lifting weights on machines. Dumbbells allow you to use "natural body motion" as you perform the exercise. You can also perform dumbbell exercises in any <a href="http://myfitnesshut.blogspot.com/2007/11/fitness-tips-article-series-part-5.html">plane of motion</a>. Machines and even barbells (sometimes) restrict natural movement. Machines typically use the sagittal plane of motion. Daily human movement uses all three planes of motion (<a href="http://myfitnesshut.blogspot.com/2007/11/fitness-tips-article-series-part-5.html">sagittal, frontal, transverse</a>). Dumbbells allow you to train one-limb-at-a-time (unilateral training). Therefore, each arm and leg is forced to do "its share" of the work. Also, if one arm or leg is stronger than the other, dumbbell work can correct the strength imbalance. Unilateral training also challenges the <a href="http://sportsfitnesshut.blogspot.com/2007/11/core-training-article-series-part-1.html">core</a> more than bilateral training. Along the same lines, dumbbell exercises improve your <a href="http://sportsfitnesshut.blogspot.com/2008/01/dynamic-balance-and-proprioception.html">balance</a> because they force weaker muscles to "catch up" with the stronger ones. You can also do more challenging exercises such as single leg dumbbell deadlifts to improve your strength and balance. This will also challenge your nervous system more. Dumbbell workouts allow you to be more creative with your exercises such as doing a squat-to curl-to press movement. Finally, dumbbell exercises are many times safer than the barbell counterparts. If you have to suddenly drop the weights, dumbbells are easier to discard. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball 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>

Advantages Of Working Out With Dumbbells

I hear this phrase often, "I don't have any equipment to workout with." My answer is always the same--"you don't nee...

Client Fitness Question Of The Week, 5

One of the top excuses that people make for not working out is: "I don't have time to workout!" This client question will take that excuse away! Client Q: If you only had time to do 4 exercises, which ones would you recommend? Mark's A: <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part_11.html">Squats</a>, <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part_17.html">Deadlift</a>, <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part_2834.html">Seated Row</a> and Bench Press. Together, these exercises will work your entire body. Squats (bodyweight, dumbbell or barbell) and deadlifts (dumbbell or barbell) are compound exercises (multi-joint) and should be a part of your workout regimen. They require leg strength, core strength and good posture. These exercises also build muscle and burn fat. Some have experienced injury from doing squats and deadlifts because of incorrect technique. The row exercise (also compound) has many variations. The back muscles targeted during the seated row exercise are the latissimus dorsi, teres major, middle trapezius and rhomboids (biceps are also worked). For many, too little time is spent on strengthening the back muscles. When you don't adequately strengthen your back muscles, you are affecting your pulling potential. And, to have good upper body muscular balance, you need to work your backside as well as your frontside. The bench press is a popular compound exercise and also has many variations. It primarily works the chest (pectorals), triceps and anterior deltoid muscles. There it is! A great workout for the "busy" person! It works every time! 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>

Client Fitness Question Of The Week, 5

One of the top excuses that people make for not working out is: "I don't have time to workout!" This client question will ta...