Best Weight Loss Tips

5 Simple Steps for Ridding Yourself of Back Pain

Eliminate Back Pain Quickly Without Harmful Medications or Dangerous Surgery Millions of people <a href="http://www.losethebackpain.com/aff/index.php?w=FatSecrets&p=myfit">suffer from back pain unnecessarily</a> when there is actually a very simple solution, according to Jesse Cannone, certified personal trainer and back pain specialist. "Unfortunately, many people are led to believe that back pain is normal and we're all supposed to experience it... well, thankfully, that’s not the case. Eliminating back pain is not nearly as difficult as most people think or are led to believe... it can actually be easy!" says Cannone. Here’s the simple system that MUST be followed if you are looking for real, long-term, lasting relief: 1. Identify the cause – nearly all of the treatments people receive for back pain only focus on the symptoms and the health care professionals zoom in on only the problem area. The real key in eliminating back pain is to find out exactly what’s causing the problem... and most of the time it’s not even the back! 2. Address both the cause and the symptom – the best approach is a combination of treating the symptoms for pain relief while also addressing the underlying cause. 3. Be aware – many people suffering from back pain are not in tune with their bodies and during their treatment they do not realize what is working and what is not. In order to achieve long-term relief, you have to understand how your body works, what’s causing the problem, and what changes have to be made to correct it. 4. Consistent Focused Action - achieving success in anything requires consistency and focused action. Most people with back pain won't make the time to work on their problem each day... instead they take pain killers which mask the pain and allow them to cause more damage while they continue with their life. 5. Don't do what doesn't work - we already know that most traditional treatments for back pain don't work.... why waste your time, energy, and money? The real key to eliminating back pain is to identify the true cause of the pain and then address it with a combination of treatments to treat both the cause and symptoms. Over 80% of all back pain is caused by muscle imbalances... NOT a lack of pain killers or surgery! Find out what's going on in your body and take action. Because the rest of the article contains graphics and other images, we can't post it all here. To see the rest of this great article, <a href="http://www.losethebackpain.com/aff/index.php?w=FatSecrets&p=myfit">please visit this link.</a> There, you will find the conclusion of this article as well as many others that may help you get rid of your back pain forever. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

5 Simple Steps for Ridding Yourself of Back Pain

Eliminate Back Pain Quickly Without Harmful Medications or Dangerous Surgery Millions of people suffer from back pain unnecessarily when th...

Who Else Wants To Lose Weight Faster?

By Cassandra Forsythe-Pribanic, PhD, RD Some people have a love-hate relationship with fiber. On one hand you love it because it really fills you up because it’s either really bulky when you eat it (like bran and beans – insoluble fiber) or it expands and fills your stomach once consumed (like psyllium and flaxseeds – soluble fiber). On the other hand you may hate it if you don’t eat fiber very often (you give your broccoli to the dog at dinner), and it might make you gassy and uncomfortable. The good news is that you can get used to eating fiber, and won’t suffer from the bloating side effects. Fiber is non-digestible, meaning it has virtually no calories when you eat it. Also, it's essential for good health. There are two basic kinds of fiber: Soluble and Insoluble - You need both. As the name suggests, the soluble kind partially dissolves, forming a gel. The insoluble kind, found in bran, nuts and vegetables, is what "keeps you regular." In addition, it sweeps through the colon, pushing out particles that can otherwise lodge in little bulges in the wall and cause diverticulitis. The soluble kind, found in oats, legumes, fruits and barley, helps lower blood pressure, cholesterol and glucose levels. It lowers glucose levels by slowing the body's absorption of sugar, and consequently can help lower your risk of developing Type 2 diabetes. Studies show that soluble fiber also appears to substantially lower the risk of heart disease, according to the Harvard School of Public Health, especially those found in [real] whole grains like barley (not pulverized grains found in whole grain bread…) . According to the Mayo Clinic, men 50 and younger should eat about 38 grams of fiber a day; older men should eat at least 30 grams. Women younger than 50 should eat 25 grams of fiber a day; older women, 21 grams. In order to get this amount of fiber in your diet, incorporate whole-food fiber sources as often as you can. But, to start out, do not make your next meal a giant serving of beans. Change your diet slowly over a couple of weeks. And drink plenty of fluids. If you have issues still, you can take a food enzyme to help you break down fiber, like Beano. Due to the satiating and filling effects of fiber, it’s <a href="http://myfitnesshut.getprograde.com/prograde-fusion.html">great for weight loss</a> and maintaining a healthy body weight. Since it basically has no calories (because it’s indigestible), fiber can help make you feel full without adding extra energy you don’t need. It also sustains healthy blood sugar levels during a meal (by slowing the absorption of carbohydrate sugars in your diet), which keeps you from having blood sugar highs and lows that will make you feel hungry even when you just recently ate. Also, even more importantly, fiber when combined with protein can greatly assist in weight loss efforts and improve overall health as described in the following research investigation: • 89 Overweight women were given a high fiber (>35 per day) and high protein (30% dietary energy) diet for 10 weeks without restriction of energy intake. Compared to a diet higher in carbohydrate and low in fat, this high fiber, high protein diet helped women lose more body weight, more total fat, and more belly fat than the standard high carb, low fat diet. Total cholesterol and LDL (bad) cholesterol were also significantly lowered (Morenga, LT et al, 2010). And, to make fiber even more attractive, a very recent study by National Cancer Institute researchers found that there was a lower risk of dying from cancer in men and women who consumed a high fiber diet – men who ate at least 30 grams of fiber per day and women who had at least 25 grams had a 22% lower risk of dying from cancer than those who ate only 12 and 10 grams respectively (Park Y et al, 2011). Overall, fiber in foods is one of your best weight-loss allies along with high protein foods and plenty of real, unprocessed foods and beverages. It can also greatly reduce your risk of dying from cancer. To help you get enough fiber in your diet, choose foods rich in fiber like beans, fruit and vegetables, and look for new functional foods on the market (a food that provides health benefits beyond basic nutrition) that have added specialty fibers and even more filling power. <a href="http://myfitnesshut.getprograde.com/prograde-fusion.html">A Sneaky New Way To Get More Fiber Into Your Fat Fighting Nutrition Plan</a> Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Who Else Wants To Lose Weight Faster?

By Cassandra Forsythe-Pribanic, PhD, RD Some people have a love-hate relationship with fiber. On one hand you love it because it really fill...

What's Missing from Your Fat Loss Workouts?

Power exercises are missing from many people's <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">fat loss workouts.</a> From my observations of people at health clubs, many of you are working out at a slow pace most of the time. Unless you are injured or rehabbing, you can add some power exercises to your workouts. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4RqPr22EIs_XaLkT74jNxllfMG5nby_8sa-wre3lNYHjfemWy2g4c2GjILKLz5kwRrqnx960wZrOWbhRWzHfq6AEpMv-nX8qbkjpoCygXzE4QR_bUeUr40FWrlIdKzP3SoiI60TFD4bhE/s1600/R1-18A.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4RqPr22EIs_XaLkT74jNxllfMG5nby_8sa-wre3lNYHjfemWy2g4c2GjILKLz5kwRrqnx960wZrOWbhRWzHfq6AEpMv-nX8qbkjpoCygXzE4QR_bUeUr40FWrlIdKzP3SoiI60TFD4bhE/s320/R1-18A.jpg" width="320" /></a></div> Slow-paced cardio sessions and slow-paced weight lifting sessions should not be the way you workout all the time. If this describes you, your body is waiting to be awakened by full speed power exercises. Don't disappoint your body! If you want to burn fat faster and shape your body faster (and better), don't overlook power exercises during your workouts. Benefits of Doing Power Exercises to Burn More Fat Power is the ability to exert maximum muscle force in the shortest amount of time (rate-of-force production). Because power exercises are so intense and done full speed, they are great for burning body fat. 1. Among other benefits, power exercises recruit more muscle fibers (mainly fast-twitch fibers) more frequently which helps the fat-burning process. Recruiting your fast-twitch muscle fibers during your workouts will give you a more lean, toned looking body. Competitive athletes in speed sports have hard bodies because they train fast most of the time. You are also an athlete who can train fast! Doing this type of exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state. A good power exercise is squat jumps (with or without dumbbells). Before doing an exercise like this at full speed, you need to learn correct jumping and landing techniques. If you don't master these mechanics, injuries are coming your way sooner rather than later! Another not-so-obvious benefit of power exercises: you will never get bored doing them! They happen so fast that you don't have a chance to get bored. 2. For those of you who like to combine your weight training and cardio workouts, the use of power exercises would work well. Its pretty simple, but a very tough way to do your workout. Remember that cardio exercise doesn't have to be aerobic. Aerobic exercise is an activity that is done continuously for more than 2 straight minutes (like running on a treadmill). Research has proven that the heart health and fat burning benefits of anaerobic exercise (short bursts like jumps or sprinting intervals) are superior to aerobic exercise. Between each weight training exercise set, do 30-45 seconds of jump rope, mountain climbers or squat jumps full speed. It's just that simple and that tough! Rest about 1 minute between sets. Rest 2-3 minutes after completing the circuit and repeat the circuit 1 or 2 more times. This is an advanced workout technique and is guaranteed to give you maximum fat burn and heart health. 3. A common problem that exercisers run into all the time is---"I have hit a wall (plateau)!" All of the early success associated with starting an exercise program can send you into a tailspin when you reach a plateau. You become frustrated and wonder "what am I doing wrong?" You probably just need to change up your exercise routine and you'll be okay. There are many ways to change up an exercise routine----do new exercises, adjust the intensity, adjust the amount of weight, adjust the repetitions/sets, etc. One of the best ways to get you "out of your exercise funk" is to add some power exercises to your workout routine. Shorter, more intense workouts (weight training or cardio) will give you more fat loss gains. Here's an example: instead of doing cardio on the elliptical machine, do your cardio with a pair of power exercises. It can go something like this: --Full speed medicine ball chops, 1 minute --Slow jog or walk for 2 minutes --Full speed mountain climbers, 1 minute --Slow jog or walk for 2 minutes Just do this rotation for 20 minutes and you have a very intense cardio workout. And, on your weight training days, you could mix in some power exercises. Before you know it, you will have broken through your plateau! Try it. It works. Download your <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">FREE 14-Day Accelerated Fat Loss Program</a>, start burning max fat and start building your lean body! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

What's Missing from Your Fat Loss Workouts?

Power exercises are missing from many people's fat loss workouts. From my observations of people at health clubs, many of you are work...

Have You Ever Considered a Starvation Diet Plan for Weight Loss?

The less food you eat, the more weight you’ll lose, right? Sorry, but it just doesn’t work this way. If your idea of the perfect diet plan for weight loss is popping crackers and diuretics, you’re headed for disaster. Besides being downright miserable, a starvation diet can thwart your weight loss efforts and do some serious damage to your health. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBGDpgYFrelggvmmhh_pJzhaePl4XsDWO6TfjOTgRip4xk3sylTuO8OPdEkRwMDDjRNN0DY6n_TX0cGluHFQFy-KXlnhZwGgpx7hi2EFQw7WIoDHc_9i6YcHRfmysEEyiQf5Ec5T0b0HU_/s1600/hungry.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBGDpgYFrelggvmmhh_pJzhaePl4XsDWO6TfjOTgRip4xk3sylTuO8OPdEkRwMDDjRNN0DY6n_TX0cGluHFQFy-KXlnhZwGgpx7hi2EFQw7WIoDHc_9i6YcHRfmysEEyiQf5Ec5T0b0HU_/s320/hungry.jpg" width="226" /></a></div> Starving Slows the Fat Burning Process Your body relies on the nutrients in food (real food, not saltines) for fuel. When you starve yourself, it senses the downward shift in your caloric intake and kicks into starvation mode. When this happens, your metabolism will slow down and your body will hold on to stored fat in order to conserve energy. Lean muscle mass needs more energy to function than fat. Basically, the more lean muscle you have, the more calories you’ll burn. If you continue to starve yourself, your body will feed on your lean muscle tissue and make it even harder for you to lose weight. Obviously, if you starve yourself long enough, you’ll have no choice but to lose weight. But the weight loss won’t be healthy, and it will show in your appearance. You’ll become emaciated and your body will start to look like an old bag of bones (not joking). Starvation Diet Results Are Short-Lived The weight lost from starvation diets almost always comes back. Starvation slows your metabolism down. And it can take months for it to return to normal. As soon as you start eating again, you’ll likely gain all of the weight you lost back, plus a few extra pounds. In the end, you’ll wind up bigger than you were before you started starving. Starving Can Damage Your Health When you go without food, you don’t get any of the essential nutrients needed for good health. This can result in fatigue, kidney failure, heart failure, gallstones, ulcers, hair loss, muscle weakness and osteoporosis. This is just a short list of the physical problems a starvation diet can cause. We haven’t even touched on the mental stuff yet. It’s not uncommon for extremely calorie-restrictive dieters to struggle with depression, anger, indifference, memory loss, poor concentration, hallucinations and mood swings. Starvation can also increase your chances of suffering with eating disorders like bulimia and anorexia. In essence, your health will be a mess if you try to lose weight by starving. The worst part about it is that some of the health issues that arise from starvation diets can cause irreversible damage to your body and require long-term hospitalization or lifelong medical care. I’m not trying to scare you, but if you plan to turn starvation into a lifestyle, you’ll end up in a body bag way before your time. No amount of skinny is worth your life. Don’t let the desperation to lose weight push you to go on a starvation diet. This type of diet can destroy your health and make weight loss harder to achieve. The healthiest way to drop unwanted pounds is to eat right, manage portion sizes and exercise. Let <a href="http://www.beyonddiet.com">The Diet Solution Program</a> show you how a sensible diet plan for weight loss can work for you. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Have You Ever Considered a Starvation Diet Plan for Weight Loss?

The less food you eat, the more weight you’ll lose, right? Sorry, but it just doesn’t work this way. If your idea of the perfect diet plan ...

How to Burn Fat and Tone Your Upper Body Without Weights

Lifting weights (dumbbells, barbells, etc) is not the only effective way to <a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">burn fat and tone your upper body</a>. Medicine ball throws and passes are great exercises for toning your upper body. To get better fat burning results, mix up your training with weights, resistance tubing, medicine balls and bodyweight exercises. Here are 3 medicine ball exercises to do more often: Note: Use a medicine ball about 10% of your bodyweight for these exercises if you can control and throw it explosively. Use a lighter ball if needed and progress from there. Perfect your form for these exercises before progressing to full speed. MB Chest Pass The 2-handed medicine ball chest pass is a great exercise to burn fat, improve your power and core strength. This is an advanced power exercise that is performed at full speed. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIbcbs1TUG9JE1lLXX2p1ba8damDIUrkS0EI0tXB4wHCWqlM6qp3IS_NaGYNrEKtqC1_xLJw_cF9MXbk3c0NdHVXgyPovgnQuqmSgVD7xAsWNuT7qEsL6Gnd0iXh0RCT9SKJ-khsrI4Vk/s1600-h/Medicine+ball+2+handed+chest+pass.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5360686952009554690" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIbcbs1TUG9JE1lLXX2p1ba8damDIUrkS0EI0tXB4wHCWqlM6qp3IS_NaGYNrEKtqC1_xLJw_cF9MXbk3c0NdHVXgyPovgnQuqmSgVD7xAsWNuT7qEsL6Gnd0iXh0RCT9SKJ-khsrI4Vk/s320/Medicine+ball+2+handed+chest+pass.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 216px; height: 320px;" /></a> 1. Stand with your feet straight and in a staggered-stance. Generate power from your legs (then to your core) to pass the medicine ball. 2. Hold the medicine ball with both hands at chest level and your elbows flexed. 3. Push and pass the ball as explosively as possible. Don't let your shoulders shrug. 4. Repeat the pass as soon as possible with control and power. MB Soccer Throw The soccer throw with medicine ball is a great sports power exercise to improve your core strength and arm speed. The soccer throw works the muscles that you use to throw a ball or swing a racquet overhead. The soccer throw is also an advanced core exercise. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhktS8WcG0gmlL8K960OVC8C2q7FWqh7kwt3zwREZhMdxZc5gNv2TZdgaF-F8eDFXIlckOpVDz0ZFFGMwCXU96mE9rQV0defT49Ol4D5inHX-Lxr6U0f-bcZT4yEK0xlB7iJ61VzdMD6l0/s1600-h/Medicine+ball+soccer+throw.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5360081042184478594" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhktS8WcG0gmlL8K960OVC8C2q7FWqh7kwt3zwREZhMdxZc5gNv2TZdgaF-F8eDFXIlckOpVDz0ZFFGMwCXU96mE9rQV0defT49Ol4D5inHX-Lxr6U0f-bcZT4yEK0xlB7iJ61VzdMD6l0/s320/Medicine+ball+soccer+throw.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 216px; height: 320px;" /></a> Be sure to also use your legs as you throw the medicine ball. If you don't use your legs, you won't be able to throw at full speed. Don't stand straight up as you throw. Keep your back leg straight and your front leg bent. MB Rotational Throw Medicine ball rotational throw - Many everyday movements require coordination while rotating your body. This exercise is also very difficult to do correctly. When you get good at it, you will burn upper and lower body fat at a faster rate. <a href="http://myfitnesshut.files.wordpress.com/2011/01/mbthrow.jpg"><img alt="" class="aligncenter size-full wp-image-2955" height="444" src="http://myfitnesshut.files.wordpress.com/2011/01/mbthrow.jpg" title="Women's Sculpting Workouts Keep Weight Off" width="300" /></a> 1. Start with your stance a little wider than shoulder width, standing sideways. Hold the medicine ball with your arms extended but elbows not locked. 2. Swing the ball back and rotate your torso, shoulders, arms and head to throw the ball straight ahead (similar to swinging a baseball bat). 3. Transfer power from your lower body through your core and explode with the throw. Don't just use your arms to throw the ball. 4. Do all repetitions for one side and repeat with the opposite side of your body. Use throwing more often to burn more fat! Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

How to Burn Fat and Tone Your Upper Body Without Weights

Lifting weights (dumbbells, barbells, etc) is not the only effective way to burn fat and tone your upper body . Medicine ball throws and pa...

Interview: Fat Loss for Visible Abs

Fat Loss for Visible Abs -- Workouts, Nutrition, and Lifestyle Tips for Success by Mike Geary, author - <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33" target="_blank">The Truth about Six Pack Abs</a>, interviewed by Craig Ballantyne - CSCS, Men's Health Magazine Training Advisor CB: Mike, let's start off with some background on the types of people you train, and your training background. MG: Craig, I've been a Certified Personal Trainer for almost a decade now, and in recent years, I've become certified as a Nutrition Specialist as well. As for the types of people I train... I've trained everybody from skinny teenagers looking to add some bulk to their frame, to middle-aged housewives and businessmen looking to lose body fat, to senior citizens looking to get stronger and leaner in their golden years. CB: You have a site, The Truth About Abs. So...what the heck is the truth? MG: Well Craig, from what I see on a daily basis, one of the most common fitness goals people have is to get a flatter stomach and if possible, achieve some sort of a "six pack abs" appearance to their midsection. Unfortunately, most people struggle for years without ever achieving this goal. Instead, I see so many people waste so much of their time on worthless abs exercises, and falling for every gimmick product that comes onto their TV screen promising them a 6-pack in only 2 minutes a day while sitting on their couch. To be honest, seeing so many people over the years waste their hard earned money on all of these worthless ab gadgets, machines, and bogus fat loss pills was really getting under my skin. That's why I developed my Truth about Six Pack Abs Program. Over the last couple years, this program I developed has gained popularity worldwide, and has now recently become the most popular abs program on the internet with over 200,000 people in over 150 countries using my system. So what's the truth? The truth is that people are looking in the wrong direction to achieve this goal... abs exercises are NOT the answer to six pack abs! Sounds counterintuitive I know. In fact, ab-specific exercises are the LEAST important training aspect in getting a six pack. Most people think there must be some magical "underground" abs exercise that is going to finally get them their six-pack after years of struggling. The fact is, the real solution to seeing a visible six-pack is simply bringing your body fat % down to a low enough level to where the abs become visible. Most people already have a six pack hiding underneath their stomach fat and don't know it. This is generally about 10% body fat or lower for men, and about 16-18% body fat for women from my experience. Heck, even my 7-year old nephew has a six pack... do you think he got that by doing "abs exercises"? No way! He has a six pack because his body fat % is extremely low since he's so active running around playing all day at his age. So the most important aspect to getting visible abs is actually a properly designed full body training program, combined with good nutrition that can be maintained for life (instead of a short-term gimmick diet). CB: For a beginner, how much focus needs to be on abs? What other exercises would you give them for fat loss? MG: For beginners, I generally start them off with the most basic bodyweight exercises such as bw squats, bw lunges, bw step-ups, pushups, inverted body rows, along with basic dumbbell exercises like overhead presses, rows, etc. We also work on body stabilizing exercises like planks and side planks and a few stability ball exercises to make sure they've learned to properly engage their entire "core" area in stablizing the body. CB: What type of cardio/interval training do you use for fat loss? MG:The programs I design are almost entirely based on high intensity resistance training instead of cardio. In fact, my resistance training workouts get people sweating and huffing and puffing much more than any boring cardio workout ever will. The bottom line based on research as well as my personal experience... cardio is NOT necessary for fat loss! In fact, some of the leanest people I know NEVER do traditional cardio. Personally, I haven't stepped foot on a treadmill, elliptical machine, or stationary bike in about 8 years and I maintain single digit body fat year round. Now don't get me wrong about the cardio thing... in reality, I actually work on exercises that are much tougher and more intense than traditional cardio... I prefer wind sprints, hill sprints, swimming sprints, speed rope jumping, etc to complement my resistance training... all of which are more anaerobic in nature than aerobic. This type of training stimulates a vastly higher metabolic response in the body than steady pace cardio. Of course, most people can't just jump right into doing wind sprints without injury until they've gotten themselves into pretty good shape first. I use various resistance training methods and interval training for most people before they are ever ready to even attempt any type of sprinting. Free Tips for Losing Stomach Fat & Eating Healthier Discover the top 12 fat burning foods you didn't know Exercises that burn more fat than cardio Also get a free metabolic rate calculator to determine your personal metabolism CB: Tell us about your favorite bodyweight exercises and how you use them in a fat loss program. MG: I like to combine bodyweight exercises and free weight exercises into what I call "tri-sets" or "quad-sets" (aka - mini circuits). Basically, I pick 3 or 4 exercises that don't work the same body movements (non-competing) and combine them into high intensity mini-circuits for my clients. A great example would be: 1. mountain climbers for 20-30 seconds 2. dumbbell squat & presses (combination squat then press overhead) 3. stability ball leg curl-ins 4. stability ball plank holds (a little harder than a floor plank) This type of circuit can be done without much rest at all between exercises and we would repeat the circuit several times before moving to a new circuit. This creates a high intensity fat burning workout that works almost every muscle in the entire body. CB: Let's turn to nutrition. What is your fat loss nutrition philosophy? MG: I could talk about nutrition for hours and it's such a controversial subject, so I'll keep this brief... It doesn't have to be as complicated as the "diet gurus" make it out to be. It can be a lot simpler... 1. whole, unprocessed organic foods, as close to their natural state as possible 2. High nutrient density food choices instead of nutrient deficient processed foods 3. Fruits and vegetables (lots of vegetables) as your main source of carbohydrates instead of so much reliance on grains as is so prominent in our food supply these days 4. Moderate amounts of high quality protein at each meal 5. High fiber intake to help appetite control and glycemic control (maintaining more balanced blood sugar) 6. Don't neglect healthy fat intake from nuts, seeds, organic eggs, wild fish or fish oil, virgin coconut oil and olive oils, avocados, etc (helps appetite control and hormonal balance) Once you gain control over the aspects listed above, everything else usually works itself out in your diet... you no longer crave sweets or junk food because your body finally has all of the nutrients it needs. Another important thing that this style of eating does is that it tends to bring people naturally back to the proper amount of calories they need each day without having to attempt to count calories or anything like that. CB: How do you address "lifestyle" with your clients to help them lose fat? MG: One of the most important things I try to instill in my clients is that this has to become part of their lifestyle if it is ever going to work long-term. They need to make their health and fitness a priority in their life, and they must enjoy it...whether it's because they actually enjoy the actual exercise and healthy eating, or because they enjoy the feeling of strength or energy or confidence that it gives them. CB: Give us some of your unique fat loss stories. For example, have you ever made one small change to a client's program that helped them get through a plateau? Or has a client ever responded to one form of training that surprised you? Stuff like that... MG: I had one client a couple years ago... a guy in his early 30's...a classic case in reality. He'd been doing the same routine for years... about an hour of cardio 5 days/week while reading the newspaper, and then he'd finish it off with a few weight machines. He finally came to me because his body was actually getting worse despite his long workouts. I asked him to put his trust in me, and asked if he'd be willing to try something drastically different... I asked if he would fully give up his cardio for 6 weeks and follow one of my free weight training routines instead. I actually insisted that he didn't do any cardio at all during this experimental 6 weeks of change...only weights would be allowed. This was hard for him at first as he was so accustomed to just doing all of this boring cardio because it was easy. But easy workouts don't create a better body! The results were incredible... I think his strength improved about 30-40 lbs on almost all of his lifts during that 6 weeks while simulataneously losing about 15 lbs of body weight, and his beer belly shrunk down considerably to the point where he had to go out and buy some new pants with smaller waists. All of this by doing LESS CARDIO and more weight training (but in high intensity fashion). Another story... As far as clients getting new results from just a small tweak... A few people that have been stuck at a fat loss plateau have come to me and I gave them a simple nutrition trick to try. This simple change was to start basing their last full meal of the day around just meats with lots of veggies and salad... basically, no starches with dinner, just meat and veggies. As simple as that sounds, I've seen many people break their fat loss plateau just by implementing that into their diet. So many people think that their meals need to be based on starch like pasta or rice, but I think it's so much easier to lose fat when your meals are based around meat and vegetables instead of starch. I could go on, but I hope that gives your readers some useful ideas for now. CB: Thanks Mike! See what actual users of <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=33">The Truth about Six Pack Abs program</a> are saying. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Interview: Fat Loss for Visible Abs

Fat Loss for Visible Abs -- Workouts, Nutrition, and Lifestyle Tips for Success by Mike Geary, author - The Truth about Six Pack Abs , inter...

An Apple a Day Keeps Weight Gain Away?

I definitely recommend eating an apple or two every day. But, that won't necessarily keep you from <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">gaining weight and body fat</a>. Eating apples will help improve your health. For instance, pectin in apples helps lower LDL (bad) cholesterol. Apples are also great snacks any time of the day. One apple is 60-70 calories, so that's good. And, apples can be a part of an overall healthy, managed meal plan designed to help you lose weight or manage weight. They are a great source for fiber (about 5 grams per) which helps you eat less because you feel full for longer. But, there's more to the story...... <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY84urattDc2V324P43-8OAdjsYulr2nRb1Uoe85X-xVHr-YGWZexmJxjhe5b7fJRpocQQxcSN7MaInnbWf09pjTbVXNsO64sJoq0ggv7G9bZ8-xenEqddeBM00M6M8KoMzcHIXu4s2El4/s1600/Larry+Mondello+apple.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhY84urattDc2V324P43-8OAdjsYulr2nRb1Uoe85X-xVHr-YGWZexmJxjhe5b7fJRpocQQxcSN7MaInnbWf09pjTbVXNsO64sJoq0ggv7G9bZ8-xenEqddeBM00M6M8KoMzcHIXu4s2El4/s320/Larry+Mondello+apple.jpg" width="150" /></a></div>Courtesy: www.worthpoint.com We've all watched "Leave It to Beaver" re-runs. Remember Larry Mondello (real name Rusty Stevens)? What did he always have in his hand? That's right....he was always eating an apple. Larry Mondello was also overweight. I'm only making a point here, not poking fun. Excess weight gain is a serious matter. Despite what you might hear on infomercials, it does matter how much you eat. Calories do matter. If you consistently eat more calories than you burn, you will continue to gain weight. There are other factors at play in the weight gain process but "calories in, calories out" (absent medical reasons) is the most important piece of the weight gain or weight loss puzzle. Eating healthy does not guarantee against weight gain. Its popular these days to eat the "superfoods." I'm all for eating the "superfoods." But, “superfoods” or no “superfoods,” you must somehow transform your body to lean and healthy. Here are some tips: 1. You must burn more calories than you consume on most days in order to burn fat and lose weight. This is the law of thermodynamics. It applies no matter how hard you workout. The right amount of calorie deficit is the key to success. You cannot eat as much as you want (or maintain a calorie surplus) and still lose weight. On the opposite end, you can't starve yourself and expect to succeed long-term with weight loss and fat loss. Starvation will cause your body to go into survival mode and store fat. Researchers at the Fred Hutchinson Cancer Research Center found that losing weight and body fat with diet and exercise are more effective when done together. Doing either one alone is not as effective. The results of this randomized trial, led by Anne McTiernan, M.D., Ph.D., director of the Prevention Center and a member of the Hutchinson Center's Public Health Sciences Division, were published online in Obesity. According to the Hutchinson study, the majority of women who both improved their diet and exercised regularly shed an average of nearly 11 percent of their starting weight, which exceeded the study's goal of a 10 percent or more reduction in body weight. 2. Keep a food journal until you know when and how much to eat. Research has proven that you will have a better chance of succeeding with your meal plan if you keep a food journal. By logging your actual food choices, you are holding yourself accountable throughout the day and it helps you plan your meals better. 3. Get the guidance you need to succeed. A personal trainer provides valuable guidance and feedback. Have you tried every diet plan and exercise program without success? If so, get help. Research proves that having an accountability partner such as friend, spouse or personal trainer will help you succeed with weight loss and fat loss. 4. You must change your body’s composition! You must increase muscle mass to become a “fat-burning machine.” You can’t do this by just doing cardio exercise. You need a combination of regular weight training and short, interval cardio sessions. It takes hard work and many adjustments over a long period of time. Keep eating your apples and other "superfoods" every day.....but do all the other things it takes to change your body too! Download your <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">FREE 14-Day Accelerated Fat Loss Program</a>, start burning max fat and start building your lean body! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

An Apple a Day Keeps Weight Gain Away?

I definitely recommend eating an apple or two every day. But, that won't necessarily keep you from gaining weight and body fat . Eating...

Five Of The Best FOODS For Fat Loss

Five Of The Best FOODS For Fat Loss By Kevin DiDonato MS, CSCS, CES Everyone wants to eat right and/or lose weight. But not everyone knows what the <a href="http://myfitnesshut.getprograde.com/Best-Morning-Meals-to-Start-Day.html">best foods for fighting belly fat are.</a> Protein, fat, and carbohydrates (yes I said carbohydrates) will feed your metabolism-boosting lean mass helping you destroy belly fat forever! So what are the best foods for blasting away belly fat? Here is a list of my top five foods for weight loss: #5 Eggs Words cannot describe the <a href="http://myfitnesshut.getprograde.com/">fat fighting power of eggs.</a> One egg has high-quality protein, and plenty of essential nutrients like choline all in 70 calories. Pair with organic greens, a piece of whole wheat toast, and an apple or pear and you are well on your way to providing your body with fat fighting nutrients, including plenty of fiber to keep you feeling fuller for longer throughout the day. #4 Apples or pears with skin Apples and pears are another great way to add extra fiber to your diet. One large apple gives you 5 grams while 1 large pear gives you 7 grams of fat-fighting fiber. Fiber is perfect for curbing your appetite, which makes you eat less at meals or when snacking. Not only do pears and apples provide plenty of fiber, but they are fat free and cholesterol free. An apple gives 65 calories and a pear about 100 calories, making it a perfect healthy snack or a side dish at breakfast, lunch, or dinner. Pair together with low-fat cheese, yogurt, or all natural peanut butter to provide essential amino acids and making it a wholesome and nutritious snack. #3 Greek Yogurt So do Greeks know something we don’t? This amazing food is a staple in Greek and Mediterranean cultures and is frequently given to a bride and groom on their wedding night for vitality, energy, and strength. Why is Greek yogurt so good for you? Your typical yogurt is double filtered but Greek yogurt is triple filtered, resulting in a very creamy texture. Greek yogurt is higher in protein and lower in carbs than most commercial yogurts. This is a perfect treat for Diabetics and people who are low-carb crazy! Pair this together with nuts and a touch of honey for a sweet and savory treat packed with fat burning protein, low carbohydrates, and a healthy dose of fiber. #2 Sprouted Whole Grain (SWG) Breads Considered the “flourless” bread. This bread is unique because it is made directly from the sprouted seed, which provides more vitamins, minerals, essential amino acids, and fiber. You get the whole-grain goodness without the flour! This type of bread is made from a sprouted wheat berry, picked, ground up, and then added to the mixture, which makes it “flourless." High in protein, vitamins and minerals, and packed with plenty of fat-fighting fiber, this is the perfect item to include in your menu plan! Pair this with some grain-fed beef for a healthy steak sandwich, which packs plenty of nutrition and loads belly slashing fiber! #1 Whey Protein This widely used supplement is the byproduct of cheese manufacturing. The liquid left over is purified and made into whey powder, concentrated whey protein, or whey protein isolate. Whey powder is used in many products from bakery items to infant formula. Whey is power packed with essential amino acids, which are the building blocks for muscles. Research has shown only 56 grams of whey protein a day can help you lose weight without restricting your energy intake. This same research showed consuming whey protein resulted in a drop of 4 pounds, 1 inch off the waist, and a drop in body fat of 5 pounds! Pair this together with ice, a tablespoon of peanut butter, and some fruit for a healthy and nutritious snack with plenty of appetite-suppressing protein and plenty of fat fighting potential. Incorporating these five foods into a well-balanced diet plan will help provide essential nutrients needed to help you lose weight and keep it off. Fiber-rich foods have been shown to help curb your appetite which can suppress the desire to eating more. This will fight stubborn belly fat and help you stay healthy and fit for a long time to come! <a href="http://myfitnesshut.getprograde.com/prograde-metabolism.html">Discover The Fat Burning Secret Unlocked By $300,000 Worth Of Research</a> Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Five Of The Best FOODS For Fat Loss

Five Of The Best FOODS For Fat Loss By Kevin DiDonato MS, CSCS, CES Everyone wants to eat right and/or lose weight. But not everyone knows ...

Testosterone And Body Fat (High Testosterone=Low Body Fat)

Testosterone And Body Fat (High Testosterone=Low Body Fat) By Kevin DiDonato MS, CSCS, CES Have you looked in the mirror lately and seen someone almost unrecognizable? You look tired, old and fat. You have lost your mojo, your motivation, and your body. This may not be entirely your fault. You can blame poor diet, lack of exercise, and general sedentary lifestyle for some of it. <a href="http://myfitnesshut.getprograde.com/aging-and-testosterone-levels.html">Lower testosterone levels</a> might also be to blame for the change in you. This is not an uncommon experience for men across the world. Declining testosterone levels can result in depression, loss of fat-free mass, and change in mood. Increases in body fat and loss of lean mass can be a double-edged sword, with higher body fat levels resulting in a further decline in testosterone levels. Aging results in decreased hormone and testosterone levels. This decrease raises BMI and alters body fat distribution across the body. This altered body fat state can be attributed to decreases in lean mass. FREE Report, <a href="http://sportsfitnesshut.blogspot.com/p/how-to-knock-20-years-off-body.html#.Uht7DNK-2uI">Free Report: How to Knock 20 Years Off Your Body</a>. You will learn the top ways to naturally increase your testosterone levels. Do you want to go from this... <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0Ei2YC5oPzsU2KAHmNQLslw-gXkBVxFqV6KHLfSSt21Sngd0PC1CspL3X5Mu8LEzaOvnjlmuR6oCTeK64pVCGECAwdBN25PkjTTAQ_HrSY688AQo3cV4rXPQ6-tB_Us2WCmIB9Sh2OkaJ/s1600/beer_belly+low+testosterone.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0Ei2YC5oPzsU2KAHmNQLslw-gXkBVxFqV6KHLfSSt21Sngd0PC1CspL3X5Mu8LEzaOvnjlmuR6oCTeK64pVCGECAwdBN25PkjTTAQ_HrSY688AQo3cV4rXPQ6-tB_Us2WCmIB9Sh2OkaJ/s320/beer_belly+low+testosterone.jpg" width="320" /></a></div> To THIS? <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyR5yLVIyW9Yh-Bsuh7f33By5DGtSaObK8HsANZ1geY5NB7op4ILBIY_8DHcWmF-o5vaO2QVvp6znCwQtfP2ARug9U9iHIkFig5asVXBZa_BRroJ60VorSPxnPEnFERuOk6bpuc9j0_WcD/s1600/man+waist+high+testosterone.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyR5yLVIyW9Yh-Bsuh7f33By5DGtSaObK8HsANZ1geY5NB7op4ILBIY_8DHcWmF-o5vaO2QVvp6znCwQtfP2ARug9U9iHIkFig5asVXBZa_BRroJ60VorSPxnPEnFERuOk6bpuc9j0_WcD/s320/man+waist+high+testosterone.jpg" width="320" /></a></div> Increasing your testosterone levels, either naturally or with the help of testosterone replacement therapy, you can change your body for the better. Having higher levels of testosterone can make you, once again, feel the vigor or youth, increase your lean mass, and decrease your body fat stores. Research done by Snyder et al. concluded that increasing testosterone levels in men over 65 to what would correlate to mid-normal testosterone levels in young men has positive effects on body composition. With the supplementation, elderly men showed an increase in lean mass and a decrease in fat-free mass. The increases were mainly in the trunk, and in the arms and legs of the participants. Other research done by Vermeulan et al. concluded that the increasing the levels of testosterone in the body do have positive effects on muscle hypertrophy and increase fat-free mass. They also showed that in several incidences throughout their research, increased plasma testosterone levels had positive effects on fat-free mass, and lower testosterone levels had negative effects on fat-free mass, and increased body fat accumulation. Supplementing with natural testosterone boosters can help give you back that lean muscular look by shedding some stored body fat and improve your mood. Testosterone administration, under physician guidance, has been used to increase muscular strength and size, and as a way to decrease body fat and increase athletic performance. Increasing fat-free mass can improve self-confidence, self-esteem, and help promote a positive self-image all with the lean, muscular body that can be associated with <a href="http://myfitnesshut.getprograde.com/K20.html">increased testosterone levels.</a> Be sure and download your FREE Report, "<a href="http://sportsfitnesshut.blogspot.com/p/how-to-knock-20-years-off-body.html#.Uht7DNK-2uI">How to Knock 20 Years Off Your Body</a>." You will learn the top ways to naturally increase your testosterone levels. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Testosterone And Body Fat (High Testosterone=Low Body Fat)

Testosterone And Body Fat (High Testosterone=Low Body Fat) By Kevin DiDonato MS, CSCS, CES Have you looked in the mirror lately and seen som...

Your Fat Cells' Secret Weight Loss Weapon

Your Fat Cells' Secret Weight Loss Weapon By Mike Roussell, PhD It would seem kind of crazy to think that your fat cells would release compounds that would actually make them shrink in size, but they do. It is just up to you to take advantage of your fat cells’ self-destructive behavior. One way to do this is with the hormone adiponectin. Chances are you haven’t heard of adiponectin in the past as it is not well known outside of scientific circles. Let me get you acquainted. Adiponectin is a hormone released from your fat cells. Here are just a couple of the things that it does: 1. It helps break down fat so you can use it for energy (i.e., burn fat) 2. It improves how your body uses carbohydrates (which helps reduce their storage as fat) 3. It increases your calorie burning. Sounds great doesn’t it? How can you get more adiponectin? Here are a couple ways. 1. Exercise - One study published in the scientific journal Diabetes Care found that adiponectin levels increased by 260 percent after just 2-3 bouts of exercise. I always tell clients that exercise is like a booster shot, making your weight-loss diet work better. One of the ways it does this is by increasing adiponectin levels. 2. Lose a Little Weight - The more body fat you have, the less adiponectin your fat cells are going to release. The good news is that adiponectin will help you with the fat loss snow ball effect because the more weight you lose, the more adiponectin your fat cells will release, causing you to <a href="http://myfitnesshut.getprograde.com/prograde-metabolism.html">lose more weight.</a> It is just up to you to get the ball rolling. 3. Eat Salmon - The fats found in fish, like salmon or <a href="http://myfitnesshut.getprograde.com/essential-fatty-acid.html">omega-3 supplements like krill oil,</a> have been shown in animal studies to increase levels of adiponectin. It seems counterintuitive that fats help you burn fat, but this is just another example of the incredible power of omega-3 fats. Start getting your fat cells to work for you, not against you, by releasing more adiponectin. These three easy tips will get you started on your way to becoming a leaner, calorie burning machine. Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

Your Fat Cells' Secret Weight Loss Weapon

Your Fat Cells' Secret Weight Loss Weapon By Mike Roussell, PhD It would seem kind of crazy to think that your fat cells would release ...

4 Top Body Transformation Tips

You can't transform your body without significant fat loss. Fat loss will make your body more healthy and lean. Fat loss will also lead to lasting weight loss. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifZiVbcgiuOdEHycAyjfg1Anorp9syuB3Ko-CR7_d9NVnAd7Rvc5FqnZVlbro6p0nJN-mmZnerUHdnIQ1K0OkiUteepOUwgUfVRzN1uSJNcRt34un6ilQIi4ULlq-ee6YdQrTEPERaBp2S/s1600/DB+Bulgarian+split+squat.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifZiVbcgiuOdEHycAyjfg1Anorp9syuB3Ko-CR7_d9NVnAd7Rvc5FqnZVlbro6p0nJN-mmZnerUHdnIQ1K0OkiUteepOUwgUfVRzN1uSJNcRt34un6ilQIi4ULlq-ee6YdQrTEPERaBp2S/s320/DB+Bulgarian+split+squat.jpg" width="300" /></a></div>Courtesy: www.womenshealthsa.co.za What if the bathroom scale only showed you your body fat percentage and not your weight? A body composition change (less fat, more lean mass) is the key to permanent weight loss. In a study led by Eric J. Jacobs, PhD, American Cancer Society strategic director, Pharmacoepidemiology, researchers examined the association between waist circumference and the risk of death among 48,500 men and 56,343 women age 50 and older who had taken part in the Cancer Prevention Study II Nutrition Cohort, a subset of the larger Cancer Prevention Study II (CPS-II). “We were interested in looking at waist size because it’s strongly correlated to fat tissue in the abdomen, which is the most dangerous kind of fat issue,” said Jacobs. Jacobs and his colleagues found that people with very large waists (47 inches or larger in men, 42 inches or larger in women) had approximately twice the risk of death compared to those with the smallest waists (35 inches in men, 30 inches in women) during the study period. Give yourself the best chance to live a long, healthy life! Transform your body to lean. If you lose 20 pounds in 10 days using severe calorie restriction with no exercise (you probably won't have the energy to exercise), just about all of that weight loss will be lost muscle mass. Increase your muscle mass (with regular strength training) to permanently speed up your metabolism. Your body has to work harder to maintain muscle mass. You need to build a lean body that will give you good health and one that will last through the years of your life. If you rush the fitness process, it won't work. Here are 4 tips to help you transform your body: 1. Make the commitment to a lifetime of fitness and not just to a 4-week or 8-week exercise plan. And, you can't just go to the gym and "haphazard" your way to fat loss and weight loss success. A good fitness plan is based on basic science, research and evidence. A good fitness plan is also unique for every person. Two people following the same program will get different results because of individual differences. Don't underestimate the value of a personal trainer. Besides helping you visualize your fitness and health goals, a personal trainer will give you expert guidance and feedback. A personal trainer will also be your accountability partner. 2. Be honest with yourself (like why your fat loss efforts failed in the past) and set realistic fitness goals. 3. Improve your eating habits day by day based on a sound nutrition plan. You may need to make small changes at first. An example would be to cut out processed foods and replace them with whole, natural foods. You may need a pantry makeover! Don't starve yourself (severe calorie restriction). This will only encourage your body to store fat because it thinks you are starving. Eat small meals every 3-4 hours to keep your body energized and to keep your metabolism humming. Forget the quick weight loss gimmicks--they lead to yo-yo weight loss and even more weight gain! There are no quick solutions to permanent fat loss and weight loss. 4. Adjust your lifestyle to "fit in" exercise. That doesn't mean you need a gym membership. You need to be intentional about staying active (like walking every day) and exercising regularly. A home workout will do the trick. Be sure and download your <a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a> and start shaping your body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

4 Top Body Transformation Tips

You can't transform your body without significant fat loss. Fat loss will make your body more healthy and lean. Fat loss will also le...

3 Reasons Intense Workouts Tone Your Body Faster

If you have no time to waste working out....make your workouts more <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">fat-burn effective</a> by ramping up the intensity! This will shape and tone your body faster. That's what you want right? You want to look and feel your best--sooner rather than later! <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidTy5Z-O-RloNnc5MjWvcHFIsjt-tXjFqy6qOwpnZHoLUyVgY4EZzUZEhztORI2a90BEIowsnvmrHgwSBHkYv6sN5cdYW0dt2L12Wj6M2EEXHdkUaAFFMEH8SN-IYiaUTh8Qg3We9eCbTq/s1600/shoulder+press2.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidTy5Z-O-RloNnc5MjWvcHFIsjt-tXjFqy6qOwpnZHoLUyVgY4EZzUZEhztORI2a90BEIowsnvmrHgwSBHkYv6sN5cdYW0dt2L12Wj6M2EEXHdkUaAFFMEH8SN-IYiaUTh8Qg3We9eCbTq/s320/shoulder+press2.jpg" width="214" /></a></div> Get more progress with your fat loss and weight loss by working out smarter, not longer. Make it a goal to be finished with your workout in 45 minutes or less. Talk to your friends after your workout. Let's get right to it...here are 3 Reasons Intense Workouts Shape and Tone Your Body Faster: 1. Doing these types of short burst workouts will change your hormones allowing your body to naturally regulate fat burning, appetite and moods. Short burst workouts, such as interval cardio and circuit weight training had these advantages over the low-to-moderate intensity workouts: a) more release of fat from cells, b) more fat used as fuel during exercise and c) increased metabolic rate after exercise. All it takes is 20-30 minutes of workout time. FREE Report, <a href="http://sportsfitnesshut.blogspot.com/p/how-to-knock-20-years-off-body.html#.Uht7DNK-2uI">Free Report: How to Knock 20 Years Off Your Body</a>. You will learn the top ways to naturally increase your testosterone levels. For instance, do your interval cardio "on land" such as bodyweight cardio (examples: mountain climbers, burpees, leg circuits, etc.), jump rope and running in place. The key here is to speed up and shorten your cardio work to about 20 minutes. Research and my experience has proven that this type of cardio work is one of the best ways to tone up your body. 2. Doing this type of intense exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your workout! Research at Duke University, directed by Dr. Cris Slentz, supports high-intensity exercise for better fat loss. The eight-month study showed that people could lose weight with exercise and no dieting. Those who exercised intensely (especially using interval training) lost much more fat than those who exercised moderately. 3. Long, traditional 1-2 hour workouts can have a negative impact on hunger and stress hormones which can cause increased appetite and cravings for sugary and other fatty foods. Forget about weight loss and concentrate on fat loss. Build muscle mass, burn fat, change your body's composition and permanently speed up your metabolism so that you burn more calories during workouts, during the day and at rest. As time moves on, make frequent changes to your exercise routine or your body will adapt. That's when your progress begins to stall. There are many things you can do to change up your routine such as choosing different exercises, rest periods, supersets, speeds, etc. You can change up exercises every workout if you want (but not necessary). Here are 3 high intensity workout methods to burn more fat and calories: Trainer's Note: Strength train your movements and not just your muscles. Bodyweight strength exercises are good for this purpose. You will burn more fat because you will be training all muscle groups. Some call this functional strength training. 1. Add more one-legged strength exercises such as step ups, single leg squats, Bulgarian split squats, lunges, single leg good mornings and single leg medicine ball exercises to your workout routine. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTXJ-LgdZdZAXFrJC6k1YXiuyGE4RyFmt-7srZLaz-feH66_xJMtD0qGlaPpe17pSiHCUibShU5wxKL0i3Cz-3z-Smo3v8UmjQugkoctH6dyYOOeXkrmuEIfoXOf_cOMqq9Hjzg4TK_1Qg/s1600/Side+lunge.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTXJ-LgdZdZAXFrJC6k1YXiuyGE4RyFmt-7srZLaz-feH66_xJMtD0qGlaPpe17pSiHCUibShU5wxKL0i3Cz-3z-Smo3v8UmjQugkoctH6dyYOOeXkrmuEIfoXOf_cOMqq9Hjzg4TK_1Qg/s320/Side+lunge.jpg" width="216" /></a></div> These types of exercises are more intense than two-legged exercises. Doing these exercises with circuit weight training using supersets (with lighter weights) adds even more intensity to your workout. Rotate heavy and light lifting days. According to the research, doing heavy weight lifting will give you exercise-induced testosterone increases. Of course, this will help you build muscle mass. Women can lift heavy weights without fear of getting too bulky. Your repetition range for exercises should be between 3-5 (you would have a difficult time lifting these repetitions). You would typically do 4-5 sets of each exercise. Doing some of these exercises with your eyes closed will improve limb position sense (proprioception), balance and will help you burn more fat and calories. Balance training also improves your core strength. One last strength training tip would be to do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press. 2. Add more intensity to your workouts by exercising your body in all 3 planes of motion. This also improves your multi-planar balance. An example would be a grouping of walking lunges, side lunges and transverse lunges. Want more intensity? Exercise on different surfaces such as grass, sand, astro-play and soft surfaces. 3. Do cardio blasts. This is a very intense form of exercising. You will get great fat burning results. Cardio blasts could work this way: between each weight training exercise set, do 30-45 seconds of a high speed cardio exercise like jump rope, mountain climbers, sprints or squat jumps. Devote more time to strength training and less time to cardio. That way, you will build more muscle mass, burn more fat and lean out your body faster. Ready to get started? Download your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">FREE Bodyweight 500 Metabolic Workout</a>, start burning max fat and start building your lean body faster! Mark Dilworth, BA, PES <a href="http://yourfitnessuniversity.com">Your Fitness University</a> <a href="http://myfitnesshut.blogspot.com">My Fitness Hut</a> <a href="http://herfitnesshut.com">Her Fitness Hut</a> <a href="http://sportsfitnesshut.blogspot.com">Sports Fitness Hut</a> <a href="http://rapidfatlossandsixpackabs.com">Rapid Fat Loss and Six Pack Abs</a>

3 Reasons Intense Workouts Tone Your Body Faster

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