Core training is very important---actually it is the foundation for all other fitness training. "Six-pack" abdominals are a small part of the total core area. Formally called the rectus abdominis, this is the part of the abs that runs down the front of the abdomen.
One of the fringe benefits of fitness is that you look and feel better. If you do this superset 3 times per week, 3 sets/15-25 repetitions, you will be on your way to building your "six-pack." There's one catch---you MUST eat properly or you will only have a layer of fat hiding your muscular abs! So, here's the superset:
Ab ball curl ups followed immediately by Captain's Chair Knee-ups or Hanging Leg Raises----Rest 1 minute and repeat the superset.
The Captain's Chair is the apparatus where you support the weight of your body with your forearms (allowing your legs to hang) and then you lift your knees/straight legs up towards your chest.
Once 3 sets becomes easy, add weights to further challenge your muscles.
Oh yeah, don't forget about the other areas of your core like the obliques, low back and pelvic area.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
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Saturday, December 29, 2007
Friday, December 28, 2007
Exercise Technique Article Series, 8
Middle-aged and older adults can definitely benefit from anaerobic exercise. Traditional lower-intensity aerobic exercise on treadmills, bikes, ellipticals, etc. are good for beginners or those who have been inactive.
Aerobic exercise is an activity that is done continuously for more than 2 straight minutes. But, research has proven that the benefits of anaerobic exercise is superior to aerobic exercise. The progression of exercise should be low-intensity aerobics to moderate-intensity aerobics to high-intensity anaerobic exercise.
According to research, low-intensity walking for 30 minutes, 5 days a week, is not adequate enough to delay heart disease and premature death. The research was performed using 2000 men, ages 45 to 59, over a ten year period. The men had no initial signs of heart disease. The men's exercise was measured using low (walking and bowling), moderate (golf and dancing) and high levels (running and swimming).
The number of deaths that occured during the 10 year period was 252. Of that amount, 75% were linked to heart disease and stroke. and 25% was linked to cancer.
The conclusion of the study was this: low and moderate intensity exercise failed to reduce premature death from heart disease. Only the high-intensity anaerobic exercise lowered death rates.
Older adults may not be able to perform at the same intense exercise levels of 20 or 30 year olds, but they can certainly do high-intensity anaerobic exercise adjusted for their age.
Anaerobic exercise should be eventually added to older adults' fitness programs.
Progressing from low to high intensity will prevent injury and prepare the body for more intense exercise. A doctor's clearance should be obtained before high-intensity anaerobic exercise begins.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
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Aerobic exercise is an activity that is done continuously for more than 2 straight minutes. But, research has proven that the benefits of anaerobic exercise is superior to aerobic exercise. The progression of exercise should be low-intensity aerobics to moderate-intensity aerobics to high-intensity anaerobic exercise.
According to research, low-intensity walking for 30 minutes, 5 days a week, is not adequate enough to delay heart disease and premature death. The research was performed using 2000 men, ages 45 to 59, over a ten year period. The men had no initial signs of heart disease. The men's exercise was measured using low (walking and bowling), moderate (golf and dancing) and high levels (running and swimming).
The number of deaths that occured during the 10 year period was 252. Of that amount, 75% were linked to heart disease and stroke. and 25% was linked to cancer.
The conclusion of the study was this: low and moderate intensity exercise failed to reduce premature death from heart disease. Only the high-intensity anaerobic exercise lowered death rates.
Older adults may not be able to perform at the same intense exercise levels of 20 or 30 year olds, but they can certainly do high-intensity anaerobic exercise adjusted for their age.
Anaerobic exercise should be eventually added to older adults' fitness programs.
Progressing from low to high intensity will prevent injury and prepare the body for more intense exercise. A doctor's clearance should be obtained before high-intensity anaerobic exercise begins.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
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Rapid Fat Loss and Six Pack Abs
Thursday, December 27, 2007
Exercise Technique Article Series, 7
Cardio exercise doesn't have to be aerobic. Aerobic exercise is an activity that is done continuously for more than 2 straight minutes.
Favorite aerobic exercises are done on the treadmill (walking, running, jogging), bike, elliptical and stair-stepper. Unless you want to run long distance races, you don't need to do aerobic exercise to improve your body's ability to process oxygen and improve your heart and lung function.
Anaerobic exercise is all you need to improve heart/lung function and increase your body's oxygen intake. Anaerobic exercise, like sprinting and weightlifting, requires you to lessen the intensity or rest for less than 2 minutes. Interval training is a great way to do cardio exercise. There is much research to show that interval training sessions are superior to continuous aerobic sessions.
You will get better fat loss results and more improved heart/lung health doing interval training. All you need is 20 minutes per interval session (you can go longer as your conditioning improves). One way to do intervals is to sprint for 30 seconds followed by a 60 second walk or jog (you could do the same on a bike or elliptical).
That would be one interval. Repeat this pattern for 20 minutes and then cooldown for 5 minutes. For those who are crunched for time, interval training is what the doctor ordered.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
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Rapid Fat Loss and Six Pack Abs
Favorite aerobic exercises are done on the treadmill (walking, running, jogging), bike, elliptical and stair-stepper. Unless you want to run long distance races, you don't need to do aerobic exercise to improve your body's ability to process oxygen and improve your heart and lung function.
Anaerobic exercise is all you need to improve heart/lung function and increase your body's oxygen intake. Anaerobic exercise, like sprinting and weightlifting, requires you to lessen the intensity or rest for less than 2 minutes. Interval training is a great way to do cardio exercise. There is much research to show that interval training sessions are superior to continuous aerobic sessions.
You will get better fat loss results and more improved heart/lung health doing interval training. All you need is 20 minutes per interval session (you can go longer as your conditioning improves). One way to do intervals is to sprint for 30 seconds followed by a 60 second walk or jog (you could do the same on a bike or elliptical).
That would be one interval. Repeat this pattern for 20 minutes and then cooldown for 5 minutes. For those who are crunched for time, interval training is what the doctor ordered.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
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Rapid Fat Loss and Six Pack Abs
Wednesday, December 26, 2007
Exercise Technique Article Series, 6
The stability ball is one of the most versatile and cost effective pieces of exercise equipment. You can take it with you and do exercises at home, work or on vacation. Doing your ab crunches on the stability ball is superior to the traditional floor crunches.
According to researchers in the Department of Kinesiology at Occidental College in Los Angeles, crunches performed by 41 test subjects on the stability ball showed significantly greater abdominal muscle activation than the traditional floor crunches.
I recommend doing the ab ball curl up instead of crunches to avoid low back injuries.
The results found heightened activity in the upper rectus abdominis, lower rectus abdominis and external oblique activity by 31%, 38% and 24%, respectively, when compared with the traditional floor crunch. The rectus abdominis muscles are affectionately called the "six-pack" of the abdominal region.
There is also another great reason to do your ab curl ups on the stability ball: you achieve a greater range of motion during the exercise because you are able to go back further and extend your trunk along the contours of the ball. When you first try ball curl ups, it will feel very unstable to you. Don't let that stop you---you will adjust to this exercise!
In part 7 of this series, I will a different kind of cardio exercise.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
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According to researchers in the Department of Kinesiology at Occidental College in Los Angeles, crunches performed by 41 test subjects on the stability ball showed significantly greater abdominal muscle activation than the traditional floor crunches.
I recommend doing the ab ball curl up instead of crunches to avoid low back injuries.
The results found heightened activity in the upper rectus abdominis, lower rectus abdominis and external oblique activity by 31%, 38% and 24%, respectively, when compared with the traditional floor crunch. The rectus abdominis muscles are affectionately called the "six-pack" of the abdominal region.
There is also another great reason to do your ab curl ups on the stability ball: you achieve a greater range of motion during the exercise because you are able to go back further and extend your trunk along the contours of the ball. When you first try ball curl ups, it will feel very unstable to you. Don't let that stop you---you will adjust to this exercise!
In part 7 of this series, I will a different kind of cardio exercise.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
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Rapid Fat Loss and Six Pack Abs
Friday, December 21, 2007
Exercise Technique Article Series, 5
You can accomplish your cardio workout goal in 20 minutes per session by increasing and varying the intensity. It is called High Intensity Interval Training (HIIT). It is the best way to burn fat in the shortest amount of time. This training method is also used to increase speed and VO2 Max.
The danger of doing cardio exercise at the same pace (like 65% of your max heart rate) and same time period is that your body adapts and conserves energy.
By doing HIIT, your body doesn't have a chance to adapt, and you burn more calories and fat in a shorter period of time. HIIT also raises your heart rate faster and keeps your metabolism elevated longer after your workout. So how does HIIT work? Here is an example:
1) Use any cardio activity like the treadmill, bike, elliptical, etc.
2) Warmup on the treadmill for 5 minutes. Exercise at 85% of your maximum heart rate for 1 minute. Then walk or jog for 1 minute to recover. Complete this cycle for 20 minutes increasing the intensity each time.
Intensity can also be increased by using an incline on the treadmill or increasing the resistance on the bike. You should vary your intervals each workout to keep your body guessing. Cool down for 5 minutes and do static stretches after your workout.
You should get medical clearance from your doctor before starting this type of exercise. If you are a beginner, you can still do interval training. Beginners can do intervals at lower intensities. All it takes is 20 minutes to exercise!
In part 6 of this series, I will detail a better way to strengthen and tone your abdominal muscles.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
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Rapid Fat Loss and Six Pack Abs
The danger of doing cardio exercise at the same pace (like 65% of your max heart rate) and same time period is that your body adapts and conserves energy.
By doing HIIT, your body doesn't have a chance to adapt, and you burn more calories and fat in a shorter period of time. HIIT also raises your heart rate faster and keeps your metabolism elevated longer after your workout. So how does HIIT work? Here is an example:
1) Use any cardio activity like the treadmill, bike, elliptical, etc.
2) Warmup on the treadmill for 5 minutes. Exercise at 85% of your maximum heart rate for 1 minute. Then walk or jog for 1 minute to recover. Complete this cycle for 20 minutes increasing the intensity each time.
Intensity can also be increased by using an incline on the treadmill or increasing the resistance on the bike. You should vary your intervals each workout to keep your body guessing. Cool down for 5 minutes and do static stretches after your workout.
You should get medical clearance from your doctor before starting this type of exercise. If you are a beginner, you can still do interval training. Beginners can do intervals at lower intensities. All it takes is 20 minutes to exercise!
In part 6 of this series, I will detail a better way to strengthen and tone your abdominal muscles.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, December 17, 2007
Exercise Technique Article Series, 4
The deadlift exercise is probably seen as a grunting, strongman contest type exercise, but it should be a part of your training program. It has many benefits which include:
1) It works many large muscle groups including the latissimus dorsi, trapezius, erector spinae, gluteals, hamstrings, quadriceps and hip flexors. Your forearms and trunk stabilizers are also recruited to a lesser degree.
2) The deadlift is a multi-joint exercise covering three joints with extension occuring at the hip, knee and ankle joints. Multi-joint exercises will give you greater strength gains and hypertrophy (muscle growth). The deadlift is also great for working the hamstrings which helps lessen the risk of knee anterior cruciate ligament (ACL) injuries.
3) The deadlift is a great functional exercise. It mimics every day activity such as bending over and lifting objects.
I will cover the biomechanics of the conventional style deadlift.
1) The grip of the bar (closed, alternate grip) is outside of the legs with the feet about shoulder width apart and slightly turned outward. Keep your head up and chest out.
2) The legs should be flexed (like the squat position) and the bar should be as close to the shins as possible. Your back posture should be straight. DO NOT ROUND YOUR BACK AT ANY POINT OF THE LIFT. Your feet should always be flat on the floor and pushing from the heels.
3) Pull the weight up by extending at the knees (exhale during the pulling phase). The hips and shoulders should move at the same pace. The shoulders should be above or slightly in front of the bar.
At the end of the lift, thrust your hips forward and abduct your lats. The hip and knee joints should be fully extended. If your knees are moving from side to side (shaking), you are lifting too much weight.
4) To lower the weight to the floor, flex your hips and knee joints (you will end in the squat position). Inhale as you lower the weight. That is one repetition.
5) The deadlift will require more rest between sets because so many major muscles are engaged.
There are some circumstances where the deadlift may not be appropriate for you. If you have lower back problems, you would need your doctor's clearance before exercising with the deadlift. There are also many variations of the deadlift. Dumbbells and other specialized bars can be used to perform the deadlift.
In the part 5 of this series, I will detail an effective cardio workout.
Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut and start burning fat and building your lean body!
Mark Dilworth, BA, PES
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1) It works many large muscle groups including the latissimus dorsi, trapezius, erector spinae, gluteals, hamstrings, quadriceps and hip flexors. Your forearms and trunk stabilizers are also recruited to a lesser degree.
2) The deadlift is a multi-joint exercise covering three joints with extension occuring at the hip, knee and ankle joints. Multi-joint exercises will give you greater strength gains and hypertrophy (muscle growth). The deadlift is also great for working the hamstrings which helps lessen the risk of knee anterior cruciate ligament (ACL) injuries.
3) The deadlift is a great functional exercise. It mimics every day activity such as bending over and lifting objects.
I will cover the biomechanics of the conventional style deadlift.
1) The grip of the bar (closed, alternate grip) is outside of the legs with the feet about shoulder width apart and slightly turned outward. Keep your head up and chest out.
2) The legs should be flexed (like the squat position) and the bar should be as close to the shins as possible. Your back posture should be straight. DO NOT ROUND YOUR BACK AT ANY POINT OF THE LIFT. Your feet should always be flat on the floor and pushing from the heels.
3) Pull the weight up by extending at the knees (exhale during the pulling phase). The hips and shoulders should move at the same pace. The shoulders should be above or slightly in front of the bar.
At the end of the lift, thrust your hips forward and abduct your lats. The hip and knee joints should be fully extended. If your knees are moving from side to side (shaking), you are lifting too much weight.
4) To lower the weight to the floor, flex your hips and knee joints (you will end in the squat position). Inhale as you lower the weight. That is one repetition.
5) The deadlift will require more rest between sets because so many major muscles are engaged.
There are some circumstances where the deadlift may not be appropriate for you. If you have lower back problems, you would need your doctor's clearance before exercising with the deadlift. There are also many variations of the deadlift. Dumbbells and other specialized bars can be used to perform the deadlift.
In the part 5 of this series, I will detail an effective cardio workout.
Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut and start burning fat and building your lean body!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, December 14, 2007
Exercise Technique Article Series, 3
The row exercise has many variations. I will cover the seated row exercise. For many, too little time is spent on strengthening the back muscles. When you don't adequately strengthen your back muscles, you are affecting your pulling potential. And, to have good upper body muscular balance, you need to work your backside as well as your frontside.
The back muscles targeted during the seated row exercise are the latissimus dorsi, teres major, middle trapezius and rhomboids.
Follow these steps to properly execute the seated row exercise:
1) Maintain the natural arch in your spine throughout the exercise. Sit up straight (with your chest and head up at all times), draw your navel in toward your spine and retract your shoulder blades together pulling them back and down.
Pull the weight back with your shoulders first in order to activate your back muscles. You don't want the seated row to turn into an arm exercise.
2) Don't lock your knees when resting your feet on the platform. Keep your legs slightly bent.
3) Keeping your elbows close to your body, pull the weight towards your midsection to work the larger latissimus dorsi muscles more . A high pull will give more work to the smaller back muscles.
4) Keep all movements smooth when pulling the weight and reversing the motion. That is one repetition.
The next article in this series will cover the deadlift exercise.
Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut and start burning fat and building your lean body!
Mark Dilworth, BA, PES
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The back muscles targeted during the seated row exercise are the latissimus dorsi, teres major, middle trapezius and rhomboids.
Follow these steps to properly execute the seated row exercise:
1) Maintain the natural arch in your spine throughout the exercise. Sit up straight (with your chest and head up at all times), draw your navel in toward your spine and retract your shoulder blades together pulling them back and down.
Pull the weight back with your shoulders first in order to activate your back muscles. You don't want the seated row to turn into an arm exercise.
2) Don't lock your knees when resting your feet on the platform. Keep your legs slightly bent.
3) Keeping your elbows close to your body, pull the weight towards your midsection to work the larger latissimus dorsi muscles more . A high pull will give more work to the smaller back muscles.
4) Keep all movements smooth when pulling the weight and reversing the motion. That is one repetition.
The next article in this series will cover the deadlift exercise.
Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut and start burning fat and building your lean body!
Mark Dilworth, BA, PES
Your Fitness University
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Rapid Fat Loss and Six Pack Abs
Tuesday, December 11, 2007
Exercise Technique Article Series, 2
The squat exercise (with or without weights) should be a part of your workout regimen. It is an exercise that requires leg strength, core strength and good posture. It is a great exercise to build muscle and burn fat. And, squatting is something we do in every day life. Unfortunately, the squat exercise has gotten a bad rap from some people.
Some have experienced injury from doing the squat exercise because of incorrect technique or from "maxing out" on the squat. I don't ever recommend "maxing out." You're asking for low back and knee injuries if you do "max out."
1. Get a tight grip with the bar resting on your shoulders. Your elbows should be pointed downward to help you keep your upper back (trapezius muscles) contracted and to keep your back from rounding.
Lift the bar off the rack, step back and stand with your feet a little wider than shoulder width. The toes should be turned slightly outward to keep undue pressure off of your knees.
2. Take a deep breath and begin the lift. Push your head and shoulders up and back (keeps the bar from coming forward) and push your hips back as you bend your knees. The bar, knees and feet should be in a vertical line.
Maintain the normal arch in your lower back at all times while keeping your posture as upright as possible (don't let your shoulders fall forward). You don't have to lower your thighs to below parallel.
3. Don't let your knees cave in at any point in the squat exercise. As you lower the bar, try to push your feet outward without actually moving them.
This will keep your knees aligned properly. Once you have lowered to the desired squat position, contract your glutes and thighs and explode upward to the starting position and exhale. You have done one repetition!
Don't substitute the squat exercise with lunges, leg presses, leg extensions, etc. Instead, supplement the squat exercise with these other leg exercises. And, there are many variations of the squat exercise such as single-leg squats, body-weight squats, dumbbell squats and prisoner squats.
In part 3 of this series, I will cover correct technique for the seated row exercise.
Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut and start burning fat and building your lean body!
Mark Dilworth, BA, PES
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Some have experienced injury from doing the squat exercise because of incorrect technique or from "maxing out" on the squat. I don't ever recommend "maxing out." You're asking for low back and knee injuries if you do "max out."
1. Get a tight grip with the bar resting on your shoulders. Your elbows should be pointed downward to help you keep your upper back (trapezius muscles) contracted and to keep your back from rounding.
Lift the bar off the rack, step back and stand with your feet a little wider than shoulder width. The toes should be turned slightly outward to keep undue pressure off of your knees.
2. Take a deep breath and begin the lift. Push your head and shoulders up and back (keeps the bar from coming forward) and push your hips back as you bend your knees. The bar, knees and feet should be in a vertical line.
Maintain the normal arch in your lower back at all times while keeping your posture as upright as possible (don't let your shoulders fall forward). You don't have to lower your thighs to below parallel.
3. Don't let your knees cave in at any point in the squat exercise. As you lower the bar, try to push your feet outward without actually moving them.
This will keep your knees aligned properly. Once you have lowered to the desired squat position, contract your glutes and thighs and explode upward to the starting position and exhale. You have done one repetition!
Don't substitute the squat exercise with lunges, leg presses, leg extensions, etc. Instead, supplement the squat exercise with these other leg exercises. And, there are many variations of the squat exercise such as single-leg squats, body-weight squats, dumbbell squats and prisoner squats.
In part 3 of this series, I will cover correct technique for the seated row exercise.
Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut and start burning fat and building your lean body!
Mark Dilworth, BA, PES
Your Fitness University
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Rapid Fat Loss and Six Pack Abs
Monday, December 10, 2007
Exercise Technique Article Series, 1
During this article series, I will concentrate on showing you how to do exercises correctly. One of things I see most as a trainer is people not doing exercises the right way. This will almost certainly lead to injuries at some point.
The first thing you want to do during an exercise is to stabilize your spine. You do this by drawing in your navel toward your spine to activate your internal weight belt (transversus abdominis).
There is also a great exercise that will protect your spine---BACK EXTENSIONS.
Strengthening your back muscles are very important for obvious reasons. Seventy to 80% of Americans have back pain (many times low back pain) at some point. The way to protect against this is to strengthen your body's core.
To specifically protect your spine, you should do back extensions (with weights for the advanced). Back extensions target the erector spinae muscle group surrounding the spine. Your hamstrings also contract strongly during the back extension exercise and assist the erector spinae.
It is important to perform this exercise correctly or you will end up with the very thing you are trying to avoid----BACK PAIN OR INJURY. The technique error I see most in those doing back extensions is hyperextension of the back.
Hyperextension happens when you continue lifting your upper body past the point of a straight line (your back, hips and lower legs should line up). The picture shows correct technique. Hyperextension will compress your vertebral discs. This important exercise should be included with your other back exercises such as rows and lat pulldowns.
In part 2 of this series, I will cover correct technique for the squat.
Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut and start burning fat and building your lean body!
Mark Dilworth, BA, PES
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The first thing you want to do during an exercise is to stabilize your spine. You do this by drawing in your navel toward your spine to activate your internal weight belt (transversus abdominis).
There is also a great exercise that will protect your spine---BACK EXTENSIONS.
Strengthening your back muscles are very important for obvious reasons. Seventy to 80% of Americans have back pain (many times low back pain) at some point. The way to protect against this is to strengthen your body's core.
To specifically protect your spine, you should do back extensions (with weights for the advanced). Back extensions target the erector spinae muscle group surrounding the spine. Your hamstrings also contract strongly during the back extension exercise and assist the erector spinae.
It is important to perform this exercise correctly or you will end up with the very thing you are trying to avoid----BACK PAIN OR INJURY. The technique error I see most in those doing back extensions is hyperextension of the back.
Hyperextension happens when you continue lifting your upper body past the point of a straight line (your back, hips and lower legs should line up). The picture shows correct technique. Hyperextension will compress your vertebral discs. This important exercise should be included with your other back exercises such as rows and lat pulldowns.
In part 2 of this series, I will cover correct technique for the squat.
Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut and start burning fat and building your lean body!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Thursday, December 6, 2007
Flexibility Article Series, 4
In part 4 of this series, I will cover rehabilitative flexibility. The initial recovery period from a serious injury begins with you working with a physical therapist.
This article will primarily cover what you must do to regain the flexibility and strength of the injured area. Keep in mind that the rehabilitation process is a team approach---you, your physical therapist and your personal trainer.
You should rehabilitate the injured area as follows:
1. Restore the range of motion.
2. Restore flexibility and strength of the injured area.
3. Regain balance lost because of the injury.
You should proceed with caution when you begin any exercise. Stop any exercise that causes pain. Continuing an exercise in pain will only set your rehabilitation back.
Restoring the range of motion is critical because it lays the groundwork for future training. Range of motion should be restored in all 3 planes of motion.
For example, if you had a knee injury, you might have to begin your exercises with partial range of motion (working towards full range) in one plane. You would gradually work towards including exercises that required sideways, rotating, twisting or turning actions.
Once range of motion is restored, you can then begin to introduce light weight training exercises and stretching exercises to strengthen the injured muscles, tendons and ligaments.
It is also important to stretch and strengthen the areas around the injured area. Use of machine weights, isometric exercises (the injured area contracts but doesn't move), resistance bands or bodyweight exercises are all good in the rehabilitation process.
Balance and proprioception (limb position sense in 3D space) must be restored or the injury will probably reoccur. When a part of the body is injured, the nerve cells in that area are also damaged.
This affects your control and the stability of the joint structures. Once you have regained some strength and flexibility, you should begin to do balance exercises.
You could start with simple exercises like walking in a straight line and progress to one-legged or closed-eyed exercises. You would then gradually progress to stability ball exercises, foam cushion exercises, BOSU exercises, etc.
The rehabilitation process can not be rushed. Trying to come back too fast from an injury will almost certainly lead to reinjury.
For more help with flexibility, download your Free e-Course, "Stretching Tips e-Course" from The Stretching Institute.
Mark Dilworth, BA, PES
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This article will primarily cover what you must do to regain the flexibility and strength of the injured area. Keep in mind that the rehabilitation process is a team approach---you, your physical therapist and your personal trainer.
You should rehabilitate the injured area as follows:
1. Restore the range of motion.
2. Restore flexibility and strength of the injured area.
3. Regain balance lost because of the injury.
You should proceed with caution when you begin any exercise. Stop any exercise that causes pain. Continuing an exercise in pain will only set your rehabilitation back.
Restoring the range of motion is critical because it lays the groundwork for future training. Range of motion should be restored in all 3 planes of motion.
For example, if you had a knee injury, you might have to begin your exercises with partial range of motion (working towards full range) in one plane. You would gradually work towards including exercises that required sideways, rotating, twisting or turning actions.
Once range of motion is restored, you can then begin to introduce light weight training exercises and stretching exercises to strengthen the injured muscles, tendons and ligaments.
It is also important to stretch and strengthen the areas around the injured area. Use of machine weights, isometric exercises (the injured area contracts but doesn't move), resistance bands or bodyweight exercises are all good in the rehabilitation process.
Balance and proprioception (limb position sense in 3D space) must be restored or the injury will probably reoccur. When a part of the body is injured, the nerve cells in that area are also damaged.
This affects your control and the stability of the joint structures. Once you have regained some strength and flexibility, you should begin to do balance exercises.
You could start with simple exercises like walking in a straight line and progress to one-legged or closed-eyed exercises. You would then gradually progress to stability ball exercises, foam cushion exercises, BOSU exercises, etc.
The rehabilitation process can not be rushed. Trying to come back too fast from an injury will almost certainly lead to reinjury.
For more help with flexibility, download your Free e-Course, "Stretching Tips e-Course" from The Stretching Institute.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Wednesday, December 5, 2007
Flexibility Article Series, 3
When the average person thinks about flexibility and stretching, self myofascial release with foam rolls (SMFR) is not what comes to mind. Basic static stretching will probably be thought of first by most people.
As was discussed in part 2 of this series, static stretching has its part in a comprehensive flexibility program. Flexibility is important in order to maintain elasticity in our muscles to help prevent injuries. SMFR should be a part of your flexibility program.
You can increase your elasticity in the muscles by improving your flexibility. This will improve your performance. SMFR is like getting a massage. The foam roller is one of the most effective techniques for releasing tension while improving mobility.
Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment.
You'll immediately feel the effectiveness of SMFR and its something you can do every day at home. You will basically be your own massage therapist. Listed below is a summary of the benefits of SMFR:
1. SMFR releases tension in your muscles due to overuse, tightness and aging.
2. The SMFR process restructures and realigns your skeletal system.
3. The SMFR process improves balance and body awareness.
4. SMFR can be used in the rehabilitation process and massage therapy.
5. SMFR can be used for Pilates exercises.
Here is an example of a SMFR hamstring exercise:
1. Place hamstrings on the roll with your hips unsupported.
2. Crossed your feet to increase leverage.
3. Roll from knee toward posterior hip.
4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%.
In the final part(4) of this series, I will cover rehabilitative flexibility.
For more help with flexibility, download your Free e-Course, "Stretching Tips e-Course" from The Stretching Institute.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
As was discussed in part 2 of this series, static stretching has its part in a comprehensive flexibility program. Flexibility is important in order to maintain elasticity in our muscles to help prevent injuries. SMFR should be a part of your flexibility program.
You can increase your elasticity in the muscles by improving your flexibility. This will improve your performance. SMFR is like getting a massage. The foam roller is one of the most effective techniques for releasing tension while improving mobility.
Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment.
You'll immediately feel the effectiveness of SMFR and its something you can do every day at home. You will basically be your own massage therapist. Listed below is a summary of the benefits of SMFR:
1. SMFR releases tension in your muscles due to overuse, tightness and aging.
2. The SMFR process restructures and realigns your skeletal system.
3. The SMFR process improves balance and body awareness.
4. SMFR can be used in the rehabilitation process and massage therapy.
5. SMFR can be used for Pilates exercises.
Here is an example of a SMFR hamstring exercise:
1. Place hamstrings on the roll with your hips unsupported.
2. Crossed your feet to increase leverage.
3. Roll from knee toward posterior hip.
4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%.
In the final part(4) of this series, I will cover rehabilitative flexibility.
For more help with flexibility, download your Free e-Course, "Stretching Tips e-Course" from The Stretching Institute.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, December 4, 2007
Flexibility Article Series, 2
When someone says, "You need to stretch out before you workout," what does that mean? Well, you might get five different answers from five people. First, you need to know the different kinds of stretches available to you.
Then, depending on your exercise goals, choose the best flexibility program for you. You might need assistance from a fitness professional if you are a beginner or you are rehabilitating an injury. Let's start by defining the different types of stretches:
Static Stretches - Static stretching is generally safe and a good place to start for beginners and sedentary individuals. These stretches are performed without movement. The individual gets into and holds the stretched position for 20-30 seconds. The different types of static stretches are:
1. Passive - This type of stretch requires you to use another person or object to assist you. The person who assists you should be careful when applying the stretch and any object used should be stable. The advantage of this type of stretching technique is that it allows you to reach a greater range of motion. Passive stretching is often used to stretch the chest and shoulders.
2. Active - Active stretching uses opposing muscles (antagonists) to stretch the targeted muscles (agonists or prime movers). The opposing muscle is contracted and the targeted muscle is relaxed and stretched. Lifting your leg straight out and holding that position while standing is an example of an active stretch.
3. Proprioceptive Neuromuscular Facilitation(PNF) - This type of stretching should be used with great caution. Your partner should also be knowledgeable about PNF stretching techniques. This type of stretching is good for targeting specific muscle groups, increasing range of motion and improving strength.
The hamstring stretch is good for applying this stretching technique. While lying on your back, you would contract your hamstrings while your partner holds your leg in place during the stretch. The stretch would last for about 5 seconds. The hamstrings are relaxed, the partner then immediately and safely pushes the muscle group past its normal range of movement for 20-30 seconds. That would be one repetition. Rest for about 30 seconds and repeat 3-5 times.
4. Isometric - This form of stretching is similar to passive and PNF stretching except that the contractions are held longer. Isometric stretching is very demanding and is not recommended for children or adolescents still growing.
Only one isometric stretch per muscle group should be performed. An example of an isometric stretch would be to contract the calf muscles for 10-15 seconds during the leaning calf stretch. Relax for 20 seconds and repeat 3-5 times.
Static stretches should be done after your workout to return your muscles to their normal length.
Dynamic Stretches - Dynamic stretches are performed with movement. The individual uses movement to increase range of motion and flexibility. The different types of dynamic stretches are:
1. Ballistic - I do not recommend this type of stretching because it uses rapid bouncing and swinging motions to force the body part past its range of motion. Other forms of stretching are available and less risky.
2. Dynamic - This type of stretching uses controlled movements to increase range of motion. Unlike ballistic stretching, the body part is never forced past the joints normal range of movement. Shuffles, backpedals and running-in-place are exercises that can be used during a dynamic warm-up. Research shows that a dynamic warm-up prepares an athlete's body best for competition.
3. Active Isolated - This type of stretching works by contracting the opposing muscle group which causes the stretched muscle group to relax. The stretch is held for 2 seconds. Repeat the stretch 5-10 times.
In part(3) of this series, I will cover self myofascial release techniques.
For more help with flexibility, download your Free e-Course, "Stretching Tips e-Course" from The Stretching Institute.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Then, depending on your exercise goals, choose the best flexibility program for you. You might need assistance from a fitness professional if you are a beginner or you are rehabilitating an injury. Let's start by defining the different types of stretches:
Static Stretches - Static stretching is generally safe and a good place to start for beginners and sedentary individuals. These stretches are performed without movement. The individual gets into and holds the stretched position for 20-30 seconds. The different types of static stretches are:
1. Passive - This type of stretch requires you to use another person or object to assist you. The person who assists you should be careful when applying the stretch and any object used should be stable. The advantage of this type of stretching technique is that it allows you to reach a greater range of motion. Passive stretching is often used to stretch the chest and shoulders.
2. Active - Active stretching uses opposing muscles (antagonists) to stretch the targeted muscles (agonists or prime movers). The opposing muscle is contracted and the targeted muscle is relaxed and stretched. Lifting your leg straight out and holding that position while standing is an example of an active stretch.
3. Proprioceptive Neuromuscular Facilitation(PNF) - This type of stretching should be used with great caution. Your partner should also be knowledgeable about PNF stretching techniques. This type of stretching is good for targeting specific muscle groups, increasing range of motion and improving strength.
The hamstring stretch is good for applying this stretching technique. While lying on your back, you would contract your hamstrings while your partner holds your leg in place during the stretch. The stretch would last for about 5 seconds. The hamstrings are relaxed, the partner then immediately and safely pushes the muscle group past its normal range of movement for 20-30 seconds. That would be one repetition. Rest for about 30 seconds and repeat 3-5 times.
4. Isometric - This form of stretching is similar to passive and PNF stretching except that the contractions are held longer. Isometric stretching is very demanding and is not recommended for children or adolescents still growing.
Only one isometric stretch per muscle group should be performed. An example of an isometric stretch would be to contract the calf muscles for 10-15 seconds during the leaning calf stretch. Relax for 20 seconds and repeat 3-5 times.
Static stretches should be done after your workout to return your muscles to their normal length.
Dynamic Stretches - Dynamic stretches are performed with movement. The individual uses movement to increase range of motion and flexibility. The different types of dynamic stretches are:
1. Ballistic - I do not recommend this type of stretching because it uses rapid bouncing and swinging motions to force the body part past its range of motion. Other forms of stretching are available and less risky.
2. Dynamic - This type of stretching uses controlled movements to increase range of motion. Unlike ballistic stretching, the body part is never forced past the joints normal range of movement. Shuffles, backpedals and running-in-place are exercises that can be used during a dynamic warm-up. Research shows that a dynamic warm-up prepares an athlete's body best for competition.
3. Active Isolated - This type of stretching works by contracting the opposing muscle group which causes the stretched muscle group to relax. The stretch is held for 2 seconds. Repeat the stretch 5-10 times.
In part(3) of this series, I will cover self myofascial release techniques.
For more help with flexibility, download your Free e-Course, "Stretching Tips e-Course" from The Stretching Institute.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Sunday, December 2, 2007
Flexibility Article Series, 1
You should perform flexibility exercises everyday to help your body feel and perform better. Flexibility is the normal extensibility (capable of being elongated or stretched) of all soft tissues (muscles, ligaments, tendons) that allow the full range of motion of a joint.
Flexibility training integrates various stretches in all three planes of motion to produce maximum extensibility of tissues. You may have to undergo some corrective flexibility training based on your postural assessment or based on previous injuries incurred.
Summary of Benefits of Flexibility Training:
1. Corrects muscle imbalances
2. Increases joint range of motion
2. Relieves joint stress
3. Decreases excessive tension of muscles
4. Maintains the normal functional length of all muscles
5. Helps to achieve optimum neuromuscular efficiency
Different Types of Stretching:
Static Stretches - Static stretching is generally safe and a good place to start for beginners and sedentary individuals. These stretches are performed without movement. The individual gets into and holds the stretched position for 20-30 seconds. The different types of static stretches are:
1. Passive
2. Active
3. Proprioceptive Neuromuscular Facilitation(PNF)
4. Isometric
Dynamic Stretches - Dynamic stretches are performed with movement. The individual uses movement to increase range of motion and flexibility.
1. Ballistic
2. Dynamic
3. Active Isolated
In part 2 of this series, I will define and discuss the importance and timing of static and dynamic stretching.
For more help with flexibility, download your Free e-Course, "Stretching Tips e-Course" from The Stretching Institute.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Flexibility training integrates various stretches in all three planes of motion to produce maximum extensibility of tissues. You may have to undergo some corrective flexibility training based on your postural assessment or based on previous injuries incurred.
Summary of Benefits of Flexibility Training:
1. Corrects muscle imbalances
2. Increases joint range of motion
2. Relieves joint stress
3. Decreases excessive tension of muscles
4. Maintains the normal functional length of all muscles
5. Helps to achieve optimum neuromuscular efficiency
Different Types of Stretching:
Static Stretches - Static stretching is generally safe and a good place to start for beginners and sedentary individuals. These stretches are performed without movement. The individual gets into and holds the stretched position for 20-30 seconds. The different types of static stretches are:
1. Passive
2. Active
3. Proprioceptive Neuromuscular Facilitation(PNF)
4. Isometric
Dynamic Stretches - Dynamic stretches are performed with movement. The individual uses movement to increase range of motion and flexibility.
1. Ballistic
2. Dynamic
3. Active Isolated
In part 2 of this series, I will define and discuss the importance and timing of static and dynamic stretching.
For more help with flexibility, download your Free e-Course, "Stretching Tips e-Course" from The Stretching Institute.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, November 30, 2007
Fitness Tips Article Series, 5
For the final part (5) of this series, I will discuss what it means to functionally train your body. Functional training is basically training your body for how you want to live and play. For example, an athlete will train differently from someone who just wants to maintain general fitness.
What does it mean to weight train in all three planes of motion? It is important to remember that although an activity might be one-plane dominant (running straight ahead is sagittal plane dominate), the other two planes of motion must be stable in order to perform the activity efficiently. Also, no motion occurs in one plane only. The three planes are explained below:
1. Frontal Plane – imaginary bisector that divides the body into equal front and back halves. The motions primarily involve abduction and adduction (side-to-side motions). Abduction takes a limb away from the midline of the body and adduction takes the limb closer to the midline of the body.
Examples include exercises performed on a hip abductor and hip adductor machines. Other frontal plane motions would be side lunges, dumbbell lateral shoulder raises and lateral spinal flexion. Quickness and agility movements made by athletes require adequate frontal plane stability, strength, power, flexibility and balance.
2. Sagittal Plane – imaginary bisector that divides the body into left and right halves. The motions involve forward-backward and up-down movements relative to the body and/or joint. Examples would be walking, running, bicep curls, leg curls and seated back rows.
Traditional training techniques (such as training with machine weights) have focused on the sagittal plane of motion. This is not an effective training technique if the other planes of motion are ignored during training.
3. Transverse Plane – imaginary bisector that divides the body into top and bottom halves. The motions are primarily rotational. Obviously, this will be a dominate plane of motion for many athletes and everyone in general.
Baseball players (swinging, turning, pivoting, etc.), football defensive backs (hip rotations, quick turns, etc.) are just two examples. Transverse lunges and many medicine ball exercises will train you in the transverse plane.
Part of functional training involves doing exercises that train all three planes of motion. You will have to get off of the weight machines and diversify your training methods! Your body will thank you!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
What does it mean to weight train in all three planes of motion? It is important to remember that although an activity might be one-plane dominant (running straight ahead is sagittal plane dominate), the other two planes of motion must be stable in order to perform the activity efficiently. Also, no motion occurs in one plane only. The three planes are explained below:
1. Frontal Plane – imaginary bisector that divides the body into equal front and back halves. The motions primarily involve abduction and adduction (side-to-side motions). Abduction takes a limb away from the midline of the body and adduction takes the limb closer to the midline of the body.
Examples include exercises performed on a hip abductor and hip adductor machines. Other frontal plane motions would be side lunges, dumbbell lateral shoulder raises and lateral spinal flexion. Quickness and agility movements made by athletes require adequate frontal plane stability, strength, power, flexibility and balance.
2. Sagittal Plane – imaginary bisector that divides the body into left and right halves. The motions involve forward-backward and up-down movements relative to the body and/or joint. Examples would be walking, running, bicep curls, leg curls and seated back rows.
Traditional training techniques (such as training with machine weights) have focused on the sagittal plane of motion. This is not an effective training technique if the other planes of motion are ignored during training.
3. Transverse Plane – imaginary bisector that divides the body into top and bottom halves. The motions are primarily rotational. Obviously, this will be a dominate plane of motion for many athletes and everyone in general.
Baseball players (swinging, turning, pivoting, etc.), football defensive backs (hip rotations, quick turns, etc.) are just two examples. Transverse lunges and many medicine ball exercises will train you in the transverse plane.
Part of functional training involves doing exercises that train all three planes of motion. You will have to get off of the weight machines and diversify your training methods! Your body will thank you!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Thursday, November 29, 2007
Fitness Tips Article Series, 4
If you've heard it once, you've heard it a thousand times....eat your fruits and vegetables!! Doing so will make you healthier and help you avoid chronic illnesses such as cancer. Well, here is a great guide to follow. Now eat your......!!
Red/Purple Group - Grapes, grape products (red wine, grape juice), prunes, cranberries, blueberries, blackberries, strawberries, red peppers, plums, cherries, eggplant, red beets, raisins, red apples, red pears
Red Group - Tomatoes, tomato products (pasta sauce, tomato soup, tomato-based juices, ketchup), pink grapefruit, watermelon
Orange Group - Carrots, mangos, apricots, cantaloupes, pumpkin, acorn squash, winter squash, sweet potatoes
Orange/Yellow Group - Orange juice, oranges, tangerines, yellow grapefruit, lemon, line, peaches, papaya, pineapple, nectarines
Yellow/Green Group - Spinach, collard, mustard greens, turnip greens, yellow, corn, avocado, green peas, green beans, green peppers, yellow peppers, cucumber, kiwi, romaine lettuce, zucchini, honeydew melon, muskmelon
Green Group - Broccoli, brussels sprouts, cabbage, cauliflower, Chinese cabbage, bok choi, kale
White/Green Group - Garlic, onions, leeks, celery, asparagus, artichoke, endive, chives, mushrooms
This information is based on the UCLA Center for Human Nutrition's color code system. It encourages a variety of fruits and vegetables to ensure a diverse intake of phytonutrients (cancer fighting nutrients). You should aim for one food item from each color group per day, eat seven or more servings of fruit and vegetables per day and eat a variety of fruits and vegetables. Mother did know best about what you should eat!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Red/Purple Group - Grapes, grape products (red wine, grape juice), prunes, cranberries, blueberries, blackberries, strawberries, red peppers, plums, cherries, eggplant, red beets, raisins, red apples, red pears
Red Group - Tomatoes, tomato products (pasta sauce, tomato soup, tomato-based juices, ketchup), pink grapefruit, watermelon
Orange Group - Carrots, mangos, apricots, cantaloupes, pumpkin, acorn squash, winter squash, sweet potatoes
Orange/Yellow Group - Orange juice, oranges, tangerines, yellow grapefruit, lemon, line, peaches, papaya, pineapple, nectarines
Yellow/Green Group - Spinach, collard, mustard greens, turnip greens, yellow, corn, avocado, green peas, green beans, green peppers, yellow peppers, cucumber, kiwi, romaine lettuce, zucchini, honeydew melon, muskmelon
Green Group - Broccoli, brussels sprouts, cabbage, cauliflower, Chinese cabbage, bok choi, kale
White/Green Group - Garlic, onions, leeks, celery, asparagus, artichoke, endive, chives, mushrooms
This information is based on the UCLA Center for Human Nutrition's color code system. It encourages a variety of fruits and vegetables to ensure a diverse intake of phytonutrients (cancer fighting nutrients). You should aim for one food item from each color group per day, eat seven or more servings of fruit and vegetables per day and eat a variety of fruits and vegetables. Mother did know best about what you should eat!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Wednesday, November 28, 2007
Fitness Tips Article Series, 3
"I don't have enough time to exercise!" When was the last time you said that or heard it on the lips of someone else. We all know that it is an easy excuse to use when we don't want to do something (or commit to something).
You have heard this saying: "You get out of it what you put into it." This is certainly true when it comes to the health benefits received from regular exercise (you actually get more than you put into it). These are some benefits of just 30 minutes of daily exercise activity like walking, jogging, biking, dancing or swimming:
1. Lost Weight
2. Reduced Body Fat
3. Lower LDL Levels (bad cholesterol)
4. Lower Blood Pressure
5. Improved Heart Function
6. Reduced Risk of Chronic Diseases such as diabetes, cancer and heart disease
7. Improved Appearance and Boost of Self-Esteem
8. Increased Energy
9. Reduced Healthcare Costs
Do you have a spare 30 minutes in your day? Of course you do! Go ahead and get started! Walk around the neighborhood for 30 minutes every day and before you know it you will progress to running and lifting weights also!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
You have heard this saying: "You get out of it what you put into it." This is certainly true when it comes to the health benefits received from regular exercise (you actually get more than you put into it). These are some benefits of just 30 minutes of daily exercise activity like walking, jogging, biking, dancing or swimming:
1. Lost Weight
2. Reduced Body Fat
3. Lower LDL Levels (bad cholesterol)
4. Lower Blood Pressure
5. Improved Heart Function
6. Reduced Risk of Chronic Diseases such as diabetes, cancer and heart disease
7. Improved Appearance and Boost of Self-Esteem
8. Increased Energy
9. Reduced Healthcare Costs
Do you have a spare 30 minutes in your day? Of course you do! Go ahead and get started! Walk around the neighborhood for 30 minutes every day and before you know it you will progress to running and lifting weights also!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, November 27, 2007
Fitness Tips Article Series, 2
Did you go to any holiday parties last night (newbies, see Part 1)?!
People with a lower percentage of body fat have a higher metabolism than those who are less muscular because muscle uses more calories to maintain itself. A slow metabolism actually causes you to store fat. Use these tips to speed up your metabolism, burn more fat and lose more weight:
Some Things That Slow Your Metabolism
1. Fasting. It causes your body to switch to survival mode and store fat.
2. A diet that is too low-calorie. See number 1.
3. Snacking throughout the day on high sugared foods (such as candy and sodas).
4. Drinking too many sugary drinks.
5. A lack of physical activity (cardio and weight training).
6. You have an underactive thyroid.
Some Things That Speed Up Your Metabolism
1. Do not skip meals (eat 4 to 6 small meals a day).
2. Regular exercise (cardio 2-3 days/weight training 3 days).
3. Build more muscle.
4. Avoid too much alcohol and sugar.
5. Drink only water or unsweetened tea for beverages.
6. Eat foods with high nutritional values (such as fiber).
Other Facts About The Body's Metabolism
Fact #1 A slow or sluggish metabolism is not the major cause of weight gain.
A caloric imbalance is the cause of weight gain (taking in more calories than you burn in a day). If you have a slow or sluggish metabolism? A brisk 30 minute walk each day would get you started in the right direction to speed it up.
Fact #2 Lifting weights (or other resistance exercises) and cardio exercise will give you a higher metabolic rate.
Most aerobic exercises give you a calorie afterburn of 10% to 15% of calories used during a workout. So, if you burned 300 calories in a cardio session, you'll burn an additional 30 to 45 calories over several hours. You should do at least 30 minutes of cardio 5-6 times per week (with intensity at least 60% to 70% of your maximum heart rate). Combine your cardio with weight/resistance training (at least 3days a week) and it will speed up your metabolism even more because muscle increases your body's capacity to burn calories during and after exercise.
Fact #3 Sweating is not a gauge of how many calories you are burning.
Weight loss or gain is a product of calories consumed or burned. If you burn more calories than you consume, you will lose weight and vice-versa.
Fact #4 The best time to exercise is whenever you have the most energy.
Working out at any time of the day will increase metabolism for several hours, depending on intensity.
Fact #5 Your metabolism doesn't necessarily have to slow down as you get older.
Your metabolism may get sluggish because of fat gain and lost muscle mass. The easiest way to keep a healthy metabolic rate for life is to engage in consistent exercise.
Now, go speed up your metabolism!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
People with a lower percentage of body fat have a higher metabolism than those who are less muscular because muscle uses more calories to maintain itself. A slow metabolism actually causes you to store fat. Use these tips to speed up your metabolism, burn more fat and lose more weight:
Some Things That Slow Your Metabolism
1. Fasting. It causes your body to switch to survival mode and store fat.
2. A diet that is too low-calorie. See number 1.
3. Snacking throughout the day on high sugared foods (such as candy and sodas).
4. Drinking too many sugary drinks.
5. A lack of physical activity (cardio and weight training).
6. You have an underactive thyroid.
Some Things That Speed Up Your Metabolism
1. Do not skip meals (eat 4 to 6 small meals a day).
2. Regular exercise (cardio 2-3 days/weight training 3 days).
3. Build more muscle.
4. Avoid too much alcohol and sugar.
5. Drink only water or unsweetened tea for beverages.
6. Eat foods with high nutritional values (such as fiber).
Other Facts About The Body's Metabolism
Fact #1 A slow or sluggish metabolism is not the major cause of weight gain.
A caloric imbalance is the cause of weight gain (taking in more calories than you burn in a day). If you have a slow or sluggish metabolism? A brisk 30 minute walk each day would get you started in the right direction to speed it up.
Fact #2 Lifting weights (or other resistance exercises) and cardio exercise will give you a higher metabolic rate.
Most aerobic exercises give you a calorie afterburn of 10% to 15% of calories used during a workout. So, if you burned 300 calories in a cardio session, you'll burn an additional 30 to 45 calories over several hours. You should do at least 30 minutes of cardio 5-6 times per week (with intensity at least 60% to 70% of your maximum heart rate). Combine your cardio with weight/resistance training (at least 3days a week) and it will speed up your metabolism even more because muscle increases your body's capacity to burn calories during and after exercise.
Fact #3 Sweating is not a gauge of how many calories you are burning.
Weight loss or gain is a product of calories consumed or burned. If you burn more calories than you consume, you will lose weight and vice-versa.
Fact #4 The best time to exercise is whenever you have the most energy.
Working out at any time of the day will increase metabolism for several hours, depending on intensity.
Fact #5 Your metabolism doesn't necessarily have to slow down as you get older.
Your metabolism may get sluggish because of fat gain and lost muscle mass. The easiest way to keep a healthy metabolic rate for life is to engage in consistent exercise.
Now, go speed up your metabolism!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, November 26, 2007
Fitness Tips Article Series, 1
It's that time of year again! You know what I'm talking about! The holiday season and all that it brings---including the GOOD FOOD! You don't have to make yourself miserable because you are afraid to eat the delicious dinners, snacks and desserts. Here are some tips to help you navigate through the holiday food minefield:
1) Don't stop or slack off on your exercise program during the holiday season! And, if you aren't exercising, then this would be a great time to start (don't wait until January). I have a goal of at least trying to maintain my pre-holiday weight during the holiday season. This is not easy because every holiday gathering that I go to has food attached to it! Yikes!!
2) Go easy on the condiments. The holidays are famous for people coming up with special "sauces, dips and toppings for the season." Don't splurge on these sauces---just sample.
3) Now that Thanksgiving is over, go back to your normal diet. Don't make Thanksgiving through January 1 one long eating binge!
4) This rule always applies to any season---if its fried, let it slide!
5) Alcohol has calories too---7 calories per gram to be exact. Don't tank it too much!
6) You don't have to eat until you are stuffed. If you are like me, you pile too many goodies on your plate. You don't have to finish it.
7) Don't spend all of your time eating at the holiday parties. Work the room and talk a little.
8) Snack on some walnuts or almonds before you go to the party. They are good for you and you won't arrive at the party starving.
9) Drink lots of water at the party and you will eat less.
10) Allow yourself one dessert (or a sample of a few) during the party. It's okay since you are going to exercise tomorrow----right?
'Tis the season to be jolly and eat good, good food----and exercise!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
1) Don't stop or slack off on your exercise program during the holiday season! And, if you aren't exercising, then this would be a great time to start (don't wait until January). I have a goal of at least trying to maintain my pre-holiday weight during the holiday season. This is not easy because every holiday gathering that I go to has food attached to it! Yikes!!
2) Go easy on the condiments. The holidays are famous for people coming up with special "sauces, dips and toppings for the season." Don't splurge on these sauces---just sample.
3) Now that Thanksgiving is over, go back to your normal diet. Don't make Thanksgiving through January 1 one long eating binge!
4) This rule always applies to any season---if its fried, let it slide!
5) Alcohol has calories too---7 calories per gram to be exact. Don't tank it too much!
6) You don't have to eat until you are stuffed. If you are like me, you pile too many goodies on your plate. You don't have to finish it.
7) Don't spend all of your time eating at the holiday parties. Work the room and talk a little.
8) Snack on some walnuts or almonds before you go to the party. They are good for you and you won't arrive at the party starving.
9) Drink lots of water at the party and you will eat less.
10) Allow yourself one dessert (or a sample of a few) during the party. It's okay since you are going to exercise tomorrow----right?
'Tis the season to be jolly and eat good, good food----and exercise!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Thursday, November 22, 2007
Your Body's Posture---Get It Corrected, 4
In the final part(4) of this body posture series, I will detail how to correct postural distortions.
Common postural distortions are:
1. Lumbo-Pelvic-Hip Postural Distortion - This distortion causes you to have increased lumbar lordosis and an anterior pelvic tilt as shown below.
Lumbo-Pelvic-Hip postural distortions are characterized by increased lumbar extension and decreased hip extension. Flexibility deficiencies for this distortion are tight calves, adductors, erector spinae, rectus femoris (quad), latissimus dorsi and iliopsoas.
Common injuries caused by this distortion are hamstring strains, groin strains and low back pain. Core stabilization exercises such as tube walking, bridges, planks and abdominal ball crunches are also very important.
2. Upper-Extremity Postural Distortion - This distortion is seen in a person with rounded shoulders or a forward head posture as shown below.
Flexibility deficiencies include tightness in the upper trapezius, neck muscles, latissimus dorsi and chest muscles (pectoralis major/minor). Common injuries include headaches, biceps tendonitis and shoulder injuries. Important core stabilization exercises for this distortion include prone cobras and cervical retraction.
3. Lower-Extremity Postural Distortion - A person with this distortion often has flat feet (pronation), feet pointed outward (slew-footed) and internal rotation of the knees (knock-kneed). During the squat exercise the knees will collapse and the heels will rise off the ground.
Flexibility deficiencies are tightness in the calves, peroneals, adductors, iliotibial band (IT), Iliopsoas and rectus femoris (quad). Common injuries for this distortion are plantar fascitis, shin splints and patellar tendonitis (jumper's knee). Core stabilization exercises that can be performed are tube walking, bridges, planks and abdominal ball crunches.
Stop me if you have heard this before---flexibility and core strength are critical! They are the main problems behind the postural distortions that we have. Now, get that posture corrected! HAPPY THANKSGIVING TO YOU AND YOURS!
Be sure and get your FREE download, "Posture and Core Conditioning" by David Grisaffi to lessen your chances of having back injuries.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Common postural distortions are:
1. Lumbo-Pelvic-Hip Postural Distortion - This distortion causes you to have increased lumbar lordosis and an anterior pelvic tilt as shown below.
Lumbo-Pelvic-Hip postural distortions are characterized by increased lumbar extension and decreased hip extension. Flexibility deficiencies for this distortion are tight calves, adductors, erector spinae, rectus femoris (quad), latissimus dorsi and iliopsoas.
Common injuries caused by this distortion are hamstring strains, groin strains and low back pain. Core stabilization exercises such as tube walking, bridges, planks and abdominal ball crunches are also very important.
2. Upper-Extremity Postural Distortion - This distortion is seen in a person with rounded shoulders or a forward head posture as shown below.
Flexibility deficiencies include tightness in the upper trapezius, neck muscles, latissimus dorsi and chest muscles (pectoralis major/minor). Common injuries include headaches, biceps tendonitis and shoulder injuries. Important core stabilization exercises for this distortion include prone cobras and cervical retraction.
3. Lower-Extremity Postural Distortion - A person with this distortion often has flat feet (pronation), feet pointed outward (slew-footed) and internal rotation of the knees (knock-kneed). During the squat exercise the knees will collapse and the heels will rise off the ground.
Flexibility deficiencies are tightness in the calves, peroneals, adductors, iliotibial band (IT), Iliopsoas and rectus femoris (quad). Common injuries for this distortion are plantar fascitis, shin splints and patellar tendonitis (jumper's knee). Core stabilization exercises that can be performed are tube walking, bridges, planks and abdominal ball crunches.
Stop me if you have heard this before---flexibility and core strength are critical! They are the main problems behind the postural distortions that we have. Now, get that posture corrected! HAPPY THANKSGIVING TO YOU AND YOURS!
Be sure and get your FREE download, "Posture and Core Conditioning" by David Grisaffi to lessen your chances of having back injuries.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Wednesday, November 21, 2007
Your Body's Posture---Get It Corrected, 3
When the neuromuscular system performs functional activities (body movements) with the least amount of energy and stress on the kinetic chain (human movement system), functional efficiency is achieved. Functional efficiency prevents over-training, injuries and lackluster performance. The kinetic chain can not have functional efficiency when postural dysfunctions are present.
When muscles are operating efficiently, they work together to reduce force, stabilize force and produce force in all 3 planes of motion.
1. Frontal Plane – imaginary bisector that divides the body into equal front and back halves. The motions primarily involve abduction and adduction (side-to-side motions).
Abduction takes a limb away from the midline of the body and adduction takes the limb closer to the midline of the body. Examples include exercises performed on a hip abductor and hip adductor machines.
Other frontal plane motions would be side lunges, dumbbell lateral shoulder raises and lateral spinal flexion. Quickness and agility movements made by athletes require adequate frontal plane stability, strength, power, flexibility and balance.
2. Sagittal Plane – imaginary bisector that divides the body into left and right halves. The motions involve forward-backward and up-down movements relative to the body and/or joint.
Examples would be walking, running, bicep curls, leg curls and seated back rows. Traditional training techniques (such as training with machine weights) have focused on the sagittal plane of motion. This is not an effective training technique if the other planes of motion are ignored during training.
3. Transverse Plane – imaginary bisector that divides the body into top and bottom halves. The motions are primarily rotational. Obviously, this will be a dominate plane of motion for many athletes. Baseball players (swinging, turning, pivoting, etc.), football defensive backs (hip rotations, quick turns, etc.) are just two examples.
The actions of muscles during movements are as follows:
1. Agonists - These muscles are the prime movers. For example, the gluteus maximus is the prime mover for hip extension.
2. Antagonists - Muscles that act in direct opposition to the prime movers. The psoas is antagonistic to the gluteus maximus during functional movements.
3. Synergists - These muscles assist the prime movers during functional movements. The hamstrings assists the gluteus maximus during hip extension.
4. Stabilizers - These muscles stabilize the body while the prime movers and synergists perform movements. Core muscles, such as the transverse abdominis, stabilize the body while the prime movers and synergists perform functional movements.
5. Neutralizers - These muscles counteract the unwanted action of other muscles.
Postural dysfunctions are caused when the kinetic chain is out of line. When this happens, synergists often do the work that weak prime movers should be doing. Notice the following:
1. Altered Muscle Length-Tension Relationships - The muscles can't develop maximal tension.
2. Altered Muscle Force-Couple Relationships - The central nervous system is designed to select groups (synergies) of muscles to produce movement. When this is altered, the wrong muscles produce movement at the wrong time.
3. Altered Joint Arthrokinematics - When length-tension relationships and force-couple relationships are altered, normal joint movement is also altered.
These alterations in normal relationships leads to the start of the cumulative injury cycle.
Common postural distortions are:
1. Lumbo-Pelvic-Hip Postural Distortion - This distortion causes you to have increased lumbar lordosis and an anterior pelvic tilt as shown below.
2. Upper-Extremity Postural Distortion - This distortion is seen in a person with rounded shoulders or a forward head posture as shown below.
3. Lower-Extremity Postural Distortion - A person with this distortion often has flat feet (pronation), feet pointed outward (slew-footed) and internal rotation of the knees (knock-kneed). During the squat exercise the knees will collapse and the heels will rise off the ground.
In Part 4 of this series, I will detail how to correct these postural distortions.
Be sure and get your FREE download, "Posture and Core Conditioning" by David Grisaffi to lessen your chances of having back injuries.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
When muscles are operating efficiently, they work together to reduce force, stabilize force and produce force in all 3 planes of motion.
1. Frontal Plane – imaginary bisector that divides the body into equal front and back halves. The motions primarily involve abduction and adduction (side-to-side motions).
Abduction takes a limb away from the midline of the body and adduction takes the limb closer to the midline of the body. Examples include exercises performed on a hip abductor and hip adductor machines.
Other frontal plane motions would be side lunges, dumbbell lateral shoulder raises and lateral spinal flexion. Quickness and agility movements made by athletes require adequate frontal plane stability, strength, power, flexibility and balance.
2. Sagittal Plane – imaginary bisector that divides the body into left and right halves. The motions involve forward-backward and up-down movements relative to the body and/or joint.
Examples would be walking, running, bicep curls, leg curls and seated back rows. Traditional training techniques (such as training with machine weights) have focused on the sagittal plane of motion. This is not an effective training technique if the other planes of motion are ignored during training.
3. Transverse Plane – imaginary bisector that divides the body into top and bottom halves. The motions are primarily rotational. Obviously, this will be a dominate plane of motion for many athletes. Baseball players (swinging, turning, pivoting, etc.), football defensive backs (hip rotations, quick turns, etc.) are just two examples.
The actions of muscles during movements are as follows:
1. Agonists - These muscles are the prime movers. For example, the gluteus maximus is the prime mover for hip extension.
2. Antagonists - Muscles that act in direct opposition to the prime movers. The psoas is antagonistic to the gluteus maximus during functional movements.
3. Synergists - These muscles assist the prime movers during functional movements. The hamstrings assists the gluteus maximus during hip extension.
4. Stabilizers - These muscles stabilize the body while the prime movers and synergists perform movements. Core muscles, such as the transverse abdominis, stabilize the body while the prime movers and synergists perform functional movements.
5. Neutralizers - These muscles counteract the unwanted action of other muscles.
Postural dysfunctions are caused when the kinetic chain is out of line. When this happens, synergists often do the work that weak prime movers should be doing. Notice the following:
1. Altered Muscle Length-Tension Relationships - The muscles can't develop maximal tension.
2. Altered Muscle Force-Couple Relationships - The central nervous system is designed to select groups (synergies) of muscles to produce movement. When this is altered, the wrong muscles produce movement at the wrong time.
3. Altered Joint Arthrokinematics - When length-tension relationships and force-couple relationships are altered, normal joint movement is also altered.
These alterations in normal relationships leads to the start of the cumulative injury cycle.
Common postural distortions are:
1. Lumbo-Pelvic-Hip Postural Distortion - This distortion causes you to have increased lumbar lordosis and an anterior pelvic tilt as shown below.
2. Upper-Extremity Postural Distortion - This distortion is seen in a person with rounded shoulders or a forward head posture as shown below.
3. Lower-Extremity Postural Distortion - A person with this distortion often has flat feet (pronation), feet pointed outward (slew-footed) and internal rotation of the knees (knock-kneed). During the squat exercise the knees will collapse and the heels will rise off the ground.
In Part 4 of this series, I will detail how to correct these postural distortions.
Be sure and get your FREE download, "Posture and Core Conditioning" by David Grisaffi to lessen your chances of having back injuries.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, November 20, 2007
Your Body's Posture---Get It Corrected, 2
The cumulative injury cycle and postural distortion patterns are real problems that everyone has to deal with at some point.
As was stated in Part 1 of this series, you must correct your postural imbalances and dysfunctions as much as possible to enable your body to reach optimal strength, flexibility, balance and power.
I also wrote that if one component of the kinetic chain (muscular, skeletal, neural) is out of alignment, patterns of tissue overload and dysfunction will develop. This misalignment, if left uncorrected, will decrease your neuromuscular control and the cumulative injury cycle will begin.
Patterns of postural dysfunction are commonly called postural distortion patterns. Distortion patterns occur because the structural integrity of the kinetic chain is compromised due to the misalignment of one or more of its components.
To avoid postural distortion patterns, you must maintain optimum static, transitional and dynamic postural control. Static posture was detailed in Part 1. Transitional postural assessments include: overhead squat tests, single-leg squat tests and single-leg balance excursion tests.
Dynamic postural assessments include: sport-specific movements, agility tests, gait assessments and reaction time tests. Transitional and dynamic postural assessments will be detailed in Part 4.
The cumulative injury cycle, which occurs because one or more of the components of the kinetic chain are out of line, follows this pattern:
1. Tissue trauma
2. Inflammation
3. Muscle spasm
4. Muscle adhesions
5. Faulty neuromuscular control
6. Muscle imbalances (less than optimal length-tension relationships). Muscles can develop maximal tension when they maintain optimal length. Muscle imbalances are caused by postural stress, pattern overload, repetitive movement, lack of core stability and lack of neuromuscular control.
When this cycle is completed, the kinetic chain can not have functional efficiency. When the neuromuscular system performs functional activities (body movements) with the least amount of energy and stress on the kinetic chain, functional efficiency is achieved.
Common postural dysfunctions are:
1. Lumbo-Pelvic-Hip Postural Distortion
2. Upper-Extremity Postural Distortion
3. Lower-Extremity Postural Distortion
These postural distortions will be detailed in Part 3 of this series.
Be sure and get your FREE download, "Posture and Core Conditioning" by David Grisaffi to lessen your chances of having back injuries.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
As was stated in Part 1 of this series, you must correct your postural imbalances and dysfunctions as much as possible to enable your body to reach optimal strength, flexibility, balance and power.
I also wrote that if one component of the kinetic chain (muscular, skeletal, neural) is out of alignment, patterns of tissue overload and dysfunction will develop. This misalignment, if left uncorrected, will decrease your neuromuscular control and the cumulative injury cycle will begin.
Patterns of postural dysfunction are commonly called postural distortion patterns. Distortion patterns occur because the structural integrity of the kinetic chain is compromised due to the misalignment of one or more of its components.
To avoid postural distortion patterns, you must maintain optimum static, transitional and dynamic postural control. Static posture was detailed in Part 1. Transitional postural assessments include: overhead squat tests, single-leg squat tests and single-leg balance excursion tests.
Dynamic postural assessments include: sport-specific movements, agility tests, gait assessments and reaction time tests. Transitional and dynamic postural assessments will be detailed in Part 4.
The cumulative injury cycle, which occurs because one or more of the components of the kinetic chain are out of line, follows this pattern:
1. Tissue trauma
2. Inflammation
3. Muscle spasm
4. Muscle adhesions
5. Faulty neuromuscular control
6. Muscle imbalances (less than optimal length-tension relationships). Muscles can develop maximal tension when they maintain optimal length. Muscle imbalances are caused by postural stress, pattern overload, repetitive movement, lack of core stability and lack of neuromuscular control.
When this cycle is completed, the kinetic chain can not have functional efficiency. When the neuromuscular system performs functional activities (body movements) with the least amount of energy and stress on the kinetic chain, functional efficiency is achieved.
Common postural dysfunctions are:
1. Lumbo-Pelvic-Hip Postural Distortion
2. Upper-Extremity Postural Distortion
3. Lower-Extremity Postural Distortion
These postural distortions will be detailed in Part 3 of this series.
Be sure and get your FREE download, "Posture and Core Conditioning" by David Grisaffi to lessen your chances of having back injuries.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, November 19, 2007
Your Body's Posture---Get It Corrected, 1
Starting today, I will begin a four part series about your body's posture. For your body to reach optimal strength, flexibility, balance and power, you must correct your postural imbalances and dysfunctions as much as possible.
Let's start by talking about correct body posture. I will write about postural imbalances and postural distortion patterns in the articles to follow.
The structural alignment of your body is called posture. The human movement system (kinetic chain) consists of three independent and interdependent systems: muscular system (functional anatomy), skeletal system (functional biomechanics) and neural system (motor behavior).
These systems must function properly to allow the kinetic chain to maintain structural integrity and operate efficiently. The central nervous system collects information (sensorimotor integration) from these three systems to maintain neuromuscular control over the body. Below is an example of good and poor standing posture:
Your body should also maintain correct transitional and dynamic posture (discussed in Part 2)
If one component of the kinetic chain is out of alignment, patterns of tissue overload and dysfunction will develop. This misalignment, if left uncorrected, will decrease your neuromuscular control and the cumulative injury cycle will begin.
And, you probably have guessed that this will decrease your performance and lead to injuries. Also, everyone has more than one postural misalignment or distortion pattern. These postural problems need to be identified before you begin your exercise program.
That is why it is important to have a postural assessment performed by a fitness professional. In Part 2 of this series, I will discuss the cumulative injury cycle and postural distortion patterns. Stay tuned because your posture affects how you live, exercise and compete!
Be sure and get your FREE download, "Posture and Core Conditioning" by David Grisaffi to lessen your chances of having back injuries.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Let's start by talking about correct body posture. I will write about postural imbalances and postural distortion patterns in the articles to follow.
The structural alignment of your body is called posture. The human movement system (kinetic chain) consists of three independent and interdependent systems: muscular system (functional anatomy), skeletal system (functional biomechanics) and neural system (motor behavior).
These systems must function properly to allow the kinetic chain to maintain structural integrity and operate efficiently. The central nervous system collects information (sensorimotor integration) from these three systems to maintain neuromuscular control over the body. Below is an example of good and poor standing posture:
Your body should also maintain correct transitional and dynamic posture (discussed in Part 2)If one component of the kinetic chain is out of alignment, patterns of tissue overload and dysfunction will develop. This misalignment, if left uncorrected, will decrease your neuromuscular control and the cumulative injury cycle will begin.
And, you probably have guessed that this will decrease your performance and lead to injuries. Also, everyone has more than one postural misalignment or distortion pattern. These postural problems need to be identified before you begin your exercise program.
That is why it is important to have a postural assessment performed by a fitness professional. In Part 2 of this series, I will discuss the cumulative injury cycle and postural distortion patterns. Stay tuned because your posture affects how you live, exercise and compete!
Be sure and get your FREE download, "Posture and Core Conditioning" by David Grisaffi to lessen your chances of having back injuries.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, November 13, 2007
Some Abdominal Exercises Can Cause Injury
There are many great abdominal exercises such as stability ball curl ups, captain's chair knee-ups/leg raises and hanging leg raises. There are also some abdominal exercises that you are better off not doing. Here are a few that you are probably familiar with:
1) Situps - There is a correct way to do situps but most people are not familiar with the technique. The hip flexor muscles are preferentially recruited to do much of the work during incorrect execution of situps.
This often leads to muscle imbalances and low back pain. Because of the injury potential from doing situps, you are better off finding safer abdominal exercises like ab ball curl ups. You will also get a greater range of motion when doing ball crunches.
2) Avoid doing abdominal exercises with gadgets like the "Ab Roller" and "Torso Track" because they can also create muscle imbalances. My general rule about fitness gadgets is this: YOU DON'T NEED THEM SO SAVE YOUR MONEY!
You will also get better results by not doing abdominal exercises on machines. Machines stabilize your body for you and don't allow you to move your body naturally (functionally).
Of course, if you don't eat right, the ripped abs that you develop will be covered up by layers of fat. You can never leave good nutrition out of the fitness picture!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
1) Situps - There is a correct way to do situps but most people are not familiar with the technique. The hip flexor muscles are preferentially recruited to do much of the work during incorrect execution of situps.
This often leads to muscle imbalances and low back pain. Because of the injury potential from doing situps, you are better off finding safer abdominal exercises like ab ball curl ups. You will also get a greater range of motion when doing ball crunches.
2) Avoid doing abdominal exercises with gadgets like the "Ab Roller" and "Torso Track" because they can also create muscle imbalances. My general rule about fitness gadgets is this: YOU DON'T NEED THEM SO SAVE YOUR MONEY!
You will also get better results by not doing abdominal exercises on machines. Machines stabilize your body for you and don't allow you to move your body naturally (functionally).
Of course, if you don't eat right, the ripped abs that you develop will be covered up by layers of fat. You can never leave good nutrition out of the fitness picture!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, November 12, 2007
Burn Fat Without Losing Muscle
It is great to be excited about your new fat loss and weight loss program. But, you should train smart and hard to reach your goals. There has been more than one exerciser who has over-trained and did more damage than good.
The first thing you don't want to do is radically reduce your carbohydrate intake. Carbohydrates (stored as glycogen) are your body's preferred source of fuel during exercise. The key is to eat the right kind of carbohydrates, such as fruits and vegetables. Your body also needs adequate proteins and fats to function properly.
Another key to burning fat and gaining muscle is to do strength training. As your muscle mass increases, your body will burn fat. Also, your metabolism will permanently speed up because your body has to work harder to maintain muscle mass. You should strength train 2-3 days per week.
Circuit strength training has been proven to help exercisers burn fat and gain lean muscle mass. If you combine strength training with cardio exercise (5-6 days per week), you will help your heart health and fat-burning.
Timing your exercise is very important. You should try to exercise about 2 hours after eating a meal (and never skip meals). Steady blood sugar levels are best for your health and exercise.
After you exercise, you should eat within 45-60 minutes to get full benefits from your workout. Your body needs refueling and rebuilding, especially after weight lifting workouts. If you don't want to eat that soon, a meal replacement shake or drink will work.
Finally, make the commitment to lifetime health, weight loss and fat loss. This commitment will keep you from going to extremes or seeking quickie solutions to lose weight.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
The first thing you don't want to do is radically reduce your carbohydrate intake. Carbohydrates (stored as glycogen) are your body's preferred source of fuel during exercise. The key is to eat the right kind of carbohydrates, such as fruits and vegetables. Your body also needs adequate proteins and fats to function properly.
Another key to burning fat and gaining muscle is to do strength training. As your muscle mass increases, your body will burn fat. Also, your metabolism will permanently speed up because your body has to work harder to maintain muscle mass. You should strength train 2-3 days per week.
Circuit strength training has been proven to help exercisers burn fat and gain lean muscle mass. If you combine strength training with cardio exercise (5-6 days per week), you will help your heart health and fat-burning.
Timing your exercise is very important. You should try to exercise about 2 hours after eating a meal (and never skip meals). Steady blood sugar levels are best for your health and exercise.
After you exercise, you should eat within 45-60 minutes to get full benefits from your workout. Your body needs refueling and rebuilding, especially after weight lifting workouts. If you don't want to eat that soon, a meal replacement shake or drink will work.
Finally, make the commitment to lifetime health, weight loss and fat loss. This commitment will keep you from going to extremes or seeking quickie solutions to lose weight.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, November 6, 2007
Do The Little Things To Lose Weight
Don't forget the little things to help you lose weight.
It is important to do cardio exercise and strength training on a regular basis. And no one would argue that "you are what you eat." Sixty to seventy percent of your exercise goal's success or failure will be due to nutrition.
Sometimes, it's the little things that destroy our eating goals for the day. Here's some ideas to help you keep your eating habits in control:
1) DON'T SKIP BREAKFAST--IT HELPS YOU EAT LESS LATER ON.
2) Eat your food on a plate, not in a bag or jar. It helps you eat less.
3) Eat with a purpose---DON'T JUST GRAZE.
4) Eat at least 2 servings of a fruit or veggie at every meal.
5) Don't assume that LOW-FAT means LOW-CAL---Read the Label.
6) Speaking of fats, eat mainly "heart-healthy" unsaturated fats.
7) DON'T SUPER-SIZE YOUR FAST-FOOD ORDER!!
8) Skip the side orders like french fries and bread sticks.
9) If it's fried, let it slide!
10) Skip the meal appetizers unless they are low calorie.
11) Skip dessert, eat a small portion or split it with someone.
12) Eat until you are full, not stuffed (take a doggy bag).
I'm sure you could come up with dozens of these nutrition examples yourself. The little things do add up fast and they become nutritional habits---good or bad!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
It is important to do cardio exercise and strength training on a regular basis. And no one would argue that "you are what you eat." Sixty to seventy percent of your exercise goal's success or failure will be due to nutrition.
Sometimes, it's the little things that destroy our eating goals for the day. Here's some ideas to help you keep your eating habits in control:
1) DON'T SKIP BREAKFAST--IT HELPS YOU EAT LESS LATER ON.
2) Eat your food on a plate, not in a bag or jar. It helps you eat less.
3) Eat with a purpose---DON'T JUST GRAZE.
4) Eat at least 2 servings of a fruit or veggie at every meal.
5) Don't assume that LOW-FAT means LOW-CAL---Read the Label.
6) Speaking of fats, eat mainly "heart-healthy" unsaturated fats.
7) DON'T SUPER-SIZE YOUR FAST-FOOD ORDER!!
8) Skip the side orders like french fries and bread sticks.
9) If it's fried, let it slide!
10) Skip the meal appetizers unless they are low calorie.
11) Skip dessert, eat a small portion or split it with someone.
12) Eat until you are full, not stuffed (take a doggy bag).
I'm sure you could come up with dozens of these nutrition examples yourself. The little things do add up fast and they become nutritional habits---good or bad!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, November 5, 2007
Exercise Is A Great Stress-Buster During The Holiday Season
The holiday season has started! It is one of the most joyful, busy, crazy and stressful times of the year! Unfortunately, many people get little or no exercise during the holiday season.
Guess what?! Exercise is just what you need as your stress-buster and feel-good agent! Exercise boosts your metabolism and improves your circulation. When you get your blood moving, it carries oxygen and nutrients to the cells more efficiently, so you feel less sluggish. All you need is 5 days-a-week of 30 minute aerobics to fight stress and help control weight.
Aerobic activity can also produce brain chemicals known as endorphins that boost your mood and give you a sense of control and well-being, which could help ease the anxiety you experience. Some researchers even think endorphins in the bloodstream can stabilize your blood sugar and cut your cravings for sweets.
Help keep your holidays more relaxed and stress-free with exercise!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Guess what?! Exercise is just what you need as your stress-buster and feel-good agent! Exercise boosts your metabolism and improves your circulation. When you get your blood moving, it carries oxygen and nutrients to the cells more efficiently, so you feel less sluggish. All you need is 5 days-a-week of 30 minute aerobics to fight stress and help control weight.
Aerobic activity can also produce brain chemicals known as endorphins that boost your mood and give you a sense of control and well-being, which could help ease the anxiety you experience. Some researchers even think endorphins in the bloodstream can stabilize your blood sugar and cut your cravings for sweets.
Help keep your holidays more relaxed and stress-free with exercise!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, October 30, 2007
Don't Trick Yourself, It's A Treat To Exercise!
The best day to start exercising again is today! Putting it off until tomorrow turns into next week, next month, next year and so on!
A brisk 30 minute cardio session will give you one the "best highs" that there is---the "endorphin high!" Pick an exercise you like and go for it!
In a few weeks, you will become addicted to exercise and the "high" that you get from doing it. When you are fitter and healthier, everything is better for you---you sleep better, eat better, feel better, love better, stress-out less and live better.
I dare you to try cardio exercise and weight lifting for 30 days! You know that I'm right! You don't need a New Year's resolution to start exercising! Check with your doctor and start today!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
A brisk 30 minute cardio session will give you one the "best highs" that there is---the "endorphin high!" Pick an exercise you like and go for it!
In a few weeks, you will become addicted to exercise and the "high" that you get from doing it. When you are fitter and healthier, everything is better for you---you sleep better, eat better, feel better, love better, stress-out less and live better.
I dare you to try cardio exercise and weight lifting for 30 days! You know that I'm right! You don't need a New Year's resolution to start exercising! Check with your doctor and start today!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Have You Hit An Exercise Plateau? Change Your Routine!
Are you frustrated because you've hit a plateau and progress toward your fitness goals have stalled? Relax, because there is a simple solution.
If you started training using a 65%-75% target heart rate zone during your daily 30 minute cardio session, then that is a good start. If this training zone becomes too easy after a few weeks (if you can hold a conversation during the session, it is too easy), then you probably need to increase the training zone to 75%-85%. And, as you might have guessed, even this training zone will need to be changed after a few weeks.
For many, interval training is the answer. Interval training has a high intensity/lower intensity pattern. An example would be a pattern of 1 minutes at 85% and 1 minute at 65%. You would do this pattern for 20 minutes. Interval training has been proven to provide maximum cardio and fat-burning benefits. You could also vary your modes of training such as using the treadmill, illyptical, bike, stair-stepper, etc.
The point is this: change it up (modes and intensity) every 2-4 weeks to prevent your body from adapting to your training methods. So, how can you tell if your fitness level is improving? Take your pulse before and after your workout.
Within 5 minutes of your completed workout, your heart rate should return to its pre-workout heart rate. If it takes longer than 5 minutes, you might need to scale back your workout.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
If you started training using a 65%-75% target heart rate zone during your daily 30 minute cardio session, then that is a good start. If this training zone becomes too easy after a few weeks (if you can hold a conversation during the session, it is too easy), then you probably need to increase the training zone to 75%-85%. And, as you might have guessed, even this training zone will need to be changed after a few weeks.
For many, interval training is the answer. Interval training has a high intensity/lower intensity pattern. An example would be a pattern of 1 minutes at 85% and 1 minute at 65%. You would do this pattern for 20 minutes. Interval training has been proven to provide maximum cardio and fat-burning benefits. You could also vary your modes of training such as using the treadmill, illyptical, bike, stair-stepper, etc.
The point is this: change it up (modes and intensity) every 2-4 weeks to prevent your body from adapting to your training methods. So, how can you tell if your fitness level is improving? Take your pulse before and after your workout.
Within 5 minutes of your completed workout, your heart rate should return to its pre-workout heart rate. If it takes longer than 5 minutes, you might need to scale back your workout.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Health Benefits From Exercising During and After Pregnancy
The American College of Sports Medicine endorses the health benefits of activity for pregnant women and their fetuses.
The published report is based on findings from a national panel of scientific and clinical experts who evaluated numerous published studies. The report is based on the most current research, which clearly suggests long-term benefits from physical activity for both the mother and her baby.
It is the consensus of the expert panel that exercise during pregnancy and the postpartum period:
Reduces Risk of Preeclampsia
This condition is marked by high blood pressure, proteinuria (protein in urine) and edema in the mother, which makes her more likely to experience metabolic disturbances during this time similar to those with coronary heart disease and chronic hypertension.
Treats or Prevents Gestational Diabetes
Gestational diabetes is a form of diabetes during pregnancy, related to a shift in hormones causing insulin resistance and high blood glucose. Exercise is considered an adjunctive therapy for this condition.
Helps Manage or Alleviate Pregnancy-Related Musculoskeletal Issues
Exercise and previous physical fitness can help manage low-back pain, pregnancy-related urinary incontinence, abdominal muscle disturbances and joint and muscle injuries.
Links Breastfeeding and Postpartum Weight Loss
Weight loss can occur through moderate exercise and calorie restriction without negatively affecting breast milk production and infant growth.
Positively Impacts Mood and Mental Health
Many women experience negative mood symptoms during pregnancy and the postpartum period. Exercise has been shown to improve mood, increase vigor, reduce fatigue, stress and anxiety, decrease symptoms of negative mood and depression, and improve self-concept.
Go ahead and give it a try! You and your baby will be glad you did!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
The published report is based on findings from a national panel of scientific and clinical experts who evaluated numerous published studies. The report is based on the most current research, which clearly suggests long-term benefits from physical activity for both the mother and her baby.
It is the consensus of the expert panel that exercise during pregnancy and the postpartum period:
Reduces Risk of Preeclampsia
This condition is marked by high blood pressure, proteinuria (protein in urine) and edema in the mother, which makes her more likely to experience metabolic disturbances during this time similar to those with coronary heart disease and chronic hypertension.
Treats or Prevents Gestational Diabetes
Gestational diabetes is a form of diabetes during pregnancy, related to a shift in hormones causing insulin resistance and high blood glucose. Exercise is considered an adjunctive therapy for this condition.
Helps Manage or Alleviate Pregnancy-Related Musculoskeletal Issues
Exercise and previous physical fitness can help manage low-back pain, pregnancy-related urinary incontinence, abdominal muscle disturbances and joint and muscle injuries.
Links Breastfeeding and Postpartum Weight Loss
Weight loss can occur through moderate exercise and calorie restriction without negatively affecting breast milk production and infant growth.
Positively Impacts Mood and Mental Health
Many women experience negative mood symptoms during pregnancy and the postpartum period. Exercise has been shown to improve mood, increase vigor, reduce fatigue, stress and anxiety, decrease symptoms of negative mood and depression, and improve self-concept.
Go ahead and give it a try! You and your baby will be glad you did!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, October 29, 2007
Use Strength Training To Burn Fat And Lose Weight
A good strength training workout for maximum fat-burning, muscle strength/endurance, cardiorespiratory health and bone density benefits is a full-body circuit weight training session.
It will definitely help to change your body composition. It basically works this way: perform each exercise 10-12 repetitions with no rest between exercises. Choose a weight (free or dumbbell) that you can handle for 10-12 repetitions.
After the last exercise, rest for 2 minutes and repeat the same circuit. Total workout time should be 30-60 minutes. You should do this workout at least 3 days a week on nonconsecutive days. Do this circuit workout for at least 4 weeks. You may need to increase the weight as you progress.
Examples of exercises for a full body circuit training session would be: squats, bench press, walking lunges, bent over rows, shoulder press, biceps curl, low back extensions, tricep dips, step-ups, stability ball crunches, reverse crunches, bridges, planks and lateral lunges.
After 4 weeks of circuit training, you could change your strength workout program to prevent your body from adapting to your workouts. So, how do you know if your strength training program is working for you?
If your fitness goal is LEAN and TONE, you will lose inches from your waist, hips, neck, arms, legs, etc. and your body fat will decrease. You should take these measurements at least once a week to measure your progress.
Don't worry about the weight scale at first. Since muscle weighs more than fat, your weight might even go up a little at first. But you will be on your way to acheiving PERMANENT WEIGHT LOSS AND FAT LOSS because your lean muscle mass will gradually replace your burned fat mass. And this will permanently speed up your metabolism.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
It will definitely help to change your body composition. It basically works this way: perform each exercise 10-12 repetitions with no rest between exercises. Choose a weight (free or dumbbell) that you can handle for 10-12 repetitions.
After the last exercise, rest for 2 minutes and repeat the same circuit. Total workout time should be 30-60 minutes. You should do this workout at least 3 days a week on nonconsecutive days. Do this circuit workout for at least 4 weeks. You may need to increase the weight as you progress.
Examples of exercises for a full body circuit training session would be: squats, bench press, walking lunges, bent over rows, shoulder press, biceps curl, low back extensions, tricep dips, step-ups, stability ball crunches, reverse crunches, bridges, planks and lateral lunges.
After 4 weeks of circuit training, you could change your strength workout program to prevent your body from adapting to your workouts. So, how do you know if your strength training program is working for you?
If your fitness goal is LEAN and TONE, you will lose inches from your waist, hips, neck, arms, legs, etc. and your body fat will decrease. You should take these measurements at least once a week to measure your progress.
Don't worry about the weight scale at first. Since muscle weighs more than fat, your weight might even go up a little at first. But you will be on your way to acheiving PERMANENT WEIGHT LOSS AND FAT LOSS because your lean muscle mass will gradually replace your burned fat mass. And this will permanently speed up your metabolism.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, October 26, 2007
The Top Ten Reasons That Kids Should Exercise
Listen to these top 10 reasons kids should exercise because the obesity epidemic among kids ages 6 to 19 has reached 15 percent. This is almost quadruple what is was in the late 1960s.
Here are the reasons, according to the American Council on Exercise (ACE):
1) Kids who exercise are likely to continue the good habit as adults.
2) Exercise helps kids reach and maintain a healthy body weight.
3) Kids who exercise have strong muscles, bones and joints.
4) Exercise helps in the development of interpersonal skills, especially for kids who play team sports.
5) Fitness improves overall sleep.
6) Research has found that exercise promotes involved school attendance and enhances academic performance.
7) Kids who exercise have greater self-esteem and better body images.
8) Kids who are regularly active prevent or delay the onset of heart disease, diabetes, obesity and hypertension.
9) Active kids report less anxiety and depression and are happier overall.
10) Exercise improves motor coordination and the development of motor-performance skills.
If the opposite is true for non-exercisers, then get your kids started already!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Here are the reasons, according to the American Council on Exercise (ACE):
1) Kids who exercise are likely to continue the good habit as adults.
2) Exercise helps kids reach and maintain a healthy body weight.
3) Kids who exercise have strong muscles, bones and joints.
4) Exercise helps in the development of interpersonal skills, especially for kids who play team sports.
5) Fitness improves overall sleep.
6) Research has found that exercise promotes involved school attendance and enhances academic performance.
7) Kids who exercise have greater self-esteem and better body images.
8) Kids who are regularly active prevent or delay the onset of heart disease, diabetes, obesity and hypertension.
9) Active kids report less anxiety and depression and are happier overall.
10) Exercise improves motor coordination and the development of motor-performance skills.
If the opposite is true for non-exercisers, then get your kids started already!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, October 23, 2007
Eat Early, Eat Less and Lose Weight
Its important to eat early in the day to help you eat less the rest of the day. You have heard that breakfast is the most important meal of the day. When I was a growing boy, I took it to mean that my body and brain needed early morning nutrition to function properly (and that is correct).
Well, researchers at The University of Texas at El Paso found a benefit of eating breakfast that weight loss seekers will like. Their study found that people who ate breakfast took in 5 percent fewer calories the rest of the day.
That might not sound like much but it equates to cutting 100 calories a day from your diet (this assumes an average 2000 calorie-a-day diet). Cutting 100 calories a day for a year equates to a loss of more than 10 pounds. And, if you exercise regularly (cardio and weight training), this will lead to even more weight loss and fat loss. So, what did you say you were having for breakfast?
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Well, researchers at The University of Texas at El Paso found a benefit of eating breakfast that weight loss seekers will like. Their study found that people who ate breakfast took in 5 percent fewer calories the rest of the day.
That might not sound like much but it equates to cutting 100 calories a day from your diet (this assumes an average 2000 calorie-a-day diet). Cutting 100 calories a day for a year equates to a loss of more than 10 pounds. And, if you exercise regularly (cardio and weight training), this will lead to even more weight loss and fat loss. So, what did you say you were having for breakfast?
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, October 22, 2007
Response To Blog Comment: Some Fitness Issues For Women Ages 35 to 50
This is a comment made by Sunny in relation to my blog post dated 10/11/07:
"This is exactly where I am...if I don't want to join a gym, what is your recommendation for an at home fitness plan? As far as diet, I try to stick to the 10 superfoods these days, but I seem to retain water easily. It's very frustrating, especially when I've never had to worry about weight!"
Sunny there could be several reasons for your weight gain:
1) You can easily reach your fitness goals working out at home. I train the majority of my clients at their homes or places other than gyms. About all you will need is a stability ball and some dumbbells. The key for you is probably to speed up your metabolism.
Building lean muscle mass will speed up your metabolism because your body has to work harder to maintain more muscle. Lean muscle mass will also cause you to lose body fat and inches which is more important than losing weight (the weight loss will take care of itself).
This can be done best by lifting weights 3 days a week and doing intense cardio exercise 5-6 days a week. See #2 below.
2) Your body might have reached a plateau. Weight often comes off easily at the beginning of a workout program. But then your body adapts to your workouts. When this happens, you need to vary your workout routines and intensity.
Do different lifts for the different body parts, such as substituting bench presses with stability ball dumbbell presses or doing step-ups and lunges instead of leg presses and squats.
A shorter, more intense 30 minute full-body circuit weight workout will work better than a 1 hour weight workout when you are trying to lose body fat and weight. A circuit workout is one in which you do one exercise after the other with little or no rest between exercises.
Also, change up your cardio routines such as rotating treadmill, bike, elliptical, stair-stepper and swimming.
3) It is good that you eat the "super foods." They are good for you. But you also need to track your daily calorie intake. You will gain weight even on the days you work out really hard if you take in more calories than you burn (i.e., maintain a caloric deficit).
You need to know your basal metabolic rate-BMR (how many calories your body would burn each day if you did nothing). Base your daily caloric intake on your BMR and activity level.
4) Your weight gain could be medically related. Sometimes an improperly functioning thyroid gland causes weight gain. Or, as is the case when we get older, our bodies don't need as many calories as it did when we were younger.
I hope these tips help. Just follow the three basic principles I just discussed---3-days-a-week strength training, 5-6 days-a-week cardio exercise and maintaining a daily caloric deficit---and you will probably do just fine for yourself!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
"This is exactly where I am...if I don't want to join a gym, what is your recommendation for an at home fitness plan? As far as diet, I try to stick to the 10 superfoods these days, but I seem to retain water easily. It's very frustrating, especially when I've never had to worry about weight!"
Sunny there could be several reasons for your weight gain:
1) You can easily reach your fitness goals working out at home. I train the majority of my clients at their homes or places other than gyms. About all you will need is a stability ball and some dumbbells. The key for you is probably to speed up your metabolism.
Building lean muscle mass will speed up your metabolism because your body has to work harder to maintain more muscle. Lean muscle mass will also cause you to lose body fat and inches which is more important than losing weight (the weight loss will take care of itself).
This can be done best by lifting weights 3 days a week and doing intense cardio exercise 5-6 days a week. See #2 below.
2) Your body might have reached a plateau. Weight often comes off easily at the beginning of a workout program. But then your body adapts to your workouts. When this happens, you need to vary your workout routines and intensity.
Do different lifts for the different body parts, such as substituting bench presses with stability ball dumbbell presses or doing step-ups and lunges instead of leg presses and squats.
A shorter, more intense 30 minute full-body circuit weight workout will work better than a 1 hour weight workout when you are trying to lose body fat and weight. A circuit workout is one in which you do one exercise after the other with little or no rest between exercises.
Also, change up your cardio routines such as rotating treadmill, bike, elliptical, stair-stepper and swimming.
3) It is good that you eat the "super foods." They are good for you. But you also need to track your daily calorie intake. You will gain weight even on the days you work out really hard if you take in more calories than you burn (i.e., maintain a caloric deficit).
You need to know your basal metabolic rate-BMR (how many calories your body would burn each day if you did nothing). Base your daily caloric intake on your BMR and activity level.
4) Your weight gain could be medically related. Sometimes an improperly functioning thyroid gland causes weight gain. Or, as is the case when we get older, our bodies don't need as many calories as it did when we were younger.
I hope these tips help. Just follow the three basic principles I just discussed---3-days-a-week strength training, 5-6 days-a-week cardio exercise and maintaining a daily caloric deficit---and you will probably do just fine for yourself!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Having Too Little Body Fat Can Be Dangerous
Losing body fat, especially abdominal fat, is a good thing. Losing too much body fat is a bad thing! There have been many people who worry so much about weight and body fat that it leads to serious illnesses like anorexia or bulimia. So what is the general standard for body fat? Here it is:
Necessary Body Fat: Women 10-13%, Men 2-5%
Athletes: Women 14-20%, Men 6-13%
Fit: Women 21-24%, Men 14-17%
Acceptable: Women 25-31%, Men 18-25%
Unhealthy: Women 32%+, Men 26%+
A body fat assessment is a part of every FREE fitness assessment that I perform. Have your body fat checked today!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Necessary Body Fat: Women 10-13%, Men 2-5%
Athletes: Women 14-20%, Men 6-13%
Fit: Women 21-24%, Men 14-17%
Acceptable: Women 25-31%, Men 18-25%
Unhealthy: Women 32%+, Men 26%+
A body fat assessment is a part of every FREE fitness assessment that I perform. Have your body fat checked today!
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
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