Best Weight Loss Tips: Fitness Questions

Fitness Question Of The Week, #14

Muscle never changes into body fat....check out this question: Client Q: I used to have a pretty muscular body when I was younger...now at age 41, because I have't been exercising, alot of my muscles have turned into fat. What can I do to change my body? Mark's A: First, muscle never changes into body fat. Because you are inactive, your muscles have lost mass. And, your fat cells were still there although they had shrunk. So, now the fat cells are taking over! Also, your <a href="http://myfitnesshut.blogspot.com/2008/04/your-metabolism-and-fat-loss-part-1.html">metabolism</a> begins to slow down in your thirties. Your metabolism will slow down even more because you are also losing muscle mass. In your early thirties, you can begin to lose as much as one-half pound of muscle each year. Inactivity will make this problem even worse. Remember, muscle mass speeds up your metabolism because your body has to work harder to maintain muscle mass. So, you begin to lose muscle mass and gain <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">body fat</a> Lean body mass can be maintained/increased (and body fat decreased) throughout your life through exercise and weight training. Thirty-five to 50 daily calories are burned by one pound of muscle. Weight training also helps to keep your bones strong (<a href="http://myfitnesshut.blogspot.com/2007/04/avoid-osteoporosis-pill.html">preventing osteoporosis</a>). Train hard and smart! Be safe on this Halloween! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Fitness Question Of The Week, #14

Muscle never changes into body fat....check out this question: Client Q: I used to have a pretty muscular body when I was younger...now at ...

Client Fitness Question Of The Week, 13

Some women "inherit" voluptuous rear ends and legs...this question deals with how a woman with this body type should train. Client Q: I was "blessed" with an "ample" butt and meaty legs! How do I slim up and tone my butt and legs? Mark's A: You basically have the <a href="http://myfitnesshut.blogspot.com/2008/01/fire-up-then-shape-up-your-glutes-part_22.html">body type of an endomorph</a>. This means you are more rounded, voluptuous or sometimes chubby. Endomorphs tend to have more body fat and need regular weight training, cardio training and good nutrition. Slow, steady-state cardio has been shown to transfer weight in women from the upper body to the lower body! I don't know any woman who wants this! So, <a href="http://myfitnesshut.blogspot.com/2008/07/simple-effective-cardio-workout.html">interval cardio</a> would work well for you and anybody else for that matter. Full body circuit weight training (including bodyweight exercises) will tone your body in general. Always take a full body approach to exercising and use specific exercises to target your problem areas. As for your lower body, these exercises are great for <a href="http://myfitnesshut.blogspot.com/2008/08/focus-on-fat-loss-not-weight-loss.html">burning fat</a>: single leg squats and squats of all types, lunges, step ups, leg curls and cable leg abductions/adductions. Also, high-speed <a href="http://myfitnesshut.blogspot.com/2008/08/use-jump-rope-for-your-cardio-sessions.html">jump training</a>, power exercises (like mountain climbers), stair-steppers and <a href="http://myfitnesshut.blogspot.com/2008/07/simple-effective-cardio-workout.html">sprinting</a> will sculpt your lower body. Work hard and you will see the results you want! Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Client Fitness Question Of The Week, 13

Some women "inherit" voluptuous rear ends and legs...this question deals with how a woman with this body type should train. Client...

Client Fitness Question Of The Week, 12

Take a look at this question.....many of you have the same question! Client Q: How do I get my "6-pack abs" back?! <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikySubF0TIwirG60ayioMshbTj3qKeiAXnXw4Pwc9T4kmby7lgQbItXmqyDoL4iNXYjFh51wOFfRLvgtGmCallAT1B1T28DV5wL2IHcR2a3-Rop-Tq4fkN9O7pRsFK9PdSAw2HTNP6PnU7/s1600-h/6+pack+abs.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5247746357751607538" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikySubF0TIwirG60ayioMshbTj3qKeiAXnXw4Pwc9T4kmby7lgQbItXmqyDoL4iNXYjFh51wOFfRLvgtGmCallAT1B1T28DV5wL2IHcR2a3-Rop-Tq4fkN9O7pRsFK9PdSAw2HTNP6PnU7/s320/6+pack+abs.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> Mark's A: Your abs may not have gone anywhere! It could be a body fat issue. You probably have a layer or layers of body fat covering your "6-pack abs!" And, here is the bigger issue for you---you are a 30-something man who has not been exercising! Your total body fat has increased and as a man it usually shows itself most in your gut and low back! You have to also watch your nutrition and alcohol consumption! Here's the easy solution: get back on an exercise program that includes 3 days of circuit weight training and 3 days of interval cardio sessions. I'm more concerned with your total body fat! There's way too much importance put on "6-pack abs!" A good exercise program will give you the "6-pack abs" you want and a lean body! Scheduling a fitness and nutrition assessment with a personal trainer will get you started in the right direction. <a href="http://www.yourfitnessuniversity.com/contactmark.html">Call or email me</a> to schedule yours today! Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Client Fitness Question Of The Week, 12

Take a look at this question.....many of you have the same question! Client Q: How do I get my "6-pack abs" back?! Mark's A:...

Client Fitness Question Of The Week, 11

Unfortunately, I'm starting to get this question more and more---questions about metabolic syndrome. Client Q: I have metabolic syndrome. What, if anything, can I do to improve my health? Mark's A: Regular exercise and good nutrition can help the metabolic syndrome condition! Research backs up my claim! A Johns Hopkins study has shown that regular moderate exercise can help lessen the risk factors associated with metabolic syndrome. Metabolic syndrome includes medical conditions such as high blood pressure, high cholesterol, <a href="http://myfitnesshut.blogspot.com/2008/01/beware-of-waist-and-hip-measurements.html">excess abdominal fat</a> and high blood sugar. These medical conditions increase a person's risk of developing diabetes, heart disease, or stroke. An improvement in <a href="http://myfitnesshut.blogspot.com/2007/10/having-too-little-body-fat-can-be.html">body composition</a> (less body fat, more lean muscle mass) was the key component in the patients' improved health. This is no surprise to me! The exercisers in the study did not lose much weight (less than 5 pounds). But, <a href="http://myfitnesshut.blogspot.com/2008/03/measure-your-success-with-fat-loss-not.html">they lost about 20% of their abdominal fat</a> and increased lean muscle mass. The exercisers' program included <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">cardio and weight training</a> for 80 minutes (3 times a week). Johns Hopkins researchers also found similar results with a study done on patients aged 55 to 75. A moderate exercise program decreased medical risk factors associated with metabolic syndrome. Again, improved body composition was the key to improved health. Sounds familiar doesn't it---regular exercise and good nutrition! This combination continues to be the best way to attain or stay fit and healthy! Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Client Fitness Question Of The Week, 11

Unfortunately, I'm starting to get this question more and more---questions about metabolic syndrome. Client Q: I have metabolic syndro...

Client Fitness Question Of The Week, 10

Got saddlebags, jigglin' jelly, extra large buns, etc.? There are some things you can do to shape up your butt! Client Q: I'm tired of my butt being fat and ugly! Help me tone it up! Mark's A: You should take the approach that you will sculpt your total body, not just your rear-end. Total body fat reduction (especially abdominal fat) is the goal! Full body circuit weight training (including bodyweight exercises) and interval cardio is ideal for sculpting your body. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghJbY6PGFsqJUqGXjxg1Fqak8zqA7tKDwpmcDmTqQyPKpA0S5yy45uj6rruvmWXE78980kQROcHwTLE7boFgt44xePEa0XSehtSVb1lh4DG4pdbDHkjR1GnQCkJ9rjk36KRjKDb-LQOk2n/s1600-h/side+lunge.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5242533106026388434" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghJbY6PGFsqJUqGXjxg1Fqak8zqA7tKDwpmcDmTqQyPKpA0S5yy45uj6rruvmWXE78980kQROcHwTLE7boFgt44xePEa0XSehtSVb1lh4DG4pdbDHkjR1GnQCkJ9rjk36KRjKDb-LQOk2n/s320/side+lunge.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> Some top cardio exercises for shaping your glutes (and legs) are: sprinting (including uphill), walking uphill, stair climbing and jogging. You don't need any gimmicks or fancy gadgets! As for strength training? You can't leave out <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part_11.html">squats</a>! Do your squats---bodyweight squats, dumbbell squats, barbell squats, split squats, lateral squats, one-legged squats, etc. Mix it up but do them. The benefits of the squat exercise extend beyond your legs. The same can be said for <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part_17.html">deadlifts</a> (traditional, stiff-legged or other variations). Other top glute exercises are: 1) Step ups (front, lateral, transverse) 2) Lunges (front, reverse, walking, lateral, transverse) 3) Standing cable hip abductors 4) Standing, prone or floor hip extensions 5) Floor lateral thigh raises 6) Glute bridges and marching glute bridges 7) Pelvic raises and posterior pelvic tilts Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Client Fitness Question Of The Week, 10

Got saddlebags, jigglin' jelly, extra large buns, etc.? There are some things you can do to shape up your butt! Client Q: I'm tir...

Client Fitness Question Of The Week, 9

For those of you who need to spice up your workouts and break out of the same old routine, read this Q & A. Client Q: I need to change the order of my workouts because I'm getting bored. Does it matter and what can I do to break out of my boredom? <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDcmFjg8ujDGSiW7PiMwftLpNLqxyuiyGCmIT7ES4FacTsz9exL6B4oAQaA5kwt5-BvF18cSBuHbM0lODbJpxBu9tGdXNIVxkXdh1dB9XbL0F54pfp9t6J9LRZ00U6eYvs0w9_TqEDet8/s1600-h/Mountain+climber.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5226109270989395410" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDcmFjg8ujDGSiW7PiMwftLpNLqxyuiyGCmIT7ES4FacTsz9exL6B4oAQaA5kwt5-BvF18cSBuHbM0lODbJpxBu9tGdXNIVxkXdh1dB9XbL0F54pfp9t6J9LRZ00U6eYvs0w9_TqEDet8/s320/Mountain+climber.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> Mark's A: You may need to shorten your workouts. You'll get more "bang for your buck" with shorter, more intense workouts (like 45 minutes instead of 1.5 hours). Try mixing in your cardio between sets of weight lifting (including body weight exercises). This method is a proven fat-burner especially if you do circuit weight training. Good cardio exercises to use between weight lifting sets are mountain climbers, jumping jacks, jumping rope, burpees and run-in-place. Thirty to 45 minutes is all you need for this type of workout. Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Client Fitness Question Of The Week, 9

For those of you who need to spice up your workouts and break out of the same old routine, read this Q & A. Client Q: I need to change...

Client Fitness Question Of The Week, 8

This client Q & A is for those runners who have, well, just ran a little too much (and not very smartly)! Client Q: I have shin splints. How do you get them and how do I get rid of them?! Mark's A: Ouch! It hurts just thinking about shin splints! Shin splints are much more than shin soreness. Shin soreness happens through overuse of your shins during training. Soreness can be treated with the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE). Shin splints refer to a medical condition called Medial Tibial Stress Syndrome (MTSS). Problems with your tibia (shin bone), fibula and the many muscles that attach to them cause shin splints. There are two main causes of shin splints: <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGdfrSYtpwJzMovukS7Uhh1DQRIwptuwkk_5YQ5-afG0u8lM-MQwQNGuWrLyGl1Ubnwr8wHCJZS3CSeKKGOcqh3OuVbqylEzYWVksoCf90hHnIB722hTYmCoCAsa-PcyB_mYEjYBLWRsWd/s1600-h/Tibia.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5194388906691093250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGdfrSYtpwJzMovukS7Uhh1DQRIwptuwkk_5YQ5-afG0u8lM-MQwQNGuWrLyGl1Ubnwr8wHCJZS3CSeKKGOcqh3OuVbqylEzYWVksoCf90hHnIB722hTYmCoCAsa-PcyB_mYEjYBLWRsWd/s320/Tibia.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;" /></a> 1. Overloading - Exercising on hard or uneven surfaces bring on shin splints. Other common causes of shin splints are exercising with cheap shoes, exercising after a long layoff, a sudden increase in exercise intensity/duration and excessive uphill or downhill running. 2. Biomechanical Problems - The most common biomechanical problem is running with flat feet which lead to over-pronation (foot and ankle roll excessively inward). <a href="http://sportsfitnesshut.blogspot.com/2008/01/master-running-mechanics-to-improve.html">Poor running mechanics</a> can also lead to shin splints. And, finally <a href="http://myfitnesshut.blogspot.com/2007/05/dynamic-flexibility.html">tight lower leg muscles</a> contribute to shin splints. Prevention of shin splints includes the following: 1. Quality footwear is a must. You may need the recommendation of a podiatrist and/or expert footwear saleman. 2. <a href="http://myfitnesshut.blogspot.com/2007/05/dynamic-flexibility.html">Proper warmup</a> of your lower leg muscles and tendons before your activity. 3. <a href="http://sportsfitnesshut.blogspot.com/2008/01/master-running-mechanics-to-improve.html">Proper running mechanics</a> will help prevent shin splints. Treatment of shin splints include: 1. R.I.C.E.R. application during the first 24-72 hours of injury. 2. After 72 hours of ice treatment, use heat and deep tissue massage. You can also massage the shin area before and after exercise activity. Prevention of shin splints is the best policy! Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Client Fitness Question Of The Week, 8

This client Q & A is for those runners who have, well, just ran a little too much (and not very smartly)! Client Q: I have shin splint...

Client Fitness Question Of The Week, 7

Diabetes is a leading medical condition in this country. This client question deals with this topic. Client Q: I have diabetes. What do I need to be concerned with if I decide to exercise? Mark's A: Diabetes is a metabolic disorder caused by insulin deficiency which impairs glucose usage. There are two forms of diabetes: Type 1 - It is usually found in normal or underweight younger people. Type 1 diabetics (insulin dependent) usually inject insulin so that blood sugar can be delivered to the body's cells. Low blood sugar (hypoglycemia) levels can lead to dizziness, weakness and fainting. It is disturbing that more cases are happening where young people are beginning to have Type 2 diabetes also (due to obesity and lack of exercise)! Type 2 - This type of diabetes (insulin resistant) is associated with obesity, especially abdominal obesity. Type 2 diabetics usually produce enough insulin but their cells are insulin resistant. This can result in hyperglycemia (high blood sugar). If left uncorrected, it leads to kidney, heart, eye and nerve damage. As a personal trainer, I'm trying to help the client avoid hypoglycemia and hyperglycemia during and after exercise. As a diabetic, you should keep a snack on hand for a quick source of carbohydrates to avoid hypoglycemia. Other exercise considerations for diabetics: 1) Glucose levels should be measured before, during and after exercise (especially for those newly diagnosed). 2) Quality footwear is important and the feet should be checked often for blisters. 3) Post-exercise carbohydrate consumption is advisable. 4) The diabetic can do resistance training. The workload should be monitored carefully. 5) Low impact aerobics work well for diabetics. 6) Exercise can have an insulin-like affect on the body (i.e., exercise-induced hypoglycemia). If you have diabetes, the key is to keep it under control. Doing so will allow you to lead a normal life. Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Client Fitness Question Of The Week, 7

Diabetes is a leading medical condition in this country. This client question deals with this topic. Client Q: I have diabetes. What do ...

Client Fitness Question Of The Week, 6

Busy moms are awesome! They juggle many tasks at the same time and they still make time to love those around them! After all this, busy moms somehow find time to exercise! Client Q: Do you have any suggestions for fitting in exercise during my busy week? Mark's A: Here is a good tactic that I use all the time: exercise at the location where you are currently. Many days, I fit in 15-20 minutes of exercise while waiting for a client training session. Take advantage of "DEAD TIME" during your day and exercise. Twenty minutes of exercise here and 20 minutes of exercise there works just fine. Heather (all-world busy mom), a good friend of mine, is one of the busiest people I know. She has also made a commitment to fitness. She shared this personal story with me and here is an exerpt from it: "Over the past three days or so, I’ve gained a better understanding of why women of my age (the specifics of which is an irrelevant detail) lose track of their gym passes and the will to fight the good fight on personal fitness. I’m nowhere near quitting. I’ve done this for too long and believe that exercise tones a lot more than my body. It smooths out the rough spots in my emotions; it gives me spiritual muscle for Life’s considerable challenges. It gains me “thinking time,” enhancing my sense of perspective. It makes me smile more and wrinkle less." <a href="http://www.heatherdugan.com/blogNEW/2009/08/13/moms-on-monkey-bars/">Read the rest of the story</a>! Have a great workout today! Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Client Fitness Question Of The Week, 6

Busy moms are awesome! They juggle many tasks at the same time and they still make time to love those around them! After all this, busy mo...

Client Fitness Question Of The Week, 5

One of the top excuses that people make for not working out is: "I don't have time to workout!" This client question will take that excuse away! Client Q: If you only had time to do 4 exercises, which ones would you recommend? Mark's A: <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part_11.html">Squats</a>, <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part_17.html">Deadlift</a>, <a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part_2834.html">Seated Row</a> and Bench Press. Together, these exercises will work your entire body. Squats (bodyweight, dumbbell or barbell) and deadlifts (dumbbell or barbell) are compound exercises (multi-joint) and should be a part of your workout regimen. They require leg strength, core strength and good posture. These exercises also build muscle and burn fat. Some have experienced injury from doing squats and deadlifts because of incorrect technique. The row exercise (also compound) has many variations. The back muscles targeted during the seated row exercise are the latissimus dorsi, teres major, middle trapezius and rhomboids (biceps are also worked). For many, too little time is spent on strengthening the back muscles. When you don't adequately strengthen your back muscles, you are affecting your pulling potential. And, to have good upper body muscular balance, you need to work your backside as well as your frontside. The bench press is a popular compound exercise and also has many variations. It primarily works the chest (pectorals), triceps and anterior deltoid muscles. There it is! A great workout for the "busy" person! It works every time! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Program</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Client Fitness Question Of The Week, 5

One of the top excuses that people make for not working out is: "I don't have time to workout!" This client question will ta...

Personal Trainers Have Fitness Struggles Too, 1

The title says it all, so I'll just jump right into this week's question! Client Q: Mark, I have a question? What do you struggle with? I think of you as this fitness god, but let's know you better.... ya know. Mark's Q: Great question! I'm definitely not a fitness god! But I made a commitment to fitness years ago and that's the key! But, I had alot of help! Let me explain: 1) I grew up in sunny New Mexico so I played outside almost everyday. That leads to an active lifestyle of games, walking, running, etc. Fun exercise is the best exercise. Even today, I do exercises that I like (there are tons to choose from)! 2) I participated in organized sports from age 5 to age 21. Along with genetics, that's how I shaped a lean, athletic body. From there, all I basically had to do was maintain what was built. 3) I didn't own a car until I was 23 years old so I walked and biked alot. Again, this helps lead to an active lifestyle (OK, I bummed alot of car rides too)! 4) I grew up in a time when kids came home from school, did their homework (well some of the time anyway) and then went outside and played games til dark (now kids are on MySpace and FaceBook til dark). So, I kinda indirectly fell into the "fitness lifestyle." Stated another way, I had alot of "social support" to help me stay fit. Social support is a leading indicator that you will stay on the fitness track! The commitment to a fit lifestyle will lead to the body changes you want and give you lifetime health. I always tell people to commit to this lifestyle first and the health and "hot body" will follow! Anyway, one of my weaknesses is sweets. I love sweets! I try to find replacements for them. So, instead of soda, I will drink water or unsweetened tea. And candy! Instead of eating a whole bag of M&Ms, I try to eat a few! And, some days I just flat out cheat. If you make the commitment to fitness and hold to good nutrition about 90% of the time, you will be just fine. Unlike some trainers, I stress health and commitment first because that's really where the problem issues are! The commitment to a fit lifestyle trumps all other fitness commitments and will help you to overcome the obstacles and failures along the way. A fitness god I am not---I am committed to fitness! Stay tuned for parts 2 through 5 of this series and I'll let you know about other weakness that "this trainer" has! Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Personal Trainers Have Fitness Struggles Too, 1

The title says it all, so I'll just jump right into this week's question! Client Q: Mark, I have a question? What do you struggle...

Client Fitness Question Of The Week, 2

This question comes up often, so I will discuss it today: Client Q: What is my basal metabolic rate (BMR) and how does it relate to fat loss and weight loss? Mark's A: Your BMR is the amount of daily calories your body needs to maintain itself. Said another way, it is the amount of calories your body would burn if you did nothing all day. Not everyone burns calories at the same rate. Some factors that influence the speed of your metabolism are: 1) Your age. Your metabolism will start to slow down in your 20s if you become a couch potato. After about age 30, it may slow down about 5% per decade if you are sedentary. Fad diets also wreck your metabolism. 2) Gender. Men generally burn more calories at rest than women. 3) Your proportion of lean muscle mass to fat mass. The more lean muscle mass you have, the higher your metabolic rate will be. 4) Heredity also plays a part in your body's rate of metabolism. 5) Thyroid problems may also cause your metabolism to slow down. Fortunately, muscle mass can be maintained/increased (and body fat decreased) throughout your life through interval cardio and weight training. Weight training also helps to keep your bones strong (<a href="http://myfitnesshut.blogspot.com/2007/04/avoid-osteoporosis-pill.html">preventing osteoporosis</a>). My BMR is approximately 2000 calories, so if I consume 2000 daily calories I will burn fat and lose weight. This happens through exercise and daily activities which would allow me to maintain a caloric deficit. Remember, a caloric surplus (consuming more calories than you burn) causes you to gain fat and weight. One surprising thing about metabolism is this: the more you weigh, the faster your metabolism will be. This happens because your body must work harder to maintain itself. That is also why it is easier to lose weight in the beginning of a fat loss/weight loss program. The overweight person's metabolism is running so high that any cut in calories will result in quick weight losses. On the other hand, its easier for that person to regain the weight because her or his body now needs fewer calories to sustain itself. Here are some other facts about metabolism: Fact #1 A slow or sluggish metabolism is not the major cause of weight gain. A <a href="http://myfitnesshut.blogspot.com/2007/10/caloric-deficit-is-needed-over-time-to.html">caloric imbalance</a> is the cause of weight gain (consuming more calories than you burn in a day). If you have a slow or sluggish metabolism? A brisk 30 minute walk each day would get you started in the right direction to speed it up. Fact #2 Lifting weights (or other resistance exercises) and cardio exercise will give you a higher metabolic rate. Specifically, a combination of <a href="http://myfitnesshut.blogspot.com/2007/10/use-strength-training-to-burn-fat.html">circuit weight training</a> and <a href="http://myfitnesshut.blogspot.com/2008/04/burn-300-calories-in-20-minutes.html">high intensity interval cardio</a> will get your metabolism "revved up." Fact #3 Sweating is not a gauge of how many calories you are burning. This may be bad news for sauna and steam room lovers! Weight loss or gain is a product of calories consumed or burned. If you burn more calories than you consume, you will lose weight and vice-versa. Fact #4 The best time to exercise is whenever you have the most energy. Working out at any time of the day will increase metabolism for several hours, depending on intensity. Fact #5 Your metabolism doesn't necessarily have to slow down as you get older. Again, a combination of <a href="http://myfitnesshut.blogspot.com/2007/10/use-strength-training-to-burn-fat.html">circuit weight training</a> and <a href="http://myfitnesshut.blogspot.com/2008/04/burn-300-calories-in-20-minutes.html">high intensity interval cardio</a> will keep your metabolism "revved up" throughout your life. Fact #6 Eating smaller, frequent meals will keep your metabolism "revved up" during the day. Your metabolism will slow down if there are too many hours between meals. Fact #7 There is no significant evidence showing that eating certain foods/drinks such as peppers and green tea will speed your metabolism for a long period of time. Actually, any food will speed your metabolism within the first hour after you eat. A high-protein food might speed metabolism for a longer period of time since protein requires about 25% more energy to digest. Your best bet is to follow Fact #6 when it comes to eating. Be sure and download your <a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Client Fitness Question Of The Week, 2

This question comes up often, so I will discuss it today: Client Q: What is my basal metabolic rate (BMR) and how does it relate to fat lo...

Client Fitness Question Of The Week

Starting today and every Friday thereafter, I will answer the client fitness question of the week! I just thought that if one person is asking a question, then there must be many others with the same question. And, real questions lead to real answers and real results. Call me or email with your fitness question! People want to know the answer! So, here we go! Question numero uno! Client Q: "I am working out 5-6 days a week for 1-2 hours every workout. I'm not losing any weight and I'm starting to get frustrated and skip some workouts!" Mark's A: There could be many factors including: 1) Your body might have reached a plateau. 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. 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 leg presses and squats. 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 <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">lose body fat</a> and weight. 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 treadmill, bike, elliptical, stair-stepper and swimming or do <a href="http://myfitnesshut.blogspot.com/2008/04/burn-300-calories-in-20-minutes.html">sprint cardio intervals</a>. 2) It is more important to <a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">lose body fat</a> and lose inches than it is to lose weight. Have your body fat percentage checked and your circumference measurements done by a trainer to see how much fat and inches you have lost. Muscle weighs more than fat, so your body could be shrinking. Don't worry, the weight loss will take care of itself. 3) Longer workouts are not always better. You could be over-training. Shorter, more intense workouts burn more fat. An intense 20 minute <a href="http://myfitnesshut.blogspot.com/2008/04/burn-300-calories-in-20-minutes.html">interval cardio</a> session at 75%-85% maximum heartrate will give you more health and cardio benefits than a 1 hour cardio session at 65% maximum heartrate. 4) You need to know your basal metabolic rate-BMR (how many calories your body would burn each day if you did nothing). Base your daily caloric intake on your BMR and activity level. If you don't eat enough (severe calorie restriction), your body will store fat because it thinks you are starving. You will gain weight even on the days you work out really hard if you take in more calories than you burn. Continue to eat right and exercise. When you do that, you will win the fitness war even if you lose a few battles along the way. You probably need to exercise smarter! Keep exercising and eating healthy and your heart, mind and body will thank you! Call me or email with your fitness question! People want to know the answer! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com/">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a> <a href="http://herfitnesshut.com/">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a>

Client Fitness Question Of The Week

Starting today and every Friday thereafter, I will answer the client fitness question of the week! I just thought that if one person is ask...