#1 Reason to Start Exercising Again

<b>Start exercising again today! Why? Because you are worth the time and effort it takes to build the best lean, healthy body you can! There is no better reason and its one that will help you stay committed to regular exercise and better eating habits.</b> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGKECjglO9J2WgYAgZMKiJyfRJC7iCEQEnyJSMQ8HX4EitlkQWRJWIirzYyFUuPEXLq3LFvhB9FO54WYPunYhm5GENprTYadUkH83yFdH3dbjP7oy2W8ysU0yDgh_RpVcvWp7X_tYHsT4c/s1600/gym+floor.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGKECjglO9J2WgYAgZMKiJyfRJC7iCEQEnyJSMQ8HX4EitlkQWRJWIirzYyFUuPEXLq3LFvhB9FO54WYPunYhm5GENprTYadUkH83yFdH3dbjP7oy2W8ysU0yDgh_RpVcvWp7X_tYHsT4c/s400/gym+floor.jpg" /></a></div><br /><strong>The best thing about fitness is that you can start at any time.....you can't blame it on the economy because you don't need money to start</strong>...you don't need a health club membership....you just need you, a determined attitude and some expert guidance.<br /><br /><strong>But, you have to get started. There's no good reason not to start now.</strong> What will be different next week or month? Just get started already....even if its just a brisk 30 minute walk. <strong>Here is a good tactic that I use all the time: exercise at the location where you are currently. Fit in 15-20 minutes of exercise while waiting for your kid's practice to finish.</strong> <br /><br />Take advantage of "DEAD TIME" during your day and exercise. Twenty minutes of exercise here and 20 minutes of exercise there works. Walk during work breaks or part of your lunch hour. There are opportunities to stay active every day. Just look for them.<br /><br /><strong>And, start eating better today</strong>....try a bowl of oatmeal, an apple and some brewed green tea for breakfast. Start throwing out all the unhealthy foods in your pantry and replace them with whole, natural foods. You will eat what is in your house. Its that simple. <br /><br />Start a good exercise habit today!<br /><br /><strong>If you need Motivation and Accurate Information to make your best body.......</strong><br /><br />Be sure and download your <strong><a href="http://www.yourfitnessuniversity.com/7-day-body-makeover-jumpstart/" target="_blank">FREE 7-Day Body Makeover Jumpstart e-Course</a></strong>, which shows you how to totally remake your body a healthy and lean fat-burning machine!<br /><br /><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br /><br />

#1 Reason to Start Exercising Again

Start exercising again today! Why? Because you are worth the time and effort it takes to build the best lean, healthy body you can! There...

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10 Active Rest Tips Between Workouts

<b>A huge part of the fitness lifestyle is to stay as active as possible every day, even between workouts. By staying active, you keep your <a href="http://healthhut.mikegeary1.hop.clickbank.net/" rel="nofollow" target="_blank">fat burning enzymes and metabolism active.</a></b><br /><br /><center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2Ahru6xNJeBX7nsY3kMAGIBtVqI7-IhEyRXFlOyKEKEpOQQU_iUppfGzyWcup9CBLMUpaDBaWQ_dHYPmRHEnBKgnNTE9QRNhrVM-VymoAM1p1SiWfb9A-0_lTlaRxoRcmbKYW0S3gTGhK/s1600/walk+dog.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2Ahru6xNJeBX7nsY3kMAGIBtVqI7-IhEyRXFlOyKEKEpOQQU_iUppfGzyWcup9CBLMUpaDBaWQ_dHYPmRHEnBKgnNTE9QRNhrVM-VymoAM1p1SiWfb9A-0_lTlaRxoRcmbKYW0S3gTGhK/s320/walk+dog.jpg" /></a></center><br />Don't make the mistake of laying around as much as possible until your workout. <b>Research proves that your fat-burning enzymes shut down when you sit down.</b> Get up and move around during the day to keep your metabolism ramped up all day and burn more fat and calories. <br /><br /><b>Stand-up desks are also becoming more popular to keep you active and alert during the long day.</b><br /><br />Improve your posture--sitting, standing, walking and running. 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 />You can't always workout. You have to let your body recover and rebuild itself. <strong>Over-training is common with many people. How do you know if you are over-training? Here are some signs:</strong><br /><br />1. Sluggishness<br />2. Lack of control during exercises <br />3. Longer rest periods are needed between sets<br />4. You are usually tired before your workouts <br />5. You are stressed out (when exercise should be your stress-buster!)<br /><br /><b>Here are 10 Active Rest Tips between Workouts:</b><br /><br />1. Walk 30 moderately-paced minutes,<br />2. go swimming or walk laps in the pool,<br />3. walk-in-place while you watch television,<br />4. take a 30 minute bike ride after dinner,<br />5. take walking breaks at work,<br />6. walk or bike when you can instead of driving the car,<br />7. walk your dog,<br />8. do yardwork,<br />9. do your house chores and<br />10. walk at least 5 minutes every waking hour.<br /><br /><b>BONUS:</b> Here are some good eating habits for any day:<br /><br />--Drink only water or unsweetened drinks for beverages<br />--Severely limit candy, cookies, pastries, junk food and processed foods <br />--Eat at least one fruit or vegetable with every meal<br />--Eat protein with every meal, such as eggs, fish, nuts or lean chicken/beef/turkey<br />--Eat small meals, every 3-4 hours<br /><br /><b>Remember, all movement burns calories. If you have other ideas, let us know!</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></div><br /><br />

10 Active Rest Tips Between Workouts

A huge part of the fitness lifestyle is to stay as active as possible every day, even between workouts. By staying active, you keep your fa...

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4 Tips to Avoid Desk Job Postural Pain and Injuries

<strong>If you have a desk job, take extra care of your body. Long hours sitting at a desk (or any prolonged, daily sitting) puts you at risk for some fitness and health problems.</strong><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRM7TfI-NC7AV9AqQ6N1BSWU6rGBzIMRdKXLU7id3EgSdUvITTeU00yNGVe68q1AvmEizL_o4zbI-UbYn7sHYHxQl5-A6swxsubplz2kDSmDdNpNYAXFq6L4-zYgB7hJDTCxs1ut3LXRNE/s1600/desk+job+headache.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="279" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRM7TfI-NC7AV9AqQ6N1BSWU6rGBzIMRdKXLU7id3EgSdUvITTeU00yNGVe68q1AvmEizL_o4zbI-UbYn7sHYHxQl5-A6swxsubplz2kDSmDdNpNYAXFq6L4-zYgB7hJDTCxs1ut3LXRNE/s320/desk+job+headache.jpg" width="320" /></a></div><br />Patterns of postural dysfunction are commonly called <a href="http://myfitnesshut.blogspot.com/2007/11/your-bodys-posture-get-it-corrected_21.html#.UGvTF5jA_w0">postural distortion patterns.</a> Distortion patterns occur because the structural integrity of the kinetic chain (human movement system) is compromised due to the misalignment of one or more of its components.<br /><br />Okay, enough technical language...... <br /><br /><b>Here are some common problem areas for desk workers:</b><br /><br />a. Tight hip flexors, hamstrings and calves.<br /><br />b. Postural problems such as hunched, rounded shoulders and forward head position.<br /><br />c. Limited lumbar spine extension and a stiff thoracic spine.<br /><br />d. Tight external hip rotators with limits hip joint range of motion.<br /><br />e. Shoulder blade alignment problems and miscellaneous shoulder ailments.<br /><br />f. Miscellaneous muscle strains and imbalances. Muscle imbalances are caused by postural stress, pattern overload, repetitive movement, lack of core stability and lack of neuromuscular control. <br /><br /><b>What are some warning signs that you are headed for postural problems/injuries?</b><br /><br />a. Tissue trauma<br />b. Inflammation<br />c. Muscle spasms<br />d. Muscle adhesions<br />e. Loss of normal neuromuscular control<br /><br /><strong>4 Things You can do to Avoid Desk Job Posture:</strong><br /><br /><strong>1. Walk during work breaks.</strong> Just doing this will give you 30-40 minutes of moderate exercise during the day. This technique is also an underestimated calorie burner.<br /><br /><strong>2. Do flexibility stretches every hour at your desk.</strong> Kneeling hip flexors, calf, hamstring, quad, peroneals, adductors, neck, spine and other stretches will help keep you flexible and relaxed. Standing trunk rotations, arm circles, leg swings and pectoral exercises are also good. <br /><br />Common injuries are hamstring strains, groin strains, plantar fasciitis, shin splints, shoulder pain, patellar tendonitis and low back pain. Headaches are also common with desk workers. <br /><br /><strong>3. Follow a regular strength (3 times a week) and interval cardio exercise program (2-3 times a week).</strong> All it takes is 30 minutes to 1 hour a day. Among other benefits, this will give you needed muscle mass gain, fat burn, heart health and strong bones. <br /><br />Core stabilization exercises such as tube walking, bridges, planks are also very important. <br /><br /><b>4. Invest in a stand-up desk.</b> This will keep your blood circulating and also help you burn more calories during the day. Just be sure to stand up correctly or you are headed for---postural problems!<br /><br /><b>Need a good, short workout to do at work---see below.</b><br /><br /><b>Download your <a href="http://myfitnesshut.blogspot.com/p/10-minute-fat-lo.html#.Ueo049LqmuI">FREE 10-Minute Fat Burning Workouts</a> now!</b> There are strength and cardio workouts in the e-book.<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 Tips to Avoid Desk Job Postural Pain and Injuries

If you have a desk job, take extra care of your body. Long hours sitting at a desk (or any prolonged, daily sitting) puts you at risk for ...

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10 Fat Loss, Fitness and Injury Prevention Tips to Get Lean

<strong>As you burn fat and transform your body to lean, you need to do many things to achieve overall fitness and health.</strong> You don't want a broken down, injured and tired body. <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTZHh7Trtw2wRJnvNbHeLh7cwLdiDO4KHFE7TE_kbBqe31zhUzIhyphenhyphenNfUyBIvH7mMDiUyMzHUpaTM9AaHMsUwl0RyXknce1cMpCXiCZk9h98wn_ty_bwDqVAwuuJSHzxaBbNx7YcNUVh6b4/s1600/R1-22A.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTZHh7Trtw2wRJnvNbHeLh7cwLdiDO4KHFE7TE_kbBqe31zhUzIhyphenhyphenNfUyBIvH7mMDiUyMzHUpaTM9AaHMsUwl0RyXknce1cMpCXiCZk9h98wn_ty_bwDqVAwuuJSHzxaBbNx7YcNUVh6b4/s320/R1-22A.jpg" width="320" /></a><br /><br />A well-rounded fitness program will give you the strong, lean and healthy body you will need to improve your quality of life.<br /><br /><b>Here are 10 tips to help you achieve a fit and lean body:</b><br /><br /><strong>1. Improve Health and Prevent Injuries -</strong> The main goals of any exercise program should be to improve health and prevent injuries. <strong>Because people are living longer these days, quality of life becomes a big issue.</strong> If you take care of your body when you are younger, your body will reward you....Mark, what about my chiseled body and 6-pack abs? That's easy---a well designed fitness program will give you the lean and toned body you want. <br /><br /><strong>2. Fitness and Nutrition Assessment -</strong> If you've never had a fitness and nutrition assessment done by a fitness professional, you should have it done. Among other things, it will tell you how much body fat you have and where you need to improve your eating habits to reach your goals. <br /><br />During the assessment, your trainer will help you set realistic goals and help you visualize how to reach your goals. This will help you persevere when setbacks and disappointments happen along the way toward your lean body.<br /><br /><strong>3. Postural Assessment -</strong> Many injuries happen because your posture has dysfunctions that need to be corrected. These postural deficiencies are identified during your fitness assessment.<br /><br />The structural alignment of your body is called posture. The <strong>human movement system</strong> (kinetic chain) consists of three independent and interdependent systems: <strong>muscular system</strong> (functional anatomy), <strong>skeletal system</strong> (functional biomechanics) and <strong>neural system</strong> (motor behavior). <br /><br />These systems must function properly to allow the kinetic chain to maintain structural integrity and operate efficiently. Your <strong>central nervous system</strong> <strong>collects information (sensorimotor integration)</strong> from these three systems to maintain neuromuscular control over your body. <br /><br />If one component of the kinetic chain is out of alignment, patterns of tissue overload and dysfunction will develop. This misalignment, if left uncorrected, will decrease your neuromuscular control and the <strong>cumulative injury cycle</strong> will begin in your body. <br /><br /><strong>4. Flexibility -</strong> Muscle imbalances (including tight and lengthened muscles) also cause many injuries. Your fitness assessment will tell you where your muscles are tight, weak or lengthened. <br /><br />Full range of motion of the joints is a huge problem for many people. The use of static and dynamic flexibility techniques are a good place to start. Various massage techniques are also needed for your body to function properly.<br /><br /><strong>5. Core Strength -</strong> The core is much more than your 6-pack abs. Most people have inadequate core strength. All movement begins with the core so you should strengthen it.<br /><br /><b>Your body's core consists of the lumbo-pelvic-hip complex, thoracic spine and cervical spine. The shoulder girdle is also involved in core training. The core is your body's center of gravity.</b> <br /><br />A stronger and more stable core will maximize your extremity strength (limbs) and power (how fast your muscles can exert force). You should work on strengthening your body's core before trying to make significant gains in strength elsewhere, such as your limbs. <br /><br />A weak core will lead to injuries such as low back pain and a host of other trunk-related problems.<br /><br /><strong>6. Balance -</strong> Balance is important to prevent injuries, especially later in life. Your exercise routine needs to include balance exercises on a regular basis.<br /><br /><strong>7. Body Composition -</strong> Fat loss is more important than weight loss. Resist the urge to lose pounds as fast as you can and concentrate on changing your body composition (less fat, more muscle mass). It takes longer to get lean, but the results will keep the weight off your body for good.<br /><br /><strong>8. Strength Training -</strong> <a href="http://myfitnesshut.blogspot.com/2012/03/30-minute-fat-burning-monday-superset.html">Full body strength training</a> is necessary to increase your muscle mass and speed your metabolism. Full body strength training also corrects your muscle imbalances.<br /><br /><strong>9. Cardio Training -</strong> Twenty minute sessions of interval cardio is enough to burn body fat and give you superior heart health. Do 2-3 days a week. <b>Note:</b> If you do only cardio exercise, you will not become lean.<br /><br /><strong>10. Planes of Motion (include training at different speeds and types of contractions) -</strong> You must work your body in all 3 planes of motion to get fit. Workout more with dumbbells, medicince balls and bodyweight and less on machines. Among other things, machines limit your natural movement patterns and work you in only 1 plane (sagittal) of motion. <br /><br /><strong>Start building your lean body the right way.</strong><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><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>

10 Fat Loss, Fitness and Injury Prevention Tips to Get Lean

As you burn fat and transform your body to lean, you need to do many things to achieve overall fitness and health. You don't want a br...

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20 Tips to Prevent Yo-Yo Weight Loss and Regain

<b>Stop your yo-yo weight loss and regain (weight cycling) habit and start transforming your body. Going in circles is hard on your mind and body. Start transforming your body by <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240">burning fat</a> and inches and losing weight.</b> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh91fZwC-sAGPoqoA-dY0tGxzZQgK0QEJ03DH4Zu3BFOTyoOOAKsd1NfsbVyMICncXNDFFeBjGP9mh_wxxz8VgLiQDYcpERLWXB_ESnGaQXYeFHRjSABcAghLb4MrZ8uvinsCod1xzXByNa/s1600/weigh+urself.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh91fZwC-sAGPoqoA-dY0tGxzZQgK0QEJ03DH4Zu3BFOTyoOOAKsd1NfsbVyMICncXNDFFeBjGP9mh_wxxz8VgLiQDYcpERLWXB_ESnGaQXYeFHRjSABcAghLb4MrZ8uvinsCod1xzXByNa/s320/weigh+urself.jpg" width="320" /></a></div><br /><b>According to a Medicinenet.com article, "Weight Cycling...Facts About "Yo-Yo" Dieting,"</b> <br /><br />"Weight cycling is the repeated loss and regain of body weight. When weight cycling is the result of dieting, it is often called "yo-yo" dieting. A weight cycle can range from small weight losses and gains (5-10 lbs. per cycle) to large changes in weight (50 lbs. or more per cycle)."<br /><br />"Some research links weight cycling with certain health risks. To avoid potential risks, most experts recommend that obese adults adopt healthy eating and regular physical activity habits to achieve and maintain a healthier weight for life. Non-obese adults should try to maintain their weight through healthy eating and regular physical activity."<br /><br />"Some studies suggest that weight cycling may increase the risk for certain health problems. These include high blood pressure, high cholesterol, and gallbladder disease."<br /><br /><b>Here are 20 Fat Loss Tips to help you prevent <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240">yo-yo weight loss and regain:</a></b><br /><br /><strong>1. Make a commitment to a lifetime of fitness.</strong> This commitment trumps all other fitness commitments. Without it, you will always fall prey to the inevitable obstacles and pitfalls along the way.<br /><br /><strong>2. Be willing to change your eating habits!</strong> Since you must eat to survive, get ready to change. Get rid of the fad diets. Start planning your own meals using a mix of carbohydrates, fats and proteins.<br /><br /><strong>3. You MUST change your body's composition!</strong> You must increase muscle mass to become a “fat-burning machine.” You don't need to be a body builder but you need to replace the fat (to an acceptable body fat percentage) on your body with muscle mass.<br /><br /><strong>4. You must do more than cardio exercise to change your body's composition.</strong> "Cardio only" will not lean out your body. Too much cardio will waste away your muscle mass.<br /><br /><strong>5. Make a commitment to full-body strength training.</strong> Among other things, it builds muscle mass, speeds up your metabolism (the body has to work harder to maintain muscle) and helps improve your bone density. And, you’ll look great!<br /><br /><strong>6. If you severely limit candy, donuts, cookies, sugary drinks, calorie-packed desserts and other sugary products (while continuing to exercise), you will burn belly fat and lose weight.</strong><br /><br /><strong>7. Walk as much as possible (i.e., stay active during the day), exercise 4-5 days a week, stay with your meal plan at least 90% of the time and you will burn fat and lose weight.</strong><br /><br /><strong>8. If you don't <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240">replace bad foods</a> (like sugary foods) with good foods like fresh fruits, you will probably continue to eat massive amounts of sugary foods.</strong> Try the replacement method--it works.<br /><br /><strong>9. If you don't REALLY COMMIT to improve your quality of life with exercise, healthy nutrition, active lifestyle, etc., you probably won't change your bad habits for very long.</strong><br /><br /><strong>10. If you continue to try every new fad diet that hits the market (to get quick weight loss), you will continue to see your weight yo-yo and your health worsen.</strong> Make the commitment to fat loss with regular weight training and cardio exercise. In time, this will burn fat, give you a lean body and good health!<br /><br /><strong>There are many lies about fat loss and weight loss out there! Why? Because businesses are trying to make money off of you and they'll lie to you to get it. You have to make a choice to believe or not believe those lies.</strong> <br /><br /><strong>The Federal Trade Commission identified these lies:</strong> <br /><br /><strong>11. "LOSE WEIGHT WITHOUT DIET OR EXERCISE!"</strong> This is idiotic! Achieving lasting fat loss and weight loss takes work. Take a pass on any product that promises miraculous results without the effort. <br /><br /><strong>12. "LOSE WEIGHT WITH OUR MIRACLE DIET PATCH OR CREAM!"</strong> You’ve seen the ads for diet patches or creams that claim to melt away the pounds. Don’t believe them. There’s nothing you can wear or apply to your skin that will cause you to lose weight. <br /><br /><strong>13. "BLOCK THE ABSORPTION OF FAT, CARBS, OR CALORIES!"</strong> Doctors, dieticians, and other experts agree that there is no magic non-prescription pill that will allow you to block the absorption of fat, carbs, or calories. The key to curbing your craving for those "downfall foods" is portion control. Eat less and better when you do eat. <br /><br /><strong>14. "LOSE WEIGHT PERMANENTLY! NEVER DIET AGAIN!"</strong> Even if you’re successful in taking the weight off, permanent weight loss requires permanent lifestyle changes like regular exercise and good meal plans. Don’t trust any product that promises once-and-for-all results without ongoing maintenance. <br /><br /><strong>15. "LOSE WEIGHT NO MATTER HOW MUCH YOU EAT OF YOUR FAVORITE FOODS!"</strong> Beware of any product that claims that you can eat all you want of high-calorie foods and still lose weight. Losing weight requires smart food choices. Filling up on healthy vegetables and fruits can make it easier to say no to fattening sweets and snacks. <br /><br /><strong>Doctors, dieticians, and fitness experts agree that the best way to burn fat and lose weight is to eat higher quality calories, exercise regularly and increase your daily activity. Don't look for shortcuts! Work hard and smart!</strong><br /><br /><b><a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240">Boost Your Metabolism</a> to Burn More Calories and Fat</b><br /><br /><strong>If you want permanent fat loss and weight loss, continually boosting your metabolism will help you burn more calories and fat.</strong> Metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (BMR) is the number of calories you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself). You will use this rate, your activity and goals to determine how many calories you need each day.<br /><br />Although you don't need to strictly count calories, you do need a good idea of how many calories your body needs every day. <br /><br /><b>16. Do not skip meals. Eating every 3-4 hours keeps your metabolism and energy humming during the day.</b> Starving yourself or severely cutting your calories will only slow your metabolism and cause you to store fat (your body's survival mechanism). Eating only 1,000 calories a day for too long will damage your metabolism.<br /><br /><b>If you don't have a meal plan yet, here are some things you can start doing today to improve your eating habits:</b><br /><br />--Drink only water or unsweetened drinks for beverages<br />--Severely limit candy, cookies, pastries, junk food and processed foods <br />--Eat at least one fruit or vegetable with every meal<br />--Eat protein with every meal, such as eggs, fish, nuts or lean chicken/beef/turkey<br />--Eat small meals, every 3-4 hours<br />--Start writing down what and why you eat to hold yourself accountable<br /><br /><strong>17. Regular exercise (cardio 2-3 days a week/weight training 3 days a week).</strong> Building muscle mass will speed up your metabolism because your body has to work harder to maintain muscle. <br /><br /><strong>The more intense the exercise, the more calories you will burn during and after your workout.</strong> So, high intensity interval cardio and circuit weight training will give you more fat burn and calorie burn. Breaking up your workouts also works well to speed up metabolism (i.e., two 20 minute workouts instead of one 40 minute workout).<br /><br /><strong>18. Eat protein with every meal.</strong> Your body has to work harder to digest protein. This burns more calories and also helps you eat less during the day. Protein is also critical to repair and build muscle after a tough strength workout.<br /><br /><strong>19. Eat good carbs like fresh fruits and veggies.</strong> Again, your body has to work harder to digest these foods and you feel fuller for a longer period of time. <br /><br />Eating fresh fruits can help you cut out the excess sugar in your diet in the form of high-fructose corn syrup (HFCS).<br /><br />Dr. David Ludwig, a Harvard endocrinologist, who is widely cited by obesity researchers, says that sweetened drinks are the only specific food that clinical research has directly linked to weight gain. "Highly concentrated starches and sugars promote overeating, and the granddaddy of them all is sugar-sweetened beverages," said Ludwig, who runs the Optimal Weight for Life Program at Children's Hospital in Boston.<br /><br /><strong>20. Get enough sleep and stay away from long-term stress.</strong> These two imposters will wreck your metabolism and health! <br /><br /><b>Are you afraid to set goals for fear of not reaching those goals?</b> Since you need to take action, set a temporary goal of "just getting started exercising." You can set an appointment with a trainer to help figure out the rest. <br /><br /><b>Do these type things on a consistent basis and you will get the fat loss and weight loss you want--without yo-yo weight loss and regain!</b><br /><br /><strong>If you need Motivation and Accurate Information to make your best body.......</strong><br /><br />Be sure and download your <strong><a href="http://www.yourfitnessuniversity.com/7-day-body-makeover-jumpstart/" target="_blank">FREE 7-Day Body Makeover Jumpstart e-Course</a></strong>, which shows you how to totally remake your body a healthy and lean fat-burning machine!<br /><br /><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 />

20 Tips to Prevent Yo-Yo Weight Loss and Regain

Stop your yo-yo weight loss and regain (weight cycling) habit and start transforming your body. Going in circles is hard on your mind and bo...

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Poverty And Obesity: A New Study Finds A Remarkable Connection

<b>While the rich and the affluent still face many of the problems that come with the "king's lifestyle", a new pattern is emerging in the United States and, predictions state, Europe.</b> A new study shows that the trend of ill-health and obesity is shifting rapidly to the poor and less educated portions of the country.<br /><br />The reason this is important to us all, other than a concern for our nation's health as a whole, is the economic strain this will place on our already burdened health care system.<br /><br /><b>If this trend increases, the middle and upper classes will be looking at massive increases in taxes to fund proposed government plans to address the problem.</b><br /><br />This is a problem that flat-out does NOT need to exist. Everyone who can afford food at 'all' can easily eat healthy and exercise.<br /><br /><b>Part of the confusion is due to the fact that the billion dollar fitness industry has created a myth -- that expensive food supplements and organic foods are mandatory for good health.</b><br /><br />While I believe in both, neither are mandatory.<br /><br />It's the TYPE of food, and the COMBINATION of the foods that make all the difference -- that, and moderate calories, exercise, and proper mental disposition.<br /><br /><b>This is covered in detail in the best-selling e-book, "Fit Over 40", by Jon Benson and Tom Venuto, CSCS.</b> <br /><br /><b>Get it here: <a href="http://www.jonbensonfitness.com/go/fitnesshut/fof">"Fit Over 40"</a></b><br /><br /><b>In regards to the study, Dr. Janet Collins of the Centers for Disease Control and Prevention had this to say:</b><br /><br />"Populations are no longer equal in terms of experiencing health problems. Low-income populations tend to experience all the health problems we worry about at greater rates." <br /><br /><b>The five states with the highest obesity rates in the 2005 consensus include Mississippi, Alabama, West Virginia, Louisiana and Kentucky.</b><br /><br />These same five states have higher rates of poverty than the national norm. <br /><br /><b>Meanwhile, the five states with the lowest obesity have less poverty. They are Colorado, Hawaii, Massachusetts, Rhode Island and Vermont.</b> <br /><br />Each of these states also have more college graduates and stronger education programs.<br /><br />Education in health and fitness does not need to be expensive, and it certainly does not take a rocket scientist to figure it out.<br /><br />However, many fitness professionals and nutrition 'gurus' lend that impression. <br /><br />If you visit a gym today, especially in a larger city, you'll see a myriad of devices that, frankly, would give you a better workout if you tried to pick them up and move them out to the garbage dump.<br /><br /><b>It can be daunting and confusing for anyone! But, this doesn't have to be the case. In fact, as so many people report in <a href="http://www.jonbensonfitness.com/go/fitnesshut/fof">"Fit Over 40"</a>, workouts can be done in your own home that will more than satisfy the needs of most people.</b><br /><br />The same goes for nutrition. While a few people require "high-tech", expensive foods (for medical reasons usually), the vast majority of us can easily get the job done at the local grocery store.<br /><br />The best way to inspire change is to create change in yourself. Start there, set the example, and the word will spread.<br /><b><br />Anyone can be fit and healthy, and they can do it at ANY age, and at ANY income level above absolute poverty.</b><br /><br /><b>Yours in health,</b><br /><br /><b>Mark Dilworth, BA, PES at <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a></b><br />

Poverty And Obesity: A New Study Finds A Remarkable Connection

While the rich and the affluent still face many of the problems that come with the "king's lifestyle", a new pattern is emergi...

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Is Rapid Fat Loss Easier to Achieve?

<b>If you think rapid fat loss is easy, think again.</b> Name one thing in life worth achieving that didn't take hard, smart work. You can't do it. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivXhCO11aS8xahDX7y82LW8cjw-40sB6ve0nbxRm5SjFFujqnwUWsE0c0n4JPb_ObiOAULv6CQR-WpxdS9LDoseB3mlMBVb1PzaEGjI2dD0oAP1RUuRt1ttHSOBHfhilkmKY9Sw9BDAIvp/s1600/leg+press.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivXhCO11aS8xahDX7y82LW8cjw-40sB6ve0nbxRm5SjFFujqnwUWsE0c0n4JPb_ObiOAULv6CQR-WpxdS9LDoseB3mlMBVb1PzaEGjI2dD0oAP1RUuRt1ttHSOBHfhilkmKY9Sw9BDAIvp/s320/leg+press.jpg" width="320" /></a></div><br /><b>If anything, rapid fat loss will be very difficult to attain. You are burning fat at a faster rate.</b> That means tough workouts and healthy, managed nutrition. <br /><br /><b>And, rapid fat loss is just the beginning kickstart to your long-term exercise program.</b> You will continue to workout, burn fat and lose weight after the rapid fat loss period (usually about 10-14 days). <br /><br /><strong>I heard yet another advertisement for a quick weight loss pill. It promised results "the easy way!" After 100 years of weight loss history, doctors and fitness professionals agree that the best solution for fat loss and weight loss is healthy, managed nutrition and regular exercise.</strong> <br /><br /><strong>Until you get good at knowing what and when to eat, keep a food journal to learn how to manage your eating.</strong> Research has proven that you will have a better chance of succeeding with your nutrition plan and fat loss if you keep a food journal. <br /><br />By logging your actual food choices, you are holding yourself accountable throughout the day. You will be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat.<br /><br /><strong>There are no quick fixes for building your lean and toned body! Forget the commercials that say "Lose 20 pounds in 10 days." You will put that weight back on (and more) when you begin to eat enough food again.</strong> <br /><br />And, the weight you lose that quickly is mainly lost muscle and not lost fat. <strong>You need to build a body that will give you good health and one that will last through the years of your life.</strong> <br /><br /><strong>Fortunately, muscle mass can be maintained/increased (and body fat decreased) throughout your life with regular weight training (including bodyweight exercises) and interval cardio exercise. Weight training also helps to keep your bones strong (<a href="http://myfitnesshut.blogspot.com/2007/04/avoid-osteoporosis-pill.html">preventing osteoporosis</a>).</strong> <br /><br /><strong>When was the last time you had your body fat percentage checked? Make a habit of doing this once a week to check your progress.</strong> If your body is shrinking (lost fat and inches), you are on the way to building your lean body. <br /><br /><strong>There are no shortcuts to building the healthy, lean and toned body you need!</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><br /><br /><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 />

Is Rapid Fat Loss Easier to Achieve?

If you think rapid fat loss is easy, think again. Name one thing in life worth achieving that didn't take hard, smart work. You can...

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Top 5 Painful Exercise Injuries to Avoid

<b>When it comes to any exercise injury, prevention is best. You can avoid many injuries by training smart and listening to your body's warning signs.</b> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE0nQTtKxCnfmgg0P4lo671yr_ZHcJD5fW_QI8Wf27YW9zjwvVg9CC1BKkNjViLpCcDgXuYb3TiBHUVQ0bfW_CRTHl9fUrVqEnyCaVf7D-v1NcS42Enj2blPssAf5TU3nfiWgjIRYZNSiO/s1600/calf+injury.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE0nQTtKxCnfmgg0P4lo671yr_ZHcJD5fW_QI8Wf27YW9zjwvVg9CC1BKkNjViLpCcDgXuYb3TiBHUVQ0bfW_CRTHl9fUrVqEnyCaVf7D-v1NcS42Enj2blPssAf5TU3nfiWgjIRYZNSiO/s320/calf+injury.jpg" width="320" /></a></div><br /><b>Typical injuries I see in clients and others are many times related to soft tissues (i.e., tendons, ligaments, muscles, etc.).</b> Treatment of any soft tissue injury during the first 24-72 hours is important to offset any further injury and inflammation. 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>Here are my Top 5 Painful Exercise Injuries to Avoid:</b><br /><br /><b>1. Low back injuries and chronic injuries</b> caused by over-training, poor technique, muscle imbalances and <a href="http://myfitnesshut.blogspot.com/search/label/Article%20Series--Posture">uncorrected postural deficiencies</a>. <br /><br /><b>Chronic injuries come on gradually, so you are more apt to "play through the pain."</b> Leave that attitude to people getting paid to compete. You need to take care of the only body you have. <br /><br /><strong>Degenerative conditions can become non-reversible and many are associated with long-term joint problems.</strong> Sometimes, previously unrehabilitated injuries turn into degenerative conditions (<a href="http://myfitnesshut.blogspot.com/2007/12/exercise-technique-article-series-part.html">low back problems</a>, <a href="http://sportsfitnesshut.blogspot.com/2007/12/article-series-sports-injuries-part-1.html">shoulder problems</a> or <a href="http://sportsfitnesshut.blogspot.com/2007/12/sports-injuries-article-series-part-2.html">knee problems</a>). Some arthritic conditions are brought on by the cumulative effect of previous injuries. <br /><br /><b>2. Shoulder injuries are very common and they hurt awfully bad.</b> The shoulder girdle is very important to your body's core structure, stabilization and efficiency. And, shoulder injuries tend to cause other injuries. Some common shoulder injuries are:<br /><br /><strong>a. 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>b. 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 /><b>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.</b> <br /><br /><strong>c. 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 /><b>As with tendonitis, pain, weakness and inflammation accompany rotator cuff injuries.</b> This condition also does not affect the joint capsule but does affect the muscles and tendons of the shoulder joint. <br /><br />3. <b>Shin splints are much more than shin soreness. Shin soreness happens through overuse of your shins during training.</b> Soreness can be treated with the R.I.C.E.R. principle. Shin splints refer to a medical condition called Medial Tibial Stress Syndrome (MTSS). <br /><br />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: <br /><br />a. <strong>Overloading</strong> - 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. <br /><br />b. <strong>Biomechanical Problems</strong> - The most common biomechanical problem is running with flat feet which leads to over-pronation (foot and ankle roll excessively inward) and splints on the medial or inside of the shin.<a href="http://sportsfitnesshut.blogspot.com/2008/01/master-running-mechanics-to-improve.html"> Poor running mechanics</a> can also lead to shin splints. <br /><br />And, finally <a href="http://myfitnesshut.blogspot.com/2007/05/dynamic-flexibility.html">tight lower leg muscles</a> (<a href="http://myfitnesshut.blogspot.com/2010/09/anterior-tibialis-stretch-helps-shins.html">anterior tibialis muscles</a> and calves) contribute to shin splints (usually lateral, or outside of your shin). <br /><br />4. <b>A knee anterior cruciate ligament (ACL) injury is the most common injury affecting the knee joint.</b> According to research, about 70% of all serious knee injuries involve damage to the ACL. And, about 80% of these injuries occur without any contact (i.e., <a href="http://sportsfitnesshut.blogspot.com/2008/04/avoid-knee-injuries-with-proper.html">jumping, landing</a>, etc.). <br /><br />The knee ACL is located within the capsule of the knee and connects the thigh bone (femur) to the shin bone (tibia). <br /><br /><strong>Most ACL injuries occur when you decelerate, come to a sudden stop or land with improper technique while placing too much stress on the knees.</strong> You should also dominate the hamstrings, hips and glutes during movement. <strong>The hips are often under-used when running.</strong> <br /><br /><b>5. Plantar Fasciitis is a common, painful injury that can go on for months.</b> Plantar Fasciitis happens when the long, flat ligament on the bottom of your foot (Plantar Fascia) stretches too much, small tears develop and the ligament inflames. This is terrible pain! <br /><br />Plantar Fasciitis usually develops over time. Many times, people continue to exercise when the condition first occurs. Big mistake! <br /><br /><strong>Take these steps to avoid Plantar Fasciitis:</strong><br /><br />a) Keep your foot and ankle area flexible (including the <a href="http://myfitnesshut.blogspot.com/2008/04/article-series-lower-leg-injuries-and.html">Achilles tendon</a>). Also, wear quality footwear. <br /><br />b) Vary your running workouts to avoid repetitive type injuries and don't use bad <a href="http://sportsfitnesshut.blogspot.com/2008/01/master-running-mechanics-to-improve.html">running mechanics.</a> <br /><br />c) A sudden increase in the intensity or length of your workouts can cause injury.<br /><br /><b>Exercise hard, smart and safe!</b><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br /><br />

Top 5 Painful Exercise Injuries to Avoid

When it comes to any exercise injury, prevention is best. You can avoid many injuries by training smart and listening to your body's wa...

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Keep Fat Burning Enzymes Active

<strong>Keep your <a href="http://myfitnesshut.blogspot.com/2009/04/fat-burning-exercise-squat-to-curl-to.html">fat-burning</a> enzymes active by standing and <a href="http://myfitnesshut.blogspot.com/2009/07/walk-walk-walk-to-make-fitness-easier.html">walking</a> more during the day.</strong><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ98WeP35GvbvcR5Mg8denPnIvrywHJwc9p-1YEJQ-rZelLfakmOKexbIkEfdiz90VG6c5FqTwO_uXzIZYm7QoeEJcLtNjYobIBmgXJuIgU7rgNX9mF0Y9BHsIioIss4Vmuyc2yyT9nVQ5/s1600/Mountain+climbers.bmp"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5496846498416498738" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ98WeP35GvbvcR5Mg8denPnIvrywHJwc9p-1YEJQ-rZelLfakmOKexbIkEfdiz90VG6c5FqTwO_uXzIZYm7QoeEJcLtNjYobIBmgXJuIgU7rgNX9mF0Y9BHsIioIss4Vmuyc2yyT9nVQ5/s320/Mountain+climbers.bmp" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 216px;" /></a> <br /><br /><strong>Research proves that when you sit, your fat-burning enzymes basically shut down....when you stand during the day, those fat-burning enzymes go to work for you! </strong>If you have a sit-down job, try to stand as much as you can during the day and take walking breaks and lunches to activate those fat-burning enzymes! Any activity is good to go along with your regular workouts.....those burned calories add up!<br /><br /><strong>A <a href="http://myfitnesshut.blogspot.com/2008/09/advantages-of-doing-exercises-standing.html">"stand up" exercise</a> will give you more strength benefits.</strong> Example: work your hip abductors standing up instead of sitting on that machine. Your core will also get more work when you do an exercise standing up.....and, you will burn more fat and calories.<br /><br /><strong>So, walk or bike when you have that option instead of always hopping in the car to go places....before you know it, most of your day will be active!</strong><br /><br /><strong>Bonus Tip: Brace your torso during the day as you sit,</strong> stand and walk and your abs will get extra work also! Bracing would be like "getting ready to take a punch in the gut!"<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>

Keep Fat Burning Enzymes Active

Keep your fat-burning enzymes active by standing and walking more during the day. Research proves that when you sit, your fat-burning en...

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Burn More Leg Fat

<strong>Burn more leg fat with a good leg fat-burning circuit.</strong><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuy1cnBUmYFWDf_i_p-1K66E63I7pv8mOXolrNcKHVyTfUpdaIvlfOEiuj6S0p-ErVNI4GLXnUox_2eWVE05sO_KKMoOgAo6rh4wxvpqpbq1-upSJfwX2NiMtXxkwNjlUZiMcrAWNDGP5y/s1600/Squat+Jump.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5496508814215666946" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuy1cnBUmYFWDf_i_p-1K66E63I7pv8mOXolrNcKHVyTfUpdaIvlfOEiuj6S0p-ErVNI4GLXnUox_2eWVE05sO_KKMoOgAo6rh4wxvpqpbq1-upSJfwX2NiMtXxkwNjlUZiMcrAWNDGP5y/s320/Squat+Jump.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 216px; height: 320px;" /></a><br /><br />Bodyweight leg circuits are a tried and true method to burn more leg fat, increase strength/endurance and improve heart health. <br /><br />Since this workout is circuit-style, you also get the benefit of a great cardio workout. Do each exercise (10-12 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times. Here is a good bodyweight leg circuit program:<br /><br />--Bulgarian split squats<br />--Step ups (with knee high platform)<br />--Squat jumps, Depth Jumps (set 2), Tuck Jumps (set 3)<br />--Reverse lunges<br />--Side lunges<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 Leg Fat

Burn more leg fat with a good leg fat-burning circuit. Bodyweight leg circuits are a tried and true method to burn more leg fat, increase st...

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Misleading Weight Loss Advertisements

<strong>Advertisements that promise quick weight loss without diet or exercise are misleading. </strong><br /><br />Wouldn’t it be nice if — as the ads claim — you could lose weight simply by taking a pill, wearing a patch, or rubbing in a cream? Too bad claims like that are always false. Doctors, dieticians, and fitness experts agree that the best way to lose weight is to <b><a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240">eat higher quality calories</a></b> and increase your physical activity. <br /><br /><strong>Here, then, according to the FTC (Federal Trade Commission) are the 7 most misleading claims made in Weight Loss Ads:</strong> <br /><br /><strong>"LOSE WEIGHT WITHOUT DIET OR EXERCISE!"</strong> Achieving a healthy weight takes work. Take a pass on any product that promises miraculous results without the effort. Buy one and the only thing you’ll lose is money. <br /><br /><strong>"LOSE WEIGHT NO MATTER HOW MUCH YOU EAT OF YOUR FAVORITE FOODS!"</strong> Beware of any product that claims that you can eat all you want of high-calorie foods and still lose weight. Losing weight requires <b><a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240">sensible food choices</a></b>. Filling up on healthy vegetables and fruits can make it easier to say no to fattening sweets and snacks. <br /><br /><strong>"LOSE WEIGHT PERMANENTLY! NEVER DIET AGAIN!"</strong> Even if you’re successful in taking the weight off, permanent weight loss requires permanent lifestyle changes. Don’t trust any product that promises once-and-for-all results without ongoing maintenance. <br /><br /><strong>"BLOCK THE ABSORPTION OF FAT, CARBS, OR CALORIES!"</strong> Doctors, dieticians, and other experts agree that there is simply no magic non-prescription pill that will allow you to block the absorption of fat, carbs, or calories. The key to curbing your craving for those " downfall foods" is portion control. Limit yourself to a smaller serving or a slimmer slice. <br /><br /><strong>"LOSE 30 POUNDS IN 30 DAYS!"</strong> Losing weight is really all about losing body-fat and learning how to keep it off. At best, products promising lightning-fast weight loss are false. At worst, they can ruin your health. <br /><br /><strong>"EVERYBODY WILL LOSE WEIGHT!"</strong> Your habits and health concerns are unique. There is simply no one-size-fits-all product guaranteed to work for everyone. Team up with your fitness professional to design a personalized nutrition and exercise program suited to your lifestyle and metabolism. <br /><br /><strong>"LOSE WEIGHT WITH OUR MIRACLE DIET PATCH OR CREAM!"</strong> You’ve seen the ads for diet patches or creams that claim to melt away the pounds. Don’t believe them. There’s nothing you can wear or apply to your skin that will cause you to lose weight. <br /><br />Make fitness a lifetime commitment and you will reap the health benefits! And, you will look your best!<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 />

Misleading Weight Loss Advertisements

Advertisements that promise quick weight loss without diet or exercise are misleading. Wouldn’t it be nice if — as the ads claim — you could...

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Obesity Study Is Misleading

A study on obesity is misleading, if you believe the numbers. This obesity study was reported on in the Journal of the American Medical Association. It is true that you can make numbers say whatever you want them to say. Mathematically, the numbers are correct according to the way the research was performed. But, they did not reveal the whole truth about obesity and its effects on your health. <br /><br /><strong>The research claims that your chances of dying from cancer or heart disease does not increase if you carry up to 25 extra pounds. The study DID NOT consider all of the relevant factors. DON'T BELIEVE THESE RESULTS. </strong> <br /><br />Here are the basic methodologies the researchers used to compile their results and my assessment: <br /><br />1) The study was based on <a href="http://myfitnesshut.blogspot.com/2007/09/your-body-mass-index-bmi-and-body-fat.html">body mass index (BMI)</a> and not body composition. BMI looks at overall body fat, whereas body composition reveals where you are fat. <strong><a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">Abdominal fat (visceral)</a> is the worst kind of fat and it has been proven to spread toxins into the internal organs which leads to health problems such as heart disease and cancer.</strong> <br /><br />2) The study accounted for total deaths instead of accounting for specific causes of death. As I just mentioned above, abdominal fat has been proven to lead to serious health problems. <br /><br />3) The study was limited to death and did not examine the other problems caused by obesity. The physiological, sociological, and psychological effects of obesity have a great effect on your health. <br /><br />4) The researchers didn't consider physical fitness and <a href="http://myfitnesshut.blogspot.com/2010/06/hcg-diet-dont-do-it.html">diet</a> in their methodology. Fitness and diet affects everything, including how overweight or underweight we may be. <br /><br /><strong>My message to you is this: It's always wise to take the safest route in any situation. Common sense tells us what "complete research" has already proven: if you are overweight and overfat, you will eventually have health problems (and other problems) which could lead to your death.</strong><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>

Obesity Study Is Misleading

A study on obesity is misleading, if you believe the numbers. This obesity study was reported on in the Journal of the American Medical Ass...

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Do Summer Exercise With Quality Footwear!

<strong>Please do your summer exercise with quality <a href="http://fitnessfootwear.com">footwear</a>!</strong> Do I even need to say <strong>NOT TO EXERCISE WITH CHEAP SHOES!</strong> Based on what I see at health clubs, alot of people exercise with cheap shoes!<br /><br />Do you have feet that are flat, low-arched or high-arched? Then, you need quality <a href="http://fitnessfootwear.com">footwear</a> to protect and support your feet! You might even need insoles to support your feet. <br /><br />Also, you need footwear that supports your activities. Are you a runner, tennis player, basketball player, soccer player, raquetball player or lacrosse player? Buy the footwear that you need! I love the "old school Converse sneakers" but you might not want to run a marathon using those sneakers!<br /><br />Due to the science and technology that goes into making quality exercise footwear, you will pay good money for them. But, the amount of money you pay is worth avoiding painful foot injuries! Make the investment in your feet! And, when your footwear begins to wear out, replace those old comfortable shoes! <br /><br />If you have serious foot problems, get shoe recommendations from your podiatrist or footwear expert. <br /><br /><strong>If you don't exercise with quality footwear, you can expect:</strong><br /><br />1. shin splints<br /><br />2. Plantar Fasciitis<br /><br />3. various toe, foot and heel injuries<br /><br />4. ankle sprains<br /><br />5. biomechanical problems<br /><br />6. various muscle strains and sprains<br /><br /><strong>If you need a footwear store that has quality footwear for just about any fitness activity, then visit my friends at <a href="http://fitnessfootwear.com">Fitness Footwear</a>!</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 />

Do Summer Exercise With Quality Footwear!

Please do your summer exercise with quality footwear ! Do I even need to say NOT TO EXERCISE WITH CHEAP SHOES! Based on what I see at he...

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Reduce Cellulite With Exercise And Diet

<strong>Cellulite reduction advertisements are deceiving.</strong> Don't buy in to quick cellulite reduction stories! As usual, your best bet in reducing cellulite is with regular exercise and a healthy diet. <br /><br /><strong>Here is a cellulite advertisement I read just the other day:</strong><br /><br />"The only clinically proven dietary supplement to help reduce cellulite in 47 days!" (this statement has not been examined by the Food And Drug Administration)<br /><br />"This scientifically advanced version.....can really help give millions of women the sexy bottom lines they dream about, and that's a formula for success that women everywhere find as easy to swallow as these little brown pills."<br /><br />Save your money! I will tell you the best way to deal with your cellulite problem. <br /><br />Cellulite is collections of fat just underneath (<a href="http://myfitnesshut.blogspot.com/2008/03/you-need-to-burn-subcutaneous-and.html">subcutaneous fat</a>) the skin which causes it to dimple, pucker up or lump up. <br /><br />There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. What you need to know is that there are no quick fixes for cellulite. <br /><br />So, what should you do if you have cellulite? Since health should be your main concern, <strong><a href="http://myfitnesshut.blogspot.com/2007/10/having-too-little-body-fat-can-be.html">reduce your overall body fat</a>!</strong> This will, in turn, help to reduce your subcutaneous and visceral fat. The best way to burn body fat is with a healthy diet, <a href="http://myfitnesshut.blogspot.com/2008/04/burn-300-calories-in-20-minutes.html">interval cardio exercise</a> and <a href="http://myfitnesshut.blogspot.com/2007/11/burn-fat-without-losing-muscle.html">weight training</a> (including bodyweight exercises). It's the same true story---exercise for health and fitness and you will also look your best!<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 />

Reduce Cellulite With Exercise And Diet

Cellulite reduction advertisements are deceiving. Don't buy in to quick cellulite reduction stories! As usual, your best bet in reduc...

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March Of Dimes Walk For The Babies

<strong>The <a href="http://www.marchforbabies.org/personal_page.asp?pp=3507441&ct=4&w=4413119&u=MyFitnessHut">March of Dimes Walk For Babies</a> is a great cause that helps everybody. Start walking with a purpose---not just to get fit but to save lives.</strong> <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrWUeFeMkR2_rrz4ii28uF0_3w_c7PlGz1e1wG77MsYptE7crrBDRbrLLht3kgtIezJ-PHBExt0FK5_UJIPKAnwzqmGZ6FSjIGBloDzJcvvLF5HPOWOSBx4kp2RWNASMcFEgHmKqps3nuH/s1600/march+of+dimes.gif"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5467573405837745474" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrWUeFeMkR2_rrz4ii28uF0_3w_c7PlGz1e1wG77MsYptE7crrBDRbrLLht3kgtIezJ-PHBExt0FK5_UJIPKAnwzqmGZ6FSjIGBloDzJcvvLF5HPOWOSBx4kp2RWNASMcFEgHmKqps3nuH/s400/march+of+dimes.gif" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 125px; height: 125px;" /></a><br /><br />Every day, thousands of babies are born too soon, too small and often very sick. I'm walking in March for Babies because I want to do something about this. And I need your help.<br /><br /><strong>Please support my walk. Making a secure donation is easy: just click the "<a href="http://www.marchforbabies.org/personal_page.asp?pp=3507441&ct=4&w=4413119&u=MyFitnessHut">March of Dimes Button</a>."</strong> The mission of March of Dimes is to improve the health of babies by preventing birth defects, premature birth, and infant mortality.<br /><br />Your gift will support March of Dimes research and programs that help moms have full-term pregnancies and babies begin healthy lives. And it will be used to bring comfort and information to families with a baby in newborn intensive care. <br /><br /><strong><a href="http://www.marchforbabies.org/personal_page.asp?pp=3507441&ct=4&w=4413119&u=MyFitnessHut">Walk For The Babies</a>.</strong>

March Of Dimes Walk For The Babies

The March of Dimes Walk For Babies is a great cause that helps everybody. Start walking with a purpose---not just to get fit but to save l...

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R U Xercising 2Day?

<strong>So, texting nation out there: R U Xercising 2Day? R U Xercising 2Morrow 2? And so on.....U gt d idea (You get the idea). Use your TXT MSGs to help U n UR buddies Burn F@ (BURN FAT) n LUZ WGT (LOSE WEIGHT). </strong> <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOz84lEUdI8uRNjidCSHcQU3ddCED_IteCmWfvD6SE2UdlVdvvvVz8tlCGZr3el8V4MYhg6QLfK6moE5ks13KC25Ygb4jgOokCCQ4JrUGgMCc5C3Q6zBMPUtkC5-7IDeXqsDtEzin3CLzA/s1600/text_message_faster.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5459807158617437026" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOz84lEUdI8uRNjidCSHcQU3ddCED_IteCmWfvD6SE2UdlVdvvvVz8tlCGZr3el8V4MYhg6QLfK6moE5ks13KC25Ygb4jgOokCCQ4JrUGgMCc5C3Q6zBMPUtkC5-7IDeXqsDtEzin3CLzA/s320/text_message_faster.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 226px;" /></a><br /><br /><strong>Why do people text so much? IDK (I don't know)!</strong> It seems easier sometimes just to talk to the person. I'm not a big texter on my cell phone but many of my clients and friends are so I'm GWTP (getting with the program).<br /><br /><strong>So, hre R sum QIK WGT loss TXT MSGs 4 U 2 snd:</strong><br /><br />1. d/l My Fitness Hut WGT loss eB%K (<a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a>)<br /><br />2. do BOD WGT XRcZs 4 Cardio (Do Bodyweight Exercises for Cardio)<br /><br />3. e@ ryt 2Day n Evryday (Eat Right Today and Everyday)<br /><br />4. gt XRcZ pRtnR (Get an Exercise Partner)<br /><br />5. wlk 30 mins evryday (Walk 30 minutes everyday)<br /><br />6. TXT pRsNL trainer a Q (Text personal trainer a question)<br /><br />7. LUZ WGT n BURN F@ W intNse XRcZ of 20 min (Lose Weight and Burn Fat with Intense Exercise of 20 minutes)<br /><br />8. do fun XRcZ lk danciN (Do Fun Exercise like Dancing)<br /><br />9. wrt dwn wotU e@ (Write Down What You Eat)<br /><br />10. *t xercising alrdy! (Start Exercising 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 /><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 />

R U Xercising 2Day?

So, texting nation out there: R U Xercising 2Day? R U Xercising 2Morrow 2? And so on.....U gt d idea (You get the idea). Use your TXT MS...

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Stability Ball Exercises Activate More Muscles

<strong>Stability ball exercises can activate more muscle fibers if done correctly.</strong><br /><br />The stability ball is one of the most versatile and cost effective pieces of exercise equipment. You can take it with you and do exercises at home, work or on vacation. Doing your ab crunches on the stability ball is superior to the traditional floor crunches. <span style="font-weight:bold;">According to researchers in the Department of Kinesiology at Occidental College in Los Angeles, crunches performed by 41 test subjects on the stability ball showed significantly greater abdominal muscle activation than the traditional floor crunches. </span> <br /><br /><strong>I recommend doing the <a href="http://myfitnesshut.blogspot.com/2010/02/ab-ball-curl-up.html">ab ball curl up</a> (pictured below) instead of crunches to avoid low back injuries.</strong> <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv9jqUTk8PKXYKdcTSVRmICdracrtgJ9bTTZE0EgCKAiPyMb-TBPe4rzl7o9lzFFSkC0iPs5YgVAcJaUpkE6uQm6mEvMgZwtpV_sXS9TN7OwzPOgRSS6ocT4efbX3TkoJb7RZ3qGD9tcql/s1600/Ab_ball_curl_up_A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5457208788467724658" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv9jqUTk8PKXYKdcTSVRmICdracrtgJ9bTTZE0EgCKAiPyMb-TBPe4rzl7o9lzFFSkC0iPs5YgVAcJaUpkE6uQm6mEvMgZwtpV_sXS9TN7OwzPOgRSS6ocT4efbX3TkoJb7RZ3qGD9tcql/s320/Ab_ball_curl_up_A.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/AVvXsEgnEUeo9SL1evm6SFbKT3_OcnRbo9c1PgqRQ2RKCf65tH3yCfPFpW7M7GOXJQxyvI9TRNfKwpXTSj-KV64FUvKSMtlGsa0OSRDk0CaIegEMiyQUo0Iu1FwE5DgJg-4eLbx-BCisiVlaSqFP/s1600/Ab_ball_curl_up_B.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5457208996173267458" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnEUeo9SL1evm6SFbKT3_OcnRbo9c1PgqRQ2RKCf65tH3yCfPFpW7M7GOXJQxyvI9TRNfKwpXTSj-KV64FUvKSMtlGsa0OSRDk0CaIegEMiyQUo0Iu1FwE5DgJg-4eLbx-BCisiVlaSqFP/s320/Ab_ball_curl_up_B.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 216px;" /></a><br /><br />The results found heightened activity in the upper rectus abdominis, lower rectus abdominis and external oblique activity by 31%, 38% and 24%, respectively, when compared with the traditional floor crunch. The rectus abdominis muscles are affectionately called the "six-pack" of the abdominal region.<br /><span style="font-weight:bold;"><br />There is also another great reason to do your ab curl ups on the stability ball: you achieve a greater range of motion during the exercise because you are able to go back further and extend your trunk along the contours of the ball.</span> When you first try ball curl ups, it will feel very unstable to you. Don't let that stop you---you will adjust to this exercise!<br /><br />Be sure and download your <b><a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br /><br />

Stability Ball Exercises Activate More Muscles

Stability ball exercises can activate more muscle fibers if done correctly. The stability ball is one of the most versatile and cost effecti...

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Weight Loss Goals For Spring Season

<strong>Weight loss goals for the spring season are pretty much the same as any other time. But, sometimes during the spring, we are ready to make some positive changes in our lives. So, while you're making positive changes, set your <a href="http://myfitnesshut.blogspot.com/2010/03/reach-weight-loss-and-fat-loss-goals.html">weight loss and fat loss goals</a>! </strong><br /><br /><strong>Goal number one never changes: make a lifetime commitment to health and fitness. </strong> This one commitment is the foundation for your future weight loss success. It will carry you through the setbacks and failures.<br /><br /><strong>While making that lifetime commitment, make an honest assessment of why your weight loss goals have failed in the past.</strong> Scheduling a free assessment with a trainer can help you with this process. You will also <a href="http://myfitnesshut.blogspot.com/2010/01/visualization-leads-to-weight-loss.html">visualize</a> realistic and challenging goals at this time. <br /><br /><strong>Get ready to change your eating habits.</strong> You will need to comply (at least 90% of the time) with a healthy meal plan based on your <a href="http://myfitnesshut.blogspot.com/2008/04/your-metabolism-and-fat-loss-part-1.html">basal metabolic rate</a>. <br /><br /><strong>Also, be a more active person. This includes your regular workouts. Being active also means you will move more during the day. All movement burn calories.</strong> Walking as much as you can during the day will help you reach your weight loss goals. <br /><br /><strong>Lastly, if you are a cardio-only person, you MUST do regular strength training to build muscle, burn fat, speed up your metabolism and <a href="http://myfitnesshut.blogspot.com/2010/03/lose-weight-and-keep-it-off.html">lose weight and keep it off</a>! </strong> <br /><br /><strong>Spring forward and begin to change your body to lean and toned! </strong> <br /><br />Be sure and download your <b><a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br /><br />

Weight Loss Goals For Spring Season

Weight loss goals for the spring season are pretty much the same as any other time. But, sometimes during the spring, we are ready to make ...

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Healthy Snacks

<strong>Healthy snacks are important for the success of your meal plan and for energy between main meals.</strong> Snacking doesn't have to be bad. Eat healthy snacks with low to moderate calories and your energy level will improve throughout the day. <br /><br /><strong>The American Dietetic Association also recommends healthy snacking. Snacks bridge the gap between meals and can help you eat less at mealtime.</strong> Going too long between meals can cause you to load up on sugary carbohydrates to get quick energy. These types of snacks are usually high in calories, not very nutritious and cause rapid ups and downs in blood sugar levels (you will crash). Here are some good guidelines for healthy snacking: <br /><br /><strong>Snacks can really skyrocket your calorie count if you're not careful! </strong> <br /><br /><strong>First, a few common sense eating rules:</strong><br /><br />1. Use no more than a pat of butter on whole wheat bread or rolls.<br /><br />2. Use natural sweeteners like cinnamon instead of sugar.<br /><br />3. Use condiments like mustard instead of ketchup or mayonnaise.<br /><br /><strong>4. Drink only water or unsweetened drinks, like tea.</strong> Cranberry juice and pomegranite juice are not that healthy if they are loaded with sugar! <br /><br /><strong>Here are some healthy snacks to eat during the day: </strong> <br /><br /><strong>1. Popcorn is high-fiber and low calorie.</strong> Skip the butter and excess salt! I like to pop it on the stove in olive oil. On the run, I eat natural, microwaved brands. <br /><br /><strong>2. Nuts. Peanuts, pistachios, pecans and almonds are all good.</strong> A handful of nuts goes a long way! They are high-calorie so be careful. Skip the excess salt! Nuts have heart-healthy fats, fiber and vitamins.<br /><br /><strong>3. Fruit is always a healthy, filling snack.</strong> I've never heard of anyone getting fat from eating fruit! We all know the health benefits of eating fruit so enough said. <br /><br /><strong>4. Green, leafy salads.</strong> Eat green salads on most days with very little dressing. You can't go wrong with green, leafy veggies for the health benefits!<br /><br /><strong>5. Low-fat yogurt is a great snack!</strong> Yogurt smoothies are also great options (especially after a strength workout). <br /><br />Be sure and download your <b><a href="http://www.yourfitnessuniversity.com/bodyweight_500_metabolic_fat_burner_workouts.html">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><b>Mark Dilworth, BA, PES</b><br /><b><a href="http://yourfitnessuniversity.com/">Your Fitness University</a><br /><a href="http://myfitnesshut.blogspot.com/">My Fitness Hut</a><br /><a href="http://herfitnesshut.com/">Her Fitness Hut</a><br /><a href="http://sportsfitnesshut.blogspot.com/">Sports Fitness Hut</a><br /><a href="http://rapidfatlossandsixpackabs.com/">Rapid Fat Loss and Six Pack Abs</a></b><br /><br /><br />

Healthy Snacks

Healthy snacks are important for the success of your meal plan and for energy between main meals. Snacking doesn't have to be bad. Eat...

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Beat Childhood Obesity With Active Lifestyle

<strong>Beat childhood obesity by training your kids to have an active lifestyle and to eat healthy.</strong> Here is a question I answered from a client:<br /><br /><strong>Client Q:</strong> 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.<br /><br /><strong>Mark's Q:</strong> 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:<br /><br /><strong>1) I grew up in sunny New Mexico so I played outside almost everyday.</strong> 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)!<br /><br /><strong>2) I participated in organized sports from age 5 to age 21. Along with genetics, that's how I shaped a lean, athletic body.</strong> From there, all I basically had to do was maintain what was built.<br /><br /><strong>3) I didn't own a car until I was 23 years old so I walked and biked alot.</strong> Again, this helps lead to an active lifestyle (OK, I bummed alot of car rides too)!<br /><br /><strong>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).</strong><br /><br /><strong>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!</strong><br /><br /><strong>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!</strong> <br /><br /><strong>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.</strong> <br /><br /><strong>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.</strong> <br /><br /><strong>A fitness god I am not---I am committed to fitness! Start your child out early with health and fitness.</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 />

Beat Childhood Obesity With Active Lifestyle

Beat childhood obesity by training your kids to have an active lifestyle and to eat healthy. Here is a question I answered from a client: ...

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