Now that you know your basal metabolic rate (right?) and you've read through parts 1 through 4 in this article series, you are now ready to learn how to really ramp up your metabolism.
There are two weight training workouts that will kick your metabolism into high gear (high intensity interval cardio will do the same).
These two workouts are advanced and you are at risk of injury if your core and joints are not stable and strong. The two workouts are:
1) Full body explosive circuit weight training (i.e., full speed reps)
2) Full body explosive athletic circuit weight training. It is different than the workout in item 1 in that it has some exercises that are more difficult (athletic) to execute.
These workouts are available as downloads for your iPOD (click on workout above)!
Both of these workouts will also activate your fast-twitch muscle fibers which are important for giving definition to your body shape and increasing your power. These types of workouts should not be done more than 3 times a week. Interval cardio could be done for the other 2-3 days.
It is important to listen to your body when doing these types of workouts. Your body could easily breakdown with injuries (high risk and high reward). Don't be afraid to do "regular" weight training for a week or so if needed.
Your Metabolism and Fat Loss, 1
Your Metabolism and Fat Loss, 2
Your Metabolism and Fat Loss, 3
Your Metabolism and Fat Loss, 4
Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition:
Free 5-Day Fat Loss Course for Women
Free 5-Day Fat Loss Course for Men
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, April 11, 2008
Thursday, April 10, 2008
Your Metabolism and Fat Loss, 4
I have more things to do tomorrow than I can handle. How organized I am today will probably determine how good or bad my day goes. Of course, something unexpected could happen that would "mess up" my day and drastically change my mood. Stop me if this scenario sounds familiar to you! The events of life bring on stress.
A certain amount of stress and tension helps us take on challenges and perform better. Too much stress (left unchecked)over a prolonged period is not good and it causes health problems and affects metabolism. Also, some people respond to stress better than others. One person might crumble under the same workload that causes another person to thrive.
The body's normal state (homeostasis) is changed by stress. The hormones, adrenaline and cortisol, are secreted in response to a stressful situation. The "fight or flight" response to stress is intended to give you the energy to take on or run away from a particular situation.
Stressful situations that go on for months or years signals to your body that the normal state includes excessive amounts of adrenaline and cortisol. As it relates to metabolism, adrenaline makes the fat cells more efficient at turning fat into energy and speeds up metabolism. On the other hand, cortisol increases the amount of glucose in the blood and creates more energy.
If you have an office job, this excess adrenaline and cortisol builds up. Unused excess energy will be stored as fat.
Chronic stress or stress with no end in sight has major health implications. Adrenaline will continue to be secreted but the body and the fat cells will build up a tolerance to it.
This means that the fat cells won't be converted to energy and cortisol will continue to increase glucose in the blood. This means the fat gain and weight gain begins to happen if left unchecked.
So what's the bottom line? Situational stress can improve the efficiency of your metabolism. Chronic or prolonged stress changes the body's normal state and can negatively affect your metabolism. Left unchecked, this leads to other health problems.
We all know this: life continally has stressful situations and life sometimes brings unavoidable prolonged stress. Regular exercise helps me to deal with stress and brings my body back to the true normal state (or as close as possible).
Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition:
Free 5-Day Fat Loss Course for Women
Free 5-Day Fat Loss Course for Men
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
A certain amount of stress and tension helps us take on challenges and perform better. Too much stress (left unchecked)over a prolonged period is not good and it causes health problems and affects metabolism. Also, some people respond to stress better than others. One person might crumble under the same workload that causes another person to thrive.
The body's normal state (homeostasis) is changed by stress. The hormones, adrenaline and cortisol, are secreted in response to a stressful situation. The "fight or flight" response to stress is intended to give you the energy to take on or run away from a particular situation.
Stressful situations that go on for months or years signals to your body that the normal state includes excessive amounts of adrenaline and cortisol. As it relates to metabolism, adrenaline makes the fat cells more efficient at turning fat into energy and speeds up metabolism. On the other hand, cortisol increases the amount of glucose in the blood and creates more energy.
If you have an office job, this excess adrenaline and cortisol builds up. Unused excess energy will be stored as fat.
Chronic stress or stress with no end in sight has major health implications. Adrenaline will continue to be secreted but the body and the fat cells will build up a tolerance to it.
This means that the fat cells won't be converted to energy and cortisol will continue to increase glucose in the blood. This means the fat gain and weight gain begins to happen if left unchecked.
So what's the bottom line? Situational stress can improve the efficiency of your metabolism. Chronic or prolonged stress changes the body's normal state and can negatively affect your metabolism. Left unchecked, this leads to other health problems.
We all know this: life continally has stressful situations and life sometimes brings unavoidable prolonged stress. Regular exercise helps me to deal with stress and brings my body back to the true normal state (or as close as possible).
Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition:
Free 5-Day Fat Loss Course for Women
Free 5-Day Fat Loss Course for Men
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Wednesday, April 9, 2008
Your Metabolism and Fat Loss, 3
The type of nutrition you consume and timing of nutrition is very important for your metabolism. Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, fats) to function properly.
Increasing lean muscle mass is critical to permanently speed up your metabolism. The body has to work harder to maintain muscle mass. Protein's main role in the body is to repair and rebuild body tissues (especially so after an intense weight training workout). When your body doesn't get enough protein, it will take protein from other sources--mainly your muscles! Obviously, you don't want that to happen. See my post that discusses daily protein and carbohydrate needs.
Carbohydrates, in the form of glycogen, are your body's preferred source of energy. Glycogen is stored in your liver and muscles and it is broken down into glucose. Glucose is then used by your body to make energy.
As a result, when your glycogen stores are low, your body's performance will suffer. When your body doesn't have enough carbohydrates, it uses energy from proteins and fats. As just stated above, protein has another primary role in the body. And, again, your lean muscle mass will take the hit.
Fat is important for your diet because it helps you feel full and keeps skin, hair and nails healthy (among other things). You should limit (but not eliminate) your intake of saturated fats (usually solid at room temperature, such as butter) and not eat dangerous trans fats ( partially hydrogenated fats found in packaged foods and fast foods). Saturated fats, such as coconut oil, is great for cooking.
Instead, increase your intake of unsaturated fats (they are usually liquid at room temperature, such as olive oil, fish, nuts, seeds and avocados). Fats should not exceed 30% (closer to 20%) of your total caloric intake. Again, fat should not be used as your primary energy source.
Your body needs the macronutrients at all times to function properly. When your body functions properly, your metabolism will also function properly. That's why you need to eat every 3-4 hours to give your body what it needs and to protect your vital lean muscle mass. If you are a person who skips breakfast, stop doing that! You are sabotaging your fat loss and weight loss efforts and throwing your metabolism out of wack!
I don't recommend any diets that omit one of the macronutrients. Eat right, exercise right and do the hard work it takes to change your body composition to
more lean mass and less fat mass. There are no quick solutions that will give you the permanent fat loss and weight loss you want!
In part 4 of this series, I will cover the impact that stress has on your metabolism.
Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition:
Free 5-Day Fat Loss Course for Women
Free 5-Day Fat Loss Course for Men
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Increasing lean muscle mass is critical to permanently speed up your metabolism. The body has to work harder to maintain muscle mass. Protein's main role in the body is to repair and rebuild body tissues (especially so after an intense weight training workout). When your body doesn't get enough protein, it will take protein from other sources--mainly your muscles! Obviously, you don't want that to happen. See my post that discusses daily protein and carbohydrate needs.
Carbohydrates, in the form of glycogen, are your body's preferred source of energy. Glycogen is stored in your liver and muscles and it is broken down into glucose. Glucose is then used by your body to make energy.
As a result, when your glycogen stores are low, your body's performance will suffer. When your body doesn't have enough carbohydrates, it uses energy from proteins and fats. As just stated above, protein has another primary role in the body. And, again, your lean muscle mass will take the hit.
Fat is important for your diet because it helps you feel full and keeps skin, hair and nails healthy (among other things). You should limit (but not eliminate) your intake of saturated fats (usually solid at room temperature, such as butter) and not eat dangerous trans fats ( partially hydrogenated fats found in packaged foods and fast foods). Saturated fats, such as coconut oil, is great for cooking.
Instead, increase your intake of unsaturated fats (they are usually liquid at room temperature, such as olive oil, fish, nuts, seeds and avocados). Fats should not exceed 30% (closer to 20%) of your total caloric intake. Again, fat should not be used as your primary energy source.
Your body needs the macronutrients at all times to function properly. When your body functions properly, your metabolism will also function properly. That's why you need to eat every 3-4 hours to give your body what it needs and to protect your vital lean muscle mass. If you are a person who skips breakfast, stop doing that! You are sabotaging your fat loss and weight loss efforts and throwing your metabolism out of wack!
I don't recommend any diets that omit one of the macronutrients. Eat right, exercise right and do the hard work it takes to change your body composition to
more lean mass and less fat mass. There are no quick solutions that will give you the permanent fat loss and weight loss you want!
In part 4 of this series, I will cover the impact that stress has on your metabolism.
Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition:
Free 5-Day Fat Loss Course for Women
Free 5-Day Fat Loss Course for Men
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Tuesday, April 8, 2008
Your Metabolism and Fat Loss, 2
Remember, metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (BMR) is the number of calories you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself).
The starting point for determining your daily caloric needs starts with your BMR. It is critical for you to know your BMR if you are attempting to burn fat and lose weight. If you maintain a caloric surplus (consuming more calories than you burn), you will gain weight and fat no matter how fast your metabolism hums.
Follow this example:
Your BMR is 1800 and you use another 800 calories through exercise and daily activity (a total of 2600 calories). If you consume 2200 calories during the day, you would have a caloric deficit of 400. This will cause you to lose weight for the day. If you continue this pattern, you will lose weight every day.
It is important not to starve your body or you will get the opposite effect of what you want. Starvation will cause your body to conserve energy and store fat. For instance, if you consumed 1700 calories, you would not even meet your BMR needs. This amount (900 deficit) is unhealthy and will cause fat storage and a host of other health problems if continued. This type of deprivation can also lead to loss of lean muscle mass.
The type of nutrition you consume and timing of nutrition is also very important for your metabolism. Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, fats) to function properly. In the next part of this series, I will cover the basic role that nutrition plays as it relates to your metabolism.
Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition:
Free 5-Day Fat Loss Course for Women
Free 5-Day Fat Loss Course for Men
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
The starting point for determining your daily caloric needs starts with your BMR. It is critical for you to know your BMR if you are attempting to burn fat and lose weight. If you maintain a caloric surplus (consuming more calories than you burn), you will gain weight and fat no matter how fast your metabolism hums.
Follow this example:
Your BMR is 1800 and you use another 800 calories through exercise and daily activity (a total of 2600 calories). If you consume 2200 calories during the day, you would have a caloric deficit of 400. This will cause you to lose weight for the day. If you continue this pattern, you will lose weight every day.
It is important not to starve your body or you will get the opposite effect of what you want. Starvation will cause your body to conserve energy and store fat. For instance, if you consumed 1700 calories, you would not even meet your BMR needs. This amount (900 deficit) is unhealthy and will cause fat storage and a host of other health problems if continued. This type of deprivation can also lead to loss of lean muscle mass.
The type of nutrition you consume and timing of nutrition is also very important for your metabolism. Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, fats) to function properly. In the next part of this series, I will cover the basic role that nutrition plays as it relates to your metabolism.
Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition:
Free 5-Day Fat Loss Course for Women
Free 5-Day Fat Loss Course for Men
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, April 7, 2008
Your Metabolism and Fat Loss, 1
There is tons of information out there about metabolism and fat loss. In this article series, I will guide you through the tricky waters of metabolism facts and fiction. Metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (BMR) is the number of calories you'd burn if you did nothing all day (or the amount of calories your body needs to maintain itself).
The starting point for determining your daily caloric needs starts with your BMR. It is critical for you to know your BMR if you are attempting to burn fat and lose weight. If you maintain a caloric surplus (consuming more calories than you burn), you will gain weight and fat no matter how fast your metabolism hums . For example, my BMR is about 2000 calories, so I would need to consume at least this amount of calories just to maintain my weight. I will talk more about BMR and the energy equation in part 2 of this series.
Here are a few facts about 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 (consuming 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.
Specifically, a combination of circuit weight training and high intensity interval cardio will get your metabolism "revved up."
Fact #3 Sweating is not a gauge of how many calories you are burning.
This may be bad news for sauna and steam room lovers! 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.
In general, your metabolism slows down at a rate of 5% per decade after age 40 (source: WebMD.com). The easiest way to keep a healthy metabolic rate for life is to engage in consistent weight training and interval cardio. This way, you will maintain important muscle mass and burn fat.
So, what determines the rate at which your body burns calories? Some factors include age, heredity, gender and lean muscle mass. Men tend to have faster metabolisms than women. Thyroid problems may also cause your metabolism to slow down.
In part 2 of this series, we'll take a glance at the energy equation as it relates to fat loss and weight loss.
Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition:
Free 5-Day Fat Loss Course for Women
Free 5-Day Fat Loss Course for Men
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
The starting point for determining your daily caloric needs starts with your BMR. It is critical for you to know your BMR if you are attempting to burn fat and lose weight. If you maintain a caloric surplus (consuming more calories than you burn), you will gain weight and fat no matter how fast your metabolism hums . For example, my BMR is about 2000 calories, so I would need to consume at least this amount of calories just to maintain my weight. I will talk more about BMR and the energy equation in part 2 of this series.
Here are a few facts about 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 (consuming 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.
Specifically, a combination of circuit weight training and high intensity interval cardio will get your metabolism "revved up."
Fact #3 Sweating is not a gauge of how many calories you are burning.
This may be bad news for sauna and steam room lovers! 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.
In general, your metabolism slows down at a rate of 5% per decade after age 40 (source: WebMD.com). The easiest way to keep a healthy metabolic rate for life is to engage in consistent weight training and interval cardio. This way, you will maintain important muscle mass and burn fat.
So, what determines the rate at which your body burns calories? Some factors include age, heredity, gender and lean muscle mass. Men tend to have faster metabolisms than women. Thyroid problems may also cause your metabolism to slow down.
In part 2 of this series, we'll take a glance at the energy equation as it relates to fat loss and weight loss.
Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition:
Free 5-Day Fat Loss Course for Women
Free 5-Day Fat Loss Course for Men
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, April 4, 2008
So, You Want To Get Rid Of Your Cellulite?
It is definitely the dreaded monster of the thighs, stomach and butt---CELLULITE! Exactly what is cellulite (commonly called cottage cheese)? Cellulite is actually collections of fat just underneath (subcutaneous fat) the skin which causes it to dimple, pucker up or lump up.
There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. What you need to know is that there are no quick fixes for cellulite (despite what some commercials promote)! Some treatments such as liposuction and mesotherapy may give you some TEMPORARY relief from your cellulite. Liposuction is actually meant to remove deep fat tissue (visceral fat) and not cellulite.
So, what should you do if you have cellulite? Since health should be your main concern, REDUCE YOUR OVERALL BODY FAT! This will, in turn, help to reduce your subcutaneous and visceral fat. The best way to burn body fat is interval cardio exercise and weight training. It's the same true story---exercise for health and fitness and you will also look your best!
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
There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. What you need to know is that there are no quick fixes for cellulite (despite what some commercials promote)! Some treatments such as liposuction and mesotherapy may give you some TEMPORARY relief from your cellulite. Liposuction is actually meant to remove deep fat tissue (visceral fat) and not cellulite.
So, what should you do if you have cellulite? Since health should be your main concern, REDUCE YOUR OVERALL BODY FAT! This will, in turn, help to reduce your subcutaneous and visceral fat. The best way to burn body fat is interval cardio exercise and weight training. It's the same true story---exercise for health and fitness and you will also look your best!
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, April 2, 2008
Burn 300 Calories In 20 Minutes!
You have all the time you need (no matter how busy you are!) to get in a great workout. All it takes is 20 minutes of hard work. Research has proven what I know from personal experience: 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.
In my post on March 24, I talked about how I burned 300 calories in one 20 minute cardio workout. Pick your favorite cardio activity---treadmill, elliptical, stepper, bike, etc. and get after it! I prefer running outside because that forces me to generate all of the momentum and work against gravity and ground forces. The wind also plays a big part in making the workout tougher. When I'm feeling really good (or crazy!) I'll do this workout on stadium steps.
This type of intense cardio session will also raise your heartrate faster and keep your metabolism elevated longer after your workout. So, you will continue to burn more calories in the hours after your workout. And, you will also burn more subcutaneous fat and visceral fat.
HIIT your workout hard today!
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
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.
In my post on March 24, I talked about how I burned 300 calories in one 20 minute cardio workout. Pick your favorite cardio activity---treadmill, elliptical, stepper, bike, etc. and get after it! I prefer running outside because that forces me to generate all of the momentum and work against gravity and ground forces. The wind also plays a big part in making the workout tougher. When I'm feeling really good (or crazy!) I'll do this workout on stadium steps.
This type of intense cardio session will also raise your heartrate faster and keep your metabolism elevated longer after your workout. So, you will continue to burn more calories in the hours after your workout. And, you will also burn more subcutaneous fat and visceral fat.
HIIT your workout hard today!
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
Tuesday, April 1, 2008
Don't Get Emotional About Eating!
You are an emotional eater if you use food to change your mood. This habit can become second nature to you and your unconscious way of dealing with problems.
If sugary foods such as candy, cookies and sodas are favorites of yours, you might find yourself loading up on more of these foods when your mood is down. And you may do this without noticing. Here are some practical ways to deal with emotional eating patterns and stay on your fat loss program:
1) Plan your meals and snacks and stick with your plan (especially if you are feeling emotionally down). Also, don't "graze" during the day. Eat with a purpose.
2) Exercise to lift your mood. Exercise has a proven "feel good" effect after your workout. Exercise will also speed up your metabolism.
3) If you happen to binge eat on your favorite emotional foods, don't give up. Just try the ideas listed in numbers 1 and 2 the next time you are tempted to binge eat. They will work every time.
Remember, food is just a tool to give you the energy you need during the day. And, like any other tool, you have to use it the right way to get the results you want.
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 sugary foods such as candy, cookies and sodas are favorites of yours, you might find yourself loading up on more of these foods when your mood is down. And you may do this without noticing. Here are some practical ways to deal with emotional eating patterns and stay on your fat loss program:
1) Plan your meals and snacks and stick with your plan (especially if you are feeling emotionally down). Also, don't "graze" during the day. Eat with a purpose.
2) Exercise to lift your mood. Exercise has a proven "feel good" effect after your workout. Exercise will also speed up your metabolism.
3) If you happen to binge eat on your favorite emotional foods, don't give up. Just try the ideas listed in numbers 1 and 2 the next time you are tempted to binge eat. They will work every time.
Remember, food is just a tool to give you the energy you need during the day. And, like any other tool, you have to use it the right way to get the results you want.
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, March 31, 2008
Make The Most Of Your Time In The Gym
One of our favorite phrases today is: "I'm too busy......." (sometimes used as an excuse). I don't have time to waste, so my workouts don't exceed 1 hour. I can get my workout finished in 45 minutes if I need to (with circuit weight training and interval cardio).
To take advantage of your limited workout time, you should strive to build more lean muscle mass. Doing so will speed up your metabolism and burn more fat. To recruit more muscle fibers during workouts and improve your success, focus more on MULTI-JOINT EXERCISES. MULTI-JOINT EXERCISES will help you burn more fat because you are working more muscles in your body. For example, the largest muscle in the body is the gluteus maximus and squats/lunges would target this area (among other areas). You will also burn more calories after your workout. Examples of other MULTI-JOINT EXERCISES are bench press, shoulder press, deadlift and seated row.
Examples of SINGLE-JOINT EXERCISES are biceps curl, seated calf raise, leg extension, leg curl and triceps pushdowns. Spend less of your time on these exercises.
Have a great workout today!
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
To take advantage of your limited workout time, you should strive to build more lean muscle mass. Doing so will speed up your metabolism and burn more fat. To recruit more muscle fibers during workouts and improve your success, focus more on MULTI-JOINT EXERCISES. MULTI-JOINT EXERCISES will help you burn more fat because you are working more muscles in your body. For example, the largest muscle in the body is the gluteus maximus and squats/lunges would target this area (among other areas). You will also burn more calories after your workout. Examples of other MULTI-JOINT EXERCISES are bench press, shoulder press, deadlift and seated row.
Examples of SINGLE-JOINT EXERCISES are biceps curl, seated calf raise, leg extension, leg curl and triceps pushdowns. Spend less of your time on these exercises.
Have a great workout today!
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, March 28, 2008
Eating Clean? What Is That?
Eating clean is a buzzword that's out there in the fitness industry. Rest assured that it is nothing new and different people define it in different ways. Much of it is just common sense. Eating clean is basically a healthy way for you to reach your health and fitness goals.
Not surprising is that fresh vegetables (without the excess butter, sauces, etc.) are part of a eating clean diet. These will give you a good source of carbohydrates, fiber and natural sugars. The same can be said for eating fresh fruits. Canned fruits and fruit juices tend to contain high amounts of unwanted sugars, so limit these sources of fruits. Fruits will also help you to give up a love for sweets found in candy, cookies and sodas.
Also, try to eat water-rich foods such as grapes instead of calorie-dense foods like raisins. An ounce of grapes has about 60 calories less than an ounce of raisins. And, you will feel fuller for a longer period of time eating water-rich foods.
Any of this sound familiar? Basically, you want to eat foods in their natural state. So, an apple is more healthy than apple dessert. And, we could add foods like whole grains, nuts, brown rice, fish, lean meats, etc.
What's the point? Call it what you want. Clean eating, healthy eating, nutritional eating, etc. It comes down to setting nutrition goals to help you reach your fitness goals. You don't have to be a fanatic but eating the right kinds of foods will always work.
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
Not surprising is that fresh vegetables (without the excess butter, sauces, etc.) are part of a eating clean diet. These will give you a good source of carbohydrates, fiber and natural sugars. The same can be said for eating fresh fruits. Canned fruits and fruit juices tend to contain high amounts of unwanted sugars, so limit these sources of fruits. Fruits will also help you to give up a love for sweets found in candy, cookies and sodas.
Also, try to eat water-rich foods such as grapes instead of calorie-dense foods like raisins. An ounce of grapes has about 60 calories less than an ounce of raisins. And, you will feel fuller for a longer period of time eating water-rich foods.
Any of this sound familiar? Basically, you want to eat foods in their natural state. So, an apple is more healthy than apple dessert. And, we could add foods like whole grains, nuts, brown rice, fish, lean meats, etc.
What's the point? Call it what you want. Clean eating, healthy eating, nutritional eating, etc. It comes down to setting nutrition goals to help you reach your fitness goals. You don't have to be a fanatic but eating the right kinds of foods will always work.
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, March 26, 2008
Power Allows You To Exercise Efficiently At Higher Intensities
Power (how fast your muscles can generate force) is not just for athletes. If you are serious about your fitness level and health, power can help you exercise efficiently at higher intensities for longer periods of time.
Research and my experience as an athlete, exerciser and personal trainer proves that high intensity interval cardio and circuit-style weight training will burn the most fat and provide better heart health (and other benefits). You can get through these types of high intensity workouts and reach higher fitness levels if your body has adequate power.
How do you powerize your body, you ask? After laying a solid strength foundation, you should begin to incorporate high speed exercises into your routine. An example would be to do the medicine ball chop at full speed. Another example would be to incorporate plyometric exercises, such as squat jumps, into your routine.
Doing exercises at full speed will train your neuromuscular system to work faster. It is important to execute these exercises correctly before proceeding to the full speed versions. Failure to do so, will almost certainly lead to injuries.
Doing exercises at full speed will also recruit and build up your fast-twitch muscle fibers (type IIa and type IIb). Fast-twitch muscle fibers are important for explosive movements such as sprints and jumps and sports such as football, basketball and soccer.
Fast-twitch muscle fibers also help you generate power faster. If you only train at slow speeds, you will use your slow-twitch muscle fibers (type I) more. Slow twitch muscle fibers have a high capacity for aerobic activity but they don't generate power very well. Predominately using slow-twitch muscle fibers during training will not give you that lean and toned look that you want.
Recruiting your fast-twitch muscle fibers during your workouts will give you a more athletic, powerful looking body. Mix in more high speed power exercises into your routine. If you do so, you will find yourself reaching higher levels of health and fitness!
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
Research and my experience as an athlete, exerciser and personal trainer proves that high intensity interval cardio and circuit-style weight training will burn the most fat and provide better heart health (and other benefits). You can get through these types of high intensity workouts and reach higher fitness levels if your body has adequate power.
How do you powerize your body, you ask? After laying a solid strength foundation, you should begin to incorporate high speed exercises into your routine. An example would be to do the medicine ball chop at full speed. Another example would be to incorporate plyometric exercises, such as squat jumps, into your routine.
Doing exercises at full speed will train your neuromuscular system to work faster. It is important to execute these exercises correctly before proceeding to the full speed versions. Failure to do so, will almost certainly lead to injuries.
Doing exercises at full speed will also recruit and build up your fast-twitch muscle fibers (type IIa and type IIb). Fast-twitch muscle fibers are important for explosive movements such as sprints and jumps and sports such as football, basketball and soccer.
Fast-twitch muscle fibers also help you generate power faster. If you only train at slow speeds, you will use your slow-twitch muscle fibers (type I) more. Slow twitch muscle fibers have a high capacity for aerobic activity but they don't generate power very well. Predominately using slow-twitch muscle fibers during training will not give you that lean and toned look that you want.
Recruiting your fast-twitch muscle fibers during your workouts will give you a more athletic, powerful looking body. Mix in more high speed power exercises into your routine. If you do so, you will find yourself reaching higher levels of health and fitness!
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
Burn More Lower Body Fat With Leg Circuits
Do you have stubborn lower body fat? Leg circuits is a tried and true method to burn more leg fat, increase strength/endurance and improve heart health.
So, how do leg circuits work? The good news is that you only need 20 minutes! The better news is that you will have chiseled glutes, hips, thighs and calves if you stay with it!
Since this workout is circuit-style, you also get the benefit of a great cardio workout. Do each exercise (10-12 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit again. Here is a representative leg circuit program:
--Walking Lunges
--Bodyweight Squats
--1 Legged Glute Bridge
--Dumbbell Deadlift
--Reverse Lunges
--1 Legged Split Squats
--Front Step Ups
--Side Lunges
--Lateral Step Ups
--Leg Curls
--Calf Raises
To increase the intensity of any exercise, just add dumbbells or a medicine ball. Get a leg up and try this challenging 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
So, how do leg circuits work? The good news is that you only need 20 minutes! The better news is that you will have chiseled glutes, hips, thighs and calves if you stay with it!
Since this workout is circuit-style, you also get the benefit of a great cardio workout. Do each exercise (10-12 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit again. Here is a representative leg circuit program:
--Walking Lunges
--Bodyweight Squats
--1 Legged Glute Bridge
--Dumbbell Deadlift
--Reverse Lunges
--1 Legged Split Squats
--Front Step Ups
--Side Lunges
--Lateral Step Ups
--Leg Curls
--Calf Raises
To increase the intensity of any exercise, just add dumbbells or a medicine ball. Get a leg up and try this challenging 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
Monday, March 24, 2008
Don't Let Exercise Cause Chronic and Degenerative Injuries
I just finished an intense 20 minute interval cardio session in which I burned about 300 calories. For those of you counting at home, that's about 100 calories every 6.5 minutes. I could do this type of workout (and many do) or a variation of it every day.
And, if I did this, my body would break down in short order. Even when I was at the height of my athletic mojo playing college ball, I still needed a day or two off each week to rest and recover.
You are no different. Don't think that you are being smart, or tough, by working out every day of the week. You can be a "workout warrior" and still be smart about it. Trust me, your body will break down if you don't treat it right. The cumulative effect of various injuries will take its toll on you. And, that could lead to chronic or degenerative injuries.
Chronic injuries can be caused by over-training, muscle imbalances and uncorrected postural deficiencies.
Furthermore, muscle imbalances and postural problems are made worse by over-training. And, since chronic injuries come on gradually, you are more apt to "play through the pain." Leave that attitude to people getting paid to compete. You need to take care of the only body you have.
Degenerative conditions can become non-reversible and many are associated with long-term joint problems. Sometimes, previously unrehabilitated injuries turn into degenerative conditions (such as low back problems, shoulder problems or knee problems). Some arthritic conditions are brought on by the cumulative effect of previous injuries.
Don't underestimate rest and recovery during your exercise program.
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
And, if I did this, my body would break down in short order. Even when I was at the height of my athletic mojo playing college ball, I still needed a day or two off each week to rest and recover.
You are no different. Don't think that you are being smart, or tough, by working out every day of the week. You can be a "workout warrior" and still be smart about it. Trust me, your body will break down if you don't treat it right. The cumulative effect of various injuries will take its toll on you. And, that could lead to chronic or degenerative injuries.
Chronic injuries can be caused by over-training, muscle imbalances and uncorrected postural deficiencies.
Furthermore, muscle imbalances and postural problems are made worse by over-training. And, since chronic injuries come on gradually, you are more apt to "play through the pain." Leave that attitude to people getting paid to compete. You need to take care of the only body you have.
Degenerative conditions can become non-reversible and many are associated with long-term joint problems. Sometimes, previously unrehabilitated injuries turn into degenerative conditions (such as low back problems, shoulder problems or knee problems). Some arthritic conditions are brought on by the cumulative effect of previous injuries.
Don't underestimate rest and recovery during your exercise program.
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, March 21, 2008
Consume Less Dietary Fat To Burn More Body Fat
All dietary fat (saturated, unsaturated, trans) has 9 calories per gram (meaning it is the most dense of the macronutrients). In contrast, carbohydrates and protein have 4 cal/g and alcohol has 7 cal/g.
If you're trying to cut calories and burn body fat, eating more dietary fat won't help you get there. Also, fat "burns in a carbohydrate flame." This means that your body's preferred source of fuel is carbohydrates during intense exercise (interval cardio or circuit weight training).
Research and my personal experience as an exerciser and personal trainer proves that a combination of full-body circuit weight training (including bodyweight training) and high intensity interval cardio training is best for optimal fat-burning, muscle strength/endurance, cardio-respiratory health and bone density benefits. The body can't use fat for fuel during high intensity exercise because there is not enough oxygen available.
Having said this, you need dietary fat in your diet (mainly the healthy fats). Fat is important for your diet because it helps you feel full and keeps skin, hair and nails healthy. You should limit your intake of saturated fats (usually solid at room temperature, such as butter, lard, poultry fat, cream, milk, cheeses, etc.). Eat no trans fats (partially hydrogenated fats found in packaged foods and fast foods).
Trans fats raise bad (LDL) cholesterol levels. Instead, increase your intake of unsaturated fats (they are usually liquid at room temperature, such as olive oil). They also include unsaturated fat from such foods as fish, nuts, seeds and avocados.
Limit your intake of dietary fat to about 20% of daily calories. And, since fat is so calorie dense, it can help you eat less overall calories during the day.
Go blast the body fat in your next 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're trying to cut calories and burn body fat, eating more dietary fat won't help you get there. Also, fat "burns in a carbohydrate flame." This means that your body's preferred source of fuel is carbohydrates during intense exercise (interval cardio or circuit weight training).
Research and my personal experience as an exerciser and personal trainer proves that a combination of full-body circuit weight training (including bodyweight training) and high intensity interval cardio training is best for optimal fat-burning, muscle strength/endurance, cardio-respiratory health and bone density benefits. The body can't use fat for fuel during high intensity exercise because there is not enough oxygen available.
Having said this, you need dietary fat in your diet (mainly the healthy fats). Fat is important for your diet because it helps you feel full and keeps skin, hair and nails healthy. You should limit your intake of saturated fats (usually solid at room temperature, such as butter, lard, poultry fat, cream, milk, cheeses, etc.). Eat no trans fats (partially hydrogenated fats found in packaged foods and fast foods).
Trans fats raise bad (LDL) cholesterol levels. Instead, increase your intake of unsaturated fats (they are usually liquid at room temperature, such as olive oil). They also include unsaturated fat from such foods as fish, nuts, seeds and avocados.
Limit your intake of dietary fat to about 20% of daily calories. And, since fat is so calorie dense, it can help you eat less overall calories during the day.
Go blast the body fat in your next 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
Tuesday, March 18, 2008
Warning: Exercise And Good Nutrition Will Improve Your Health Numbers!
Metabolic Syndrome is characterized by a group of risk factors in your body. They include:
abdominal fat, high blood pressure, high triglycerides, insulin resistance, glucose intolerance, low HDL (good) cholesterol and high LDL (bad) cholesterol.
If you have Metabolic Syndrome, you are at risk of coronary heart disease, stroke, type 2 diabetes and other vascular diseases. Over 50 million people in America have Metabolic Syndrome. One big cause is our sedentary lifestyle and lack of physical activity (including exercise!).
When's the last time you had a complete medical checkup? Here are some of the medical numbers you should be aware of:
Blood Pressure (source: MedlinePlus):
Your blood pressure is highest when your heart beats (pumping the blood). This is called systolic pressure (top number). When your heart is at rest or between beats, your blood pressure falls. This is the diastolic pressure (bottom number).
--120/80 or lower is normal blood pressure
--140/90 or higher is high blood pressure (hypertension)
An example of prehypertension would be a reading of 130/85.
High blood pressure usually has no symptoms, but it can cause serious problems such as stroke, heart failure, heart attack and kidney failure. You can control high blood pressure through exercise, healthy eating and medication (if needed). I have seen cases where exercise and healthy eating made medication unnecessary after a period of time.
Cholesterol (source: MedlinePlus):
Research has proven that you can lower your cholesterol levels by exercising more and eating more fruits and vegetables.
Total cholesterol level
Less than 200 is best.
200 to 239 is borderline high.
240 or more means you're at increased risk for heart disease.
LDL cholesterol levels
Below 100 is ideal for people who have a higher risk of heart disease.
100 to 129 is near optimal.
130 to 159 is borderline high.
160 or more means you're at a higher risk for heart disease.
HDL cholesterol levels
Less than 40 means you're at higher risk for heart disease.
60 or higher greatly reduces your risk of heart disease.
Triglyceride Levels (source: MedlinePlus):
Normal: Less than 150 mg/dL
Borderline High: 150-199 mg/dL
High: 200-499 mg/dL
Very High: 500 mg/dL or above
High triglyceride levels can be attributed to (among other things) a diet low in protein, high in carbohydrates and uncontrolled diabetes. This is why a nutritious, balanced diet is always best. And, low triglyceride levels can be attributed to (among other things) a low fat diet and malnutrition.
You can improve your health with good decisions. Some of these decisions include a medical checkup and a good exercise/nutrition program set up by a professional trainer. Do it today--your good health depends on 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
abdominal fat, high blood pressure, high triglycerides, insulin resistance, glucose intolerance, low HDL (good) cholesterol and high LDL (bad) cholesterol.
If you have Metabolic Syndrome, you are at risk of coronary heart disease, stroke, type 2 diabetes and other vascular diseases. Over 50 million people in America have Metabolic Syndrome. One big cause is our sedentary lifestyle and lack of physical activity (including exercise!).
When's the last time you had a complete medical checkup? Here are some of the medical numbers you should be aware of:
Blood Pressure (source: MedlinePlus):
Your blood pressure is highest when your heart beats (pumping the blood). This is called systolic pressure (top number). When your heart is at rest or between beats, your blood pressure falls. This is the diastolic pressure (bottom number).
--120/80 or lower is normal blood pressure
--140/90 or higher is high blood pressure (hypertension)
An example of prehypertension would be a reading of 130/85.
High blood pressure usually has no symptoms, but it can cause serious problems such as stroke, heart failure, heart attack and kidney failure. You can control high blood pressure through exercise, healthy eating and medication (if needed). I have seen cases where exercise and healthy eating made medication unnecessary after a period of time.
Cholesterol (source: MedlinePlus):
Research has proven that you can lower your cholesterol levels by exercising more and eating more fruits and vegetables.
Total cholesterol level
Less than 200 is best.
200 to 239 is borderline high.
240 or more means you're at increased risk for heart disease.
LDL cholesterol levels
Below 100 is ideal for people who have a higher risk of heart disease.
100 to 129 is near optimal.
130 to 159 is borderline high.
160 or more means you're at a higher risk for heart disease.
HDL cholesterol levels
Less than 40 means you're at higher risk for heart disease.
60 or higher greatly reduces your risk of heart disease.
Triglyceride Levels (source: MedlinePlus):
Normal: Less than 150 mg/dL
Borderline High: 150-199 mg/dL
High: 200-499 mg/dL
Very High: 500 mg/dL or above
High triglyceride levels can be attributed to (among other things) a diet low in protein, high in carbohydrates and uncontrolled diabetes. This is why a nutritious, balanced diet is always best. And, low triglyceride levels can be attributed to (among other things) a low fat diet and malnutrition.
You can improve your health with good decisions. Some of these decisions include a medical checkup and a good exercise/nutrition program set up by a professional trainer. Do it today--your good health depends on 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
Friday, March 14, 2008
Measure Your Success With Fat Loss, Not Weight Loss
What's the best way to measure success with your exercise program? Understand that as you build muscle, your weight may even go up a little at first, but your inches (fat loss) WILL go down (looser fitting clothes are an excellent indication of change).
Your body may be changing but the scale might not show it yet. Take your circumference measurements (neck, chest, arm, waist, hips, etc) and body fat percentage every month or so to track your progress. IF YOUR BODY IS SHRINKING, YOU ARE SUCCESSFUL (Lean and Tone)!
Don't let the publicity of commercial weight loss programs deceive you. FAT LOSS IS MORE IMPORTANT THAN WEIGHT LOSS. RESEARCH HAS PROVEN THAT EXCESS BODY FAT (ESPECIALLY ABDOMINAL FAT) IS A PRE-CURSOR TO DISEASES SUCH AS CANCER.
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
Your body may be changing but the scale might not show it yet. Take your circumference measurements (neck, chest, arm, waist, hips, etc) and body fat percentage every month or so to track your progress. IF YOUR BODY IS SHRINKING, YOU ARE SUCCESSFUL (Lean and Tone)!
Don't let the publicity of commercial weight loss programs deceive you. FAT LOSS IS MORE IMPORTANT THAN WEIGHT LOSS. RESEARCH HAS PROVEN THAT EXCESS BODY FAT (ESPECIALLY ABDOMINAL FAT) IS A PRE-CURSOR TO DISEASES SUCH AS CANCER.
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, March 12, 2008
You Need To Burn Subcutaneous and Visceral Fat
It's true that women and men tend to store body fat in different places. Women’s bodies (because of necessary genetics) have twice the amount lipogenic (fat storing) enzymes and half the amount of lipolytic (fat releasing) enzymes as men’s bodies. This has to be taken into account when exercise programs are designed.
Women tend to store stubborn fat in the buttocks, hips (saddle bags), thighs and the back of the upper arms (grandmother arms). Men tend to store stubborn fat in the abdominal area (pot belly and spare tire) and back area. Excess abdominal fat has been shown to be a pre-curser to diseases such as cancer.
Subcutaneous Fat - Subcutaneous fat is found just underneath the skin and may cause dimpling and cellulite.
Visceral Fat - Visceral fat is located in the abdomen and vital organs (such as the liver). It can also infiltrate your muscles and heart. Even if you are skinny, you can have visceral fat.
A “skinny fat” person is one who is skinny with high body fat. Studies have shown that frequent yo-yo dieting increases visceral fat. Yo-yo dieters also regain the lost weight (and even more) because yo-yo diets slow down your metabolism.
So, what is the best way to burn both types of fat? You guessed right! Exercise!
Research and my personal experience as an exerciser and personal trainer proves that a combination of full-body circuit weight training (including bodyweight training) and high intensity interval cardio training is best for optimal fat-burning, muscle strength/endurance, cardio-respiratory health and bone density benefits.
Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut and start burning fat and building muscle mass.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Women tend to store stubborn fat in the buttocks, hips (saddle bags), thighs and the back of the upper arms (grandmother arms). Men tend to store stubborn fat in the abdominal area (pot belly and spare tire) and back area. Excess abdominal fat has been shown to be a pre-curser to diseases such as cancer.
Subcutaneous Fat - Subcutaneous fat is found just underneath the skin and may cause dimpling and cellulite.
Visceral Fat - Visceral fat is located in the abdomen and vital organs (such as the liver). It can also infiltrate your muscles and heart. Even if you are skinny, you can have visceral fat.
A “skinny fat” person is one who is skinny with high body fat. Studies have shown that frequent yo-yo dieting increases visceral fat. Yo-yo dieters also regain the lost weight (and even more) because yo-yo diets slow down your metabolism.
So, what is the best way to burn both types of fat? You guessed right! Exercise!
Research and my personal experience as an exerciser and personal trainer proves that a combination of full-body circuit weight training (including bodyweight training) and high intensity interval cardio training is best for optimal fat-burning, muscle strength/endurance, cardio-respiratory health and bone density benefits.
Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut and start burning fat and building muscle mass.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, March 10, 2008
Burn Body Fat Based on Your Body Type
When you talk about toning up your body, you need to know your body type. Because of your genetic makeup, you are predisposed to respond to exercise in a particular way.
Among other things, genetics determines your ratio of testosterone to estrogen, types and distribution of muscle fibers, where body fat is stored and body type.
There are three basic body types. You will fall under one or a combination of these body types.
Mesomorphs - Mesomorphs tend to be muscular with large bones and thick joints. Due to more muscle mass, mesomorphs usually don't have weight problems unless they overeat and undertrain. Weight training may need to be adjusted for this body type.
Endomorphs - Endomorphs are more rounded, voluptuous or sometimes chubby. Their bones and joints are not as large as mesomorphs but larger than ectomorphs. Endomorphs tend to have more body fat and need regular weight and cardio training and good nutrition.
Ectomorphs - Ectomorphs are slim or linear in shape. They often lack muscle tone and sometimes have postural problems of the vertebrae (scoliosis is an example). Therefore, weight training is very important. Ectomorphs often have to eat more just to maintain weight (we all should have that problem)!
Mesomorphs respond to weight training by building muscle mass much faster than ectomorphs, even though they are following identical programs. And endomorphs generally need to lose body fat to see changes in shape as a result of strength training. As you can see, it is critical to have your training program tailored to your individual needs and goals.
You probably know where your body stores the most fat. When you train, don't neglect the other areas of your body. For instance, it is critical to stabilize and strengthen your body's core first. This will aid you when you train other areas of your body.
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
Among other things, genetics determines your ratio of testosterone to estrogen, types and distribution of muscle fibers, where body fat is stored and body type.
There are three basic body types. You will fall under one or a combination of these body types.
Mesomorphs - Mesomorphs tend to be muscular with large bones and thick joints. Due to more muscle mass, mesomorphs usually don't have weight problems unless they overeat and undertrain. Weight training may need to be adjusted for this body type.
Endomorphs - Endomorphs are more rounded, voluptuous or sometimes chubby. Their bones and joints are not as large as mesomorphs but larger than ectomorphs. Endomorphs tend to have more body fat and need regular weight and cardio training and good nutrition.
Ectomorphs - Ectomorphs are slim or linear in shape. They often lack muscle tone and sometimes have postural problems of the vertebrae (scoliosis is an example). Therefore, weight training is very important. Ectomorphs often have to eat more just to maintain weight (we all should have that problem)!
Mesomorphs respond to weight training by building muscle mass much faster than ectomorphs, even though they are following identical programs. And endomorphs generally need to lose body fat to see changes in shape as a result of strength training. As you can see, it is critical to have your training program tailored to your individual needs and goals.
You probably know where your body stores the most fat. When you train, don't neglect the other areas of your body. For instance, it is critical to stabilize and strengthen your body's core first. This will aid you when you train other areas of your body.
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, March 4, 2008
In Case You're Wondering---No Steroids or HGH Here!
If you don't know my general policy on supplements, here it is. Try to get the nutrition you need from food. Save your money on weight loss/fat loss supplements! Do the hard, smart work it takes to change your body composition.
So what about steroids and human growth hormone (HGH)? You don't need either one unless you're looking for a shortcut! I don't ever recommend steroids or HGH for any client and I didn't use either one as a former athlete or now.
Again, do the hard, smart work that it takes to build a "natural athletic body." It takes longer, but it will be "your natural athletic body." And, your "natural athletic body" will stay with you long after your playing days are over. You'll also be protecting your health.
With all the talk about some athletes using HGH formulas, you should know that your body naturally produces growth hormone. According to research, growth hormone in your adult body works great to produce the exercise results you want.
Growth hormone elevations during exercise have been shown to decrease body fat and increase protein synthesis after exercise. Growth hormone helps promote tissue repair and muscle mass growth from lifting weights.
Invest in yourself and work hard!
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
So what about steroids and human growth hormone (HGH)? You don't need either one unless you're looking for a shortcut! I don't ever recommend steroids or HGH for any client and I didn't use either one as a former athlete or now.
Again, do the hard, smart work that it takes to build a "natural athletic body." It takes longer, but it will be "your natural athletic body." And, your "natural athletic body" will stay with you long after your playing days are over. You'll also be protecting your health.
With all the talk about some athletes using HGH formulas, you should know that your body naturally produces growth hormone. According to research, growth hormone in your adult body works great to produce the exercise results you want.
Growth hormone elevations during exercise have been shown to decrease body fat and increase protein synthesis after exercise. Growth hormone helps promote tissue repair and muscle mass growth from lifting weights.
Invest in yourself and work hard!
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, March 3, 2008
Take A Rest Day From Working Out----Active Rest
You don't need to work out 7 days a week. Your body needs a break from working out. You might even need 2 ACTIVE REST days depending on your injury situation. You will come back stronger and fresher after your day(s) of ACTIVE REST.
Don't confuse a day of ACTIVE REST with DOING NOTHING or having A LIGHT WORKOUT DAY. ACTIVE REST days allow you to get your heart rate elevated and blood circulating. Also, an ACTIVE REST day is not a day off from good nutrition! Follow your same nutrition schedule.
So, what are some good ACTIVE REST day activities. First, find something you enjoy. Some examples would be gardening, walking at the park, household chores, cutting the lawn, swimming------basically any activity that is relaxing and will get your heart rate elevated. Just remember, do not workout! You get the chance to work your muscles in a different way, using different (many times more natural) motions.
I have loved working out since I was a kid. A day off will not hurt your progress if you do it right. It will prevent over-training, injuries and mental fatigue. Go ahead and give it a try!
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
Don't confuse a day of ACTIVE REST with DOING NOTHING or having A LIGHT WORKOUT DAY. ACTIVE REST days allow you to get your heart rate elevated and blood circulating. Also, an ACTIVE REST day is not a day off from good nutrition! Follow your same nutrition schedule.
So, what are some good ACTIVE REST day activities. First, find something you enjoy. Some examples would be gardening, walking at the park, household chores, cutting the lawn, swimming------basically any activity that is relaxing and will get your heart rate elevated. Just remember, do not workout! You get the chance to work your muscles in a different way, using different (many times more natural) motions.
I have loved working out since I was a kid. A day off will not hurt your progress if you do it right. It will prevent over-training, injuries and mental fatigue. Go ahead and give it a try!
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
Tuesday, February 26, 2008
Gold Standard of Abdominal Exercises: Hanging Leg Raise
There is a reason you see more people doing abdominal crunches instead of hanging leg raises! The hanging leg raise and its variations is very tough to execute. In fact, it is the gold standard for abdominal exercises! Gymnasts have been doing hanging leg raises for decades.
A person needs core strength, arm strength and grip strength to perform the exercise correctly. If you can't do one hanging leg raise, you need to strengthen your core, back, arms and grip.
1. Hang from a bar using an overhand grip with arms straight and shoulder-width apart. Let your legs hang straight down.
2. Contract your abs and make sure that your back remains neutral with natural arch. Keep your head still and looking straight ahead. Raise your legs to the midpoint of your body using your abdominal muscles. Don't swing your legs up and use momentum to do the exercise. This is a controlled strength exercise.
3. Hold for 1 to 2 seconds and slowly lower your legs. That is one repetition.
Beginning exercisers can start by trying to bend the knees up to the chest. Intermediate exercisers are able to do a straight leg raise up to the midpoint of the body. Advanced exercisers can usually raise straight legs up to the head or "windshield wiper" bent knees to the left and right.
Go ahead and try a hanging leg raise the next time you're at the gym!
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 person needs core strength, arm strength and grip strength to perform the exercise correctly. If you can't do one hanging leg raise, you need to strengthen your core, back, arms and grip.
1. Hang from a bar using an overhand grip with arms straight and shoulder-width apart. Let your legs hang straight down.
2. Contract your abs and make sure that your back remains neutral with natural arch. Keep your head still and looking straight ahead. Raise your legs to the midpoint of your body using your abdominal muscles. Don't swing your legs up and use momentum to do the exercise. This is a controlled strength exercise.
3. Hold for 1 to 2 seconds and slowly lower your legs. That is one repetition.
Beginning exercisers can start by trying to bend the knees up to the chest. Intermediate exercisers are able to do a straight leg raise up to the midpoint of the body. Advanced exercisers can usually raise straight legs up to the head or "windshield wiper" bent knees to the left and right.
Go ahead and try a hanging leg raise the next time you're at the gym!
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, February 25, 2008
Blast The Body Fat: Work Hard, Work Smart and Eat Right
There is a flood of information about weight loss out there in the marketplace. Some of it is just garbage.
A general rule for you to follow with regards to weight loss is this: Don’t waste your money if the program offers a quick solution to your weight problem! Why? Because what you need is the permanent solution to your weight problem.
A permanent solution takes hard, smart work and sacrifice on your part. Human nature always seeks the path of least resistance. So, you can see why commercial weight loss programs promote things such as “in 2 weeks….” The promotion may be partially true, but what they don’t tell you is the most critical part of the fitness equation: fat loss is the key to permanent weight loss.
So, here is my Top 5 List to get you started on the way to Blasting The Fat and getting the lean and toned body that you want:
1. Make a commitment to a lifetime of fitness. This commitment trumps all other fitness commitments. Without it, you will always fall prey to the inevitable obstacles and pitfalls along the way.
2. Be willing to change your eating habits! Sixty to 70% of your fitness goal success or failure will depend on good nutrition. Since we must eat to survive, get ready to change! Get rid of the fad diets! Start planning your own meals using a mix of carbohydrates, fats and proteins.
3. You must change your body composition! You must increase lean muscle mass to become a “fat-burning machine.” You don't need to be a body builder but you need to replace the fat (to an acceptable level) on your body with muscle mass.
4. You must do more than cardio exercise to change your body composition!
5. Make a commitment to full-body strength training! Among other things, it speeds up your metabolism (the body has to work harder to maintain muscle) and helps improve your bone density. And, you’ll look great!
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 general rule for you to follow with regards to weight loss is this: Don’t waste your money if the program offers a quick solution to your weight problem! Why? Because what you need is the permanent solution to your weight problem.
A permanent solution takes hard, smart work and sacrifice on your part. Human nature always seeks the path of least resistance. So, you can see why commercial weight loss programs promote things such as “in 2 weeks….” The promotion may be partially true, but what they don’t tell you is the most critical part of the fitness equation: fat loss is the key to permanent weight loss.
So, here is my Top 5 List to get you started on the way to Blasting The Fat and getting the lean and toned body that you want:
1. Make a commitment to a lifetime of fitness. This commitment trumps all other fitness commitments. Without it, you will always fall prey to the inevitable obstacles and pitfalls along the way.
2. Be willing to change your eating habits! Sixty to 70% of your fitness goal success or failure will depend on good nutrition. Since we must eat to survive, get ready to change! Get rid of the fad diets! Start planning your own meals using a mix of carbohydrates, fats and proteins.
3. You must change your body composition! You must increase lean muscle mass to become a “fat-burning machine.” You don't need to be a body builder but you need to replace the fat (to an acceptable level) on your body with muscle mass.
4. You must do more than cardio exercise to change your body composition!
5. Make a commitment to full-body strength training! Among other things, it speeds up your metabolism (the body has to work harder to maintain muscle) and helps improve your bone density. And, you’ll look great!
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, February 20, 2008
Cardio Exercise Doesn't Have To Be Aerobic
Traditional lower-intensity, steady-state aerobic exercise on treadmills, bikes, ellipticals, etc. are good for beginners or those who have been inactive. It will also bore you to tears! 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/high-intensity aerobics to high-intensity anaerobic exercise.
Middle-aged and older adults can definitely benefit from 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
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
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/high-intensity aerobics to high-intensity anaerobic exercise.
Middle-aged and older adults can definitely benefit from 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
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, February 18, 2008
Substituting Hard Work With Weight Loss Supplements Doesn't Work
In the commercialized world that we live in, we seem to want the quick solutions. Commercial weight loss programs always promise quick weight loss. Have you ever wondered why they never talk about fat loss? I'll tell you why.
Because permanent fat loss takes longer and you have to really work hard and smart to achieve it. Pills, powders and patches won't get the job done when it comes to permanent fat loss/weight loss.
Review my post to see the truth about commercial weight loss programs. Credible personal trainers want health, injury prevention and permanent fat loss/weight loss for you. Save your money and stop buying all those weight loss supplements.
They don't work longterm and some are dangerous. Check out the supplement safe list before ingesting any supplement. Doctors, health professionals and personal trainers agree that the only safe and surefire way to good health and fitness is through good nutrition and regular exercise.
Are you ready to swim with the sharks? Don't kid yourself about fitness---make a lifetime commitment to it and you won't be sorry! Get your fitness assessment done today and start setting your fitness goals!
Download your FREE Report, The Truth about Diet Pills!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Because permanent fat loss takes longer and you have to really work hard and smart to achieve it. Pills, powders and patches won't get the job done when it comes to permanent fat loss/weight loss.
Review my post to see the truth about commercial weight loss programs. Credible personal trainers want health, injury prevention and permanent fat loss/weight loss for you. Save your money and stop buying all those weight loss supplements.
They don't work longterm and some are dangerous. Check out the supplement safe list before ingesting any supplement. Doctors, health professionals and personal trainers agree that the only safe and surefire way to good health and fitness is through good nutrition and regular exercise.
Are you ready to swim with the sharks? Don't kid yourself about fitness---make a lifetime commitment to it and you won't be sorry! Get your fitness assessment done today and start setting your fitness goals!
Download your FREE Report, The Truth about Diet Pills!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Friday, February 15, 2008
Improve Workout Performance With Proper Warmup
You need to do more than jog for 5 minutes when getting ready for your workout. Most people will have muscle areas that are tighter because of the way they live. An example would be tight hip flexors, which is common with people who sit for most of the day (thanks to technology!)
Gone are the days when static stretching before workouts was commonly accepted as the best method. Current research suggests that a dynamic stretching routine will prepare your body better for your workout.
Among other things, a dynamic stretching routine will excite your central nervous system and juice up your muscles. Dynamic flexibility integrates various stretches in all three planes of motion to produce maximum extensibility of soft tissues throughout the full range of motion.
Summary of Benefits of Flexibility Training:
--Corrects muscle imbalances
--Increases joint range of motion
--relieves joint stress
--decreases excessive tension of muscles
--maintains the normal functional length of all muscles
--helps to achieve optimum neuromuscular efficiency
An example of a dynamic warmup would be (note: if you have tight hip flexors, you may need to do some stretches for them also):
--Jump Rope, 3-5 minutes
--Body Weight Squats, 3 sets/8 reps
--Walking Lunges 2 sets
--Lateral Lunges, 2 sets
--Leg Swings
--10-15 Pushups
End each workout with static stretching to bring your muscles back to normal length:
--Gastroc/Soleus (calf)
--Peroneals
--Hamstrings
--Hip Flexors/Quads/Psoas
--Erector Spinae
--Piriformis
--Adductors
--Lats, Pectorals, Neck
Enjoy your workout today!
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
Gone are the days when static stretching before workouts was commonly accepted as the best method. Current research suggests that a dynamic stretching routine will prepare your body better for your workout.
Among other things, a dynamic stretching routine will excite your central nervous system and juice up your muscles. Dynamic flexibility integrates various stretches in all three planes of motion to produce maximum extensibility of soft tissues throughout the full range of motion.
Summary of Benefits of Flexibility Training:
--Corrects muscle imbalances
--Increases joint range of motion
--relieves joint stress
--decreases excessive tension of muscles
--maintains the normal functional length of all muscles
--helps to achieve optimum neuromuscular efficiency
An example of a dynamic warmup would be (note: if you have tight hip flexors, you may need to do some stretches for them also):
--Jump Rope, 3-5 minutes
--Body Weight Squats, 3 sets/8 reps
--Walking Lunges 2 sets
--Lateral Lunges, 2 sets
--Leg Swings
--10-15 Pushups
End each workout with static stretching to bring your muscles back to normal length:
--Gastroc/Soleus (calf)
--Peroneals
--Hamstrings
--Hip Flexors/Quads/Psoas
--Erector Spinae
--Piriformis
--Adductors
--Lats, Pectorals, Neck
Enjoy your workout today!
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
Thursday, February 14, 2008
Add Some Volume To Your Diet (Eating Wet)
About 60%-70% of your exercise goal success or failure will depend on your eating habits. A "workout warrior" with poor nutritional habits will not succeed with health or fitness. So, how do you add volume to your diet? The basics of it is to eat as many foods with high water content/low calories. Foods such as fresh fruits and vegetables are examples. These types of foods help you to feel fuller (satiety) while eating fewer calories.
For instance, grapes with the same caloric amount as raisins will provide more satiety and theoretically help you eat less the rest of the day.
Energy density of food is a key component when trying to add volume to your diet. Energy density (ED) is defined as the amount of calories of a food divided by its weight in grams.
You would basically focus on foods rich in fiber with high water content (or low ED value). Fresh fruits (apples, etc.) and vegetables (such as tomatoes and broccoli) whole grain pastas, rice, whole grain breads and cereals, soups, salads and skinless white chicken/turkey are some examples.
Other dryer foods could be added to your diet on a limited basis. Dryer foods would be starchy fruits and vegetables, pizza, salad dressings, crackers, etc.
The old rule still applies: A caloric surplus (consume more calories than you burn) will cause you to gain weight! Hopefully a diet high in water content will cause you to consume fewer calories while providing all the nutrition you need.
And keep doing the things that always work:
1) High intensity interval cardio 5-6 days a week (20 minutes a day).
2) Full-body circuit weight training 3 days a week.
3) A diet with about 60%-65% carbs, 20% healthy fats and 15%-20% proteins.
And, no matter how you plan your diet, always exclude fried foods, highly processed foods and high-fat fast foods. Limit foods high in sugar. And drink about half an ounce of water for every pound of your body weight every day.
Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition:
Free 5-Day Fat Loss Course for Women
Free 5-Day Fat Loss Course for Men
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
For instance, grapes with the same caloric amount as raisins will provide more satiety and theoretically help you eat less the rest of the day.
Energy density of food is a key component when trying to add volume to your diet. Energy density (ED) is defined as the amount of calories of a food divided by its weight in grams.
You would basically focus on foods rich in fiber with high water content (or low ED value). Fresh fruits (apples, etc.) and vegetables (such as tomatoes and broccoli) whole grain pastas, rice, whole grain breads and cereals, soups, salads and skinless white chicken/turkey are some examples.
Other dryer foods could be added to your diet on a limited basis. Dryer foods would be starchy fruits and vegetables, pizza, salad dressings, crackers, etc.
The old rule still applies: A caloric surplus (consume more calories than you burn) will cause you to gain weight! Hopefully a diet high in water content will cause you to consume fewer calories while providing all the nutrition you need.
And keep doing the things that always work:
1) High intensity interval cardio 5-6 days a week (20 minutes a day).
2) Full-body circuit weight training 3 days a week.
3) A diet with about 60%-65% carbs, 20% healthy fats and 15%-20% proteins.
And, no matter how you plan your diet, always exclude fried foods, highly processed foods and high-fat fast foods. Limit foods high in sugar. And drink about half an ounce of water for every pound of your body weight every day.
Be sure and download your Free 5-Day Fat Loss Course from Precision Nutrition:
Free 5-Day Fat Loss Course for Women
Free 5-Day Fat Loss Course for Men
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Monday, February 11, 2008
Shape Up Your Glutes, 5
In the final article of the glutes series, I will look at causes and prevention of injuries to the glutes area. There are a host of problems that arise when you don't properly "get your rear in gear!"
You can count on hamstring injuries. When your glutes don't fire properly, the hamstrings are left to do the work that your glutes should be doing. See this post about hamstring injuries
The glutes don't fire properly when the hip flexors (psoas, iliacus, tensor fascia latae, etc.) are overactive or tight. This can happen due to poor flexibility or prolonged sitting. When the hip flexors don't work properly, its antagonist (mainly the gluteus maximus) becomes weak. This is known as reciprocal inhibition (when muscles on one side of a joint become tight or overactive, it shuts down the muscles on the other side of the joint). When a prime mover (such as the gluteus maximus) becomes weak, other muscles (synergists) take over the function that the prime mover should be doing. Some other injuries that occur because of inactive glutes are piriformis syndrome, knee ACL tears and low back injuries.
As I have stated previously, flexibility is crucial for your fitness success in all areas. The glute area cannot be left out of the flexibility puzzle. Jogging for 5 minutes is not enough. Specific flexibility exercises for the glute area are needed.
Review the first 4 parts of the glutes series:
Glutes, Part 1
Glutes, Part 2
Glutes, Part 3
Glutes, Part 4
Don't undertrain or inadequately train an important part of your power center---your glutes!
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 can count on hamstring injuries. When your glutes don't fire properly, the hamstrings are left to do the work that your glutes should be doing. See this post about hamstring injuries
The glutes don't fire properly when the hip flexors (psoas, iliacus, tensor fascia latae, etc.) are overactive or tight. This can happen due to poor flexibility or prolonged sitting. When the hip flexors don't work properly, its antagonist (mainly the gluteus maximus) becomes weak. This is known as reciprocal inhibition (when muscles on one side of a joint become tight or overactive, it shuts down the muscles on the other side of the joint). When a prime mover (such as the gluteus maximus) becomes weak, other muscles (synergists) take over the function that the prime mover should be doing. Some other injuries that occur because of inactive glutes are piriformis syndrome, knee ACL tears and low back injuries.
As I have stated previously, flexibility is crucial for your fitness success in all areas. The glute area cannot be left out of the flexibility puzzle. Jogging for 5 minutes is not enough. Specific flexibility exercises for the glute area are needed.
Review the first 4 parts of the glutes series:
Glutes, Part 1
Glutes, Part 2
Glutes, Part 3
Glutes, Part 4
Don't undertrain or inadequately train an important part of your power center---your glutes!
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, February 8, 2008
Your Muscles Need Eccentric Training
What is eccentric training for your muscles? I'm glad you asked because you need to know what it is! Review this post to see a discussion on muscle contractions.
When I played collegiate football, my bench press max was 400 pounds. The truth is, I didn't need to bench press 400 pounds to be successful on the football field. I was able to bench press this much weight because my training focused heavily on concentric muscle training (force production).
Research has shown that most injuries occur in the transverse plane of motion during eccentric muscle contractions (force reduction). You should be strong when you need to decelerate your actions, come to a sudden stop or land from a jump. Eccentric muscle contraction training will help you develop this type of strength. Traditional training techniques, such as those with weight machines, have focused on the sagittal plane of motion (backward-forward and up-down motions) and concentric
muscle contractions (force production).
Going back to the bench press example, the eccentric contraction part of the exercise would be when you are lowering the weight down to your chest. You should lower the weight at a slower pace in order to strengthen your muscles more during the eccentric phase of the lift. You can take this example and use it with any weight lifting exercise.
Eccentric contractions are able to produce the greatest tension development in your muscles, followed by isometric contractions and, lastly, concentric contractions. Because this is the case, you should dedicate more of your training on eccentric contractions. Doing this will help you prevent injuries such as knee sprains and tears.
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
When I played collegiate football, my bench press max was 400 pounds. The truth is, I didn't need to bench press 400 pounds to be successful on the football field. I was able to bench press this much weight because my training focused heavily on concentric muscle training (force production).
Research has shown that most injuries occur in the transverse plane of motion during eccentric muscle contractions (force reduction). You should be strong when you need to decelerate your actions, come to a sudden stop or land from a jump. Eccentric muscle contraction training will help you develop this type of strength. Traditional training techniques, such as those with weight machines, have focused on the sagittal plane of motion (backward-forward and up-down motions) and concentric
muscle contractions (force production).
Going back to the bench press example, the eccentric contraction part of the exercise would be when you are lowering the weight down to your chest. You should lower the weight at a slower pace in order to strengthen your muscles more during the eccentric phase of the lift. You can take this example and use it with any weight lifting exercise.
Eccentric contractions are able to produce the greatest tension development in your muscles, followed by isometric contractions and, lastly, concentric contractions. Because this is the case, you should dedicate more of your training on eccentric contractions. Doing this will help you prevent injuries such as knee sprains and tears.
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, February 6, 2008
Core Training: Some Things You Should Know
Core training is a huge buzzword in the fitness industry these days. It's one thing to talk about it but yet another to really understand what's going on with the core. Profit making companies tend to promote "building your six pack abs" when discussing the core. You need to know more and do more for your body's core!
Your body's core consists of the lumbo-pelvic-hip complex, thoracic spine and cervical spine. THE CORE is your body's center of gravity. Some people have sufficient EXTREMITY STRENGTH (limbs), but few display sufficient CORE STRENGTH.
A strong and stable core will maximize your EXTREMITY STRENGTH and POWER. A core strengthening program involves using many muscles in a coordinated movement. Rather than isolating specific joints as in most weight lifting exercises, core stability exercises focus on working the deep muscles of the entire torso at once.
The core muscles are also very important in preventing low back pain. Stability ball exercises, bridges, planks, low back extensions, medicine ball exercises, etc. are great for strengthening core muscles.
The body's core is so much more than your "six pack" abs! A strong core will maximize your strength and speed. Since the core is your body's center of gravity and all movement begins with the core, it is essential to strengthen and stabilize it.
A strong core will allow you to handle heavier loads as your training progresses. You will also lessen your chances of injury. About 34 muscles support your core which includes the pelvic floor. Some of the major core muscles include:
transversus abdominis - the deepest of the abdominal muscles, it lies under the obliques and wraps around your spine for protection and stability. Think of the transversus abdominis as "your internal weight belt." It is recruited when you draw in your navel toward your spine during an exercise.
external obliques - these muscles are on the side and front of the abdomen and wrap around your waist.
internal obliques - these muscles lie under the external obliques and run in the opposite direction.
rectus abdominis - this is the "six pack" part of the abs that runs down the front of the abdomen.
erector spinae - this collection of muscles runs along your neck to your lower back.
These core muscles lie deep within the torso. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, we stabilize the spine, pelvis and shoulders and create a solid base of support. We are then able to generate powerful movements of the extremities.
Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness, that is, fitness that is essential to both daily living and athletic activities.
A core conditioning program will decrease the likelihood of back and neck pain, incontinence, ruptured disks, muscle and ligamentous strains, all while improving posture.
Core training may not be glamourous but your body will thank you for years to come when you stabilize and strengthen your core!
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
Your body's core consists of the lumbo-pelvic-hip complex, thoracic spine and cervical spine. THE CORE is your body's center of gravity. Some people have sufficient EXTREMITY STRENGTH (limbs), but few display sufficient CORE STRENGTH.
A strong and stable core will maximize your EXTREMITY STRENGTH and POWER. A core strengthening program involves using many muscles in a coordinated movement. Rather than isolating specific joints as in most weight lifting exercises, core stability exercises focus on working the deep muscles of the entire torso at once.
The core muscles are also very important in preventing low back pain. Stability ball exercises, bridges, planks, low back extensions, medicine ball exercises, etc. are great for strengthening core muscles.
The body's core is so much more than your "six pack" abs! A strong core will maximize your strength and speed. Since the core is your body's center of gravity and all movement begins with the core, it is essential to strengthen and stabilize it.
A strong core will allow you to handle heavier loads as your training progresses. You will also lessen your chances of injury. About 34 muscles support your core which includes the pelvic floor. Some of the major core muscles include:
transversus abdominis - the deepest of the abdominal muscles, it lies under the obliques and wraps around your spine for protection and stability. Think of the transversus abdominis as "your internal weight belt." It is recruited when you draw in your navel toward your spine during an exercise.
external obliques - these muscles are on the side and front of the abdomen and wrap around your waist.
internal obliques - these muscles lie under the external obliques and run in the opposite direction.
rectus abdominis - this is the "six pack" part of the abs that runs down the front of the abdomen.
erector spinae - this collection of muscles runs along your neck to your lower back.
These core muscles lie deep within the torso. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, we stabilize the spine, pelvis and shoulders and create a solid base of support. We are then able to generate powerful movements of the extremities.
Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness, that is, fitness that is essential to both daily living and athletic activities.
A core conditioning program will decrease the likelihood of back and neck pain, incontinence, ruptured disks, muscle and ligamentous strains, all while improving posture.
Core training may not be glamourous but your body will thank you for years to come when you stabilize and strengthen your core!
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, February 4, 2008
Shape Up Your Glutes, 4
By way of review, let's look again at getting your glutes fired up! Remember, that your glutes are probably not firing properly because of inadequate neural drive from the central nervous system. In other words, it is probably not an issue of strength. First, you need to lengthen tight muscles. The stretches are listed as follows (use self myofascial release with foam roller before doing these stretches):
1. Hip Flexor Stretch
2. Quadriceps Stretch
3. Bodyweight Lateral Lunges (for adductors)
Then, you need to activate (fire up) your glutes with these exercises:
1. Glute Bridge
2. Opposite Leg Opposite Arm Raise
3. Glute Kickbacks
Lastly, exercise the fired up glutes with these exercises:
1. Bodyweight squats
2. Lateral tube walks
3. Walking Lunges
Now you're ready for your workout! Keep in mind, this is just part of your total workout which includes upper body work. To be effective, glutes (and leg work for that matter) should be trained with cardio and strength training.
The American Council on Exercise (ACE) research found that the top cardio exercises for shaping your glutes (and legs) are: lunges, walking uphill, stair climbing, jogging and running. No big surprises here and no gimmicks! Just hard work! And research has proven that high intensity interval cardio is superior to longer duration, slow cardio (interpretation: go hard for 20 minutes instead of slow for 40 minutes)! Do 5-6 days of cardio exercise.
As for strength training? You can't leave out squats! Do your squats---bodyweight squats, dumbbell squats, barbell squats, split squats, lateral squats, one-legged squats, etc. Mix it up but do them. The benefits of the squat exercise extend beyond your legs. The same can be said for deadlifts (traditional, stiff-legged or other variations). Other top glute exercises are:
1) Step ups (front and lateral)
2) Standing cable or machine hip abductors
3) Standing, prone or floor hip extensions
4) Floor lateral thigh raises
5) Glute bridges and marching glute bridges
6) Pelvic raises and posterior pelvic tilts
If these exercises become easy for you, then increase resistance or weights.
Visit the posts for the first 3 parts of the glute series:
Glutes, Part 1
Glutes, Part 2
Glutes, Part 3
In the final part of this series, I will look at causes and prevention of injuries to the glute area.
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. Hip Flexor Stretch
2. Quadriceps Stretch
3. Bodyweight Lateral Lunges (for adductors)
Then, you need to activate (fire up) your glutes with these exercises:
1. Glute Bridge
2. Opposite Leg Opposite Arm Raise
3. Glute Kickbacks
Lastly, exercise the fired up glutes with these exercises:
1. Bodyweight squats
2. Lateral tube walks
3. Walking Lunges
Now you're ready for your workout! Keep in mind, this is just part of your total workout which includes upper body work. To be effective, glutes (and leg work for that matter) should be trained with cardio and strength training.
The American Council on Exercise (ACE) research found that the top cardio exercises for shaping your glutes (and legs) are: lunges, walking uphill, stair climbing, jogging and running. No big surprises here and no gimmicks! Just hard work! And research has proven that high intensity interval cardio is superior to longer duration, slow cardio (interpretation: go hard for 20 minutes instead of slow for 40 minutes)! Do 5-6 days of cardio exercise.
As for strength training? You can't leave out squats! Do your squats---bodyweight squats, dumbbell squats, barbell squats, split squats, lateral squats, one-legged squats, etc. Mix it up but do them. The benefits of the squat exercise extend beyond your legs. The same can be said for deadlifts (traditional, stiff-legged or other variations). Other top glute exercises are:
1) Step ups (front and lateral)
2) Standing cable or machine hip abductors
3) Standing, prone or floor hip extensions
4) Floor lateral thigh raises
5) Glute bridges and marching glute bridges
6) Pelvic raises and posterior pelvic tilts
If these exercises become easy for you, then increase resistance or weights.
Visit the posts for the first 3 parts of the glute series:
Glutes, Part 1
Glutes, Part 2
Glutes, Part 3
In the final part of this series, I will look at causes and prevention of injuries to the glute area.
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, January 31, 2008
All Abdominal Exercises Are Not Equal
There are many great abdominal exercises such as ab 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 ab ball curl ups.
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 ab ball curl ups.
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
Running On A Treadmill Or In A 10K Run? You Need Good Mechanics
If you want to improve your running efficiency or running speed, you must first master the basic mechanics of running. I see many people "fighting themselves" when they run because of terrible running mechanics! Bad running mechanics can also lead to injuries. Running mechanics have three main components: Posture, Arm Action and Leg Action. Listed below are some key checkpoints of proper running mechanics:
Checkpoints for proper running posture:
1. At maximum speed, the head should be held high. Also, the head should never sway from side to side and the jaws should be relaxed.
2. The head should be in line with the torso and the torso should be in line with the legs at all times.
3. There should be a slight body lean when starting and accelerating. At maximum speed, which usually takes about 4-5 seconds, the body is more straight up with tall hips.
4. The feet should be dorsiflexed (pointed up) at all times except when striking the ground. Feet should strike the ground on the balls of the feet.
Checkpoints for proper arm action:
1. Use the shoulders (and not the elbows) to pump the arms as fast as possible if you are trying to increase speed. When you are in the middle of a long distance run, good arm action can make a big difference in your performance. The hands should be relaxed in unballed fists with the front hand rising up to about nose level and the back hand passing the buttocks.
2. Move each arm as one piece with the elbow bent at 90 degrees. Arm action should be straight forward, up and down and never flailing side to side.
Checkpoints for proper leg action:
1. The faster the running speed, the higher the heel on the rear foot should kick up. When the foot leaves the ground, it should follow a path straight up to the buttocks. It should not flail from side to side.
2. The knee raises up to where the thigh is almost parallel to the ground. The foot then drops down below the knee (knee angle is about 90 degrees).
3. At top speed, the drive (pushing) leg should be fully extended to the ground.
It's a good idea to practice good running mechanics at all times until it becomes second nature to 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
Checkpoints for proper running posture:
1. At maximum speed, the head should be held high. Also, the head should never sway from side to side and the jaws should be relaxed.
2. The head should be in line with the torso and the torso should be in line with the legs at all times.
3. There should be a slight body lean when starting and accelerating. At maximum speed, which usually takes about 4-5 seconds, the body is more straight up with tall hips.
4. The feet should be dorsiflexed (pointed up) at all times except when striking the ground. Feet should strike the ground on the balls of the feet.
Checkpoints for proper arm action:
1. Use the shoulders (and not the elbows) to pump the arms as fast as possible if you are trying to increase speed. When you are in the middle of a long distance run, good arm action can make a big difference in your performance. The hands should be relaxed in unballed fists with the front hand rising up to about nose level and the back hand passing the buttocks.
2. Move each arm as one piece with the elbow bent at 90 degrees. Arm action should be straight forward, up and down and never flailing side to side.
Checkpoints for proper leg action:
1. The faster the running speed, the higher the heel on the rear foot should kick up. When the foot leaves the ground, it should follow a path straight up to the buttocks. It should not flail from side to side.
2. The knee raises up to where the thigh is almost parallel to the ground. The foot then drops down below the knee (knee angle is about 90 degrees).
3. At top speed, the drive (pushing) leg should be fully extended to the ground.
It's a good idea to practice good running mechanics at all times until it becomes second nature to 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
Wednesday, January 30, 2008
Prevention Of Hamstring Injuries Is The Best Cure
There are few injuries as bothersome and harder to recover from than hamstring injuries. Prevention of hamstring injuries is the best solution.
Similarly, weak hamstrings can lead to other serious injuries. For example, female athletes tend to have weaker hamstrings because they use their quadriceps muscles more while walking and running.
This means females use their strong quadriceps muscles and do not adequately activate their weak hamstrings. The hamstring muscle group acts to protect the anterior cruciate knee ligament (ACL) and the opposing quadricep muscle group places stress on the ACL.
Therefore, quadricep dominant muscle work demonstrated by any athlete places excessive stress (and many times serious injury) on the ACL.
Every athlete runs a higher risk of serious knee injury when the quadriceps are significantly stronger than the hamstrings. The best prevention for hamstring injuries and hamstring-related injuries are adequate flexibility and strength.
The athlete is also at risk of a hamstring injury when the gluteus maximus doesn't fire properly. When the hip flexors are tight, they cause weakness in the gluteus maximus.
This often leads to the hamstrings doing the work that the gluteus maximus should be doing. And, since the hamstrings are not equipped to handle this type of workload, injury to the hamstrings is the result. Therefore, it is critical to have flexible hip flexors. Below is a good hip flexor stretch:
Bridges are a good exercise to activate the glutes.
Try these flexibility and strength exercises for your hamstrings:
Hamstring Flexibility - walking lunges, resistance band eccentric stretch and static stretch (static stretch should be done after workout or game).
Hamstring Strength - lying or standing hamstring machine curl, deadlift, good morning exercise (with or without weights) and russian hamstring curl.
Injury prevention is definitely better than the cure!
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
Similarly, weak hamstrings can lead to other serious injuries. For example, female athletes tend to have weaker hamstrings because they use their quadriceps muscles more while walking and running.
This means females use their strong quadriceps muscles and do not adequately activate their weak hamstrings. The hamstring muscle group acts to protect the anterior cruciate knee ligament (ACL) and the opposing quadricep muscle group places stress on the ACL.
Therefore, quadricep dominant muscle work demonstrated by any athlete places excessive stress (and many times serious injury) on the ACL.
Every athlete runs a higher risk of serious knee injury when the quadriceps are significantly stronger than the hamstrings. The best prevention for hamstring injuries and hamstring-related injuries are adequate flexibility and strength.
The athlete is also at risk of a hamstring injury when the gluteus maximus doesn't fire properly. When the hip flexors are tight, they cause weakness in the gluteus maximus.
This often leads to the hamstrings doing the work that the gluteus maximus should be doing. And, since the hamstrings are not equipped to handle this type of workload, injury to the hamstrings is the result. Therefore, it is critical to have flexible hip flexors. Below is a good hip flexor stretch:
Bridges are a good exercise to activate the glutes.
Try these flexibility and strength exercises for your hamstrings:
Hamstring Flexibility - walking lunges, resistance band eccentric stretch and static stretch (static stretch should be done after workout or game).
Hamstring Strength - lying or standing hamstring machine curl, deadlift, good morning exercise (with or without weights) and russian hamstring curl.
Injury prevention is definitely better than the cure!
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, January 28, 2008
Shape Up Your Glutes, 3
In this part of the glutes series, I will detail the functions of the gluteus maximus, gluteus medius and gluteus minimus. First, understand that every muscle must load in all three planes of motion before they can unload with maximal force.
The glutes are no different in this regard, although one of the principle roles of the glutes are to eccentrically decelerate the forces generated by gravity, momentum and ground reaction forces.
Let's look at the functions of the gluteus maximus, gluteus medius and gluteus minimus:
1. First, the gluteus maximus is the largest muscle in the body (Wow!). It originates at the ilium (posterior crest), sacrum (posterior) and lumbar fascia. It inserts into the femur (gluteal line, or rear) and tibia (lateral condyle). The primary function of the gluteus maximus is to extend the hip (moving the thigh to the rear). A summary of the gluteus maximus' muscle contractions are:
Concentric (force production) - Accelerates hip extension and external rotation
Isometric (stabilizes force) - stabilizes tibial internal rotation
Eccentric (force reduction) - decelerates hip flexion and internal rotation
2. The primary role of the gluteus medius and gluteus minimus is to abduct the hip. Abduction separates your legs away from the midline of the body. The minimus lies underneath the medius. They both originate at the ilium and insert into the femur (greater trochanter, or side).
Abduction occurs during any athletic movement requiring you to move from side to side such as playing the infield in baseball, defense in basketball and football, and ice skating.
The gluteus medius and gluteus minimus also have critical roles in gait (walking) because they stabilize the pelvis. This prevents the pelvis from tilting sideways when you are balancing on one foot. A summary of the gluteus medius' and gluteus minimus' muscle contractions are:
Concentric (force production) - accelerates hip abduction and internal rotation
Isometric (stabilizes force) - stabilizes the lumbo-pelvic-hip complex
Eccentric (force reduction) - decelerates hip adduction and internal rotation
The gluteus maximus, gluteus medius and gluteus minimus are sometimes called the "gluteal deltoid" because together they form the same shape as the deltoid muscles of the shoulder. The gluteal deltoid also performs similarly to the shoulder's deltoids. The deltoids move the shoulder through all planes and the gluteal deltoid does the same for the lower extremities.
In part 4 of the glutes series, I will look at exercises that primarily strengthen the gluteus maximus, gluteus medius and gluteus minimus.
Glutes Series, Part 1
Glutes Series, Part 2
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 glutes are no different in this regard, although one of the principle roles of the glutes are to eccentrically decelerate the forces generated by gravity, momentum and ground reaction forces.
Let's look at the functions of the gluteus maximus, gluteus medius and gluteus minimus:
1. First, the gluteus maximus is the largest muscle in the body (Wow!). It originates at the ilium (posterior crest), sacrum (posterior) and lumbar fascia. It inserts into the femur (gluteal line, or rear) and tibia (lateral condyle). The primary function of the gluteus maximus is to extend the hip (moving the thigh to the rear). A summary of the gluteus maximus' muscle contractions are:
Concentric (force production) - Accelerates hip extension and external rotation
Isometric (stabilizes force) - stabilizes tibial internal rotation
Eccentric (force reduction) - decelerates hip flexion and internal rotation
2. The primary role of the gluteus medius and gluteus minimus is to abduct the hip. Abduction separates your legs away from the midline of the body. The minimus lies underneath the medius. They both originate at the ilium and insert into the femur (greater trochanter, or side).
Abduction occurs during any athletic movement requiring you to move from side to side such as playing the infield in baseball, defense in basketball and football, and ice skating.
The gluteus medius and gluteus minimus also have critical roles in gait (walking) because they stabilize the pelvis. This prevents the pelvis from tilting sideways when you are balancing on one foot. A summary of the gluteus medius' and gluteus minimus' muscle contractions are:
Concentric (force production) - accelerates hip abduction and internal rotation
Isometric (stabilizes force) - stabilizes the lumbo-pelvic-hip complex
Eccentric (force reduction) - decelerates hip adduction and internal rotation
The gluteus maximus, gluteus medius and gluteus minimus are sometimes called the "gluteal deltoid" because together they form the same shape as the deltoid muscles of the shoulder. The gluteal deltoid also performs similarly to the shoulder's deltoids. The deltoids move the shoulder through all planes and the gluteal deltoid does the same for the lower extremities.
In part 4 of the glutes series, I will look at exercises that primarily strengthen the gluteus maximus, gluteus medius and gluteus minimus.
Glutes Series, Part 1
Glutes Series, Part 2
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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