Are You Crunched For Time?...HIIT Your Workouts Harder

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 heartrate 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 75% of your maximum heart rate for 1-2 minutes. Then walk or jog for 30 seconds to 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!

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

Use Olive Oil Often On Salads........

The next time you need a good salad dressing or food topping, think about using olives and olive oil.

Olives, and the extra-virgin oil that is made from a single pressing of the fruit, contain many of the antioxidants that are healthy for your body. They are high in healthy monounsaturated fatty acids and lower the effects of "bad" cholesterol while raising "good" cholesterol levels.

Also high in vitamin E, olive oil is thought to protect against colon cancer, and it is helpful in fighting gastritis and other stomach ailments.

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

Exercise, New Brain Cells and Depression--What's The Connection?

There have been previous studies confirming how exercise helps reduce the effects of mild to moderate depression.

A new study by a Swedish researcher helps explain further the link between exercise and depression. The study found that exercise and antidepressants stimulate the production of new brain cells in an area of the brain that is important to memory and learning. This research also found that exercise is a very good complement to antidepressant medicines.

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

Life Expectancy Going Down In United States, 2

As a side note to yesterday's post, I am seeing more kids (ages 12 and up) working out in the health clubs this summer. That is a good sign!

But there are far more kids who are not active at all. For example, I don't see very many kids playing "street ball", playing yard games, on playgrounds, at swimming pools, etc. That's what I want to see more of from kids.

That kind of physical activity is not forced but is usually the result of their imagination. It makes burning calories fun for kids! It has been proven that we are more likely to continue activities that are enjoyable. Now kids (and adults), go outside and play!

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

Life Expectancy Going Down In United States

Check out this disturbing news about life expectancy:

I was sitting in a meeting today and the speaker said something that caught everyone's attention. He basically said that for the first time since medical statistics have been kept on life expectancy in the United States, life expectancy will go down starting with this generation.

That generation is your kid's generation. The reason? Obesity. Obesity and the diseases it causes is now the number one preventable condition that causes death in this country.

What can you do about this? Exercise regularly, eat healthier and make sure your kids do the same. And help and/or encourage as many people in your corner of the world to live healthier. In my opinion, that's the only way to reverse the obesity epidemic.

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 Motivates You to Exercise?

So, what motivates you to exercise regularly?

Anyway.......I saw an article in Men's Health Magazine that had information I already knew about---but it attached some technical words to layman's language. It's not that you don't want to exercise. The New Year's fitness resolution dies by the end of February because you had the wrong motivation for working out.

So, I'll interpret MH's technical exercise motivation language and it'll be clear what motivations will make our exercise habits a lifestyle habit...

1) AMOTIVATION - You don't really have a reason to work out....like "whatever dude." Your workouts won't last long.

2) EXTERNAL REGULATION - You're motivated to workout because other people like the way you look when you're in shape, but no internal motivation exist. How long do you think you'll be able to please people? Then what will motivate you?

3)INTROJECTED REGULATION - You feel bad about yourself when you don't workout. This is a type of motivation, but its based on negative motivations.

4) IDENTIFIED REGULATION - You workout because its good for your health and lifestyle. This is a very positive behavior and will lead to permanent lifestyle changes.

5) INTRINSIC MOTIVATION - You workout because you enjoy it! Probably the best motivation of all.

In my opinion, a combination of the motivations listed in numbers 3 through 5 lead to permanent lifestyle changes (with heavier weight attached to numbers 4 and 5). And, the motivation listed in number 2 will probably be mixed in somehow.

I'll answer this question before you ask. What motivates you Mark? I have worked out seriously since I was in high school. Back then, I worked out because I enjoyed it and I wanted to look good for the girls. I didn't really think about the health benefits of exercise.

Now, as a personal trainer, the health benefits of exercise are a priority, but the enjoyment is probably what still motivates me to exercise. On those days when I say to myself, "I don't want to exercise," I still do it because I enjoy it. And, my appearance is the fringe benefit of a healthy lifestyle.

So, what motivates you to exercise?

Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

When Your Workout Schedule "Hits A Snag"

Life intervenes and interrupts even the most dedicated workout warriors' schedules. So, what should you do? If you have been on a workout program for 2-3 months, a few days away from your normal "grueling" routine will not affect you.

The best thing to do in those situations is to be creative and stay active. There is always 30 minutes to an hour in every day that you can sneak in some exercise. Try walking on work breaks, do pushups, dips and bodyweight squats on work breaks, walk or run during your kids' team practices, ride your bike or walk to work (if possible)....the list goes on and on...You can do it!

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

Losing Stubborn Lower Abdominal Fat

Have you done a million ab crunches and you still see no visible signs of progress? Lower ab fat (or spare tire) can be troublesome, especially for men. There are reasons for this.

The numero uno reason is probably nutrition-related. If you are consistently doing ab exercises, then you have layers of fat on top of your ab muscles. If you don't adjust your eating habits, the fat won't go away no matter how many ab exercises you do.

The second reason could be that you are trying "spot reduction." You should train your whole body. Your body knows where to lose the fat. One of the best methods to use is a combination of 30 minutes of intense cardio 2-3 days a week and weight training 3 days a week (this includes core work). Some good lower ab exercises are hanging leg raises, hanging or sitting knee-ups and reverse incline crunches. Here is a cardio workout for the more advanced exercisers:

Total time: 50 minutes, interval cardio (15 minutes, 75-85% intensity), core/ab work (20 minutes), interval cardio (15 minutes, 75%-85% intensity)

Just remember, it does no good to burn 500 calories during a workout and then later consume 1000 calories!

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's July, It's Hot----Sweat and Lose Weight.......?

Although it takes some hard work to lose weight permanently, sweating is not a gauge of how many calories you are burning. Sweating cools down your body. Sitting in saunas, steam rooms, etc. may relax you, but they do not cause you to lose weight.

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. So, sit in your sauna or steam room after your cardio or weight lifting workout.

Combining weight training with your weight loss will help you burn fat and look lean and healthy. Use the hot summer weather to get outside and get more active, burn calories, lose weight.....and stay active in the fall, winter and spring!

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