Are There Over 20 Nasty Chemicals in Your Burgers?

<i><b>The "bionic burger" that won't decompose even after 18 years? Even mold and bacteria refuse to eat this...</b></i><br /><br /><b><i>by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer<br /><br />He is also co-authors with Catherine Ebeling - RN, BSN of <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">Fat-Burning Kitchen</a></i></b><br /><br />Whether you choose to believe the exact story that this popular video below portrays is up to you. However, I think we all know that there are some major issues with the sources of food in popular fast food chains, and the amount of pesticide residues, hormones, antibiotics, preservatives, and other nasty chemicals in typical fast food meals. Check this story out:<br /><br /><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/mYyDXH1amic" width="420"></iframe><br /><br />I know that the story in that video may sound a bit embellished, and that's possible... however, I've seen news stories of dozens of these types of informal experiments that random people have done over the years with popular fast food burgers that won't decompose even after years in their basement. <br /><br /><b>Seriously, if even mold refuses to consume these burgers and buns, is this really something that we (and our children) should be putting in our bodies?</b> What chemicals, preservatives, etc are in this fast food that is preventing even mold and bacteria from being able to consume this "food"? <br /><br /><b>And can we really consider this to be real "food" at all?</b> <br /><br />Here's another example of these types of experiments below... about half way through this video, you see some shocking examples that this woman kept from her own experiments:<br /><br /><iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/4IGtDPG4UfI" width="560"></iframe><br /><br />I hope this gives you something to think about in terms of what we are putting inside our bodies if we choose to consume fast food. Don't we deserve better? Don't our children deserve better food?<br /><br />I personally have not eaten a meal at any of the major fast food chains in years. I will eat burgers sometimes, but only from restaurants that use higher quality ingredients. And at home, I choose to only use <a href="http://www.grasslandbeef.com/StoreFront.bok?affiliate_no=524" rel="nofollow" target="_blank">grass-fed organic beef,</a> as we've discussed the superior nutrition of grass-fed beef dozens of times in this newsletter previously.<br /><br />Please share this article with your friends and family to help them avoid the nutritional disaster lurking in fast-food.<br /><br /><b>-Catherine Ebeling and Mike Geary are co-authors of the popular ebook, <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">Fat-Burning Kitchen,</a> which shows you how to totally revamp your kitchen to make your body a fat-burning machine!</b><br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br />

Are There Over 20 Nasty Chemicals in Your Burgers?

The "bionic burger" that won't decompose even after 18 years? Even mold and bacteria refuse to eat this... by Mike Geary - Ce...

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How the Coffee Plant Helps Fat Loss Workouts and Recovery

<b>You are probably getting half the health and exercise benefits from the coffee plant.</b><br /><br />When you buy coffee at the store or at the coffee house, do you ever stop to think how those coffee beans got to the store? Think again...<br /><br /><b>How to get Full Benefits from the Coffee Plant:</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrj2WQNHl5dMJxl6xCHfpmBpPCwJAPZ00AlpXuISa-GNgeKaZJmNjWWEptA4ds5uvXwUZBtF_3WK67FkDBHq2hOr_s6Lpay3lhHrqYAjf0H0CM5L_M1y5GTRc39acsMdGujFvNNAkFwQ5h/s1600/coffee+plant.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrj2WQNHl5dMJxl6xCHfpmBpPCwJAPZ00AlpXuISa-GNgeKaZJmNjWWEptA4ds5uvXwUZBtF_3WK67FkDBHq2hOr_s6Lpay3lhHrqYAjf0H0CM5L_M1y5GTRc39acsMdGujFvNNAkFwQ5h/s320/coffee+plant.jpg" width="320" /></a></div><br /><b>1. If you are a coffee drinker, you are getting some health/performance benefits from the caffiene.</b><br /><br /><strong>a. How does caffeine affect your exercise performance?</strong> First, more caffeine is not necessarily better. One or two cups of coffee will help your exercise performance. Improved exercise performance will increase calorie burn and fat burn.<br /><br />Researchers from the University of Luton reviewed 39 published caffeine studies. They found that caffeine users improved endurance exercise performance and short/high intensity exercise performance by 12.4% when compared to groups using placebos.<br /><br />Caffeine is also found in many foods and drinks. Research has shown that one cup of coffee has positive effects on decision-making, alertness and reaction time. <br /><br /><b>b. There are also several studies that report that regular coffee drinking (with or without caffeine) may help prevent diseases such as type 2 diabetes, Parkinson's disease and liver disease.</b> <b>Coffee is antioxidant-rich due to the high level of polyphenols.</b> This helps protect your body's cells from damage due to free radicals in your body.<br /><br /><b>Designer coffees loaded with sugars don't help your fat loss, weight loss and health. Keep that in mind when you go to your favorite coffee house.</b> <br /><br /><b>The risks associated with moderate caffeine use are pretty small (about 3-4 cups a day).</b> If caffeine is part of your diet, use it wisely. The U. S. Food and Drug Administration has stated that caffeine does not increase the risk of or contribute to heart disease, cancer, bone loss or high blood pressure. If you already have one of these conditions, you may need to consult with your doctor before drinking coffee regularly. <br /><br />Of course, coffee does not work magic. You still need to consistently do things such as eat right, exercise regularly, sleep well, etc.<br /><br /><b>2. Chances are, you are not getting the other benefits from the coffee plant.</b><br /><br /><b>According to this excerpt from an article written by <a href="http://myfitnesshut.getprograde.com/coffeebean-benefits.html" rel="nofollow" target="_blank">Cassandra Forsythe-Pribanic, PhD,</a> Coffeeberry® will help your workout recovery and health:</b><br /><br />["Scientists from the Faculty of Sport and Tourism in Belgrade, investigated the <b><a href="http://myfitnesshut.getprograde.com/anti-aging-care.html" rel="nofollow" target="_blank">effects of Coffeeberry®</a></b> concentrated extract on the recovery of 20 college age athletic men and women. These participants were either given two 400 mg capsules of Coffeeberry® each day for 28 days, or a placebo.<br /><br />After one month, participants taking Coffeeberry® had improved recovery from intense exercise compared to those taking a placebo. The Coffeeberry® extract increased blood levels of Total Antioxidant Capacity, while decreasing blood lactate (a common marker of muscle fatigue), and increased their Heart Rate Recovery Index.<br /><br />This indicates that Coffeeberry® can be useful for people who exercise intensely and often, which allows them to exercise harder more often."]<br /><br /><b>Unfortunately, Coffeeberry® must be eaten right away or it will spoil.</b> In the past, the Coffeeberry® fruit was thrown away and the coffee beans inside of the fruit were saved to make the coffee we drink. <br /><br /><b>Scientists have found a way to preserve the <a href="http://myfitnesshut.getprograde.com/anti-aging-care.html" rel="nofollow" target="_blank">Coffeeberry® in powdered form.</a></b> So, now you can get the full benefits of the coffee plant!<br /><br /><b>Enjoy your workout today!</b><br /><br />Download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /></div><br />

How the Coffee Plant Helps Fat Loss Workouts and Recovery

You are probably getting half the health and exercise benefits from the coffee plant. When you buy coffee at the store or at the coffee hous...

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15 Bodyweight Strength and Bodyweight Cardio Exercises to Torch Fat

<strong>Are you ready to burn major fat and sculpt your body? Get ready to use your bodyweight as your equipment.</strong> It will just cost you your time and hard work!<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiILXA-RAvg0XSYL9gsN2TpBzyCXQd_TCwocQ9S8q70tvA1CSLc30Bj50Lare7xc6Hl3qSKqDi1-sHj3J0RXjB6rZfLADWzU5NtnX_tuRBN9vz6N225ogmS1gftdwtw3kRS1p_aLE4Aqcmm/s1600/Deep+knee+bend.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiILXA-RAvg0XSYL9gsN2TpBzyCXQd_TCwocQ9S8q70tvA1CSLc30Bj50Lare7xc6Hl3qSKqDi1-sHj3J0RXjB6rZfLADWzU5NtnX_tuRBN9vz6N225ogmS1gftdwtw3kRS1p_aLE4Aqcmm/s320/Deep+knee+bend.bmp" width="216" /></a></div><br /><b>Let's get right to work.....</b><br /><br /><strong>Bodyweight Strength Workouts</strong><br /><br /><strong>Yes, <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI" target="_blank">bodyweight strength workouts</a> will transform your body to "lean and mean."</strong> Just get ready for short and tough workouts. <br /><br /><strong>Bodyweight strength workouts allow you to burn fat using natural body motions. Machines limit your natural range of motion. Try doing a squat on the Smith Machine and see how natural that feels.</strong><br /><br /><strong>Machine workouts can be beneficial for beginners. But, even beginners should not stay with the machines for too long. Why? Because machines also stabilize your body for you.</strong> You need to develop strength that allows your body to stabilize itself. Also, no two people have the same exact motions.<br /><br /><strong>Bodyweight strength exercises allow you to train in all 3 planes of motion (machines usually limit you to training in 1 plane of motion--sagittal).</strong> You need to exercise with up, down, rotating, twisting, pushing, pulling and side-to-side motions. Train movements and not just muscles.<br /><br /><b>Research at Duke University, directed by Dr. Cris Slentz, supports high-intensity exercise for better fat loss.</b> The eight-month study showed that people could lose weight with exercise and no dieting. <b>Those who exercised intensely (especially using interval training) lost much more fat than those who exercised moderately.</b> <br /><br /><b>According to the research, the high-intensity exercisers had these advantages over the low-to-moderate intensity exercisers:</b> more release of fat from cells, more fat used as fuel during exercise and increased metabolic rate after exercise.<br /><br /><strong>Here are some effective bodyweight strength exercises:</strong><br /><br /><b>If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI" target="_blank">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><br /><strong>1. Pushups on Medicine Ball</strong> - <strong>This is a tough exercise that not everyone can do.</strong> If you need to start with a regular pushup, that's definitely okay. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirViU0fj_siECIZJWpqlEep34kV82XhTbbLt3eF-ld1NZyr2YAYeKREm6BJqZCGjYzKenXpN3oCat7LnIQ4VYJg6oQSJ7-oUGIoJqhSdgDdxFGKyFdjY349RofFfdmVNPF2rDZiOBymeeR/s1600/pushup+on+medicine+ball.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirViU0fj_siECIZJWpqlEep34kV82XhTbbLt3eF-ld1NZyr2YAYeKREm6BJqZCGjYzKenXpN3oCat7LnIQ4VYJg6oQSJ7-oUGIoJqhSdgDdxFGKyFdjY349RofFfdmVNPF2rDZiOBymeeR/s320/pushup+on+medicine+ball.bmp" width="320" /></a></div><br /><strong>How to do pushups on medicine ball:</strong> <br /><br />Put both hands on the ball at arms length. Keep your body straight and torso braced (as if taking a punch in the gut) throughout the movement. Keep your head in line with your torso at all times. Lower your body down to the ball and back to starting position. <br /><br /><strong>This type of pushup requires adequate core strength to do it properly.</strong> The pushup on medicine ball will build your upper body stabilizer muscles (chest, arms, shoulders, core, etc.) needed to increase your bench press or other upper body strength exercises.<br /><br /><strong>2. Deadhang Pullups - The pullup is not just a back muscle exercise. Deadhang pullups are even tougher!</strong> Pullups work your lats (and other back muscles), core, shoulders, arms, chest, biceps and improve grip strength. That's why you should be doing pullups.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwqBOGa_7UZLiytTe3iclSjPTlZsMFkTKev2ihbFD56MaULOaBv_i0R-OL7tMt-7pxB2rMx786pzbNVhTv2OaYDlZtyKJhc8k8j9ALdt984kiD0oWjUlbSLPiTF0k6Hh0-pK5_Iv4FKRxz/s1600/pullup+start.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwqBOGa_7UZLiytTe3iclSjPTlZsMFkTKev2ihbFD56MaULOaBv_i0R-OL7tMt-7pxB2rMx786pzbNVhTv2OaYDlZtyKJhc8k8j9ALdt984kiD0oWjUlbSLPiTF0k6Hh0-pK5_Iv4FKRxz/s320/pullup+start.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoQrE4uIF5n-X6TtAY95TjNfZv1G8CbsGD4tMVrw42FJjkiPUHndV2poedWQZT31_bYIaDHbBCeejuwgwrYc6VZzJlkxR8BlMIl5BUQ7KSGqohPoBVbz58qaaydgY04_fHuX_v_mXwoUIC/s1600/pullup+finish.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoQrE4uIF5n-X6TtAY95TjNfZv1G8CbsGD4tMVrw42FJjkiPUHndV2poedWQZT31_bYIaDHbBCeejuwgwrYc6VZzJlkxR8BlMIl5BUQ7KSGqohPoBVbz58qaaydgY04_fHuX_v_mXwoUIC/s320/pullup+finish.JPG" width="320" /></a></div><br />--Hang (arms extended) from a pullup bar with your palms facing away from your body, your arms straight and your feet crossed together with legs bent about 90 degrees. Pull yourself up until your chin passes the bar. <br /><br />--A wider grip (greater than shoulder width) will work your lats more. A closer grip (shoulder width or less) will work your middle back muscles more.<br /><br />--If you lack grip strength, you can use straps to help.<br /><br /><strong>Use proper technique when doing a pullup:</strong><br /><br />--Don't jut your chin out (it strains your cervical spine).<br /><br />--Don't swing. It makes the pullup easier by using momentum. You need to pullup, not swing up.<br /><br />--Don't let your chest collapse because that puts too much stress on your shoulders.<br /><br />--Don't arch your lower back too much. You want your abdominal muscles to be engaged when you do the pullup. Keep your torso braced (as if taking a punch to the gut) during the pullup.<br /><br />--When you start the pullup, drive your shoulder blades down and squeeze them together. This will engage your shoulder stabilizers more.<br /><br /><strong>Don't be afraid of the pullup exercise. Pull it out of the closet and start doing them!</strong><br /><br /><strong>3. Plank on Stability Ball</strong> - Isometric bodyweight exercises cause most if not all of your muscles to work during an exercise. To do the plank, you get into position and hold for a period of time (like 20 seconds). Many core exercises are great isometric exercises.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG7O_AyH82CWotHSILC5PooMJVrPkso1fvzWqsSjgi7x2C-ubukPaYV3xZLlmkwydFLkU4nSUo388ADQOZUiBUqVN-vzRl1VA89prdFjH8Z5K_T5V8XXpNCVQzb07qq7bgeek3yyQyyxJB/s1600/ball_plank.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG7O_AyH82CWotHSILC5PooMJVrPkso1fvzWqsSjgi7x2C-ubukPaYV3xZLlmkwydFLkU4nSUo388ADQOZUiBUqVN-vzRl1VA89prdFjH8Z5K_T5V8XXpNCVQzb07qq7bgeek3yyQyyxJB/s320/ball_plank.jpg" width="320" /></a></div><br /><strong>4. Step Ups - The bodyweight step up is one of the best leg toning and strengthening exercises available to you.</strong> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq562Kf3ewLzTu6kdnXcXedxAWAGqArf8L2pBkTl-7Ra25Juml3tW2U89ZOfBtl4Vl-t6ITWrykCQK-CJ7bzHCaBBvhyphenhyphenMzllJLPtRQqGYcvil12gSoIsER9ngcfg7UeXXpbI2QQDgmstbF/s1600/step+up+with+knee+lift.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq562Kf3ewLzTu6kdnXcXedxAWAGqArf8L2pBkTl-7Ra25Juml3tW2U89ZOfBtl4Vl-t6ITWrykCQK-CJ7bzHCaBBvhyphenhyphenMzllJLPtRQqGYcvil12gSoIsER9ngcfg7UeXXpbI2QQDgmstbF/s320/step+up+with+knee+lift.bmp" width="216" /></a></div><br />Step ups will also improve your dynamic balance. <strong>Its not that easy to balance all your weight on one leg (with good form) while stepping up onto a platform.</strong> <br /><br />--Face a bench or platform (knee high) and put your right foot on the bench. Your knee should be bent 90 degrees. Don't do this exercise with dumbbells until you have mastered the bodyweight version.<br /><br />--As you lift your body on your right leg, keep your body erect (don't bend over) and look straight ahead. Balance on your leg for 1-2 seconds and descend. Don't let your left foot touch the platform.<br /><br />--Do all required repetitions on the right leg and switch to left leg.<br /><br /><strong>You may have to start with a platform lower than knee-high. Your hamstrings and butt will be worked more with a higher platform.</strong><br /><br /><strong>5. Lunges - Use bodyweight <a href="http://myfitnesshut.blogspot.com/2010/01/bodyweight-exercise-series-good-lunges.html#.UHZ5Am_A_w0" target="_blank">lunges as part of your dynamic warm-up</a> or as a strength exercise.</strong> Lunges are great for adding muscular balance and dynamic balance to your lower body because you work one leg at a time (stronger leg can't compensate for weaker leg).<br /><br /><strong>You also need adequate core strength to keep your body upright during the lunge.</strong> Walking lunges improve your speed because you use the same pathways it takes to run fast.<br /><br /><strong>When you do the walking lunge, don't let your front knee go past your foot and don't let your back knee touch the ground on the descent.</strong> Also, don't let the front thigh go past parallel to the ground.<br /><br />To work your hamstrings more, lunge out further with the front leg. A shorter lunge will work the quadriceps more. Most people need more hamstring strength to prevent injuries.<br /><br /><strong>Include walking lunges, forward lunges, reverse lunges, clock lunges and side lunges in your workouts!</strong><br /><br /><strong>6. Squats - Do single leg squats, Y-squats, split squats, squats on BOSU (pictured below), Bulgarian split squats, side squats, sumo squats, prisoner squats, sissy squats, etc. Include some sort of squat exercise in every strength workout.</strong> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrErCb8pEsaCa0wyZ4vYctLOuf-LUv0KVDFNAW6fZcGAbTl5j9CjQSy92gXqn-d2wKN5kxUYvK_8TOSNls0tn9LrIAkdRlBww0kErJFRQT_YoeFMkzT2GR0xwGoHDsaoWgoSADfvWqb3tF/s1600/squat+on+bosu.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrErCb8pEsaCa0wyZ4vYctLOuf-LUv0KVDFNAW6fZcGAbTl5j9CjQSy92gXqn-d2wKN5kxUYvK_8TOSNls0tn9LrIAkdRlBww0kErJFRQT_YoeFMkzT2GR0xwGoHDsaoWgoSADfvWqb3tF/s320/squat+on+bosu.jpg" width="213" /></a></div><br /><strong>7. Inverted Rows - Include bodyweight inverted rows in your workout routine to work your back muscles in a different way.</strong> I will see many people doing barbell rows and dumbbell rows but very few people doing inverted rows. And, inverted rows strengthen much more than just your back muscles...<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwfCR4MwihnvGwaHJTDXt9kslNO8G6yoVZiPuHniCdOzRA8zVMFcYwGfCQHb3CGsZ37zCus6Bbj3Q9Pb5sBjYZWUwEL36PDPfVT8BBs-WlWkugPr10hXdM0kMD4QHKG6yTk83KtyQkQLhw/s1600/Inverted+row+start1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwfCR4MwihnvGwaHJTDXt9kslNO8G6yoVZiPuHniCdOzRA8zVMFcYwGfCQHb3CGsZ37zCus6Bbj3Q9Pb5sBjYZWUwEL36PDPfVT8BBs-WlWkugPr10hXdM0kMD4QHKG6yTk83KtyQkQLhw/s400/Inverted+row+start1.jpg" width="223" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSeHV22wpG23mN8AFTLJKcV2yfJFAyhXxamqWJ9mlo57iDqvyT2wqOMvjEHYtU76FQzj-aZqnLRt5LGn4BypIAMF_iEtq9VFUCfISNoAoWlmWNBknW0TAar5yQvNIDf_5gYkn92vW2VN5-/s1600/Inverted+row+finish2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSeHV22wpG23mN8AFTLJKcV2yfJFAyhXxamqWJ9mlo57iDqvyT2wqOMvjEHYtU76FQzj-aZqnLRt5LGn4BypIAMF_iEtq9VFUCfISNoAoWlmWNBknW0TAar5yQvNIDf_5gYkn92vW2VN5-/s400/Inverted+row+finish2.jpg" width="223" /></a></div><br /><strong>Inverted rows build strength in your upper back, shoulders and arms. Your core muscles are also engaged during the movement.</strong> Inverted rows also improve your stabilizing strength in the low back, glutes and hamstrings. And, when you superset the inverted row with the pushup, you will get better muscular balance between the frontside and backside of your upper body.<br /><br />--Hang from the bar of a Smith Machine (back to the floor but not touching) and pull your chest up to the bar. <br /><br />--Keep your body in a straight line throughout the movement and brace your abs. Also, keep your head in line with your torso. Don't drop the head or jut it forward.<br /><br /><strong>8. Cross-Body Mountain Climbers - Do bodyweight <a href="http://myfitnesshut.blogspot.com/2012/09/5-reasons-to-do-cross-body-mountain-climber-exercise.html#.UHZ4Bm_A_w0" target="_blank">cross-body mountain climbers</a> if you're serious about taking your workout to another level.</strong> The mountain climber is a versatile exercise in that you can do it on level ground, on an incline, knee-across-your-body, etc. <strong>I like to include mountain climbers as part of a bodyweight cardio session also.</strong><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvVfpDs3NzOCuPvtQ_c2kPHK_WFWC_9g-TXlgbMO3nvDn01isEsrjApCEPOfZ-UuzDBa9j4mG5BjuMLT-bw5brMCcKocTMnMoEDdQOC3TDrb765m1EQe9vRykN0aoiww4466ZOMkQ2EdnO/s1600/mountain+climbers5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="202" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvVfpDs3NzOCuPvtQ_c2kPHK_WFWC_9g-TXlgbMO3nvDn01isEsrjApCEPOfZ-UuzDBa9j4mG5BjuMLT-bw5brMCcKocTMnMoEDdQOC3TDrb765m1EQe9vRykN0aoiww4466ZOMkQ2EdnO/s400/mountain+climbers5.jpg" width="300" /></a></div><br />You will burn more abdominal fat and overall body fat by doing cross-body mountain climbers.<br /><br />Either way, include cross-body mountain climbers in your workouts more often. It is one of the best and toughest exercises out there. It is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders. <strong>You will need high levels of core strength to do this exercise the right way for each set.</strong> <br /><br /><b>Do cross-body mountain climbers this way:</b><br /><br />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.<br /><br />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. <br /><br />Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions. <br /><br /><b>If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI" target="_blank">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><br /><strong>Bodyweight Cardio Workouts</strong><br /><br /><strong>Note: The exercises listed under "bodyweight strength exercises" can be used in a bodyweight cardio workout." (this gives you a dual strength/cardio benefit)</strong><br /><br /><strong>Burn more fat with bodyweight cardio (including running interval cardio).</strong> If you're bored with your cardio, just try bodyweight cardio! You won't get bored again. You need to ramp up the intensity of your cardio workout to get better fat loss and weight loss results.<br /><br /><strong>I don't recommend doing cardio exercise on machines. Cardio machines do alot of the work for you. Personally, running on cardio machines bores me to tears!</strong> Try doing sprint cardio intervals outside on grass and see how tough it is to fight against gravity, ground forces and the elements. You are forced to generate all the momentum and force.<br /><br />Here are some effective bodyweight cardio exercises:<br /><br /><strong>9. Cross-Body Mountain Climbers - see discussion above</strong><br /><br /><strong>10. Squat Jumps - Use the bodyweight squat jump exercise to better sculpt your body and burn more fat and calories during your workout.</strong> Squat jumps remain one of the best exercises to burn fat and help you lean and tone your body because of the high intensity. <br /><br /><strong>If you're having trouble toning your butt, hips and thighs then you need to do more squat jump exercises in your workouts.</strong> <br /><br />If you are into sports, squat jumps will also help to increase your speed and power for sports like track and field, soccer, lacrosse, tennis and basketball. <br /><br /><strong>To do the squat jump, descend into your squat, swing your arms back and forward and jump up explosively (reaching upward with your arms) and repeat for the required repetitions.</strong><br /><br />You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed jump (plyometric) training is not for you. Tuck jumps, pike jumps, platform jumps and lunge jumps are also very effective fat burners.<br /><br /><strong>11. Sprints - Sprinting burns fat like crazy! Sprinting is one of the best ways to get your total body lean and toned.</strong> It is probabaly one of the least used exercises done by general exercisers. And, you don't have to be fast, just run as fast as you can! To avoid injuries, always sprint on surfaces like grass or sand and never run on hard surfaces like concrete or asphalt.<br /><br /><strong>Sprinting activates your bulkier, shapely fast twitch muscle fibers. These fast twitch muscle fibers lie dormant when you do slow-paced cardio sessions (hint). Sprinting will really burn the fat on your butt, hips, thighs, hamstrings and lower legs. Fat will also be burned on your upper body.</strong><br /><br /><strong>It is important to properly warmup before doing sprinting intervals.</strong> A proper warmup is a dynamic warmup such as doing 5-10 minutes of jogging, walking lunges, half-speed sprints and three-quarters speed sprints. Do static stretches after your workout to bring your muscles back to normal length.<br /><br /><strong>To sprint efficiently and avoid injuries, you need to master correct running mechanics.</strong> Most people that I see at gyms need to work on running mechanics. Running the right way really does make running easier (and vice-versa).<br /><br /><strong>A 20-minute sprint interval workout is very simple---and tough! Do it this way:</strong><br /><br />--Run a 50 to 60 yard sprint<br />--Walk back to start line<br />--Run a 50 to 60 yard sprint<br /><br /><strong>Do this rotation for 20-minutes and you are done (exhausted).</strong> Do this type of workout no more than 2 times a week. This will allow your body to recover from this intense form of exercise.<br /><br />A sprint interval workout will also give you superior heart-health.<br /><br /><strong>12. Jump Rope - Jump rope now with your bodyweight to burn more fat, improve your heart health and better lean and tone your body.</strong> <br /><br /><strong>Jumping rope will also help improve your balance, coordination and overall core strength.</strong> <br /><br /><strong>Just do intervals for 20 minutes when you jump rope such as jumping for 1 minute and walking for 1 minute.</strong> As you improve, you can begin to jump faster and faster and burn more and more fat.<br /><br /><strong>Be sure to look straight ahead, keep your body erect, your core braced (as if taking a punch to your gut) and use your hands/wrists to propel the rope.</strong> Keep your arms and body as still as possible as you jump. Land on the balls of your feet and not your toes.<br /><br /><strong>13. Burpees - The bodyweight burpee exercise sounds kind of gross but it burns body fat like crazy and its good for you! Do burpees under control with good technique.</strong><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrG1kYcCNmoIAkghzRQsaBQ6p5S0GpQVLJYpEVkcw1FWp6eXDp_T9tbHAtCBavFVbV4RQ83NN6oy1c1941TG4tHGbbVkCwHY-9Ruc9fUuJn4X8HKHLLddoko2YDRDCVlmB9B9S48uwsN5K/s1600/burpee.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrG1kYcCNmoIAkghzRQsaBQ6p5S0GpQVLJYpEVkcw1FWp6eXDp_T9tbHAtCBavFVbV4RQ83NN6oy1c1941TG4tHGbbVkCwHY-9Ruc9fUuJn4X8HKHLLddoko2YDRDCVlmB9B9S48uwsN5K/s320/burpee.jpg" width="320" /></a></div><br />Burpees will increase your strength endurance, power and anaerobic conditioning (aerobics is an exercise done for more than 2 straight minutes). <br /><br />Exercises like sprints and jumps are anaerobic. Research has proven that anaerobic conditioning will give you superior fat loss and heart health. <br /><br />From a squat position with your hands on the floor, kick your feet back to a pushup position. Quickly return your feet to the squat position and jump as high as you can from the squat position. Repeat this exercise at full speed for 1 minute. Whew! Walk or jog for 2 minutes and burpee again. <br /><br /><strong>14. Side-to-Side Hops - Jump side-to-side over a cone as fast as possible.</strong> Concentrate on jumping laterally and not for height. The squat jump develops the height of your jumps. Do intervals: 1 minute jumps, 1 minute walk and repeat for desired repetitions. Front-to-Back hops work well also.<br /><br /><strong>15. Jumping Jacks - This exercise gets your arms, legs and body moving.</strong> The faster you can go, the better fat burning results you will get......just jump 1 minute, walk 1 minute and repeat for desired repetitions.<br /><br /><b>If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):</b><br /><br /><b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI" target="_blank">Free Bodyweight 500 Metabolic Fat Burner Workouts.</a></b> Start shaping your body faster!<br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /></div>

15 Bodyweight Strength and Bodyweight Cardio Exercises to Torch Fat

Are you ready to burn major fat and sculpt your body? Get ready to use your bodyweight as your equipment. It will just cost you your time...

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3 Top Workouts to Shape Your Body Better

<strong>Reach your fat loss and weight loss goals and shape your body better/faster with smart workouts. You may need to make some changes to your program to be successful.</strong><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghJaF7Mibaj2TISKBrZgT_WuU0EIqX4e8FOzOwqRiRehHlNYK25rc_hPSmZH-9ei2miywhcXsB_2dIDEinE6E0-snXT-M3tTpLYfzuohBnsZb4TAt5cp3bTj_TOsuhxEm-Dl2TYFKROysj/s1600/Pullup+woman.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghJaF7Mibaj2TISKBrZgT_WuU0EIqX4e8FOzOwqRiRehHlNYK25rc_hPSmZH-9ei2miywhcXsB_2dIDEinE6E0-snXT-M3tTpLYfzuohBnsZb4TAt5cp3bTj_TOsuhxEm-Dl2TYFKROysj/s400/Pullup+woman.jpg" width="390" /></a></div><br /><b>Here are 3 Top Workouts you can start doing this week:</b><br /><br /><b>1. Shorten your weight training workouts to 50 minutes or less and ramp up the intensity.</b> In other words, work harder for a shorter period of time and you'll get more fat burn and calorie burn during and after your workout.<br /><br /><strong>Do as many compound strength exercises (with weights or bodyweight) standing up as possible.</strong> These types of exercises work major muscle groups and many times are full-body strength exercises. <br /><br /><strong>Here is a good fat-burning strength workout:</strong><br /><br />Do each exercise one after the other with little or no rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 4 times.<br /><br />--Bulgarian Split Squats, 10 repetitions each leg<br />--Plank, 12 repetitions, 10 second hold<br />--Pushups on Medicine Ball, 12 repetitions<br />--Step Ups with Knee Lift (knee high platform), 10 repetitions each leg <br />--Pullups, 10 repetitions <br />--Clock Lunges, 5 repetitions each leg <br />--Standing dumbbell shoulder press, 10 repetitions<br />--Repeat circuit 3 more times.<br /><br />This type of workout will torch body fat.<br /><br /><strong>2. Shorten and intensify your cardio workout.</strong> Long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense cardio sessions also burn more fat and calories during and after your workout.<br /><br />Interval cardio sessions that are 20 minutes or less will get it done for you.<br /><br /><strong>Here is an interval cardio session that I often do (or something similar):</strong><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdVoFQheuPnuSHVY67TpLQXDRYFUsQbNgPDt2mNi4ewLDoecZgKK4oKCMtjHQ5WlmwcnfrDJBPMgnaG-62PM9vHF4tnSloMmqfZzjSn2yfDpZTpMp1NXHXfU8wEpDzG9ezmASyJhyphenhyphenH439O/s1600/mountain+climbers5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="269" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdVoFQheuPnuSHVY67TpLQXDRYFUsQbNgPDt2mNi4ewLDoecZgKK4oKCMtjHQ5WlmwcnfrDJBPMgnaG-62PM9vHF4tnSloMmqfZzjSn2yfDpZTpMp1NXHXfU8wEpDzG9ezmASyJhyphenhyphenH439O/s400/mountain+climbers5.jpg" width="399" /></a></div><br />--Jump Rope, fast, 1 minute<br />--Walk 1 minute<br /><b>--Cross-Body Mountain climbers (pictured above), fast, 30 seconds</b><br />--Walk 30 seconds<br />--Jumping Jacks, fast, 1 minute<br />--Walk 1 minute<br />--Run-In-Place, fast, 30 seconds<br />--Walk 30 seconds<br />--Bodyweight Jump Squats, fast, 15 seconds<br />--Walk 1 minute<br /><br />Repeat this circuit 2 more times.<br /><br /><strong>If you don't like these types of exercises, then pick exercises that you like. I know that jump squats won't work for those with knee or back problems. As long as you change it up and keep it interesting, you will will make progress.</strong> <br /><br /><strong>3. Shorten and intensify your workouts with jump training (<a href="http://sportsfitnesshut.blogspot.com/2007/10/what-is-plyometrics.html" target="_blank">plyometrics</a>).</strong> <br /><br /><strong>If you're having trouble sculpting your butt, hips and thighs then you need to do more plyometric training.</strong> <br /><br />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 won't work for you. <br /><br /><b>Try this jump training workout (take 30 seconds rest between exercises):</b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLO1CCuAWOMJ_t1I0kp16FnBwyVXuWrKj42uYl9eBLMqYKJ9T63dyKK5nmTJG6tY0sPSdtIMokFpwZai2L1seBmi36pP8ofjh_7kQmXbD2JrDdkCbrBy5ZFAX-NfeqtCdYLFyqCb2c5FJn/s1600/jump+rope3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLO1CCuAWOMJ_t1I0kp16FnBwyVXuWrKj42uYl9eBLMqYKJ9T63dyKK5nmTJG6tY0sPSdtIMokFpwZai2L1seBmi36pP8ofjh_7kQmXbD2JrDdkCbrBy5ZFAX-NfeqtCdYLFyqCb2c5FJn/s400/jump+rope3.jpg" width="329" /></a></div><br />--jump rope, two feet, full speed, 1 minute<br />--squat jumps, 10, full speed<br />--lunge jumps, 10, full speed<br />--depth jumps (off knee-high platform), 10<br />--tuck jumps, 10, full speed<br />--jumping jacks, 30 seconds, full speed<br /><br />Rest 1-2 minutes between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed.<br /><br /><b>One last note:</b> Make needed <b><a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">changes to your eating habits</a></b> and reach your fat loss and weight loss goals faster.<br /><br /><strong>Don't ruin great workouts by eating bad food with a million calories.</strong> Its possible to hide those hard-earned muscles with a thick layer(s) of fat. Don't fight against yourself.<br /><br /><b>Have fun burning fat faster!</b><br /><br />Download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI" target="_blank">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> to keep shaping your body faster!<br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /></div><br />

3 Top Workouts to Shape Your Body Better

Reach your fat loss and weight loss goals and shape your body better/faster with smart workouts. You may need to make some changes to your ...

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Why Burn Belly Fat, Butt Fat and Total Body Fat?

<strong>Okay, I know you don't want too much belly fat or butt fat! And, you don't want too much body fat either.</strong> The fact remains that too many people are carrying around too much belly fat, butt fat and overall body fat. All locations of fat will show up on your body if you're overweight or obese.<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7YK2DVSmOopFaGimxJq0ZDAG6I57iWkB3emzh4_1dYzgebIQwfkV8w_cfv607rDz2eR8RZAt2R9Sc1kh8joF_gOx1pauEWk_6MvFt98QBKw3zTPyqYYyFS8qcgGO07KaCD8ij8_9BeeH_/s1600/bootcamp2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7YK2DVSmOopFaGimxJq0ZDAG6I57iWkB3emzh4_1dYzgebIQwfkV8w_cfv607rDz2eR8RZAt2R9Sc1kh8joF_gOx1pauEWk_6MvFt98QBKw3zTPyqYYyFS8qcgGO07KaCD8ij8_9BeeH_/s400/bootcamp2.jpg" width="400" /></a></div><br /><b>Even if you are skinny, you can have too much fat on your body.</b> This is called <a href="http://myfitnesshut.blogspot.com/2011/08/normal-weight-obesity-what-is-it.html#.UHO35ZjA_w0">normal weight obesity</a>. That's why it is important to regularly check your body fat percentage and not as important to weigh yourself on the scales every day.<br /><br /><strong>According to the International Journal of Obesity (and many other sources), butt fat is healthier than belly fat. Their research shows that belly fat increases risks of heart attack, stroke, diabetes and premature death.</strong> <br /><br /><strong>Women tend to carry too much fat on the butt, hips and thighs while men tend to carry too much belly fat.</strong> 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).<br /><br /><b>Still, I don't know any woman who wants excess butt, thigh and hip fat.</b><br /><br /><strong>So, my challenge to you is to <a href="http://myfitnesshut.blogspot.com/p/14-day-fat-loss-program.html#.Ue414tLqmuI">start burning more body fat</a> to make your body healthier.</strong> This will give you the best chance to live a longer, healthier life. And, you will have a better self image. <br /><br /><strong>How to Lean and Tone your Body</strong> <br /><br /><b>1. First and foremost, don't ever depend on quick weight loss fad diets or supplements to change your body.</b> If you do, you are setting yourself up to regain more weight than you will lose (interpreted yo-yo dieting or weight recycling).<br /><br /><b>2. Adopt the mindset of starting and maintaining healthy eating patterns and exercising regularly.</b> You can maintain a healthy diet over the long haul. This might sound boring but it will eventually work to lean and tone your body for good.<br /><br /><b>3. You won't burn your belly fat by doing 1000 ab crunches.</b> You will burn your belly fat by eating less foods like sugars, processed foods and trans fats and eating more foods like fresh fruits, vegetables and lean meats.<br /><br /><b>4. You will burn more total body fat faster by doing high intensity workouts such as full body circuit weight training, jump training and fast-paced cardio sessions (such as sprint intervals).</b> You don't have to workout this intensely all the time (3-4 days a week is plenty). Workout at a slower pace on the other days. Eat right most of the time.<br /><br /><b>5. The time to start burning fat and losing weight is now!</b> If you've been inactive, start walking today and build up to a regular exercise routine. Its very simple. Just make the commitment.<br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/dumbbell-and-medicine-ball-metabolic_17.html#.UeY_3tLqmuI">Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /></div>

Why Burn Belly Fat, Butt Fat and Total Body Fat?

Okay, I know you don't want too much belly fat or butt fat! And, you don't want too much body fat either. The fact remains that to...

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7 Reasons Fad Diets Leave You Overweight and Fatter

<b>Give your body something better than a fad diet.</b> Weight loss is not that important. <b><a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">Whole, natural foods</a> are meant to nourish your body.</b> Enjoy your food too while you're at it....A fad or "quick weight loss only" diet will not help you develop good, maintainable eating habits. <br /><br /><b>Before you buy that next fad diet or quick weight loss diet program......</b><br /><br /><b>Note:</b> There are some rapid FAT LOSS programs designed to be part of a long-term fat loss program. These programs are generally well designed and safe because they aren't focused on starving you to lose weight. So, I'm not referencing these programs as extreme weight loss diets.<br /><br /><b>Here are 7 reasons for you to avoid fad or "quick weight loss only" diets:</b><br /><br />1. If the focus of the program is "quick weight loss only," you don't need it! Transform your body's composition to more muscle and less fat to keep weight loss off for good. That's easier said than done but you must keep fat loss as your main goal when trying to lose weight.<br /><br />It takes longer to transform your body's composition, so be patient. Its worth the wait. Quick weight loss gimmicks will never work for you.<br /><br />2. Severe calorie-restricted dieting will cause your body to store fat as a survival mechanism. A credible fat loss and weight loss program always allows you to eat enough food for your body to operate as it should.<br /><br />That being said, you may have to prepare to eat less than you are accustomed. You cannot continue to maintain daily caloric surpluses (eat more calories than you burn) and still burn fat and lose weight.<br /><br /><b><a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=248" rel="nofollow" target="_blank">Eat These 3 Veggies to Burn More Abdominal Fat</a></b><br /><br />3. There is usually no required exercise with these extreme programs. Physicians and health experts agree that the best way to lose weight and keep it off is through healthy, managed nutrition and regular exercise.<br /><br />4. You will get short-term results with quick weight loss diets and you are headed for yo-yo weight loss and more weight regain. This damages your health more and more with each weight cycling episode.<br /><br />According to Christopher Sciamanna, M.D., the problem comes with what you do after the diet. Sciamanna discovered this the hard way: After losing 30 pounds, he described his new, lower weight as "shockingly challenging" to maintain.<br /><br />He and his colleagues at Penn State University's Milton S. Hershey Medical Center decided to study weight loss maintenance.<br /><br />Part of their study was to examine results found at the National Weight Control Registry (NWCR). For the past two decades, NWCR has focused on a single group of people. To qualify, they have to lose at least 30 pounds and keep the weight off for at least a year. The findings aren’t surprising. The participants were successful primarily because of the following habits:<br /><br />--Exercise at least an hour a day, almost every day<br />--Follow a low-fat, low-sugar, low-calorie diet<br />--Eat, more or less, the same foods all the time<br />--Minimize TV watching<br />--Eat breakfast<br /><br />5. Your metabolism will slow and become wrecked if you continue to try every new quick weight loss diet that hits the market.<br /><br />6. Your immune system will weaken and health/weight problems await you if you become a veteran of these harmful diets. Who wants to walk around with headaches and body aches all the time.<br /><br />Quick weight loss diets create hormonal imbalances and aggitates your nervous system. In other words, you will be a mess!<br /><br />7. These diets generate loss of muscle mass. If you lose 20 pounds in 10 days using severe calorie restriction with no exercise, just about all of that weight loss will be due to lost muscle mass and some water weight. One of the best ways to speed up your metabolism is to increase muscle mass. This helps you burn more calories during the day and at rest.<br /><br />Muscle is metabolically active tissue and your body has to work harder to maintain muscle. 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.<br /><br /><b>Eat healthy, burn fat, lose weight and transform your body!</b><br /><br /><b><a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=248" rel="nofollow" target="_blank">Eat These 3 Foods to Burn More Belly Fat</a></b><br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br />

7 Reasons Fad Diets Leave You Overweight and Fatter

Give your body something better than a fad diet. Weight loss is not that important. Whole, natural foods are meant to nourish your body....

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Health Warning: Read This if You Eat Salmon or Other Fish

<b><i>by Catherine Ebeling - RN, BSN & Mike Geary - Certified Nutrition Specialist<br />co-authors - <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">Fat-Burning Kitchen</a></i></b><br /><br />While fish used to be considered a healthy addition to any diet, farmed fish is now barely any better than eating a Big Mac. From both a nutritional and environmental impact perspective, farmed fish are far inferior to their wild counterparts:<br /><br /><b>Despite being much fattier, farmed fish provide less usable beneficial omega-3 fats than wild fish.</b><br /><br />Due to the "feedlot" conditions of aqua farming, farm-raised fish are doused with antibiotics and exposed to more chemicals than their wild kin. <br /><br />Farmed salmon, are given a salmon-colored dye in their feed, without which, their flesh would be an unappetizing grey color.<br /><br />Aqua farming also raises a number of environmental concerns, the most important of which may be its negative impact on wild salmon. It has now been established that sea lice from farms kill up to 95% of juvenile wild salmon that migrate past them.<br /><br /><b>Nutritional differences of farm-raised vs. wild fish:</b><br /><br /><b>Farm-raised fish have a higher fat content. It’s not very surprising, since farm-raised fish do not spend their lives vigorously swimming through cold ocean waters or leaping up rocky streams like their wild counterparts.</b> A marine version of couch potatoes, they circle lazily in crowded pens fattening up on pellets of grain-based fish chow. It's a very similar comparison to commercial feedlot grain-fed beef vs grass-fed free range beef or wild game.<br /><br />In each of the species evaluated by the USDA, the farm-raised fish were found to contain more total fat than their wild counterparts. For rainbow trout, the difference in total fat was the smallest, while cultivated catfish had nearly 5 times as much fat as wild catfish. Farm-raised Coho salmon had approximately 3 times the total fat as wild samples.<br /><br /><b>However, total fat is not the real issue at hand here -- after all, fatty wild fish is good for you...that's why most of us take fish oil for health benefits.</b><br /><br /><b>The problem lies in that farm-raised fish contain more inflammatory omega-6 fats, and a large imbalance of omega-6 to omega 3 fatty acids.</b> In three types of fish evaluated, the amount of omega 6 fats was substantially higher in farm-raised compared to wild fish. The total of all types of omega-6 fats found in cultivated fish was at least twice the level found in the wild samples.<br /><br /><b>Generally you can figure that farm-raised fish will have 10-30% more fat (and that’s mostly omega-6 fats which you already get too much of) and calories than wild-caught fish.</b><br /><br />The fat in farmed salmon contains far less of the healthy omega-3 fatty acids than the fat in wild salmon. Salmon fat is usually rich in omega 3 fatty acids. Not so with farmed salmon!<br /><br /><b>Disease and parasites, which would normally exist in relatively low levels in fish scattered around the oceans, can run rampant in densely packed oceanic feedlots.</b> To survive, farmed fish are vaccinated as minnows. Later, they are given antibiotics or pesticides to ward off infection.<br /><br />Sea lice, in particular, are one of the worst problems. While salmon farmers have discounted concerns that sea lice are also found in the wild, at the first sign of an outbreak, they add pesticides to the feed.<br /><br />Scientists in the US are far more concerned about two studies: both of which showed farmed salmon accumulate more cancer-causing PCB’s and poisonous dioxins than wild salmon.<br /><br /><b>Tests on farmed salmon at grocery stores which contains up to twice the fat of wild salmon, has found 16x the PCB’s compared to wild salmon, 4x the levels in commercial beef, and 3.5x the levels found in other seafood.</b> Most of these toxins are stored in the fat of the fish, so guess what you are eating when you eat farmed fish?<br /><br />Farmed salmon usually has dye added to it to improve the looks of the product. Even with the coloring, it never looks as good as wild salmon. These colorings also come with recently documented cancer-causing agents. These dyes have zero health benefits, and have no other purpose than to fool you, the consumer, into thinking the product is naturual looking and flavorful... Don't believe it!<br /><br />Aqua farms, or “floating pig farms,” put a major strain on the surrounding environment. The fish consume huge amounts of highly concentrated protein pellets and it makes a terrific mess.<br /><br /><b>Uneaten feed and fish waste cover the ocean floor beneath these farms, which are a breeding ground for bacteria that consume oxygen vital to shellfish and other bottom-dwelling sea creatures.</b> A good-sized salmon farm produces an amount of excrement equivalent to the sewage of a city of 10,000 people. Think about that the next time you swim in the ocean!<br /><br />Fish used to be a bit of a rarity on the standard US dinner plate. Today it is a common dinner at the homes of health-conscious consumers. Last year, salmon overtook “fish sticks” as the third most popular seafood in the American diet (trailing tuna and shrimp). The increased consumption was made possible by the explosive growth in salmon farming, an industrial system that produces the fish in vast quantities at a price far lower than wild salmon.<br /><br /><b>Although portrayed as “healthy”, most tilapia sold at restaurants and grocery stores is farm raised, and therefore is not considered the healthiest of choices.</b><br /><br /><b>More than half of the fish sold in supermarkets, fish markets, and restaurants are raised in high-density fish pens in the ocean, managed and marketed by the farmed fishing industry.</b> These fish are eaten by over a quarter of all adults in the U.S. and experts predict that the exponential growth of the farmed fish industry will continue. Although it seems like a healthier choice, eating farmed fish is actually almost as bad as eating a fast food burger from commercial feedlot grain-fed beef.<br /><br /><b>Note that when you're choosing healthier wild fish, it is a good idea to try to limit your intake of fish that are higher on the food chain (such as tuna, swordfish, shark, striped bass, bluefish, etc) to more occasional meals due to the higher levels of mercury in these fish.</b> Fish that are lower on the food chain such as sardines, herring, sunfish, and even trout and salmon have lower levels of mercury and are not as much of a concern.<br /><br /><b>Caution:</b> it is extremely important for pregnant women to speak to your doctor about fish intake.<br /><br /><b>If you liked today's topic, this is just a sample of the dozens of nutrition topics that we talk about in our program -- <a href="http://healthhut.mikegeary1.hop.clickbank.net/?pid=240" rel="nofollow" target="_blank">The Fat Burning Kitchen</a></b><br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /></div><br />

Health Warning: Read This if You Eat Salmon or Other Fish

by Catherine Ebeling - RN, BSN & Mike Geary - Certified Nutrition Specialist co-authors - Fat-Burning Kitchen While fish used to be cons...

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Fat Loss Basics You MUST Know

by Kevin DiDonato, MS, CSCS, CES<br /><br /><span style="background-color: white; font-family: Tahoma; font-size: 16px; width: auto;"><strong><a href="http://myfitnesshut.getprograde.com/why-you-hold-onto-fat.html" rel="nofollow" style="color: #16387c; font-family: Arial, Helvetica, sans-serif, serif; text-decoration: none;" target="_blank">Belly fat</a></strong>: we all have it and some may have more than others.<br /><br />What was once thought to be a storage tank for dietary fatty acids, has taken on a complex and intricate relationship within your body.<br /><br />In fact, your fat cells may be one cause (besides a poor diet and inactivity) for your ever-increasing waistline.<br /><br />Before you delve into the rest of this article, you should understand the basics about your fat cells, why they are important, and the exact reason why they may be bad for your overall health.<br /><br /><strong>Fat Cells: They Release Potent Fat Burning Hormones</strong><br /><br />Before you digest any more information on your fat cells, you do need to understand one very important point: your fat is one of the largest endocrine organs in your body.<br /><br />In the past, it was believed that your fat cells were just greasy little pockets that took on fat consumed in your diet.<br /><br />Now, researchers have discovered that your fat cells actually release powerful hormones, called adipokines and cytokines, which are responsible for either increasing energy expenditure (fancy way of saying calorie burn) or inflammation in your body.<br /><br />It has also been shown that your fat cells have an amazing ability to communicate with unspecialized cells, called pre-adipocytes, and stimulate them to start taking on fatty acids when the mature fat cells are full to the brim with fat.<br /><br />However, on a good note, your fat cells also release two powerful hormones, called adiponectin and leptin, which have been shown to stimulate fat burning.<br /><br />Leptin works by communicating with your brain, telling it when you are full and to increase metabolism and fat burning, whereas adiponectin is released into your bloodstream and regulates blood glucose levels as well as fatty metabolism.<br /><br />In overweight or obese individuals, both of these hormones lose their ability to regulate metabolism, due to resistance (leptin) or less circulating levels of the hormone (adiponectin levels are lower), which may slow metabolism, boost fat storage, and lead to a host of other problems.<br /><br /><strong>Different Types of Fat Cells</strong><br /><br />There are two different types of fat cells located in your body.<br /><br />The first, subcutaneous fat, which is fat that is directly under your stomach, thighs, hips, and butt, is the fat that everyone is looking to get rid of.<br /><br />Granted subcutaneous fat stores may not be pretty to look at, but depending on their function, it may be healthier to have higher subcutaneous fat stores than the next type.<br /><br />The second type, visceral fat, is found deeper in your body, wrapped around internal organs.<br /><br />It has been shown that visceral fat, although you do need some, may be more toxic to your body due to the harmful molecules that it produces and secretes.<br /><br />In fact, higher visceral fat stores, has been linked to increased risk for diabetes, heart disease, cancers, and other metabolic conditions.<br /><br />See more on the link between <strong><a href="http://myfitnesshut.getprograde.com/visceral-fat-and-diabetes-risk.html" rel="nofollow" style="color: #16387c; font-family: Arial, Helvetica, sans-serif, serif; text-decoration: none;" target="_blank">Visceral Fat and Diabetes</a></strong><br /><br />Although visceral fat is found in higher amounts in overweight or obese individuals, thin people may also have higher levels of visceral fat, depending on genetics, diet, and exercise history.<br /><br />A high-fat diet may be linked to increased visceral fat stores, as well as lack of physical activity.<br /><br />When looking at your risk factors for chronic diseases, where your fat is situated on your body is most important.<br /><br />If you find yourself looking like an apple (weight around your waist) then you may be at a higher risk for diabetes, cardiovascular disease, and other chronic diseases.<br /><br />However, if you find yourself looking more like a pear (weight in your hips and thighs) this may reduce your risk for chronic diseases.<br /><br />No matter where your fat is distributed, reducing your overall fat levels is an important factor in improving your health and reducing your risk for chronic diseases.<br /><br /><strong>Four Ways to Burn Fat</strong></span><br /><span style="background-color: white; font-family: Tahoma; font-size: 16px; width: auto;"><b><br /></b>There are many ways to burn fat, but there are four that may be keys when you are trying to lose your stubborn belly fat.<br /><br />Diet, exercise, controlling stress, and adequate sleep all seem to play a vital role in your ability to lose fat and keep it off.<br /><br /><strong>1. Diet</strong><br /><br />Diet, of course, if the number one way to burn extra fat stores and lose your stubborn belly fat.<br /><br />A diet full of antioxidant-rich foods, fiber, lean proteins, and essential fats may promote more fat loss, which could leave you with a flat and toned midsection.<br /><br />Learn More about <strong><a href="http://myfitnesshut.getprograde.com/krill-better-at-burning-fat.html" rel="nofollow" style="color: #16387c; font-family: Arial, Helvetica, sans-serif, serif; text-decoration: none;" target="_blank">Special Fats That Burn Fat</a></strong></span><br /><span style="background-color: white; font-family: Tahoma; font-size: 16px; width: auto;"><b><br /></b>According to some studies, increased fiber intake has been linked to lower increases in fat, especially related to visceral fat deposits.<br /><br />Also, the right mix of foods could promote greater weight loss, which may increase the power of adiponectin and leptin, which could help keep your weight in check.<br /><br /><strong>2. Exercise</strong><br /><br />Of course, you already know that an exercise program is essential for losing weight, increasing lean muscle, and improving overall health.<br /><br />However, the right kind of exercise is more important if you want to burn both subcutaneous and visceral fat.<br /><br />Vigorous exercise (like sprint training or interval training) has been shown to burn more calories, preserve most lean muscle mass, and increase calorie expenditure over a longer duration of time (up to 48 hours post-workout).<br /><br />If you are a runner, including sprinting into your program may increase your intensity and lead to greater weight loss.<br /><br />For a beginner, try alternating a walking program with periods of brisk walking or light jogging, to increase your intensity, burn more fat, and lead to better overall health.<br /><br /><strong>3. Proper Sleep</strong><br /><br />It has been shown that poor sleep habits may lead to increased weight gain, due to poor dietary control and increased food cravings.<br /><br />Getting a good night’s sleep is an important indicator in altering your body’s ability to burn extra fat stores.<br /><br />Getting the right sleep may reduce cravings for high-calorie foods, which could promote increased weight loss.<br /><br />Learn More about <strong><a href="http://myfitnesshut.getprograde.com/how-to-lose-weight-fast-with-sleep.html" rel="nofollow" style="color: #16387c; font-family: Arial, Helvetica, sans-serif, serif; text-decoration: none;" target="_blank">Sleep and Fat Loss</a></strong><br /><br /><strong>4. Stress</strong><br /><br />Managing stress is a key piece to controlling your weight and reducing your fat stores.<br /><br />Everyone experiences stress, sometimes occasionally, but most often it’s daily.<br /><br />Stress has been linked to an increase in appetite, which could cause cravings for nutrient dense, high-calorie foods, which may quickly increase blood sugar.<br /><br />This could lead to increased insulin levels, which could stimulate greater fat storage.<br /><br />Plus, most of those high-calorie snacks are full of fat, processed carbohydrates, and sugar, which could also promote fat storage.<br /><br />In order to trim up your waistline, you need to manage your stress levels, and avoid high-calorie food options in times of stress.<br /><br /><strong>Adopt These Four Steps to a Trimmer Waistline</strong></span><br /><span style="background-color: white; font-family: Tahoma; font-size: 16px; width: auto;"><b><br /></b>In order to trim your waistline, you need to include these four steps.<br /><br />This could <strong><a href="http://myfitnesshut.getprograde.com/prograde-metabolism.html" rel="nofollow" style="color: #16387c; font-family: Arial, Helvetica, sans-serif, serif; text-decoration: none;" target="_blank">boost your fat metabolism</a></strong>, shrink your waistline, and improve your overall health – for years to come.</span><br /><span style="background-color: white; color: #16387c; font-family: Arial, Helvetica, sans-serif, serif; font-size: 20px; text-decoration: none; width: auto;"><br /></span><span style="background-color: white; color: #16387c; font-family: Arial, Helvetica, sans-serif, serif; font-size: 20px; text-decoration: none; width: auto;"></span><br /><div style="color: black; font-family: 'Times New Roman'; font-size: medium;"><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><span style="background-color: white; color: #16387c; font-family: Arial, Helvetica, sans-serif, serif; font-size: 20px; width: auto;"></span><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /></div></div><div style="color: black; font-family: 'Times New Roman'; font-size: medium;"></div>

Fat Loss Basics You MUST Know

by Kevin DiDonato, MS, CSCS, CES Belly fat : we all have it and some may have more than others. What was once thought to be a storage tank f...

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4 Lower Leg Injuries that Slow Weight Loss Progress

<b>Lower leg injuries might slow your <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">fat loss and weight loss progress</a> before overeating does....</b><br /><br />Dealing with injuries is as big a part of exercising as, well---exercising. The ideal solution is to prevent injuries. While that's not always possible, this article will help you recognize some of the warning signs (and treatments) of lower leg exercise injuries. <br /><br /><b>Treatment of any soft tissue (muscle, tendon, ligament, fascia) injury during the first 24-72 hours is important to offset any further injury and inflammation.</b> The general rule of thumb is to use the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE). <br /><br /><b>4 Lower Leg Exercise Injuries to Avoid</b><br /><br /><b>1. Achilles tendinitis.</b> Have you ever had achilles tendinitis? If not, then be grateful because you don't want this pain. Achilles tendinitis is a leading injury among exercisers. And, this injury can last for months or years if not treated. <br /><br /><b>Achilles tendinitis is an inflammation of the achilles tendon (the largest tendon in the body).</b> The pain is felt just above the heel. The achilles tendon connects the two major calf muscles (gastrocnemius and soleus) to the heel bone (calcaneus) and it stabilizes your heel. Check out the anatomy of the heel area:<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZBEKQLlyXIGGfPM1e6bpgWWx81e1rvjnAUcryuXzEmiiZ3nWR_1LrKLr1C82MmVFHDYg8nXLsg38nA4mJCjFTZVNd7UC-vbmTDRTIkI__ePnYGOjchHCRgT0F0Kbdw_gJW11LwGQnowrl/s1600-h/Achilles+tendon.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5192182457437086386" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZBEKQLlyXIGGfPM1e6bpgWWx81e1rvjnAUcryuXzEmiiZ3nWR_1LrKLr1C82MmVFHDYg8nXLsg38nA4mJCjFTZVNd7UC-vbmTDRTIkI__ePnYGOjchHCRgT0F0Kbdw_gJW11LwGQnowrl/s320/Achilles+tendon.jpg" style="cursor: hand; cursor: pointer; display: block; margin: 0px auto 10px; text-align: center;" /></a><br /><br /><b>Common causes of achilles tendinitis are over-training (or a sudden huge increase in training load), cheap footwear, weak or tight calf muscles, a weak achilles tendon or an unstable ankle joint.</b> Try to prevent this injury by increasing flexibility/strength in your calf muscles and stabilizing your ankle joint. <br /><br />A good flexibility exercise is the leaning calf stretch. And, there are several calf strengthening exercises such as calf raises and step-ups. Stabilize your ankle with one-legged exercises such as standing/stabilizing/hopping on one leg or step ups with stabilization.<br /><br /><b>2. Plantar Fasciitis is a common, painful injury that can go on for months.</b> Plantar Fasciitis happens when the long, flat ligament on the bottom of your foot (Plantar Fascia) stretches too much, small tears develop and the ligament inflames. Folks, this is serious pain! <br /><br />Plantar Fasciitis usually develops over time. Many times, people continue to exercise when the condition first occurs. So, the condition worsens causing you to see your doctor. <strong>As with all injuries, prevention is the best solution. WHENEVER YOU FEEL PAIN, IT IS A SIGN THAT SOMETHING IS WRONG! DON'T IGNORE IT!</strong><br /><br /><strong>Take these steps to avoid Plantar Fasciitis:</strong><br /><br />a) Keep your foot and ankle area flexible (including the Achilles tendon). Also, don't wear cheap or worn out shoes when you workout. <br /><br />b) Vary your running workouts to avoid repetitive type injuries.<br /><br />c) A sudden increase in the intensity or length of your workouts can cause injury.<br /><br />d) Bad <a href="http://sportsfitnesshut.blogspot.com/2008/01/master-running-mechanics-to-improve.html" target="_blank">running mechanics</a> (foot strike on the ground) can cause injury.<br /><br />e) Repetitive running or walking on steep inclines or hills can bring on injury.<br /><br /><strong>If you develop Plantar Fasciitis, try these steps and try to avoid the doctor's office:</strong><br /><br />a) Stop exercising or cut down your activity. Stretch and massage the calf area.<br /><br />b) A better pair of shoes (with heel and arch support) could be the answer. A heel cup might also help.<br /><br />c) Ice the inflamed area. <br /><br /><b>3. A knee anterior cruciate ligament (ACL) injury is the most common injury affecting the knee joint.</b> About 70% of all serious knee injuries involve damage to the ACL. And, about 80% of these injuries occur without any contact (i.e., jumping, landing, etc.). <br /><br />There are some training techniques you can use to lessen the risk of this injury. The knee ACL is located within the capsule of the knee and connects the thigh bone (femur) to the shin bone (tibia). Pictured below is a torn knee ACL:<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCZv5ZUwVil0_jzjrVxoFCcWTW3Oi88PfuRMCJzqDBnulZkZOdca0h7PPk85OqxKX-yCRQmo75WEMgSGP7MoZ67mAJY7hOE7Dny3oUhINk5KSo55RPskvESScOca84hsrpt1s0u7ZPVvg/s1600-h/Knee+ACL.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5140393613415675554" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCZv5ZUwVil0_jzjrVxoFCcWTW3Oi88PfuRMCJzqDBnulZkZOdca0h7PPk85OqxKX-yCRQmo75WEMgSGP7MoZ67mAJY7hOE7Dny3oUhINk5KSo55RPskvESScOca84hsrpt1s0u7ZPVvg/s320/Knee+ACL.jpg" style="cursor: hand; cursor: pointer; display: block; margin: 0px auto 10px; text-align: center;" /></a> <br /><br /><strong>Most ACL injuries occur when you decelerate, come to a sudden stop or land with improper technique while placing too much stress on the knees.</strong> You should dominate the hamstrings, hips and glutes during movement. <strong>The hips are often under-used when running.</strong> <br /><br />Another common mechanical breakdown is when the knees protrude far in front of the feet when decelerating, landing or squatting. This puts undue stress on the knees and often causes injury. Also, when the quadriceps are much stronger than the hamstrings, this can cause an ACL injury. Research has shown that the hamstrings play an important role in stabilizing the knee and protecting the ACL during deceleration. <br /><br /><strong>Females injure their ACLs at six times the rate of males. Females demonstrate a lower hamstring to quadricep ratio. This means they typically have weaker hamstrings compared to males. They also demonstrate different muscle activation patterns compared to males. <br /><br />Females are typically quadricep dominant which means they use their strong quadriceps muscles and do not use their weak hamstrings enough.</strong>Strength training for females should be adjusted to adequately strengthen the hamstrings. <br /><br />Lateral lunges and other lateral exercises teaches you how to move correctly while dominating movement with the hips.<br /><br />You should also learn proper landing techniques using exercises such as vertical jumps, broad jumps and depth jumps.<br /><br />Surgery will be necessary for a tear of the ACL. Usually, the tear is repaired by using a part of another healthy ligament to replace the damaged ACL. Rehabiliation for a torn ACL takes about 3-4 months and it takes 8 months or more before you can return to normal exercise activities.<br /><br /><b>4. Shin splints are much more than shin soreness. Shin soreness happens through overuse of your shins during training.</b> Soreness can be treated with the R.I.C.E.R. principle (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE). <br /><br /><b>Shin splints refer to a medical condition called Medial Tibial Stress Syndrome (MTSS).</b> <br /><br />Problems with your tibia (shin bone), fibula and the many muscles that attach to them cause shin splints. There are two main causes of shin splints: <br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGdfrSYtpwJzMovukS7Uhh1DQRIwptuwkk_5YQ5-afG0u8lM-MQwQNGuWrLyGl1Ubnwr8wHCJZS3CSeKKGOcqh3OuVbqylEzYWVksoCf90hHnIB722hTYmCoCAsa-PcyB_mYEjYBLWRsWd/s1600-h/Tibia.jpg"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5194388906691093250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGdfrSYtpwJzMovukS7Uhh1DQRIwptuwkk_5YQ5-afG0u8lM-MQwQNGuWrLyGl1Ubnwr8wHCJZS3CSeKKGOcqh3OuVbqylEzYWVksoCf90hHnIB722hTYmCoCAsa-PcyB_mYEjYBLWRsWd/s320/Tibia.jpg" style="cursor: hand; cursor: pointer; display: block; margin: 0px auto 10px; text-align: center;" /></a><br /><br />1. <strong>Overloading</strong> - Exercising on hard or uneven surfaces bring on shin splints. Other common causes of shin splints are exercising with cheap shoes, exercising after a long layoff, a sudden increase in exercise intensity/duration and excessive uphill or downhill running. <br /><br />2. <strong>Biomechanical Problems</strong> - The most common biomechanical problem is running with flat feet which leads to over-pronation (foot and ankle roll excessively inward) and splints on the medial or inside of the shin. Poor running mechanics can also lead to shin splints. <br /><br />And, finally tight lower leg muscles (anterior tibialis muscles and calves) contribute to shin splints (usually lateral, or outside of your shin). <br /><br /><strong>Prevention of shin splints includes the following:</strong><br /><br />1. Quality footwear is a must. You may need the recommendation of a podiatrist and/or expert footwear salesman. <br /><br />2. Proper warmup of your lower leg muscles and tendons before your activity.<br /><br />3. Proper running mechanics will help prevent shin splints. <br /><br /><strong>Treatment of shin splints include:</strong> <br /><br />1. R.I.C.E.R. application during the first 24-72 hours of injury. <br /><br />2. After 72 hours of ice treatment, use heat and deep tissue massage. You can also massage the shin area before and after exercise activity. <br /><br />Prevention of exercise injuries is the best policy.<br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /></div><br />

4 Lower Leg Injuries that Slow Weight Loss Progress

Lower leg injuries might slow your fat loss and weight loss progress before overeating does.... Dealing with injuries is as big a part of e...

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4 Tips to Avoid Desk Job Postural Pain and Injuries

<strong>If you have a desk job, take extra care of your body. Long hours sitting at a desk (or any prolonged, daily sitting) puts you at risk for some fitness and health problems.</strong><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRM7TfI-NC7AV9AqQ6N1BSWU6rGBzIMRdKXLU7id3EgSdUvITTeU00yNGVe68q1AvmEizL_o4zbI-UbYn7sHYHxQl5-A6swxsubplz2kDSmDdNpNYAXFq6L4-zYgB7hJDTCxs1ut3LXRNE/s1600/desk+job+headache.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="279" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRM7TfI-NC7AV9AqQ6N1BSWU6rGBzIMRdKXLU7id3EgSdUvITTeU00yNGVe68q1AvmEizL_o4zbI-UbYn7sHYHxQl5-A6swxsubplz2kDSmDdNpNYAXFq6L4-zYgB7hJDTCxs1ut3LXRNE/s320/desk+job+headache.jpg" width="320" /></a></div><br />Patterns of postural dysfunction are commonly called <a href="http://myfitnesshut.blogspot.com/2007/11/your-bodys-posture-get-it-corrected_21.html#.UGvTF5jA_w0">postural distortion patterns.</a> Distortion patterns occur because the structural integrity of the kinetic chain (human movement system) is compromised due to the misalignment of one or more of its components.<br /><br />Okay, enough technical language...... <br /><br /><b>Here are some common problem areas for desk workers:</b><br /><br />a. Tight hip flexors, hamstrings and calves.<br /><br />b. Postural problems such as hunched, rounded shoulders and forward head position.<br /><br />c. Limited lumbar spine extension and a stiff thoracic spine.<br /><br />d. Tight external hip rotators with limits hip joint range of motion.<br /><br />e. Shoulder blade alignment problems and miscellaneous shoulder ailments.<br /><br />f. Miscellaneous muscle strains and imbalances. Muscle imbalances are caused by postural stress, pattern overload, repetitive movement, lack of core stability and lack of neuromuscular control. <br /><br /><b>What are some warning signs that you are headed for postural problems/injuries?</b><br /><br />a. Tissue trauma<br />b. Inflammation<br />c. Muscle spasms<br />d. Muscle adhesions<br />e. Loss of normal neuromuscular control<br /><br /><strong>4 Things You can do to Avoid Desk Job Posture:</strong><br /><br /><strong>1. Walk during work breaks.</strong> Just doing this will give you 30-40 minutes of moderate exercise during the day. This technique is also an underestimated calorie burner.<br /><br /><strong>2. Do flexibility stretches every hour at your desk.</strong> Kneeling hip flexors, calf, hamstring, quad, peroneals, adductors, neck, spine and other stretches will help keep you flexible and relaxed. Standing trunk rotations, arm circles, leg swings and pectoral exercises are also good. <br /><br />Common injuries are hamstring strains, groin strains, plantar fasciitis, shin splints, shoulder pain, patellar tendonitis and low back pain. Headaches are also common with desk workers. <br /><br /><strong>3. Follow a regular strength (3 times a week) and interval cardio exercise program (2-3 times a week).</strong> All it takes is 30 minutes to 1 hour a day. Among other benefits, this will give you needed muscle mass gain, fat burn, heart health and strong bones. <br /><br />Core stabilization exercises such as tube walking, bridges, planks are also very important. <br /><br /><b>4. Invest in a stand-up desk.</b> This will keep your blood circulating and also help you burn more calories during the day. Just be sure to stand up correctly or you are headed for---postural problems!<br /><br /><b>Need a good, short workout to do at work---see below.</b><br /><br /><b>Download your <a href="http://myfitnesshut.blogspot.com/p/10-minute-fat-lo.html#.Ueo049LqmuI">FREE 10-Minute Fat Burning Workouts</a> now!</b> There are strength and cardio workouts in the e-book.<br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b></div><br /><br />

4 Tips to Avoid Desk Job Postural Pain and Injuries

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

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3 Top Ways to use Interval Cardio to Burn More Fat

<strong>Burn fat and shape your body faster with interval cardio sessions---period. Use shuttle runs in intervals to <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">burn fat faster</a> and really lean and tone your body.</strong> Shuttle runs are proven fat burners and would be a great change of pace exercise for you, if you are ready for advanced exercise. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7MiJcWCrh3lJgbAjujxElDniHfVkqZfRrxvaGIFcJobtqfLxlah1QsJ1KfS0v1HvdE77Zeu4T6K2y_jmGPKlryyFo4kDbNiND_Y0GxqNpOBeEgLew7Qb-ZxLO-UWVCDjnEWG0u-fvAR22/s1600/P8031435.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7MiJcWCrh3lJgbAjujxElDniHfVkqZfRrxvaGIFcJobtqfLxlah1QsJ1KfS0v1HvdE77Zeu4T6K2y_jmGPKlryyFo4kDbNiND_Y0GxqNpOBeEgLew7Qb-ZxLO-UWVCDjnEWG0u-fvAR22/s320/P8031435.JPG" width="320" /></a></div><br /><strong>Here are 3 top ways to make your fat-burning interval cardio more effective with shuttle runs:</strong><br /><br /><strong>1. Research has proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fat loss, fitness and heart health.</strong> The progression of your cardio exercise should be low-intensity aerobics to moderate/<a href="http://myfitnesshut.blogspot.com/2010/03/vary-workout-intensity-burn-more-fat.html">high-intensity</a> aerobics to high-intensity anaerobic exercise.<br /><br /><strong>2. Speed</strong> - <strong>Sprinting activates your bulkier, shapely fast twitch muscle fibers. These fast twitch muscle fibers lie dormant when you do slow-paced cardio sessions (hint). Sprinting will really burn the fat on your <a href="http://myfitnesshut.blogspot.com/2009/10/top-5-butt-blaster-cardio-exercises.html">butt</a>, hips, thighs, hamstrings and lower legs. Fat will also be burned on your upper body.</strong> You don't have to be fast, just run as fast as you can during the shuttle.<br /><br /><strong>3. Sudden changes in direction</strong> - This adds more intensity to an otherwise intense form of exercise. Shuttles will improve your dynamic balance, power and coordination.<br /><br />Try these two shuttles in your workouts to burn more fat:<br /><br /><strong>Speed Shuttle Drill or 5-10-5 Cone Drill (see picture above)</strong> - Place three cones in a straight line, 5 yards apart. Start in a 2-point or 3-point stance at the middle cone. Run as fast as you can to the left cone (5 yds) and touch ground, run as fast as you can to the right cone (10 yds) touch ground and finish running through the middle cone. That's one repetition. Rest 1 minute between sets. Do 8-10 sets per workout session if you are doing this for cardio exercise.<br /><br /><strong>Speed Endurance Shuttle Run</strong> - Place cones at 5, 10, 15, 20 and 30 yards. Sprint to the 5 yard cone and sprint back to the start. Then, sprint to the 10 yard cone and sprint back to the start. The same would be done at the 15, 20 and 30 yard cones. That is one set. Rest for 2 minutes between sets. Do 5-6 sets.<br /><br />Add shuttles to your exercise mix and you will start to see your body toning up faster.<br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /></div><br />

3 Top Ways to use Interval Cardio to Burn More Fat

Burn fat and shape your body faster with interval cardio sessions---period. Use shuttle runs in intervals to burn fat faster and really le...

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Strength Workouts to Speed Metabolism and Burn Fat Up to 48 Hours

<b>Burn more fat and calories for up to 48 hours after your workout by doing <a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">high intensity workouts.</a></b><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOeTvONQceNjAtZ2lh11DjMUHk7vYOGTYjOxEW_O0LPrinJi3DF_vGtA6p1aRSWIz0eIAZQXXZJ1eb8WJ-LaJM2ZBAUNZTO9iLnMYIGIYKumaLPwTyIoQ5Is0SzPK2fzp4eV7phtI3IdUE/s1600/jump+rope3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOeTvONQceNjAtZ2lh11DjMUHk7vYOGTYjOxEW_O0LPrinJi3DF_vGtA6p1aRSWIz0eIAZQXXZJ1eb8WJ-LaJM2ZBAUNZTO9iLnMYIGIYKumaLPwTyIoQ5Is0SzPK2fzp4eV7phtI3IdUE/s400/jump+rope3.jpg" width="329" /></a></div><br />Doing this type of exercise will burn more calories and fat during and after your workout. <b>Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout.</b> Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your tough workout!<br /><br /><b>For instance, athletes in speed and power sports are usually very cut and lean because most of their exercises are done with intervals at full speed.</b> <br /><br /><b><a href="http://myfitnesshut.blogspot.com/2011/07/short-bursts-burn-fat-faster.html">Short bursts</a></b> are proven fat burners and these athletes primarily train this way. We're talking workouts with major calorie and fat burn. <br /><br /><b>Here are 3 high intensity workout tips to burn more fat and calories:</b><br /><br /><b>1. Add more one-legged strength exercises</b> such as power step ups, single leg squats, Bulgarian split squats, lunges, single leg good mornings and single leg medicine ball exercises to your workout routine. <br /><br />These types of exercises are more intense than two-legged exercises. Doing these exercises with circuit weight training using supersets (with lighter weights) adds even more intensity to your workout.<br /><br /><b>One way to build more muscle mass (and speed up your metabolism) is through heavy weight lifting.</b> “Heavy” is relative to your body weight and strength. <br /><br /><b>According to the research, doing this type of 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!</b><br /><br /><b><a href="http://sportsfitnesshut.blogspot.com/p/how-to-knock-20-years-off-body.html#.Uht7DNK-2uI" target="_blank">Free Report: How to Knock 20 Years Off Your Body</a>.</b> You will learn the top ways to naturally increase your testosterone levels.<br /><br />So, how much weight is heavy enough? Your repetition range for exercises should be between 3-5 (you would have a difficult time lifting these repetitions). You would typically do 4-5 sets of each exercise.<br /><br /><b>Doing some of these exercises with your eyes closed</b> will improve <a href="http://sportsfitnesshut.blogspot.com/2008/01/dynamic-balance-and-proprioception.html" target="_blank">limb position sense (proprioception),</a> balance and will help you burn more fat and calories! Balance training also improves your core strength.<br /><br /><b>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.</b><br /><br /><b>2. Add more intensity to your workouts by exercising your body in all 3 planes of motion to improve multi-planar balance and add intensity.</b> <br /><br />An example would be a grouping of walking lunges, side lunges and transverse lunges.<br /><br />Want more intensity? Exercise on different surfaces such as grass, sand, astro-play and soft surfaces to add more intensity. <br /><br /><b>3. Do cardio blasts between weight training sets.</b> This is a very intense form of exercising. You will get great fat burning results. <br /><br /><b>Cardio blasts could work this way:</b> between each weight training exercise set, do 30-45 seconds of a high speed cardio exercise like jump rope, mountain climbers, sprints or squat jumps. Try to do the whole 20 minute workout without any rest between exercises.<br /><br /><strong>Add intensity, challenge yourself more and watch the fat melt away!</strong><br /><br />Be sure and download your <b><a href="http://myfitnesshut.blogspot.com/p/bodyweight-500-metabolic-fat-burner.html#.UeTaltLqmuI">Free Bodyweight 500 Metabolic Fat Burner Workouts</a></b> and start shaping your body faster!<br /><br /><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b>Mark Dilworth, BA, PES</b></div><div style="background-color: white; color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px;"><b><a data-mce-href="http://myfitnesshut.blogspot.com/" href="http://myfitnesshut.blogspot.com/" target="_blank">My Fitness Hut</a></b><br /><br /></div>

Strength Workouts to Speed Metabolism and Burn Fat Up to 48 Hours

Burn more fat and calories for up to 48 hours after your workout by doing high intensity workouts. Doing this type of exercise will burn mor...

Read more »