REFOCUS Fat Loss Goals After 6 Months

REFOCUS your fat loss and weight loss goals...the mid-point of the year is a good time to do this (really, every week is a good time)....Anyway, if you're frustrated and overwhelmed from the whole exercise/fitness/meal plan/fat loss/weight loss puzzle, make some changes!

REFOCUS, re-evaluate and make changes! There's a reason your exercise program isn't working! Some reasons could be:

1. You have been haphazard with your workouts and eating habits.

2. You have the wrong workout routine and you're stuck doing the same workout week after week (with little or no results).

3. You're not working hard enough. It takes hard, smart work to change your body composition.

4. You're depending on a fat-burner supplement, powder or weight loss patch to change your body! Stop wasting your money!

5. You have no idea why your workout program is not working!

REFOCUS. I'm here to help you REFOCUS and RESHAPE your fitness program and goals!

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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Protein for Muscle Recovery and Growth

Many athletes believe that they can grow larger muscles by taking protein supplements rather than by eating protein in ordinary foods. However, protein powders come from food, and extracts cannot be more efficient than the foods from which they are extracted.

All athletes train by stressing and recovering. They take a hard workout, damage their muscles, feel sore the next morning, and then take easy workouts until the muscles heal and the soreness goes away. The athlete who can recover the fastest can do the most intense workouts. Eating a high carbohydrate-high protein meal within a half hour after finishing an intense workout raises insulin levels and hastens recovery (Journal of Applied Physiology, May 2009). Another breakthrough study reported in the same issue shows that taking the high protein-carbohydrate meal before lifting weights does not hasten recovery.

Carbohydrate in the meal causes a high rise in blood sugar that causes the pancreas to release insulin. Insulin drives the protein building blocks (amino acids) in the meal into muscle cells to hasten healing from intense workouts. Muscles are extraordinarily sensitive to insulin during exercise and for up to a half hour after finishing exercise, so the fastest way to recover is to eat a protein- and carbohydrate-rich meal during the last part of your workout or within half an hour after you finish.

You can use either plant or animal sources of protein; both contain all of the essential amino acids necessary for cell growth.

There is also good data that creatine loading helps muscles recover faster. You get creatine from fish, poultry or meat, or creatine supplements. Your body can also make creatine from three amino acids found in both plants and animals: methionine, arginine and glycine. However, you get higher blood levels from supplements or animal protein sources. We do not know if taking the larger amounts of creatine in supplements is better than the amount found in meat, poultry or seafood.

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Half-Way To Your Fitness Goals After 6 Months?

Are you making any progress with your fitness, health, fat loss and weight loss goals after 6 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)!

Six months is plenty of time for you to see progress with fitness, health, fat loss and weight 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 40 minute circuit weight training workout, etc.

Are you feeling overwhelmed from the whole exercise/fitness/meal plan/fat loss/weight loss puzzle? Don't think you will ever get your body to what you want?

Whatever the case, it doesn't have to be that way....you can do it.....with some help! 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.

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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Beach Workout In The Sand

If you're hanging out at the beach alot this summer, here's a good fat-burning workout for you:

Do one exercise after the other with little or no rest between exercises. Do this workout in the sand!

1. Jump squats, 10 repetitions, fast
2. Walk 1 minute
3. Sprint 15 seconds
4. Walk 30 seconds
5. Bentover dumbbell rows, 10 repetitions
6. Plank, 10 repetitions, 15 second hold
7. Walking lunges, 10 steps each leg
8. Seated knee ups, 15 repetitions
9. Pushups, 20 repetitions
10. Side lunges, 10 repetitions each leg

Rest 2 minutes and repeat this circuit one more time.

If you're at the beach this weekend, try this sand workout!

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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Hip Fracture Usually Requires Hip Replacement

The most-feared injury among serious bicyclists is a broken hip. The femur hip bone is shaped like a shepherd's crook. The blood supply to the ball at the top of the hip bone comes in through the neck just below the ball. If the neck or ball are broken, the blood supply is usually shut off and the top of the hip bone dies. To prevent this from happening, fractures of the ball or neck of the hip bone are usually treated with immediate hip replacement. Try to avoid this drastic surgery by keeping your bones as strong as possible.

1) All exercise strengthens bones. Bicycling strengthens bones, but not as much as sports that exert greater forces on bones such as running or lifting weights. (Medicine & Science in Sports & Exercise, March 2009).

2) Exercise increases calcium absorption, which is necessary for strong bones. As I reported last week, even non-impact exercises such as swimming and cycling increase calcium absorption from the intestines by upregulating the calcium transporter genes. (American Journal of Physiology, Endocrinology and Metabolism, April 2009).

3) Those most likely to suffer broken bones during exercise are people who have low levels of vitamin D (Journal of Bone and Mineral Research, September 2006). When you lack vitamin D, ionizible calcium drops. This causes the parathyroid glands to put out large amounts of parathyroid hormone which takes calcium out of bones to weaken them and increase fracture risk.

4) High blood levels of parathyroid hormone (from vitamin D deficiency or any other cause) are a major risk factor for bone fractures during exercise (Bone, August 2005).

If you ever are unable to expose a few inches of skin to sunlight for at least 20 minutes four or five times a week, get a blood test called vitamin D3. If it is below 75 nmol/L, you need to take a vacation in a sunny place, or take at least 3000 IU of vitamin D per day until you can get some sunlight.

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Fat Loss And Weight Loss--Sooner, 4

Reach your fat loss and weight loss goals---sooner! Shorten and intensify your workouts with jump training (plyometrics)! Short, intense workouts also burn more fat and calories during and after your workout!

If you're having trouble sculpting your butt, hips and thighs then you need to do more plyometric training.

Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you.

Try this jump training workout (take little or no rest between exercises):

--jump rope, two feet, full speed, 1 minute
--squat jumps, 10, full speed
--lunge jumps, 10, full speed
--depth jumps (off knee-high platform), 10
--tuck jumps, 10, full speed
--jumping jacks, 30 seconds, full speed

Rest 1 minute between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed.

Have fun with your workout today!

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 Loss And Weight Loss--Sooner, 3

Make needed changes to your eating habits and reach your fat loss and weight loss goals---sooner!

Don't ruin great workouts by eating bad food with a million calories! Its possible to hide those hard-earned muscles with a thick layer of fat! Don't fight against yourself!

We are kings and queens of "too large" servings of food and that's without even "super-sizing" anything! Keep your daily food journal to track what, how much and why you are eating! This will help you with portion control.

MAKE THE COMMITMENT TO CHANGE YOUR EATING HABITS AND DON'T "GIVE UP" EVEN IF YOU "GIVE IN" AT TIMES! PERSEVERANCE IS THE KEY TO BEING SUCCESSFUL WITH ANYTHING!

It will be easier to keep your commitment if you plan your meals for the week. And, instead of eating out during the day, pack your food. This will protect you from binge eating and haphazard eating (i.e. grazing).

Here are some common sense do's and don'ts when it comes to eating:

Cut out these foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise

Add these foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard. You get the idea!

Stay tuned....

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 Loss And Weight Loss--Sooner, 2

Reach your fat loss and weight loss goals---sooner! Shorten and intensify your cardio workout! Long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense cardio sessions also burn more fat and calories during and after your workout!

I'm talking about interval cardio sessions that are 20 minutes or less! If your cardio sessions are 45 minutes to 1 hour, stop doing your cardio that way (if you want to make progress sooner)! You will attain more fat loss and weight loss sooner with short, intense cardio sessions.

Here is an interval cardio session that I often do (or something similar):

--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.

If you don't like these types of exercises, then pick exercises that you like. I know that jump squats won't work for those with knee or back problems. As long as you change it up and keep it interesting, you will will make progress--sooner! Stay tuned.....

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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The Hygeine Hypothesis: Hot Debate

The Hygiene Hypothesis proposes that you need to have certain infections to have a healthy immune system. If you are not infected with various common germs, your immunity does not have the chance to practice killing germs and learning the difference between invading organisms and your own cells. For example, does Helicobacter pylori, the bacteria that causes stomach ulcers, also prevent diseases such as eczema? Nobody knows. Being infected with Helicobacter is associated with decreased risk for eczema (Journal of Epidemiology & Community Health, July 2007), but it is also associated with an increased risk for asthma (Gut, May 22, 2008).

Your immunity protects you from certain infections by searching out and killing foreign germs in your body. It does this by attacking surface proteins on invading bacteria and viruses. However, your immunity is not supposed to attack your own cells, so it does not attack cells that have the same surface proteins that your cells have. It may attack your lungs and cause asthma instead of attacking the bacteria that causes stomach ulcers. Your immunity may get so active with Helicobacter infections that it may attack your own skin to cause eczema.

The Hygiene Hypothesis has not been proven. It is just a hotly debated theory among doctors; only time will sort out the conflict and tell us if Helicobacter stomach infections help your immunity protect you from other infections. More on Helicobacter pylori

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Fat Loss And Weight Loss--Sooner, 1

Reach your fat loss and weight loss goals---sooner! To do this, you need to make some changes to your program! Here's an example:

I have a friend who insists on working out for 2 long, dragging hours with little or no results! My answer to her is always the same: shorten your weight training workouts to 50 minutes or less and ramp up the intensity! In other words, work harder for a shorter period of time and you'll get more fat burn and calorie burn during and after your workout!

Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises. Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions.

Here is a good fat-burning workout:

Do each exercise one after the other with little or no rest between exercises. Rest 3 minutes between circuits. Do the circuit 4 times.

1. Bulgarian Split Squats, 15 repetitions each leg
2. Plank, 15 repetitions, 5 second hold
3. Pushups on Medicine Ball, 20 repetitions
4. Step Ups with Knee Lift (knee high platform), 10 repetitions each leg
5. Pullups, 10 repetitions
6. Clock Lunges, 5 repetitions each leg
7. Standing dumbbell shoulder press, 10 repetitions
8. Repeat circuit 3 more times.

This type of workout will help you break through your fat loss and weight loss plateau.

There's more you need to do to get fat loss and weight loss---sooner! Stay tuned....

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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"Quickie Cardio" Is Perfect For Summer!

"Quickie Cardio" works great! "Quickies" are short, sweet and effective! That's all you need your cardio exercise to do for you---burn calories, burn fat and tone your body. For the record, all of my personal cardio workouts are "quickies!"

If your cardio sessions are taking 45-60 minutes, you need to change to "quickies!" Long, slow cardio sessions will eat away at your muscle mass! I define "quickies" as 20 minutes or less....If you have to break down the "quickie cardio" into two 10-minute sessions, that's even better. Research proves that you get even more fat-burning benefits from two separate workouts.

Its summer, right? Relax, and get in a quickie or two today! Your body will love you for it!

I have the best "quickie cardio" workouts if you need help!

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 Do Cardio Exercise?

Why do cardio? Get the right answer and your fat loss frustrations will end!

The goal for cardio exercise should be to improve heart health (and overall health) and blast the body fat. And, don’t let your cardio exercise cause you to lose muscle mass! I have seen too many people lose valuable muscle mass while doing too many long, boring cardio sessions of 60 to 90 minutes! Personally, I don’t have the time (or patience) to devote to 3-4 sessions a week of lengthy cardio!

The take home lesson is this: don’t waste time with lengthy cardio sessions and you will burn fat and spend more time building muscle mass.

And, 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!

I personally use a variety of short, intense fat-burning cardio routines that won’t eat away at my muscle mass. Using variety will keep your body from adapting to the same cardio workout week after week. It will also keep you from getting bored with your 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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What should you do if your doctor tells you that you have blocked coronary arteries? A recent study shows that in people who have blocked arteries and diabetes, the chances of dying or having a major heart attack are the same whether they undergo surgical procedures (bypass or stents) or just take medication to treat cholesterol, blood pressure and diabetes. Death rate was also the same whether or not they took insulin (BARI 2D study, New England Journal of Medicine, June 10, 2009).

Patients who had bypass procedures had fewer heart attacks than those who had stents, even though both had the same chances of dying (also reported in the BARI-1 trial). I think that stents are less effective in preventing heat attacks because stents are foreign bodies placed in arteries that can increase chances of clotting, a major precipitating cause of heart attacks. That is why people with stents are given drugs to prevent clotting. Also, type 2 diabetics who were not given insulin had fewer blockages than those given insulin. I think that this is because high insulin levels constricts coronary arteries.

This is a very important study because the most common cause of a sudden heart attack is diabetes, and 80 percent of diabetics die of heart disease. More than one third of Americans will become diabetic and that number is projected to double by 2030.

If you have diabetes and blocked arteries, try to avoid surgery. If you need surgery, you may gain better protection from a bypass than from a stent. I also believe that you should try to control type II diabetes without insulin. Get a blood test called C peptide (which measures insulin production). If it is above one, try to avoid insulin. If it is below one, or you cannot get your HBA1C blood test (which measures cellular damage from diabetes) below 6.5, you may need insulin.

For everyone, I recommend: 1) A diet rich in fruits, vegetables, whole grains, beans, seeds and nuts. Restrict meat from mammals, and eat refined carbohydrates (sugar water and flour) only when exercising. 2) Exercise every day, and avoid overweight, smoking and more than two alcoholic drinks a day. 3) Keep blood levels of vitamin D3 above 75 nmol/L.

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Surgery for Blocked Arteries Questioned

What should you do if your doctor tells you that you have blocked coronary arteries? A recent study shows that in people who have blocked arteries and diabetes, the chances of dying or having a major heart attack are the same whether they undergo surgical procedures (bypass or stents) or just take medication to treat cholesterol, blood pressure and diabetes. Death rate was also the same whether or not they took insulin (BARI 2D study, New England Journal of Medicine, June 10, 2009).

Patients who had bypass procedures had fewer heart attacks than those who had stents, even though both had the same chances of dying (also reported in the BARI-1 trial). I think that stents are less effective in preventing heat attacks because stents are foreign bodies placed in arteries that can increase chances of clotting, a major precipitating cause of heart attacks. That is why people with stents are given drugs to prevent clotting. Also, type 2 diabetics who were not given insulin had fewer blockages than those given insulin. I think that this is because high insulin levels constricts coronary arteries.

This is a very important study because the most common cause of a sudden heart attack is diabetes, and 80 percent of diabetics die of heart disease. More than one third of Americans will become diabetic and that number is projected to double by 2030.

If you have diabetes and blocked arteries, try to avoid surgery. If you need surgery, you may gain better protection from a bypass than from a stent. I also believe that you should try to control type II diabetes without insulin. Get a blood test called C peptide (which measures insulin production). If it is above one, try to avoid insulin. If it is below one, or you cannot get your HBA1C blood test (which measures cellular damage from diabetes) below 6.5, you may need insulin.

For everyone, I recommend: 1) A diet rich in fruits, vegetables, whole grains, beans, seeds and nuts. Restrict meat from mammals, and eat refined carbohydrates (sugar water and flour) only when exercising. 2) Exercise every day, and avoid overweight, smoking and more than two alcoholic drinks a day. 3) Keep blood levels of vitamin D3 above 75 nmol/L.

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My Fitness Hut's 20-Minute Fat Blasting Cardio Workouts

If you want to blast the fat in the minimum amount time, get My Fitness Hut's 20-Minute Fat Blasting Cardio Workouts! There are 8 different types of challenging workouts for you to do this summer and they all burn fat like crazy! I do these workouts all the time and so do my clients! And, as always, the workouts are based on my proven Fat Blaster Athletic Training System!

Long, slow cardio sessions wastes time and your precious muscle mass also wastes away! Anaerobic cardio sessions like sprint intervals have been proven to give superior heart-health and fat-burn! So, stop wasting your time and start building your lean, mean fat-burning machine! Devote more time to strength training and less time to cardio! That way, you will build more muscle mass and speed up your metabolism!

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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Exercise And Eat Right During Summer Travel

Everything is looser in the summer so keeping up with exercise and eating right is a huge challenge! Since the clothes are looser, you want to look good, right?! Well, take some steps to stay in shape during the summer. Your months of hard work can take a big hit in just 2-3 weeks if you're not careful!

While you are busy doing your travel and running around this summer, don't forget your summer workout schedule! You can still exercise and do everything you need to do this summer! You just have to be a little creative.

For me, summer is my favorite time to workout because I love to workout in 100 degree heat.....I'm a little wacky so I realize this doesn't work for many people. For one, allergies are a big problem for many people so outdoors workouts can be a big problem.....others hate the scorching heat!

So, here's some summer exercise tips for you:

1. Never skip both your Friday and Monday workouts! If you do this, you will probably go 4 full days (Fri, Sat, Sun, Monday) without working out. Four missed workout days could turn into weeks, months, summers and years!

2. Exercise during your kid's practices. Why sit around for 1-2 hours watching kids practice? Take advantage of the time and walk or jog.

3. Get a stability ball, medicine ball and dumbbells to exercise while watching television reruns.

4. Walk or bike to the store a few blocks away instead of driving. Walk everywhere you can, every day! It really makes a difference.

5. Exercise at your hotel while on vacation.

6. Take advantage of the summer family discounts at the local health club and go exercise with your kids.

7. Don't forget to "reasonably" (at least 90% compliance) stay on your meal plan during the summer!

8. Remember that sweating has nothing to do with losing fat or weight! Sweating just cools down your body. A caloric deficit (burning more calories than you consume) will cause you to lose weight.

9. Plan your menus and pack your food while on vacation or on the go. This will help you avoid the fast food trap and binge eating.

10. Have fun! Change up your exercise routine and include fun exercises like jump rope games, dancing, relay games, obstacle courses and speed hop-scotch. You could also play in a rec soccer, basketball or flag football league....oh yeah, go swimming for fun and exercise!

Take care this summer, have fun and keep exercising! Take advantage of the extra daylight during the summer and stay active!

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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Do Low Carb Diets Work?

Do low carb diets work? A better question would be: What are you trying to accomplish with your low carb diet?

If you're trying to lose weight fast, your low carb diet can work to do that (especially if you cut bad carbs like sugars). But, just about any fad diet out there will help you do that. Cutting the carbs short-term can be an effective weight loss tool.

But, low carb diets are hard to maintain because your body depends on carbs for energy, especially during intense exercise. So, its easy for low carb dieters to "fall off the wagon" and begin to binge on carbs. And, the weight comes back on with a vengeance (yo-yo diet effect)!

Your ultimate goal should be to burn fat through regular weight training (including bodyweight exercises), cardio and a balanced diet. This combination will work to change your body composition (more lean mass, less fat mass) over time and the weight loss will take care of itself because your metabolism will speed up. You will be more healthy and the weight will stay off!

Think long-term fat loss and weight loss! There are no quick fixes for long-term fat loss and weight loss!

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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Burning During Exercise Differs from Muscle Pain After Exercise

The burning you feel in muscles during intense exercise is different from the burning and pain you feel after exercising. Burning during intense exercise is caused by the acidity from accumulation of lactic acid. When your muscles cannot get all the oxygen they need to convert food to energy during intense exercise, lactic acid accumulates in muscles, makes them more acidic, and the acidity causes a burning feeling. Excess lactic acid is cleared from the muscles within seconds after stopping exercise.

Lactic acid is good because it is the most efficient fuel for muscles during exercise. It requires less oxygen for energy than virtually all other fuels. Sodium bicarbonate (baking soda) neutralize lactic acid in muscles during intense exercise and helps athletes to exercise longer (Medicine & Science in Sports & Exercise, October 2006). Caffeine (the amount in four cups of coffee) reduces muscle burning during intense exercise (International Journal of Sport Nutrition and Exercise Metabolism, April 2009). More on lactic acid

Burning or pain eight to 24 hours after exercising is usually caused by damage to the muscles themselves. The longer you stay in the burn during exercise and the greater the force on your muscles during exercise, the greater the muscle damage. Most athletes train by taking a hard workout on one day, damaging their muscles and feeling sore on the next, and then going at low intensity for as many days as it takes for the soreness to disappear. When muscles heal from hard force on them, they become stronger. Athletes recover from hard exercise actively by exercising at low intensity. They rarely take days off. Exercising at low intensity during recovery makes muscles more fibrous which protects them from injury when they are stressed again.

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Top 5 Fat Loss Ab Exercises

Limiting fat loss ab exercises to only 5 is tough but I will do it!

My Fitness Hut’s Athletic Abs Training System trains movements and not just muscles! You will get the sculpted, toned abs that you want and you won't walk around like a stiff robot! You will build those abs for every day movements! We all kneel, stand, walk and run, so your abs and overall body strength and stability should be trained for you to live an active life every day!

So, based on that information, here are my Top 5 Fat Loss Ab Exercises:

1. Plank on Ball (rotate plank variations). These are important for foundational core strength. Variations include side planks, planks with leg lift, plank with hip abduction, etc.

2. Ab Ball Rollout/Ab Ball Jackknife. Do these exercises as a superset.

3. Hanging Leg Raises. This exercise belongs in any top 5 ab list.

4. Medicine Ball Diagonal Chop (also with knee lift)/Medicine Ball Front Chop. Do these exercises as a superset. These are important exercises to build core strength with movements used in every day life.

5. Medicine Ball Rotational Throw. This is another exercise that builds core strength with movements used in every day life.

Note: My apologies to bird dogs, supermans, cobras, burpees, mountain climbers, thrusters and back extensions! These are all great core exercises that you should do.

Get your Athletic Abs Training System now!

"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!

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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Top 5 Fat Loss Strength Exercises

Strength exercises for fat loss should focus on maximizing your time at the gym...build more lean muscle mass to speed up your metabolism and burn more fat.

To recruit more muscle fibers during workouts and improve your success, focus more on MULTI-JOINT OR COMPOUND EXERCISES.

COMPOUND EXERCISES will help you burn more fat because you are working large muscle groups 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 SINGLE-JOINT EXERCISES are biceps curl, seated calf raise, leg extension, leg curl and triceps pushdowns. Spend less of your time on these exercises.

Here are my Top 5 Fat Loss Strength Exercises:

1. Squats - Bodyweight, dumbbell or barbell....do your squats!

2. Deadlift - Deadlift is a must for your exercise program. It is also one of the best ways to build muscle thickness in your lower back. Lower back fat is a problem for many people.

3. One-arm dumbbell rows and Pullups - These two are a must for any routine so I'm counting them as one exercise.

4. Clock Lunges - Clock lunges work your body in all planes of motion. Lunge with your right leg at 12 o’clock, 2 o’clock, 3 o’clock, 5 o’clock and 6 o’clock. That’s 1 repetition for your right leg. Lunge with your left leg at 12 o’clock, 10 o’clock, 9 o’clock, 7 o’clock and 6 o’clock. That’s 1 repetition for left leg. Maintain upright posture throughout to improve core strength.

5. Dumbbell Chest Press on Ball - Doing the chest press on the ball forces you to balance while lifting. Each arm also has to do equal work.

Note: I also include exercises like standing shoulder presses, step ups, pushups on medicine ball and tricep bar dips in my 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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Top 5 Common Sense Fat Loss Tips

Like alot of things in life, fat loss comes down to you applying common sense like:

1. If you severely limit candy, donuts, cookies, sugary drinks, calorie-packed desserts and other sugary products (while continuing to exercise), you will burn belly fat and lose weight.

2. Walk as much as possible (i.e., stay active during the day), exercise 4-5 days a week, stay with your meal plan at least 90% of the time and you will burn fat and lose weight!

3. If you don't replace bad foods (like sugary foods) with good foods like fresh fruits, you will probably continue to eat massive amounts of sugary foods. Try the replacement method--it works!

4. If you don't REALLY COMMIT to improve your quality of life with exercise, healthy nutrition, active lifestyle, etc., you probably won't change your bad habits for very long!

5. If you continue to try every new fad diet that hits the market (to get quick weight loss), you will continue to see your weight yo-yo and your health worsen. Make the commitment to fat loss with regular weight training and cardio exercise! In time, this will burn fat, give you a lean body and good health!

Share your common sense fat loss tips!

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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Which Blood Pressure Number is More Important?

The higher number (systolic) measures pressure when your heart contracts, and the lower (diastolic) reading measures the pressure when your heart relaxes. A recent study followed people with high blood pressure to see which people developed heart attacks (Hypertension, May 26, 2009). The authors found that the best predictors for future heart attacks are the systolic (heart contraction) blood pressure and pulse pressure (the difference between systolic and diastolic blood pressures). Evidently the higher your blood pressure rises when your heart contracts, the more likely you are to have a heart attack. Normally, the aorta is supposed to widen when the heart contracts to send a large amount of blood to your arteries. Those with the stiffest arteries that do not widen with each heart contraction are the ones most likely to suffer heart attacks. More on interpreting your blood pressure numbers

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Top 5 Fat Loss Cardio Workouts

You can do my top 5 fat loss cardio workouts in 20 minutes as interval cardio....each workout will burn fat like crazy!

1. Run sprint intervals on grass or in sand if you're at the beach! Sprints are absolutely one of the best ways to blast fat and sculpt your body. You don't have to be fast, just run as fast as you can! To make it more challenging, see #2.

2. Run uphill, stadium steps or step mill. You might need to start on the step mill machine and work your way up!

3. Jump training or plyometrics. This is high intensity and high risk. Perfect your jumping and landing techniques before advancing to full speed jumps. You may want to start with exercises like jump rope, jumping jacks and squat jumps.

4. Bodyweight cardio. Try rotating sets of exercises like step ups, squats, pushups and lunges for 20 minutes.....that's you doing cardio with your body and that would be a tough, fat-burning cardio workout! You will also improve your strength endurance!

5. Cardio blasts. Cardio blasts could work this way: between each weight training exercise set, do 30-45 seconds of a high speed exercise like jump rope, mountain climbers or squat jumps. Try to do the whole 20 minute workout without any rest between exercises.

If you have been needing to "ramp up" your cardio to burn more fat, any one of these workouts would work for you!

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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Top 5 Fat Loss Snacks

One sure way to blow up your meal plan is to snack your way to excess pounds....what you eat between main meals can make the difference in you reaching your fat loss and weight loss goals.

I eat foods that I like. Another person's menu won't work for me. Find healthy foods that you like...here is my Top 5 Fat Loss Snacks:

1. Popcorn is my favorite snack of all time! I can eat popcorn anywhere, anytime! Its high-fiber and low calorie. Skip the butter and excess salt! I like to pop it on the stove in canola or olive oil. On the run, I eat natural, microwaved brands.

2. Nuts.....my second favorite snack. Peanuts, pistachios, pecans and almonds are my favs....it doesn't take much either (a handful will do). They are high-calorie so be careful. Again, skip the excess salt! Nuts have heart-healthy fats, fiber and vitamins. Great snack for people on the run.

3. Apples, bananas, watermelon and grapes. My favorite fruits to eat for snacks or anytime. Pick your fruits to eat. I've never heard of anyone getting fat from eating fruit! We all know the health benefits of eating fruit so enough said.

4. Peanut butter. I eat peanut butter almost every day, usually on whole wheat bread or crackers....a good protein source that will keep you full until the next meal. Peanut butter is high-calorie so two teaspoons will get the job done.

5. Green, leafy salads. I eat green salads on most days with very little dressing. You can't go wrong with green, leafy veggies any time of the day!

Note: Low-fat yogurt is a great snack! I just don't like yogurt so I don't eat it. Smoothies are also great options (especially after a strength workout). Just watch the sugar and fat. I drink water and unsweetened tea most of the 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!

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Top 5 Fat Loss Lies!

There are alot of lies about fat loss out there! Why? Because people are trying to make money off of you and they'll lie to you to get your money!

Here are my Top 5 Fat Loss Lies (Federal Trade Commission backs me up on this):

1. "LOSE WEIGHT WITHOUT DIET OR EXERCISE!" This is idiotic! Achieving fat loss and weight loss takes work! Take a pass on any product that promises miraculous results without the effort. Buy one and the only thing you’ll lose is money.

2. "LOSE WEIGHT WITH OUR MIRACLE DIET PATCH OR CREAM!" You’ve seen the ads for diet patches or creams that claim to melt away the pounds. Don’t believe them. There’s nothing you can wear or apply to your skin that will cause you to lose weight.

3. "BLOCK THE ABSORPTION OF FAT, CARBS, OR CALORIES!" Doctors, dieticians, and other experts agree that there is no magic non-prescription pill that will allow you to block the absorption of fat, carbs, or calories. The key to curbing your craving for those "downfall foods" is portion control. Eat less when you do eat!

4. "LOSE WEIGHT PERMANENTLY! NEVER DIET AGAIN!" Even if you’re successful in taking the weight off, permanent weight loss requires permanent lifestyle changes like regular exercise and good meal plans. Don’t trust any product that promises once-and-for-all results without ongoing maintenance.

5. "LOSE WEIGHT NO MATTER HOW MUCH YOU EAT OF YOUR FAVORITE FOODS!" Beware of any product that claims that you can eat all you want of high-calorie foods and still lose weight. Losing weight requires smart food choices. Filling up on healthy vegetables and fruits can make it easier to say no to fattening sweets and snacks.

Doctors, dieticians, and fitness experts agree that the best way to burn fat and lose weight is to eat higher quality calories, exercise regularly and increase your daily activity! Don't look for shortcuts! Work hard and smart!

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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Top 5 Metabolism Boosters For Fat Loss

If you want permanent fat loss, you have to continually boost your metabolism....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).

Here are my top 5 metabolism boosters:

1. Do not skip meals (eat 4 to 6 small meals a day). Eating regularly keeps your metabolism humming during the day. Starving yourself or severely cutting your calories will only slow your metabolism.

2. Regular exercise (cardio 3-4 days a week/weight training 3 days a week). Building muscle mass will speed up your metabolism because your body has to work harder to maintain muscle.

The more intense the exercise, the more calories you will burn during and after your workout. So, high intensity interval cardio and circuit weight training will give you more fat burn and calorie burn. Breaking up your workouts also works well to speed up metabolism (i.e., two 20 minute workouts instead of one 40 minute workout).

3. Eat protein with your meals. Your body has to work harder to digest protein. This burns more calories and also helps you eat less during the day. Protein is also critical to repair and build muscle after a tough strength workout.

4. Eat good carbs like fresh fruits and veggies. Again, your body has to work harder to digest these foods and you feel fuller for a longer period of time.

Eating fresh fruits can help you cut out the excess sugar in your diet in the form of high-fructose corn syrup (HFCS).

Dr. David Ludwig, a Harvard endocrinologist, who is widely cited by obesity researchers, says that sweetened drinks are the only specific food that clinical research has directly linked to weight gain. "Highly concentrated starches and sugars promote overeating, and the granddaddy of them all is sugar-sweetened beverages," said Ludwig, who runs the Optimal Weight for Life Program at Children's Hospital in Boston.

5. Get enough sleep and stay away from long-term stress. These two imposters will wreck your metabolism and health!

Do these things on a consistent basis and you will get the fat loss and weight loss you want!

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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Older People Need More Sunshine

A study from the University of Warwick in England shows that more time in the sun can help older people avoid diabetes and heart attacks (Diabetes Care, July 2009). They evaluated 3,262 people aged 50-70 years old in Beijing and Shanghai, China, and found that 94 percent were low in vitamin D and 42 percent of those had metabolic syndrome: abdominal obesity, high triglycerides, low HDL and high blood sugar levels. This is consistent with world- wide studies that show that as people age their skin atrophies, reducing their ability to make vitamin D from sunlight. Seniors also usually exercise less so they do not go outside as often. Since they are more susceptible to cold, they usually wear more clothing when they do go outside. Inadequate vitamin D increases risk for heart attacks, strokes, certain cancers, arthritis, auto-immune diseases and many other health problems.

A major function of vitamin D is to increase absorption of calcium from food. When vitamin D levels are low, body levels of ionized calcioum drop. This forces the parathyroid glands to increase production of parathyroid hormone that blocks insulin receptors, to raise blood sugar levels markedly and increase production of insulin. High levels of insulin constrict coronary arteries to cause heart attacks.

Vitamin D deficiency occurs when the concentration of D3 (25-hydroxy-vitamin D) is less than 75 nmol/L. If you are deficient, you need to expose skin to more sunlight or take at least 2000 IU of vitamin D3 per day. To address skin cancer concerns, protect the most frequently exposed areas, since it is cumulative life-long exposure to sunlight that increases risk for skin cancer. For most people, this means you should use sunscreen or wear clothing to cover your face, scalp, neck, tops of the ears, forearms and hands whenever you will be in the sun for more than 30 minutes.
More on vitamin D

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