Full Body, No Equipment Strength and Cardio Workout

<strong>Here is a good combination strength and cardio workout for you to try and no equipment is required.  I will often do this type of workout to save time.  You don't need any weights, medicine balls, kettlebells, resistance tubes or stability balls....</strong><br /><strong><br /></strong><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivBmtGcskzCpYNiLSyAQKZ-dfoz7xFquayHLahWglWrQZBYzjgS7kvooerWPyQ9qWYJPbr5_Zl7miEolhZ9C6rFLsfhPBZByWo2NFPZIqNjmQQrB5FolJikDyADh59ynvub65hO0TEqUZ7/s1600/bird+dog1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivBmtGcskzCpYNiLSyAQKZ-dfoz7xFquayHLahWglWrQZBYzjgS7kvooerWPyQ9qWYJPbr5_Zl7miEolhZ9C6rFLsfhPBZByWo2NFPZIqNjmQQrB5FolJikDyADh59ynvub65hO0TEqUZ7/s320/bird+dog1.jpg" width="320" /></a></div><br /><strong>Part 1</strong><br /><br />--Warmup, 3 half speed sprints, 3, three-quarters speed sprints<br />--10 minute sprint interval cardio:  sprint 50 yards, walk back to start, sprint 50 yards<br /><br /><strong>Part 2</strong><br /><br /><b>--<a href="http://myfitnesshut.blogspot.com/2012/06/build-6-pack-abs-faster-with-two-squat.html#.Ul0SpNK-2uI" target="_blank">Primetime Prisoner Squats</a>,</b> 12 repetitions, moderate pace<br /><b>--<a href="http://myfitnesshut.blogspot.com/2010/04/bird-dog-exercise.html#.Ul0WBtK-2uI" target="_blank">Bird Dog</a></b> (pictured above), 5 second hold, 5 repetitions each side<br />--Pushups, 10 repetitions, moderate pace<br />--Side Lunges, 8 repetitions each side, moderate pace<br />--Pullups, 6-8 repetitions (or do as many as possible)<br /><b>--<a href="http://myfitnesshut.blogspot.com/2009/01/ab-curl-ups.html#.Ul0R69K-2uI" target="_blank">Lying Ab Curl Ups</a>,</b> 8 repetitions, slow pace<br /><br />--Do this circuit 2-3 times<br /><br /><strong>Do this circuit with little or no rest between exercises. Rest 2-3 minutes between circuits.</strong><br /><br /><strong>Part 3</strong><br /><br />--10 minute sprint interval cardio: sprint 50 yards, walk back to start, sprint 50 yards<br /><br /><strong>You're finished!</strong><br /><br /><b>If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI" target="_blank">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div>

Full Body, No Equipment Strength and Cardio Workout

Here is a good combination strength and cardio workout for you to try and no equipment is required.  I will often do this type of workout to...

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5 Tips for Faster Weight Loss

<b>Speed up your fat loss and weight loss results by using more <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI" target="_blank">effective training methods</a>. Everyone wants to burn body fat, lose weight and build their lean bodies as soon as possible.</b> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3LkTJ3ztLItTzg9iU3q-9doBHtl2M6GMLRnSVsPP5pGVqP2Lgi1r9tYXdUjnLoSgFoXInt_CL-avKALOSieiTh3AmGqv4pVwD2BWpZStodrtO-X0SQ_Cw8HuF5OwBspYyqamd0xhGJwht/s1600/MB+Lunge+Rotation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3LkTJ3ztLItTzg9iU3q-9doBHtl2M6GMLRnSVsPP5pGVqP2Lgi1r9tYXdUjnLoSgFoXInt_CL-avKALOSieiTh3AmGqv4pVwD2BWpZStodrtO-X0SQ_Cw8HuF5OwBspYyqamd0xhGJwht/s320/MB+Lunge+Rotation.jpg" width="213" /></a></div><br /><b>Its not enough to just exercise every day. You MUST do the right kind of exercise to get the fat-burning results you want.</b> <b>And, you need to <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" target="_blank">eat for muscle gain and fat loss</a>.</b><br /><br /><b>Here are 5 proven fat-burning tips to give you faster weight loss results that lasts:</b><br /><br /><b>1. <a href="http://myfitnesshut.blogspot.com/2012/10/burn-fat-with-strength-and-power-superset-workout.html#.Ujk4PdK-2uI" target="_blank">Superset strength training</a> burns fat better than traditional strength training.</b> Pair two non-competing exercises such as bench press and dumbbell rows, completing each exercise back to back without rest. Another good pair to superset would be squats and standing shoulder press.<br /><br />Supersets allow you to do more work because one muscle group can rest while you work the opposing muscle group. <br /><br />Doing a second workout during the day (even a short one) keeps growth hormone levels high throughout the day. This will give you even more fat burn.<br /><br />So, you could do one 25-minute workout in the morning and another 25-minute workout in the afternoon. This will give you better fat loss results than doing one 50-minute workout.<br /><br /><b>2. Tone your body better and faster with explosive strength training.</b> This type of training will burn fat and tone your body like never before.<br /><br /><b>Lifting weights explosively is an advanced form of exercise and shouldn't be done by beginners or youngsters.</b> Your body should have the needed stabilization and strength before beginning explosive lifts.<br /><br />Especially at the start of the lift, explosive lifting can be done for exercises like bench press, push ups, leg press, shoulder press and calf raises.<br /><br /><b>3. Do interval cardio sessions instead of long cardio sessions.</b> All it takes is 20 minutes of intervals on the treadmill, grass or stepmill. This method will burn more fat than doing 60-minute cardio sessions that wastes away your muscle mass.<br /><br /><b>4. Circuit bodyweight cardio sessions are very effective fat-burners.</b> Combine 4-5 bodyweight strength exercises, 8-10 repetitions each. Do this circuit 2-3 times and the fat will burn off your body.<br /><br /><b>5. Jumping exercises really burn the fat and tone your body, especially if done at full speed.</b> Squat jumps, pike jumps, side-to-side hops, front-to-back hops, jump rope, jumping jacks and box jumps will all get the job done. Its important to learn proper jumping and landing techniques to avoid injuries.<br /><br />Use these training methods to burn more fat, lose more weight and get your lean body on---faster!<br /><br /><b>Go to work and start changing your body.....be sure and download my FREE Report below to Burn Fat Faster!  There are 3 levels:  beginner, intermediate and advanced.</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 /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br />

5 Tips for Faster Weight Loss

Speed up your fat loss and weight loss results by using more effective training methods . Everyone wants to burn body fat, lose weight and ...

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Stand Up Desk, Stand Up Exercises Burns Calories and Fat

<strong>Use a stand up desk to burn more calories and fat. And, it will keep you more alert, especially early morning and after lunch.</strong> Some stand up desks also have treadmills attached to them (go right ahead if you want).<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfUPGgCLEz2RXgT5TI5tTnBFwHxBkbRY7oM2ZPWxhdXQCIo5gQ9i3kbDSDL4zeCmPs2q7RLBYOIklYZ8u8j0ORcvyADOv6rePHp-qatDGp2CzZ6zgNx7EcQFV6pnkohKfCgOieNedNDYRL/s1600/Stand+Up+Desk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfUPGgCLEz2RXgT5TI5tTnBFwHxBkbRY7oM2ZPWxhdXQCIo5gQ9i3kbDSDL4zeCmPs2q7RLBYOIklYZ8u8j0ORcvyADOv6rePHp-qatDGp2CzZ6zgNx7EcQFV6pnkohKfCgOieNedNDYRL/s320/Stand+Up+Desk.jpg" /></a></div><br />One more thing about a desk job: Long hours sitting at a desk (or any prolonged, daily sitting) puts you at risk for some fitness and health problems such as:<br /><br />1. tight hip flexors, hamstrings and calves,<br />2. postural problems such as hunched, rounded shoulders and forward head position,<br />3. limited lumbar spine extension and a stiff thoracic spine, <br />4. tight external hip rotators with limits hip joint range of motion,<br />5. shoulder blade alignment problems and <br />6. miscellaneous muscle strains and muscle imbalances. <br /><br /><strong>Postural problems can be corrected.</strong> <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Posture">See my posts on posture</a>. <strong>Flexibility problems can also be corrected.</strong> <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Flexibility">See my posts on flexibility</a>.<br /><br /><strong>Some other things you can do:</strong><br /><br /><strong>a. Walk during work breaks.</strong> Just doing this will give you 30-40 minutes of moderate exercise during the day. This technique is an underestimated calorie burner.<br /><br /><strong>b. Do flexibility stretches every two hours or so at your desk.</strong> Kneeling hip flexors, calf, hamstring, quad, neck, spine and other stretches will help keep you flexible and relaxed. Standing trunk rotations, arm circles, leg swings and pectoral exercises are also good. <br /><br />c. Brace (like getting ready to take a punch to the gut) your torso as you stand to strengthen your core. <br /><br /><b>Benefits of Stand Up Exercises</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbutFl7UplVakRMiiHSe7MtPTZQ8gO0UMyDyDKSowFzjiRuyQM2L642IrI6Czary7l9b5_3CMRA8DTMg3PIhHBKTrVihG9NL1WCml1CB8zS2d9yxPszRf7nGDi-NZgeGRIj8O4s0HYW38H/s1600/shoulder+press3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbutFl7UplVakRMiiHSe7MtPTZQ8gO0UMyDyDKSowFzjiRuyQM2L642IrI6Czary7l9b5_3CMRA8DTMg3PIhHBKTrVihG9NL1WCml1CB8zS2d9yxPszRf7nGDi-NZgeGRIj8O4s0HYW38H/s400/shoulder+press3.jpg" /></a></div><br /><strong>Exercising on your feet works and activates more muscles and that's what you want. You will build more muscle mass faster and burn more calories and fat.</strong> <br /><br />For instance, the standing shoulder press will not only work your shoulders and arms but will also activate your core muscles. <br /><br />And, since you are standing, your lower body also has to do some work. Your legs will also help you lift more repetitions during a set. <br /><br /><strong>The seated shoulder press won't allow you to build the type of strength you will need in every day movements. You will never try to lift a heavy load while sitting.</strong> The seated shoulder press is useful for beginners or those recovering from injuries. <br /><br />Other standing exercises are squats, deadlift, bentover rows, lunges and medicine ball exercises.<br /><br /><strong>So, if you want maximum <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">fat-burn</a> and <a href="http://myfitnesshut.blogspot.com/2007/10/caloric-deficit-is-needed-over-time-to.html">calorie-burn</a>, plan your exercise routine with more standing exercises. You can sit down after your workout!</strong><br /><br /><strong>Follow a regular strength (3 days a week) and interval cardio exercise (2-3 days a week) program.</strong> All it takes is 30 minutes a day. Among other benefits, this will give you needed muscle (and related fat burn), good heart health and strong bones.<br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br />

Stand Up Desk, Stand Up Exercises Burns Calories and Fat

Use a stand up desk to burn more calories and fat. And, it will keep you more alert, especially early morning and after lunch. Some stand...

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Dead-Hang Pullups to Build Sculpted Muscle Mass

<strong>The dead-hang pullup is a great bodyweight exercise to build upper body muscle mass and burn fat.  You will also develop better definition and sculpt your upper body as you add sets and repetitions over time.  The best muscle building equipment is your body.   </strong><br /><strong><br /></strong><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4dmMuLhINUrPJr7bj4i5nPhSSSEtn5uAqH0QJNYI8OytLi5_qKuxqpSdU9xssHEJjz4x2vzfjZAxg5bmc95YF0tMTjzQstpyvJA4SODyZp174S6nl2eXsrzKx-NOE7cc01qYVbq8X5-58/s1600/pullup+start.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4dmMuLhINUrPJr7bj4i5nPhSSSEtn5uAqH0QJNYI8OytLi5_qKuxqpSdU9xssHEJjz4x2vzfjZAxg5bmc95YF0tMTjzQstpyvJA4SODyZp174S6nl2eXsrzKx-NOE7cc01qYVbq8X5-58/s1600/pullup+start.JPG" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-2Jn_HwFdHJCO6u48kosLv6nEyYsbl7LtoQk8_LhC7RfI2m0liNhfzDSuNen6rXLUYSANk-Hf8KVpbFu-1OSJgleuwup2CxfdlGfYbcMYuIc-b-JNLrAtc_lfaBAkYMzh-g-mlSVtFtrJ/s1600/pullup+finish.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-2Jn_HwFdHJCO6u48kosLv6nEyYsbl7LtoQk8_LhC7RfI2m0liNhfzDSuNen6rXLUYSANk-Hf8KVpbFu-1OSJgleuwup2CxfdlGfYbcMYuIc-b-JNLrAtc_lfaBAkYMzh-g-mlSVtFtrJ/s1600/pullup+finish.JPG" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div>Bodyweight exercises use natural body motions that don't limit your natural range of motion like machine lifting.  Bodyweight exercises allow you to develop strength that allows your body to stabilize itself. Also, no two people have the same exact motions. So, adjustments are made for your unique challenges.<br /><br />Work to do exercises with technically correct movements before progressing to heavy weight exercises.  This will limit your risk of injuries.<br /><br />The pullup is one of the best exercises you should be doing.  Don't be afraid of the exercise.  If you can't do any, start by doing 1 pullup and progress.  You could also strengthen your back muscles with the lat pulldown and dumbbell row.<br /><br />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.<br /><br /><strong>Do the basic overhand grip, dead-hang pullup this way:</strong><br /><strong><br /></strong>1. Hang from a pullup bar with your palms facing away from your body, your arms straight and your feet crossed together with legs bent about 90 degrees. Pull yourself up until your chin passes the bar.<br /><br />2. A wider grip (greater than shoulder width) will work your lats more. A closer grip (shoulder width or less) will work your middle back muscles more.<br /><br />3. If you lack grip strength, you can use straps to help.<br /><br />4. Don't jut your chin out (it strains your cervical spine).<br /><br />5. Don't swing. It makes the pullup easier by using momentum. You need to pullup, not swing up.<br /><br />6. Don't let your chest collapse because that puts too much stress on your shoulders.<br /><br />7. Don't arch your lower back too much. You want your abdominal muscles to be engaged when you do the pullup. Keep your torso braced (as if taking a punch to the gut) during the pullup.<br /><br />8. When you start the pullup, drive your shoulder blades down and squeeze them together. This will engage your shoulder stabilizers more.<br /><br />Go for it!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><strong>Here is a great FREE DOWNLOAD below to get you started:</strong></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><strong><br /></strong></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><strong>There are Beginner, Intermediate and Advanced levels for this Bodyweight Strength Program.</strong></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><strong><br /></strong></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Download your <b><a data-mce-href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI" 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!</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><br /></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b><br /><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /><br /></div>

Dead-Hang Pullups to Build Sculpted Muscle Mass

The dead-hang pullup is a great bodyweight exercise to build upper body muscle mass and burn fat.  You will also develop better definition a...

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7 Exercises to Torch Stubborn Fat Faster

<b>Bottom line: build muscle mass, burn fat faster, and shape your lean body.....and, have fun workouts getting it done....that means using exercises that give you better results with short, efficient workouts that you like!</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEPO7m3FJaF0CiDP4m2F_8zJeH5_Hq4qid6Eue5-k0B4QGuZ9_fflO2ssu3mwd5v63A67mZS2g0fzYnt2BeU7KLB_kCe41OP6RvlxqHfCPYaZKJ-IvRGriYoZHvrffUhzqyVpwbQyMfe3_/s1600/Conquer+Fitness12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEPO7m3FJaF0CiDP4m2F_8zJeH5_Hq4qid6Eue5-k0B4QGuZ9_fflO2ssu3mwd5v63A67mZS2g0fzYnt2BeU7KLB_kCe41OP6RvlxqHfCPYaZKJ-IvRGriYoZHvrffUhzqyVpwbQyMfe3_/s320/Conquer+Fitness12.jpg" /></a></div><br /><b>Here are 7 exercises you should be doing to build muscle, speed up your metabolism and burn more calories/fat during the day and at rest:</b><br /><br /><strong>1. Core Exercises for Stabilization, Strength and Power.</strong> <a href="http://sportsfitnesshut.blogspot.com/2007/11/core-training-article-series-part-5.html">See this post</a>. Planks, ropes and medicine ball exercises are two examples.<br /><br /><strong>2. Squats (2 legs and <a href="http://sportsfitnesshut.blogspot.com/2008/08/you-should-be-doing-this-exercise.html">single leg</a>)</strong> - Include some form of squat exercise in every strength workout.<br /><br /><b>There is probably no other exercise that has a greater impact on your body's muscle-building, metabolism and energy expenditure (deadlift is also a great exercise).</b><br /><br /><b>This means your legs (especially quadriceps, hamstrings and glutes), abdominals and lower back are targeted.</b> Even your arms and shoulders will feel the effects of the exercise. Research also shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises. <br /><br /><strong>3. Deadlift</strong> - Like the squat exercise, the <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part_17.html">deadlift</a> is one of the best full body exercises available for building muscle and helping you burn fat.<br /><br /><strong><a href="http://sportsfitnesshut.blogspot.com/2008/07/rotational-power-is-needed-for-many.html">4. Medicine Ball Throws</a> and <a href="http://sportsfitnesshut.blogspot.com/2008/08/powerize-your-core-to-improve-your.html">Chops</a> -</strong> These exercises are great for full speed, full body power exercises. <br /><br /><strong><a href="http://sportsfitnesshut.blogspot.com/2008/09/athletes-should-do-this-exercise.html">5. Multi-planar Lunges</a> and Step Ups -</strong> These 1 legged exercises are must-do for your overall program. <br /><br /><strong><a href="http://sportsfitnesshut.blogspot.com/2008/09/improve-your-vertical-jump-to-improve.html">6. Squat Jumps, vertical jumps</a> hops, box jumps, jump rope and long Jumps -</strong> These exercises will torch body fat, especially if done at full speed.<br /><br /><strong><a href="http://sportsfitnesshut.blogspot.com/2008/09/improve-your-quickness-with-ladder-and.html">7. Ladder Drills</a>, Cone Drills, <a href="http://sportsfitnesshut.blogspot.com/2008/04/train-to-improve-change-of-direction.html">Speed Drills</a>.</strong> Change-of-direction mixed with speed means MAJOR FAT LOSS for you!<br /><br /><strong>Train hard and smart with the program below:</strong><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br />

7 Exercises to Torch Stubborn Fat Faster

Bottom line: build muscle mass, burn fat faster, and shape your lean body.....and, have fun workouts getting it done....that means using ex...

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12 Health Benefits of Swimming

<b>Add swimming to your list of exercise routines to keep your body from adapting to the "same old workout." A combination of <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">strength training</a>, running cardio, swimming and jump training will help you burn more fat and reduce risks of repetitive stress injuries. It also keeps exercise interesting and fresh.</b> <br /><br /><a href="http://www.michaelphelpsswimspa.com/_images/benefits-of-swimming.jpg" target="_blank"><img src="http://www.michaelphelpsswimspa.com/_images/benefits-of-swimming.jpg" width="600" /></a><br /><a href="http://www.michaelphelpsswimspa.com/benefits-of-swimming.php" rel="nofollow" target="_blank">swimming spa</a><br /><br /><b>If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /><br /></div>

12 Health Benefits of Swimming

Add swimming to your list of exercise routines to keep your body from adapting to the "same old workout." A combination of streng...

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Burn Belly Fat with Ab Ball Curl Up

<strong>The ab ball curl up is a good core exercise if done correctly. Your rectus abdominis (6-pack part of your abs) and obliques should do most of the work. It will help you burn <a href="http://myfitnesshut.blogspot.com/2013/05/5-causes-of-your-belly-pooch.html#.UeYr39LqmuI">belly fat</a>.</strong><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTpaEwC-J6PtJKfEw59srR4sPyLpIdL6L04kvdJrORizslTFa_FHjShVWrTVhcvTmYjopA2jtedH29LawiXP-XhRHTo-gKj2-5HigIDKHSIL0zZY275CFwBiO_itR3CM5vpXiTanD0EQ0F/s1600-h/Ab+ball+curl+up+A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5441223128541471170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTpaEwC-J6PtJKfEw59srR4sPyLpIdL6L04kvdJrORizslTFa_FHjShVWrTVhcvTmYjopA2jtedH29LawiXP-XhRHTo-gKj2-5HigIDKHSIL0zZY275CFwBiO_itR3CM5vpXiTanD0EQ0F/s320/Ab+ball+curl+up+A.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJrEuhKkMt8EDi7m8NQYjjHgLuee89L8MXf7gcU-Seqnf9p9iXUchRN4yEMvagklGU3-q93R-LBYxrqp-8hutBfDUUXHtjJAYPy1CGWifIejqj-SWHZIhwyH25vZ-XBguQRNPwHsbuNZu/s1600-h/Ab+ball+curl+up+B.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5441223384040582722" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJrEuhKkMt8EDi7m8NQYjjHgLuee89L8MXf7gcU-Seqnf9p9iXUchRN4yEMvagklGU3-q93R-LBYxrqp-8hutBfDUUXHtjJAYPy1CGWifIejqj-SWHZIhwyH25vZ-XBguQRNPwHsbuNZu/s320/Ab+ball+curl+up+B.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a><br /><br />Lie on your back on the ball, knees bent about 90 degrees, hands behind head and feet flat on the floor.<br /><br />Lie on the ball so that your back hugs the ball. Your shoulders and neck shouldn't assist your abdominals during the movement.<br /><br /><strong>The movement should be slow.</strong> Curl up and bring your chin towards your chest (to about 45 degrees). Curl up through the upper back and not the neck. <strong>Brace your abs during the movement (as if someone is going to punch you in the gut).</strong> Keep your ears and shoulders in alignment. <strong>DON'T ROUND YOUR LOWER BACK WHEN LIFTING YOUR TORSO!</strong><br /><br /><strong>Use your abdominals to curl your upper back up. Don't move any other body part and keep your arms, shoulders, neck and legs relaxed as the abs pull you up. Your head and arms should curl up with your shoulders.</strong> <br /><br />Don't tilt your pelvis or pull with your thighs to lift your upper body. Hold for 2-3 seconds and return slowly to the starting position. <br /><br />Use your abdominals to lower your upper back. Don't move your head or arms as you return to the start position. <br /><br /><b>If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /></div>

Burn Belly Fat with Ab Ball Curl Up

The ab ball curl up is a good core exercise if done correctly. Your rectus abdominis (6-pack part of your abs) and obliques should do most ...

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7 Kickboxing and MMA Exercises to Burn Fat and Shape Up

<strong>Try kickboxing and MMA exercises to <a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">burn more body fat</a>, "lean out" your body and ramp up your workouts! Many of you are looking for a more challenging workout this summer. I recommend kickboxing if your body is ready for the intensity.</strong><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXzi_N-YMaM58wJpVG0j4wOCoG2arPYbAhzE3cJs47H-2KiAA4V3EX4Vd-ERWxh0VNT5-f3Bz23k9rNYTpvymSiODatfEmEJlnvhrLYGBViU9PEICJOUROYXxqthoOhJH5_AEHMzzmb76r/s1600/side+kicks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXzi_N-YMaM58wJpVG0j4wOCoG2arPYbAhzE3cJs47H-2KiAA4V3EX4Vd-ERWxh0VNT5-f3Bz23k9rNYTpvymSiODatfEmEJlnvhrLYGBViU9PEICJOUROYXxqthoOhJH5_AEHMzzmb76r/s320/side+kicks.jpg" /></a></div><br /><strong>Its important to do a <a href="http://myfitnesshut.blogspot.com/2007/05/dynamic-flexibility.html">dynamic flexibility</a> warmup prior to starting a kickboxing workout. If you don't, you will injure yourself.</strong> Kickboxing workouts are "high-risk," "high reward." A good dynamic warmup could include jumping rope, running, various jumps, kicks, bodyweight squats, hip turns and hip swings.<br /><br /><strong>A good kickboxing workout definitely targets your full body and that is why it burns so many calories and body fat.</strong> Some specific benefits:<br /><br />a. core strength work<br />b. improved dynamic balance and coordination<br />c. skills learned for self defense<br />d. strengthening of bones, joints, ligaments and tendons<br />e. good change up from your regular workout routine<br />f. more fun working out<br />g. convenience - do this workout anywhere, anytime<br /><br />It is a high intensity workout so all you need is 20-30 minutes of work.<br /><br /><strong>Here are 7 good kickboxing exercises to torch body fat and shape your body:</strong><br /><br />Warm up with the jump rope (2 minutes), medicine ball throws (2 minutes) and leg swings (2 minutes). Do each exercise for 1 minute. Rest 30 seconds between exercises. Rest 3 minutes between circuits. Do the circuit 2-3 times. <br /><br /><b>The workout order:</b> front kicks, jabs, side kicks, hooks, roundhouse kicks, upper cuts, straight rights/lefts<br /><br /><b>Kicking exercises to work your body in all planes of motion:</b><br /><br /><b>1. Side kicks (pictured above).</b> This exercise works the frontal plane of motion which includes side-to-side motions, hip abductions and adductions (think side lunge steps, standing leg side raises and side shuffles). <br /><br /><b>2. Front kicks.</b> Sagittal plane includes up and down and front to back motions. Examples include walking, running, bicep curls, leg curls and seated back rows. Traditional training techniques (such as training with machine weights) have focused on the sagittal plane of motion. That's why its important to do more than machine weight training.<br /><br /><b>3. Roundhouse kicks.</b> Transverse plane work. You will do many turning, twisting and rotating motions during the day so this plane of motion needs regular work.<br /><br /><b>Body bag punching drills:</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXP4EyVi4YoayY2QYioBcciK456MGGIwZ9U0nBym6pNfBg46TyDznfzTifNpmjvtINKbbWYTpqr75laBMU7n6MMBLRfV9wNTIh_QnKpxzBNLBG985d61Z4iZkatnnpKNi6S8hG6DSlA_Ho/s1600/punching+body+bag.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXP4EyVi4YoayY2QYioBcciK456MGGIwZ9U0nBym6pNfBg46TyDznfzTifNpmjvtINKbbWYTpqr75laBMU7n6MMBLRfV9wNTIh_QnKpxzBNLBG985d61Z4iZkatnnpKNi6S8hG6DSlA_Ho/s320/punching+body+bag.jpg" /></a></div><br />Be sure to transfer power from your legs through your core to your arms to get maximum power (i.e., don't just use your arms to punch the bag).<br /><br /><b>4. Jabs</b><br /><br /><b>5. Hooks</b><br /><br /><b>6. Uppercuts</b><br /><br /><b>7. Straight rights and lefts punches</b><br /><br />You will enjoy your kickboxing workouts more if you are in general condition. Try the free workout book below: <br /><br />Download your <b><a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /><br /></div>

7 Kickboxing and MMA Exercises to Burn Fat and Shape Up

Try kickboxing and MMA exercises to burn more body fat , "lean out" your body and ramp up your workouts! Many of you are looking ...

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5 Tips for a Hard Body and Toned Abs

<b>You won't have a <a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">hard body and toned abs</a> without burning major fat.</b> Successful fat loss and lasting weight loss are processes that take time for you to accomplish. You will have failures and make many adjustments along the way. Have a "never quit attitude" about changing your body and improving your health.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjMR61gT5LH6pddr4MpTjgLyvNuLHoEmn-iRxeq9U7oGv_YSIxMHqJDwSqQqaoQ72Zn4i-Z7iDBFHFc86b4z-VXP06rq3B7cBup5pZya3Whd0aJVXlyb7320BhqV1JUSaKVnVPgjTnERTn/s333/bird+dog1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjMR61gT5LH6pddr4MpTjgLyvNuLHoEmn-iRxeq9U7oGv_YSIxMHqJDwSqQqaoQ72Zn4i-Z7iDBFHFc86b4z-VXP06rq3B7cBup5pZya3Whd0aJVXlyb7320BhqV1JUSaKVnVPgjTnERTn/s333/bird+dog1.jpg" /></a></div><br /><b>Afterall, what better thing can you do for the only body that you have.......make the commitment today.....</b><br /><br /><b>Here are 5 tips to help you succeed with fat loss to get a hard body and toned abs:</b><br /><br /><strong>1. It has been proven that you will be more successful if you try to accomplish one major goal at a time rather than trying to accomplish two or more major goals at the same time.</strong> <br /><br /><b>Here is a great goal to start with: burn fat.</b> That will require you to improve your eating habits and do regular strength and interval cardio training. Don't even worry about losing weight at this point. Just burn body fat (lose inches, shrink your body). Check your body fat percentage once a week to see if you need to make adjustments.<br /><br /><b>2. Build foundational body and <a href="http://myfitnesshut.blogspot.com/2012/11/3-tips-to-stabilize-deep-core-muscles-for-flatter-stomach.html#.UdJ9ezvqmuI">core strength</a> so your body will hold up under intense training to come. If you're injured, you will not reach your goals.</b><br /><br />Weak body cores lead to back and other related trunk injuries. Others have weak opposing muscle groups. An example would be having strong triceps but weak biceps, or strong chest muscles but weak back muscles. <br /><br /><b>Do full body workouts, which will include core strength exercises and total body flexibility exercises.</b> This way your workouts will focus on your "weak links" while training the other parts of your body. <br /><br /><strong>3. Quality of movement in an exercise should come before trying to increase the amount of weight you lift in that exercise. Doing this will avoid injuries due to incorrect execution of an exercise. Bodyweight exercises work well for this purpose.</strong> <br /><br />Performing a weight (or resistance) exercise incorrectly can cause pain in your joints, back or other unintended areas. For example, the squat or lunge should primarily work and strengthen the glutes,quadriceps and hamstrings. If you feel unusual pain or stress in your back or knees, this could signal injury or incorrect performance of the exercise. <br /><br /><strong>4. Focus on compound or multi-joint exercises in your workouts. These exercises work major muscle groups and help you burn more fat. Exercises like squats (with or without weights), step ups, deadlift, rows, bench press, planks, squat jumps and lunges all apply here.</strong> <br /><br />Top interval cardio exercises are walking or running uphill, bodyweight cardio and shuttle runs.<br /><br /><b>5. Maintain and/or improve muscle mass throughout your life to slow the effects of aging and keep your metabolism humming.</b> <br /><br />Numerous studies indicate that muscle mass may decline by 20% to 40% between age 20 and age 65. Muscle inflexibility, joint/tendon/ligament stiffness, bone loss and decreased range of motion also comes along with inactivity. <strong>You can stop a significant portion of this deterioration of muscle mass and mobility by using a regular strength and conditioning program throughout your life.</strong><br /><br /><b>A slow or sluggish metabolism is not the major cause of weight gain. A caloric imbalance is the cause of weight gain. If you consistently eat more calories than you burn in a day (caloric surplus), you will continue to gain weight and fat.</b> <br /><br />Regular exercise and an active lifestyle will help you burn more calories during the day and at rest. I recommend that you walk at least 30 minutes every day, even on the days you workout.<br /><br /><strong>If you need Motivation and Accurate Information to make your best body.......</strong><br /><br />Be sure and download your <strong><a href="http://www.yourfitnessuniversity.com/7-day-body-makeover-jumpstart/" target="_blank">FREE 7-Day Body Makeover Jumpstart e-Course</a></strong>, which shows you how to totally remake your body a healthy and lean fat-burning machine!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br />

5 Tips for a Hard Body and Toned Abs

You won't have a hard body and toned abs without burning major fat. Successful fat loss and lasting weight loss are processes that ta...

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3 Lateral Exercises to Burn Butt and Hip Fat

<b>Burn more butt, hip and thigh fat with these 3 exercises: lateral tube walk, lateral cone hops and medicine ball lateral lunges.</b><br /><br /><b>These exercises will give you much <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">better fat loss and toning results</a> than the seated hip abductor and seated hip adductor machines in your local health club.</b> Honestly, I wish they would take those machines out of the club.....Anyway, here they are...<br /><br /><b>1. Lateral Tube Walk -</b> A strength exercise that tones your lower body. It also looks like an easy exercise to perform. Don't be fooled by appearances. <strong>When done correctly, the lateral tube walk will challenge your strength (especially in the frontal plane), endurance and balance.</strong><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAq_L6aDtMOah6Mm5HGAIzLXr_-fDhHU1IOkvMP8htA9WN_2qnII7yqRsZw4b11HPLlYS7qxVtpq0Wy8Pram1qGHGlC_e4_Y6zEMhIHo5XpVoQ08G8R8MGeNKFZDMbLRJGna7a1o4aLar9/s1600/Lateral+tube+walk.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5472767997975264098" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAq_L6aDtMOah6Mm5HGAIzLXr_-fDhHU1IOkvMP8htA9WN_2qnII7yqRsZw4b11HPLlYS7qxVtpq0Wy8Pram1qGHGlC_e4_Y6zEMhIHo5XpVoQ08G8R8MGeNKFZDMbLRJGna7a1o4aLar9/s400/Lateral+tube+walk.jpg" style="cursor: hand; cursor: pointer; display: block; height: 270px; margin: 0px auto 10px; text-align: center; width: 400px;" /></a><br /><br /><strong>The frontal plane is an imaginary bisector that divides the body into equal front and back halves. The motions primarily involve abduction and adduction (side-to-side motions).</strong> <br /><br />Abduction takes your limb away from the midline of your body and adduction takes your limb closer to the midline of your body. <br /><br /><strong>The lateral tube walk will <a href="http://myfitnesshut.blogspot.com/2013/04/7-top-body-shaping-tips.html#.UcwmsjvqmuI">strengthen and shape</a> your butt, hips, core, adductors (inner thighs) and outer thighs.</strong><br /><br />Do the exercise this way:<br /><br />a. Attach the resistance band just above each ankle. Place your feet shoulder-width apart with your knees slightly bent and your back straight.<br /><br />b. Maintaining good posture, step your right foot out to the side about 2 shoulder-widths apart. Then, step your left foot inward until your feet are again shoulder-width apart. <strong>Your knees should remain aligned over your feet during the exercise. It is important to not let your knees "cave in" or spread outside your feet. Also, keep your glutes contracted during the exercise.</strong> <br /><br />c. Do 10-15 steps in the same direction and repeat in opposite direction. That is one set. Do 2-3 sets. <br /><br />If you've never done the lateral tube walk, try it during your next workout. It is an exercise you should do on a regular basis.<br /><br /><b>2. Lateral Cone Hops -</b> Do this exercise to burn leg fat and improve your strength and power in the frontal plane of motion. Hops and jumps are very intense exercises that activate that bulkier, shapely fast twitch muscles fibers in your butt, hips and thighs.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxBWyiZi5X8GxEzKKuxYkyRvU7S_5QlYH_jAJ4duwCY82axjsNJK6UgCZvF2R9N7X4zcbUWQo0iJC0YOI-1qOXAJbAhCD1LxNcZ8dT4WKpeQ5Rb2pfris51VDvHHtyR4FV-tzlAMiHLO4/s1600/Lateral+cone+jumps.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5472829120992646690" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxBWyiZi5X8GxEzKKuxYkyRvU7S_5QlYH_jAJ4duwCY82axjsNJK6UgCZvF2R9N7X4zcbUWQo0iJC0YOI-1qOXAJbAhCD1LxNcZ8dT4WKpeQ5Rb2pfris51VDvHHtyR4FV-tzlAMiHLO4/s400/Lateral+cone+jumps.jpg" style="cursor: hand; cursor: pointer; display: block; height: 400px; margin: 0px auto 10px; text-align: center; width: 270px;" /></a><br /><br />Lateral cone hops are done as fast as possible. Also, your feet should remain on the ground as little as possible as you do the hops. <strong>Focus on hopping (not jumping) from side to side (on the balls of your feet) with very little vertical height. You are working to improve lateral strength and power with this exercise and not vertical power.</strong> Do 8-10 repetitions per set. <br /><br />As you progress, you can begin to do single leg lateral cone hops. <br /><br /><b>3. Medicine Ball Lateral Lunge -</b> This exercise will help you tone your hips, glutes and thighs faster. The lateral lunge will improve your overall lower body strength, especially in the frontal plane of motion. <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioDQ8_ji2uKYb4OtSac3BQ8Ts8yPZ-1Crkh7ApOkxhVQl8GFNp-u8uKvv5hJjaUYCh6BNx2e4ACZ2w4g4nNRByq19b1RIvQgfz6XmQuFpMZsPhKRM9u-K6NFNuFYfOubRcOMrjOI_JxwoB/s1600/Side+squat+start.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5473443426417058258" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioDQ8_ji2uKYb4OtSac3BQ8Ts8yPZ-1Crkh7ApOkxhVQl8GFNp-u8uKvv5hJjaUYCh6BNx2e4ACZ2w4g4nNRByq19b1RIvQgfz6XmQuFpMZsPhKRM9u-K6NFNuFYfOubRcOMrjOI_JxwoB/s400/Side+squat+start.jpg" style="cursor: hand; cursor: pointer; display: block; height: 400px; margin: 0px auto 10px; text-align: center; width: 270px;" /></a><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDdeRK6a8IOyIaBOhdznKvbvDFFUAN6VsZlvD-8BqoAkQy6AQW5Uy_Ahi4mpxhaLSMkPYcLQQwh4KeGz0OS_YXdkhjLTKMiEiJkXcJC_QwI4QoMhwN5OMOimho5phhWFm2x6heaW6DiMQc/s1600/Side+squat+finish.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5473443624461463202" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDdeRK6a8IOyIaBOhdznKvbvDFFUAN6VsZlvD-8BqoAkQy6AQW5Uy_Ahi4mpxhaLSMkPYcLQQwh4KeGz0OS_YXdkhjLTKMiEiJkXcJC_QwI4QoMhwN5OMOimho5phhWFm2x6heaW6DiMQc/s400/Side+squat+finish.jpg" style="cursor: hand; cursor: pointer; display: block; height: 270px; margin: 0px auto 10px; text-align: center; width: 400px;" /></a><br /><br />a. Grab a medicine ball and stand with your feet slightly wider than shoulder width. Point your feet slightly outward. Brace your core (as if taking a punch to the gut).<br /><br />b. Keep your chest and head up, shoulders back and lunge to the right. <br /><br />c. Drive upward back to the standing position. Repeat the movement to the left side and back up to the standing position. That is 1 repetition.<br /><br />Shape your butt, hips and thighs better with these effective exercises.<br /><br /><b>If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div>

3 Lateral Exercises to Burn Butt and Hip Fat

Burn more butt, hip and thigh fat with these 3 exercises: lateral tube walk, lateral cone hops and medicine ball lateral lunges. These exer...

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Summer Beach Body Fat Burner Workout

<b><strong>Before you start hanging out at the beach this summer, get in shape and stay in shape. Here's a good fat-burning workout for you.</strong> All it takes is an intense, 20-30 minute workout.</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHeWUZTuoCTNQq5fYcjKEbElF4vhoyo9o_YcwzADYm1PxiAA0TS8wELSVR1qrwWvnDD0v3RGT9K93hh0uOS8w4LoSumhI1GMctmQjifu2O2DbCB7ofFMlhXWG489T5PsYeYSRphXu2ryI5/s1600/decline+pushup+on+ball.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHeWUZTuoCTNQq5fYcjKEbElF4vhoyo9o_YcwzADYm1PxiAA0TS8wELSVR1qrwWvnDD0v3RGT9K93hh0uOS8w4LoSumhI1GMctmQjifu2O2DbCB7ofFMlhXWG489T5PsYeYSRphXu2ryI5/s320/decline+pushup+on+ball.jpg" /></a></div><br />Your workout:<br /><br /><b>1. <a href="http://sportsfitnesshut.blogspot.com/2009/07/deep-knee-bends-and-deep-knee-bend.html#.UbqveufqmuI">Deep knee bend squats</a>, 10 repetitions</b><br />2. Walk 30 seconds<br /><b>3. Decline pushup on ball (pictured above), 10 repetitions</b><br />4. Walk 30 seconds<br />5. Medicine ball squat jumps, 10 repetitions, fast<br />6. Walk 1 minute<br />7. Pullups, 6-8 repetitions or inverted rows, 10 repetitions<br />8. Walk 30 seconds<br /><b>9. <a href="http://myfitnesshut.blogspot.com/2009/07/clock-lunges.html#.Ubqww-fqmuI">Clock (3-D) lunges</a>, 5 each leg</b><br />10. Walk 1 minute<br />11. Pushup plank, 10 repetitions, 5 second hold<br />12. Walk 30 seconds<br />13. Mountain climbers, fast, 30 seconds<br /><br />Rest 3 minutes between circuits. Repeat this circuit 1-2 more times.<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> to keep you toned all summer.<br /><br /><b>Here are some rules to workout safely in the hot weather:</b><br /><br /><b>1. Although it takes some hard work to lose weight permanently, sweating is not a gauge of how many calories you are burning.</b> Sweating cools down your body. <br /><br />Weight loss or gain is a product of calories consumed or burned. If you burn more calories than you consume, you will lose weight and vice-versa. <br /><br />2. Use the hot summer weather to get outside and get more active, burn calories, burn fat and lose weight.....and stay active in the fall, winter and spring. When you run or exercise outside, you must generate all the momentum, fight against gravity's forces and fight against the elements (wind, etc.).<br /><br /><strong>3. You should always stop exercising if you feel sick, have chills, headache, severe muscle burning or aching, dizziness or blurred vision. If your symptoms don't subside in a few minutes, you could be headed for a heat stroke that can kill you!</strong> <br /><br />4. During intense exercise outdoors in the heat, fatigue, dehydration, muscle weakness/cramps and decreased coordination is caused by low levels of fluids, salt or glycogen (fuel from carbohydrate calories). It is important to keep your fluids, salt and glycogen levels adequate because it is often too late once the symptoms show up. <br /><br />You also need to be aware of <a href="http://myfitnesshut.blogspot.com/2007/05/water-intoxication.html">water intoxication (Hyponatremia)</a> when exercising in the heat. Hyponatremia is basically a low concentration of sodium in the blood. Sodium is required to draw and distribute water through membranes in the body. <br /><br />When you sweat, you lose water and salt. If the sodium levels in your blood get too low, you will no longer be able to move water across your body's membranes and you will become dehydrated---even if you are drinking enough water. <br /><br />Some of the signs and symptoms of hyponatremia include bloating, upset stomach, nausea, headaches, cramps, disorientation, slurred speech and confusion. Untreated, hyponatremia and dehydration can lead to collapse, convulsions, and sometimes even death!<br /><br />Don't depend on thirst to tell you when you lack fluids. When you are going to exercise for more than an hour, especially in hot weather, drink small amounts of water frequently or consume a sports drink.<br /><br />Overall, drink about half your weight in ounces of water every day, whether you exercise or not. So, if you weigh 160 pounds, drink about 80 ounces of water a day.<br /><br /><strong>Travel safe and exercise hard and smart this summer!</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 /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br />

Summer Beach Body Fat Burner Workout

Before you start hanging out at the beach this summer, get in shape and stay in shape. Here's a good fat-burning workout for you. All...

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Top 5 Summer Bodyweight Cardio Exercises

<b>Do more bodyweight cardio workouts this summer to burn fat and sculpt your body better and faster.</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguwNf-VrVGGsytpkHDAYU8ou0wV2_mTvsgSIXfsZFMWqdZ35-HhA0WgjMqEzJc2rOgw7gCRt4c8Mxu-KOl4Ow2DlVkoXgnd1PRMNl-9ccZPKDOeZGIH9AdjmORPS9rVlhd1aev5VrwFszZ/s1600/mountain+climber+cross+body.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguwNf-VrVGGsytpkHDAYU8ou0wV2_mTvsgSIXfsZFMWqdZ35-HhA0WgjMqEzJc2rOgw7gCRt4c8Mxu-KOl4Ow2DlVkoXgnd1PRMNl-9ccZPKDOeZGIH9AdjmORPS9rVlhd1aev5VrwFszZ/s320/mountain+climber+cross+body.JPG" /></a></div><br />If you want to take your workouts to a higher level and blowtorch body fat, <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">bodyweight cardio workouts</a></b> are what you need. The dual strength/cardio benefits give you maximum results in the minimum of time. <br /><br />For sure, don't waste too much time with long strength training and boring cardio sessions. No bodyweight cardio workout needs to exceed 30 minutes. You will get more heart-health and <a href="http://myfitnesshut.blogspot.com/2013/03/5-top-body-fat-burners-you-cant-buy.html#.UbgnM-fqmuI">fat burning benefits</a> from these short burst workouts.<br /><br />Go outside and exercise this summer! <br /><br /><strong>These 5 top bodyweight exercises will make up your workout:</strong><br /><br />Warmup: 5 minutes jump rope. Rest 45 seconds between exercises. Do the circuit 2-3 times. Rest 3 minutes between circuits.<br /><br /><b>1. Primetime prisoner squats.</b> This exercise provides strength benefits for your glutes, hamstrings and quadriceps and helps to realign your shoulder blades. <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEineo7PwnrlQp29yPcfiNurYtCGej2PFgnDY6DAzAtpwV5HLiXnkNrzWUnPPwliqq-GMpLk1oLHElO2BdSfdkqmKgdXtE5pHwHZ74VuwwinIeGS3al3ts9CEQK8c1Ed6akPrSVCethyoj4/s1600-h/Prisoner+Squat.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5358546958172760066" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEineo7PwnrlQp29yPcfiNurYtCGej2PFgnDY6DAzAtpwV5HLiXnkNrzWUnPPwliqq-GMpLk1oLHElO2BdSfdkqmKgdXtE5pHwHZ74VuwwinIeGS3al3ts9CEQK8c1Ed6akPrSVCethyoj4/s320/Prisoner+Squat.jpg" style="cursor: hand; cursor: pointer; display: block; height: 320px; margin: 0px auto 10px; text-align: center; width: 216px;" /></a> <br /><br />How to do the exercise:<br /><br />a. Stand with your feet a little wider than shoulder width apart with your toes pointing slightly outward.<br /><br /><strong>b. With your hands behind your head, keep your chest up and shoulder blades down and back throughout the range of motion.</strong><br /><br /><strong>c. As you descend, push your glutes back as if sitting down and bend at the hips and knees.</strong> Keep your knees aligned with your toes (don't let your knees "cave in" or protrude outside the feet). Also, don’t let your knees pass over your toes and stay back on your heels.<br /><br /><strong>d. Don’t lean forward, maintain the natural arch in your back and keep your core braced (as if getting ready to take a punch in the gut) throughout the movement.</strong><br /><br />e. As you ascend, contract your glutes and explode back up to the starting position. That is 1 repetition. <br /><br /><strong>2. Deadhang Pullups. The pullup is not just a back muscle exercise. Deadhang pullups are even tougher.</strong> Pullups work your lats (and other back muscles), core, shoulders, arms, chest, biceps and improve grip strength. Its one of the best exercises out there.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwqBOGa_7UZLiytTe3iclSjPTlZsMFkTKev2ihbFD56MaULOaBv_i0R-OL7tMt-7pxB2rMx786pzbNVhTv2OaYDlZtyKJhc8k8j9ALdt984kiD0oWjUlbSLPiTF0k6Hh0-pK5_Iv4FKRxz/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/AVvXsEiwqBOGa_7UZLiytTe3iclSjPTlZsMFkTKev2ihbFD56MaULOaBv_i0R-OL7tMt-7pxB2rMx786pzbNVhTv2OaYDlZtyKJhc8k8j9ALdt984kiD0oWjUlbSLPiTF0k6Hh0-pK5_Iv4FKRxz/s320/pullup+start.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoQrE4uIF5n-X6TtAY95TjNfZv1G8CbsGD4tMVrw42FJjkiPUHndV2poedWQZT31_bYIaDHbBCeejuwgwrYc6VZzJlkxR8BlMIl5BUQ7KSGqohPoBVbz58qaaydgY04_fHuX_v_mXwoUIC/s1600/pullup+finish.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoQrE4uIF5n-X6TtAY95TjNfZv1G8CbsGD4tMVrw42FJjkiPUHndV2poedWQZT31_bYIaDHbBCeejuwgwrYc6VZzJlkxR8BlMIl5BUQ7KSGqohPoBVbz58qaaydgY04_fHuX_v_mXwoUIC/s320/pullup+finish.JPG" width="320" /></a></div><br />How to do the exercise:<br /><br />a. Hang (arms extended) from a pullup bar with your palms facing away from your body, your arms straight and your feet crossed together with legs bent about 90 degrees. Pull yourself up until your chin passes the bar. <br /><br />b. A wider grip (greater than shoulder width) will work your lats more. A closer grip (shoulder width or less) will work your middle back muscles more. If you lack grip strength, you can use straps to help.<br /><br />c. Use proper technique:<br /><br />--Don't jut your chin out (it strains your cervical spine).<br /><br />--Don't swing. It makes the pullup easier by using momentum. You need to pullup, not swing up.<br /><br />--Don't let your chest collapse because that puts too much stress on your shoulders.<br /><br />--Don't arch your lower back too much. You want your abdominal muscles to be engaged when you do the pullup. Keep your torso braced (as if taking a punch to the gut) during the pullup.<br /><br />--When you start the pullup, drive your shoulder blades down and squeeze them together. This will engage your shoulder stabilizers more.<br /><br />Don't be afraid of the deadhang pullup exercise. <br /><br /><b>3. Pushup-to-Cross body mountain climber.</b> Start by doing a standard pushup with your feet about shoulder width apart. <br /><br />With your arms in the extended position, go right into the cross body mountain climber. <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="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></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="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a><br /><br />How to do the cross body mountain climber:<br /><br />a. From 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 />b. 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. <br /><br /><b>4. Power step ups (knee high platform).</b> This is one of the top athletic training exercises and really torches fat. Do this exercise full speed with control. <br /><br /><b>Do the power step up this way:</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXnItkk4FSurUGTyZlD6oxVfObNOdUUlBDzjzvSr5zk0K2V_UBgQ8nHSauk_oHTBgHHnw5o4YZKTeOq5gLNZubXnFbWVXXcKnMrxqBMpyGdd7E3w2SuMXNvYd41vuHokAZCvbM6JABN25p/s1600/step+up+with+knee+lift.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXnItkk4FSurUGTyZlD6oxVfObNOdUUlBDzjzvSr5zk0K2V_UBgQ8nHSauk_oHTBgHHnw5o4YZKTeOq5gLNZubXnFbWVXXcKnMrxqBMpyGdd7E3w2SuMXNvYd41vuHokAZCvbM6JABN25p/s320/step+up+with+knee+lift.bmp" /></a></div><br />a. Face a bench or platform and put your right foot on the bench. Your knee should be bent 90 degrees.<br /><br />b. As you lift your body on your right leg, keep your body erect (don't bend over) and look straight ahead. Balance on your right leg and don't let your left foot touch the platform.<br /><br />c. Explosively drive your left knee up to 90 degrees and hold for 2 counts. Descend to the starting position. Do all required repetitions on the right leg and switch to left leg. <br /><br /><b>5. Side lunge steps.</b> Tone your hips and glutes better by including side lunge steps in your workout routine.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdWvulQFGDbypxIgBA9ca6ADQMncgWl7I4-CGot9dXCN_rxoXrZmAvuTMWHZw0C_LPIsWtZ0fG4VzpeXIS43z3DDWQbId_mDOg2RaDq5SsofwaaAhKhgSGD2k1Ibb2OlA6x2NdIq1D5nE/s1600-h/Lateral+lunge+step.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5330848775151089074" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdWvulQFGDbypxIgBA9ca6ADQMncgWl7I4-CGot9dXCN_rxoXrZmAvuTMWHZw0C_LPIsWtZ0fG4VzpeXIS43z3DDWQbId_mDOg2RaDq5SsofwaaAhKhgSGD2k1Ibb2OlA6x2NdIq1D5nE/s320/Lateral+lunge+step.jpg" style="cursor: hand; cursor: pointer; display: block; height: 213px; margin: 0px auto 10px; text-align: center; width: 250px;" /></a> <br /><br />Butt, hips and thigh fat can be stubborn fat areas for many women and men. Doing dynamic leg exercises on your feet will help you burn more leg fat and calories. <br /><br /><b>The exercise is done by shifting your weight to the right and then to the left followed by a pivot. This leaves you facing in the opposite direction and the exercise is repeated.</b> <br /><br /><strong>The frontal plane of motion is often "under-trained" by exercisers and that's a big mistake.</strong> Many daily movements are done with side-to-side or lateral motions. You will prevent many injuries by developing strong, flexible hips and glutes.<br /><br /><b>Bring on the summer, bring on your improved, lean body!</b><br /><br /><b>If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div>

Top 5 Summer Bodyweight Cardio Exercises

Do more bodyweight cardio workouts this summer to burn fat and sculpt your body better and faster. If you want to take your workouts to a hi...

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11 Top Short Burst Fat-Burning Cardio Workouts

<b>Burn more fat and calories for up to 48 hours after your cardio workout by doing <a href="http://myfitnesshut.blogspot.com/p/10-minute-fat-lo.html#.Ueo049LqmuI">short burst interval cardio workouts</a>. It saves time and you get great fat burning benefits. The bottom line....burn fat, shape your body faster. High intensity workouts get the job done fast so you can get on with your day.</b><br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOylsCkeO7mMsIuz4l0tn7uYA0Kfq37nz7mCB5Ivk5gFnMUNImU5owOOgy41Rk34-c54NZ1RYlRMmTlaLYf60DddpJvh6aVCqIF0WYT35UOxrCD9NhouSh9cCU8t33yUWDJb-LGuWaduzr/s1600/jump+rope2.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOylsCkeO7mMsIuz4l0tn7uYA0Kfq37nz7mCB5Ivk5gFnMUNImU5owOOgy41Rk34-c54NZ1RYlRMmTlaLYf60DddpJvh6aVCqIF0WYT35UOxrCD9NhouSh9cCU8t33yUWDJb-LGuWaduzr/s320/jump+rope2.jpg" /></a></center><br /><b>Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout.</b> Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your tough workout.<br /><br />Also, short burst interval cardio is the best way to burn fat, while saving muscle mass. This type of cardio will also give you superior heart health compared to long, steady-state cardio.<br /><br /><b>For instance, 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 />Short bursts are proven fat burners and these athletes primarily train this way. You can train this way too. We're talking workouts with major calorie and fat burn.<br /><br /><b>11 Top Short Burst, Fat-Burning Cardio Workouts</b><br /><br />1. Shorten your long, boring cardio sessions. A 20-minute sprint interval cardio session will give you more fat-burning and heart-health benefits than a slower 60-minute cardio session.<br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDY7hE0zeaAQUVgz4V1N8Aw6KvXR2aNcTvzFfKwGJagD0ZWYoo3qRe0vsBgf-EueVATDH9GMTvo2jdOlqRAleCqJXx6jU-85b7_671Y6sHbQnH6__dPncs_Zzq2UIVFIqoy1lu5baT5qHt/s1600/woman+running.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDY7hE0zeaAQUVgz4V1N8Aw6KvXR2aNcTvzFfKwGJagD0ZWYoo3qRe0vsBgf-EueVATDH9GMTvo2jdOlqRAleCqJXx6jU-85b7_671Y6sHbQnH6__dPncs_Zzq2UIVFIqoy1lu5baT5qHt/s320/woman+running.jpg" /></a></center><br /><strong>Stay off the cardio machines. They do too much of the work for you. When you have a choice, do your cardio "on land"---either outside or on the floor.</strong> My number one preference for cardio is sprint intervals on grass.<br /><br />Do your cardio intervals this way:<br /><br />a. Sprint 60 yards,<br />b. Walk back to start line<br />c. Sprint 60 yards<br /><br />Do this rotation for 20 minutes. <br /><br /><strong>2. Do more bodyweight cardio workouts.</strong> These workouts give you a dual strength and cardio benefit. Bodyweight workouts are great fat burners.<br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXNsgNl_QUuk0DABDq6NI2xuYho9QGS0oUQX29mjXbftekMMDVQYtNt3RE2er_qFKlluZ4FGuqpRuHQdrm_5CPA__qVdieBhYRP5JILUPTKLfVAF77kjKDZVn-adegd5po5Twd5nYKYDBJ/s1600/burpee.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXNsgNl_QUuk0DABDq6NI2xuYho9QGS0oUQX29mjXbftekMMDVQYtNt3RE2er_qFKlluZ4FGuqpRuHQdrm_5CPA__qVdieBhYRP5JILUPTKLfVAF77kjKDZVn-adegd5po5Twd5nYKYDBJ/s320/burpee.jpg" /></a></center><br />If you want to take your workouts to a higher level and blowtorch body fat, my <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">FREE Bodyweight Metabolic Fat Burner Workouts</a></b> are what you need. <b>There are 3 levels: Bodyweight 200, 300 and 500.</b> Start at the level you can handle.<br /><br /><b>3. Kettlebell exercise cardio. Check out these great <a href="http://myfitnesshut.blogspot.com/2013/04/15-top-kettlebell-exercises-to-burn-fat.html#.UazfJdLqmuI">kettlebell exervcises</a>.</b> A 20-30 minute workout will get the job done. This is a good change up strength/cardio workout that torches body fat.<br /><br />4. Use shuttle runs to burn fat faster and really lean and tone your body. <br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY3aSB71YlMV2fUvvzGo_Gy_2OYWf0QfM46KoCyAQkxep3TcFeWf6hVSu_b3-f7gvDQnkcjo4fEdvB1S56wSdAGBVKhA4VpswrpI2Seq8WyRk_1GFK8mc1bwDWzdGhixNd_45zQ6y70_2t/s1600/P8031435.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgY3aSB71YlMV2fUvvzGo_Gy_2OYWf0QfM46KoCyAQkxep3TcFeWf6hVSu_b3-f7gvDQnkcjo4fEdvB1S56wSdAGBVKhA4VpswrpI2Seq8WyRk_1GFK8mc1bwDWzdGhixNd_45zQ6y70_2t/s320/P8031435.JPG" /></a></center><br />Sprinting activates your bulkier, shapely fast twitch muscle fibers. These fast twitch muscle fibers lie dormant when you do slow-paced cardio sessions. You don't have to be fast, just run as fast as you can during the shuttle.<br /><br /><b>Try this top shuttle drill in your workouts to release adrenaline and burn more fat:</b><br /><br /><strong>Speed Shuttle Drill or 5-10-5 Cone Drill</strong> - Place three cones in a straight line, 5 yards apart. Start in a 2-point or 3-point stance at the middle cone. <br /><br />Run as fast as you can to the left cone (5 yds) and touch ground with your hand, run as fast as you can to the right cone (10 yds) and touch ground with your hand and finish running through the middle cone. That's one repetition. Walk for 30 seconds between sets. Do 8-10 intervals. This is a great interval cardio workout!<br /><br /><strong>5. Add more plyometric exercises (jump training) to your workouts.</strong> Plyometric exercises are very intense and effective. Examples would be squat jumps, box jumps and lateral cone hops.<br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjACXK-MGIgjxdVEFKaI2-XCXQpNOGIvXRMijlXZdbzSI_A89J0W8gLbtr0bsegV1jAXI36CcJ74YNmdxfBHF8BnfT8lz4S7aJxGx9ml6sKO-TTZ7oz1VYorP3XWlifCmm2tn7BHxhkKA5f/s1600/jumps.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjACXK-MGIgjxdVEFKaI2-XCXQpNOGIvXRMijlXZdbzSI_A89J0W8gLbtr0bsegV1jAXI36CcJ74YNmdxfBHF8BnfT8lz4S7aJxGx9ml6sKO-TTZ7oz1VYorP3XWlifCmm2tn7BHxhkKA5f/s320/jumps.JPG" /></a></center><br /><strong>Power exercises recruit more muscle fibers (mainly fast-twitch fibers) more frequently which helps the fat-burning process.</strong> Recruiting your fast-twitch muscle fibers during your workouts will give you a more lean, toned looking body. <br /><br />6. What about swimmers? How do they get so lean. They train fast and also do strength training. <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipKKOs14IGhrpp5D5gAwhq7qRdVpmayeRB1z3t5SQs3MP-RUB9s5GbVgyCOL-exW1_6kNPHpgTeQEzTOKTXfOJ5FR34TGcoSeuh8BZwfRa5nslH6IX_oCba4L5BQa6i4nxJG8pBT1HO-dD/s1600/Swimmer.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5493848756706881154" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipKKOs14IGhrpp5D5gAwhq7qRdVpmayeRB1z3t5SQs3MP-RUB9s5GbVgyCOL-exW1_6kNPHpgTeQEzTOKTXfOJ5FR34TGcoSeuh8BZwfRa5nslH6IX_oCba4L5BQa6i4nxJG8pBT1HO-dD/s320/Swimmer.jpg" style="cursor: hand; cursor: pointer; display: block; height: 213px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a><br /><br /><strong>With runners, they must train fast to become faster. Current research shows that the same is true for swimmers. Long swim training sessions actually inhibits fat-burning and power development.</strong><br /><br /><b>Physiologist Dave Costill says:</b> <br /><br />“Most competitive swimming events last less than two minutes. How can training for three to four hours a day at speeds that are markedly slower than competitive pace prepare the swimmer for the maximal efforts of competition?”<br /><br />To optimize strength and power, swimmers need to follow an exercise program out of the water that closely mimics their actions in the water. In other words, swimmers need to go workout in the gym too.<br /><br /><strong>Research has proven that there is no speed advantage gained by swimmers continuing to do high-volume swim training (long practice sessions).</strong> <br /><br />Strength training is critical for swimmers to maintain good posture and bone density.<br /><br /><strong>7. Jump rope for at least 10 minutes every day (if your knees and back allow). A 20-minute interval jump roping session is one of the best fat-burners and body-sculptors available. The faster the better. Try it for cardio at least once a week. <br /><br />8. Cardio blasts will....well, blast the fat. Between each weight training exercise set, do 30-45 seconds of jump rope, mountain climbers or squat jumps full speed. It's just that simple and that tough.</strong> <br /><br />Rest 1 minute after doing a cardio blast before moving on to the next weight training exercise. Total workout time: 20-30 minutes.<br /><br /><b>9. Medicine ball exercise cardio.</b> Tone up fast by doing full speed medicine ball exercises. This is a fun way to exercise and you can do these exercises anywhere. Medicine ball chops, throws, slams and squats are good exercises to use for a 20-30 minute workout. Rest 30 seconds to 1 minute between exercises.<br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1jiHbonVcmNy-UGQ9dEXc37l6bIG8yQ2IV5k_lgY06LypTfDpFFLTqdqInbDYhW-qe0uC3uigmbH-6II6LYjhe_Qx9LEyP1F-WNjFRjs4-KP3cujNht0AoIEmnpEz4HaEq-Ebz5lSju4R/s1600/MB+chest+pass.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1jiHbonVcmNy-UGQ9dEXc37l6bIG8yQ2IV5k_lgY06LypTfDpFFLTqdqInbDYhW-qe0uC3uigmbH-6II6LYjhe_Qx9LEyP1F-WNjFRjs4-KP3cujNht0AoIEmnpEz4HaEq-Ebz5lSju4R/s320/MB+chest+pass.JPG" /></a></center><br />10. Speed walking intervals. This is just like sprint interval cardio. Be sure and pump your arms fast also. This may be a better alternative for those with back and knee joint problems. You can control how fast you walk and make progress. Walk on land when possible to get better fat burning benefits.<br /><br />--walk fast one minute<br />--walk slow 30 seconds<br />--walk fast one minute<br /><br />Do this rotation for 20 minutes.<br /><br />11. <a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Dumbbell exercise</a> cardio. A fun way to get strength/cardio benefits from your workouts. All it takes is---you got it, 20 to 30 minutes!<br /><br /><b>Use these cardio workouts this summer to burn fat and shape your body.</b><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 /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div>

11 Top Short Burst Fat-Burning Cardio Workouts

Burn more fat and calories for up to 48 hours after your cardio workout by doing short burst interval cardio workouts . It saves time and y...

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7 Tips for Summer Travel Exercise to Stay Lean

<b>My summer travel exercise tips will help you stay lean and toned during your busy summer. You can easily put on 20 pounds of fat during a 2 week summer vacation! Have fun on your vacation----and do fun exercises and workouts. Check my article on a <a href="http://myfitnesshut.blogspot.com/2013/06/summer-beach-body-fat-burner-workout.html#.UbrI-ufqmuI">summer beach body fat-burning workout</a>.</b> <br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHjYLyNihFqYOYYmAYaTDmKhpNEhoTsRfkVKNeil2GwWWyV-Ap4Li8L2wVqI3JKk-mUEcDxfquTIvdcyLTy6mV1cO0LduXpsfDhoY2vmhwxR-6qUY9KushsUOY2UWnlJxui5Wdr66AKwu0/s1600/MD+on+bike3.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHjYLyNihFqYOYYmAYaTDmKhpNEhoTsRfkVKNeil2GwWWyV-Ap4Li8L2wVqI3JKk-mUEcDxfquTIvdcyLTy6mV1cO0LduXpsfDhoY2vmhwxR-6qUY9KushsUOY2UWnlJxui5Wdr66AKwu0/s320/MD+on+bike3.jpg" /></a></center><br /><strong>Everything is looser in the summer so keeping up with exercise and eating right is a huge challenge. Since the clothes are looser, you want to look good, right? Well, take some steps to stay in shape.</strong><br /><br />While you are busy doing your travel and running around this summer, don't forget your workout schedule. You can still exercise and do everything you need to do. You just have to be a little creative.<br /><br /><strong>So, here's 7 summer travel exercise tips:</strong><br /><br />1. <strong>Never skip both your Friday and Monday workouts.</strong> If you do this, you will probably go 4 full days (Fri, Sat, Sun, Monday) without working out. Four missed workout days could turn into weeks, months, summers and years!<br /><br /><b>2. Get a stability ball, <a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">medicine ball and dumbbells to do exercises</a> anywhere, anytime.</b><br /><br />3. <strong>Walk 30 minutes every day whether you workout or not.</strong> This keeps your fat-burning enzymes working for you.<br /><br />4. Exercise at your hotel while on vacation. Most hotels have a pool and small gym. Some even have obstacle courses.<br /><br />5. <strong>Don't forget to "reasonably" (at least 90% compliance) stay on your meal plan during summer travel.</strong><br /><br /><strong>6. <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">Plan your menus and pack your food</a> during the summer and when on vacation.</strong> You can also plan healthy meals at the restaurants you will be visiting. This will help you avoid the fast food trap and binge eating.<br /><br />You know the food traps found in airport or roadside restaurants. The food choices are usually high-calorie, high-carb and high-fat. And, you know how much money you can waste at these food establishments.<br /><br />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. <br /><br />If you eat at a restaurant, skip the appetizers and breadsticks before your meal. Request that your foods not be fried, dipped in butter, etc. to keep the calories down. <br /><br /><b>Drink plenty of water.</b> 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 150 pounds, drink 75 ounces of water each day. <br /><br /><b>Smoothies are perfect to pack and take with you all summer. <a href="http://myfitnesshut.blogspot.com/p/healthy-smoothies-for-every-day.html#.Ue-GttLqmuI">Download your FREE Smoothie book</a>.</b><br /><br />7. Have fun! Change up your exercise routine and include fun exercises like jump rope games, dancing, relay games and obstacle courses. <br /><br /><strong>Remember that sweating has nothing to do with losing fat or weight.</strong> Sweating just cools down your body. Do your workouts.<br /><br /><strong>Take care this summer, have fun and keep exercising. Take advantage of the extra daylight during the summer and stay active.</strong><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 /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div>

7 Tips for Summer Travel Exercise to Stay Lean

My summer travel exercise tips will help you stay lean and toned during your busy summer. You can easily put on 20 pounds of fat during a 2...

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3 Steps to Getting Toned Beach Arms

<br /><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;">Planning a summer vacation? Or even just spending a few days in the sunshine at the beach? Whatever your plans are this summer, it’s likely that at some point you’re going to have dig out your bikini and swimwear.<o:p></o:p></span></span></div><div class="MsoNormal"><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6mX924kQuAWUTXlI3BGSOIgg7Zf6j8y-Lf86E-IutBT1JByOudjjdPc4rQX8ku-0mEXJJhx5mxr05A9wwQmNhie25a60SXUx6JsnubErTX36UyAenRiKlsg0DMyReKxEv2yBBXrL-hB9t/s1600/dumbbell+punch.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6mX924kQuAWUTXlI3BGSOIgg7Zf6j8y-Lf86E-IutBT1JByOudjjdPc4rQX8ku-0mEXJJhx5mxr05A9wwQmNhie25a60SXUx6JsnubErTX36UyAenRiKlsg0DMyReKxEv2yBBXrL-hB9t/s320/dumbbell+punch.jpg" /></a></center><br /><span lang="EN-GB"><span style="font-family: inherit;">At a time of year when we practically live in vests and t-shirts, we want our upper arms to look toned and slim. </span></span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;"><br /></span></span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;">Therefore, the time to tackle the bingo wing, the flabby flapper – however you like to refer to it - is here. Following a few pieces of simple advice will leave you self-confident, in better general health, and with toned upper arms.<o:p></o:p></span></span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;"><br /></span></span></div><div class="MsoNormal"><b><span lang="EN-GB"><span style="font-family: inherit;">Diet<o:p></o:p></span></span></b></div><div class="MsoNormal"><b><span lang="EN-GB"><span style="font-family: inherit;"><br /></span></span></b></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;"><b>When you’re fighting the fat, the best <a href="http://rapidfatlossandsixpackabs.com/" rel="nofollow" target="_blank">place to start is, naturally, your diet</a>. Ditch foods with high fat and salt content, in favor of healthier options like fruit and vegetables, nuts and seeds. </b><o:p></o:p></span></span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;"><br /></span></span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;">It’s not all about choosing the right foods. It’s equally important that you get your mind in the right place when you’re trying to shed body fat. Adopt a positive, determined attitude and you’ll succeed. That includes things like not giving in to the pressure of family and friends when you’re eating out – as much as they might try to coerce you into choosing something unhealthy with high fat and salt levels from the menu, or to join them for dessert, remain focused and go your own way. <o:p></o:p></span></span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;"><br /></span></span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;">Choosing the healthy options will leave you guilt free and firmly on track to achieving the results you want. Writing for fitnessmagazine.com, Richard Laliberte outlines a helpful <a href="http://www.fitnessmagazine.com/weight-loss/tips/diet-tips/how-to-lose-fat-for-good/?page=4" rel="nofollow" target="_blank">top ten strategies to lose fat</a> that will get you in the mind set that will lead you to success. <o:p></o:p></span></span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;"><br /></span></span></div><div class="MsoNormal"><b><span lang="EN-GB"><span style="font-family: inherit;">Starting to Tone Up<o:p></o:p></span></span></b></div><div class="MsoNormal"><b><span lang="EN-GB"><span style="font-family: inherit;"><br /></span></span></b></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;">You’re the master of healthy eating and in control of a sensible diet. You’re losing weight and feeling great - that bathing suit is already calling out to you. But bear in mind that weight loss, especially if it’s quick, can leave you with excess skin that’s a nightmare to get rid of. <o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-family: inherit;"><br /></span></div><div class="MsoNormal"><span lang="EN-GB"> </span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;">Start your exercise regime at the same time that you embark on a fat fighting diet and you should be in great shape. Ease yourself in gently though. Don’t go straight for the big guns – you’re likely to end up hurting yourself and you’ll be less likely to get the end result that you want. <o:p></o:p></span></span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;"><br /></span></span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;">Using things from around the house or the office is a great start when you’re toning your upper arms. Starting with something lightweight, like cans or bottles of water, is a good idea to build up your exercise plan gradually. Spend fifteen minutes each day doing some light reps with a small weight and you’ll already start to see results. <o:p></o:p></span></span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;"><br /></span></span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;">A tricep kickstart – don’t panic, it’s not as complicated as it sounds – is a good step up from using cans or bags of sand to help tone your upper arms. It’s common to focus on your biceps when you’re doing reps with a weight, but this exercise will help tone the back of your arms. For a full demonstration of this exercise, carried out by fitness expert Samantha Clayton, see the following video. </span><o:p></o:p></span></div><div class="MsoNormal"><span lang="EN-GB"><br /></span></div><div class="MsoNormal"><span lang="EN-GB"><span lang="EN-GB" style="font-family: Calibri; font-size: 11.0pt; line-height: 107%; mso-ansi-language: EN-GB; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"><iframe allowfullscreen="" frameborder="0" height="360" src="http://www.youtube.com/embed/ug79BrjUDyc?feature=player_embedded" width="600"></iframe></span></span></div><div class="MsoNormal"><span lang="EN-GB"><span lang="EN-GB" style="font-family: Calibri; font-size: 11.0pt; line-height: 107%; mso-ansi-language: EN-GB; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"><br /></span></span></div><div class="MsoNormal"><span lang="EN-GB"><span lang="EN-GB" style="line-height: 107%;"></span></span></div><div class="MsoNormal"><b><span lang="EN-GB"><span style="font-family: inherit;">Building your core strength and toning your upper body. <o:p></o:p></span></span></b></div><div class="MsoNormal"><b><span lang="EN-GB"><span style="font-family: inherit;"><br /></span></span></b></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;">As your health and fitness is improving, you’re naturally going to want to push yourself further. Getting yourself some equipment is a good move and will help you achieve great results. <o:p></o:p></span></span></div><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkKXL-IGpQL-ExILa-4Zxg3aXd7ws3JNQaiBeY7I5nL4Z9YgT6egImOU4BdZYQZt8gCKpL7BMAR5EADVUJ63eMtKluC1NRvw8V6r_9lIyaUHc_6nlAhyFxLs6VVgRoRGDzLS9bGvlHS8Zr/s1600/rowing.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkKXL-IGpQL-ExILa-4Zxg3aXd7ws3JNQaiBeY7I5nL4Z9YgT6egImOU4BdZYQZt8gCKpL7BMAR5EADVUJ63eMtKluC1NRvw8V6r_9lIyaUHc_6nlAhyFxLs6VVgRoRGDzLS9bGvlHS8Zr/s320/rowing.jpg" /></a></center><br /><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;"><br /></span></span></div><div class="MsoNormal"><span lang="EN-GB"></span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;">Whether your focus is purely your upper arms, or you’re interested in working your entire body, a rower is a fast and effective way of achieving the results you’re looking for. As well as working your upper arms and your shoulders, rowing will develop core muscles like your back and abs. For more information on which muscles you’ll be working on a rower, see <a href="http://fitness.stackexchange.com/questions/1369/using-a-rowing-machine-for-abdominal-muscles" rel="nofollow" target="_blank">here.</a><o:p></o:p></span></span></div><div class="MsoNormal"><span style="font-family: inherit;"><br /></span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;">And you won’t have to commit to a monthly gym payment or the worry of feeling self-conscious as you’re working out. Rowers are smaller than most gym equipment and can be easily accommodated in the home. <o:p></o:p></span></span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;">Rowers are available to buy for the home from companies such Iron Company, which stock a <a href="http://www.ironcompany.com/search.aspx?find=rower&log=false&category=342" rel="nofollow" target="_blank">range of rowing machines</a>.<o:p></o:p></span></span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;"><br /></span></span></div><div class="MsoNormal"><span lang="EN-GB"><span style="font-family: inherit;">For <st1:country-region w:st="on">UK</st1:country-region> readers, companies like Best Gym Equipment stock brands such as <a href="http://www.bestgymequipment.co.uk/manufacturer/waterrower" rel="nofollow" target="_blank">WaterRower</a>, offering free <st1:country-region w:st="on"><st1:place w:st="on">UK</st1:place></st1:country-region> delivery. A design like this, which uses a water wheel design as opposed to a traditional ergometer, means that the rower adjusts itself to how much effort you’re putting into your workout. The harder you work it, the harder the machine will work you! You’ll be burning calories as you tone your muscles, achieving great upper arms that you’ll be desperate to show off this summer. </span><span style="font-family: Calibri; font-size: 11pt;"><o:p></o:p></span></span></div><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div>

3 Steps to Getting Toned Beach Arms

Planning a summer vacation? Or even just spending a few days in the sunshine at the beach? Whatever your plans are this summer, it’s likely ...

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12 Step Weight Loss Plateau Buster

<b>Although transforming your body is <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">more about fat loss than weight loss</a>, you still want to see the weigh scale number decreasing.</b> If you have stopped burning fat and losing weight, something needs to <b>CHANGE</b> with your program. But what?<br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMyYxMCEvYet0aNZ9rbTII3z3kEP_QedBWa7rHet6IG56_VZr6jUwFMBFwaSpHNMWl7eUTr8QhIj2rYvT0Dg5YLnHt6LpshEnB9mBXJA1WQrbHdPVFsQVN0rJfMVKF4hnKjZbVICNjgPeD/s1600/pushup+on+dumbbells.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMyYxMCEvYet0aNZ9rbTII3z3kEP_QedBWa7rHet6IG56_VZr6jUwFMBFwaSpHNMWl7eUTr8QhIj2rYvT0Dg5YLnHt6LpshEnB9mBXJA1WQrbHdPVFsQVN0rJfMVKF4hnKjZbVICNjgPeD/s320/pushup+on+dumbbells.jpg" /></a></center><br />That's a good question. There's plenty of trial and error when it comes to losing weight, making steady progress and keeping it off. If you're at your wit's end......<br /><br /><b>Here are 12 tips to help you break that pesky weight loss plateau:</b><br /><br /><b>1. Keep burning fat, even if its at a slower pace than when you first started.</b> A weekly .5% body fat decrease is good progress if you have been exercising for months. Your weigh scale number may decrease a little, stay the same or even increase a little. Why? Because muscle weighs more than fat. You will be leaner though and that's what you want. <br /><br /><b>You will need to fine tune your program to keep making progress toward your goals.</b><br /><br /><b>2. Food problems anyone? Yes, <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">smart eating</a> is always a huge part of your body-changing success.</b> Get a meal plan that you can maintain over time. You will have to count calories until you know how much, what and when to eat. Do you have a journal?<br /><br /><b>Use food to fuel your healthy lifestyle and reach your fat loss and weight loss goals.</b> <br /><br />a. Eat breakfast. A good, healthy breakfast gets your metabolism kicked off for the day. Also, eat small meals every 3-4 hours to keep up your energy and to keep your metabolism active.<br /><br />b. Plan and pack your meals for the day. This way, you are more likely to stay with your nutrition plan.<br /><br />c. Carbs are not your enemy. They are your body's preferred source of energy during a tough workout. Just eat the right kind at the right time.<br /><br />d. Eat protein with every meal. Protein helps you feel fuller for a longer period of time and repairs your muscles after a tough workout.<br /><br />e. Fiber should compose 25%-35% of your daily calories. Fiber keeps you fuller for longer periods of time and helps you burn fat.<br /><br /><b><a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=248" rel="nofollow" target="_blank">Eat These 3 Veggies to Burn More Abdominal Fat</a></b><br /><br />f. Drink water and unsweetened drinks (like tea) most of the time. <br /><br />g. Eat foods as close to their natural state as possible. Foods like fruits, veggies, nuts, brown rice, fish, lean meats will work. <br /><br />h. Try not to eat foods stored in a box or bag. These foods are usually loaded with unhealthy trans fats.<br /><br />i. Stick to your meal plan at least 90% of the time and you should be just fine (provided you are sticking to your exercise plan).<br /><br />j. Limit sugar consumption from drinks and junk foods.<br /><br /><b>3. Tired of working out harder and longer with little body-changing success? Increase your workout intensity to burn more fat</b> and shape your body leaner and meaner. The more intense your workout, the more <a href="http://myfitnesshut.blogspot.com/2013/04/7-top-exercises-to-burn-belly-fat.html#.UYDHpaLqmuI">fat you will burn</a>. Quality workouts, and not time spent, are the key to long-term fat loss and weight loss success.<br /><br /><b>You are exercising at high intensity, if you are sweating profusely, breathing heavily and can only say a few words before pausing to catch your breath.</b> <br /><br />High intensity workouts will give you maximum fat-burning and heart health benefits in minimum time. You will burn more calories and fat---during and after your workout. <b>Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout.</b> Your body has to work harder to get back to its pre-exercise state. <br /><br /><b>So, here are some ways to increase your workout intensity and burn more fat:</b> <br /><br /><b>4. Shorten the rest time between sets.</b> For example, taking little or no rest between weight training exercises ramps up intensity. You could also vary the repetitions. Circuit training and superset training are good examples.<br /><br />Your body will adapt and your progress will stall if you do the same basic workout all the time. Other ways to change up an exercise routine----do new exercises, adjust the amount of weight, add a balance component, workout on different surfaces, etc. <br /><br /><b>5. Do more strength exercises that work major muscle groups and burn more fat.</b> Exercises like squats, deadlift, walking lunges, rows, medicine ball chops, combination exercises and planks will work well.<br /><br /><b>Strength 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. This will definitely challenge your body more.<br /><br /><strong>6. Shorten your long, boring cardio sessions.</strong> A 20-minute sprint interval cardio session will give you more fat-burning and heart-health benefits than a slower 60-minute cardio session.<br /><br /><strong>Stay off the cardio machines. They do too much of the work for you. When you have a choice, do your cardio "on land"---either outside or on the floor.</strong> My number one preference for cardio is sprint intervals on grass.<br /><br /><strong>7. Add more plyometric exercises (jump training) to your workouts.</strong> Plyometric exercises are very intense and effective. Examples would be squat jumps, box jumps and lateral cone hops.<br /><br /><strong>Power exercises recruit more muscle fibers (mainly fast-twitch fibers) more frequently which helps the fat-burning process.</strong> Recruiting your fast-twitch muscle fibers during your workouts will give you a more lean, toned looking body. Competitive athletes in speed sports have hard bodies because they train fast most of the time. <b>You are also an athlete who can train fast.</b><br /><br /><strong>8. Do more bodyweight cardio workouts.</strong> These workouts give you a dual strength and cardio benefit. Bodyweight workouts are great fat burners.<br /><br /><b>9. Exercises that require high levels of balance and coordination will increase the intensity.</b> Jumping rope comes to mind. Also, include exercises with your eyes closed to improve limb position sense (proprioception). <br /><br /><b>10. Unilateral exercises are more intense than bilateral exercises.</b> So, Bulgarian split squats are more intense than two-legged squats. Pictured below are barbell step ups. And, one-armed exercises are more intense than similar two-armed exercises.<br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjacC3TVI7u_1yAiDpBdzICGIWpnDSxrRbX7ted_yOat77ddeu_Io74knUDLqSSGPqGUBoEmL2QchOv_u-ICEff_6-HXut5OxG62Rw1SvAFtPmgx3Y1oBtNVj0I_8zZNkdfUD5Z9kIVGecb/s1600/barbell+step+up.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjacC3TVI7u_1yAiDpBdzICGIWpnDSxrRbX7ted_yOat77ddeu_Io74knUDLqSSGPqGUBoEmL2QchOv_u-ICEff_6-HXut5OxG62Rw1SvAFtPmgx3Y1oBtNVj0I_8zZNkdfUD5Z9kIVGecb/s320/barbell+step+up.jpg" /></a></center><br /><b>11. Do complex strength training.</b> You would superset a power exercise with a biomechanically similar strength exercise. An example would be pairing repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps. <br /><br />This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength.<br /><br /><b>12. Do more full speed exercises. Medicine ball, dumbbell and <a href="http://myfitnesshut.blogspot.com/2013/04/15-top-kettlebell-exercises-to-burn-fat.html#.UYDFoaLqmuI">kettlebell exercises</a> are good choices.</b> And, quickness and agility exercises, such as ladder drills, help you change up your workout intensity with short bursts to burn fat faster. <br /><br /><b>Before you know it, you will have broken through your weight loss plateau! Try these 12 fat-burning methods. They will work.</b><br /><br /><b>If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /><br /></div>

12 Step Weight Loss Plateau Buster

Although transforming your body is more about fat loss than weight loss , you still want to see the weigh scale number decreasing. If you ...

Read more »