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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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