10 Habits Runners Keep to Prevent Foot Injuries

<b>If you are a <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">dedicated runner,</a> you are at risk for more foot injuries than the average exerciser.</b> 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."<br /><br /><strong>Repetitive stress injuries like plantar fasciitis, runner's knee and Achilles tendinitis 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.</strong><br /><br />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.<br /><br /><strong>New York City podiatrist, Dr. Oliver Zong, is one of the premier cosmetic foot surgeons in the country.</strong> 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. <br /><br /><strong>So, here is Dr. Zong's Top 10 injury prevention list for runners:</strong><br /><br />1. Stretching. Stretching primes the body for the strenuous activity. Stretch before and after running. Concentrate on the calves, hamstrings, quads and feet.<br /><br />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. <br /><br />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. <br /><br />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.<br /><br />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.<br /><br />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.<br /><br />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. <br /><br />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. <br /><br />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). <br /><br />10. Finish Line. When the race is complete Dr. Zong says practice RICE:<br /><br />a. Rest your feet. <br />b. Ice helps keep inflammation and swelling down. <br />c. Compression with ACE wraps will also reduce swelling. <br />d. Elevation will help your feet rest up for the next big run.<br /><br />Dr. Zong is credited with coining the terms, "Foot Makeover", "Foot Facelift", "The Toe Tuck", and "High Heel Feet".<br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br /><br /><br /><br />

10 Habits Runners Keep to Prevent Foot Injuries

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

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10 Strength Training Habits to Make You Lean

<b>To get the <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">lean body</a> you want and need, you must do regular full body strength training and burn fat on your total body.</b> Just spot training your abs or upper body will not get the job done.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyR3B7FguaI507QKteaGoV9wc7l0-oZ7tw79Cllwxe_RA86f_wDZtN7bexUd5H-7NgWVu8m6ZPXW3HqppzNfZn0FckSNWt1llzRAfTPb5BOF8Qn6MXvqBbE0RkRq0F9UMLe-u3F9qYHaq4/s1600/Side+squat+finish.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyR3B7FguaI507QKteaGoV9wc7l0-oZ7tw79Cllwxe_RA86f_wDZtN7bexUd5H-7NgWVu8m6ZPXW3HqppzNfZn0FckSNWt1llzRAfTPb5BOF8Qn6MXvqBbE0RkRq0F9UMLe-u3F9qYHaq4/s320/Side+squat+finish.jpg" width="320" /></a></div><br /><strong>You should strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).</strong><br /><br />And, you should train your body in all three planes of motion to give your body its 3-D shape and prevent injuries.<br /><br /><b>Short, interval cardio sessions, like sprint intervals, will also burn max fat and help lean out your body.</b> Do interval training 2-3 days a week (you can also use bodyweight strength exercises to do intervals). Either way, you won't get bored with this type of cardio.<br /><br /><b>Having said that, here are 10 top strength exercises that will help you burn fat and sculpt your lean body:</b><br /><br /><b>1. Squats</b> - Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises. <br /><br /><b>Squats require stablization in the body's core muscles in general, not just the abs.</b> The other benefits of squats (strengthens quads, gluteals, hamstrings,etc.) are well known. So, the next time you do squats, brace your torso (like getting ready to take a punch) and work on those abs.<br /><br /><b>Squat variations:</b> bodyweight, Bulgarian (pictured below), overhead barbell, dumbbell, front, lateral and split---do them all. <b>Bonus:</b> do squat jumps regularly.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK6gKW9afccyAu7RV-1Yxnf1WlHTGTKy6JbZmmvY9A6Apk4MxHLpCR3aIR7i7Cd_IJI-T_8ela1K6LqbM9LKxn0OiB-OQGDKkpgQ65dggddZ8r8T2awZvJIaH6pComf-X2P8NWAnjEKUIl/s1600/bulgarian+split+squat+start.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK6gKW9afccyAu7RV-1Yxnf1WlHTGTKy6JbZmmvY9A6Apk4MxHLpCR3aIR7i7Cd_IJI-T_8ela1K6LqbM9LKxn0OiB-OQGDKkpgQ65dggddZ8r8T2awZvJIaH6pComf-X2P8NWAnjEKUIl/s320/bulgarian+split+squat+start.jpg" width="320" /></a></div><br />Lunges and deadlift are also top exercises you should do regularly.<br /><br /><b>2. Standing Shoulder Press</b> - This is one of the best standup exercises to work your upper body. Any standup exercise will burn more calories than doing the exercise sitting down. It is also one of the best exercises to work the entire core area (just brace during execution). <br /><br /><b>3. Bentover Dumbbell Rows</b> - If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine. Rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. Your obliques will also get quite a workout. <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiciMHCY4R_nmR8BDMGn2JoFABh478a9G1FuVx1NlI-TmTSQ2FSGAFmARsFH0vSuE5I6WblCGmoqvKRq_0WDn9JF4H8M-vnVvROh2MqxN4a778ghfy3rin6kZccnNEzVFfBVuFgzimWn9YE/s1600/P8021380.JPG"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5507401425629926514" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiciMHCY4R_nmR8BDMGn2JoFABh478a9G1FuVx1NlI-TmTSQ2FSGAFmARsFH0vSuE5I6WblCGmoqvKRq_0WDn9JF4H8M-vnVvROh2MqxN4a778ghfy3rin6kZccnNEzVFfBVuFgzimWn9YE/s320/P8021380.JPG" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" /></a><br /><br />If you experience back pain doing two-armed rows, then try doing one-armed rows so you can support your body with the other arm. <br /><br /><strong>Do two-armed bentover dumbbell rows this way:</strong><br /><br />--With your feet about shoulder width apart, bend over and grab the dumbbells. <strong>Keep your back straight (don't bow or arch back) and keep your head in line with your torso.</strong> Look straight down during the exercise.<br /><br />--Pull dumbbells up to your side until they make contact with your ribs. Keep your elbows close to your side during the exercise. <strong>As you pull the dumbbells up, squeeze your shoulder blades together.</strong> <br /><br /><strong>--Don't curl the dumbbells as you lift.</strong> Curling will allow too much use of your biceps. This is primarily a back exercise. Return the dumbbells until your arms are fully extended. That is one repetition.<br /><br /><b>4. Pullups with Knee Raises</b> - The pullup is not just a back muscle exercise. Pullups work your lats (and other back muscles), core, shoulders, arms, chest, biceps and improve grip strength. That's why you should be doing pullups. Brace your torso during execution of the exercise.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOP6b4I3MMiHQ0xKicAy4D6tlzb5UbkFW3bnuFWTBdRcy0wi_aGceoORnBL1iUUTG_w43rmstJQmoccwdgzXZRW2YphLB0r5e5vRGtkfRvmrlfj0D3uUFqYZrBgJB9gSqveP-DXy6XXEF8/s1600/pullup+start.JPG" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOP6b4I3MMiHQ0xKicAy4D6tlzb5UbkFW3bnuFWTBdRcy0wi_aGceoORnBL1iUUTG_w43rmstJQmoccwdgzXZRW2YphLB0r5e5vRGtkfRvmrlfj0D3uUFqYZrBgJB9gSqveP-DXy6XXEF8/s320/pullup+start.JPG" width="320" /></a></div><br />--Grab the pullup bar with an overhand grip (palms facing away from you), arms straight and a little wider than shoulder width.<br /><br />--After doing the pullup, lift both knees together until your thighs are parallel to the ground. Hold 2 seconds.<br /><br />--Slowly return to start position.<br /><br /><b>5. Hanging Leg Raises</b> - There is a reason you see more people doing ab crunches instead of hanging leg raises. The hanging leg raise and its variations is very tough to execute. Gymnasts have been doing hanging leg raises for decades. You will need core strength, arm strength and grip strength to perform the exercise correctly. If you can't do one hanging leg raise, you need to strengthen your core, back, arms and grip. <br /><br />--Hang from a bar using an overhand grip with arms straight and shoulder-width apart. Let your legs hang straight down.<br /><br />--Contract your abs and make sure that your back remains neutral with natural arch. Keep your head still and looking straight ahead. Raise your legs to the midpoint of your body using your abdominal muscles. Don't swing your legs up and use momentum to do the exercise. This is a controlled strength exercise.<br /><br />--Hold for 2 seconds and slowly lower your legs. That is one repetition.<br /><br />Beginning exercisers can start by trying to bend the knees up to the chest. Intermediate exercisers are able to do a straight leg raise up to the midpoint of the body. Advanced exercisers can usually raise straight legs up to the head or "windshield wiper" bent knees to the left and right.<br /><br /><b>6. Ball Plank</b> - You need to do isometric core exercises. This is a surprise to many people. Isometric core exercises build up the deep stabilizing muscles and give tone to your entire core area. Isometric exercises help you build strength and burn fat without moving much.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieJ3a3l0y4y3iFDods74WOAhVenemPaPsdDACqLgLuOcUOg8WON14n1YqsgnVAUr1eixs35gTWLCxj_p525cWLdhfj9qcjFyyaduyWoU_ygj9hq2BxzOJeHOyGkK6zAWU-SYIcLu0C9acM/s1600-h/ball+plank.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5434201430451608514" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieJ3a3l0y4y3iFDods74WOAhVenemPaPsdDACqLgLuOcUOg8WON14n1YqsgnVAUr1eixs35gTWLCxj_p525cWLdhfj9qcjFyyaduyWoU_ygj9hq2BxzOJeHOyGkK6zAWU-SYIcLu0C9acM/s320/ball+plank.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 216px;" /></a><br /><br />Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length. For example, pushing against a wall and holding for 30 seconds causes an isometric contraction. <br /><br /><strong>Isometric exercises cause most if not all of your muscles to work during an exercise.</strong> To do the ball plank (pictured above), you get into position and hold for a period of time (like 20 seconds). So, many core exercises are great isometric exercises.<br /><br /><b>7. Cross-Body Mountain Climbers</b> - This exercise will build strength and help tone your "six pack" and obliques. Cross body mountain climbers also work the calves, quadriceps, glutes, back, chest, triceps and shoulders. You will need high levels of core strength to do this exercise the right way for each set. <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3hDNlJkZxWVLfgAejUiBBhECrfU_JiFEyJaLkUoX6STrYiCwE6rsB_ClnEzWeIPREICoUc-BFYiEZIKvGQS3SxX8qk-YmWoQW6AZXjR9wghw1ITIYffSKslfrIZTyAsO6hS4n-Kf1RQ-t/s1600/R1-21A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5506517014796287250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3hDNlJkZxWVLfgAejUiBBhECrfU_JiFEyJaLkUoX6STrYiCwE6rsB_ClnEzWeIPREICoUc-BFYiEZIKvGQS3SxX8qk-YmWoQW6AZXjR9wghw1ITIYffSKslfrIZTyAsO6hS4n-Kf1RQ-t/s320/R1-21A.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 216px;" /></a><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBElsr0kcE3MNK87VtbuPgWRf-u4EVGAA1qiE-k5QvdTw1kUrfhV1ol6_SVgvuD8ehbspSmxkKT2qnL8Y4XxlxQoQnGVVYBumUHlQNRjR_3_kZxA4jwJByTl_EVhSahHvtSq8e9ZXtZh6P/s1600/R1-19A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5506517698049813698" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBElsr0kcE3MNK87VtbuPgWRf-u4EVGAA1qiE-k5QvdTw1kUrfhV1ol6_SVgvuD8ehbspSmxkKT2qnL8Y4XxlxQoQnGVVYBumUHlQNRjR_3_kZxA4jwJByTl_EVhSahHvtSq8e9ZXtZh6P/s320/R1-19A.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 216px;" /></a><br /><br />--Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don't let your hips sag and don't point your butt in the air during this exercise.<br /><br />--Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don't let your foot touch the ground as you do the movement. Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions.<br /><br /><b>8. Ab Ball Jackknife superset with Ab Ball Rollout</b><br /><br />This challenging superset will improve your strength, balance and coordination. <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitDBox0kSS299PtwOWTMkYJVqDsCtG5Q7U2ZspHZRaC5inbLSx-IqWrxqvJV4vNZc1Cmti2fdcPNG9BY_Jj6jYvsC4UFhn0qrcMorbv9NaT2XqjTtdq7YwXnTNyoCTfiDgI8PwFYj5s6mA/s1600/Ab+Jackknife+start.bmp"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5465638581732875266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitDBox0kSS299PtwOWTMkYJVqDsCtG5Q7U2ZspHZRaC5inbLSx-IqWrxqvJV4vNZc1Cmti2fdcPNG9BY_Jj6jYvsC4UFhn0qrcMorbv9NaT2XqjTtdq7YwXnTNyoCTfiDgI8PwFYj5s6mA/s320/Ab+Jackknife+start.bmp" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 216px;" /></a><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUBMSNpdxpMotcj-_AgkBXwQYaFFOuHZ7iNrnR0ZnpZZpJVXY74UG5Of9lCdreWMVj8yvNlwhmuiWfU0Un8HhOMmI-XAET-EO2ZeBO6P-Y753M6qM_eNPyhz1gA2CaOsneQlAuJ0OCdR9P/s1600/Ab+Jackknife+finish.bmp"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5465639919291221010" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUBMSNpdxpMotcj-_AgkBXwQYaFFOuHZ7iNrnR0ZnpZZpJVXY74UG5Of9lCdreWMVj8yvNlwhmuiWfU0Un8HhOMmI-XAET-EO2ZeBO6P-Y753M6qM_eNPyhz1gA2CaOsneQlAuJ0OCdR9P/s320/Ab+Jackknife+finish.bmp" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 216px;" /></a><br /><br /><strong>Do the ab ball jackknife this way:</strong><br /><br />--Place both shins on the stability ball with both hands on the ground (arms straight). Keep hands a little wider than shoulder width. Keep your body in a straight line from head to feet.<br /><br />--Roll the ball toward your chest with your legs together. Bend your knees to your chest as far as you can. The movement should be controlled and steady throughout.<br /><br />--Roll the ball back to the starting position. That's 1 repetition.<br /><br /><b>Do the ab ball rollout this way:</b> <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4GS6ISAgs8vKddgfqg3BD7L0Z-q7V5o9bu4-AqYYysDIfbyuzKsIKKsAVVWDob0pD4CsIjlvgsfr1cAgP5e1raPxyscDdAtfG_iVKEKH_bT5fwH7RYB6enSFhYAjyidQgr_xe-ANnY9Gf/s1600-h/Ab+ball+rollout+finish.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5359483936991632178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4GS6ISAgs8vKddgfqg3BD7L0Z-q7V5o9bu4-AqYYysDIfbyuzKsIKKsAVVWDob0pD4CsIjlvgsfr1cAgP5e1raPxyscDdAtfG_iVKEKH_bT5fwH7RYB6enSFhYAjyidQgr_xe-ANnY9Gf/s200/Ab+ball+rollout+finish.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 135px;" /></a> <strong>Finish</strong><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMWDAIXz2U9pOe2ol-Q8KffoyWZzANufAgauhClt7Rz5XHRG5iQrO-5Q7DDzOCKpmOLVCE7mMPZqlmXbwfsbW6hH6rjRhhn2601G9qFaObA0MId1JEK25EA5iArA2hEnsSPsAh3EB9-qQb/s1600-h/Ab+Ball+Rollout+Start.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5359483705139160242" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMWDAIXz2U9pOe2ol-Q8KffoyWZzANufAgauhClt7Rz5XHRG5iQrO-5Q7DDzOCKpmOLVCE7mMPZqlmXbwfsbW6hH6rjRhhn2601G9qFaObA0MId1JEK25EA5iArA2hEnsSPsAh3EB9-qQb/s200/Ab+Ball+Rollout+Start.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 200px; height: 135px;" /></a> <strong>Start</strong><br /><br />--Start with the ball in front with your elbows on the ball. <br /><br />--Roll the ball out slowly and keep your abs braced (as if taking a punch to the gut). As you straighten your torso you will feel your abs stretch and extend. Return to the starting position.<br /><br />Don't be afraid to try this superset. You will see results fast.<br /><br /><b>9. Medicine Ball Throws</b> - These exercises are great full body movement exercises that can be done at full speed. This helps you burn fat and activates your shapely fast twitch muscle fibers. Some good exercises are:<br /><br />--Soccer throw<br />--2-Handed Chest Pass<br />--Rotational Throw<br />--Slams<br />--Squat and Scoop Throw<br /><br /><b>10. Farmers Walk with Dumbbells</b> - Do the farmer's walk with a pair of heavy dumbbells (not like the light ones I'm carrying in the picture below). <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsZsoTfMR17UoJjr2UGemWXXUzVomHdT783aauOBO2XXDxkLk5j4P9I2wr63yfb6n5hxuISyKT4ev2-KwtENlYD-Ju524qztUJXXX7_41CIfYgQrRO6Ynby9B87RXixPQjiUgQjswWiRIH/s1600/Farmers+Walk.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsZsoTfMR17UoJjr2UGemWXXUzVomHdT783aauOBO2XXDxkLk5j4P9I2wr63yfb6n5hxuISyKT4ev2-KwtENlYD-Ju524qztUJXXX7_41CIfYgQrRO6Ynby9B87RXixPQjiUgQjswWiRIH/s320/Farmers+Walk.jpg" width="216" /></a></div><br />It is one of the best full body exercises going. Be sure to keep a strong, upright posture throughout the walk. Hold the dumbbells by your side, walk 20 yards, rest 10 seconds and walk back 20 yards. That is 1 repetition. <br /><br /><b>Get busy working with the program below:</b><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br /><br /><br /><br />

10 Strength Training Habits to Make You Lean

To get the lean body you want and need, you must do regular full body strength training and burn fat on your total body. Just spot traini...

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10 Habits of Chronic Starvation Dieters

<b>I hope you're not a long-time user of starvation diets just to <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">lose weight.</a></b> If you are, you might find yourself struggling with some of these habits listed below. You end up having what you're trying to avoid--weight gain.<br /><br />If you've never tried a starvation diet, you're not missing anything except misery. Food is meant to nourish and energize your body and it should be enjoyed in the right portions. <br /><br /><b>Here are 10 common habits of those who just want quick weight loss using various starvation diets or methods:</b><br /><br /><strong>1. You never make a commitment to a lifetime of fitness and health.</strong> You are too concerned with pounds on the weigh scale. Those who have succeeded at transforming their bodies from fat to lean have health and fitness practices that they do on most days. <b>It becomes a sustainable lifestyle.</b><br /><br /><b>2. Starvation diets rule again and again. The less food you eat, the more weight you’ll lose, right?</b> Sorry, but it just doesn’t work this way in the long-run. If your idea of the perfect diet plan for weight loss is popping crackers and diuretics, you’re headed for disaster. <br /><br />Starvation slows the fat-burning process. Your body relies on the nutrients in whole, natural foods for fuel. When you starve yourself, it senses the downward shift in your caloric intake and kicks into starvation mode. When this happens, your metabolism will slow down and your body will hold on to stored fat in order to conserve energy.<br /><br />Muscle mass needs more energy to function than fat. Basically, the more muscle mass you have, the more calories you’ll burn. If you continue to starve yourself, your body will feed on your muscle tissue and make it even harder for you to lose weight.<br /><br />Obviously, if you starve yourself long enough, you’ll have no choice but to lose weight. But the weight loss won’t be healthy, and it will show in your appearance. You’ll become emaciated and your body will start to look like an old bag of bones.<br /><br />The weight lost from starvation diets almost always comes back. Starvation slows your metabolism down. And it can take months for it to return to normal. As soon as you start eating again, you’ll likely gain all of the weight you lost back, and more. In the end, you’ll wind up bigger than you were before you started starving.<br /><br /><b>3. Chronic starvation dieters end up with damaged health. If you are eating 900 calories a day, that is not enough food to even support your basal metabolic rate.</b> <br /><br />When you go without food, you don’t get any of the essential nutrients needed for good health. This can result in fatigue, kidney failure, heart failure, gallstones, ulcers, hair loss, muscle weakness and osteoporosis. This is just a short list of the physical problems a starvation diet can cause. We haven’t even touched on the mental stuff.<br /><br />It’s not uncommon for extremely calorie-restrictive dieters to struggle with depression, anger, indifference, memory loss, poor concentration, hallucinations and mood swings. Starvation can also increase your chances of suffering with eating disorders like bulimia and anorexia.<br /><br />In essence, your health will be a mess if you try to lose weight by starving. The worst part about it is that some of the health issues that arise from starvation diets can cause irreversible damage to your body and require long-term hospitalization or lifelong medical care.<br /><br />If you plan to turn starvation dieting into a lifestyle, you’ll end up in a body bag way before your time. No amount of skinny is worth your life. Don’t let the desperation to lose weight push you to go on a starvation diet. <br /><br /><b>4. You experience weight loss and weight regain many times.</b> <br /><br /><b>According to a Medicinenet.com article, "Weight Cycling...Facts About "Yo-Yo" Dieting,"</b> <br /><br />"Weight cycling is the repeated loss and regain of body weight. When weight cycling is the result of dieting, it is often called "yo-yo" dieting. A weight cycle can range from small weight losses and gains (5-10 lbs. per cycle) to large changes in weight (50 lbs. or more per cycle)."<br /><br />"Some research links weight cycling with certain health risks. To avoid potential risks, most experts recommend that obese adults adopt healthy eating and regular physical activity habits to achieve and maintain a healthier weight for life. Non-obese adults should try to maintain their weight through healthy eating and regular physical activity."<br /><br />"Some studies suggest that weight cycling may increase the risk for certain health problems. These include high blood pressure, high cholesterol, and gallbladder disease."<br /><br /><strong>5. Starvation dieters are not concerned with burning body fat. You MUST change your body's composition.</strong> You must increase muscle mass to become a “fat-burning machine.” This keeps the weight off your body for good. You don't need to be a body builder but you need to replace the fat (to an acceptable body fat percentage) on your body with muscle mass. This will give you the lean, healthy body you need.<br /><br /><strong>You must do more than cardio exercise to change your body's composition.</strong> "Cardio only" will not lean out your body. Too much cardio will waste away your muscle mass.<br /><br /><strong>Make a commitment to full-body strength training.</strong> Among other things, it builds muscle mass, speeds up your metabolism (the body has to work harder to maintain muscle) and helps improve your bone density. And, you’ll look great.<br /><br /><b>6. There are many lies about fat loss and weight loss out there---and many people believe them.</b> Why? Businesses are trying to make money off of you and they'll lie, tell half-truths or present unproven facts to get it. You have to make a choice to believe or not believe those lies. <br /><br />Fad dieters are always looking for the next pill, diet or fat blocker to change their bodies. The dream never comes true. <strong>Doctors, dieticians, and fitness experts agree that the best way to burn fat and lose weight is to eat higher quality calories, exercise regularly and increase your daily activity. Don't look for shortcuts.</strong><br /><br /><b>7. Starvation dieters lose water weight. Burn body fat and lose weight.</b> <br /><br />If you lose 20 pounds in 10 days using severe calorie restriction with no exercise (you probably won't have the energy to exercise), just about all of that weight loss will be due to lost muscle mass and water weight.<br /><br /><b>The problem is further compounded if you gained weight without exercise.</b> The composition of this weight gain is mainly fat and water retention. I have seen individuals with up to 70% body fat.<br /><br /><b>One big cause of water retention is too much salt consumption (sodium).</b> If you eat many processed foods and not many whole, natural foods, your sodium consumption is too high---and you will take on more water weight. <br /><br />So, you find yourself regaining this weight quickly when you begin to eat the carbohydrates, proteins and fats that your body needs. Why? Because you will also replenish water stores in your body's cells. <br /><br /><b>8. Veteran starvation dieters are frequent users. The typical dieter tries a new plan four times a year.</b> "We have this mentality that a diet is something to go on and then get off as quickly as possible," says FITNESS advisory board member Madelyn Fernstrom, PhD, founding director of the University of Pittsburgh's Weight Management Center. "But lasting weight loss requires making lifestyle changes that will work long-term."<br /><br />9. Quick weight loss veterans deal with slowed metabolism, a weaker immune system, hormonal imbalances, loss of lean mass, increased body fat, decreased energy levels and disrupted sleep patterns. Is that worth it?<br /><br /><b>10. Your confidence takes a hit with each weight loss and weight regain episode. "The more times you go through the gain-lose-gain cycle, the less convinced you become that you can break free from the constant ups and downs," says Keri Gans, RD, a dietitian in private practice in New York City. "No one wants to diet forever; it's hard work."</b><br /><br />Stop starving yourself, start eating right and start building your body the right way. Its worth the effort.<br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br /><br /><br /><br /><br />

10 Habits of Chronic Starvation Dieters

I hope you're not a long-time user of starvation diets just to lose weight. If you are, you might find yourself struggling with some o...

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10 Habits Travelers Keep to Not Gain Weight

<b>If you travel for work or take a long vacation, you are at risk for weight gain.</b> You can exercise when you travel but you may have to be a little creative. <br /><br /><strong>And, avoid weight gain while you travel by packing more than just your clothes. Some of you travel as much as 200 days a year. You have to get your eating and exercise under control or your weight will quickly get out of control.</strong><br /><br /><b>Here are 10 habits that keep frequent travelers lean and mean:</b><br /><br /><strong>1. If you are a frequent flyer or driver, you know the food traps found in airport or roadside restaurants. The food choices are usually high-calorie, high-carb and high-fat.</strong> And, you know how much money you can waste at these food establishments.<strong> Plan and pack your foods.</strong> <br /><br />Try to stay with your meal plan as much as possible while traveling. Haphazard eating or grazing will skyrocket your calories and pack pounds on your body. Eat plenty of high-protein and high-fiber foods to keep your blood sugar levels more steady and to stay fuller for longer.<br /><br /><strong>The simple solution is to plan and pack nutritious foods like lean meats, salad greens, nuts, fruit, yogurt, yogurt smoothies, vegetables, etc.</strong> If you drink coffee, skip the high-calorie designer coffees. Starbucks does have just plain coffee!<br /><br />2. If you eat at a restaurant, eat as healthy as possible. Skip the appetizers and breadsticks before your meal. Request that your foods not be fried, dipped in butter, etc. to keep the calories down. Many restaurants have menus online that you can research. <br /><br />3. <strong>Walk 30 minutes every day. I recommend you do this whether traveling or not. Walking is probably one of the least used exercise tools to stay active and burn calories. If the area is not safe, go walk at a mall.</strong><br /><br />4. Exercise at your hotel room or gym. <b>Take my <a href="http://myfitnesshut.blogspot.com/p/10-minute-fat-lo.html#.Ueo049LqmuI">Free 10-Minute Fat Burning Workout</a> with you.</b> <br /><br />5. Many hotels have some type of obstacle course. Take advantage and exercise if the area is safe.<br /><br />6. If you are a member at a health club, exercise there in the city you're located. Also, every health club has free passes or a small daily fee that will allow you to workout. If you are the person who has to workout at a health club, do your research before you leave town.<br /><br />7. <strong>Travelers who stay fit don't count sitting in a steam room or sauna as a workout. Remember that sweating has nothing to do with losing fat or weight.</strong> Sweating just cools down your body. A caloric deficit (burning more calories than you consume) will cause you to lose weight.<br /><br />8. Swim. Every hotel has a swimming pool. Use it to swim laps or walk/jog in water.<br /><br />9. If you drink alcohol, drink after your meal. Alcohol increases your appetite. Researchers from Denmark found that a group of men ate more when they were served beer or wine and they ate less when served a soft drink. I recommend you drink water or an unsweetened drink.<br /><br />10. Drink plenty of water. This will help you limit sugary drinks that pack on pounds and belly fat. Your body is about two-thirds water. It will help you eat less and help your body function better.<br /><br />Drink about half your weight in water every day. So, if you weigh 140 pounds, drink 70 ounces of water each day.<br /><br />Foods with high water content count 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. Again, pack your food before you leave.<br /><br />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).<br /><br />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.<br /><br /><b>Download your <a href="http://myfitnesshut.blogspot.com/p/10-minute-fat-lo.html#.Ueo049LqmuI">FREE 10-Minute Fat Burning Workouts</a> now</b> and take them on the road with you. There are strength and cardio workouts in the e-book.<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a><br /><a href="http://herfitnesshut.com">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a></b><br /><br /><br /><br /><br /><br />

10 Habits Travelers Keep to Not Gain Weight

If you travel for work or take a long vacation, you are at risk for weight gain. You can exercise when you travel but you may have to be a ...

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10 Training Habits that Help Athletes Burn More Fat

<b>Every one is an athlete. So, <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">you can burn fat</a> like one. You can train your body with the intensity that athletes train with.</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq90OSHUxtWdjuhqltISDQNcAhgBCXJGYqoUfwIYftp-7iLHFqN6wBRbkEvolVhwTDddQcjjfUm0fAs76m8TRWBJiis0AeFbp5Yq5ghaSTChsIm9A8qJGXpgBCKVDhQ6eZp3icr3KiTwNR/s1600/Squat+Jump.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq90OSHUxtWdjuhqltISDQNcAhgBCXJGYqoUfwIYftp-7iLHFqN6wBRbkEvolVhwTDddQcjjfUm0fAs76m8TRWBJiis0AeFbp5Yq5ghaSTChsIm9A8qJGXpgBCKVDhQ6eZp3icr3KiTwNR/s320/Squat+Jump.jpg" width="216" /></a></div><br /><strong>Speed and explosive strength training are the same for both females and males.</strong> While males do have more physical strength than females, the same biomechanical motions are used by both sexes. So, females need to train the same way as males while allowing for differences in gender make-up.<br /><br /><strong>And women shouldn't worry about getting too bulky.</strong> You would have to lift very heavy weights for a long time to get bulky.<br /><br /><b>Athletes in speed and power sports are usually very cut and lean because most of their exercises are done with intervals at full speed.</b> <br /><br /><b>Short bursts</b> are proven fat burners and these athletes primarily train this way. We're talking workouts with major calorie and fat burn. <br /><br /><b>So, here are 10 tips to help you burn fat like an athlete:</b><br /><br /><b>1. Train your body in all 3 planes of motion.</b> Using strength exercises that require rotations, turning, twisting and side-to-side motions will fit the bill. <br /><br />Machine-based training concentrates on the sagittal plane (up-down, forward-backward movements). Do miminal training (unless you are rehabbing or a beginner) on machines because they limit your natural movement patterns.<br /><br />Training in all planes of motion will definitely add intensity and variety to your workouts.<br /><br /><b>2. Training on your feet will lead you to do more full body exercises that burn more calories and fat.</b><br /><br /><b>3. Athletes have strong, muscular bodies, including the core. Muscle mass and intense workouts helps to keep their metabolisms humming around the clock.</b> <br /><br />Stabilize and strengthen the core first and limbs (arms and legs) later. This can be done using exercises like bridges, planks, bird dogs, cobras, supermans and back extensions. <br /><br /><b>You would later progress to full speed core exercises</b> on your feet like medicine ball chops, medicine ball slams, 2-arm and 1-arm medicine ball throws and medicine ball rotational throws.<br /><br /><b>4. Include many bodyweight and dumbbell exercises in your workouts. This will help you exercise at higher speeds and burn more fat.</b><br /><br />You can get to the heavier weights once your joints and muscles are stabilized and balanced. If you can't do bodyweight squats correctly then you won't do heavyweight squats correctly.<br /><br /><b>5. Concentrate on compound (multi-joint) exercises like squats of all types, lunges of all types, bench press, rows, step ups, and deadlifts.</b> <br /><br />These exercises work major muscle groups and help you build more muscle mass and burn more fat.<br /><br /><b>6. Improve your muscular balance.</b> This will help you build muscle all over your body. <br /><br />For instance, your quadriceps shouldn't be significantly stronger than your hamstrings. Likewise, the frontside of your upper body should have muscular balance with the backside of your upper body. <br /><br /><b>7. Train your muscles with all contraction types (eccentric, isometric, concentric).</b> All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force). <br /><br />Eccentric contractions are able to produce the most tension development followed by isometric contractions and lastly, concentric contractions. If eccentric contractions are able to produce the greatest tension development, then more time should be devoted during training for eccentric contractions to reduce the risk of injuries such as knee ACL tears. <br /><br />Also, strong eccentric contractions are critical for athletes to produce maximal power since all force production (concentric) must be preceded by force reduction (eccentric). <br /><br /><b>Lowering the bar on bench press 4 seconds (eccentric) and lifting the bar in one second (concentric) would be an example of eccentric contraction training. You could do the same thing with exercises like hamstring curls, shoulder press, rows and squats.</b><br /><br /><b>8. Improve your flexibility and correct postural problems in the early stages of your training to avoid injuries when you get to more intense training.</b> You can't workout if your injured.<br /><br />9. Progress to more intense exercises like plyometrics (jump training), speed training and full-speed sport specific exercises after you have stabilized and strengthened your core, joints and overall muscle structure. <br /><br /><b>10. Improve your rate-of-force production (how fast your muscles produce force) and dynamic balance.</b> This will help you burn more fat because you will be able to do more challenging exercises. <br /><br /><b>Train harder, smarter, safely and burn more fat like an athlete.</b><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br /><br /><br /><br />

10 Training Habits that Help Athletes Burn More Fat

Every one is an athlete. So, you can burn fat like one. You can train your body with the intensity that athletes train with. Speed and exp...

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10 Habits of People Who Avoid Exercise Injuries

<strong>It is possible for you to <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">burn fat and lose weight relatively injury free</a>. But, you can also wreck your body with injuries while training to lose weight. You won't hear this information in a weight loss commercial because they're selling you a product.</strong> <br /><br /><b>So, here are 10 habits to help you avoid exercise injuries:</b><br /><br /><strong>1. Warmup properly and do exercises with correct technique. This is crucial every workout.</strong> Walking for 2 minutes or talking to your friend is not a good warm-up. <br /><br />A good dynamic warm-up prepares your body best for intense workouts. A sample dynamic warm-up could be a 5-10 minute jog, prisoner squats, lunges, etc. Static stretches would be done after your workout.<br /><br /><strong>2. Don't underestimate the benefits of sports massages.</strong> The benefits include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries. <br /><br /><strong>Along the same lines, self myofascial release with foam rolls (SMFR)</strong> is a type of self massage that you can do every day and prevent various muscle injuries, strains and tears.<br /><br /><strong>3. Protect your feet.</strong> Its amazing how many injuries can be avoided by wearing quality footwear (interpreted: don't wear cheap athletic shoes). If you have flat feet or high arches you definitely need the right footwear and/or inserts. <br /><br /><strong>4. Avoid various tendon, ligament and muscle injuries</strong> (pain, swelling) caused by over-training and wear and tear. Rest and recovery is important. R.I.C.E.R. (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE) should be followed immediately after a muscle or tendon injury. <br /><br /><strong>5. Lessen the risk of a knee anterior cruciate ligament (ACL) injury</strong>. It is the most common injury affecting the knee joint. <br /><br />Do this by having adequate hamstring strength and practicing proper landing, jumping, stopping and cutting techniques. <br /><br /><strong>6. Strengthen and stretch your shoulder muscles</strong> to avoid rotator cuff, shoulder and elbow injuries. <br /><br /><strong>7. Strengthen and stabilize your core to prevent injuries</strong> such as low back pain, oblique strains/pulls, neck pain, ruptured disks and various other muscle and ligament strains. <br /><br /><strong>8. Avoid shin splints by not over-training and wearing quality footwear.</strong><br /><br />Also, exercising on hard or uneven surfaces or excessive uphill or downhill running can cause shin splints. If you over-pronate (foot and ankle rolls excessively inward when running), you are at risk for shin splints. <br /><br /><strong>9. Lessen the risk of a torn or injured Achilles tendon (the largest tendon in the body).</strong> It takes a full year to recover from a torn Achilles tendon. Stretch and stabilize the tendon with one-legged exercises, calf/peroneal stretches and Achilles tendon stretch.<br /><br /><strong>10. You don't want Plantar Fasciitis</strong> (the long, flat ligament on the bottom of your foot stretches too much, small tears develop and the ligament inflames (ouch!!). <br /><br /><b>Plantar Fasciitis usually develops over time so take steps to correct the problem when it first occurs by keeping your foot and ankle area flexible.</b> And, take time to recover from heel and foot pain. Also, don't wear (you guessed it) cheap running shoes! Excessive running on steep hills or inclines can also cause Plantar Fasciitis.<br /><br /><strong>Don't wreck your body with injuries trying to lose weight.</strong><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br /><br /><br /><br />

10 Habits of People Who Avoid Exercise Injuries

It is possible for you to burn fat and lose weight relatively injury free . But, you can also wreck your body with injuries while training ...

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10 Habits of People Who Burn Belly Fat

<b>Burn belly fat for your health. <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Burn belly fat</a> to sculpt your six pack abs and look better naked or in your clothes.</b><br /><br />You won't burn belly fat by chance even though you can surely gain it without trying.<br /><br /><b>Use these 10 tips on most days and you won't "battle the bulge:"</b><br /><br /><b>1. Get a healthy, managed meal plan and comply with it at least 90% of the time.</b> If you are trying to burn fat and lose weight, nutrition is critical. Eat mainly whole, natural foods that have one ingredient--the food itself. For example, fruits and vegetables have one ingredient.<br /><br />I don’t ever encourage any diet that significantly omits one of the macronutrients (carbohydrates, fats, proteins). Your body’s metabolism needs all 3 macronutrients to operate properly. So, diets that are very low in carbs or fats will not help your body in the long-term. Fats, which is the most nutrient-dense of the macronutrients (9 calories per gram), can help you feel fuller for longer and thereby help you eat less. Just eat mainly heart-healthy fats like olive oil, salmon and avocado.<br /><br />Eating fast-digesting carbs immediately before or after your workout will not spike your blood sugar levels. Your body uses carbs for intense weight training and interval cardio. <br /><br /><strong>Set your daily calorie intake based on your basal metabolic rate, your activity level and your goals. This way, you won't eat too much or too little.</strong> Maintaining the right amount of calorie deficit on most days (burning more calories than you consume) is the key to burning fat and losing weight. <br /><br />2. <a href="http://yourfitnessuniversity.biotrust.com/Shop.asp?s=&View=Item&Group=328&Keyword=&Product=1773" target="_blank">Eat more protein.</a> Research has proven that protein keeps blood sugar levels more steady when you have a meal that includes carbohydrates. Protein helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high. Just include protein foods with each meal. <br /><br />Drinking a fast-digesting whey protein drink before and after your weight training workout helps your body repair and rebuild your muscles.<br /><br /><b>3. Eat more fiber for your overall health and belly fat reduction.</b> Your body cannot digest fiber and there are two forms: <br /><br />--Soluble fiber dissolves in water and produces a gel-like substance in your stomach. This substance helps digested food move slowly through the small intestine and slows down food absorption and release of nutrients into the bloodstream. Soluble fiber also limits the amount of cholesterol released into the blood. Oats are high in soluble fiber.<br /><br />--Insoluble fiber cannot be broken down once entering the stomach and increases in size by absorbing water. This type of fiber speeds up foods absorption once it enters into the small intestine. Insoluble fiber cleans your system as it travels through your body.<br /><br />Eat both types of fiber to help you feel fuller for longer and to help stabilize blood sugar levels. Eating 25-35 grams of daily fiber per day will help fight belly fat. Fruits and vegetables have both types of fiber.<br /><br /><b>4. Limit sugary drinks and other sugary foods. If you want a fat belly, load up consistently on sugars.</b> Dr. David Ludwig, a Harvard endocrinologist, who is widely cited by obesity researchers, says that sweetened drinks are the only specific food that clinical research has directly linked to weight gain. "Highly concentrated starches and sugars promote overeating, and the granddaddy of them all is sugar-sweetened beverages," said Ludwig, who runs the Optimal Weight for Life Program at Children's Hospital in Boston.<br /><br /><strong>And, avoid high-fructose corn syrup. 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.</strong> It causes your liver to kick more fat out into the 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.<br /><br />5. If you drink alcohol, do it in moderation. One gram of alcohol provides 7 calories. Only fat (9 cal/g) provides more calories than alcohol. So, when you are planning your food and drink consumption, don't forget the calories from alcohol. When you take a drink of alcohol, your body converts a small amount of it into fat and the rest is converted (by the liver) into a substance called acetate. This acetate is then quickly released into the bloodstream and used as the body's main source of energy.<br /><br />So, your body is using the acetate for energy instead of the stored fat in your body. The more you drink, the more fat your body will store (many times belly fat).<br /><br />Added to this problem is the fact that alcohol consumption can increase your appetite. Researchers from Denmark found that a group of men ate more when they were served beer or wine and they ate less when served a soft drink. <br /><br />6. Drink plenty of water. This will help you limit sugary drinks that pack on belly fat. Your body is about two-thirds water. Drink water and unsweetened drinks (like tea) most of the time. It will help you eat less and help your body function better.<br /><br />Drink about half your weight in water every day. So, if you weigh 140 pounds, drink 70 ounces of water each day.<br /><br />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.<br /><br />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).<br /><br />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.<br /><br />7. Do regular full body strength training at least 3 days a week to burn total body fat. Spot reduction training won't work to burn your belly fat. Focus on compound exercises like squats, deadlift, lunges, pullups, chest press, shoulder press and rows because they work large muscle groups and help you burn more calories and fat.<br /><br />8. Do regular short burst interval cardio workouts. Sprint intervals and bodyweight exercise cardio are top fat burners. Twenty minute cardio sessions (2-3 times a week) will get the job done. <br /><br />9. Limit prolonged stress in your life. A certain amount of stress is good for us to live efficiently. Too much stress…well, you know the answer. In a Mayo Clinic article, “Stress Basics,” it states:<br /><br />“When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the "fight-or-flight" response. <br /><br />Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off. Without stress management, all too often your body is always on high alert. Over time, high levels of stress lead to serious health problems.”<br /><br />10. Get enough sleep. In a Health.com article, "Why a Lack of Sleep Can Make You Fat, and How to Keep From Gaining Weight" it says the following:<br /><br />"We have very substantial research that shows if you shorten or disturb sleep, you increase your appetite for high-calorie dense foods," says Charles Samuels, MD, medical director of the Centre for Sleep and Human Performance in Calgary, Alberta. "On a simplistic level, your appetite changes."<br /><br />Two hormones in your body play an important role in controlling appetite and satiety. Ghrelin stimulates appetite, causing you to eat; leptin suppresses appetite—so you'll stop eating—and stimulates energy expenditure. In a properly functioning brain, the two hormones are released on and off to regulate normal feelings of hunger. But research has shown that sleep deprivation can alter ghrelin and leptin levels.<br /><br />"When sleep is restricted to four hours a night, ghrelin levels go up and leptin levels go down," says National Sleep Foundation spokesperson William Orr, PhD, president and CEO of the Lynn Health Science Institute in Oklahoma City. "So you have a greater amount of appetite and a greater amount of intake."<br /><br />I'll just add: you are less likely to workout when you don't sleep enough. Get your shut-eye.<br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br /><br /><br /><br /><br /><br />

10 Habits of People Who Burn Belly Fat

Burn belly fat for your health. Burn belly fat to sculpt your six pack abs and look better naked or in your clothes. You won't burn be...

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10 Habits of People Who Keep a Lean Body

<b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Shape your lean body</a> and keep it that way with consistent daily habits.</b> The main flaw with quick weight loss programs is that you can't continue those programs for very long. So, you will likely gain the weight back. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix-KcGap49uNhawnQ6S0miKQNO1GehiE16eIp0d1u2O6UEL1RI6SWI8Uxyibho__OdfD2OsxpFiqWmZhvCnfSTiQaBCGu7OAkkZJUsG38Bearlrol7D5omK31j4fTHIh2NreO5h6AibdBZ/s1600/Core+Row+start.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix-KcGap49uNhawnQ6S0miKQNO1GehiE16eIp0d1u2O6UEL1RI6SWI8Uxyibho__OdfD2OsxpFiqWmZhvCnfSTiQaBCGu7OAkkZJUsG38Bearlrol7D5omK31j4fTHIh2NreO5h6AibdBZ/s320/Core+Row+start.jpg" width="320" /></a></div><br /><b>Here are 10 habits that lean-bodied people keep on most days:</b><br /><br />1. A positive attitude. Everything goes better for you when you are optimistic each day. A positive attitude does wonders for your health. Make your best days even better and make your bad days better by adjusting your attitude. <br /><br /><b>2. Get a healthy, managed meal plan and comply with it at least 90% of the time.</b> If you are trying to burn fat and lose weight, nutrition is critical. Eat mainly whole, natural foods that have one ingredient--the food itself. For example, fruits and vegetables have one ingredient.<br /><br />I don’t ever encourage any diet that significantly omits one of the macronutrients (carbohydrates, fats, proteins). Your body’s metabolism needs all 3 macronutrients to operate properly. So, diets that are very low in carbohydrates or fats will not help your body in the long-term.<br /><br />Also, what you eat plays an important role in brain function.<br /><br />3. Unless your daily nutrition is perfect, you need to take dietary supplements. Multivitamins, fish oil and vitamin D3 are examples of common supplements that people take. Consult with your doctor before taking dietary supplements.<br /><br />For sure, you don’t need fat burner supplements and weight loss pills. They don’t work long-term. Spend your hard-earned money to buy whole, natural foods for your meal plan.<br /><br />4. Drink plenty of water. This will help you limit sugary drinks that pack on belly fat. Your body is about two-thirds water. Drink water and unsweetened drinks (like tea) most of the time. It will help you eat less and help your body function better.<br /><br />Drink about half your weight in water every day. So, if you weigh 140 pounds, drink 70 ounces of water each day.<br /><br />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.<br /><br />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).<br /><br />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.<br /><br /><b>5. Regular exercise is critical.</b> Physical exercise helps you burn fat, manage body weight, regulate stress and is necessary for maintaining good blood circulation to the body and brain. It also can significantly reduce the risk diseases such as heart attack, diabetes and metabolic syndrome. <br /><br />I recommend weight training 3 days a week and short, interval cardio sessions 2-3 days a week. <br /><br /><b>6. Staying active as much as possible is very under-rated.</b> It helps relieve stress, improves bloodflow and improves breathing. Sedentary lifestyles are a huge problem in society. We’ve gone from being physically active laborers (such as farmers) to sit-down jobs. So, if you have a "sit-down" job, I would recommend that you move more. When you sit, your fat-burning enzymes basically shut down.<br /><br />Try to stand as much as you can during the day and take walking breaks to activate your fat-burning enzymes. Any activity is good to go along with your regular workouts. All movement burns calories.<br /><br />7. Learn something every day to help you live a balanced life. I love fitness. But, there are experts in health, business, medicine, and other life disciplines who help me in other parts of my life. Read books, go to a seminar, listen in on webinars/teleconferences, follow experts on Twitter and Facebook, etc. There is really no excuse for not helping yourself improve. <br /><br /><b>8. Limit prolonged stress in your life.</b> A certain amount of stress is good for us to live efficiently. Too much stress…well, you know the answer. In a Mayo Clinic article, “Stress Basics,” it states:<br /><br />“When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the "fight-or-flight" response. <br /><br />Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off. Without stress management, all too often your body is always on high alert. Over time, high levels of stress lead to serious health problems.”<br /><br /><b>My recommendations for helping control stress:</b><br /><br />--regular exercise<br />--laugh often and don’t take yourself too seriously<br />--learn to relax by using tools such as music, deep breathing, walking, massage, meditation, etc.<br />--have a grateful attitude<br />--focus on positives and not negatives<br />--disassociate yourself from negative energy vampires in your life<br /><br /><b>9. Get enough sleep--every night if possible.</b> Lack of sleep affects memory, concentration and health. Your metabolism won't work properly if you don't sleep enough. Your workouts will also suffer. In a Medical News Today article, “Getting A Good Night's Sleep,” the World Association of Sleep Medicine (WASM), reports that sleep problems add up to a global epidemic that affects 45% of the world's population.<br /><br />"Insomnia, obstructive sleep apnea (OSA), restless legs syndrome (RLS), and sleep deprivation significantly impact physical, mental and emotional health, in addition to affecting work performance and personal relationships," WASM said.<br /><br />10. Get professional advice if needed. When’s the last time you had a full physical exam? If you can’t remember, its been too long. Are your fat loss and weight loss efforts failing again and again? You may need a personal trainer to help you visualize success and individualize your fat loss and nutrition program.<br /><br />Its hard to change your body all by your yourself. Research proves that you have a better chance to succeed if you have social support. That could be a trainer, spouse or friend. <br /><br />Are you depressed? Although regular exercise will help you feel better, that won’t be enough to deal with serious depression. Get professional help.<br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br /><br /><br /><br /><br /><br /><br /><br />

10 Habits of People Who Keep a Lean Body

Shape your lean body and keep it that way with consistent daily habits. The main flaw with quick weight loss programs is that you can...

Read more »