4 Tips to Burn Fat With Jump Rope

<strong>That's right! <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Burn more fat</a> with jump rope exercises. Stop looking for the next big fat loss secret. Pull the jump rope out of the closet and starting burning fat.</strong><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2LPEEjdWKEP1ilgLDi_aJL5KiLTXEriBUdR7fDtTpSZ_wjeUgG9plIA0SWVIal3-zwjZhx6OZBHtL21J8L2qIilK2CFzDlu_L3gxexDorQlRGfz3MKxgL024XtCDHyXT8GTggorG96xYK/s1600/jump+rope3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2LPEEjdWKEP1ilgLDi_aJL5KiLTXEriBUdR7fDtTpSZ_wjeUgG9plIA0SWVIal3-zwjZhx6OZBHtL21J8L2qIilK2CFzDlu_L3gxexDorQlRGfz3MKxgL024XtCDHyXT8GTggorG96xYK/s320/jump+rope3.jpg" /></a></div><br /><b>The jump rope is one of the most underutilized tools to burn fat and tone your body.</b> Its also fun, once you learn how to jump well. Don't be discouraged or embarrassed if you're a little clumsy at first. Its worth putting in the practice. Keep your rope with you at all times---especially during the summer.<br /><br /><strong> Research confirms that exercising at a fast or explosive pace (short bursts) will shape and sculpt your body better because these types of exercises activate your bulkier, shapely fast twitch muscle fibers as found in the butt, hips and thighs.</strong><br /><br /><b>Here are 4 easy, effective ways to use the jump rope in your workouts:</b><br /><br /><b>Note:</b> Use your hands and wrists to propel the rope and not your arms. Your feet should remain on the ground as little as possible as you jump on the balls of your feet and not on your toes. Focus on jumping with very little vertical height. <br /><br /><strong>1. Do jump rope intervals for your cardio workout.</strong> A good 20-minute routine would be to jump rope for 1 minute and walk for 2 minutes. Do this rotation for 20 minutes. Try to jump as fast as you can.<br /><br /><strong>2. Jump rope for 10 minutes before your strength trainng workout.</strong> This technique will really get your heart rate up.<br /><br /><strong>3. Jump rope for 30-45 seconds between each strength training set.</strong> These <a href="http://myfitnesshut.blogspot.com/2009/03/lower-body-cardio-blasts.html">lower body cardio blasts</a> will really get your heart rate up.<br /><br /><b>4. Jump rope for 10 minutes after your strength training workout.</b> If you have had a really tough workout, you can burn fat for fuel because you have used your glycogen stores (from carbohydrates) during your strength training workout.<br /><br />All of these jump rope exercises will help you burn more calories and fat before and after your workout.<br /><br />As you improve your technique, try jumping with one foot at a time, back pedal jumps, slalom jumps, front-to-back jumps, etc. <br /><br />Jumping rope will also help improve your balance, coordination and overall body tone.<br /><br />So, start jumping already!<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>

4 Tips to Burn Fat With Jump Rope

That's right! Burn more fat with jump rope exercises. Stop looking for the next big fat loss secret. Pull the jump rope out of the clo...

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12 Training Tips to Boost Metabolism and Torch Fat

<b>Burn more fat and calories and boost your metabolism for up to 48 hours after your workout by doing higher intensity strength workouts.</b><br /><br /><b>Strength training burns more calories and fat than cardio workouts because your body has to work harder to contract muscles during your workout.</b> <br /><br />Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state.<br /><br /><b>So, here are 12 training tips to help you burn more fat:</b><br /><br /><b>Note:</b> You will never be lean and toned if you only do cardio exercise.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfzz20SITneSYXvQGDYjW3UykDHueF7y_KCttZatz5-bR5xKvARKQtBDhluAi_3eBIxtBAev7E2xrkzus_5WE-uSt3xkuwy4pP5np8gDAOSUnsjLy9au_v9zAGiHaWbwJ7EA4QCh7P9j8Q/s1600/IMG_0272.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfzz20SITneSYXvQGDYjW3UykDHueF7y_KCttZatz5-bR5xKvARKQtBDhluAi_3eBIxtBAev7E2xrkzus_5WE-uSt3xkuwy4pP5np8gDAOSUnsjLy9au_v9zAGiHaWbwJ7EA4QCh7P9j8Q/s320/IMG_0272.JPG" width="320" /></a></div><br /><b>1. Train your body in all 3 planes of motion.</b> Using strength exercises that require rotations, turning, twisting and side-to-side motions will fit the bill.<br /><br />Machine-based training concentrates on the sagittal plane (up-down, forward-backward movements). Do miminal training (unless you are rehabbing or a beginner) on machines because they limit your natural movement patterns.<br /><br />Training in all planes of motion will definitely add intensity and variety to your workouts.<br /><br /><b>2. Training on your feet will lead you to do more full body strength exercises that <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">burn more calories and fat.</a></b><br /><br /><b>3. Build a strong, muscular body and core. Increased muscle mass and intense workouts helps to keep your metabolism humming around the clock.</b><br /><br />Stabilize and strengthen the core while also strengthening your limbs (arms and legs). This can be done using exercises like bridges, planks, bird dogs, cobras, supermans and back extensions.<br /><br />You would later progress to full speed core exercises on your feet like medicine ball chops, medicine ball slams, 2-arm and 1-arm medicine ball throws and medicine ball rotational throws.<br /><br /><b>4. Include many bodyweight and dumbbell exercises in your workouts. This will help you exercise at higher speeds and burn more fat.</b><br /><br />You can get to the heavier weights once your joints and muscles are stabilized and balanced. If you can't do bodyweight squats correctly then you won't do heavyweight squats correctly.<br /><br /><b>5. Concentrate on compound (multi-joint) exercises like squats of all types, lunges of all types, bench press, rows, step ups, and deadlifts.</b><br /><br />These exercises work major muscle groups and help you build more muscle mass and <a href="http://myfitnesshut.blogspot.com/2012/01/how-to-burn-stubborn-body-fat.html#.UJoMSW_A9Lc">burn more fat.</a><br /><br /><b>6. Improve your muscular balance.</b> This will help you build muscle all over your body.<br /><br />For instance, your quadriceps shouldn't be significantly stronger than your hamstrings. Likewise, the frontside of your upper body should have muscular balance with the backside of your upper body.<br /><br /><b>7. Train your muscles with all contraction types (eccentric, isometric, concentric).</b> All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).<br /><br />Eccentric contractions are able to produce the most tension development followed by isometric contractions and lastly, concentric contractions. If eccentric contractions are able to produce the greatest tension development, then more time should be devoted during training for eccentric contractions to reduce the risk of injuries such as knee ACL tears.<br /><br />Also, strong eccentric contractions are critical to produce maximal power since all force production (concentric) must be preceded by force reduction (eccentric).<br /><br /><b>Lowering the bar on bench press 4 seconds (eccentric) and lifting the bar in one second (concentric) would be an example of eccentric contraction training. You could do the same thing with exercises like hamstring curls, shoulder press, rows and squats.</b><br /><br /><b>8. Do strength training using supersets.</b> Superset strength training burns fat better than traditional strength training. When you pair two non-competing exercises, it allows you to do more work because one or more muscle groups can rest while you work other or opposing muscle groups. <br /><br />An example would be to do squats followed immediately by standing shoulder press. <br /><br /><b>9. Do strength training using tri-sets. You would do three exercises back-to-back without rest.</b> An example would be to do squats, standing shoulder press and step ups. Obviously, this is tougher than supersets but it allows you to burn even more fat in less time.<br /><br /><b>10. Improve your flexibility and correct postural problems in the early stages of your training to avoid injuries when you get to more intense training.</b> You can't workout if your injured.<br /><br />11. Progress to more intense exercises like plyometrics (jump training) and speed training after you have stabilized and strengthened your core, joints and overall muscle structure.<br /><br /><b>12. Improve your rate-of-force production (how fast your muscles produce force) and dynamic balance.</b> Plyometrics helps you improve rate-of-force production. This will help you burn more fat because you will be able to do more challenging exercises.<br /><br /><b>Train harder, smarter, safely and burn more fat.</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="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 /></div><br />

12 Training Tips to Boost Metabolism and Torch Fat

Burn more fat and calories and boost your metabolism for up to 48 hours after your workout by doing higher intensity strength workouts. Stre...

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4 Smart Tips to Burn Fat and Shed Pounds

<b>It takes hard, smart workouts and timely nutrition to burn fat and lose weight. Over-training with longer and longer workouts are not better for you.</b> They can leave you tired, frustrated and sometimes sick. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhJ4XyZ5uMVTja0Zafhx6oCHV3MCfx_xMUtEB4MnO5CkDuZ0MDof1bLz1ImOvoxKyvK02tKLjb016_RjP4UeB9ABuH5jLFMRdjy046HbUfB7755q2G963EDbkNPpUpKg-xGGeJptDBjsYa/s1600/Conquer+Fitness13.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhJ4XyZ5uMVTja0Zafhx6oCHV3MCfx_xMUtEB4MnO5CkDuZ0MDof1bLz1ImOvoxKyvK02tKLjb016_RjP4UeB9ABuH5jLFMRdjy046HbUfB7755q2G963EDbkNPpUpKg-xGGeJptDBjsYa/s320/Conquer+Fitness13.jpg" width="320" /></a></div><br /><b>If you are at a weight loss plateau, here are 4 tips to start making progress again:</b> <br /><br /><b>Note:</b> Always take at least 1 day off each week from regular workouts. Moderate walking on days off is okay (15-30 minutes).<br /><br /><strong>1) Weight often comes off easily at the beginning of a workout program. But then your body adapts to your workouts. When this happens, you need to vary your workout routines and intensity.</strong> <br /><br />Do different lifts for the different body parts, such as substituting bench presses with stability ball dumbbell presses or doing step-ups and lunges instead of squats.<strong> A shorter, more intense 30 minute full-body circuit weight workout will work better than a 1 hour weight workout when you are trying to burn body fat and lose weight.</strong> <br /><br />A circuit workout is one in which you do one exercise after the other with little or no rest between exercises. Also, change up your cardio routines such as rotating sprint intervals, stair-stepper intervals or bodyweight cardio intervals. Keep interval cardio sessions at 20 minutes.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP1Qo7v3gZZxBaaUviYxiMbMIs7q96mFxZDeCvlrlDGynhUfqZ9mk_4RjbDwA_kTiLhc7cRgKfHraQbw2XYBvXPmDUK8p5JeyD5KnhuGguctWhzC_UD6hvwa8o6rt6joqP5d8DTFPsqE7F/s1600/barbell+step+up.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiP1Qo7v3gZZxBaaUviYxiMbMIs7q96mFxZDeCvlrlDGynhUfqZ9mk_4RjbDwA_kTiLhc7cRgKfHraQbw2XYBvXPmDUK8p5JeyD5KnhuGguctWhzC_UD6hvwa8o6rt6joqP5d8DTFPsqE7F/s320/barbell+step+up.jpg" width="214" /></a></div><br />Research and evidence proves that doing these types of short workouts (short bursts) 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>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 /><b>Doing a strength workout with supersets also work well to burn fat. You would pair two non-competing exercises and do them back-to-back without rest between exercises.</b> For instance, you could do a set of squats followed immediately by shoulder presses. Bench press followed by rows is also a good superset. This allows you to do more work in less time because the opposing muscle group rests while you are working the opposite muscle group. <br /><br />Finally, rotate heavy and light lifting days to keep your body guessing.<br /><br /><strong>2) It is more important to <a href="http://myfitnesshut.blogspot.com/2012/07/5-fat-loss-success-stories-this-could.html#.UIjMl2_A_w0">burn body fat and lose inches</a> than it is to lose weight.</strong> The goal is to transform your body to lean (to keep lost weight off for good). If you just lose weight without strength training, you will still have high body fat. And, it is highly likely that you will regain this weight and have even more body fat (weight cycling).<br /><br />Have your body fat percentage checked and your circumference measurements done by a trainer to see how much fat and inches you have lost. Do this body fat checkup once a week. Muscle weighs more than fat, so your body could be shrinking. Don't worry, the weight loss will take care of itself.<br /><br /><strong>3) Longer workouts too often lead to over-training, injuries, illness and stalled progress.</strong> Exercise was meant to fun and productive!<br /><br />An intense 20-minute interval cardio session at 90%-95% maximum heart rate will give you more fat loss and heart-health benefits than a 1-hour cardio session at 65% maximum heart rate. Too many long, slow cardio sessions will waste away your muscle mass and hinder your fat burning potential. <br /><br /><b>Here are 2 more very effective, fat burning exercise routines:</b><br /><br /><b>--Plyometric exercises are very intense and effective fat burners.</b> Examples would be squat jumps and lateral cone hops. You should perfect jumping and landing techniques to avoid injuries. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdX1GWxKjXmQCXmZo37jkpH_TRq2o8yapV_V6uwTVwSFv4KJs8mSg785vztA2pkxHaSQzlr3xjds_Mka1N_KeMDL2IvMohyphenhyphen_-FYVHldS0wd8ocmb2aR4N73PIddJjp7yhQuM1whtgB51ha/s1600/box+jump.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdX1GWxKjXmQCXmZo37jkpH_TRq2o8yapV_V6uwTVwSFv4KJs8mSg785vztA2pkxHaSQzlr3xjds_Mka1N_KeMDL2IvMohyphenhyphen_-FYVHldS0wd8ocmb2aR4N73PIddJjp7yhQuM1whtgB51ha/s320/box+jump.jpg" width="214" /></a></div><br /><b>--Metabolic circuit training is an advanced form of high intensity exercise (strength circuits and interval cardio circuits).</b> Metabolic circuit training is a popular and effective method for sports teams. If you play on a rec league basketball, soccer or flag football team, metabolic circuit training would be ideal. You would also lessen your chances of injury. Many weekend warriors get hurt because they aren't in condition to play a sport at full speed.<br /><br /><strong>4) You need to know your basal metabolic rate-BMR (how many calories your body would burn each day if you did nothing).</strong> Base your daily caloric intake on your BMR, activity level and goals. You don't need to strictly count calories but you need a good idea of how much too eat.<br /><br /><strong>If you don't eat enough (severe calorie restriction), your body will store fat because it thinks you are starving.</strong> And, you will gain weight even on the days you work out really hard if you take in more calories than you burn.<br /><br /><strong>Exercise smarter, not harder.</strong> <br /><br /><b><a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=248" rel="nofollow" target="_blank">Eat These 3 Foods to Burn More Belly Fat</a></b><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></div><br /><br />

4 Smart Tips to Burn Fat and Shed Pounds

It takes hard, smart workouts and timely nutrition to burn fat and lose weight. Over-training with longer and longer workouts are not bette...

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4 Ways to Jump Off Body Fat

<strong>Jump more when you exercise and you'll jump off more <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">body fat</a>---guaranteed!</strong><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglrAsOYG0WCi7OLPihLuu0V8ZnxW0cFMp-3nRSLTi_NyuGlq6F9Wa6JWDSIxHnRiB3LVW5DUQ7TXFPBKZP9atqtMl3OAtiJlPUuRWfRr7paSDsMleJwxlTFtU8NHX-0bSycZOOQtrQ-cli/s1600/jump+rope3.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglrAsOYG0WCi7OLPihLuu0V8ZnxW0cFMp-3nRSLTi_NyuGlq6F9Wa6JWDSIxHnRiB3LVW5DUQ7TXFPBKZP9atqtMl3OAtiJlPUuRWfRr7paSDsMleJwxlTFtU8NHX-0bSycZOOQtrQ-cli/s400/jump+rope3.jpg" width="329" /></a></div><br />Have you been doing the same workout for 2 months, 6 months, 1 year or 3 years? If you're doing the same basic workout you've always done, you're probably not making much progress with fat loss or weight loss. If you're bored and frustrated, you can do something about your stalled progress.<br /><br /><strong>One of the best ways to "wake up and start changing your body's composition" is to add intensity to your workouts with jumps.</strong> Sixty minute cardio sessions won't lean out your body but they will waste away your muscles (and your muscle tone). <br /><br /><b>Get more work done in less time by speeding up your workouts....</b><br /><br /><strong>Exercising at a fast or explosive pace (like jumping or sprinting) has been proven to shape and sculpt your body better because these types of exercises activate your bulkier, shapely fast twitch muscle fibers (think butt, hips, thighs, etc.).</strong><br /><br /><strong>Jump off your body fat. Here are 4 workout tips:</strong><br /><br /><b>1. Jump rope for at least 10 minutes every day (if your knees and back allow).</b> A 10 minute jump rope warm-up before your workout always gets the job done. <br /><br /><strong>2. Do at least one workout a week that includes mainly jumping exercises.</strong> Squat jumps, tuck jumps, cone jumps, jumping jacks, jump rope and pike jumps are some examples. Full speed jumps will give you more fat loss and weight loss.<br /><br /><strong>3. Include at least one jumping exercise in your regular workout routine.</strong> <br /><br /><b>4. A 20-minute interval jump rope session is one of the best fat-burners and body-sculptors available.</b> Try it for cardio at least once a week. This is how it would work:<br /><br />--Jump rope full speed, 1 minute<br />--Walk, 1 minute<br />--Do this rotation for 20 minutes<br /><br /><b>Note:</b> Use your hands and wrists to propel the rope and not your arms.<br /><br />You should perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed jump training is not for you. Do no more than 2 jump training workouts a week.<br /><br /><strong>Jump off more body fat this week!</strong><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br />

4 Ways to Jump Off Body Fat

Jump more when you exercise and you'll jump off more body fat ---guaranteed! Have you been doing the same workout for 2 months, 6 months...

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2 Ways to Burn Fat while Avoiding Boredom

<b>There are two things about <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">fat burning workouts:</a> 1) you never stop (except for rest days) and 2) you never stop (except for rest days)....this routine can easily lead to boredom unless you.....</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia9ehMGwE8v2SYNxO4JAWSaaiQPuCNutbyAQsY_bSsJAl3j_r9MzLapaicm7VgZ9T2lk-wRrtVYuX4uKkVFfI-Dd1LiLKexiTZHagWecZLJtt0c23MBR2dv4ZZb8whkCu6vE6khjQb0Pad/s1600/pushup+on+bar.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia9ehMGwE8v2SYNxO4JAWSaaiQPuCNutbyAQsY_bSsJAl3j_r9MzLapaicm7VgZ9T2lk-wRrtVYuX4uKkVFfI-Dd1LiLKexiTZHagWecZLJtt0c23MBR2dv4ZZb8whkCu6vE6khjQb0Pad/s400/pushup+on+bar.jpg" width="400" /></a></div><br />a) keep your workouts challenging,<br />b) change up your workouts regularly and<br />c) see steady progress towards your fat loss goals.<br /><br />If your body ain't changin' to leaner and meaner, you are more apt to stop working out---especially if you're not having fun.<br /><br /><b>Oh yeah...about the fun part? Don't do workouts you hate! There are many exercise choices out there...I can't imagine hating to exercise every day.</b> I would quit exercising sooner rather than later. Life is too short to continue to do something you hate.<br /><br /><b>Fortunately, the research proves that you will get better fat loss and heart health results doing shorter, tougher workouts. And, it doesn't matter if its cardio or strength workouts.</b><br /><br /><b>So, here are 2 ways to do fat burning workouts without ever getting bored:</b><br /><br /><b>To get the lean body you want and need, you must do regular full body strength training and burn fat on your total body.</b> <br /><br /><b>Always maximize your workout time by doing exercises that burn the most fat in the shortest time period.</b> This will lessen the risk of boredom, over-training and injuries. Workouts lasting 2-3 hours are outdated and who has that kind of time to waste anyway!<br /><br />1. With short, intense bodyweight cardio workouts you get the dual benefit of a strength/cardio workout:<br /><br />--Improve heart health<br />--Burn calories (during and after your workout)<br />--Burn fat<br />--Spare muscle mass<br /><br />A six week study at The University of Alberta measured the maximum volume of oxygen that weight training could utilize at peak capacity (VO2 max). <br /><br />The researchers recorded an 8% increase in VO2 max when the athletes maintained a work-to-rest ratio of 1:2 along with an equivalent gain in maximal stroke volume (the greatest amount of blood that the heart can pump in a single beat). Shorter rest periods of say, 30 seconds between sets, gives even more fat burning benefits.<br /><br /><b>And, bodyweight exercises will keep you from the boredom and muscle-wasting that's built into long, slow cardio sessions.</b><br /><br />In another study performed at Penn State University, researchers found that strength and power declined when an endurance training program was added to a weight training program. The men who only trained with weights had a 30% improvement in their leg press performance over 12 weeks.<br /><br />And, those who added a 4-day-a-week cardio program to their weight training program had performance increases of only 19.5 percent.<br /><br />Intense bodyweight cardio workouts will also increase your body's growth hormone which improves your fat-burning potential.<br /><br />Because machines stabilize your body for you, bodyweight exercises help you develop strength that allows your body to stabilize itself. <br /><br />Doing this type of exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state.<br /><br />If you can do the exercises at full speed, you will get even more fat-burning benefits. <br /><br /><b>2. Do sprint interval cardio workouts of about 20 minutes:</b><br /><br />If you're on a treadmill....<br /><br />--Run fast, 1 minute<br />--Walk, 1.5 minutes<br /><b>--Do this rotation for 20 minutes</b><br /><br />If you run outdoors on grass or astro-play turf....<br /><br />--Sprint 60 yards<br />--Walk back to starting line<br />--Sprint 60 yards<br /><b>--Do this rotation for 20 minutes</b><br /><br /><b>Running outdoors is much tougher because you do all the work and you have to go against wind and generate your own momentum.</b> My preference is to exercise outdoors. You only need 2-3 interval cardio session a week to burn fat.<br /><br /><b>Have fun building your lean body!</b><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br />

2 Ways to Burn Fat while Avoiding Boredom

There are two things about fat burning workouts: 1) you never stop (except for rest days) and 2) you never stop (except for rest days).......

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7 Body Toning Tips for Everyday

<b>Shape and tone your body all day---not just during your workout. There's many things you can do to <a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">burn fat and improve your body</a> during the day.</b> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgWL_jEW75VFKo8SShJE0-HkoZ1-7i10o2lJ-3REzd1_DqyHSVUZfDDN_OkY4x3x3szoM5MX0_Pjyq8shoYO-ijvugWOXshiu1pbG63_MIlN0wvkSlhS3CGIG4LZqhuYFo4auX4GbANjjz/s1600/step+up+with+knee+lift.bmp" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgWL_jEW75VFKo8SShJE0-HkoZ1-7i10o2lJ-3REzd1_DqyHSVUZfDDN_OkY4x3x3szoM5MX0_Pjyq8shoYO-ijvugWOXshiu1pbG63_MIlN0wvkSlhS3CGIG4LZqhuYFo4auX4GbANjjz/s400/step+up+with+knee+lift.bmp" width="270" /></a></div><br />You don't need any heavy weights and fancy equipment to get it done. Take advantage of all the time you have available to you during the day to burn more fat and sculpt your body. I will assume you know that you MUST follow your fat burning meal plan to be successful with any fitness program.<br /><br /><b>Here are 7 things you can do to shape and tone your body all day:</b><br /><br /><strong>1. Improve your posture--sitting, standing, walking and running.</strong> Brace your torso all the time (like you’re preparing to take a punch in the gut). This is great core work all day, every day.<br /><br /><b>2. Walk 30 minutes every day.</b> In my opinion, walking continues to be an underutilized exercise option for many. Walk whenever you can instead of riding. It helps keep your fat-burning enzymes active during the day.<br /><br /><strong>3. Run sprints.</strong> Sprinting activates the bulkier, shapely fast-twitch muscle fibers. Just do sprint intervals for your cardio sessions.<br /><br /><strong>4. Jump rope often.</strong> Jump rope is a very underrated exercise that is good for fat burning, total body sculpting, hand-eye coordination and balance. You can jump rope every day (two feet, one foot, shuffle, slalom, alternating feet, etc.). Speed jump roping is even better.<br /><br /><strong>5. Keep your medicine balls with you.</strong> Play with your medicine balls as much as possible. Medicine ball exercises are athletic in nature and shape your body in all 3 planes of motion. Do as many of these exercises in a standing position to burn more fat and better sculpt your body. These exercises are good for warm-up and workouts.<br /><br /><strong>6. Do bodyweight exercises.</strong> Squats, lunges, pull-ups, chin-ups, triceps dips on bars, pushups, planks, glute bridges, cobras, mountain climbers, etc. really burn fat and naturally sculpt your body. Bodyweight exercises allow you to balance and stabilize your body with no help from machines. And you can do them at home while watching television.<br /><br />7. Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed jump training is not for you. <br /><br />Try this plyometric workout (take little or no rest between exercises):<br /><br />--jump rope, two feet, full speed, 1 minute<br />--squat jumps, 10, full speed<br />--lunge jumps, 10, full speed<br />--side-to-side hops, 10, full speed<br />--jumping jacks, 30 seconds, full speed<br /><br />Rest 3 minutes between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed.<br /><br /><strong>So you see, you can do much more than your 40-50 minute workout to burn fat and sculpt your body. Get started today.</strong><br /><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 /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br />

7 Body Toning Tips for Everyday

Shape and tone your body all day---not just during your workout. There's many things you can do to burn fat and improve your body duri...

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3 Reasons Intense Workouts Tone Your Body Faster

<b>If you have no time to waste working out....make your workouts more <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">fat-burn effective</a> by ramping up the intensity! This will shape and tone your body faster. That's what you want right? You want to look and feel your best--sooner rather than later!</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidTy5Z-O-RloNnc5MjWvcHFIsjt-tXjFqy6qOwpnZHoLUyVgY4EZzUZEhztORI2a90BEIowsnvmrHgwSBHkYv6sN5cdYW0dt2L12Wj6M2EEXHdkUaAFFMEH8SN-IYiaUTh8Qg3We9eCbTq/s1600/shoulder+press2.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidTy5Z-O-RloNnc5MjWvcHFIsjt-tXjFqy6qOwpnZHoLUyVgY4EZzUZEhztORI2a90BEIowsnvmrHgwSBHkYv6sN5cdYW0dt2L12Wj6M2EEXHdkUaAFFMEH8SN-IYiaUTh8Qg3We9eCbTq/s320/shoulder+press2.jpg" width="214" /></a></div><br />Get more progress with your fat loss and weight loss by working out smarter, not longer. Make it a goal to be finished with your workout in 45 minutes or less. Talk to your friends after your workout.<br /><br /><b>Let's get right to it...here are 3 Reasons Intense Workouts Shape and Tone Your Body Faster:</b><br /><br />1. Doing these types of short burst workouts will change your hormones allowing your body to naturally regulate fat burning, appetite and moods.<br /><br />Short burst workouts, such as interval cardio and circuit weight training had these advantages over the low-to-moderate intensity workouts: a) more release of fat from cells, b) more fat used as fuel during exercise and c) increased metabolic rate after exercise. All it takes is 20-30 minutes of workout time.<br /><br />FREE Report, <b><a href="http://sportsfitnesshut.blogspot.com/p/how-to-knock-20-years-off-body.html#.Uht7DNK-2uI">Free Report: How to Knock 20 Years Off Your Body</a>.</b> You will learn the top ways to naturally increase your testosterone levels.<br /><br /><strong>For instance, do your interval cardio "on land" such as bodyweight cardio (examples: mountain climbers, burpees, leg circuits, etc.), jump rope and running in place.</strong> The key here is to speed up and shorten your cardio work to about 20 minutes. Research and my experience has proven that this type of cardio work is one of the best ways to tone up your body.<br /><br />2. Doing this type of intense exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout.<br /><br />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 workout!<br /><br /><b>Research at Duke University, directed by Dr. Cris Slentz, supports high-intensity exercise for better fat loss.</b> The eight-month study showed that people could lose weight with exercise and no dieting. <b>Those who exercised intensely (especially using interval training) lost much more fat than those who exercised moderately.</b> <br /><br />3. Long, traditional 1-2 hour workouts can have a negative impact on hunger and stress hormones which can cause increased appetite and cravings for sugary and other fatty foods.<br /><br />Forget about weight loss and concentrate on fat loss. Build muscle mass, burn fat, change your body's composition and permanently speed up your metabolism so that you burn more calories during workouts, during the day and at rest.<br /><br /><strong>As time moves on, make frequent changes to your exercise routine or your body will adapt. That's when your progress begins to stall.</strong> There are many things you can do to change up your routine such as choosing different exercises, rest periods, supersets, speeds, etc. You can change up exercises every workout if you want (but not necessary). <br /><br /><b>Here are 3 high intensity workout methods to burn more fat and calories:</b><br /><br /><b>Trainer's Note:</b> Strength train your movements and not just your muscles. Bodyweight strength exercises are good for this purpose. You will burn more fat because you will be training all muscle groups. Some call this functional strength training.<br /><br /><b>1. Add more one-legged strength exercises</b> such as step ups, single leg squats, Bulgarian split squats, lunges, single leg good mornings and single leg medicine ball exercises to your workout routine. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTXJ-LgdZdZAXFrJC6k1YXiuyGE4RyFmt-7srZLaz-feH66_xJMtD0qGlaPpe17pSiHCUibShU5wxKL0i3Cz-3z-Smo3v8UmjQugkoctH6dyYOOeXkrmuEIfoXOf_cOMqq9Hjzg4TK_1Qg/s1600/Side+lunge.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTXJ-LgdZdZAXFrJC6k1YXiuyGE4RyFmt-7srZLaz-feH66_xJMtD0qGlaPpe17pSiHCUibShU5wxKL0i3Cz-3z-Smo3v8UmjQugkoctH6dyYOOeXkrmuEIfoXOf_cOMqq9Hjzg4TK_1Qg/s320/Side+lunge.jpg" width="216" /></a></div><br />These types of exercises are more intense than two-legged exercises. Doing these exercises with circuit weight training using supersets (with lighter weights) adds even more intensity to your workout.<br /><br />Rotate heavy and light lifting days. According to the research, doing heavy weight lifting will give you exercise-induced testosterone increases. Of course, this will help you build muscle mass. Women can lift heavy weights without fear of getting too bulky. Your repetition range for exercises should be between 3-5 (you would have a difficult time lifting these repetitions). You would typically do 4-5 sets of each exercise.<br /><br /><b>Doing some of these exercises with your eyes closed</b> will improve limb position sense (proprioception), balance and will help you burn more fat and calories. Balance training also improves your core strength.<br /><br />One last strength training tip would be to do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press.<br /><br /><b>2. Add more intensity to your workouts by exercising your body in all 3 planes of motion. This also improves your multi-planar balance.</b> <br /><br />An example would be a grouping of walking lunges, side lunges and transverse lunges.<br /><br />Want more intensity? Exercise on different surfaces such as grass, sand, astro-play and soft surfaces. <br /><br /><b>3. Do cardio blasts.</b> This is a very intense form of exercising. You will get great fat burning results. <br /><br /><b>Cardio blasts could work this way:</b> between each weight training exercise set, do 30-45 seconds of a high speed cardio exercise like jump rope, mountain climbers, sprints or squat jumps. <br /><br /><strong>Devote more time to strength training and less time to cardio. That way, you will build more muscle mass, burn more fat and lean out your body faster.</strong> <br /><br /><b>Ready to get started?</b><br /><br /><b>Download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">FREE Bodyweight 500 Metabolic Workout</a>, start burning max fat and start building your lean body faster!</b><br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a><br /><a href="http://herfitnesshut.com">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a></b>

3 Reasons Intense Workouts Tone Your Body Faster

If you have no time to waste working out....make your workouts more fat-burn effective by ramping up the intensity! This will shape and to...

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Transform Your Body Faster with Complex Strength Training

<b>Shape and tone (transform) your body better and faster with complex strength training.</b> Do you have less time to workout these days? Me too. If your fat loss progress has stalled, try complex strength training. It works big-time!<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijqC2B9xVdpVcS_tZlrZKUlWoKMJYN_UODu480x_migvkBLgeGLnK8c_zA579wKvsvD6RYJ74M6PFHoiBFgDDo7MwnEheyt19T7rPIrvZ5J4cyuNaK36JT4YW42aczwWk-F5gaZaUk5o3s/s1600/chest+press+on+ball.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="169" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijqC2B9xVdpVcS_tZlrZKUlWoKMJYN_UODu480x_migvkBLgeGLnK8c_zA579wKvsvD6RYJ74M6PFHoiBFgDDo7MwnEheyt19T7rPIrvZ5J4cyuNaK36JT4YW42aczwWk-F5gaZaUk5o3s/s320/chest+press+on+ball.jpg" width="225" /></a></div><br /><b>Kick your fat-burning into higher gear. This method burns fat better than traditional strength training.</b> Complex strength training should not be tried by beginners or those with inadequate body strength. It is a high-risk, high-reward type of superset strength training.<br /><br /><b>You can't transform your body without significant fat loss. Fat loss will make your body more healthy and beautiful (lean).</b> Fat loss will also lead to lasting weight loss. <b>In other words, a body composition change (less fat, more lean mass) is the key to permanent weight loss.</b><br /><br /><b>Increase your muscle mass (with regular strength training) to burn fat and permanently speed up your metabolism.</b> Your body has to work harder to maintain muscle mass. You will become leaner because muscle takes up less space than fat. You can't rush the process of building a lean body. Make a habit of checking your body fat percentage on a weekly basis. If your body is shrinking (lost fat and inches), you are on the way to building your lean body.<br /><br /><b>A lean body will also give you the best chance to live a long, healthier life.</b><br /><br /><b>If you want to burn more fat, add higher intensity to your workouts. Complex strength training will cause your neuromuscular system to adapt to new training stimuli. This will help improve your fat loss and weight loss results.</b><br /><br /><strong>Power, or speed strength (how fast your muscles can produce force) is one of the best ways to improve your workout efficiency.</strong> Plyometric exercises help you to increase power. When plyometric exercises are paired with a similar strength exercise, your strength and body shape will improve faster. <br /><br /><strong>Complex training to improve strength supersets a power exercise with a biomechanically similar strength exercise.</strong> 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 to get maximum neuromuscular adaptations. <br /><br /><strong>You would do a set of full-speed repeating squat jumps (8-10 reps). Rest 1-2 minutes and then do 3-5 barbell squats at 85%-90% of 1 rep maximum. This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength.</strong> <br /><br /><b>Exercises like the squat works the major muscle groups.</b> To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat, deadlift and rows. <br /><br /><b>Compound exercises will help you burn more fat because of the intensity of working large muscle groups in your body.</b> You will also burn more calories and fat after your workout.<br /><br />Other strength and plyometric exercises can also be superset this way (such as shoulder press/explosive medicine ball 2-handed upward throw and bench press/explosive medicine ball two-handed chest pass). <br /><br /><b>Other ways to change up your workouts include (but not limited to):</b><br /><br />1. alternate lifting light weights and heavy weights,<br />2. adjust the number of repetitions and sets,<br />3. do different exercises for the same muscle groups,<br />4. alternate routines such as circuit training and superset training, <br />5. change the speed of your sets such as using slow, moderate and full speed repetitions and<br /><b>6. do more isometric exercises.</b><br /><br />Isometric exercises are very underrated and are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.<br /><br /><b>Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length.</b> For example, pushing against a wall and holding for 30 seconds causes an isometric contraction. <br /><br />You should strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).<br /><br /><strong>Start burning more fat today!</strong><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br />

Transform Your Body Faster with Complex Strength Training

Shape and tone (transform) your body better and faster with complex strength training. Do you have less time to workout these days? Me too...

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Injured Shoulders Affects Workouts, Fat Burning and Movements

<b>I hurt my left shoulder joint about 2 weeks ago (playing ball) and its been tough to do a strength workout without pain.</b> It has affected my fat burning potential because of subpar workouts. My shoulders are involved in every movement.....Running sprints hurts too.<br /><br /><b>Exercise injuries are as much a part of exercising as, well, exercising. And, some, like shoulder and hip injuries, hurt with every movement.</b> Rest and recovery is part of the answer to relieve my shoulder joint pain. If I ignore the pain (as some do), it could lead to a more serious degenerative shoulder injury. <br /><br />So, I'm having to follow the advice I give to clients about exercise injuries! Don't play around with shoulder injuries Mark.<br /><br /><b>The shoulder girdle is very important to your body's core structure, stabilization and efficiency.</b> And, shoulder injuries tend to cause other injuries. <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHIvDywpiobUyJwIuj4mrxX1KcvIRSUqCxJNba888JHUDBj5eQZ4r1gxwo0ait6BZlO0ATkfhO4etIToftq9NZ-rGw50IEJy5TQ363SihhARZeYpHcNNLGUjhmyF1zVn7QdngX2RPTlCk4/s1600-h/Shoulder+joint.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5195944204543288098" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHIvDywpiobUyJwIuj4mrxX1KcvIRSUqCxJNba888JHUDBj5eQZ4r1gxwo0ait6BZlO0ATkfhO4etIToftq9NZ-rGw50IEJy5TQ363SihhARZeYpHcNNLGUjhmyF1zVn7QdngX2RPTlCk4/s320/Shoulder+joint.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a><br /><br /><b>When it comes to any injury, prevention is critical.</b> A typical injury I see in clients and others is many times related to soft tissues (i.e., tendons, ligaments, muscles, etc.). <br /><br /><b>Treatment of any soft tissue injury during the first 24-72 hours is important to offset any further injury and inflammation.</b> The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE).<br /><br /><b>So, I thought about some of the shoulder injuries that people incur during workouts, playing or accidents:</b><br /><br /><strong>1. Frozen Shoulder</strong> - This condition affects the shoulder joint capsule. Joint stiffness and loss of movement are the primary symptoms. Anti-inflammatory medicine and physical therapy are usually needed. <br /><br /><strong>2. Shoulder Tendonitis</strong> - This condition does not affect the joint capsule but does affect the muscles and tendons of the shoulder joint. Pain, weakness and inflammation accompany shoulder tendonitis. The two main causes are degeneration and wear and tear. <br /><br />Since the shoulder is a very tendinous area, it receives very little blood supply. Massage is often used to increase blood flow and oxygen to this area. <br /><br /><strong>3. Rotator Cuff Injury</strong> - This can be a muscle strain or tear due to heavy lifting or excessive force being placed on the shoulder (such as wear and tear from throwing a ball). The larger the tear, the harder it is to lift or extend the arm. <br /><br />As with tendonitis, pain, weakness and inflammation accompany rotator cuff injuries. This condition also does not affect the joint capsule but does affect the muscles and tendons of the shoulder joint. Rotator cuff injuries can sometimes take months to heal because of the lack of blood supply to this area. Massage is needed. <br /><br /><strong>4. Shoulder Impingement Syndrome - </strong> It is caused by the excessive squeezing or rubbing of the rotator cuff and shoulder blade. The pain is a result of an inflamed bursa sac over the rotator cuff, and/or inflammation of the rotator cuff tendons, and/or calcium deposits in tendons due to wear and tear. Shoulder impingement syndrome can lead to a torn rotator cuff.<br /><br />Taking anti-inflammatory medications for a short period of time will treat the pain, but it will not treat the problem and symptoms will come back. You may have to try different medications to see which one will work for you.<br /><br /><strong>Daily stretching in warm water will also help. You should try to reach your thumb up and behind your back. Rest is critical---so no intense exercising or throwing balls. Also, don't do any activity where your elbow moves above shoulder level.</strong><br /><br /><strong>For most people, medication, stretching exercises and rest will do the trick.</strong><br /><br /><strong>If the symptoms do not go away after using anti-inflammatory medicines, your doctor might give you a cortisone-type injection.</strong> Cortisone is a very potent anti-inflammatory medication which can weaken muscles and tendons. <br /><br />So, it should be used only in serious situations. <strong>Many times, professional athletes will take cortisone injections to "play through the pain" during the season (to temporarily put off needed surgery).</strong> <br /><br />Your doctor might also perform an MRI or arthrogram to check for a rotator cuff tear. If the rotator cuff is torn, surgery will probably be needed to repair it.<br /><br /><b>Prevention of Shoulder Injuries</b><br /><br /><b>It takes an integrated training program to lessen the chances of shoulder injuries. There are no guarantees, but taking the following steps can help keep your shoulders injury-free:</b><br /><br /><strong>1) Poor Technique:</strong> Bad throwing/exercise motion habits will certainly lead to shoulder problems. When fatigue sets in, the shoulder problems increase. It is critical to learn proper throwing/exercise motion technique. <br /><br /><strong>2) Flexibility:</strong> Adequate flexibility is important for every part of the body and especially so for the shoulder. Freedom of movement for the pelvis, trunk, scapula, and humerus are important. For the rotator cuff, balancing the forces centering the head of the humerus and freedom of movement is critical. <br /><br />The rotator cuff muscles are dependent on good positioning of the scapula for effective control. Bad positioning of the scapula results in decreased ability of the shoulder muscles to produce power. Static stretching for flexibility should not be done prior to training or athletic competition (a dynamic flexibility routine prepares the entire body best for exercise or competition). <br /><br /><strong>3) Core Strength and Stability:</strong> All movement begins with the core, so it is essential to strenghen and stabilize it. For the shoulder, the important areas are the lumbar spine, cervical spine and the scapulothoracic joint. If these areas are not stable, extra loading and strain is passed on to the shoulder joint. <br /><br /><strong>4) General Muscle Strength:</strong> Once the body's core is adequately strengthened and stabilized, the body's limbs should then be strengthened. A strong core maximizes limb strength and power.<br /><br /><b>5) Use "The Rotator."</b> There are many gimmicks and gadgets out there that you shouldn't waste your money on<b>---"<a href="http://www.therotater.com">The Rotator</a>" (by Joint Mechanix) is not one of them!</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJqNrT8wDQYE2wJuPyYDKpilnQc7E5c-L5iGBvu9lBTobpmY_qvaYA9owr4jTzyYXpX8Otb7NhoshVx6dkxvAXPzYCK_LnU_VWRxYRqPnV0JKigLLZUIkm8P0QM79ZGuUT6MKdxA7H84_Z/s1600/The+Rotator.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="235" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJqNrT8wDQYE2wJuPyYDKpilnQc7E5c-L5iGBvu9lBTobpmY_qvaYA9owr4jTzyYXpX8Otb7NhoshVx6dkxvAXPzYCK_LnU_VWRxYRqPnV0JKigLLZUIkm8P0QM79ZGuUT6MKdxA7H84_Z/s320/The+Rotator.jpg" width="320" /></a></div><br />"The Rotator" is designed to improve your shoulder's performance. <strong>I have personally used "The Rotator" and it is great for increasing shoulder flexibility, strength and range of motion.</strong> <br /><br /><b>It is critical for you to have a full range of motion in the shoulder to facilitate strength and power. It can also be used to rehabilitate range of motion and rotator cuffs.</b> Since we all use the throwing motion, swinging motion and repetitive shoulder motions exercising, "The Rotator" would be a great investment. <br /><br /><strong>The most convenient thing about "The Rotator" is that it allows you to safely and correctly self-stretch your shoulder.</strong> You don't have to "figure out" what to do because it comes with complete, easy instructions. <br /><br /><b>"<a href="http://www.therotater.com">The Rotator</a>" will help you start treating your shoulders better!</b><br /><br /><b>Workout hard and safe!</b><br /><br /><b>Mark Dilworth at <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a></b><br /><br /><br /><br />

Injured Shoulders Affects Workouts, Fat Burning and Movements

I hurt my left shoulder joint about 2 weeks ago (playing ball) and its been tough to do a strength workout without pain. It has affected m...

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Squat Exercise Builds More Muscle, Burns More Fat

<b>Are you trying to lean and tone your full body? If so, you must do full body strength exercises like the squat.</b> You will get more fat burn doing shorter workouts--if you use more full body strength exercises.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc_tyvhepDPlrNEuHSu-FEKjK7HrA96TBBqF3wadMLbhDoHZ7IkojJ9lo44MdKHl1nowRQorfrbKTQ-UcgbIC8j5lkWWaKSqHhM-080wLbUPnRjyutJnl18sJSEeN3OppB_3f56dHxXo6m/s1600/bodyweight+squat.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc_tyvhepDPlrNEuHSu-FEKjK7HrA96TBBqF3wadMLbhDoHZ7IkojJ9lo44MdKHl1nowRQorfrbKTQ-UcgbIC8j5lkWWaKSqHhM-080wLbUPnRjyutJnl18sJSEeN3OppB_3f56dHxXo6m/s320/bodyweight+squat.jpg" width="213" /></a></div><br /><b>Some form of squat exercise should be a part of every strength workout you do. The squat will help you build more muscle, burn more fat and speed up your metabolism.</b> The squat will not injure you if you do the exercise correctly. <br /><br /><b><a href="http://sportsfitnesshut.blogspot.com/2010/04/squat-exercise-max-out.html">Learn how to do the barbell squat exercise to prevent injury.</a></b><br /><br />If your fitness goal is lean and tone, you will lose inches from your waist, hips, neck, arms, legs, etc. and your body fat will decrease by doing full body strength exercises. You should take these measurements at least once a week to measure your progress. <br /><br />Don't worry about the weigh scale at first. Since muscle weighs more than fat, your weight might even go up a little at first. But you will be on your way to acheiving PERMANENT WEIGHT LOSS AND FAT LOSS because your lean muscle mass will gradually replace your burned fat mass. And this will help speed up your metabolism.<br /><br /><b>There is probably no other exercise that has a greater impact on your body's musclebuilding, 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. <br /><br /><b>I would recommend doing squats without machines or weight belts. This will force you to learn how to stabilize your body without artificial support.</b> And, there's no reason to "max out" on squats. There are other ways to calculate your one-rep max on the squat exercise. <br /><br /><b>If you are not able to perform squats with barbell or dumbbell weights because of injury, then start with bodyweight squats.</b> <br /><br /><b>There are many variations of the squat exercise.</b> Some are: barbell squats, dumbbell squats, bodyweight squats (pictured above), one-legged squats, Bulgarian split squats, side squats, prisoner squats, sumo squats, sissy squats, hack squats and front squats. <br /><br />They are all good to work into your routine at some point. <b>Keep in mind that one-legged exercises are more intense than two-legged exercises.</b><br /><br /><b>Here are 3 reasons to do squats and burn more fat:</b><br /><br /><b>1. The squat works the major muscle groups.</b> To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat. <br /><br />Compound exercises will help you burn more fat because of the intensity of working large muscle groups in your body. You will also burn more calories and fat after your workout.<br /><br /><b>2. You will tone your bulky and shapely fast twitch muscle fibers better with the squat exercise. I am talking mainly about your butt, hips and thighs. Everyone wants to shape these areas.</b> <br /><br /><b>3. Work your core with squats.</b> Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular ab exercises. <br /><br />Your lower back will also get quite a workout. If you do the exercise correctly, you won't injure your low back.<br /><br /><b>The are many other reasons to do the squat exercise. Include some type of squat in every strength training workout.</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut!</a></b> <br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br /><br />

Squat Exercise Builds More Muscle, Burns More Fat

Are you trying to lean and tone your full body? If so, you must do full body strength exercises like the squat. You will get more fat bur...

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Clock Lunges Sculpts Butt, Hips and Thighs

<strong>Add clock lunges to your exercise routine to better sculpt your butt, hips, upper legs and lower legs and help them look better in 3-D space! </strong> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRfxrJlgDfFY8TJieQ60r2jaNELtcAUPgXxBGixq7vhygCx3X4qT_p7TOO9G1Up00ec_sTbca4ASsthmfUEy-yTWMGHrgaHUUd0k0foPGHX45ofrVQnXScLqd1AiQZqc3TV3US97h9RquL/s1600/Lunge+with+DB.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRfxrJlgDfFY8TJieQ60r2jaNELtcAUPgXxBGixq7vhygCx3X4qT_p7TOO9G1Up00ec_sTbca4ASsthmfUEy-yTWMGHrgaHUUd0k0foPGHX45ofrVQnXScLqd1AiQZqc3TV3US97h9RquL/s320/Lunge+with+DB.jpg" /></a></div><br /><strong>Many of you do forward lunges, reverse lunges and walking lunges.</strong> These exercises work your lower body in one plane of motion (sagittal). I don't see enough people doing side lunges and transverse lunges. <br /><br /><strong>You will need adequate core strength to keep your body upright during the lunges.</strong> <br /><br /><strong>When you do the lunges, don't let your front knee go past your toes and don't let your back knee touch the ground on the descent.</strong> Also, don't let the front thigh go past parallel to the ground.<br /><br /><b>To work your hamstrings more, lunge out further with the front leg.</b> A shorter lunge will work the quadriceps more. Most people need more hamstring strength to prevent knee injuries. <br /><br />If you will do clock lunges, you are covered in all 3 planes of motion, your legs will look better and they will be more balanced.<br /><br /><strong>Do clock lunges this way (bodyweight, medicine ball or with dumbbells):</strong><br /><br />Lunge with your right leg at 12 o’clock, 2 o’clock, 3 o’clock, 5 o’clock and 6 o’clock. That’s 1 repetition for your right leg. Lunge with your left leg at 12 o’clock, 10 o’clock, 9 o’clock, 7 o’clock and 6 o’clock. That’s 1 repetition for your left leg. Maintain upright posture throughout.<br /><br />Get after it!<br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster! <br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br />

Clock Lunges Sculpts Butt, Hips and Thighs

Add clock lunges to your exercise routine to better sculpt your butt, hips, upper legs and lower legs and help them look better in 3-D space...

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Tone Obliques With Cross Body Mountain Climbers

<strong>Add cross body mountain climbers to your ab exercise routine.</strong> This exercise will build strength and help tone your obliques. Cross body <a href="http://myfitnesshut.blogspot.com/2009/07/mountain-climbers-need-core-strength.html">mountain climbers</a> also work the calves, quadriceps, glutes, back, chest, triceps and shoulders. You will need high levels of <a href="http://myfitnesshut.blogspot.com/2008/02/core-training-is-huge-buzzword-in.html">core</a> strength to do this exercise the right way for each set. <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3hDNlJkZxWVLfgAejUiBBhECrfU_JiFEyJaLkUoX6STrYiCwE6rsB_ClnEzWeIPREICoUc-BFYiEZIKvGQS3SxX8qk-YmWoQW6AZXjR9wghw1ITIYffSKslfrIZTyAsO6hS4n-Kf1RQ-t/s1600/R1-21A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5506517014796287250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3hDNlJkZxWVLfgAejUiBBhECrfU_JiFEyJaLkUoX6STrYiCwE6rsB_ClnEzWeIPREICoUc-BFYiEZIKvGQS3SxX8qk-YmWoQW6AZXjR9wghw1ITIYffSKslfrIZTyAsO6hS4n-Kf1RQ-t/s320/R1-21A.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 216px;" /></a><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBElsr0kcE3MNK87VtbuPgWRf-u4EVGAA1qiE-k5QvdTw1kUrfhV1ol6_SVgvuD8ehbspSmxkKT2qnL8Y4XxlxQoQnGVVYBumUHlQNRjR_3_kZxA4jwJByTl_EVhSahHvtSq8e9ZXtZh6P/s1600/R1-19A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5506517698049813698" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBElsr0kcE3MNK87VtbuPgWRf-u4EVGAA1qiE-k5QvdTw1kUrfhV1ol6_SVgvuD8ehbspSmxkKT2qnL8Y4XxlxQoQnGVVYBumUHlQNRjR_3_kZxA4jwJByTl_EVhSahHvtSq8e9ZXtZh6P/s320/R1-19A.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 216px;" /></a><br /><br /><b>External obliques</b> - these muscles are on the side and front of the abdomen and wrap around your waist. <br /><br /><b>Internal obliques</b> - these muscles lie under the external obliques and run in the opposite direction.<br /><br /><b>Do the exercise this way:</b><br /><br />1. Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don't let your hips sag and don't point your butt in the air during this exercise.<br /><br />2. Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don't let your foot touch the ground as you do the movement. Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions. <br /><br />If you are doing the mountain climber exercise then just add on the cross body mountain climber!<br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut</a></b> and start burning fat and building your lean body!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a><br /><a href="http://herfitnesshut.com">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a></b><br /><br />

Tone Obliques With Cross Body Mountain Climbers

Add cross body mountain climbers to your ab exercise routine. This exercise will build strength and help tone your obliques. Cross body m...

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Burn More Calories And Fat With Balance Exercises

<b>You can burn more calories and fat with exercises that require large amounts of dynamic balance.</b> Why? Because these balance-type exercises are tougher to do than sitting or stand-still exercises.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieJ3a3l0y4y3iFDods74WOAhVenemPaPsdDACqLgLuOcUOg8WON14n1YqsgnVAUr1eixs35gTWLCxj_p525cWLdhfj9qcjFyyaduyWoU_ygj9hq2BxzOJeHOyGkK6zAWU-SYIcLu0C9acM/s1600-h/ball+plank.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5434201430451608514" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieJ3a3l0y4y3iFDods74WOAhVenemPaPsdDACqLgLuOcUOg8WON14n1YqsgnVAUr1eixs35gTWLCxj_p525cWLdhfj9qcjFyyaduyWoU_ygj9hq2BxzOJeHOyGkK6zAWU-SYIcLu0C9acM/s320/ball+plank.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 216px;" /></a><br /><br />Improve your <a href="http://sportsfitnesshut.blogspot.com/2008/01/dynamic-balance-and-proprioception.html">dynamic balance</a> and you will be more athletic and leaner. Here are some examples: <br /><br />Incorporate many one-legged exercises such as power step ups, single leg squats, <a href="http://sportsfitnesshut.blogspot.com/2008/03/good-hamstring-stretch-single-leg-good.html">single leg good mornings</a>, single leg medicine ball exercises, etc.<br /><br />Include exercises with your eyes closed to improve <a href="http://sportsfitnesshut.blogspot.com/2008/01/dynamic-balance-and-proprioception.html">limb position sense (proprioception).</a><br /><br />Train your body in all <a href="http://myfitnesshut.blogspot.com/2007/11/your-bodys-posture-get-it-corrected_21.html">3 planes of motion</a> to improve multi-planar balance. An example would be a grouping of walking lunges, side lunges and <a href="http://sportsfitnesshut.blogspot.com/2008/09/athletes-should-do-this-exercise.html">transverse lunges</a>.<br /><br />Train on different surfaces such as grass, sand, astro-play and soft surfaces. Doing this will burn more calories because of difficulty.<br /><br />Do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press. Single-limbed exercises are more intense than two-limbed exercises.<br /><br /><a href="http://sportsfitnesshut.blogspot.com/2008/08/improve-sports-performance-with-this.html">Jump rope</a> every day using different variations---two feet, one foot, shuffle, etc. Jumping rope is one of the best body coordination exercises out there and burns tons of calories. And, speed jump rope is even better.<br /><br />Better muscular balance will give you better dynamic balance. For example, your quadriceps should not be significantly stronger than your hamstrings. This helps prevent injuries.<br /><br /><a href="http://sportsfitnesshut.blogspot.com/2008/04/train-to-improve-change-of-direction.html">Quickness and agility drills</a> will improve your dynamic balance. These full speed drills will burn tons of calories and sculpt your body.<br /><br />Balance training also improves your <a href="http://sportsfitnesshut.blogspot.com/2008/08/powerize-your-core-to-improve-your.html">core strength</a>. <br /><br /><strong>Train hard and smart!</strong><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut</a></b> and start burning fat and building your lean body!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a><br /><a href="http://herfitnesshut.com">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a></b><br />

Burn More Calories And Fat With Balance Exercises

You can burn more calories and fat with exercises that require large amounts of dynamic balance. Why? Because these balance-type exercise...

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Functional Training Burns Fat, Improves Life

<strong>Functional training can help you burn more fat and help you live a quality life. You see, functional training prepares your body for how you want to live. For example, if you are a hiker, you should train your body with intense exercises to get you ready for hikes. Exercises like <a href="http://myfitnesshut.blogspot.com/2009/07/mountain-climbers-need-core-strength.html">mountain climbers</a>, bodyweight squats and pullups would be good to get you ready for hikes. Train movements and not just muscles.</strong> <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNeqB5CZIUadWY_eV8fiQQ6DEZCTLJ_VHGarHGhDFQfk9WEUL38yBk80nIAQxgz26Nbx7RB8suEefYumoXPwJlhqX_yJUePWc9kJvstLcBfVMgq4A_8znXbuTxoxgloDotyWQ5v5D-dtE/s1600/Side+squat+finish.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5473124589258015106" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNeqB5CZIUadWY_eV8fiQQ6DEZCTLJ_VHGarHGhDFQfk9WEUL38yBk80nIAQxgz26Nbx7RB8suEefYumoXPwJlhqX_yJUePWc9kJvstLcBfVMgq4A_8znXbuTxoxgloDotyWQ5v5D-dtE/s400/Side+squat+finish.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 270px;" /></a> <br /><br />A major reason for exerciser (and every day life) injuries is a weak <a href="http://myfitnesshut.blogspot.com/2008/02/core-training-is-huge-buzzword-in.html">core</a> area. Functional training would definitely include core stability, strength and power training. <br /><br />The saying "you are only as strong as your weakest link" is true in the case of the human body. Core strength is inadequate for many people. <strong>The majority of movements are either initiated or transfer through the body's core area.</strong> <br /><br /><strong>Here are some tips to follow during functional training: </strong><br /><br /><b>1. Your body needs to be stabilized and strengthened before progressing to high-speed power exercises.</b> If this is not done, you are headed for certain injury when more intense exercises are introduced. Along the same lines, you should perform an exercise correctly before progressing to power exercises.<br /><br /><b>2. Many strength and core exercises should be performed in a standing position since most daily movements are on your feet.</b> Standing exercises also burn more calories and fat.<br /><br />These exercises will also involve the important <a href="http://sportsfitnesshut.blogspot.com/2010/04/hip-extension-exercise-improves.html">hip</a> stabilizer muscles and not just the abdominals. A great full-body core exercise is the medicine ball chop. <br /><br /><b>3. Your functional strength and core exercises should be <a href="http://myfitnesshut.blogspot.com/2007/11/fitness-tips-article-series-part-5.html">multi-planar</a>, multi-dimensional and progressive.</b> Many daily movements involve twisting, rotating, turning, etc. The exercises should also constantly challenge and improve (progressive) your athletic ability. Finally, your functional training should target endurance, strength and power. <br /><br /><b>Train your body for how you want to live!</b><br /><br /><strong><a href="http://myfitnesshut.blogspot.com/p/lean-body-and-six-pack-abs.html#.UfUd09LqmuI">Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs</a>!</strong> This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. <strong><a href="http://myfitnesshut.blogspot.com/p/lean-body-and-six-pack-abs.html#.UfUd09LqmuI">Get Your FREE Book Now</a>!</strong>

Functional Training Burns Fat, Improves Life

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

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Tone Hips And Glutes With One-Legged Exercises

<strong>One-legged exercises will help to better tone your <a href="http://myfitnesshut.blogspot.com/2010/05/side-squat-to-tone-hips-glutes-and.html">hips</a> and <a href="http://myfitnesshut.blogspot.com/2008/01/fire-up-then-shape-up-your-glutes-part.html">glutes</a>. The muscles that move your hip joint (mainly <a href="http://sportsfitnesshut.blogspot.com/2010/04/gluteus-medius-training-avoids-injuries.html">gluteus medius</a>) are activated more with one-legged exercises. Many <a href="http://myfitnesshut.blogspot.com/2008/05/marathoners-should-cross-train.html">running</a> injuries can also be traced to a weak gluteus medius.</strong><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM-vMR22Gb3_W1ylcpNMbAJblGZhGxxGs_W1ZR9svF-V8ZJm1OHlWIdejgyrt8kR-EUbfG0Gmkbm2N22J67J1He-7zWJkgJ-LRHdt-z-72anMa8RSbyhPkzjhVdpiuuu_uB5VzfgkUjKI/s1600/R1-+7A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5506894095492336658" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjM-vMR22Gb3_W1ylcpNMbAJblGZhGxxGs_W1ZR9svF-V8ZJm1OHlWIdejgyrt8kR-EUbfG0Gmkbm2N22J67J1He-7zWJkgJ-LRHdt-z-72anMa8RSbyhPkzjhVdpiuuu_uB5VzfgkUjKI/s320/R1-+7A.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 216px; height: 320px;" /></a><br /><br />Sometimes, too much focus is placed on two-legged (bilateral) exercises. These two-legged exercises, like <a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-prisoner.html">squats</a>, are needed in your exercise program. But one-legged exercises improve your muscular balance in each leg. Having dynamic balance means that you are able to maintain your center of gravity over a constantly changing base of support. You cannot have dynamic balance without muscular balance. <br /><br />To achieve muscular balance in your lower body, one-legged exercises should be a big part of your training program. These one-legged exercises can be performed as strengh or power (full speed) exercises. <br /><br /><strong>One lower body exercise that should be in your program is one-legged step ups with knee lift (pictured above).</strong> This exercise is done one leg at a time to force each leg to work evenly. For example, you would do 10 repetitions with your right leg and then 10 repetitions with your left leg.<br /><br />The hanging leg should not touch the bench and you should lower your body under control. This exercise can also be done with dumbbells to increase difficulty. Other good one-legged exercises would be squats and lunges. Add more one-legged exercises to your training program to better tone your hips.<br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br />

Tone Hips And Glutes With One-Legged Exercises

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

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Cross Training Varies Your Workouts

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

Cross Training Varies Your Workouts

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

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Burn Major Calories With Athletic Workouts

<b><strong>Athletic workouts will burn major calories and help you burn fat and lose weight---sooner!</strong></b> If you need to ramp up the intensity and break through your weight loss plateau, athletic workouts will work. <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil7IkmazyKWJLPtcJwV5sWhK1RAGbzWh78vtzbbtf8fOxzpyXnGYuW7IiD5OCklL2AEcLIHDtFawPEJEGdS46P1JlFxnVmje9fPModjLSFgFA-h6eiSeOuOZ5uHTUS_gw_MlpkrMu3RmTI/s1600/P8051578.JPG"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5504396244221563762" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil7IkmazyKWJLPtcJwV5sWhK1RAGbzWh78vtzbbtf8fOxzpyXnGYuW7IiD5OCklL2AEcLIHDtFawPEJEGdS46P1JlFxnVmje9fPModjLSFgFA-h6eiSeOuOZ5uHTUS_gw_MlpkrMu3RmTI/s320/P8051578.JPG" style="cursor: hand; cursor: pointer; display: block; height: 240px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a><br /><br /><strong>Athletic workouts are very intense and will improve your body's composition (<a href="http://myfitnesshut.blogspot.com/2009/12/fat-loss-management.html">fat loss</a>, more muscle).</strong> These workouts will <a href="http://myfitnesshut.blogspot.com/2010/01/sculpt-your-body-for-life-or-sports-in.html">sculpt your body</a> without your joints taking a pounding from lifting heavy weights! <br /><br />To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. Also, you will really burn fat and shape your bulkier, fast twitch muscle fibers when doing exercises at full speed! <br /><br />Athletic circuit workouts are a tried and true method to burn more fat, increase strength/endurance and improve heart health.<br /><br /><strong>Do each exercise (10 repetitions) one after the other with little or no rest between exercises.</strong> Rest 2-3 minutes and do the circuit 2 more times. Here is a good athletic workout: <br /><br />--Medicine ball front chops, moderate pace<br />--Side shuffles (pictured above), full speed<br />--<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-pushups.html">Pushups</a>, full speed<br />--Walking lunges/Side Lunges/Tranverse Lunges, moderate pace (one for each circuit)<br />--2-Handed medicine ball soccer throw, full speed<br />--<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-squat-jumps.html">Squat jumps</a>, full speed <br />--<a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-back.html">Back extensions</a>, moderate pace<br /><br /><strong>Use correct form and burn calories! </strong> <br /><br /><b>-Cathering Ebeling and Mike Geary are co-authors of the popular ebook, <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">Fat-Burning Kitchen,</a> which shows you how to totally revamp your kitchen to make your body a fat-burning machine. Get it now!</b><br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br /><br />

Burn Major Calories With Athletic Workouts

Athletic workouts will burn major calories and help you burn fat and lose weight---sooner! If you need to ramp up the intensity and break ...

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Fast Cardio Burns Fat

<strong>Fast cardio workouts are intense and burns tons of fat.</strong> You won't get bored doing fast cardio workouts but you will be exhausted! If your cardio workouts are 60 minutes, you are wasting your time. And, you are probably not getting the fat loss results you want.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJc_Gag3swX9ZNBZqTDG11veQjZ4OpDvSuiteG2h15X9jFm_h05GCYhlfKBuSeD5q40EgNXg5EF4KqfDjxJ4Dd0IDjVRAcRAGDhyphenhyphentYzeOaxq4yrWrLlr3NIl17nEe8uAkH5ztI0dIL3RhW/s1600/MB+Diagonal+Chop.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5516223111995731186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJc_Gag3swX9ZNBZqTDG11veQjZ4OpDvSuiteG2h15X9jFm_h05GCYhlfKBuSeD5q40EgNXg5EF4KqfDjxJ4Dd0IDjVRAcRAGDhyphenhyphentYzeOaxq4yrWrLlr3NIl17nEe8uAkH5ztI0dIL3RhW/s320/MB+Diagonal+Chop.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 216px; height: 320px;" /></a><br /><br /><strong>Fast cardio will help you break through your weight loss plateau.</strong> All of the early success associated with starting an exercise program can send you into a tailspin when you reach a plateau. You become frustrated and wonder "what am I doing wrong?" <strong>You probably just need to change up your exercise routine and you'll be okay.</strong><br /><br /><strong>There are many ways to change up an exercise routine----</strong>do new exercises, adjust the intensity, adjust the amount of weight, adjust the repetitions/sets, etc. <strong>One of the best ways to get you "out of your exercise funk" is to do fast cardio workouts! Shorter, more intense workouts (weight training or cardio) will give you more <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">fat loss</a>!</strong> <br /><br /><strong>Here's an example: instead of doing cardio on the elliptical machine or treadmill, change it up.</strong> All it takes is 20 intense minutes! It can go something like this:<br /><br />--Sprint 60 yards<br />--Walk back to starting line<br />--Sprint 60 yards<br />--Walk back to starting line<br />--Do this rotation for 20 minutes<br /><br />Or, you could do this type workout:<br /><br />--Full speed <a href="http://myfitnesshut.blogspot.com/2009/03/my-fitness-huts-march-madness-medicine.html">medicine ball diagonal chops</a>, 1 minute<br />--Slow jog for 2 minutes<br />--Full speed <a href="http://myfitnesshut.blogspot.com/2009/10/burn-abdominal-fat-with-medicine-ball.html">medicine ball front chops</a>, 1 minute <br />--Slow jog for 2 minutes<br /><br /><strong>Just do this rotation for 20 minutes and you have a very intense fast cardio workout!</strong> And, on your weight training days, you could mix in some power exercises. Before you know it, you will have broken through your plateau! Try it! From personal experience, I know it works!<br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br />

Fast Cardio Burns Fat

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

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Use Sprints To Burn Fat Faster

<strong>Sprints help you <a href="http://myfitnesshut.blogspot.com/2009/12/burn-more-fat-with-weight-training.html">burn fat</a> faster!</strong> Sprinting is one of the best ways to get your total body <a href="http://myfitnesshut.blogspot.com/2009/11/get-lean-and-toned-body.html">lean and toned</a>. It is one of the least used exercises done by general exercisers. <strong>And, you don't have to be fast, just run as fast as you can! </strong> To avoid injuries, always sprint on surfaces like grass or sand and never run on hard surfaces like concrete or asphalt.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZBhcIu51trCAFBRznAuqiAXdPsdX-KNvvdbLg0KPdGT-ilYo3WdseNhJoOgcw4Gn0bQcvlLrpE05MnBuzVLdqCzD7fp8wWskg6giCFjupuLfm4yleJDXulBQdHRZlpzFagMgPm9YI952j/s1600/P8021283.JPG"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5503628010634391234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZBhcIu51trCAFBRznAuqiAXdPsdX-KNvvdbLg0KPdGT-ilYo3WdseNhJoOgcw4Gn0bQcvlLrpE05MnBuzVLdqCzD7fp8wWskg6giCFjupuLfm4yleJDXulBQdHRZlpzFagMgPm9YI952j/s320/P8021283.JPG" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 320px;" /></a><br /><br />Sprints will lean and tone your body like never before if combined with full body strength training.<br /><br /><strong>You see, sprinting activates your bulkier, shapely fast twitch muscle fibers. These fast twitch muscle fibers lie dormant when you do slow-paced cardio sessions (hint). Sprinting will really burn the fat on your <a href="http://myfitnesshut.blogspot.com/2009/10/top-5-butt-blaster-cardio-exercises.html">butt</a>, hips, thighs, hamstrings and lower legs. Fat will also be burned on your upper body.</strong><br /><br /><strong>It is important to properly warmup before doing sprinting intervals.</strong> A proper warmup is a <strong>dynamic warmup</strong> such as doing 5-10 minutes of jogging, walking lunges, half-speed sprints and three-quarters speed sprints. Do static stretches after your workout to bring your muscles back to normal length.<br /><br /><strong>To sprint efficiently and avoid injuries, you need to <a href="http://sportsfitnesshut.blogspot.com/2008/01/master-running-mechanics-to-improve.html">master correct running mechanics</a>.</strong> Most people that I see at gyms need to work on running mechanics. Running the right way really does make running easier (and vice-versa)!<br /><br /><strong>A 20-minute sprint interval workout is very simple---and tough! Do it this way:</strong><br /><br />--Run a 50 to 60 yard sprint<br />--Walk back to start line<br />--Run a 50 to 60 yard sprint<br /><br /><strong>Do this rotation for 20-minutes and you are done (exhausted)! </strong> Do this type of workout no more than 2 times a week. This will allow your body to recover from this intense form of exercise.<br /><br />A sprint interval workout will also give you superior heart-health. <br /><br />Do more sprints and watch your body sculpt like never before!<br /><br /><strong><a href="http://myfitnesshut.blogspot.com/p/lean-body-and-six-pack-abs.html#.UfUd09LqmuI">Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs</a>!</strong> This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. <strong><a href="http://myfitnesshut.blogspot.com/p/lean-body-and-six-pack-abs.html#.UfUd09LqmuI">Get Your FREE Book Now</a>!</strong>

Use Sprints To Burn Fat Faster

Sprints help you burn fat faster! Sprinting is one of the best ways to get your total body lean and toned . It is one of the least used ...

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Burn More Fat With Challenging Exercises

<strong>If you want to burn more fat, do more challenging exercises. Challenge yourself with exercises that test your balance, coordination, strength and flexibility! This might require that you put that old favorite workout on the shelf and try something new. If you do, I guarantee you will burn more fat and lose more weight!</strong><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimxScIJ7hIiNXac2iOf5OT4wtdbcXzbVOKEuAgVgdDBG6iYMBmtOa8xfp0GDKFh4QAm04MC0_lgC3xnTN_xtCWYowJ5VO-CmaZoP3WfJYCGRWNMgin-xBWUZUS_Fqq0DLJwXHqhSAHL4yQ/s1600/MB+walking+lunge.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5497925219192828146" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimxScIJ7hIiNXac2iOf5OT4wtdbcXzbVOKEuAgVgdDBG6iYMBmtOa8xfp0GDKFh4QAm04MC0_lgC3xnTN_xtCWYowJ5VO-CmaZoP3WfJYCGRWNMgin-xBWUZUS_Fqq0DLJwXHqhSAHL4yQ/s320/MB+walking+lunge.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 216px; height: 320px;" /></a><br /><br />Try some of these challenging exercises:<br /><br />1. Incorporate many one-legged exercises such as power step ups, single leg squats, single leg good mornings, single leg medicine ball exercises, etc. These types of exercises are more intense than two-legged exercises.<br /><br />2. Include exercises with your eyes closed to improve limb position sense (proprioception). This will also help you burn more fat and calories!<br /><br />3. Exercise your body in all 3 planes of motion to improve multi-planar balance. An example would be a grouping of walking lunges, side lunges and transverse lunges.<br /><br />4. Exercise on different surfaces such as grass, sand, astro-play and soft surfaces to add more challenge.<br /><br />5. Do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press. <br /><br />6. Jump rope every day using different variations---two feet, one foot, shuffle, etc. Jumping rope is one of the best body coordination exercises out there. And, speed jump rope is even better to burn more fat.<br /><br />7. Quickness and agility drills will burn fat like crazy and improve your dynamic balance.<br /><br />Balance training also improves your core strength. <br /><br /><strong>Challenge yourself more and watch the fat melt away!</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">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br />

Burn More Fat With Challenging Exercises

If you want to burn more fat, do more challenging exercises. Challenge yourself with exercises that test your balance, coordination, streng...

Read more »