Best Weight Loss Tips

Fitness Question Of The Week, #14

Muscle never changes into body fat....check out this question: Client Q: I used to have a pretty muscular body when I was younger...now at age 41, because I have't been exercising, alot of my muscles have turned into fat. What can I do to change my body? Mark's A: First, muscle never changes into body fat. Because you are inactive, your muscles have lost mass. And, your fat cells were still there although they had shrunk. So, now the fat cells are taking over! Also, your <a href="http://myfitnesshut.blogspot.com/2008/04/your-metabolism-and-fat-loss-part-1.html">metabolism</a> begins to slow down in your thirties. Your metabolism will slow down even more because you are also losing muscle mass. In your early thirties, you can begin to lose as much as one-half pound of muscle each year. Inactivity will make this problem even worse. Remember, muscle mass speeds up your metabolism because your body has to work harder to maintain muscle mass. So, you begin to lose muscle mass and gain <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">body fat</a> Lean body mass can be maintained/increased (and body fat decreased) throughout your life through exercise and weight training. Thirty-five to 50 daily calories are burned by one pound of muscle. Weight training also helps to keep your bones strong (<a href="http://myfitnesshut.blogspot.com/2007/04/avoid-osteoporosis-pill.html">preventing osteoporosis</a>). Train hard and smart! Be safe on this Halloween! 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>

Fitness Question Of The Week, #14

Muscle never changes into body fat....check out this question: Client Q: I used to have a pretty muscular body when I was younger...now at ...

Burpees--A Great Cardio Routine

You know I don't like fitness gadgets, gimmicks, weight loss pills/powders/patches or any <a href="http://myfitnesshut.blogspot.com/2007/10/truth-about-commercial-weight-loss.html">quick weight loss scheme</a>.....If you need to change up your high intensity <a href="http://myfitnesshut.blogspot.com/2008/07/simple-effective-cardio-workout.html">interval cardio</a> routine, here is a great choice----do full speed burpees for 20 minutes.....trust me, it is a great full-body exercise that will increase your strength endurance, power and <a href="http://myfitnesshut.blogspot.com/2007/10/anaerobic-exercise-for-middle-aged-and.html">anaerobic conditioning</a> (remember, aerobics is an exercise done for more than 2 straight minutes). Exercises like sprints are anaerobic. Research has proven that anaerobic conditioning will give you superior <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">fat loss</a> and heart health. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9VDeROv4RFJTmqHJv6Kzgp_-wVVTqM6KPQ_Ht44rISZgSzQTPOwPPIho50MTZ6zwd7j1u7zOkI3PuQCnX0XSedjkHxrFLY1-3YT3-yKBDjh_9cHY9GsipCzxpL4ilepgW6nYnqxA2EdYH/s1600-h/Burpees.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5262822512701763282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9VDeROv4RFJTmqHJv6Kzgp_-wVVTqM6KPQ_Ht44rISZgSzQTPOwPPIho50MTZ6zwd7j1u7zOkI3PuQCnX0XSedjkHxrFLY1-3YT3-yKBDjh_9cHY9GsipCzxpL4ilepgW6nYnqxA2EdYH/s320/Burpees.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 181px;" /></a> You can use the burpee exercise as an interval cardio routine to ramp up your fat-burning and conditioning: --1 minute full speed burpees --2 minutes walk or jog --Do this routine for 20 minutes and you're done! From a squat position with your hands on the floor, kick your feet back to a pushup position. Quickly return your feet to the squat position and jump as high as you can from the squat position. Repeat this exercise at full speed for 1 minute! Whew! Walk or jog for 2 minutes and burpee again! Go for it! Train hard and smart! 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>

Burpees--A Great Cardio Routine

You know I don't like fitness gadgets, gimmicks, weight loss pills/powders/patches or any quick weight loss scheme .....If you need to c...

Train Hard For Marathons......But Know When To Back Off

This just in.....if you get "too skinny" because of your workouts, then you're over-training and/or not eating enough! Marathon, half-marathon and triathlon competitors take note: being "rail thin" does not look good and has to be unhealthy! Back off (or taper off as you say) your training and take care of yourself! Mark, what's bringing this rant on? I've seen more than one friend over-training for these events and literally "running themselves into the ground" with: 1. Repetitive stress injuries like <a href="http://myfitnesshut.blogspot.com/2008/05/article-series-lower-leg-injuries-and.html">plantar fasciitis</a>, runner's knee and <a href="http://myfitnesshut.blogspot.com/2008/04/article-series-lower-leg-injuries-and.html">Achilles tendinitis</a>. 2. Poor food intake. Common sense would tell you that "I need to eat more" because I'm burning calories like crazy during training. Marathoners, swimmers, triathletes need high amounts of daily carbs. About 3.5 to 4.5 grams per pound of body weight is needed. So, a 180 pound athlete would need 630 to 810 grams of carbs per day. These athletes sometimes use <a href="http://sportsfitnesshut.blogspot.com/2008/03/carbohydrate-loading-may-help.html">carbohydrate loading</a> before events. Endurance athletes also need higher levels of protein to continually rebuild and repair the body's muscles and tissues. For example, if you weigh 190 pounds and want a high protein intake (0.9 gms/lb), you'll need 171 grams of protein. Just eat foods with protein sources in every meal and you should be fine. You also need adequate <a href="http://myfitnesshut.blogspot.com/2008/10/focus-on-my-fitness-huts-top-100_23.html">fat intake</a>. As a marathoner or triathlete, you can benefit from eating moderate amounts of fat (such as flax oil and omega 3s found in coldwater fish) because of the availability of oxygen during exercise or competition. 3. Loss of muscle mass. Marathoners and triathletes should <a href="http://myfitnesshut.blogspot.com/2008/05/marathoners-should-cross-train.html">cross-train</a> with <a href="http://sportsfitnesshut.blogspot.com/2008/06/running-wont-give-you-leg-strength.html">strength exercises</a>, running exercises (sprints and long distance runs) and <a href="http://sportsfitnesshut.blogspot.com/2007/11/sports-power-article-series-part-4.html">power exercises</a>. This will make you a stronger more efficient runner. 4. If you end your marathon or triathlon competition with worst long-term health and fitness, then you need to adjust your training for these events. Train hard and smart! 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>

Train Hard For Marathons......But Know When To Back Off

This just in.....if you get "too skinny" because of your workouts, then you're over-training and/or not eating enough! Marath...

Don't Wait Until January To Get Fit

The great thing about fitness is that you can start it anytime....and today is always the best day to get started! Procrastination is one of the biggest barriers to getting fit....what are you waiting for? What's going to be different in January that will make you more <a href="http://myfitnesshut.blogspot.com/2007/07/what-motivates-you-to-workout.html">motivated to workout</a>? I won't say "resolution." I would rather call it "determination." Afterall, we end up doing the things that we "really want to do!" What does it take for you to get back on your exercise track?" How long has it been since you really exercised? The good news is that it doesn't matter if you have been off track for one week or for 3 months! Just get started exercising again! There's 10 weeks until January 2009.....you could lose 10 pounds of <a href="http://myfitnesshut.blogspot.com/2008/08/focus-on-fat-loss-not-weight-loss.html">body fat</a> by then and be well on your way to getting the lean body you want. Or, by putting it off, you could be 10 pounds heavier! Make the commitment and start 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>

Don't Wait Until January To Get Fit

The great thing about fitness is that you can start it anytime....and today is always the best day to get started! Procrastination is one o...

I Saw The Greatest Man On Earth This Weekend!

No, I didn't see John McCain or Barack Obama...and I didn't see my favorite sports hero or movie star.....I saw my daddy this weekend! To me, he is the greatest man on earth for alot of different reasons. Since I'm writing about fitness in this blog, I will use the reason that will help me make a point about reaching your fitness goals. One of the best things my daddy instilled in me (and momma also) was how to have a positive outlook during any situation in life.....It is the outlook that "you can do it no matter what." Its the positive attitude that money can't buy! So, what's your outlook on your health and fitness? Have you tried and tried different diets that just keep your weight yo-yoing? Been in a rut and just stopped exercising at all? Have you been on a "binge eating" tear? Or are you starving yourself trying to lose weight? Or, you just can't kick that "sugar habit?" Have you given up on improving your body composition? Guess what? YOU CAN REACH YOUR FITNESS GOALS--WITH WILLPOWER AND EXPERT GUIDANCE! YOU CAN DO IT NO MATTER HOW MANY TIMES YOU HAVE FAILED IN THE PAST! Start this week by adjusting your mental attitude to a more positive outlook! You can do it no matter what! 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>

I Saw The Greatest Man On Earth This Weekend!

No, I didn't see John McCain or Barack Obama...and I didn't see my favorite sports hero or movie star.....I saw my daddy this weeken...

Top 100 Fitness And Nutrition Tips, #4

Unlike all the talk about the lastest <a href="http://myfitnesshut.blogspot.com/2008/09/maybe-fad-diet-trend-is-changing.html">diet pill or fad diet</a>, the emphasis placed on properly training your body's <a href="http://myfitnesshut.blogspot.com/2008/01/exercise-technique-article-series-part_04.html">core</a> is not over-hyped! Stabilizing and strengthening your core is where your training should begin and not with your arms and legs! A strong and powerful core will maximumize the strength in your arms and legs....and you will have fewer injuries...so here it goes.... 24. The body's core is so much more than your "six pack" abs! A strong core will maximize your strength and speed. Since the core is your body's center of gravity and all movement begins with the core, it is important to strengthen and stabilize it. 25. Transversus abdominis - the deepest of the abdominal muscles, it lies under the obliques and wraps around your spine for protection and stability. Think of the transversus abdominis as "your internal weight belt." It is recruited when you brace your torso during an exercise. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_uVJ7lxdRzNKQdFBbvR8Asp4Qj9_JRTVrNj6nm7ARev8xuE62zMKc5H-vtGJRPTLYEXd_65E2pN3xRQ01GRFVy_04Qc2wDXDwwPI1jQMFgl7prGXUd_ul1RoOmZwe4Vx-C-AeMZSVriQ/s1600-h/Transverse+Abdominis.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5137803545681858754" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_uVJ7lxdRzNKQdFBbvR8Asp4Qj9_JRTVrNj6nm7ARev8xuE62zMKc5H-vtGJRPTLYEXd_65E2pN3xRQ01GRFVy_04Qc2wDXDwwPI1jQMFgl7prGXUd_ul1RoOmZwe4Vx-C-AeMZSVriQ/s320/Transverse+Abdominis.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> 26. External obliques - these muscles are on the side and front of the abdomen and wrap around your waist. Planks, planks with knee tucks, side planks and cable or medicine ball rotations work these muscles well. 27. Internal obliques - these muscles lie under the external obliques and run in the opposite direction. Planks, planks with knee tucks, side planks and cable or medicine ball rotations work these muscles well. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIG0TbTbgbtOY87u04e3XQbvWKZu96WUZ_hs1MErSK5-UQkn3WuNjopIjMQnt-oTPxuN08xqC2SHx3QD5KDMCiBkCLGqTVr10I7f7HB_A-hjTSqVLNhU7GBdeBsuCXPyhPPKOAeIGv8HU/s1600-h/Core+of+man.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5137807028900335826" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIG0TbTbgbtOY87u04e3XQbvWKZu96WUZ_hs1MErSK5-UQkn3WuNjopIjMQnt-oTPxuN08xqC2SHx3QD5KDMCiBkCLGqTVr10I7f7HB_A-hjTSqVLNhU7GBdeBsuCXPyhPPKOAeIGv8HU/s320/Core+of+man.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> 28. Rectus abdominis - this is the "six pack" part of the abs that runs down the front of the abdomen. Swiss ball rollouts/rollups and mountain climbers work the rectus abdominis muscles well. Don't place too much emphasis on the rectus abdominis while inadequately training other areas of the core. 29. Erector spinae - this collection of muscles runs along your neck to your lower back. Make <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part.html">back extensions</a>, cobras and bridges a regular part of your core training. 30. Training the muscles of the core corrects <a href="http://myfitnesshut.blogspot.com/2007/11/your-bodys-posture-get-it-corrected_21.html">postural imbalances</a> that can lead to injuries. A core conditioning program will decrease the likelihood of back and neck pain, incontinence, ruptured disks, muscle and ligament strains. 31. People with chronic low back pain have inadequate firing of the transversus abdominis, internal oblique, multifidus and deep erector spinae. 32. Training the abdominal area without proper pelvic stabilization increases intradiscal pressure and compressive forces in the lumbar spine. 33. Core training done without proper recruitment of the tranversus abdominis, multifidus and other stabilizers will lead to the development of muscle imbalances. 34. People with chronic low back pain have inadequate stabilization endurance. Improve core endurance by training with the "time under tension" method. This method of contraction lasts for 6-20 seconds. 35. Maintaining the cervical spine in a neutral position (head in line with torso) during core training improves <a href="http://myfitnesshut.blogspot.com/2007/11/your-bodys-posture-get-it-corrected_21.html">posture</a>, muscle balance and stabilization. If the head protrudes (forward head) during training, the sternocleidomastoid (anterior neck muscle) is recruited. This can lead to pelvic instability. Keep your FOCUS! See ya tomorrow! 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>

Top 100 Fitness And Nutrition Tips, #4

Unlike all the talk about the lastest diet pill or fad diet , the emphasis placed on properly training your body's core is not over-hyp...

FOCUS ON: What You Eat....And How Much, #10

You have what you need to improve your FOCUS ON your eating habits....now its time to make it happen. You can break any habit, good or bad, in about 21 days. Start making changes a little at time, like: 1. MAKE THE COMMITMENT TO CHANGE YOUR EATING HABITS AND DON'T "GIVE UP" EVEN IF YOU "GIVE IN" AT TIMES! PERSEVERANCE IS THE KEY TO BEING SUCCESSFUL WITH ANYTHING! 2. Reduce your portion sizes during meals. Don't "super-size" or "go for seconds and thirds." 3. Pack your food instead of eating out during the day. 4. Keep a food journal to keep yourself in check. Also, get an accountability partner. Become an online <a href="http://www.yourfitnessuniversity.com/fitnesshutmembers.html">My Fitness Hut Member</a> and I'll personally hold you accountable! 5. Limit sugary foods and drinks, processed foods, fried foods, saturated fats/trans fats and fast foods. Substitute these foods with whole, natural foods. 6. Go back and read parts 1 through 9 of this article series! Keep your FOCUS! Next up.....FOCUS ON: My Fitness Hut's Top 100 Fitness and Nutrition Tips! 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>

FOCUS ON: What You Eat....And How Much, #10

You have what you need to improve your FOCUS ON your eating habits ....now its time to make it happen. You can break any habit, good or bad...

FOCUS ON: What You Eat.....And How Much, #9

GET THE NUTRITION YOU NEED MAINLY FROM FOOD! SUPPLEMENTS ARE JUST THAT----SUPPLEMENTS...... If you are depending on weight loss supplements to lose weight, you will be disappointed. Research has proven that these supplements have no long-term benefit. Also, some of these supplements could be harmful to your health. <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">Burn fat and lose weight</a> with hard work through a well designed fitness and nutrition program--AND PATIENCE. There are no shortcuts to long-term fitness and health! What about the safety of the dietary supplements (pill, powder or fluid) you are taking? Check out the "Generally Regarded As Safe" (GRAS) list published by the U.S. Food and Drug Administration. Also, consult with your doctor and always follow the instructions on the label when taking any dietary supplement. There are no guarantees but you are smart to do as much research as possible. The supplements I recommend: multivitamins, fish oil, flaxseed/flax oil, omega 3s and omega 6s----these all relate to improving your health and not building your lean body! Keep your FOCUS.....see ya tomorrow for the last article in this series! Next up.....FOCUS ON: My Fitness Hut's Top 100 Fitness and Nutrition Tips! 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>

FOCUS ON: What You Eat.....And How Much, #9

GET THE NUTRITION YOU NEED MAINLY FROM FOOD! SUPPLEMENTS ARE JUST THAT----SUPPLEMENTS...... If you are depending on weight loss supplements...

FOCUS ON: What You Eat.....And How Much, #8

How do you decide "HOW MUCH TO EAT" each day? It makes a difference....don't believe claims made by some advertisers that "you can eat as much as you want and still lose weight." Remember, metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (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 calorie needs starts with your BMR. It is critical for you to know your BMR if you want to burn fat and lose weight. If you maintain a calorie 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 calorie 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. As I mentioned earlier in this series, the type of food you eat and timing of food you eat is very important for your metabolism to work right. Your body needs adequate amounts of the macronutrients (<a href="http://myfitnesshut.blogspot.com/2008/10/focus-on-what-you-eatand-how-much-4.html">carbohydrates, proteins, fats</a>) to function right. Keep your FOCUS.....see ya tomorrow! 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>

FOCUS ON: What You Eat.....And How Much, #8

How do you decide "HOW MUCH TO EAT" each day? It makes a difference.... don't believe claims made by some advertisers that ...

FOCUS ON: What You Eat.....And How Much, #7

What you eat really matters....quality calories should be your goal. Junk food, like chips, donuts and sodas, aren't nutritious and have loads of calories. They also have you wanting to eat more in just a short time. Control your eating with a nutrition plan and <a href="http://myfitnesshut.blogspot.com/2008/07/keeping-food-journal-will-increase-your.html">food journal</a>. Pack your lunches and snacks instead of eating out at work. If you eat at a restaurant for dinner, check out the menu online so you know what to order. Most restaurants now have a "healthy foods" menu. One way to eat quality calories is to "eat your calories" instead of "drinking your calories." When you eat food, you have more satiety and you are more likely to take in fewer calories. Another way to control <a href="http://myfitnesshut.blogspot.com/2007/10/caloric-deficit-is-needed-over-time-to.html">calorie intake</a> is to eat more water based foods (volume eating). The basics of it is to eat as many foods with high water content/low calories as you can. Foods such as fresh fruits and vegetables are examples. These types of foods help you to feel fuller (satiety) while eating fewer calories. For instance, grapes with the same calorie amount as raisins will provide more satiety and theoretically help you eat less the rest of the day. Energy density of food is a key component when trying to add volume to your diet. Energy density (ED) is defined as the amount of calories of a food divided by its weight in grams. You would basically focus on foods rich in fiber with high water content (or low ED value). Fresh fruits (apples, etc.) and vegetables (such as tomatoes and broccoli) whole grain pastas, rice, whole grain breads and cereals, soups, salads and skinless white chicken/turkey are some examples. Other dryer foods could be added to your diet on a limited basis. Dryer foods would be starchy fruits and vegetables, salad dressings, crackers, etc. The old rule still applies: A <a href="http://myfitnesshut.blogspot.com/2007/10/caloric-deficit-is-needed-over-time-to.html">caloric surplus</a> (consume more calories than you burn) will cause you to gain weight! Hopefully a diet high in water content will cause you to consume fewer calories while providing all the nutrition you need. And while you're at it, drink about half an ounce of water for every pound of your body weight every day. So, if you weigh 140 pounds, drink at least 70 ounces of water a day. If you workout, drink even more water (a cup of water for every 15 minutes of exercise). Keep your FOCUS.....see ya tomorrow! 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>

FOCUS ON: What You Eat.....And How Much, #7

What you eat really matters....quality calories should be your goal. Junk food, like chips, donuts and sodas, aren't nutritious and hav...

FOCUS ON: What You Eat.....And How Much, #6

How was your weekend? Get enough rest? Its hard to do sometimes because we crowd our schedules with so many things! Sometimes, we wear "I'm too busy" like a badge of honor....well, its not.....if you are not sleeping (resting) enough, you are hindering your health and fat loss potential. When you wake up during the night because you can't sleep, you are likely to eat when you should be sleeping. And, you will throw your metabolism "out of wack." I am a nightowl so getting enough sleep is always a challenge for me. Researchers have found that the less sleep the test subjects got, the higher their body mass index. The shorter sleep time altered the subjects hormone levels, energy decreased and appetite increased. And we already knew that decreased energy affects your workout performance. What's enough sleep? The general rule is 8 hours of sleep a night. Some may need more sleep or a little less than 8 hours. Don't sabotage your exercise program and weight loss efforts by not getting enough shut-eye. If you do happen to wake up at night, eat an orange instead of ice cream! Keep your FOCUS.....see ya tomorrow! 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>

FOCUS ON: What You Eat.....And How Much, #6

How was your weekend? Get enough rest? Its hard to do sometimes because we crowd our schedules with so many things! Sometimes, we wear ...

FOCUS ON: What You Eat.....And How Much, #5

Eating on the weekend can be treacherous! You need to plan for it or you might end up on a "wild eating safari!"......here are some tips: 1) Don't stop your exercise program the whole weekend! Try to work out at least one day during the weekend. 2) At your football tailgate parties or cookouts this weekend, go easy on the condiments like sauces, dips, spreads, etc. They are loaded with calories. 3) Eat every 3-4 hours to keep your metabolism ramped up and to avoid binge eating. 4) This rule always applies---if its fried, let it slide! Also, skip the fast food as much as possible. 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! 7) Don't spend all of your time eating or drinking at the tailgate parties. 8) Snack on some walnuts or almonds before you go to the party. They are good for you and you won't arrive at the party starving. 9) Drink lots of water at the party and you will eat less. 10) Allow yourself one dessert (or a sample of a few) during the party. 11) Never skip both your Monday and Friday workouts! If you do, you are likely to go 4 straight days without working out! This sometimes turns into months and years! Keep your FOCUS this weekend.....see ya Monday! 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>

FOCUS ON: What You Eat.....And How Much, #5

Eating on the weekend can be treacherous! You need to plan for it or you might end up on a "wild eating safari!"......here are so...

FOCUS ON: What You Eat......And How Much, #4

OK...there are sometimes a benefit to cycling carbohydrates, loading carbohydrates, etc. Let's not deal with the exceptions right now.....remember, you are trying to establish eating habits that will help you for a life time and not just some 30-day weight loss program! The type of food you eat and timing of what you eat is very important for your metabolism. Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, fats) to function right. Increasing lean body 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 <a href="http://sportsfitnesshut.blogspot.com/2008/03/trying-to-build-muscle-pre-and-post.html">daily protein and carbohydrate needs</a>. 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 your intake of <a href="http://myfitnesshut.blogspot.com/2008/03/consume-less-dietary-fat-to-burn-more.html">saturated fats</a> (usually solid at room temperature, such as butter) and <a href="http://myfitnesshut.blogspot.com/2008/03/consume-less-dietary-fat-to-burn-more.html">trans fats</a> ( partially hydrogenated fats found in packaged foods and fast foods). Instead, increase your intake of <a href="http://myfitnesshut.blogspot.com/2008/03/consume-less-dietary-fat-to-burn-more.html">unsaturated fats</a> (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! Keep your FOCUS.....see ya tomorrow! 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>

FOCUS ON: What You Eat......And How Much, #4

OK...there are sometimes a benefit to cycling carbohydrates, loading carbohydrates, etc. Let's not deal with the exceptions right now.....