Best Weight Loss Tips

Burn Fat In Four Minutes

Burn fat with shorter, more intense workouts in as little as 4 minutes. Long, boring workouts are a thing of the past. The research and my experience with clients proves that short bursts of exercise, such as circuit weight training and interval cardio, will sculpt your body better and faster. Improve your body's composition (fat loss, more muscle) without your joints taking a pounding from lifting heavy weights with 2 hour workouts. Circuit workouts are a tried and true method to burn more fat, increase strength/endurance and improve heart health. <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut</a> and start burning fat and building muscle mass. 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 Fat In Four Minutes

Burn fat with shorter, more intense workouts in as little as 4 minutes. Long, boring workouts are a thing of the past. The research and m...

Caloric Surplus Causes Weight Gain, Not High Glycemic Foods

You will gain weight and fat if you maintain a daily caloric surplus even if you eat low glycemic foods. This fact remains unchanged: A daily caloric surplus (consume more calories than you burn) will cause you to gain weight. Lose weight by maintaining a <a href="http://myfitnesshut.blogspot.com/2007/10/caloric-deficit-is-needed-over-time-to.html">caloric deficit over time</a>. That's right, you can still gain weight on a low-carb diet. Having said this, it is important to eat quality carbs, proteins and fats. But, how much you eat will determine if you gain weight or lose weight. Being aware of the glycemic index (GI) and glycemic load (GL) of certain foods can help you control your glycemic response and body fat. The glycemic index is a numerical index that ranks carbohydrates based on their rate of glycemic response, or their conversion to glucose within the human body. The Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose is the reference point and has a GI value of 100. A low-carb diet is not necessary. You are better off eating the right kinds of carbohydrates at the right time. Your body depends on carbohydrates as a primary fuel source (especially during intense workouts). For instance, after a tough workout, a post-workout drink with high glycemic carbs and protein will help your body recover and rebuild your muscles. During the day, low glycemic carbs are more desirable. The glycemic index is important because your body performs best when your blood sugar is kept relatively constant. When blood sugar drops too low, you become listless or experience increased hunger. If it goes too high, your brain signals your pancreas to secrete more insulin. Although insulin will bring your blood sugar back down, it does so primarily by converting the excess sugar to stored fat. For non-diabetics, there are times when a rapid increase in blood sugar is desirable. For example, some coaches and trainers recommend high GI foods (like sports drinks) immediately after exercise to help speed recovery. Another way to control your GI is to also control your glycemic load (GL). Glycemic load can be controlled by the type and amount of carbohydrates you consume. So, GI and GL work together to control your glycemic response. GI's of 55 or below are considered low, and 70 or above are considered high. GL's of 10 or below are considered low and 20 or above are considered high. IF YOU USE GI AND GL VALUES AS THE SOLE FACTOR FOR DETERMINING YOUR DIET, YOU COULD END UP OVERCONSUMING FAT AND TOTAL CALORIES. GI is only used to rate a food's carb content. If you continue to eat more calories than you burn, you will gain weight no matter what you eat. <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>

Caloric Surplus Causes Weight Gain, Not High Glycemic Foods

You will gain weight and fat if you maintain a daily caloric surplus even if you eat low glycemic foods. This fact remains unchanged: A d...

Holiday Snacks To Control Weight Gain

The holiday season is long so eating the right snacks to control weight gain is important. What you eat between main meals can make or break your weight management. The snacks can really skyrocket your calorie count if you're not careful! First, a few common sense holiday eating rules: 1. Use no more than a pat of butter on whole wheat bread or rolls. 2. Use natural sweeteners like cinnamon instead of sugar. 3. Use condiments like mustard instead of ketchup or mayonnaise. 4. Drink only water or unsweetened drinks, like tea. Cranberry juice and pomegranite juice are not that healthy if they are loaded with sugar! 5. Limit alcohol consumption which has 7 calories per gram. 6. Sweet potatoes are very healthy (limit the butter and marshmallows). Try them roasted to seal in the flavor without adding fat! Sweet potatoes are full of fiber, vitamin A, potassium and one of the best snacks around. Plus, they satisfy my sweet tooth! 7. Turkey is a healthy source of protein. If you deep fry it or smother it in gravy, you will add alot of calories! Turkey also provides folic acid, vitamin B, zinc and potassium. I love white turkey sandwiches on wheat bread for weeks after Thanksgiving day! Here are some healthy snacks to eat during the holidays: 1. Popcorn is high-fiber and low calorie. Skip the butter and excess salt! I like to pop it on the stove in olive oil. On the run, I eat natural, microwaved brands. 2. Nuts. Peanuts, pistachios, pecans and almonds are all good. A handful of nuts goes a long way! They are high-calorie so be careful. Skip the excess salt! Nuts have heart-healthy fats, fiber and vitamins. 3. Fruit is always a healthy, filling snack. I've never heard of anyone getting fat from eating fruit! We all know the health benefits of eating fruit so enough said. 4. Green, leafy salads. Eat green salads on most days with very little dressing. You can't go wrong with green, leafy veggies for the health benefits! 5. Low-fat yogurt is a great snack! Yogurt smoothies are also great options (especially after a strength workout). Happy, healthy eating during the holidays! -Catherine 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://myfitnesshut.blogspot.com/">My Fitness Hut</a>

Holiday Snacks To Control Weight Gain

The holiday season is long so eating the right snacks to control weight gain is important. What you eat between main meals can make or bre...

Thanksgiving Day Workouts

If you get the chance, do a short Thanksgiving Day workout. It will help you burn calories, stay energized and alert the rest of the day. I like to get in workouts the night before and the morning of Thanksgiving day. I will enjoy the full Thanksgiving meal and desserts with no guilt at all! Here is my night before Thanksgiving workout: 1) Chest press, 4 sets/10 repetitions 2) Bentover DB Rows, 4 sets/10 repetitions 3) Standing DB Shoulder Press 4 sets/ 10 repetitions 4) Step Ups (knee high platform), 4 sets, 10 repetitions each leg 5) 20-minute interval cardio on treadmill Here is my workout Thanksgiving morning: 1) 20-minute interval cardio on treadmill 2) Front Chops with 35 lb. plate, 6 sets/15 repetions 3) 10-minute interval cardio on treadmill And then it will be time to eat! Happy Thanksgiving! -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>

Thanksgiving Day Workouts

If you get the chance, do a short Thanksgiving Day workout. It will help you burn calories, stay energized and alert the rest of the day. I...

Burpees Burn Fat

The burpee exercise <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">burns body fat</a> like crazy and is great for conditioning. Always do burpees under control with good technique. <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> If you need to change up your high intensity interval cardio 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 anaerobic conditioning (remember, aerobics is an exercise done for more than 2 straight minutes). Exercises like sprints and jumps are anaerobic. Research has proven that anaerobic conditioning will give you superior fat loss, conditioning and heart health. 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 safe. 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 Burn Fat

The burpee exercise burns body fat like crazy and is great for conditioning. Always do burpees under control with good technique. If you ne...

Functional Training Burns Fat, Improves Life

Functional training can help you burn more fat and help you live a quality life. You see, functional training prepares your body for how you want to live. For example, if you are a hiker, you should train your body with intense exercises to get you ready for hikes. Exercises like <a href="http://myfitnesshut.blogspot.com/2009/07/mountain-climbers-need-core-strength.html">mountain climbers</a>, bodyweight squats and pullups would be good to get you ready for hikes. Train movements and not just muscles. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNeqB5CZIUadWY_eV8fiQQ6DEZCTLJ_VHGarHGhDFQfk9WEUL38yBk80nIAQxgz26Nbx7RB8suEefYumoXPwJlhqX_yJUePWc9kJvstLcBfVMgq4A_8znXbuTxoxgloDotyWQ5v5D-dtE/s1600/Side+squat+finish.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5473124589258015106" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNeqB5CZIUadWY_eV8fiQQ6DEZCTLJ_VHGarHGhDFQfk9WEUL38yBk80nIAQxgz26Nbx7RB8suEefYumoXPwJlhqX_yJUePWc9kJvstLcBfVMgq4A_8znXbuTxoxgloDotyWQ5v5D-dtE/s400/Side+squat+finish.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 270px;" /></a> A major reason for exerciser (and every day life) injuries is a weak <a href="http://myfitnesshut.blogspot.com/2008/02/core-training-is-huge-buzzword-in.html">core</a> area. Functional training would definitely include core stability, strength and power training. The saying "you are only as strong as your weakest link" is true in the case of the human body. Core strength is inadequate for many people. The majority of movements are either initiated or transfer through the body's core area. Here are some tips to follow during functional training: 1. Your body needs to be stabilized and strengthened before progressing to high-speed power exercises. If this is not done, you are headed for certain injury when more intense exercises are introduced. Along the same lines, you should perform an exercise correctly before progressing to power exercises. 2. Many strength and core exercises should be performed in a standing position since most daily movements are on your feet. Standing exercises also burn more calories and fat. These exercises will also involve the important <a href="http://sportsfitnesshut.blogspot.com/2010/04/hip-extension-exercise-improves.html">hip</a> stabilizer muscles and not just the abdominals. A great full-body core exercise is the medicine ball chop. 3. Your functional strength and core exercises should be <a href="http://myfitnesshut.blogspot.com/2007/11/fitness-tips-article-series-part-5.html">multi-planar</a>, multi-dimensional and progressive. Many daily movements involve twisting, rotating, turning, etc. The exercises should also constantly challenge and improve (progressive) your athletic ability. Finally, your functional training should target endurance, strength and power. Train your body for how you want to live! <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>!

Functional Training Burns Fat, Improves Life

Functional training can help you burn more fat and help you live a quality life. You see, functional training prepares your body for how yo...

The Twinkie Diet? Forget About It!

You can try the "Twinkie Diet" or any other diet you want. One fact remains unchanged: 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! Doing the opposite will cause you to lose weight. There's no controversy about this. Professor Mark Haub, a nutrition professor from Kansas State University, lost 27 pounds in 10 weeks on a "Twinkie Diet." He basically ate junk food (with some veggies, protein drinks and vitamins thrown in) to prove a point. He lost weight because he created a caloric deficit by eating 1800 calories a day. His health markers, like cholesterol and triglycerides, improved. For short-term results, this is not that surprising to me. What about long-term results? Would you be healthier eating this way in the long-term? Of course not! I wonder what his body fat percentage was? Hmmm......... It does matter What You Eat and How Much You Eat! I have repeatedly said that fat loss is more important than weight loss. Changing your body's composition (less fat, more muscle mass) is critical for your health and permanent weight loss (and lean body). Your goal should be to be a fat loser. Losing huge amounts of weight can be gained back quickly if you don't build <a href="http://myfitnesshut.blogspot.com/2009/07/muscle.html">muscle mass</a>. Build muscle, burn fat, speed up your <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Metabolism%2FFat%20Loss">metabolism</a> and lose weight (and keep it off)! Look, I realize that people will ultimately do what they want to do....we all know that a junk food diet is not the way to go for health and fitness. Make the right choices for yourself. 1 + 1 always equals 2. Eating quality calories and controlling your calorie intake always improves your health and fitness. <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>

The Twinkie Diet? Forget About It!

You can try the "Twinkie Diet" or any other diet you want. One fact remains unchanged: A caloric surplus (consume more calories...

Top Holiday Eating Tip

You will hear many holiday eating tips from now until the end of December. Here is a top holiday eating tip for any season of the year: Eat your calories! We tend to drink more of everything during the holidays. Drinking sugary drinks and alcohol can really pack on the pounds quickly. Drink mainly water and unsweetened drinks like tea. Eat your calories. Chew your food slower. One quick way to "blow a hole" through your meal plan is to drink too many empty calories contained in drinks like sodas, sugared fruit juices and designer coffees. These are empty calories because they do very little to keep you full (satiety) and you end up wanting and eating more! I have more holiday eating tips for you. Just download my FREE book, "Holiday Eating Tips For Weight Management," now! <script type="text/javascript" src="http://forms.aweber.com/form/64/1914448664.js"></script> 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 Holiday Eating Tip

You will hear many holiday eating tips from now until the end of December. Here is a top holiday eating tip for any season of the year: Ea...

Fat Loss For The Holidays?

Fat loss for the holiday season? Yes. Fat loss is for every season. And, you can still enjoy your holiday goodies---up to a point. Even during the holidays, try to comply with your meal plan 90% of the time. This leaves plenty of room to enjoy the holiday goodies. Also, your food journal really comes in handy during the holiday season. Tracking what you eat holds you accountable. Don't skip your workouts during the long holiday season. Good workouts can cover many eating mishaps! "My Fitness Hut's 10 Must Know Fat Loss Tips" will help you navigate through the holiday "food minefield." Below is a partial quote of tip #4: "You must change your body composition! You must increase muscle mass to become a “fat-burning machine.” Concentrate on compound (multi-joint) strength exercises like squats, deadlifts, lunges, bench press, planks and rows because they work and build more muscle groups. Do less single-joint exercises like biceps curls and tricep extensions. It is a good idea to start your training program with 3 days-a-week of full body circuit weight training tailored to your body type......" Although changing your body composition takes time (<a href="http://myfitnesshut.blogspot.com/2007/10/having-too-little-body-fat-can-be.html">more lean mass, less fat mass</a>), you can still build muscle during the holiday season. Don't expect <a href="http://myfitnesshut.blogspot.com/2009/04/forget-about-fat-burner-supplements.html">fat burner supplements</a> to do it for you! It takes hard, smart work to change your body and you don't have to wait until January. And, you can't be a "weigh scale junkie" (worried too much about weight loss). Fat loss is the key to your fitness success! If you're <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">burning fat</a> and building muscle, your body will eventually change permanently (if you consistently exercise). That's why a lifetime commitment to fitness is important. That way, it won't matter how long it takes for you to reach your goals---YOU'VE MADE THE COMMITMENT! -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>

Fat Loss For The Holidays?

Fat loss for the holiday season? Yes. Fat loss is for every season. And, you can still enjoy your holiday goodies---up to a point. Even d...

Is Eating Healthy Too Expensive?

Anyone ever tell you its too expensive to <a href="http://myfitnesshut.blogspot.com/2010/11/nutrition-basics-for-health-and-weight.html">eat healthy</a>? If you believed that story, I have some waterfront property to sell you in Arizona. Saying that, "its too expensive to eat healthy" is a built-in excuse to eat bad, fattening food. <img alt="" src="http://www.foodnut.com.au/www/330/files/hehl.jpg" /> Have you seen how expensive fast food is these days? Or, try eating lunch every day at a restaurant. You could easily spend $70 to $80 dollars a week eating out at lunch and dinner. Now, have you seen how inexpensive fresh fruits, vegetables, oatmeal, eggs, low-fat yogurt, legumes, tuna, chicken and whole grains are for your pocket book. These foods also last longer into the week and are more nutritious. Even organic foods will last longer into the week (although they are more expensive) and save you money in the long run. So, what's the point? Eating healthy plays a huge part in you reaching your fat loss and weight loss goals. Don't let excuses stop you. Planning and packing your food is always healthier and less expensive. Many times, eating junk foods with high-fructose corn syrup (HFCS) packs on the <a href="http://myfitnesshut.blogspot.com/2010/10/eat-quality-calories-what-you-eat.html">calories</a> and pounds quickly. This is how it works: your body processes the fructose in high-fructose corn syrup differently than it does regular sugar. It also lowers the hormone leptin in your body. Leptin signals to your brain that you're full. It also forces your liver to kick more fat out into your bloodstream (especially true with sugary drinks because they are processed so fast)! So, your body wants more and stores more fat at the same time (HFCS is in more food products than you might think). Its too expensive for your health and fitness to not eat healthy. Plan your meals for the week. <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>

Is Eating Healthy Too Expensive?

Anyone ever tell you its too expensive to eat healthy ? If you believed that story, I have some waterfront property to sell you in Arizona...

Tone Hips And Glutes With One-Legged Exercises

One-legged exercises will help to better tone your <a href="http://myfitnesshut.blogspot.com/2010/05/side-squat-to-tone-hips-glutes-and.html">hips</a> and <a href="http://myfitnesshut.blogspot.com/2008/01/fire-up-then-shape-up-your-glutes-part.html">glutes</a>. The muscles that move your hip joint (mainly <a href="http://sportsfitnesshut.blogspot.com/2010/04/gluteus-medius-training-avoids-injuries.html">gluteus medius</a>) are activated more with one-legged exercises. Many <a href="http://myfitnesshut.blogspot.com/2008/05/marathoners-should-cross-train.html">running</a> injuries can also be traced to a weak gluteus medius. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM-vMR22Gb3_W1ylcpNMbAJblGZhGxxGs_W1ZR9svF-V8ZJm1OHlWIdejgyrt8kR-EUbfG0Gmkbm2N22J67J1He-7zWJkgJ-LRHdt-z-72anMa8RSbyhPkzjhVdpiuuu_uB5VzfgkUjKI/s1600/R1-+7A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5506894095492336658" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM-vMR22Gb3_W1ylcpNMbAJblGZhGxxGs_W1ZR9svF-V8ZJm1OHlWIdejgyrt8kR-EUbfG0Gmkbm2N22J67J1He-7zWJkgJ-LRHdt-z-72anMa8RSbyhPkzjhVdpiuuu_uB5VzfgkUjKI/s320/R1-+7A.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 216px; height: 320px;" /></a> Sometimes, too much focus is placed on two-legged (bilateral) exercises. These two-legged exercises, like <a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-prisoner.html">squats</a>, are needed in your exercise program. But one-legged exercises improve your muscular balance in each leg. Having dynamic balance means that you are able to maintain your center of gravity over a constantly changing base of support. You cannot have dynamic balance without muscular balance. To achieve muscular balance in your lower body, one-legged exercises should be a big part of your training program. These one-legged exercises can be performed as strengh or power (full speed) exercises. One lower body exercise that should be in your program is one-legged step ups with knee lift (pictured above). This exercise is done one leg at a time to force each leg to work evenly. For example, you would do 10 repetitions with your right leg and then 10 repetitions with your left leg. The hanging leg should not touch the bench and you should lower your body under control. This exercise can also be done with dumbbells to increase difficulty. Other good one-legged exercises would be squats and lunges. Add more one-legged exercises to your training program to better tone your hips. 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>

Tone Hips And Glutes With One-Legged Exercises

One-legged exercises will help to better tone your hips and glutes . The muscles that move your hip joint (mainly gluteus medius ) are act...

Cross Training Varies Your Workouts

<a href="http://myfitnesshut.blogspot.com/2009/02/interval-cardio-uphill.html">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. This is where interval training comes in. 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. Mountain Climbers, fast, 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> 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>

Cross Training Varies Your Workouts

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

Nutrition Basics For Health And Weight Loss

If you don't get the Nutrition Basics down, you are getting off on the wrong foot when trying to improve your health, burn fat and lose weight. What puts on weight? Consume more calories than you burn (caloric surplus). Want to lose weight? Create a caloric deficit (burn more calories than you consume). That is the law of thermodynamics. So what makes this such a complex process? Cutting calories to help reach your fat loss and weight loss goals is not as easy as “just doing the math.” You need a healthy meal plan to start the process. After that, you will make many adjustments until you know how different foods affect your body. <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=248">Eat These 3 Foods to Burn More Belly Fat</a> Don’t think you can just eat 1,000 calories every day and continue to lose weight (because you have a caloric deficit). This tactic will only work for a short time. Your body doesn’t know you’re on some crazy diet. It thinks you are starving, so it goes into survival mode and stores body fat. Many of you have wrecked your metabolisms by eating too few calories during the day (month after month). Calories are Not Your Enemy Calories are just units of energy in the form of food and drink. Consider these facts: --one gram of protein provides 4 calories --one gram of carbohydrates provides 4 calories --one gram of fat provides 9 calories --one gram of alcohol provides 7 calories --vitamins and minerals don't provide any calories --water provides no calories Depending on your goals, you may want to gain weight (such as athletes) or lose weight. Proper training will allow you to do either without losing critical muscle mass. What About Basal Metabolic Rate and My Menu? What is your BASAL METABOLIC RATE (i.e., the number of calories you would burn if sitting all day doing nothing)? You will need to know this rate because it is important when planning meals to reach your individual training goals. For instance, my basal metabolic rate is about 2,000 calories. If I eat 2,000 calories and burn 500 calories through exercise and daily activity, I will still lose weight and burn fat (500 caloric deficit). If I starve myself and eat 1,200 calories (1,300 caloric deficit) day after day, my body will rebel and store body fat. A 1,300 caloric deficit is too large (severe calorie restriction). 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). Components of a Healthy Diet Protein <a href="http://myfitnesshut.blogspot.com/2009/03/eat-your-protein-and-build-muscle.html">Proteins</a> are the basic building blocks of life. They make up a large part of our foods such as meat, nuts and beans. It is very important for building and repairing body tissues, especially after a tough workout. Protein should provide 15-30% of total daily caloric intake, depending on your goals. Include protein in every meal to help you feel fuller for a longer period (helping you eat less during the day). Carbohydrates Carbohydrates are made mostly of sugars. They are also important to spare protein to build and repair body tissue. Carbs provide vitamins, minerals, fiber and other substances that are important to overall health. Carbohydrates are not your enemy! They are your body's preferred source of energy (especially during exercise). Its important to have a meal plan that includes the macronutrients (carbs, protein, fats). The primary cause of weight gain is a caloric surplus. There are some instances where carb cycling can be a great strategy to burn fat. But, you should master the basics of nutrition first. The majority of your carbs should be <a href="http://myfitnesshut.blogspot.com/2008/03/glycemic-index-and-glycemic-load.html">low glycemic</a> (about 80%) with the rest of your carbs being high glycemic. This means that you should limit eating foods like white potatoes, white bread, corn, pasta, muffins, refined foods and white flour products. These high glycemic foods encourages fat storage since more sucrose is escorted into the bloodstream quickly. The best time to eat high glycemic carbs is after a tough workout when your body needs quick replenishment. Concentrate more on foods like fruits and vegetables which have high fiber and/or water content. Total carbs should provide 55%-60% of total daily caloric intake for moderately active individuals. Fats You need fats in your diet for your body to function properly. Fats are also filling. Get about 20% of total daily calories from fats. Eat no trans fats (partially hydrogenated fats found in packaged foods and fast foods). Eating too many (and too often) trans fats will land you in the doctor's office with heart and cholesterol problems! Focus mainly on eating heart-healthy unsaturated fats. Monounsaturated fats (MUFAs) can lower bad cholesterol (LDL) and lower total cholesterol. Good sources of MUFAs are nuts (especially raw), nut butters, olives, olive oil, avocados, safflower oil, peanut oil. Polyunsaturated fats (PUFAs) are also good for you---especially the omega-3 fats found in cold-water fatty fish like salmon, mackerel, herring, sardines, trout and white tuna. Flaxseed and walnuts are also good sources of omega-3 fats. Eat more omega-3 fats and less omega 6 fats. Too much omega 6 fat intake can lead to inflammation that causes arthritis, cancer and heart disease. Sources of omega-6 fats are soybean oil, sunflower oil, peanut oil, corn oil, sesame oil and cottonseed oil. Conjugated linoleic acid(CLA) fats found in red meat and dairy are also good for you provided they come from grass-fed cattle. Another option would be to supplement your diet with fish oil. Limit (not eliminate) eating saturated fats like butter. Some sources of saturated fats are healthy, such as from coconut oil. Moderation is the key to eating saturated fats. Count the calories with fatty foods just like any other food. For example, nuts are good for you but they are loaded with calories. A handful of raw almonds will do the trick for you. Water You can only live a few days without water. About 2/3 of your body is water. Drink about half your weight in water every day. So, if you weigh 160 pounds, drink 80 ounces of water each day. Remember, certain foods contain large amounts of water. This counts toward your water intake. For instance watermelon is about 90% water and lettuce has about 95% water. Some meats contain as much as 70% water. Water also helps your body flex muscles, remove wastes, cushion joints, carry nutrients and oxygen to your cells and helps convert food into energy (although water doesn't provide energy). You may be experiencing dehydration if you have dry lips/mouth, dizziness, headache, nausea or muscle cramps. When you exercise, drink about a cup of water every 15 minutes. Vitamins and Minerals Discuss the supplements you plan to take with your doctor. Don't try to treat serious medical conditions with supplements. Look at the GRAS (Generally Regarded As Safe) supplement list published by The U.S. Food and Drug Administration. The supplements that I take and recommend to clients are multivitamins, fish oil and green tea. Notice that these supplements are great for health benefits and are not targeted at weight loss. Exercise and eat healthy to reach your fat loss and weight loss goals. <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>

Nutrition Basics For Health And Weight Loss

If you don't get the Nutrition Basics down, you are getting off on the wrong foot when trying to improve your health, burn fat and lose ...