Best Weight Loss Tips

Get Maximum Benefits From Workouts

I live near Austin, TX (home of the Texas Longhorns)....the Orangebloods really, really, really hate those OU Sooners......we need a playoff! I want to see the top 4-6 teams play each other to decide the NCAA football championship (and not polls and computer geeks)!.....anyway..... I was in a health club yesterday and I saw something common: people spending time on useless exercises, spending time on exercises that give very little benefit, wasting time between exercises or not exercising at all. For those willing to listen, I will give some workout tips without "talking down" to them. Note to men at health clubs: you don't know nearly as much about working out as you think you do! Get over your egos! Anyway, I see alot of people not using workout time wisely to get "the most bang for their bucks." Here are some examples: 1. Sitting down on machines to do exercises. A "stand up" exercise will give you more strength benefits. Example: work your hip abductors standing up instead of sitting on that machine. Your core will also get more work when you do an exercise standing up. 2. Don't do cardio on elliptical machines. You won't tone much on your body with this machine. When you have a choice, do your running cardio on the grass or sand outside instead of running on a machine. If you have to do cardio in a gym, do stepmill, jump rope, bodyweight exercise cardio (such as mountain climbers) or treadmill. 3. Don't take 5 minutes between exercise sets! This is your workout, not social hour. Socialize after your workout. 4. Along the same lines, your 5-10 minute warmup is used to get your body ready for your workout! Talking to your friends for 10 minutes is not a warmup! 5. Cut your workout time down from 2-3 hours to 1 hour or less. Challenge yourself during your workout. Also, see #3 above. 6. This one is for men: if you only do bench press, that is not a full workout! 7. And this one is for women: you will tone your butt, hips and thighs much better and faster with lunges, step ups and squats (hint: don't do the sitting hip abductor machine and the sitting adductor machine)! 8. Sitting in the steam room or sauna for an hour is not a workout. Sit in those rooms after your workout. You get the idea...... Train hard and 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>

Get Maximum Benefits From Workouts

I live near Austin, TX (home of the Texas Longhorns)....the Orangebloods really, really, really hate those OU Sooners......we need a playoff...

Quick, Effective Post-Thanksgiving Day Workout

Hope you enjoyed your Thanksgiving Day......anyway, I don't understand why people are rushing to the stores early in the a.m. today to Christmas shop or I should say to push, cuss and punch each other out rushing through the doors! There are already fights breaking out here over, uh, iphones and Wiiis! Here's a quick 30-minute circuit workout for you: Warm up: 12 Prisoner Squats and 3 minutes jump rope 1. Jumping Jacks, 45 seconds, fast 2. Dumbbell Squat to Curl to Shoulder Press, 12 repetitions, moderate pace 3. Butt Kickers (run in place), 30 seconds, fast 4. Pushups, 12 repetitions 5. Medicine Ball Chop, 10 repetitions each side, moderate pace 6. Walking Lunges with Medicine Ball Rotation, 8 repetitions each leg 7. Rest 2 minutes between circuit. Repeat circuit 2 more times. Train hard and 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>

Quick, Effective Post-Thanksgiving Day Workout

Hope you enjoyed your Thanksgiving Day......anyway, I don't understand why people are rushing to the stores early in the a.m. today to C...

A Good Post-Workout Drink? Protein....or Milk

Feed your muscles before and after your workouts so they will rebuild bigger and stronger. If you "got milk" then that's good.....sometimes milk gets a bad rap. Milk is actually a good post-workout meal if you don't happen to have your protein shake handy (or if you don't do protein shakes like me). Post-workout nutrition is important to help your body recover from intense exercise (especially weight training). You need to replenish your body's reserves so your body will rebuild and repair itself. You don't need to eat immediately after your workout but there is a 30-45 minute window where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth. <a href="http://rapidfatlossandsixpackabs.com">Eat these 3 Veggies to Burn More Abdominal Fat</a> According to research done at The University of Texas Medical Branch in Galveston, milk (fat-free or whole) boosted muscle protein synthesis and growth. And, whole milk increased protein synthesis and growth more than fat-free milk. Another note: milk is alot cheaper than those designer whey and casein protein powders and drinks! As long as your post-exercise meal consists of carbohydrates, protein and a small amount of essential fats, you will be just fine. You could make a drink, such as a smoothie. The smoothie works great because it is quickly digestible. A ratio of 2g carbs/1g protein is what you need. Train hard and safe! <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=248">Eat These 3 Foods to Burn More Belly Fat</a> Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

A Good Post-Workout Drink? Protein....or Milk

Feed your muscles before and after your workouts so they will rebuild bigger and stronger. If you "got milk" then that's good....

Plan Your Meals Carefully---Starting This Thanksgiving Week!

Yes, I said Thanksgiving Week! The holiday spirit really starts this week---Thanksgiving week! Enjoy the family and THE FOOD! Just plan your meals and keep exercising (emphasis on exercising)....good workouts can cover alot of eating mishaps! Anyway, there's no reason to make yourself miserable by "hating to eat" or "binge eating." Personally, I'm going to eat pretty much what I want on Turkey Day...I'm also going to workout morning and late evening....it'll be "a wash" at worst as they say. You can come up with your own strategy but here are a few pointers to get you through Thanksgiving week: 1) Don't stop or slack off on your exercise program! And, if you aren't exercising, this would be a great time to start. 2) Try to at least maintain your pre-Thanksgiving weight during the long holiday week. 3) Go easy on the food condiments and other sauces. They are loaded with calories. 4) Stick to your normal nutrition plan as much as possible during the long Thanksgiving holiday. 5) This rule always applies to any day---if its fried, let it slide! 6) Alcohol has calories too---7 calories per gram to be exact. Don't tank it too much! 7) You don't have to eat until you are stuffed! Just eat enough to satisfy yourself. 8) Don't spend all of your time eating on Thanksgiving Day! Walk around the mall for a couple of hours, walk the pets everyday, play flag football, rake all those leaves in your yard, etc. 9) Drink lots of water and unsweetened tea. No sugary drinks! And, allow yourself one dessert (or a sample of a few) on Thanksgiving Day. 10) On Thanksgiving Day: start your day with a workout and toward the end of your day take a long walk in the park. Be safe! Download your <a href="http://www.yourfitnessuniversity.com/holiday_eating_tips_for_weight_management.html">FREE Holiday Eating Tips book</a> now! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Plan Your Meals Carefully---Starting This Thanksgiving Week!

Yes, I said Thanksgiving Week! The holiday spirit really starts this week---Thanksgiving week! Enjoy the family and THE FOOD! Just plan y...

Get In "Extra Ab Work" On Cardio Days

One of the things I have done for years is combine my cardio with "extra body part" strength training. One of the reasons I started doing this was because cardio is not my favorite thing to do.....so, I needed to make it interesting. Let's say you want to get in some more work on your quest for "6-pack abs".... This is different than "spot training." The extra "ab work" is in addition to your regular full body strength training workout (preferably on a different day). And, you would only do the extra ab work 1-2 days a week. The workout would go something like this: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_EOhV3rFDyDzpvDmmS244EQ8v3_J5PVLmmpgDpG8xDop9Z-FSGqud8H5VvAqv-iDNuxpNHT_xvLZ9Sf6eXrrurEOW2GYMg8sLPmAUBd0JiqgueKOhwgcBi8Ryi8XO1CjU5a9y9-6wnfbZ/s1600-h/Pushup+Plank+with+Leg+Lift.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5271000467783162338" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_EOhV3rFDyDzpvDmmS244EQ8v3_J5PVLmmpgDpG8xDop9Z-FSGqud8H5VvAqv-iDNuxpNHT_xvLZ9Sf6eXrrurEOW2GYMg8sLPmAUBd0JiqgueKOhwgcBi8Ryi8XO1CjU5a9y9-6wnfbZ/s320/Pushup+Plank+with+Leg+Lift.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" /></a> --10 minutes, interval cardio (sprint interval cardio on grass is my favorite) --10-15 minutes, circuit training, 3-4 ab strength exercises --10 minutes, interval cardio This workout technique is a proven fat-burner and my clients have had success with it. If you need to change up your workout routine or just need the extra work, then give it a try. 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>

Get In "Extra Ab Work" On Cardio Days

One of the things I have done for years is combine my cardio with "extra body part" strength training. One of the reasons I star...

Women's Butt Blaster Do's And Don'ts, 4

A quick note: after age 30, a woman can lose 5 pounds or more of muscle per decade if she is sedentary....this means that any weight gain you had would be fat...and your bone health would be on the decline....just more reasons to keep regular exercise a part of your life. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO7fOx8pgUjeOvfSVzcclf0Q-IG3NdbXTV0TkvKUJEG5HysThhj31YLwepNtDsPfguTFTVsm1IvKzJYWh5zGeLm6yGnfjTt-hp1g9iN60y2ECumUY8yTRGKZDgsUmYq3HjUifdMDUmnaNm/s1600-h/Mountain+Climber+woman.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5270630802540971538" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO7fOx8pgUjeOvfSVzcclf0Q-IG3NdbXTV0TkvKUJEG5HysThhj31YLwepNtDsPfguTFTVsm1IvKzJYWh5zGeLm6yGnfjTt-hp1g9iN60y2ECumUY8yTRGKZDgsUmYq3HjUifdMDUmnaNm/s320/Mountain+Climber+woman.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 256px;" /></a> I had a question from a client who said, "can I combine my cardio and butt blaster strength workout into the same workout?" Of course, and it would give you an even better workout. Adding cardio blasts to any strength workout makes it a better (and tougher) workout! Its pretty simple to do. It would go something like this: Between each butt blaster exercise set (like step ups, prisoner squats or deadlifts), do 30-45 seconds of an exercise like jump rope, mountain climbers, butt kickers or squat jumps full speed. It's just that simple and that tough! Try to do the whole 30-45 minute workout without any rest between exercises. Rest 2-3 minutes after completing the circuit and repeat the circuit 1 or 2 more times. One more note....when you blast your lower body this hard, make sure to stretch after workouts. Static stretches are important like: 1. <a href="http://myfitnesshut.blogspot.com/2007/10/dont-neglect-your-piriformis-muscle.html">piriformis stretch</a> 2. <a href="http://sportsfitnesshut.blogspot.com/2008/02/want-to-be-better-athlete-get-swivel.html">kneeling hip flexor</a> 3. <a href="http://myfitnesshut.blogspot.com/2007/12/flexibility-article-series-part-2.html">hamstring stretch</a> 4. quadriceps stretch 5. adductors stretch (you can use side lunges for this) 6. calves/peroneals/Achilles tendon 7. foot circles (for shin conditioning) 8. Bottom of foot roll on tennis ball 9. low back stretches <a href="http://myfitnesshut.blogspot.com/2007/12/flexibility-article-series-part-3.html">Foam rolling (self massage)</a> is also great and something you can do anytime. 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>

Women's Butt Blaster Do's And Don'ts, 4

A quick note: after age 30, a woman can lose 5 pounds or more of muscle per decade if she is sedentary....this means that any weight gain y...

Women's Butt Blaster Do's And Don'ts, 3

Okay, let's look at some strength exercises...I'm not going to cover body types here again. Your body type does matter when it comes to sculpting your body, especially your lower body. Two people following the same program can get different results. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6nEDlIYTNBrf9wqDorTNntWb1z5vD_0C_zwG2iFdYG5nM8OnHdw8z-8RFfNVuMiVQ3d32yuv_rA3PgrbWeIrJi-bwFra-EVPPJeS4AFylWxVVxQGdBq3wFSSwrudU_Uge4xQ9dQwpYKRw/s1600-h/barbell+deadlift+B.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5270262742135090050" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6nEDlIYTNBrf9wqDorTNntWb1z5vD_0C_zwG2iFdYG5nM8OnHdw8z-8RFfNVuMiVQ3d32yuv_rA3PgrbWeIrJi-bwFra-EVPPJeS4AFylWxVVxQGdBq3wFSSwrudU_Uge4xQ9dQwpYKRw/s320/barbell+deadlift+B.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 242px;" /></a> As with any strength training, you need to train your lower body in all 3 planes of motion to insure balance and maximum toning. You definitely want your butt, hips, thighs and overall legs to look good in 3-D space! As for strength training? You can't leave out <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part_11.html">squats</a>! Do your squats---bodyweight squats, dumbbell squats, barbell squats, split squats, lateral squats, one-legged squats, etc. Mix it up but do them. The benefits of the squat exercise extend beyond your legs. The same can be said for <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part_17.html">deadlifts</a> (traditional, stiff-legged or other variations). Other top glute/hip/leg exercises are: 1) Step ups (front, side, transverse) 2) Lunges (front, side, transverse) 3) Standing cable or ankle weight hip abductors/leg adductors 4) Standing cable or ankle weight leg kickbacks 5) Various jump training exercises, such as box jumps and squat jumps 6) Good mornings 7) Glute/Hamstring Drops 8) Standing, prone or floor hip extensions 9) Floor lateral thigh raises 10) Glute bridges and marching glute bridges If these exercises become easy for you, then increase resistance or intensity (such as full speed power versions of some of these exercises). Be sure and download your <a href="http://www.herfitnesshut.com/14-day-womens-metabolic-fat-loss">Free 14-Day Women's Metabolic Fat Loss 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>

Women's Butt Blaster Do's And Don'ts, 3

Okay, let's look at some strength exercises...I'm not going to cover body types here again. Your body type does matter when it come...

Women's Butt Blaster Do's And Don'ts, 2

You can use cardio to blast the butt fat and overall body fat----just do the right type and intensity...top cardio exercises to blast butt, hips and thighs fat are: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHowHXMFn61rTJFi3hJS7dt5Xkkc6hpa0QoejW5J3FuiVrcf9P71PUkN_YuXbtGeFa51p2jrJ09GA-AR_qSIav9Z9DYWI9_LYnMZBVG2AKjOHc5e2qhsOA-dollUGAw6v50lI1ANv_b6iA/s1600-h/Woman+running+on+grass.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5269897437158102594" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHowHXMFn61rTJFi3hJS7dt5Xkkc6hpa0QoejW5J3FuiVrcf9P71PUkN_YuXbtGeFa51p2jrJ09GA-AR_qSIav9Z9DYWI9_LYnMZBVG2AKjOHc5e2qhsOA-dollUGAw6v50lI1ANv_b6iA/s320/Woman+running+on+grass.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 212px;" /></a> 1. <a href="http://sportsfitnesshut.blogspot.com/2008/02/athletes-training-for-power-need-high.html">Sprint Intervals</a>: Sprinting activates the bulkier fast-twitch fibers. Just check out the lady sprinters at the next track meet you attend. You may not go to that extreme, but you get the idea! --on grass (incline) --on grass (flat surface) --on sand --on astroplay --DO NOT RUN ON CONCRETE, ASPHALT OR OTHER HARD SURFACES If you play soccer, it is a great change-of-pace exercise activity.....basically, all you do is sprint and jog the whole game. 2. <a href="http://myfitnesshut.blogspot.com/2008/03/burn-more-lower-body-fat-with-leg.html">Leg Circuits</a> (also a strength and/or power exercise) 3. Intervals on Stepmill 4. Intervals on Treadmill 5. Intervals on Bike (preferably outside) 6. Forget about doing cardio on elliptical machines. There's just not enough benefit when it comes to burning fat---especially butt, hips and thighs fat. When you have a choice, choose non-machine cardio. That way, you won't have a machine generating momentum for you. Don't go beyond 30 minutes on a cardio session---20 minutes is better because you can push yourself harder. Leg circuit cardio is great because you can incorporate exercises like squats, lunges, step ups and jumps. And, to get even more fat burn, do some of these exercises as full speed power exercises. Make sure you have mastered proper <a href="http://sportsfitnesshut.blogspot.com/2008/04/avoid-knee-injuries-with-proper.html">jumping and landing techniques</a> before incorporating power exercises into your cardio routine. Again, all it takes is 20 minutes per session. Its pretty simple. Just do 3-4 days per week of intense cardio and you'll be fine (hot)! I'll talk about strength training in the next articles. Be sure and download your <a href="http://www.herfitnesshut.com/14-day-womens-metabolic-fat-loss">Free 14-Day Women's Metabolic Fat Loss 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>

Women's Butt Blaster Do's And Don'ts, 2

You can use cardio to blast the butt fat and overall body fat----just do the right type and intensity...top cardio exercises to blast butt, ...

Women's Butt Blaster Do's And Don'ts, 1

Okay ladies, this week's articles are related to helping you "sculpt" your butt and hips (thighs and legs also). <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM1JYE7Vb0SEztxYI_ujx2ldzONFszwTgF-SIxEMADF6GClwtCqr_RJKEgEX5bu2yup6kPQMZI7eU-voAuMH01aIZJOI8IdQCj7wdLVDOfZ_SsIsqAp5zZDUmzjLmKTTp8xpcSp-eUcoQR/s1600-h/lunge.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5269528654841787314" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM1JYE7Vb0SEztxYI_ujx2ldzONFszwTgF-SIxEMADF6GClwtCqr_RJKEgEX5bu2yup6kPQMZI7eU-voAuMH01aIZJOI8IdQCj7wdLVDOfZ_SsIsqAp5zZDUmzjLmKTTp8xpcSp-eUcoQR/s320/lunge.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 106px; height: 106px;" /></a> Every woman I know is concerned about: --the size and shape of her butt, --"saddle bags" forming on the hips and --"jiggling jelly" thighs (including cellulite). As for cellulite, it is actually collections of fat just underneath (<a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">subcutaneous fat</a>) the skin which causes it to dimple, pucker up or lump up. There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. What you need to know is that there are no quick fixes for cellulite (despite what some commercials promote)! Some treatments such as liposuction and mesotherapy may give you some TEMPORARY relief from your cellulite. Liposuction is actually meant to remove deep fat tissue (<a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">visceral fat</a>) and not cellulite. In my opinion, your best bet would be to reduce overall body fat through weight training and high intensity interval cardio. Some exercises that you are wasting your valuable time (very little benefit) when it comes to toning your butt, hips and thighs: 1. Seated hip abductor machine (skip this machine), 2. Seated adductor machine (skip this also), 3. Slow, long cardio sessions (there is evidence to suggest that this type of cardio shifts a woman's weight from the upper body to lower body), 4. Any fitness gadget that supposedly "tones" your butt and thighs, 5. Elliptical machine cardio sessions, 6. Seated hamstring machine (there are better alternatives), 7. Seated leg extension machine (there are better alternatives) and 8. Leg exercises done on BOSU balls, balance discs, etc. (overrated). In the next articles in this series, I will tell you what you need to do to "blast the fat" from your butt, hips and thighs. Be sure and download your <a href="http://www.herfitnesshut.com/14-day-womens-metabolic-fat-loss">Free 14-Day Women's Metabolic Fat Loss 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>

Women's Butt Blaster Do's And Don'ts, 1

Okay ladies, this week's articles are related to helping you "sculpt" your butt and hips (thighs and legs also). Every woma...

Eat More Protein To Help Weight Loss and Fat Loss

Two quick notes about eating protein to help you in your fat loss program: 1) eat protein with every meal and 2) eat about 1 gram of protein per pound of bodyweight each day. It takes your body longer to digest protein, so you will fill fuller for a longer period of time by eating more foods rich in protein (this should help you eat fewer calories during the day). Protein is also used by your body to repair and rebuild damaged tissues as a result of a tough workout (especially weight training). Quickly digesting protein shakes work well after a workout. Other daytime and nighttime meals could be comprised of slowly digesting protein (such as lean meats) that will give a constant release of amino acids into your system during the day and overnight. So, when used right, protein will help you build a lean body and help your weight loss/fat loss efforts. Good sources of protein are: --Fish, lean chicken (skinless), lean beef --Low-fat dairy: milk, cheeses, yogurts; eggs --Beans, peas, lentils --Seeds, nuts, natural nut butters Pack more protein into your healthy, balanced diet! Your body will thank you! -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>

Eat More Protein To Help Weight Loss and Fat Loss

Two quick notes about eating protein to help you in your fat loss program: 1) eat protein with every meal and 2) eat about 1 gram of protein...

Same Bad Fitness Program, Same Disappointing Results

Change makes us all uncomfortable.......and making changes in habits can sometimes be the toughest thing to do. If your exercise program isn't giving you the results you want then there's a reason. Changes have to be made somewhere or you will continue to be disappointed in your fitness results. From my experience as a life-long exerciser and personal trainer, there are 2 main roadblocks to people's fitness success: 1. unwilling to change your workout routine and 2. unwilling to change eating habits. There's many other reasons between those 2 main reasons but let's just look at the bottom line here.....Here's a real life example: I have a friend who has repeatedly asked me how to <a href="http://myfitnesshut.blogspot.com/2008/08/my-fitness-huts-fat-blaster-system-is.html">burn fat</a> and "get ripped." For the last year, my answer to him has been the same: 1. cut your weight training workout time down from 2 hours to 50 minutes <a href="http://myfitnesshut.blogspot.com/2008/06/add-cardio-blasts-to-your-weight.html">circuit weight training</a>, 2. cut your 60 minute, slow-paced cardio session down to 20 minutes of <a href="http://myfitnesshut.blogspot.com/2008/07/simple-effective-cardio-workout.html">interval cardio</a> and 3. follow the sample fat-burning meal plans or substitute similar food items that you like. Actually, his 2 hour workout includes about 45 minutes of socializing.....anyway, his body fat hasn't changed because he is still doing the same things. Bottom line: he has been unwilling to change so he will continue to get the same bad results. What about you? Are you unwilling to change your workout routine and eating habits? If so, you will be just like my friend----disappointed with your fitness results! 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>

Same Bad Fitness Program, Same Disappointing Results

Change makes us all uncomfortable.......and making changes in habits can sometimes be the toughest thing to do. If your exercise program is...

Get Maximum Benefits From Workouts---Without Machines!

The best workouts are the ones that you use natural body motions....that would leave out doing any exercise on a machine. Machines (Smith Machine to name one) limit your natural range of motion (try doing a squat on the Smith Machine and see how natural that feels---not!)..... <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6EsFBN6ZtETFArl-KeHnsnN2eYKILfFdkxpq15pWIv2cta3bfW5SUqUCtO2TrEyqki-3KQsY0BWMJDdbo1kFWflBWGOsoAZ_0KkbUltRjyjWfN0zMplttbHGTgjYIwBho8edBnmZHMLR4/s1600-h/Single+leg+reach.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5267664584908676754" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6EsFBN6ZtETFArl-KeHnsnN2eYKILfFdkxpq15pWIv2cta3bfW5SUqUCtO2TrEyqki-3KQsY0BWMJDdbo1kFWflBWGOsoAZ_0KkbUltRjyjWfN0zMplttbHGTgjYIwBho8edBnmZHMLR4/s320/Single+leg+reach.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 272px; height: 320px;" /></a> To be fair, machine workouts can be beneficial for beginners. But, even beginners should not stay with the machines for too long. Why? Because machines also stabilize your body for you.....you need to develop strength that allows your body to stabilize itself. Also, no two people have the same exact motions. Enter in bodyweight strength exercises and dumbbell strength exercises. These type of exercises allow you to train in all 3 planes of motion (machines usually limit you to training in 1 plane of motion--sagittal)... I don't even recommend doing cardio exercise on machines. Cardio machines do alot of the work for you. Personally, running on cardio machines bores me to tears! Try doing sprint cardio intervals outside on grass and see how tough it is to fight against gravity, ground forces and the elements! You are forced to generate all the momentum and force. Doing bodyweight strength exercises, dumbbell strength exercises and cardio exercise on grass will give you more calorie burn, more fat burn and will tone your body faster than doing the same exercises on machines. Oh yeah, another benefit---YOU DON'T NEED A GYM MEMBERSHIP. You can do these types of workouts at home, at the park or at the school yard. And, you save travel time to and from the gym. If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels): <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a> 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>

Get Maximum Benefits From Workouts---Without Machines!

The best workouts are the ones that you use natural body motions....that would leave out doing any exercise on a machine. Machines (Smith Ma...

What's Your Fitness Plan For The Holidays?

You don't have a plan?.....you'd better get one or you could come out on the other side of the holidays not looking or feeling too well.... You see, that's what it means to make a lifetime commitment to fitness. Fitness just becomes a natural part of your life---no matter what time of year it is! There's plenty of ways to enjoy the holidays and still "get in" your exercise. And, you can "reasonably follow" your nutrition plan and still eat enough of holiday goodies. Just be creative like: 1) exercise during your favorite T.V. show....each T.V. show is at least 30 minutes, 2) take a brisk 20-30 minute walk at some point during the day, 3) matter of fact, walk as much as you can (Americans definitely ride too much to places they could walk to), 4) take advantage of the holiday season and use heart-healthy spices like cinnamon, peppermint and ginger to flavor food (instead of high-calorie, fattening sauces and dips), 5) hold to your regular workout schedule at least 90% of the time during the holidays, 6) be sure to keep your daily food journal during the holidays---don't let November and December become one long eating binge, 7) keep in contact with your accountability partner during the holidays, 8) commit to fitness now---don't wait until January, 9) exercise while your kid practices her or his team sport (its boring to just sit there anyway), and 10) its not rocket science---just stay active and eat sensibly during the holidays! Come up with your own creative ways to stay fit. Celebrate and honor U.S. Veterans on their Day today! Don't have money for a gym membership? Continue reading! Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

What's Your Fitness Plan For The Holidays?

You don't have a plan?.....you'd better get one or you could come out on the other side of the holidays not looking or feeling too w...

Exercise Improves Sex And Sex Is Good Exercise!

There are alot of ways to exercise....you might as well include sex as "your most enjoyable form" of exercise! Research has proven that sex is good for your health. And, a regular exercise program will improve your self image, body composition and sex life. A recent study shows that men who have sex at least three times a week cut their risk of a heart attack in half. I'll assume that women get at least the same heart health benefits from regular sexual activity. Other research has proven that walking briskly for 20 minutes, three times a week can help your heart health. Research has also proven that a regular program of <a href="http://myfitnesshut.blogspot.com/2008/09/dont-make-this-weight-loss-mistake.html">circuit weight training</a> (including bodyweight exercises) and <a href="http://myfitnesshut.blogspot.com/2008/02/research-and-personal-experience-proves.html">high intensity interval cardio</a> will give you superior body strength/endurance and superior heart health. Start or continue your regular exercise program! Enough said! Now, go have fun and.........exercise! 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>

Exercise Improves Sex And Sex Is Good Exercise!

There are alot of ways to exercise....you might as well include sex as "your most enjoyable form" of exercise! Research has prov...

......And Stop Dreading To Do Workouts

When I played football in college, coaches always came up with exercises (bear crawls to name one) to torture us and make us tougher....we hated those type of exercises....so now, I do those exercises that I like, when I like them. For instance, the other day, my cardio workout consisted of 20 minutes of step ups for interval cardio. Why? Because that's what I felt like doing that day. And, it was tough but I didn't hate to do them. The lesson? You are more likely to stay with your exercise program if you pick exercises that you enjoy. There are tons of exercises out there so you can be creative. If you dread your workouts, then you will quit sooner rather than later. Check out this comment from my friend Corey (follow her at <a href="http://www.seecoreyrun.blogspot.com/">See Corey Run</a>) also known as Cyberpenguin. She loves to run. So, guess what? She runs alot for exercise and she will run you into the ground! Hi Mark, Thank you so much for writing this <a href="http://myfitnesshut.blogspot.com/2008/11/and-stop-wasting-money-on-fat-burner.html">article</a>! We need more people like yourself, who are strong advocates of moderate, natural, & credible approaches to fitness & nutrition! Of course, you are absolutely correct that taking superficial shortcuts won't give us long-lasting health/fitness. Taking this path is almost always counter-productive! I think the larger issue is that people get so focused on obtaining results by any means necessary, that they forget to enjoy the process itself. While health & fitness are undoubtedly important, I think that the means are just as important as the ends. It's so important to find the fun in fitness; yes, it takes effort, but too often people treat the activity like it's some form of corporal punishment. ;-) It doesn't have to be that way! It's ultimately more effective to retrain our brains, refocus our energies, & start thinking about fitness & health in more productive & sensible ways. Bravo! -C Enough said! Now, go have fun and stop dreading your workouts! 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>

......And Stop Dreading To Do Workouts

When I played football in college, coaches always came up with exercises (bear crawls to name one) to torture us and make us tougher....we h...

......And Stop Wasting Money On Fat-Burner Supplements

I think this is my week to let you know "what not to do" when you're trying to get fit and <a href="http://myfitnesshut.blogspot.com/2008/09/dont-make-this-weight-loss-mistake.html">burn fat</a>....one reason that you get frustrated with your fat loss results is that your expectations are unrealistic. If you expect fat-burner supplements to give you a lean and toned body, you will always be disappointed! Save your money! At best, fat-burner supplements might give you a short-term boost. At worst, they could kill you (remember the Ephedra horror stories)! Don't be a "scale junkie." What's a "scale junkie?" My definition of it is a person who is so worried about losing weight that they lose sight of the fact that fat loss and inches loss is much more important. <a href="http://myfitnesshut.blogspot.com/search/label/Body%20Fat">Permanent fat loss</a> takes longer and you have to really work hard and smart to achieve it. Pills, powders and patches won't get the job done when it comes to permanent fat loss/weight loss. Credible personal trainers want health, injury prevention and permanent fat loss/weight loss for you. Doctors, health professionals and personal trainers agree that the only safe and surefire way to good health and fitness is through good nutrition and <a href="http://myfitnesshut.blogspot.com/search/label/Weight%20Training">regular exercise</a>. Enough said! Train hard and smart! Download your FREE Report, <a href="http://myfitnesshut.getprograde.com/What-They-NEVER-Want-You-To-Know-About-DIET-PILLS.html">The Truth about Diet Pills!</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>

......And Stop Wasting Money On Fat-Burner Supplements

I think this is my week to let you know "what not to do" when you're trying to get fit and burn fat ....one reason that you ge...

Don't Waste Your Time With This Metabolism Booster!

So, you wanna speed up your metabolism? Don't waste your time with this tactic---drinking cold water or cold drinks to speed up your metabolism! This tactic might speed up your metabolism a little but not enough to make a difference. You are better off using proven metabolism-booster techniques. Drink cold drinks because you enjoy them! The best way to permanently speed up your metabolism and enhance your weight loss and fat loss is to combine high intensity interval cardio training (HIIT) with circuit weight training (including bodyweight exercises). The hard work you put in will be worth all your effort. Never look for quick ways to make permanent changes to your <a href="http://myfitnesshut.blogspot.com/2008/09/body-composition-change-is-key-to.html">body composition</a>! Read my post about <a href="http://myfitnesshut.blogspot.com/2008/07/client-fitness-question-of-week-2.html">metabolism myths</a> to learn more about speeding up your metabolism. 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>

Don't Waste Your Time With This Metabolism Booster!

So, you wanna speed up your metabolism? Don't waste your time with this tactic---drinking cold water or cold drinks to speed up your me...