Fat-Burning Bodyweight Leg Exercise Circuit

Burn more leg fat with a bodyweight leg exercise circuit....

Bodyweight leg circuits is a tried and true method to burn more leg fat, increase strength/endurance and improve heart health.

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 2 more times. Here is a good bodyweight leg circuit program:

--Y squats
--Step ups with knee lift (with knee high platform)
--Tuck jumps or squat jumps
--Walking lunges with upper body rotation
--Side lunges

Get after it!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Burn Fat With Bodyweight Cardio

Burn more body fat with bodyweight cardio. You don't need a treadmill, bike or elliptical machine to do your cardio exercise---just your body and some hard work...

You know that my favorite cardio exercise is sprint intervals on grass....many don't like sprinting for different reasons.....there's other bodyweight cardio exercises that you can do!

For instance, try rotating sets of step ups and lunges for 20 minutes.....that's you doing cardio with your body and that would be a tough, fat-burning cardio workout!

Because machines stabilize your body for you, bodyweight exercises help you develop strength that allows your body to stabilize itself. Bodyweight cardio will double as a strength and cardio workout so you maximize your time and get double benefit!

You don't need a treadmill or elliptical machine to do cardio exercise! All you need is 20 minutes, your body and an activity that you enjoy doing! Check out the link below to see my fat-blasting, bodyweight cardio workouts!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Don't Exercise With "No Pain, No Gain" Philosophy

The "no pain, no gain" exercise philosophy is a bad one to follow....if you are exercising with sharp pain in a body part, something is wrong! Don't ignore the pain!

Doing a weight (or resistance) exercise incorrectly can cause pain in your joints, back or other unintended areas. For example, the squat or lunge should primarily work and strengthen the gluteus maximus, quadriceps and legs in general. If you feel sharp or unusual pain or stress in your back or knees, this could signal injury or incorrect performance of the exercise. One good way to practice an exercise would be to perform it with little or no weights in order to perfect the movement.

I see too many of you limping around week after week in pain trying to exercise! You need to see a doctor or rest for a week or so to let the hurt area heal! That hurt knee will not get better if you keep exercising full blast like nothing's wrong!

Continuing to exercise with sharp pain does not mean you are tough....it means you're not very smart! One of the primary purposes of fitness is to help you avoid or lessen the risk of injuries.

Take care of that "bad wing" or "gimpy leg!" That means rest, see a doctor and/or work around the injured area (i.e., only do exercises that don't hurt the injured area).

Exercise smarter, not just harder!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Bodyweight Workouts Burn Fat Like Crazy

Burn body fat like crazy with bodyweight workouts! Bodyweight workouts use natural body motions that don't limit your natural range of motion like machine lifting does....

Bodyweight workouts allow you to develop strength that allows your body to stabilize itself. Also, no two people have the same exact motions.

My Fitness Hut's Fat Blaster Bodyweight 200, 300 and 400 Workout Books allow you to train in all 3 planes of motion (machines usually limit you to training in 1 plane of motion--sagittal)...

Doing bodyweight strength exercises will give you more calorie burn, more fat burn and will tone your body faster than doing the same exercises on machines!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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My Fitness Hut's Fat Blaster Bodyweight Workouts

Look for My Fitness Hut's Fat Blaster Bodyweight Workout books on Monday! The bodyweight workouts will feature my Fat Blaster Athletic Training System and include beginner, intermediate and advanced level workouts!

My Fitness Hut's Fat Blaster Athletic Training System is the best and quickest way to give you that lean, toned body. And, according to research, you will also have superior heart health.

One of the toughest things for people to understand is that you need to exercise using "your natural motions." No two bodies are exactly alike....that's why you shouldn't exercise exclusively on machines. Machines limit you to "that machine's" pre-determined range of motion.

Because machines also stabilize your body for you, bodyweight exercises help you develop strength that allows your body to stabilize itself.

The bodyweight workouts will double as a strength and cardio workout so you maximize your time and get double benefit!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Build Your Back Muscles

Build your back muscles to avoid injuries and keep your upper body in muscular balance. Many people put too much emphasis on the frontside of their bodies with exercises like bench press and ab exercises. Your back is an important part of your core muscles so don't ignore them.

Seventy to 80% of Americans have back pain (many times low back pain) at some point. The spine also needs to be protected. Here are some common back exercises that I do on a regular basis:

--single arm bentover row or seated row
--pullups or chinups
--back extension or superman back extension
--cobras, planks, superman and bridges
--lat pulldowns
--inverted rows
--deadlift, good mornings and squats

When you don't adequately strengthen your back muscles, you are affecting your pulling potential.

Remember, your back muscles can look good (or terrible) in the mirror too!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Fat-Burning Exercise: Squat-to-Curl-to-Press

A good fat-burning exercise is squat-to-curl-to-press (shoulder press)...you can use this exercise as a combination strength and cardio exercise. The exercise is done just like it sounds: squat, bicep curl and shoulder press (that is 1 repetition).



Any full body exercise will give you more fat-burning benefit than a seated exercise. For example, standing shoulder presses will give more fat-burning benefits than seated shoulder presses.

The squat-to-curl-to-press is also a compound strength exercise. These types of exercises work major muscle groups which helps build more muscle and burn more fat. You will also maximize your time during your workout (fewer exercises with maximum benefit). Doing too many single joint exercises like calf raises, bicep curls and tricep extensions is not a good use of time and you get little benefit for the amount of time spent.

The squat-to-curl-to-press will also work your core area. Keep your torso braced (like taking a punch to the gut) throughout the exercise.

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Eat Right, Burn Fat

You need to eat right in order to burn fat and reach your weight loss goals...you can't eat haphazardly and expect to burn fat and lose weight, even if you are a workout warrior!

First, write down your daily eating habits in a food journal. Research has proven that you will be more successful with fat loss if you track what you eat.

And, you need a meal plan! Some eat too much, others don't eat enough....stop the guessing game and get a meal plan you can follow!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Run Backward and Forward To Burn More Fat

Change up your cardio routine by running backward (back pedal) and forward....you will challenge your body in a different way and see more fat burning results...



Running backward (see picture above) and forward is an interval cardio routine that I do often. As a defensive back in college, I was running backwards, sideways and every other way all the time (trying not to get burned by the receiver)!

This is how it works (do this rotation 5 times without rest):

--back pedal 10 yards, fast (pump arms fast and lean shoulders over the feet)

--sprint forward 10 yards (keep your feet pumping between the transition from back pedaling to running)

--walk 1 minute between rotations

--do the rotation 9 more times (20 minutes total workout time)

Go for it! Burn more fat with backward and forward running interval cardio!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Marathoners Need Carbohydrates

Marathoners don't think carbohydrates are evil---they need large amounts of carbs during training, before events and even some carbs during the grueling event...

Yesterday, I talked about my friend Janet who is running in the Boston Marathon on Monday. Marathoners and triathletes run the risk of not eating enough and actually losing too much weight!

If you are training for a marathon primarily to lose weight, you need to be careful to eat enough to maintain energy and a healthy body. Eating enough carbs is a big part of your nutrition. It is possible to have a toned body and regularly run in marathons. So, focus on health and not weight loss.

Some runners use carbohydrate loading to help performance. Carbohydrate loading can remedy the problem of running out of energy (glycogen) during the marathon. You should start loading carbohydrates the week before the marathon. To make room for carbohydrate loading, you need to first deplete your carbohydrate stores. You do this by increasing daily protein and fat intake to make up for the decrease in carbohydrate intake (decrease carbs to 40%-50% of total calories). You will continue to do your normal training routine.

About 4 days before the marathon, you should increase carbohydrate intake to about 4.5 grams of carbs per pound of body weight. Avoid foods high in fat and taper off on your training to avoid depleting your glycogen stores. You should not train a day or two before the event.

Get your doctor's clearance before beginning a carbohydrate loading program.

Follow Janet's progress in Monday's Boston Marathon on Her Fitness Hut!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Boston Marathoner Cross-Trains Her Lean Body

Marathoners are not known for lean bodies so listen to how my "lean and toned" friend Janet cross-trains for the Boston Marathon. You don't just go to the Boston Marathon---you have to qualify for this very prestigious event (happens this Monday).

In short, Janet cross-trains her body and she just happens to like running alot! Just yesterday, part of her workout was to ride on a bike. Janet also regularly strength trains, swims and of course, runs.

Personally, I don't ever see myself running a half marathon or marathon. But, if I ever decide to train for a marathon, I will cross-train like Janet. I would want to be a "leaned-out" marathoner like her!

So, here are some cross-training tips for runners:

1) Lifting weights should be a big part of your training regimen. Two to 3 days a week of full body weight training will strengthen your core and overall body. A strong core is a prerequisite to being a strong runner. A strong body will also help you recover faster from races and injuries. Plyometric and speed training should also be a part of your overall training program. Having more power and speed will give you an advantage over your competition. Speed and plyometric training increases your chances of injury. Proper warm-up is critical. You could include one day each of speed and plyometric training (not consecutive days).

2) Mastering proper running mechanics will make you a more efficient runner and protect you against injuries.

3) Don't over-train your body. Research shows that the lowest number of running injuries occur when you run three days a week. Each added day increases your chance of injury. Also, don't run too many miles in a week. Those who run 20 miles or less a week experience the lowest number of injuries.

4) You need rest between exercise days and walk breaks during long runs.

5) Proper warm-up. Dynamic stretching (using your muscles to warm-up your muscles) has been shown to prepare your body best for strenuous activity. A sample dynamic warm-up could be a 5-10 minute jog, prisoner squats, cone/ladder drills, lunges, etc. Static stretches would be done after your workout.

Follow Janet's progress in Monday's Boston Marathon on Her Fitness Hut!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Are You Making Progress With Fat Loss?

Are you making any progress with your fat loss and weight loss after 3-1/2 months of exercise this year? Is your health better? If the answer is not yes to both questions, you need a better exercise program or you need to commit to consistent exercise (or both)!

Fourteen weeks is enough time for you to see progress with fat loss! Your clothes should be fitting looser, your body should be more toned, you should be able to do some type of interval cardio (instead of slow-paced cardio), you should be able to get through a 50 minute circuit weight training workout, etc.

Here are some observations (the same observations I had 6 months ago, 1 year ago, etc.) that I see in some people I know:

1. Some of you are still doing the same poorly designed workouts and getting the same "little or no success results" from your workouts. You're still throwing your money away at these gyms.

2. Then, there are those who have decided to follow a workout program they found in a fitness magazine.....this is better than you trying to figure it all out on your own but a program found in a magazine is not individualized for your specific fat loss needs and goals.

3. There's a group of you who have already given up the fight to get fit because you are overwhelmed.....you don't believe you can really get a "leaned out" body.

4. Some still think they can eat like they always have and just workout longer and harder. The only problem with this tactic is that it does no good to burn 500 calories during a workout and later eat 900 calories of bad food.

5. Some are still wasting money on pills, patches, creams and fat-burner supplements......its the workouts and good nutrition that will get you fit!

6. There's still a group of you who haven't figured out that it takes hard, smart workouts to get fit......you need to learn how to workout hard.

7. And, some have gym memberships they still aren't using.

Whatever the case, it doesn't have to be that way......don't underestimate the value of well-designed fitness program put together by a certified personal trainer. It makes all the difference because you get direction, feedback and encouragement from a trainer who is fit and knows what it takes to get fit and stay fit.

Get the help you need to get fit! Visit the link directly below and get started on your way to the "leaned out" body you want! And, you don't need a gym membership!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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My "Jumping Cardio" Workout

If you're bored with running on machines or biking for cardio exercise, try a jumping cardio workout! Jumping is one of the best ways to tone and shape your lower body and you won't get bored!

You don't need any machines---just get your body ready for some very intense exercise. If you have knee or low back problems, this type of workout is not for you....

Here is a jump cardio workout I did yesterday:

--jump rope, two feet, full speed, 1 minute
--squat jumps, 10, full speed
--jump rope, right foot, full speed, 30 seconds
--jump rope, left foot, full speed, 30 seconds
--tuck jumps, 10, full speed
--depth jumps (off knee-high platform), 10
--rest 1 minute and repeat circuit 2 more times. 20 minutes total workout time.

Rest more after each circuit if needed. Take rest between exercises if needed. If you can't do an exercise full speed, then try half speed or three quarters speed until you improve.

Happy fat-burning!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Why Meat from Mammals is Risky

A study of more than 500,000 Americans over 40 shows that those who consume the equivalent of at least a hamburger a day have a 30 percent increased chance of dying during the next 10 years, mostly from heart disease and cancer. Cold cuts, sausage and other processed meats also increased the risk (Archives of Internal Medicine, March 2009). This agrees with many other studies showing that eating meat from mammals is associated with increased risk for heart attacks, arthritis, and several types of cancer. The study found that eating fish, chicken, turkey and other poultry decreased the risk of premature death.

Most authorities still attribute the high mortality in meat eaters to the saturated fats and cholesterol in meat. This makes little sense since 1) poultry is also a rich source of saturated fats and does not increase premature death, cancer or heart attacks; 2) people who eat a diet rich is saturated fats from palm, palm kernel and coconut oils are not at increased risk for premature death; and 3) eggs and shell fish are extremely rich sources of cholesterol and they are not associated with premature death. I believe that the most likely explanation for the increased risk for heart attacks and premature death in meat eaters is inflammation from the glycoprotein Neu5Gc; see my reports from November 9 and November 16, 2008

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Fun Cardio?

Yes, I saw a woman having fun doing her cardio and she was burning major calories and fat!

While I was working out, I saw a woman lifting weights and dancing around like crazy between sets. Of course, I asked her what she was doing (hoping not to get slapped!)...she just smiled and said, "I'm doing my cardio exercise between weight training sets."

Trust me, the pace of her dancing was fast with full body action! It was everything you want your fat-burning cardio exercise to be! She was creative with her exercise.

So, you see, you don't need a treadmill or elliptical machine to do cardio exercise! All you need is 20 minutes and an activity that you enjoy doing. Use your imagination---just like that lady I saw!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Play Golf Like Tiger Woods? Train Like A Tiger!

I saw Tiger Woods in person at a camp right after he won his first Masters Tournament....compared to now, he was a skinny kid! One person asked him this question: "What do you eat before a tournament?" His sheepish reply was something like, "a cheeseburger and fries!" That was then.....I'm sure he has a personal chef and nutritionist now.....

Anyway, Tiger plays this weekend to try and win yet another Masters green jacket. His body is very athletic and muscular some 12 years later. That's a result of hard work in the weight room and good sports nutrition....you can do the same for your body even though you might not be able to play golf like Tiger.

A stronger, more powerful body will make your golf game better....it just takes hard, smart work on your part...

My Fitness Hut is here to help your golf game......with Sports Fitness Hut's Golf Power Workout! Get your copy now!

Happy Easter weekend!

"Exercise is not my life.....exercise makes my life better!"

"Get the permanent fat loss and weight loss results you want with My Fitness Hut's Fat Blaster Athletic Training System!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Fat Blasting And Body Sculpting Tips

Use my fat blasting and body sculpting tips to start burning fat around the clock! You don't have to wait until your "workout" to start burning fat! There are many things you can do every day to "change the shape and sculpt" your body....matter of fact, the other 23 hours that you don't workout can make or break your road to fitness success!

"My Fitness Hut's Fat Blasting, Body Sculpting Tips" eBook will show you how to put it all together---nutrition, strength training, cardio training, breaking bad-habits and taking advantage of ALL THE TIME you have during the day (to burn calories and burn fat).

For instance, you can improve your core strength (and help tone your abs) when you sit, stand, walk and run during the day! You don't have to wait until your workout!

And, there is a My Fitness Hut Fat Blaster Athletic Training workout included in the eBook complete with illustrations! There is no better or faster way to burn fat than my Fat Blaster Athletic Training System. And, you don't have to be an athlete to train like one! Some exercises are more intense than others, so my program is adjustable to your limitations (if any).

Get your copy of this 24 page eBook now!

"Exercise is not my life.....exercise makes my life better!"

"Get the permanent fat loss and weight loss results you want with My Fitness Hut's Fat Blaster Athletic Training System!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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High Insulin = High Breast Cancer Risk

Women who have high levels of insulin are at high risk for developing breast cancer (Journal of the National Cancer Institute, January 2009). Insulin stimulates breast cells to grow. Women who are most likely to have high levels of insulin are those who are obese, store fat primarily in their bellies, do not exercise, eat lots of refined carbohydrates (sugar and flour), and lack vitamin D. Furthermore, people with diabetes who get cancer are 40 percent more likely to die earlier than cancer patients who are not diabetic (Journal of the American Medical Association, February 2007). Dr. Frederick Brancati of Johns Hopkins University in Baltimore combined the results of 23 studies involving about 125,000 people in 10 countries including the United States, Australia and the Netherlands. People with high blood sugar levels are at increased risk for cancers of the uterus, breast, colon, pancreas, endometrium, liver and bladder. Those with diabetes have a 76 percent higher risk of death from cancer of the uterus, a 61 percent higher risk for breast cancer, and a 40 percent increase for colon cancer. Furthermore, diabetics are at higher risk for heart disease, stroke, kidney damage and blindness.

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10 Must Know Fat Loss Tips

You need to know "My Fitness Hut's 10 Must Know Fat Loss Tips!" Below is a partial quote of tip #4:

"You must change your body composition! You must increase lean muscle mass to become a “fat-burning machine.” Concentrate on compound (multi-joint) strength exercises like squats, deadlifts, lunges, bench press, planks and rows because they work and build more muscle groups.

Do less single-joint exercises like biceps curls and tricep extensions. It is a good idea to start your training program with 3 days-a-week of full body circuit weight training tailored to your body type......"

Changing your body composition takes time (more lean mass, less fat mass)! Don't expect fat burner supplements to do it for you!

It takes hard, smart work to change your body. And, you can't be a "weight scale junkie" (worried too much about weight loss). Fat loss is the key to your fitness success!

If you're burning fat and building muscle, your body will eventually change permanently (if you consistently exercise). That's why a lifetime commitment to fitness is important. That way, it won't matter how long it takes for you to reach your goals---YOU'VE MADE THE COMMITMENT!

Subscribe to my FREE eNewsletter and get My Fitness Hut's 10 Must Know Fat Loss Tips and Free Fat Loss Workouts!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Forget About Fat Burner Supplements!

Here's another reason that you should forget about fat-burner supplements and save your money! Get your nutrition from whole foods! It makes common sense and your bank account will be alot fatter! DON'T LOOK FOR SHORTCUTS TO FAT LOSS AND FITNESS!

The FDA has recalled 72 weight loss products due to "risky" ingredients.

"Some of the products claim to be 'natural' or to contain only 'herbal' ingredients, but actually contain potentially harmful ingredients not listed on the product labels or in promotional advertisements," the FDA said. "These products have not been approved by the FDA, are illegal, and may be potentially harmful to unsuspecting consumers."

The FDA went on to state that these products contained prescription strength amounts that exceeded the recommended dosage and could cause health risks. Reactions could range from high blood pressure, seizures, tachycardia, palpitations and increased risk of depression.

The tried and true formula will give you the fat loss, weight loss and health you want: regular exercise and good nutrition! Don't waste time and money on supplements!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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My Monday Fat-Burning Interval Cardio Workout

This is my fat-burning cardio workout today....just keep it interesting...you don't have to do treadmill or elliptical cardio every time out! Change up your cardio often and you'll see more progress....

So, here is my 20 minute interval cardio workout today:

--Jump rope, fast, 1 minute
--Walk 1 minute
--Mountain climbers, fast, 30 seconds
--Walk 30 seconds
--Jumping Jacks, fast, 1 minute
--Walk 1 minute
--Run-In-Place, fast, 30 seconds
--Walk 30 seconds
--Bodyweight Jump Squats, fast, 15 seconds
--Walk 1 minute

Repeat this circuit 2 more times.

This type of workout will get the job done folks! And, you can do it anywhere, anytime!

Burn more fat by working out smarter, not harder!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Hard exercise should not reduce libido

If hard exercise or training causes you to lose interest in making love, get a medical check-up. If your doctor finds nothing wrong with you, you may be training too much. Most endurance athletes have normal blood levels of the male hormones, testosterone and dihydro-testosterone, and lose neither sexual desire nor sexual performance (Journal of Endocrinological Investigation, October 2008).

Endurance athletes who have low levels of testosterone usually have normal blood levels of LH and FSH, the brain hormones that control testicular production of testosterone. Defective testicular production of testosterone is usually associated with very high levels of brain hormones. That means that reduced sexual desire associated with endurance training is governed by the brain, not testicular damage, and is often part of an overtraining syndrome.

Training for competition is done by taking an intense workout on one day, feeling sore on the next, and going at reduced intensity for as long as it takes for the soreness to go away. Taking intense workouts when you feel soreness causes muscle injuries and fatigue that affects all your organ systems, including your sexuality. Once you develop an overtraining syndrome, it can take a very long time to recover. If this has happened to you, I recommend jogging slowly each day and stopping each workout immediately when your legs feel heavy or sore. When you feel better, you can start to train intensely again, but be sure to include slow recovery days in your training program.

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Sculpt Your Legs On Cardio Days

Spice up your cardio workout days and sculpt your legs...just break up your cardio workout with step ups and you will see your legs start to sculpt and look hot!

Its easy to do....I did this workout twice this week:

--10 minutes, sprint intervals (1 minute fast, 1 minute walk or jog)

--Step ups, 4 sets, 8 repetitions each leg (knee-high platform)

--10 minutes, sprint intervals (1 minute fast, 1 minute walk or jog)

Do this 3 times a week. If you can't sprint yet, then run at a pace you can maintain (try to go faster each workout).....You will see your legs start to change before your eyes after a few weeks! Exercise smarter, not harder!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Read more »

Reach Fat Loss Goals With Willpower And Smarts, 5

Many of you don't have the willpower to reach your fat loss goals...there are alot of reasons for this...I won't play doctor here but your motivation needs to be right and realistic....unrealistic goals (like lose 30 pounds in 10 days) can leave you mentally and physically exhausted with disappointing results.

One thing I do know: MAKE THE COMMITMENT TO HEALTH AND FITNESS BECAUSE YOU ARE WORTH IT! THOSE AROUND YOU WILL BENEFIT TOO! FOCUS ON FAT LOSS, NOT WEIGHT LOSS! BUILDING MUSCLE MASS BURNS THE FAT, KEEPS IT OFF AND SPEEDS YOUR METABOLISM.

Here's some motivation tips for you:

1. Get your overall motivation right! These types of motivations will work: a) exercise and eat right because its good for YOU and YOU CARE ABOUT YOU and b) exercise because you enjoy it (find exercise types that you enjoy)!

2. Set short-term and long-term goals. A good short-term goal would be to cut sugary foods and drinks from your diet for the week. A longer term goal would be to follow your total meal plan for a week, two weeks, etc. Reward yourself with each victory!

You could do the same type thing with exercise....maybe you can't do running cardio intervals just yet...start with fast-walking cardio intervals, work up to jogging intervals and then fast-running cardio intervals.

You can reach your fat loss goals! Stay with it---YOU ARE WORTH IT!

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Who should restrict salt? (and who should not?)

Most doctors recommend salt restriction for all their patients, even though many will not develop high blood pressure from high-salt intake and some may even be harmed if they restrict salt. Heavy exercisers lose so much salt that they have to take in lots of salt just to replace what they lose through sweat.

A study from China shows that people with metabolic syndrome are the ones who are most likely to develop high blood pressure from a high-salt diet and that high levels of insulin may cause the rise of blood pressure that is associated with increased salt intake (Lancet, published online March 2, 2009). Metabolic syndrome occurs when a person's cells lose their ability to respond adequately to insulin and blood levels of sugar rise too high. It is caused by eating too much refined carbohydrates, being overweight, not exercising, and lacking vitamin D and is characterized by storing fat primarily in the belly, having a thick neck, high blood triglycerides, low blood good HDL cholesterol, high blood sugar, and eventually liver damage and all the side effects of diabetes. People with metabolic syndrome had a greater rise in blood pressure with increased salt intake and drop in blood pressure with salt restriction. The more risk factors for metabolic syndrome a person had, the greater the rise and fall of blood pressure with changes in salt intake.

If you are concerned about your blood pressure, you can buy an inexpensive wrist cuff and check your blood pressure at bedtime. If it is below 120, you do not need to restrict salt. If you store fat primarily in your belly rather than your hips, your HDL is below 40, your triglycerides are above 175, or you have a blood sugar above 100 two hours after a meal or an HBA1C above 5.9, you probably should restrict salt and definitely should work to correct the causes of metabolic syndrome (described above).

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Reach Fat Loss Goals With Willpower And Smarts, 4

Reviewing again, you need willpower and smarts to reach your fat loss goals. If you have the desire, you can reach your fat loss goals if you:

1. Train smart

2. Eat smart - I'll deal with this subject today.

3. Take care of your body

If this ingredient is one of the first items listed on the food packaging label then don't eat that food! What ingredient you ask? High-fructose corn syrup (HFCS). This ingredient is found in alot of sweet foods and sugary drinks.

High-fructose corn syrup is cheaper for food manufacturers than regular sugar (sucrose) so that's why you see it so much on food labels. Sugary drinks, baked goods, frozen foods and even foods like ketchup are laced with this stuff. Nutritionists point to high-fructose corn syrup consumption as a major player in the nation's obesity crisis (the fact that we eat it is the real problem).

Why is high-fructose corn syrup so deadly? Here it is: the body processes the fructose in high-fructose corn syrup differently than it does regular sugar. It also lowers the hormone leptin in your body. Leptin signals to your brain that you're full. It also forces the liver to kick more fat out into the bloodstream (especially true with sugary drinks because they are processed so fast)! So, your body wants more and stores more fat at the same time.

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

Read more »