Best Weight Loss Tips

Cut Calories, Eat Healthy, Burn Fat And Lose Weight

Cutting calories, eating healthy, burning fat and losing weight can be a confusing process for you. It doesn't have to be that way. You just need a plan and you need to make adjustments as you go. First, don't think you will have it all figured out in 2 weeks time! Experts agree that you are better off making manageable changes to your diet and workout routine. Some of your eating and workout (or no workouts) habits have been developed over a lifetime. For example, severely limiting sugars from your diet would be a great start. Drink water instead of sodas and sugary drinks. Just this one change will slash tons of calories every day. And, you will be on your way to burning dangerous belly fat. <a href="http://rapidfatlossandsixpackabs.com">Eat these 3 Veggies to Burn More Abdominal Fat</a> Don't cut too many calories from your diet. Many of you have wrecked your metabolisms by eating too few calories during the day. If you have been eating 1000 calories a day for months and months, your body has shifted into survival mode and is storing body fat. For instance, my basal metabolic rate (how many calories my body would burn if I did nothing all day) is about 2000 calories. If I eat 2000 calories and burn 500 calories through exercise and daily activity, I will still lose weight and burn fat (500 calorie deficit). If I starve myself and eat 1200 calories (1300 calorie deficit) day after day, my body will rebel and store body fat. A 1300 calorie deficit is too large (<a href="http://myfitnesshut.blogspot.com/2009/08/severe-calorie-restriction-gives-low.html">severe calorie restriction</a>). You will find it easier to cut more calories by eating healthy and eating foods with high water content. You will actually be eating more while eating fewer calories. And, you will feel fuller for a longer period (thereby eating less). 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 caloric 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, brown rice, whole grain breads and cereals, soups, salads and skinless white chicken/turkey are some examples. Lean meats provide protein which should be eaten with every meal. Protein helps you feel fuller for a longer period. Other dryer foods could be added to your diet on a limited basis. Dryer foods would be starchy fruits and vegetables, pizza, salad dressings, crackers, etc. The old rule still applies: A caloric surplus (consume more calories than you burn) will cause you to gain weight! A diet high in water content will cause you to consume fewer calories while providing all the nutrition you need. Eat your meals about every 3 hours to protect against binge eating and provide needed energy throughout the day. Cut out these types of foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise Add these types of foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard. Cutting calories the healthy way combined with regular weight training and interval cardio training will help you reach your goals over time. <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>

Cut Calories, Eat Healthy, Burn Fat And Lose Weight

Cutting calories, eating healthy, burning fat and losing weight can be a confusing process for you. It doesn't have to be that way. Y...

Reach Weight Loss Goals With Focus

Begin to reach your weight loss goals with focus and smarter workouts. REFOCUS your <a href="http://myfitnesshut.blogspot.com/2009/06/top-5-fat-loss-lies.html">fat loss</a> and weight loss goals. Now is always the best time to start! If you're frustrated and overwhelmed with the whole exercise/fitness/meal plan/fat loss/weight loss puzzle, make some changes! REFOCUS, re-evaluate and make changes! There's a reason your exercise program isn't working! Some reasons could be: 1. You have been haphazard with your workouts and <a href="http://myfitnesshut.blogspot.com/2007/06/stop-your-bad-eating-habits-little-at.html">eating habits</a>. 2. You have the wrong workout routine and you're stuck doing the same workout week after week (with little or no results). 3. You're not working hard enough. It takes hard, smart work to change your body composition. 4. You're depending on a <a href="http://myfitnesshut.blogspot.com/2008/11/and-stop-wasting-money-on-fat-burner.html">fat-burner supplement</a>, powder or weight loss patch to change your body! Stop wasting your money! 5. You have no idea why your workout program is not working! REFOCUS. I'm here to help you REFOCUS and RESHAPE your fitness program and goals! -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. Get it 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>

Reach Weight Loss Goals With Focus

Begin to reach your weight loss goals with focus and smarter workouts. REFOCUS your fat loss and weight loss goals. Now is always the bes...

Blood Type Diet For Weight Loss?

Don't depend on a blood type diet to <a href="http://myfitnesshut.blogspot.com/2010/09/20-day-weight-loss-only-goals-fail.html">lose weight</a>. The blood type diet has no evidence to prove that it is any better or worse for weight loss than any other diet out there. And, there's no sound research to support any correlation between your blood type and your ability to digest certain foods (allergic to certain foods). I would suggest you see your doctor to deal with your food allergies. According to Dr. Peter DÁdamo, author of Eat Right For Your Type, a reaction happens between your blood and the foods you eat. If you eat foods that don't agree with your blood type, you may experience <a href="http://healthhut.allinonehealth.com/" rel="nofollow" target="_blank">health</a> problems such as allergies, slowed metabolism, cancer and heart disease. And, if you follow a diet that agrees with your blood type, it will help you lose weight and prevent these health problems. First, don't place your focus on weight loss when it comes to health and fitness. If weight loss is your main focus, you are more apt to believe any "new claim" about how to lose weight. After 100 years of diet history, the consensus opinion among doctors and health professionals has not changed. Your best chance for good health, <a href="http://myfitnesshut.blogspot.com/2010/08/burn-fat-with-home-workout.html">fat loss</a> and permanent weight loss is still through healthy nutrition, regular exercise, active lifestyle habits and healthy lifestyle habits. This requires a life-long commitment from you and many are unwilling to make this commitment. It is easier to depend on the latest fad diet or weight loss pill. I will depend on 100 years of solid evidence, research and personal experience to help me stay healthy and fit. The most basic evidence is that if you eat too much (maintain a caloric surplus), you will gain weight. My recommendation: follow a healthy meal plan based on your basal metabolic rate and activity level (including exercise). This will help you maintain a caloric deficit, burn fat and lose weight. If certain foods don't agree with you due to allergies, don't eat them. And, if certain foods cause you to bloat or retain water, don't eat them. Regular exercise and daily activity will help you stay healthy and maintain a caloric deficit. Now, what was your blood type? -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. Get it 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>

Blood Type Diet For Weight Loss?

Don't depend on a blood type diet to lose weight . The blood type diet has no evidence to prove that it is any better or worse for wei...

Interval Cardio Cross Training Burns Fat

<a href="http://myfitnesshut.blogspot.com/2009/02/interval-cardio-uphill.html">Interval cardio</a> cross training will <a href="http://myfitnesshut.blogspot.com/2010/08/burn-fat-lose-weight-with-short.html">burn more fat</a> and keep you from getting bored! Cardio is a naturally monotonous exercise that can bore you to tears, unless you change it up and keep it short. The good thing about interval cardio cross training is that it doesn't require long sessions to be effective. And, it gives superior <a href="http://myfitnesshut.blogspot.com/2010/09/burn-calories-all-day.html">calorie-burn</a>, fat-burn and heart-heart when compared to steady-state cardio. I usually do my interval cardio sessions in 20 minutes or 2 separate 10-minute sessions (about 5 minutes apart). Research has shown that <a href="http://myfitnesshut.blogspot.com/2008/05/two-workouts-day-produces-more-growth.html">2 separate workouts</a> will give you more calorie-burn and fat-burn. How do you do regular interval cardio? Here's an example: 1. <a href="http://myfitnesshut.blogspot.com/2010/08/use-sprints-to-burn-fat-faster.html">Sprint</a> for 30 seconds 2. Walk for 1 minute 3. Repeat this rotation for 20 minutes To do interval cardio cross training, just mix up the exercise modes to get even more fat-burning benefits. Here is an example of an interval cardio cross training workout that I do: 1. <a href="http://myfitnesshut.blogspot.com/2010/08/step-ups-strengthen-gluteus-medius.html">Step Ups</a>, 15 repetitions each leg 2. Walk 1 minute 3. Jumping Jacks, fast, 1 minute 4. Walk 1 minute 5. Sprint Intervals for 6 minutes (run 1 minute, walk 1 minute) 6. Walk 1 minute 7. Repeat this circuit 1 more time You can use any exercises you like. I like to mix in at least one strength exercise. You could do squat jumps instead of jumping jacks. Or, you could do bodyweight squats instead of step ups. One-legged exercises (unilateral) are more intense than that two-legged (bilateral) exercises. If you don't want to run on a particular day, just do all bodyweight strength exercises. Cross training will make you less prone to repetitive stress injuries. Cross training will also tone more muscle groups, especially if you include strength exercises. To get better fat-burning results, do interval cardio cross training. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/10-minute-fat-lo.html#.Ueo049LqmuI">FREE 10-Minute Fat Burner Workouts</a>! Mark Dilworth, BA, PES

Interval Cardio Cross Training Burns Fat

Interval cardio cross training will burn more fat and keep you from getting bored! Cardio is a naturally monotonous exercise that can bo...

Burn Calories All Day

Burn calories all day--this is one key to <a href="http://myfitnesshut.blogspot.com/2010/08/burn-fat-with-home-workout.html">burning fat</a>, <a href="http://myfitnesshut.blogspot.com/2010/09/lose-weight-with-20-minute-workouts.html">losing weight</a> and maintaining weight. Stay active as much as possible and you will reach your <a href="http://myfitnesshut.blogspot.com/2010/08/weight-loss-with-fat-loss.html">fat loss and weight loss</a> goals sooner. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoT_Z75PK7POR_zT0VvIYDopbN4h5wCifYSv4DM-jl6VcYqT76KWFyTGiGDZlU5qtScBpYWyqsuzmyDLMoH1A3sQffvh6J-PbjHFL8NlSYUJ5FOMOT8fGvxGcpcWFYTJfGJka83WFTJSmv/s1600/MD+on+bike.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5519103922966853762" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoT_Z75PK7POR_zT0VvIYDopbN4h5wCifYSv4DM-jl6VcYqT76KWFyTGiGDZlU5qtScBpYWyqsuzmyDLMoH1A3sQffvh6J-PbjHFL8NlSYUJ5FOMOT8fGvxGcpcWFYTJfGJka83WFTJSmv/s320/MD+on+bike.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 216px; height: 320px;" /></a> You don't have to wait until your workout to start burning calories. Your body is actually burning calories all day to maintain itself (your metabolic rate). But to burn major calories every day, you must be active. Its pretty easy to do. Just make it a habit to move around more during the day. Here are some ways to burn more calories: 1. Stand as much as you can during the day. No one said you had to sit down while typing on your computer! Put your laptop on a platform that allows you to stand up and work. Just make sure you don't slouch over while typing. Research proves that when you sit, your fat-burning enzymes basically shut down. So, when you stand during the day, those fat-burning enzymes go to work for you! At the very least, you can walk around for 2-3 minutes every hour. It will definitely get your blood flowing better and you will be more alert. 2. Along the same theme, walk during your work breaks. This is a great way to get in 30 minutes of brisk walking. 3. Instead of walking during work breaks, you could do bodyweight exercises in your office. Pushups, planks, <a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-bridge-for.html">bridges</a>, squats, lunges, triceps dips, tube <a href="http://myfitnesshut.blogspot.com/2010/08/bentover-dumbbell-rows-burn-back-fat.html">rows</a> and jumping jacks are some examples. 4. Ride your bike to work. This might not be practical for some of you. That's okay. Ride your bike after work (or walk)! 5. <a href="http://myfitnesshut.blogspot.com/2009/09/combining-yoga-and-weight-training.html">Yoga</a> or pilates anyone? These exercises would be perfect for work breaks. Just keep an exercise mat at work. 6. When you get home, clean the house. Household chores are natural calorie burners! Now, go and do your workout! 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>

Burn Calories All Day

Burn calories all day --this is one key to burning fat , losing weight and maintaining weight. Stay active as much as possible and you wi...

Get In Shape With The Right Training

"Get in shape" by using the right training methods. You can't just start lifting weights and running with no guidance. This can often lead you to little or no results and a host of injuries. Here's a client question: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJfop6NLMNxATVDJkhHI1ZvtfJbOYrHSbS4RGZnuy-ayUqxKPGjj3BFwDqL7L9AOGfUTO1rLnHMUD8PQbFcb9nfw6-jnqHYyxm9rAjzhAwvHp1vV-mVSD2CHbI_LBNxoTOqJW4k9LnN5D6/s1600/Core+Row+start.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5517663473343919522" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJfop6NLMNxATVDJkhHI1ZvtfJbOYrHSbS4RGZnuy-ayUqxKPGjj3BFwDqL7L9AOGfUTO1rLnHMUD8PQbFcb9nfw6-jnqHYyxm9rAjzhAwvHp1vV-mVSD2CHbI_LBNxoTOqJW4k9LnN5D6/s320/Core+Row+start.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> Question: Some muscle areas on my body are more developed than others. How can I correct this problem? Mark's Answer: We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because the personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment, you are "shooting in the dark." Achieving optimal muscular fitness requires <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Flexibility">flexibility</a>, strength, endurance, <a href="http://sportsfitnesshut.blogspot.com/2007/11/sports-power-article-series-part-2.html">power</a>, and <a href="http://sportsfitnesshut.blogspot.com/2008/01/master-running-mechanics-to-improve.html">speed</a>. These components should be included in an integrated training program. Because of lifestyle habits, the dominant side of the body develops more than the non-dominant side. And, if certain patterns or muscular actions are performed repeatedly, muscles develop more in either the front of the body or the back of the body. As a result, some muscles become tight, lengthened or weak. An integrated training program focuses on 3-dimensional muscular balance. This will help overall strength, prevent injuries and enhance everyday living. Opposing muscle groups should be in balance. For example, the quadriceps group/<a href="http://sportsfitnesshut.blogspot.com/2007/12/sports-injuries-article-series-part-3.html">hamstring group</a> should be in balance (or the quads should not be significantly stronger than the hamstrings). Research has proven that inadequate hamstring strength contributes to <a href="http://sportsfitnesshut.blogspot.com/2007/12/sports-injuries-article-series-part-2.html">knee anterior cruciate ligament (ACL) injuries</a>. To avoid developing muscle imbalances or to correct muscle imbalances, you should do the following: 1) Have a <a href="http://myfitnesshut.blogspot.com/2007/11/your-bodys-posture-get-it-corrected_20.html">postural assessment</a> performed by a fitness professional. This assessment will indicate where your muscles are tight, weak or lengthened. It will also indicate patterns of postural dysfunction called <a href="http://myfitnesshut.blogspot.com/2007/11/your-bodys-posture-get-it-corrected_20.html">postural distortion patterns</a>. Distortion patterns occur because the structural integrity of the kinetic chain (human movement system) is compromised due to the misalignment of one or more of its components. 2) Develop a comprehensive <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Flexibility">flexibility routine</a>. 3) Weight training should focus on the total body to avoid muscle imbalances. -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. Get it 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>

Get In Shape With The Right Training

"Get in shape" by using the right training methods. You can't just start lifting weights and running with no guidance. This...

Burning Stubborn Body Fat

Where are your stubborn body fat areas? Here are some common body fat areas that are sometimes hard to lose: belly fat, butt/hips/thighs fat, low back fat and upper back arm fat. Any of those fat areas sound familiar? I think we all have dealt with one or more of those stubborn fat areas. Do you know what to do about it? First, stop wasting money on fitness gadgets! You don't need them to burn fat and lose weight. Second, don't spend any more money on fat loss and weight loss pills. You don't need those supplements either. And finally, forget about quick weight loss programs. They don't work long-term and that's why they are called quick. This is what you need to do: 1. Start a healthy meal plan filled with whole, natural foods. Fruits, vegetables, lean meats, low-fat diary products and whole grains fit the bill. Severely limit fast foods, processed foods and foods in a box or bag. Base your daily caloric intake on your basal metabolic rate and your daily activity. This way, you won't eat too much or too little (severe calorie restriction). You need to maintain a daily caloric deficit to burn fat and lose weight. 2. Drink only water and unsweetened drinks most of the time. Drink about half your body weight in ounces every day. So, if you weigh 150 pounds, drink at least 75 ounces of water every day. This will improve your health and help with weight loss. 3. Start building muscle mass and burning fat at the same time. You must change your body's composition to more muscle and less fat. This will speed up your metabolism and help you burn more calories every day. Your body will also shrink because muscle takes up less space than fat. Over time, you will begin to lose weight and the weight will stay off. Do full body circuit strength training 3 times a week, about 30-40 minutes a session. When you get really good at it, 20-minute strength training sessions will be enough to get the job done. 4. I recommend doing interval cardio sessions (about 20 minutes a session) 2-3 times a week. Sprint interval cardio works best, especially on inclines on grass. Bodyweight exercise interval cardio also works well. You might have to work up to being able to do 20-minute interval cardio sessions. If you are doing 60-minute cardio sessions, stop now! It is wasting your time and precious muscle mass. 5. If you have stubborn fat areas like lower ab fat, you can do extra strength exercises on cardio days to address those areas. Never do spot training only. It doesn't work. Aim to burn total body fat first and local area fat second. <a href="http://myfitnesshut.blogspot.com/p/lean-body-and-six-pack-abs.html#.UfUd09LqmuI">Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs</a>! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. <a href="http://myfitnesshut.blogspot.com/p/lean-body-and-six-pack-abs.html#.UfUd09LqmuI">Get Your FREE Book Now</a>!

Burning Stubborn Body Fat

Where are your stubborn body fat areas? Here are some common body fat areas that are sometimes hard to lose: belly fat, butt/hips/thighs ...

Fast Cardio Burns Fat

Fast cardio workouts are intense and burns tons of fat. You won't get bored doing fast cardio workouts but you will be exhausted! If your cardio workouts are 60 minutes, you are wasting your time. And, you are probably not getting the fat loss results you want. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJc_Gag3swX9ZNBZqTDG11veQjZ4OpDvSuiteG2h15X9jFm_h05GCYhlfKBuSeD5q40EgNXg5EF4KqfDjxJ4Dd0IDjVRAcRAGDhyphenhyphentYzeOaxq4yrWrLlr3NIl17nEe8uAkH5ztI0dIL3RhW/s1600/MB+Diagonal+Chop.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5516223111995731186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJc_Gag3swX9ZNBZqTDG11veQjZ4OpDvSuiteG2h15X9jFm_h05GCYhlfKBuSeD5q40EgNXg5EF4KqfDjxJ4Dd0IDjVRAcRAGDhyphenhyphentYzeOaxq4yrWrLlr3NIl17nEe8uAkH5ztI0dIL3RhW/s320/MB+Diagonal+Chop.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 216px; height: 320px;" /></a> Fast cardio will help you break through your weight loss plateau. All of the early success associated with starting an exercise program can send you into a tailspin when you reach a plateau. You become frustrated and wonder "what am I doing wrong?" You probably just need to change up your exercise routine and you'll be okay. There are many ways to change up an exercise routine----do new exercises, adjust the intensity, adjust the amount of weight, adjust the repetitions/sets, etc. One of the best ways to get you "out of your exercise funk" is to do fast cardio workouts! Shorter, more intense workouts (weight training or cardio) will give you more <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">fat loss</a>! Here's an example: instead of doing cardio on the elliptical machine or treadmill, change it up. All it takes is 20 intense minutes! It can go something like this: --Sprint 60 yards --Walk back to starting line --Sprint 60 yards --Walk back to starting line --Do this rotation for 20 minutes Or, you could do this type workout: --Full speed <a href="http://myfitnesshut.blogspot.com/2009/03/my-fitness-huts-march-madness-medicine.html">medicine ball diagonal chops</a>, 1 minute --Slow jog for 2 minutes --Full speed <a href="http://myfitnesshut.blogspot.com/2009/10/burn-abdominal-fat-with-medicine-ball.html">medicine ball front chops</a>, 1 minute --Slow jog for 2 minutes Just do this rotation for 20 minutes and you have a very intense fast cardio workout! And, on your weight training days, you could mix in some power exercises. Before you know it, you will have broken through your plateau! Try it! From personal experience, I know it works! 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>

Fast Cardio Burns Fat

Fast cardio workouts are intense and burns tons of fat. You won't get bored doing fast cardio workouts but you will be exhausted! If ...

20 Day Weight Loss Only Goals Fail

A “20-day weight loss only” goal is a short-term fix for your weight problem and will not ultimately help you attain your goals! Establish eating and exercise habits that will help you burn fat and lose weight for a lifetime. The type of food you eat and timing of what you eat is very important for your <a href="http://myfitnesshut.blogspot.com/2008/04/your-metabolism-and-fat-loss-part-1.html">metabolism</a> to work properly. Your body needs adequate amounts of the macronutrients (<a href="http://myfitnesshut.blogspot.com/2007/08/right-carbohydrates-are-good-for-you.html">carbohydrates</a>, proteins, <a href="http://myfitnesshut.blogspot.com/2009/10/eat-healthy-fats-burn-body-fat.html">fats</a>) to function properly. Increasing muscle mass is critical to permanently speed up your metabolism. Your body has to work harder to maintain muscle mass. And, increasing muscle mass will burn the fat off of your body. So, start doing your regular weight training workouts 2-3 days a week. Protein's main role in your 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. Including foods with protein in every meal will help you eat less during the day. This happens because it takes your body longer to digest protein. 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 mainly from proteins. As stated above, protein has another primary role in the body. And, again, your muscle mass will take the hit. Carb cycling can be useful in some situations, but don’t start with this method. Establish your eating foundation first. Fat is important for your diet because it helps you feel full for longer periods of time and keeps skin, hair and nails healthy (among other things). You should limit your intake of saturated fats (usually solid at room temperature, such as butter) and trans fats ( partially hydrogenated fats found in packaged foods and fast foods). Instead, increase your intake of heart-healthy unsaturated fats (they are usually liquid at room temperature, such as olive oil, fish, nuts, seeds and avocados). Fats should not exceed 30% (closer to 20%) of your total caloric intake. Again, fats 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 should eat every 3-4 hours to give your body what it needs and to protect your vital 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! Eat for health, fat loss and weight loss. You should not ever try a “20-day weight loss only” program to reach your long-term goals. -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. Get it 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>

20 Day Weight Loss Only Goals Fail

A “20-day weight loss only” goal is a short-term fix for your weight problem and will not ultimately help you attain your goals! Establish...

Top 10 Runners' Foot Injury Prevention List

If you are a dedicated runner, you are at risk for more foot injuries than the average exerciser. Prevention of injuries is always best. If you train to run races such as 5Ks, 10Ks, marathons or triathlons, your risk for foot injuries increase even more. I have seen more than one friend over-training for these events and literally "running themselves into the ground." <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDAfjhWoTmRdm73Sd0vP7OJiXT_WA4QaXlSmvipc6BLeKx7ivKRVpPuFiVCHIpZQlhkJPQz3GQ84zwXtITSEAajI6SD2KmavasnLCS_SD3BT0wu2JisE6lySAc_d7OsKLmBahQvrd9yGgr/s1600/Marathon.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5513605001438230802" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDAfjhWoTmRdm73Sd0vP7OJiXT_WA4QaXlSmvipc6BLeKx7ivKRVpPuFiVCHIpZQlhkJPQz3GQ84zwXtITSEAajI6SD2KmavasnLCS_SD3BT0wu2JisE6lySAc_d7OsKLmBahQvrd9yGgr/s320/Marathon.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" /></a> 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> are just a few of the injuries you should try and prevent. Its just common sense for runners to take care of their feet. Many of you don't adequately care for your feet. Did you know that every stride you take while running applies a force of 3-4 times your body weight across your knees, ankles and feet? Enough said! New York City podiatrist, <a href="http://www.nycfootcare.com">Dr. Oliver Zong</a>, is one of the premier cosmetic foot surgeons in the country. He serves as the Director of Surgery at NYC FootCare and is on the Board of Directors at Gramercy Park Surgery Center. Dr. Zong offers foot related advice and tips to runners training for and participating in the New York City Marathon. So, here is Dr. Zong's Top 10 injury prevention list for runners: 1. Stretching. Stretching primes the body for the strenuous activity. Stretch before and after running. Concentrate on the calves, hamstrings, quads and feet. 2. Shoes. Invest in a good pair of running shoes. They provide specific impact support that running demands. If your feet sweat heavily during running, try putting talcum powder in your shoes to keep feet dry. 3. Orthotics. If you have arch or heel pain, you may be a perfect candidate for orthotics. Visit a podiatrist to inquire about purchasing orthotics for your shoes. 4. Socks. Cotton socks absorb moisture. For a long run like a marathon, your feet may require a synthetic sock (containing acrylic), which helps alleviate moisture from your skin. Make sure that the seams of your socks are not in an area of pressure, which can lead to a lot of pain. If you cannot find a comfortable location for the seams, try turning socks inside out. 5. Anti-Inflammatory Medications. Do not pop Advil or Aleve before a race to prevent aches that may arise during the race. Save this treatment for the day after the race. Taking anti-inflammatory medications will mask any pain that is felt during the race and can lead to more serious injury. Pain is a valuable feedback mechanism that you need to pay attention to during a long run. 6. Groom Toenails. Make sure your toenails are not long before a race. They should not extend past the tip of your toe and should be shaped in a straight cut. If you do not properly groom your toenails before a marathon, you run the risk of developing an ingrown nail or even a fungal nail. 7. Toes. If you have a tendency to develop corns and callouses on the tips of your toes, try adding padding in your sneakers underneath your toes. If your toes or toenails turn black, you may have developed subungual hematoma (bleeding under the nails). This may cause nails to fall off. Keep the area clean and dry to prevent infection and seek treatment from your podiatrist. 8. Blisters. Blisters are the results of excessive friction between shoes and feet. Take preventative steps by making sure shoes fit properly and are laced up so that they are form fitting to your feet. If you are prone to blisters, apply Vaseline to problem areas prior to your run or try padded "blister proof" socks like those made by Thorlo. Additionally, applying moleskin to problem areas also prevents blisters from forming. 9. Visit Your Podiatrist. Dr. Zong's patients who run in the New York City Marathon make appointments the entire week before the race to get rid of corns, callouses, get moleskin, have their orthodics padded, and in some cases receive cortisone injections for their heel spurs (plantar fasciitis). 10. Finish Line. When the race is complete Dr. Zong says practice RICE: a. Rest your feet. b. Ice helps keep inflammation and swelling down. c. Compression with ACE wraps will also reduce swelling. d. Elevation will help your feet rest up for the next big run. <a href="http://www.nycfootcare.com">Dr. Zong</a> is credited with coining the terms, "Foot Makeover", "Foot Facelift", "The Toe Tuck", and "High Heel Feet". <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Lower%20Leg%20Injuries">Read my article series on lower leg running injuries</a>. 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>

Top 10 Runners' Foot Injury Prevention List

If you are a dedicated runner, you are at risk for more foot injuries than the average exerciser. Prevention of injuries is always best. I...

Anterior Tibialis Stretch Helps Shins

Keep your anterior tibialis muscles flexible to avoid pain (cramps, soreness) and even <a href="http://myfitnesshut.blogspot.com/2008/04/article-series-lower-leg-injuries-and_28.html">shin splints</a>. If you train for races like 5Ks, 10Ks or marathons, you need to keep your anterior tibialis muscles flexible. Sports that require sprinting can also tighten up or strain the anterior tibialis muscles. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv7LuBYpKyAzCHp9PpbE_Lnccsrbh03Mi2xSJSzaUqG3ysMbnLr7srALLHGhFDfTvyAds0g0FIafY85CYdrtPUgvvOqewp4whjEGT5Oj6t1jC155wmw356djP6qi-7g8eFvHQW2XXco1Ci/s1600/Anterior+Tibialis+Toe+drag.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5513236374806233938" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv7LuBYpKyAzCHp9PpbE_Lnccsrbh03Mi2xSJSzaUqG3ysMbnLr7srALLHGhFDfTvyAds0g0FIafY85CYdrtPUgvvOqewp4whjEGT5Oj6t1jC155wmw356djP6qi-7g8eFvHQW2XXco1Ci/s320/Anterior+Tibialis+Toe+drag.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 153px; height: 126px;" /></a> The anterior tibialis muscle runs along the outside front of your shin and flexes your foot upward. Overuse, inflammation, tightness and stress on the anterior tibialis muscle can cause lateral shin splints. A good <a href="http://sportsfitnesshut.blogspot.com/2009/04/improve-dynamic-flexibility-with.html">dynamic warmup</a> is a MUST before your workout. A dynamic warmup will prepare your body best for a tough workout. Do <a href="http://sportsfitnesshut.blogspot.com/2009/06/static-stretching-decreases-speed-and.html">static stretches</a> after your workout (when muscles are warm) to increase your range of motion. Do the standing anterior tibialis muscle stretch this way: 1. Stand and use a wall to support your body during the stretch. 2. Place the foot to be stretched just behind your other foot. Your other foot should be flat on the ground for support. Stretch the tibialis muscle by dragging your toe until you feel a stretch from the top of your foot through your shins. Keep both knees slightly bent during the stretch. Hold the stretch for 20-30 seconds. Repeat the same with the other foot. <a href="http://myfitnesshut.blogspot.com/2008/04/article-series-lower-leg-injuries-and_28.html">See my article on how to prevent and treat shin splints</a>. 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>

Anterior Tibialis Stretch Helps Shins

Keep your anterior tibialis muscles flexible to avoid pain (cramps, soreness) and even shin splints . If you train for races like 5Ks, 10K...

Lose Weight With 20-Minute Workouts

You can <a href="http://myfitnesshut.blogspot.com/2010/08/burn-fat-lose-weight-with-short.html">burn fat and lose weight</a> working out 20 minutes a day. Granted, your 20-minute workouts need to be intense and targeted but it can be done. So, everyone has time to workout! <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicew1mdWD3081Q0r19sidJ1HDF5bOi9N8XPQxEth9PTlVzJX2uzTJpQl-kiwKkCAx2PrbnCXpouUw_8si5YYnhAxYoCw6_1eAKxNFQPutpOk-o6jOOaZpbd68NsEshXhrFXEd20kZFeu8O/s1600/Side+squat+start.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5512431346167881218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicew1mdWD3081Q0r19sidJ1HDF5bOi9N8XPQxEth9PTlVzJX2uzTJpQl-kiwKkCAx2PrbnCXpouUw_8si5YYnhAxYoCw6_1eAKxNFQPutpOk-o6jOOaZpbd68NsEshXhrFXEd20kZFeu8O/s320/Side+squat+start.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 216px; height: 320px;" /></a> The excuse of "I don't have enough time to exercise" won't hold water. When was the last time you said that or heard it on the lips of someone else. We all know that it is an easy excuse to use when we don't want to do something (or commit to something). You have heard this saying: "You get out of it what you put into it." This is certainly true when it comes to the <a href=" http://healthhut.allinonehealth.com/">health</a> benefits received from regular exercise (you actually get more than you put into it). These are some benefits of just 20 minutes of intense, targeted workouts: 1. Lost Weight 2. Reduced Body Fat 3. Lower LDL Levels (bad cholesterol) 4. Lower Blood Pressure 5. Improved Heart Function 6. Reduced Risk of Chronic Diseases such as diabetes, cancer and heart disease 7. Improved Appearance and Boost of Self-Esteem 8. Increased Energy 9. Reduced Healthcare Costs Do you have a spare 20 minutes in your day? Of course you do! Here is a great 20-minute workout that you can do any day of the week: Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times. --Bodyweight squats, moderate pace --<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-pushups.html">Pushups</a>, full speed --Walking lunges/Side Lunges/Tranverse Lunges, moderate pace (one for each circuit) --2-Handed medicine ball chest pass, full speed --<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-squat-jumps.html">Squat jumps</a>, full speed --<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-back.html">Back extensions</a>, moderate pace --Bentover dumbbell rows, moderate pace Use correct form and get after it! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner 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>

Lose Weight With 20-Minute Workouts

You can burn fat and lose weight working out 20 minutes a day. Granted, your 20-minute workouts need to be intense and targeted but it ca...