Best Weight Loss Tips: abdominal fat

Ab Crunches, Sit-Ups and Back Pain

Leave ab crunches and sit-ups out of your fat burning workouts. To burn maximum fat, always concentrate on full body strength exercises during your workouts.......<a href="http://myfitnesshut.blogspot.com/2012/04/10-top-lean-body-building-exercises.html#.UlPQ_9K-2uK" target="_blank">like the strength exercises here</a>. Now back to crunches and sit-ups...... There is a correct way to do sit-ups or crunches but most people are not familiar with the technique. The hip flexor muscles are preferentially recruited to do much of the work during incorrect execution of sit-ups or crunches. Hip flexors connect the spine and lower back. Most people also will round the lower back when doing sit-ups or crunches. This often leads to muscle imbalances and low back pain. Neck pain can also happen if you do sit-ups or crunches with your hands behind your head. Because of the injury potential from doing these exercises, you are better off doing ab curl ups. You will also get a greater range of motion when doing ab ball curl ups. The ab curl up is a good core strength exercise if done correctly. Your rectus abdominis (<a href="http://myfitnesshut.blogspot.com/2013/03/5-top-fat-loss-secrets-for-six-pack-abs-and-flat-belly.html#.UlPSZtK-2uI" target="_blank">6-pack part of your abs</a>) and obliques should do most of the work.  Here are 2 ways to do Ab Curl Ups: Ab Curl Ups on the Floor <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgavRuYB8Ljjuv6h8drccxF_N6Kt9Q9Q6iHzvVEGxWOUk5QaYqyxNpk_QWANP1nrRWu0wZ3bW-a_bkQvVcmBZNkjfXSfGjPOxU21bLhwDlB7CYLWZBGxRzgcSIxyag83OzViWDwxt5ZxRjo/s1600-h/ab+curl+up.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5293657817581503058" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgavRuYB8Ljjuv6h8drccxF_N6Kt9Q9Q6iHzvVEGxWOUk5QaYqyxNpk_QWANP1nrRWu0wZ3bW-a_bkQvVcmBZNkjfXSfGjPOxU21bLhwDlB7CYLWZBGxRzgcSIxyag83OzViWDwxt5ZxRjo/s320/ab+curl+up.jpg" style="cursor: hand; cursor: pointer; display: block; height: 200px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> Lie on your back, knees bent, arms crossed over your chest and feet flat on the floor. Adjust your pelvis so that your lumbar spine (lower back area) is in the neutral position (slight gap between your back and the floor). The lumbar spine should remain neutral so the low back is not injured. Your shoulders and neck shouldn't assist your abdominals during the movement. The movement should be slow. Curl up and bring your chin towards your chest. Curl up through the upper back and not the neck. Maintain a neutral spine and brace your abs (as if someone is going to punch you in the gut). Keep your ears and shoulders in alignment. Use your abdominals to curl your upper back off the floor. Don't move any other body part and keep your arms, shoulders, neck and legs relaxed as the abs pull you up. Your head and arms should curl up with your shoulders. Stop once your upper back is off the floor. Don't tilt your pelvis or pull with your thighs to lift your upper body. Hold for 2-3 seconds and return slowly to the floor. Use your abdominals to lower your upper back down to the floor. Don't move your head or arms as you return to the start position. You can add weight to your chest to make this exercise more difficult. Ab Ball Curl Ups <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTpaEwC-J6PtJKfEw59srR4sPyLpIdL6L04kvdJrORizslTFa_FHjShVWrTVhcvTmYjopA2jtedH29LawiXP-XhRHTo-gKj2-5HigIDKHSIL0zZY275CFwBiO_itR3CM5vpXiTanD0EQ0F/s1600-h/Ab+ball+curl+up+A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5441223128541471170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTpaEwC-J6PtJKfEw59srR4sPyLpIdL6L04kvdJrORizslTFa_FHjShVWrTVhcvTmYjopA2jtedH29LawiXP-XhRHTo-gKj2-5HigIDKHSIL0zZY275CFwBiO_itR3CM5vpXiTanD0EQ0F/s320/Ab+ball+curl+up+A.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJrEuhKkMt8EDi7m8NQYjjHgLuee89L8MXf7gcU-Seqnf9p9iXUchRN4yEMvagklGU3-q93R-LBYxrqp-8hutBfDUUXHtjJAYPy1CGWifIejqj-SWHZIhwyH25vZ-XBguQRNPwHsbuNZu/s1600-h/Ab+ball+curl+up+B.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5441223384040582722" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJrEuhKkMt8EDi7m8NQYjjHgLuee89L8MXf7gcU-Seqnf9p9iXUchRN4yEMvagklGU3-q93R-LBYxrqp-8hutBfDUUXHtjJAYPy1CGWifIejqj-SWHZIhwyH25vZ-XBguQRNPwHsbuNZu/s320/Ab+ball+curl+up+B.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> Lie on your back on the ball, knees bent about 90 degrees, hands behind head and feet flat on the floor. Lie on the ball so that your back hugs the ball. Your shoulders and neck shouldn't assist your abdominals during the movement. The movement should be slow. Curl up and bring your chin towards your chest (to about 45 degrees). Curl up through the upper back and not the neck. Brace your abs during the movement (as if someone is going to punch you in the gut). Keep your ears and shoulders in alignment. Don't round your lower back when lifting your torso. Use your abdominals to curl your upper back up. Don't move any other body part and keep your arms, shoulders, neck and legs relaxed as the abs pull you up. Your head and arms should curl up with your shoulders. Don't tilt your pelvis or pull with your thighs to lift your upper body. Hold for 2-3 seconds and return slowly to the starting position. Use your abdominals to lower your upper back. Don't move your head or arms as you return to the start position. <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Here is a great FREE DOWNLOAD below:</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"> </div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">There are Beginner, Intermediate and Advanced levels for this Bodyweight Strength Program.</div> <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UlPS-NK-2uI" target="_blank">Free Bodyweight 500 Metabolic Fat Burner Workouts</a> shape your body faster! <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"> </div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"> </div>

Ab Crunches, Sit-Ups and Back Pain

Leave ab crunches and sit-ups out of your fat burning workouts. To burn maximum fat, always concentrate on full body strength exercises du...

Top Fat Burning and Metabolism Booster Workout

Who wants to burn more fat and boost metabolism? If that's what you want, get ready to work hard and smart. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKP8FdebyZkmtmFfDRnsIMWRIt9WsUBoAAHxUoFZc0cmxil75mRTXJn4w_3tWiNWMQfJMixCiCy4DAZHzTyhrbZIsB-NizpIsMLy-wc8UuGlRbZpamQpO5mLWeL_GqS6sjUUU5_-ry36MV/s1600/Conquer+Fitness12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKP8FdebyZkmtmFfDRnsIMWRIt9WsUBoAAHxUoFZc0cmxil75mRTXJn4w_3tWiNWMQfJMixCiCy4DAZHzTyhrbZIsB-NizpIsMLy-wc8UuGlRbZpamQpO5mLWeL_GqS6sjUUU5_-ry36MV/s320/Conquer+Fitness12.jpg" /></a></div> <a href="http://myfitnesshut.blogspot.com/2012/06/3-tips-to-build-muscle-mass-burn-more.html#.UkpreNK-2uI" target="_blank">Build muscle mass and burn more body fat</a> by using effective training methods. Don't waste time with 2-3 hour workouts that give you small results with fat loss and lasting weight loss. The more intense the strength workout, the more calories and fat you will burn during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your tough workout! Here is a top fat burning and metabolism booster workout method: Kick your fat-burning into higher gear with complex strength training. This method burns fat better than traditional strength training. Complex strength training should not be tried by beginners or those with inadequate body strength. It is a high-risk, high-reward type of superset strength training. Complex strength training will cause your neuromuscular system to adapt to new training stimuli. This will help improve your fat loss and weight loss results. Power, or speed strength (how fast your muscles can produce force) is one of the best ways to improve your workout efficiency (do more work in less time). Plyometric exercises help you to increase power. When plyometric exercises are paired with a similar strength exercise, your strength and body shape will improve faster. Complex training to improve strength supersets a power exercise with a biomechanically similar strength exercise. An example would be pairing repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps to get maximum neuromuscular adaptations. You would do a set of full-speed repeating squat jumps (8-10 reps). Rest 1-2 minutes and then do 3-5 barbell squats at 85%-90% of 1 rep maximum. This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength. Exercises like the squat works the major muscle groups. To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat, deadlift and rows. Other strength and plyometric exercises can also be superset this way (such as shoulder press/explosive medicine ball 2-handed upward throw and bench press/explosive medicine ball two-handed chest pass). Complex training to improve strength is designed to increase strength throughout the full range of motion. Start burning more fat today! 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! <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"> </div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"> </div>

Top Fat Burning and Metabolism Booster Workout

Who wants to burn more fat and boost metabolism? If that's what you want, get ready to work hard and smart. Build muscle mass and burn ...

3 Muscle Building Tips to Aid Weight Loss

Make no mistake, your top fat burning tool is your muscle mass. Total body fat loss is the key to burning more fat and transforming your body. To lose weight and keep it off, you must make a major commitment to strength training. Muscle up and you will be more successful with fat loss. Improved body composition and health means less fat and more muscle. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_q86PtZ6LpjP6hvs4N4qYoGY_8LkOUssKPyXgTaQYwWAdB2_7vtnV2tMfhj4bLQ-sFuGdvuzc9lyN3GVWn10_jsxbocT6DwCTxW7lYGHDKRsN0SAdugiwFZQQMUKK8aUR_Ys9nYUXcpG2/s1600/row+exercise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_q86PtZ6LpjP6hvs4N4qYoGY_8LkOUssKPyXgTaQYwWAdB2_7vtnV2tMfhj4bLQ-sFuGdvuzc9lyN3GVWn10_jsxbocT6DwCTxW7lYGHDKRsN0SAdugiwFZQQMUKK8aUR_Ys9nYUXcpG2/s400/row+exercise.jpg" /></a></div> Get ready to work hard, make adjustments and stay consistent. Here are 3 Muscle Building Tips: 1. Strength training should be tailored to your body type. We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because a personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment, you are don't have a good plan to reach your goals. Achieving <a href="http://myfitnesshut.blogspot.com/2013/02/7-tips-enhance-growth-hormone-muscle-building-fat-loss.html#.UkC9PtK-2uI" target="_blank">optimal muscular fitness</a> requires flexibility, strength, endurance, power, and speed. These components should be included in an integrated training program. Because of lifestyle habits, the dominant side of the body develops more than the non-dominant side. And, if certain patterns or muscular actions are performed repeatedly, muscles develop more in either the front of the body or the back of the body. As a result, some muscles become tight, lengthened or weak. An integrated training program focuses on 3-dimensional muscular balance. This is done by training in all 3 planes of motion. This will help overall strength, burn more fat, prevent injuries and enhance everyday living. Opposing muscle groups should be in balance. Focusing more on exercises like squats, deadlifts, rows, shoulder presses and bench presses will help you do this. Using more unilateral (one-leg, one-arm) exercises also improve muscular balance. Lunges, step ups and dumbbell exercises fit this category. So, muscle-building is a never ending process. It is much more than haphazard weight training programs with no design. You need at least 3 weight training workouts per week, 20-50 minutes per session (depending on your training maturity and goals). 2. Your cardio exercise should aid in your fat loss and not waste away your precious muscle mass. Your cardio exercise should: --Improve heart health --Burn calories (during and after your workout) --Burn fat --Spare muscle mass Keep your cardio workouts at about 20 minutes. That's all it takes to help you reach your goals. And, it will keep you from the boredom and muscle-wasting that's built into too many long cardio sessions. Intense interval cardio workouts will increase <a href="http://myfitnesshut.blogspot.com/2013/02/7-tips-enhance-growth-hormone-muscle-building-fat-loss.html#.UkC9PtK-2uI" target="_blank">your body's growth hormone</a>. Research has also proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fitness and heart health. 3. Eat for fat loss. You must eat enough to build muscle and burn fat. A balanced diet which contains the macronutrients (carbs, <a href="http://yourfitnessuniversity.biotrust.com/Shop.asp?s=&View=Item&Group=328&Keyword=&Product=1773" target="_blank">protein</a>, fats) is best. You should calculate your calorie needs for reaching your goals. Starvation diets will not work. Nutritious calories are critical to build muscle. For instance, you should eat protein with every meal. Protein is critical for rebuilding muscle tissues after workouts. Protein also helps you control calorie intake because you stay fuller for longer. It is also a good muscle building tactic to eat protein before and after strength workouts. Protein drinks (particularly whey) work well for this purpose. Work hard to build more muscle mass and watch your body change! 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 Workouts</a> and start shaping your body faster! <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"> </div>

3 Muscle Building Tips to Aid Weight Loss

Make no mistake, your top fat burning tool is your muscle mass. Total body fat loss is the key to burning more fat and transforming your bo...

3 Belly Fat Fixes

by Kevin DiDonato, MS, CSCS, CES QUESTION: What is the BEST way to shred BELLY FAT? ANSWER: There are many, many different approaches you should consider when you’re looking to <a href="http://myfitnesshut.getprograde.com/the-best-veggies-for-weight-loss.html#.UgnbNtLVCuI" target="_blank">shred belly fat</a>. Although this is a great question, it’s a very complicated question to answer. You see, there are people who feel that X-Y-Z will work for EVERYONE. And then there are some other people that only feel ONE way is the right approach. But what they may not understand is this: weight loss can be very simple, or it can be very complicated. So let’s start from scratch.  Have a seat and get ready for a crash-course on fat cell anatomy, fat loss, and how to get the “six-pack” that everyone is after. Fat Cell Anatomy Now, before we begin, you should understand a little bit about fat cells. First, they are NOT just pockets that hold fatty acids for later use.  This theory was smashed years ago! Although that is one of their jobs (storing and releasing fatty acids for energy) it is NOT their primary job. You see, recently studies have shown that fat cells are actually an endocrine organ – yes an organ that releases hormones. And the hormones that fat cells release may make or break your fat loss results. You see, fat cells release two powerful fat burning hormones – adiponectin and leptin – which help regulate glucose metabolism, appetite, and when and how much fat you need to release and burn. However, sometimes your body either doesn’t respond appropriately to those hormones, or there is not enough of the hormones produced and released from your fat cells. And this may lead to poor appetite control, altered energy metabolism, and a host of other complications. Now, you also should know that you have fat cells EVERYWHERE! They are not just stationed over your abs, but they are spread all over your body, which may be another misconception. And this makes the age-old spot reduction techniques obsolete. I know it’s hard to believe! You can’t spot reduce!  When you start a diet or an exercise program, you start to burn fat from ALL OVER YOUR BODY and not in certain areas, like your abs. In fact, sometimes your abs may be the last place you – and others – will notice have totally shrunk and melted away! So what should you do to turn on your fat burning genes? The Plan There are plenty of things you can do to lose fat – that you may have tried and stopped – because you didn’t see immediate results. Remember, it took you how long to put the weight on?  Usually months or years – so it will take that long or longer to strip that fat away. Here are some of the basics you need to know in order to burn your fat: 1. Eat the Right Diet Of course, in order to burn fat, you have to eat right. And eating right doesn’t mean eating out more… Or eating fast food more… It means eating the right foods – at the right times - and in the right combinations. You want to focus on whole foods, like fruits, vegetables, healthy fats, lean proteins, and complex carbs. Now, eating these foods is not enough.  You need to eat them in the right combinations in order to burn the fat and lose the weight. Eating too many carbs and not enough protein, for example, may lead to fat storage instead of burning the fat. You want to make sure your portions are where they need to be.  A good rule of thumb: YOUR open hand = good portion of protein, and YOUR closed fist = good portion of complex carbs. Eating the right way will go a long way in your ability to burn fat and keep it off! 2. Exercise the RIGHT Way If you want to burn the fat, you need to move your body. Exercise is great for, not only making you look good naked, but for expending calories – which is the basis to weight and fat loss. It not only expends calories, but it also builds lean and toned muscles, which is what gives you the lean, mean, and trim look. So what should you do? A combination of strength training, high-intensity training, and cardio! Yes, although cardio is NOT the best exercise to burn extra fat, it is necessary for added calorie burn and weight loss. You should do cardio at least one or two days per week, alternating days of high-intensity interval training in between. And, you need to do strength training.  This helps to build the lean muscle mass stores on your body, which is also a potent metabolism-boosting tissue! This should help you expend calories, build lean muscle mass, and utilize more fat for energy to fuel your workouts! The BEST Way to a Flatter Stomach If you’re looking for a flatter stomach, leaner body, and greater fat loss, then look no further than the steps above. Not only will they help you to tone and trim up your whole body, but they will help you shed years of unwanted fat stores. So what are you waiting for? The body of your dreams is only a few short months away!  Start implementing these tips today, and soon you will have a leaner and fitter body that lacks <a href="http://myfitnesshut.getprograde.com/prograde-metabo223x.html" target="_blank">excess belly fat</a> – and overall fat! <div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div></div><div> </div>

3 Belly Fat Fixes

by Kevin DiDonato, MS, CSCS, CES QUESTION: What is the BEST way to shred BELLY FAT? ANSWER: There are many, many different approaches you s...

7 Exercises to Torch Stubborn Fat Faster

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

7 Exercises to Torch Stubborn Fat Faster

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

Burn Belly Fat with Ab Ball Curl Up

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

Burn Belly Fat with Ab Ball Curl Up

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

5 Tips for a Hard Body and Toned Abs

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

5 Tips for a Hard Body and Toned Abs

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

14-Day Summer Rapid Fat Loss Jumpstart

Start <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">burning body fat today</a>---Summer is right around the corner. No more excuses or wasting time! Do 14 days of hard training and disciplined eating and you will have the jumpstart you need to continue changing your body. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwFe8mD_zrlP60HU0Q94YqWOUfTwzb-x0iU-gNEsP1_nhxD0bsUujrVONNMnErwRD-otcaw-cNALkFXiJWq2Le8ws8tVzWyJ8OaCFv41kK3qysoQ2PiPaK7eokzu_7vGiWw7lPKminm69W/s1600/Side+squat+finish.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwFe8mD_zrlP60HU0Q94YqWOUfTwzb-x0iU-gNEsP1_nhxD0bsUujrVONNMnErwRD-otcaw-cNALkFXiJWq2Le8ws8tVzWyJ8OaCFv41kK3qysoQ2PiPaK7eokzu_7vGiWw7lPKminm69W/s320/Side+squat+finish.jpg" /></a></center> This is not a quick weight loss gimmick. You must keep working. Start shaping your body and losing fat and weight for good. Don't you want your healthy, lean body? Make it happen! Start burning the belly fat, butt fat, low back fat and upper back arm fat today. Any of those fat areas sound familiar? I think we all have dealt with one or more of those stubborn fat areas. Do you know what to do about it? Download your <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI" target="_blank">FREE 14-Day Accelerated Fat Loss Program</a> and get started! Stop wasting money on fitness gadgets and quick weight loss programs that don't work long-term. They just leave you fatter and frustrated. Here are 3 things that will help you burn total body fat: 1. Start a healthy meal plan filled with whole, natural foods. Fruits, vegetables, lean meats, nuts and low-fat diary products fit the bill. Severely limit sugars, fast foods, processed foods and foods in a box or bag. 2. Drink only water and unsweetened drinks most of the time. Drink about half your body weight in ounces every day. So, if you weigh 150 pounds, drink at least 75 ounces of water every day. This will improve your health and help with weight loss. 3. Start building muscle mass and burning fat at the same time. You must change your body's composition to more muscle and less fat. This will speed up your metabolism and help you burn more calories every day. You don't need to be a body builder but you need to burn the fat (to an acceptable body fat percentage) on your body and build muscle mass. And, you must do more than cardio exercise to change your body's composition. "Cardio only" will not lean out your body. Your body will also shrink because muscle takes up less space than fat. Over time, you will begin to lose weight and the weight will stay off. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI" target="_blank">FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut.</a> <div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

14-Day Summer Rapid Fat Loss Jumpstart

Start burning body fat today ---Summer is right around the corner. No more excuses or wasting time! Do 14 days of hard training and disci...

5 Causes of Your Belly Pooch

So, you can't get rid of that frustrating belly pooch no matter how hard you try? Fine tune your exercise and nutrition program and start shrinking your pooch. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD4t5cbLSQbXjSIKQ0B_3RW2y-JWA_meXrV5LLzsK-U8oNZxuExTj2g5ecU6XoWz43cfBY_05BclcHQ7H_xCpEDzPB8M52Y-dM5WZTt0mJvgH_G6qYA2K1ydW0VxjwpJ7Wh3Sh7y57tKB5/s1600/belly+pooch2.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD4t5cbLSQbXjSIKQ0B_3RW2y-JWA_meXrV5LLzsK-U8oNZxuExTj2g5ecU6XoWz43cfBY_05BclcHQ7H_xCpEDzPB8M52Y-dM5WZTt0mJvgH_G6qYA2K1ydW0VxjwpJ7Wh3Sh7y57tKB5/s320/belly+pooch2.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYedevdsFSLl6gPcEIJE3YgHJMyrrxrHsYgPLqD_jEpVQuxddDPhv-ALG_TPN1cmHhaPa92P318Pe9i1LMSBXE6ENJBGWxgcGKG_LbY-XRu2HewSegGSL4UxIVAZnwEbh2Z7Dk1KbG8u5v/s1600/belly+pooch4.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYedevdsFSLl6gPcEIJE3YgHJMyrrxrHsYgPLqD_jEpVQuxddDPhv-ALG_TPN1cmHhaPa92P318Pe9i1LMSBXE6ENJBGWxgcGKG_LbY-XRu2HewSegGSL4UxIVAZnwEbh2Z7Dk1KbG8u5v/s320/belly+pooch4.jpg" /></a></center> The 5 main causes of your belly pooch: 1. <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Excess belly fat</a>. The primary ways to burn your belly fat and total body fat are with <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">clean eating</a> and regular strength/interval cardio training. There are no shortcuts. 2. Weak deep core stabilizing muscles. Don't focus on over-training the superficial abdominal muscles like the rectus abdominis (six pack abs). It would be like a thin crust of ice on top of liquid. You need a firm foundation under your superficial abdominals for support and definition. This will also help you burn <a href="http://myfitnesshut.blogspot.com/2011/10/subcutaneous-vs-visceral-fat-whats.html#.UKSV4eS_BLc">dangerous visceral fat.</a> You need to do isometric core exercises to stabilize deep core muscles. This is a surprise to many people. Isometric core exercises build up the deep stabilizing muscles and give tone to your entire core area. Isometric exercises help you build strength and burn fat without moving much. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieJ3a3l0y4y3iFDods74WOAhVenemPaPsdDACqLgLuOcUOg8WON14n1YqsgnVAUr1eixs35gTWLCxj_p525cWLdhfj9qcjFyyaduyWoU_ygj9hq2BxzOJeHOyGkK6zAWU-SYIcLu0C9acM/s1600-h/ball+plank.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5434201430451608514" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieJ3a3l0y4y3iFDods74WOAhVenemPaPsdDACqLgLuOcUOg8WON14n1YqsgnVAUr1eixs35gTWLCxj_p525cWLdhfj9qcjFyyaduyWoU_ygj9hq2BxzOJeHOyGkK6zAWU-SYIcLu0C9acM/s320/ball+plank.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> Isometric exercises are very underrated. They are great for building muscles, stabilizing muscles, building strength, improving power and burning fat. 3. Weak lower abdominal muscles. Trying "spot reduction" won't work. You should train your whole body. Your body knows where to lose the fat. Some good lower ab exercises are hanging leg raises, hanging or sitting knee-ups, ab ball rollouts, ab ball jackknifes and reverse incline crunches. A good flexibility exercise is the kneeling hip flexor stretch. 4. Forward-tilted pelvis. This is a postural problem that can be caused by weak hamstrings, weak abdominals, weak glutes, tight hip flexors, tight back muscles or a combination of all the problems. Correct your forward-tilted pelvis with exercises such as glute bridges, planks, kneeling hip flexor stretches and supine pelvic tilts. General strengthening of deep core stabilizing muscles will also help correct the forward tilt. 5. Stand up and sit with correct posture all the time. Don't slouch your shoulders. Engage your deep core muscles throughout the day. As you sit, stand and walk during the day, keep upright posture and brace your core (like getting ready to take a punch to the gut). This will make a huge difference as you strenghten your core day after day, all day. Balance the strength and flexibility in the frontside and backside of your upper body. There is no replacement for correct posture. It that's simple. Ready to burn your belly pooch? 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 Workouts</a> and start shaping your body faster! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

5 Causes of Your Belly Pooch

So, you can't get rid of that frustrating belly pooch no matter how hard you try? Fine tune your exercise and nutrition program and sta...

7 Top Exercises to Burn Belly Fat

Tired of belly fat? Good. You can't burn major belly fat without burning total body fat also....so, get your mindset ready to do exercises that will work major muscle groups, build muscle mass and torch body fat. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdWmDIh8tzycXbAOfLgQGY_kbpNWda8KvWNDGNh5DJxETkeOUao2QpWpw42Cj_HX4TSV72QuI7WXM9v8LVJXtin10p2etdPXtbdQP_6zz-HAuaHN91L-TVkFaO71yZi5GYG7KVZkoxVIUx/s1600/mountain+climber+cross+body.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdWmDIh8tzycXbAOfLgQGY_kbpNWda8KvWNDGNh5DJxETkeOUao2QpWpw42Cj_HX4TSV72QuI7WXM9v8LVJXtin10p2etdPXtbdQP_6zz-HAuaHN91L-TVkFaO71yZi5GYG7KVZkoxVIUx/s320/mountain+climber+cross+body.JPG" /></a></center> All body fat is not equal. For instance, butt fat is healthier than belly fat, according to the International Journal of Obesity (and many other sources). Their research shows that belly fat increases risks of heart attack, stroke, diabetes and premature death. <a href="http://rapidfatlossandsixpackabs.com/" rel="nofollow" target="_blank">3 Veggies to Eat to Burn More Abdominal Fat</a> Women tend to carry too much fat on the butt, hips and thighs while men tend to carry too much <a href="http://myfitnesshut.blogspot.com/2012/06/3-secrets-for-losing-stubborn-stomach.html#.UWaczKLqmuI">stubborn belly fat.</a> The research showed that women with more butt fat/thigh fat than belly fat have better blood sugar levels, blood fat control and slower fat turnover (prevents inflammation and promotes metabolic health). I'm sure you don't want either one hanging on your body. And, you need to know the difference between subcutaneous and visceral fat..... Subcutaneous fat is found just underneath the skin and may cause dimpling and cellulite. Cellulite causes skin to dimple, pucker up or lump up. There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. There are no quick fixes for cellulite. Visceral fat is located in the abdomen and vital organs (such as the liver) and it can be deadly. It can also infiltrate your muscles and heart. Even if you are skinny, you can have visceral fat. Work to <a href="http://myfitnesshut.blogspot.com/2012/07/2-reasons-why-body-fat-defines-obesity.html#.UWab-qLqmuI">shrink your waist size.</a> Here are 7 top exercises to burn dangerous belly fat while transforming your body: 1. Squats - Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular abdominal exercises. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsAiZld072Sqeamu4pOFPD87ntIZzMRw4rRPv4XEO949VXQpFJoj7D1tc8Ttq9ayZus85UstdOhkI4BUFHDh8QPu9ukCaN1QmLyOx9BMJ8-eE0o508sjwgDwf3LExrP3Nl7pFb5dXq9sdl/s1600/squat.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsAiZld072Sqeamu4pOFPD87ntIZzMRw4rRPv4XEO949VXQpFJoj7D1tc8Ttq9ayZus85UstdOhkI4BUFHDh8QPu9ukCaN1QmLyOx9BMJ8-eE0o508sjwgDwf3LExrP3Nl7pFb5dXq9sdl/s320/squat.jpg" /></a></center> Squats have a greater impact on your body's muscle-building, metabolism and energy expenditure than probably any other exercise. Your legs (especially quadriceps, hamstrings and glutes), abdominals and lower back are targeted. Even your arms and shoulders will feel the effects of the exercise. 2. Cross-Body Mountain Climber - The cross-body mountain climber is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders. You will need high levels of core strength to do this exercise the right way for each set. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdWmDIh8tzycXbAOfLgQGY_kbpNWda8KvWNDGNh5DJxETkeOUao2QpWpw42Cj_HX4TSV72QuI7WXM9v8LVJXtin10p2etdPXtbdQP_6zz-HAuaHN91L-TVkFaO71yZi5GYG7KVZkoxVIUx/s1600/mountain+climber+cross+body.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdWmDIh8tzycXbAOfLgQGY_kbpNWda8KvWNDGNh5DJxETkeOUao2QpWpw42Cj_HX4TSV72QuI7WXM9v8LVJXtin10p2etdPXtbdQP_6zz-HAuaHN91L-TVkFaO71yZi5GYG7KVZkoxVIUx/s320/mountain+climber+cross+body.JPG" /></a></center> It is a versatile exercise in that you can do it on level ground, on an incline, as a warmup, as cardio or as a workout exercise. I like to include cross-body mountain climbers as part of a bodyweight cardio session. Do the cross-body mountain climber this way: a. Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don't let your hips sag and don't point your butt in the air during this exercise. b. Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don't let your foot touch the ground as you do the movement. Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions. 3. Plank on Stability Ball - Variations include side planks, planks with leg lift, plank with hip abduction, etc. Planks also build the deep stabilizing core muscles. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhj7e2mOeHsq1KxkOQ59iOKzlN2z1unf77xNhyphenhyphenalvB9Yd3b42obptkAoQFplPk0X6zuUOXPOYGh1DA7D-6yVcoIdqX6F5x_zHvRuSI4U8sNJ66-T4cB43558KswrExH0sQhx2XPnFkgpE/s1600-h/plank+on+swiss+ball.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5361193154710147490" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhj7e2mOeHsq1KxkOQ59iOKzlN2z1unf77xNhyphenhyphenalvB9Yd3b42obptkAoQFplPk0X6zuUOXPOYGh1DA7D-6yVcoIdqX6F5x_zHvRuSI4U8sNJ66-T4cB43558KswrExH0sQhx2XPnFkgpE/s320/plank+on+swiss+ball.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> Start with the plank exercise you are ready for. If you are a beginner, the prone plank is the place for you to start. And, an exercise like plank with leg abduction works your hips as well. The stability ball plank is a great core exercise to advance you from the prone plank exercise on the floor. The ball plank strengthens and stabilizes your deep, foundational core muscles even more than the regular plank. Balancing on the ball while holding the plank position is not easy. a. Place your elbows on the ball and balance on your toes while keeping your body in a straight line. b. Hold the plank position for a count of 5-10 seconds without moving. The ball will move, so it is a challenge to hold the right alignment. This will obviously improve your balance. Your abs and shoulders will also work much harder. Keep your head in line with your torso and brace your torso (as if taking a punch to the gut). 4-5. Ab Ball Rollout/Ab Ball Jackknife. Do these exercises back-to-back as a superset. This challenging superset will improve your strength, balance and coordination. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitDBox0kSS299PtwOWTMkYJVqDsCtG5Q7U2ZspHZRaC5inbLSx-IqWrxqvJV4vNZc1Cmti2fdcPNG9BY_Jj6jYvsC4UFhn0qrcMorbv9NaT2XqjTtdq7YwXnTNyoCTfiDgI8PwFYj5s6mA/s1600/Ab+Jackknife+start.bmp"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5465638581732875266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitDBox0kSS299PtwOWTMkYJVqDsCtG5Q7U2ZspHZRaC5inbLSx-IqWrxqvJV4vNZc1Cmti2fdcPNG9BY_Jj6jYvsC4UFhn0qrcMorbv9NaT2XqjTtdq7YwXnTNyoCTfiDgI8PwFYj5s6mA/s320/Ab+Jackknife+start.bmp" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUBMSNpdxpMotcj-_AgkBXwQYaFFOuHZ7iNrnR0ZnpZZpJVXY74UG5Of9lCdreWMVj8yvNlwhmuiWfU0Un8HhOMmI-XAET-EO2ZeBO6P-Y753M6qM_eNPyhz1gA2CaOsneQlAuJ0OCdR9P/s1600/Ab+Jackknife+finish.bmp"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5465639919291221010" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUBMSNpdxpMotcj-_AgkBXwQYaFFOuHZ7iNrnR0ZnpZZpJVXY74UG5Of9lCdreWMVj8yvNlwhmuiWfU0Un8HhOMmI-XAET-EO2ZeBO6P-Y753M6qM_eNPyhz1gA2CaOsneQlAuJ0OCdR9P/s320/Ab+Jackknife+finish.bmp" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> Do the ab ball jackknife this way: a. Place both shins on the stability ball with both hands on the ground (arms straight). Keep hands a little wider than shoulder width. Keep your body in a straight line from head to feet. b. Roll the ball toward your chest with your legs together. Bend your knees to your chest as far as you can. The movement should be controlled and steady throughout. c. Roll the ball back to the starting position. That's 1 repetition. Do the ab ball rollout this way: <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaIx2UaJ_jEWMsOaCnjBw64KJcalGQas24xjHs8_zkam3Hl_7TrUjbKVGOsePTqEQ6h06D5UV3_trbv0PGsTqq4OMDNM-02t2RkOFtTFeeFdQyC5HPEVGPxwAJB5MjLEwW3aMPRtVH3Ryk/s1600/Ab+Ball+Rollout+Start2.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaIx2UaJ_jEWMsOaCnjBw64KJcalGQas24xjHs8_zkam3Hl_7TrUjbKVGOsePTqEQ6h06D5UV3_trbv0PGsTqq4OMDNM-02t2RkOFtTFeeFdQyC5HPEVGPxwAJB5MjLEwW3aMPRtVH3Ryk/s320/Ab+Ball+Rollout+Start2.jpg" /></a></center> <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ9Lx6CwEwSOCpt1IAOggXZnnoNRygBRvqqn2cuZeIY7CykJh6yax4L6kiBoiU2YBqreV-9LSNWHCqAJnZTxvONJiLCvWt9fy5R7bNBpRzyzwiTgzeFaxG9K3XDbpadZBiu2FrSKhh0s2y/s1600/Ab+ball+rollout+finish2.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ9Lx6CwEwSOCpt1IAOggXZnnoNRygBRvqqn2cuZeIY7CykJh6yax4L6kiBoiU2YBqreV-9LSNWHCqAJnZTxvONJiLCvWt9fy5R7bNBpRzyzwiTgzeFaxG9K3XDbpadZBiu2FrSKhh0s2y/s320/Ab+ball+rollout+finish2.jpg" /></a></center> a. Start with the ball in front with your elbows on the ball. b. Roll the ball out slowly and keep your abs braced (as if taking a punch to the gut). As you straighten your torso you will feel your abs stretch and extend. Return to the starting position. 6-7. Standing DB Shoulder Press/Bentover DB Row - Do these exercises back-to-back as a superset. Standing Shoulder Press - This is one of the best exercises to work the entire core area (just brace during execution). <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijnCpRD7o6Bi2UEOQ1rEyXrQuasdNjNlgOwbpD8rNkw61wnHINpBxiXnfXphPH8wpvQidEBxP_wkJxRfBDyCF5PIcKfPHOI_hTOxdCfYATJKuqizf1UMwhHl6pRX-idbltvtuQ2U2D5NGc/s1600/shoulder+press3.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijnCpRD7o6Bi2UEOQ1rEyXrQuasdNjNlgOwbpD8rNkw61wnHINpBxiXnfXphPH8wpvQidEBxP_wkJxRfBDyCF5PIcKfPHOI_hTOxdCfYATJKuqizf1UMwhHl6pRX-idbltvtuQ2U2D5NGc/s320/shoulder+press3.jpg" /></a></center> Bentover Dumbbell Rows - If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine. Rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. Your obliques will also get quite a workout. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG1wDDUJobFa1Vpbdo5lKkr9h1npksjkR6gtGgF7qa5i6Jli7vyb8Wk3mbO6pnhZVL4YDY9qZwKzjAFEKpGv9Guw869W3I3Aah7mEv0uWaYC4hikvYzH3fdsZQL2zaq6Uq5dbPXA9b0FoI/s1600/DB+Row+start.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG1wDDUJobFa1Vpbdo5lKkr9h1npksjkR6gtGgF7qa5i6Jli7vyb8Wk3mbO6pnhZVL4YDY9qZwKzjAFEKpGv9Guw869W3I3Aah7mEv0uWaYC4hikvYzH3fdsZQL2zaq6Uq5dbPXA9b0FoI/s320/DB+Row+start.JPG" /></a></center> If you experience back pain doing two-armed rows, then try doing one-armed rows so you can support your body with the other arm. Do two-armed bentover dumbbell rows this way: --With your feet about shoulder width apart, bend over and grab the dumbbells. Keep your back straight (don't bow or arch back) and keep your head in line with your torso. Look straight down during the exercise. --Pull dumbbells up to your side until they make contact with your ribs. Keep your elbows close to your side during the exercise. As you pull the dumbbells up, squeeze your shoulder blades together. --Don't curl the dumbbells as you lift. Curling will allow too much use of your biceps. This is primarily a back exercise. Return the dumbbells until your arms are fully extended. That is one repetition. Get started burning! 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 Workouts</a> and start shaping your body faster! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

7 Top Exercises to Burn Belly Fat

Tired of belly fat? Good. You can't burn major belly fat without burning total body fat also....so, get your mindset ready to do exerc...

5 Top Body Fat Burners You Can't Buy

If you use body fat burners that actually work, and continue to consistently use them, you won't have to ever worry about too much body fat again! Warning: It will take longer than you think but you're closer to your fat loss goals than you think. Make the long-term commitment. <center><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIhgqtDSLY191KP-d4CnrOvzybm3Ckrzw-9YIVj0DME08OlvOO5aylFnQmEdKRob21p0DzM8O2vS0zkMvuN-m8NLK7qYs1zF0NrUITSEqzGBx48tsvTduCBORblIVpBintPN1XqGPpzCir/s1600/MB+rotational+throw+finish.JPG" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIhgqtDSLY191KP-d4CnrOvzybm3Ckrzw-9YIVj0DME08OlvOO5aylFnQmEdKRob21p0DzM8O2vS0zkMvuN-m8NLK7qYs1zF0NrUITSEqzGBx48tsvTduCBORblIVpBintPN1XqGPpzCir/s320/MB+rotational+throw+finish.JPG" /></a></center> You don't have to buy any fat burner supplements that either won't work or will only give you a short-term boost. Here are 5 Top Fat Burners that will always work: 1. Make frequent changes to <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">your workout program.</a> Here are some examples: ---vary the workout intensity, repetitions and rest periods ---change the duration of your workouts ---change your exercise routine (try new exercises) every 1-2 weeks ---use different methods such as supersets, circuits and blasts ---use very little machine weight exercises and cardio machine routines (machines do too much work for you) You don't have to workout for 2 hours to get huge fat loss results! Shorten your weight training workouts to 50 minutes or less and ramp up the intensity! Shorten your interval cardio workouts to 20 minutes. Research has proven that <a href="http://myfitnesshut.blogspot.com/2011/07/short-bursts-burn-fat-faster.html">short bursts are very effective fat burners.</a> Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises. Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions. 2. Shorten and intensify your interval cardio workout! Too many long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense interval cardio sessions also burn more fat and calories during and after your workout! Research has proven that short bursts are very effective fat burners. Interval cardio sessions of 20 minutes will burn plenty of fat. I recommend sprint and incline intervals on grass. 3. Make needed changes to your eating habits. Its possible to have layers of fat on top of your muscles. Eat whole, natural foods. And, track your calories in a journal until you have a good idea of how you need to eat to burn fat. Don't ruin great workouts by eating bad food with a million calories! It will be easier to eat right if you plan your meals for the week. And, instead of eating out during the day, pack your food. This will protect you from binge eating and haphazard eating (i.e. grazing). 4. Take your fat loss to a higher level with jump (plyometric) exercises and workouts. If you're having trouble sculpting your butt, hips and thighs, try more plyometric training. Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you. Effective fat burners are jump rope, squat jumps, lunge jumps, depth jumps, jumping jacks, tuck jumps, side-to-side hops and front-to-back hops. 5. Get deep sleep each night to improve your growth hormone levels which will improve muscle-building and fat loss. According to nutritionist <a href="http://www.endlessyouthandlife.com/personal-nutritionists-rehan-jalali-news/" rel="nofollow" target="_blank">Rehan Jalali</a>: "90% of GH secretion occurs at night. The circadian rhythms help determine the regulation of hormone released in the body. GH levels need to be maximized during sleep to help rebuild muscle tissue and increase lean body mass. In resistance trained individuals, GH release was lower during the first half of sleep and higher in the second half, whereas it was opposite in non-training individuals." "It’s very important to get deep sleep, according to one detailed study; because if you don’t, it could mean a major decline in GH output, which is bad news for muscle building. The same study showed that GH secretion was majorly associated with slow wave sleep and that when REM sleep declined, evening cortisol levels increased. Cortisol is a catabolic hormone that can break down muscle tissue." Use these effective fat burners to lean out your body and keep the weight off! If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels): <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a> Start shaping your body faster! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

5 Top Body Fat Burners You Can't Buy

If you use body fat burners that actually work, and continue to consistently use them, you won't have to ever worry about too much body ...

3 Reasons to do Ab Curl Ups and NOT Sit-Ups

The ab curl up is a good <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">core strength exercise</a> if done correctly. Your rectus abdominis (6-pack part of your abs) and obliques should do most of the work. Ab curl ups are also safer and more effective than sit-ups. 3 Reasons NOT to do Sit-Ups 1. There is a correct way to do sit-ups but most people are not familiar with the technique. The hip flexor muscles are preferentially recruited to do much of the work during incorrect execution of sit-ups. Hip flexors connect the spine and lower back. 2. Most people also round the lower back when doing sit-ups. This often leads to muscle imbalances and <a href="http://myfitnesshut.blogspot.com/2012/05/5-simple-steps-for-ridding-yourself-of.html#.UUlgphfMBLe">low back pain</a>. Neck pain can also happen if you do sit-ups with your hands behind your head. 3. Because of the injury potential from doing sit-ups, you are better off doing ab curl ups. You will also get a greater range of motion when doing ab ball curl ups. Here are 2 ways to do Ab Curl Ups: Ab Curl Ups on the Floor <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgavRuYB8Ljjuv6h8drccxF_N6Kt9Q9Q6iHzvVEGxWOUk5QaYqyxNpk_QWANP1nrRWu0wZ3bW-a_bkQvVcmBZNkjfXSfGjPOxU21bLhwDlB7CYLWZBGxRzgcSIxyag83OzViWDwxt5ZxRjo/s1600-h/ab+curl+up.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5293657817581503058" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgavRuYB8Ljjuv6h8drccxF_N6Kt9Q9Q6iHzvVEGxWOUk5QaYqyxNpk_QWANP1nrRWu0wZ3bW-a_bkQvVcmBZNkjfXSfGjPOxU21bLhwDlB7CYLWZBGxRzgcSIxyag83OzViWDwxt5ZxRjo/s320/ab+curl+up.jpg" style="cursor: hand; cursor: pointer; display: block; height: 200px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> Lie on your back, knees bent, arms crossed over your chest and feet flat on the floor. Adjust your pelvis so that your lumbar spine (lower back area) is in the neutral position (slight gap between your back and the floor). The lumbar spine should remain neutral so the low back is not injured. Your shoulders and neck shouldn't assist your abdominals during the movement. The movement should be slow. Curl up and bring your chin towards your chest. Curl up through the upper back and not the neck. Maintain a neutral spine and brace your abs (as if someone is going to punch you in the gut). Keep your ears and shoulders in alignment. Use your abdominals to curl your upper back off the floor. Don't move any other body part and keep your arms, shoulders, neck and legs relaxed as the abs pull you up. Your head and arms should curl up with your shoulders. Stop once your upper back is off the floor. Don't tilt your pelvis or pull with your thighs to lift your upper body. Hold for 2-3 seconds and return slowly to the floor. Use your abdominals to lower your upper back down to the floor. Don't move your head or arms as you return to the start position. You can add weight to your chest to make this exercise more difficult. Ab Ball Curl Ups <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTpaEwC-J6PtJKfEw59srR4sPyLpIdL6L04kvdJrORizslTFa_FHjShVWrTVhcvTmYjopA2jtedH29LawiXP-XhRHTo-gKj2-5HigIDKHSIL0zZY275CFwBiO_itR3CM5vpXiTanD0EQ0F/s1600-h/Ab+ball+curl+up+A.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5441223128541471170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTpaEwC-J6PtJKfEw59srR4sPyLpIdL6L04kvdJrORizslTFa_FHjShVWrTVhcvTmYjopA2jtedH29LawiXP-XhRHTo-gKj2-5HigIDKHSIL0zZY275CFwBiO_itR3CM5vpXiTanD0EQ0F/s320/Ab+ball+curl+up+A.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJrEuhKkMt8EDi7m8NQYjjHgLuee89L8MXf7gcU-Seqnf9p9iXUchRN4yEMvagklGU3-q93R-LBYxrqp-8hutBfDUUXHtjJAYPy1CGWifIejqj-SWHZIhwyH25vZ-XBguQRNPwHsbuNZu/s1600-h/Ab+ball+curl+up+B.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5441223384040582722" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXJrEuhKkMt8EDi7m8NQYjjHgLuee89L8MXf7gcU-Seqnf9p9iXUchRN4yEMvagklGU3-q93R-LBYxrqp-8hutBfDUUXHtjJAYPy1CGWifIejqj-SWHZIhwyH25vZ-XBguQRNPwHsbuNZu/s320/Ab+ball+curl+up+B.jpg" style="cursor: hand; cursor: pointer; display: block; height: 216px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a> Lie on your back on the ball, knees bent about 90 degrees, hands behind head and feet flat on the floor. Lie on the ball so that your back hugs the ball. Your shoulders and neck shouldn't assist your abdominals during the movement. The movement should be slow. Curl up and bring your chin towards your chest (to about 45 degrees). Curl up through the upper back and not the neck. Brace your abs during the movement (as if someone is going to punch you in the gut). Keep your ears and shoulders in alignment. Don't round your lower back when lifting your torso. Use your abdominals to curl your upper back up. Don't move any other body part and keep your arms, shoulders, neck and legs relaxed as the abs pull you up. Your head and arms should curl up with your shoulders. Don't tilt your pelvis or pull with your thighs to lift your upper body. Hold for 2-3 seconds and return slowly to the starting position. Use your abdominals to lower your upper back. Don't move your head or arms as you return to the start position. Curl up! 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 Workouts</a> and start shaping your body faster! <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a> </div>

3 Reasons to do Ab Curl Ups and NOT Sit-Ups

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

5 Top Fat Loss Secrets for Six Pack Abs and a Flat Belly

an interview with Mike Geary of <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" rel="nofollow" target="_blank">The Truth about Six Pack Abs</a> I had the pleasure of being interviewed recently by a fitness professional from NYC, Certified Personal Trainer, Geovanni Derice. The interview is below and I think you're going to like it... I reveal some of the hardest hitting strategies for getting rid of that stubborn stomach fat to uncover those flat six pack abs that everyone wants. "GD: Welcome Mike to our 4-ever-Toned Fitness Journal. For those who do not know you, please tell us a few things about yourself and how you can help our readers with their fitness and health. MG: Thanks for having me, Geo. Well, to go back a little, I have been heavily involved in fitness and sports for about 20 years now, ever since I was a teenager. Being involved in sports in high school got me interested in strength training and conditioning. At that point, once I started feeling more energetic, getting stronger, and looking better, I was instantly hooked for life. I'm 36 now and still addicted to the way living a healthy and fit lifestyle makes me feel energetic, confident, strong, and youthful on a daily basis. I decided earlier in my 20's that I wanted to make the commitment to help other people experience the excitement of being fit and getting in the best shape of their lives, especially since we've reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc. That's why I became a fitness professional. It just gives me so much satisfaction to help others, who have struggled for years to get in good shape, and show them that it can be done, and it can be fun in the process. I've expanded over the years from just reaching local individuals with personal training, into being able to help people all over the globe achieve their fitness goals with the reach of the internet. I only hope that my passion for fitness inspires people to take action and improve how they look and feel for life. GD: Now Mike, there's so many things out there as to what works and what does not work... if you had to pick 3 things that work time and time again to get flat lean abs, what would they be? MG: The first and most important thing to get control of in order to lose your belly fat and get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it comes to losing body fat so that you can see your abs. There's so much confusion these days about what a healthy diet that promotes fat loss really is... after all, we are bombarded by conflicting messages in the media about what is healthy and what is not, and you have all of these gimmicky diet books about low carb, low fat, high protein, vegetarian, fasting, atkins, south beach, liquid diets, and hundreds more. There's so much conflicting info, that the average consumer doesn't even know where to start when it comes to eating for fat loss. The second thing that works time and time again, is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat. In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves. For the third thing, let's talk about actually training the abs specifically. When it comes to training the abs, if you want real results, I always recommend forgetting about the crunches and situps for the most part. They are ok for someone that is really deconditioned, but most people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are one of the abs exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles. I provide a ton of great abs exercises in my book, but one of THE highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). The key to doing these and actually working the hell out of your abs is to curl your pelvis up as you raise your legs. Almost nobody ever does this right. To be honest, the majority of people cannot do this at first, but I provide some strategies in my book as to how to progress to doing these correctly. GD: What are people doing wrong when it comes to developing the coveted "6 pack abs"? MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are doing wrong to get those flat 6-pack abs is... are you ready for this? They spend entirely too much time focusing on training their abs! WAY too much time spent on abs exercises. Sounds crazy, but it's true. Remember, having a flat and visible six pack of abs is all about getting down to a low body fat percentage. In order to do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and increasing your metabolic rate. That just does not happen when you focus too much time training a small muscle group like the abs. Instead, you must use the majority of your time focusing on training the largest muscle groups of the body like the legs, back, and chest. That's what stimulates your metabolism and the fat burning hormones that will get you truly lean and sporting a flat sixxer! GD: Which exercises are the top exercises that people need to do if they are to get maximum defintion with their midsection? MG: When it comes to developing the abs themselves, I again refer to any kinds of hanging abs exercises, as well as some good floor abs exercises like lying leg thrusts (all described and illustrated in my book). However, maximum definition in the abs and midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics. If you want great looking flat abs, focus on those instead of focusing so much on training the abs directly! GD: When it comes to diet Mike, people really have tried millions of ways to get one thing... and that is fat loss. What recommendations have you used to successfully help your clients lose body fat and keep it off? MG: I have included a fully comprehensive discussion of this topic in my book, which accounts for almost half of the book, but I'll try to make some nice simple generalizations to get people started on the right path immediately. The most important thing is that your diet is as natural and unprocessed as possible. It almost always comes back to the overprocessing of food that makes it unhealthy, and makes it totally wreck your metabolism and hormone balance in your body. For example, why eat refined grains, when you can eat sprouted whole grains (keep in mind that I usually recommend strictly limiting grain-based foods overall for best results due to the problems with antinutrients and gluten in grains which are inflammatory). Why eat refined sugar, when you can get natural sources of sugar from a high nutrient whole food like fruit. Why eat highly processed, refined, and hydrogenated vegetable oils (these are THE worst thing in the modern diet), when you can eat natural sources of healthy fats like nuts, avocados, fish, eggs, coconut milk, organically raised meat, and so forth. The point is to not fall for some gimmick like extremely low carbs (although I do believe in a fairly reduced carb intake as that is a big problem for most people), low fat, super high protein, or any other combination that has you focusing on one macronutrient vs. another. Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. Trying to cut an entire food group out just works against what your body needs. I get into much more detail on this vitally important topic towards losing body fat (especially that stubborn stomach fat) for life in my book. GD: Thank you very much Mike for sharing with us all of this great information. I hope you enjoyed this interview and plucked several nuggets of info to get you motivated and started on showing off your flat abs shortly. If you don't already own a copy, be sure to pick up a copy of my <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" rel="nofollow" target="_blank">Truth about Six Pack Abs</a> and discover the entire system I've developed for ridding yourself of that extra ab fat for good! <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" rel="nofollow" target="_blank">Go here to see the results many of my readers are getting in losing stomach fat and getting lean abs.</a> <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

5 Top Fat Loss Secrets for Six Pack Abs and a Flat Belly

an interview with Mike Geary of The Truth about Six Pack Abs I had the pleasure of being interviewed recently by a fitness professional from...

10 Changes To Your Diet That Will Instantly Make it 90% Better

By: <a href="http://www.carbrotationdiet.com/cbae/?a=ogYT8ooe8" rel="nofollow" target="_blank">Jayson Hunter</a>, RD, CSCS Most individuals do not eat like they are supposed to. Out of those individuals, 95% of them don’t realize that by making 10 simple <a href="http://www.carbrotationdiet.com/cbae/?a=ogYT8ooe8" rel="nofollow" target="_blank">changes to their eating lifestyle</a> they can improve their diet by 90% along with improving their health and overall well-being. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVhuUisRZWH11jaSvhcuU9DjrWCy1KxM8cjbEdNT2KcYdxc6cqab3yPrOMdWxsQdBLXOqG-6oPOXatejt-Fkz8kMXsjD4h_gQOWjLM6GcIb-a3wk9K_APa14Pj8WYCMHoaT9-wNoncm7UI/s1600/healthy+food6.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVhuUisRZWH11jaSvhcuU9DjrWCy1KxM8cjbEdNT2KcYdxc6cqab3yPrOMdWxsQdBLXOqG-6oPOXatejt-Fkz8kMXsjD4h_gQOWjLM6GcIb-a3wk9K_APa14Pj8WYCMHoaT9-wNoncm7UI/s320/healthy+food6.jpg" /></a> Apply these changes to your diet today and you too will be experiencing an increased benefit to your health, probable weight loss, a leaner body, and likely improvements to your blood profile. This all equals a longer, healthier life. Now let’s get started so you can benefit from these 10 simple changes that everyone can make immediately. 1. Hydration: Is there a difference? Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and is a powerful antioxidant. You should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day. 2. Benefits of Fiber Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated. By simply eating at least 1 serving of fruit and vegetables at every meal should get you to the goal of 25-35 grams of fiber per day. 3. The Importance of Protein Eat lean protein sources which include; lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage cheese and other low-fat dairy products, and whey protein powders, at every meal. This will also help control insulin levels and satisfy hunger pangs which tend to promote fat storage. You will find yourself naturally eating less food throughout the day if you eat some type of lean protein at every meal. 4. Frequent Meals: Why? Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories. By also including your protein and vegetables at these meals you will tend to eat less overall thereby reducing your calorie intake. 5. What are Whole Foods? Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains. Try to minimize processed foods that come in a box or a bag. Instead choose whole grain choices such as whole wheat foods, oatmeals, and vegetables. 6. Healthy Fats: Yes, there are healthy fats Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases. 7. Superfoods Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” you should be incorporating into your daily meal plans. 8. Fat Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day. 9. Food Log: Yes, this is the most important step Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in your food and or exercise journal. 10. Food Labels Review food labels. Avoid foods packed with excess sugar, calories, or foods that contain any trans-fats. You should be looking for more natural foods and not overly-processed foods. Ingredients to look for and avoid or minimize if they are one of the top ingredients listed in the ingredients list: Sugar, High Fructose Corn Syrup and Hydrogenated or Partially Hydrogenated Vegetable Oil. If you see these ingredients listed at the top then that means the product is made up of that ingredient as it’s largest source. Now I don’t expect you to make every change in one day. What I do expect is that if you are serious about living a better life and a healthier life then you need to make these changes over the next 4 weeks. The best way to accomplish this task is to map out your plan. Create meal plans and have a plan of attack in place in regards to what you are eating and when. You will start to see just how easy it is to live a healthier life and achieve the goals that you desire. About the Author: <a href="http://www.carbrotationdiet.com/cbae/?a=ogYT8ooe8" rel="nofollow" target="_blank">Jayson Hunter</a>, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. He has worked with 1000’s of individuals in achieving their ideal body and has been published in numerous magazines. <div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;">Mark Dilworth, BA, PES</div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></div>

10 Changes To Your Diet That Will Instantly Make it 90% Better

By: Jayson Hunter , RD, CSCS Most individuals do not eat like they are supposed to. Out of those individuals, 95% of them don’t realize that...