Too Busy To Exercise This Weekend? Not!

You're not too busy to exercise this weekend! You just have to really want to exercise and you will get it done! Check out this question:

Client Q: Do you have any suggestions for fitting in exercise during my busy weekend?

Mark's A: Here is a good tactic that I use all the time: exercise at the location where you are currently. Many days, I fit in 15-20 minutes of exercise while waiting for a client training session. Take advantage of "DEAD TIME" during your day and exercise. Twenty minutes of exercise here and 20 minutes of exercise there works just fine. Actually, two-a-day workouts will burn more calories and burn more fat than one workout!

Heather (all-world busy mom), a good friend of mine, is one of the busiest people I know. She has also made a commitment to fitness. She shared this personal story with me and here is an exerpt from it:

"Over the past three days or so, I’ve gained a better understanding of why women of my age (the specifics of which is an irrelevant detail) lose track of their gym passes and the will to fight the good fight on personal fitness.

I’m nowhere near quitting. I’ve done this for too long and believe that exercise tones a lot more than my body. It smooths out the rough spots in my emotions; it gives me spiritual muscle for Life’s considerable challenges. It gains me “thinking time,” enhancing my sense of perspective. It makes me smile more and wrinkle less."

Read the rest of the story! Have a great 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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Burn More Fat By Working Large Muscle Groups

Burn more fat by working large muscle groups, not by working out longer! Maximize your time in the gym and get the results you want! The quality of your workouts are better than the quantity of your workouts!

Have you been working out for 2 long, dragging hours per session with little or no results! Shorten your weight training workouts to 50 minutes or less and ramp up the intensity! In other words, work harder (on large muscle groups) 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 weight loss and fat loss plateau.

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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Two-A-Day Workouts Burn More Fat, Like Football Training Camp

Two-a-day workouts (like football training camp) will help you burn more fat, lose more weight and break through your fat loss plateau!

Research proves that two 20-minute workouts will burn more fat and calories than one 40 minute workout. Doing a second workout during the day (even a short one) keeps growth hormone levels high throughout the day. This will give you even more body fat burning.

As a former college football player, I dreaded the repeated two-a-day practices for the first 2 weeks of training camp! Let me tell you, it was tough! But guess what? I was in the best physical shape of my life and I could sprint forever!

To this day, I still routinely break up my workouts into 2 sessions and sometimes 3 sessions. The sessions are usually about 20 minutes each and very intense---whether it be circuit weight training or interval cardio. It works every time to burn massive amounts of calories and to keep my metabolism "ramped up."

Why don't you try two-a-day workouts for a few days? You will see a significant reduction in your weight loss and fat loss provided that you follow your meal plan!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

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Losing Water Weight vs. Burning Body Fat

So, are you losing water weight or burning body fat and losing weight? When you gain weight without exercise, the weight gain is usually fat and water retention.

One big cause of water retention is too much salt consumption (sodium). If you eat many processed foods and not many whole, natural foods, your sodium consumption is too high---and you will take on more water weight.

When you have rapid weight loss through severe calorie restriction, much of that weight loss will be water weight.

So, you find yourself regaining this weight quickly when you begin to eat the carbohydrates, proteins and fats that your body needs. Why? Because you will also replenish water stores in your body's cells.

You need to lose your weight the right way to avoid the "yo-yo effect" of rapid weight loss and even more weight gain. You must maintain a caloric deficit to lose weight.

This does not mean that you need severe calorie restriction to reach your fat loss and weight loss goals. Severe calorie restriction for too long will lead to health problems.

So, what are you to do? Lose as little water weight as possible so your body is forced to burn more body fat. To limit losing water weight:

1. Eat small meals of whole, natural foods every 3-4 hours. Also, eat protein with every meal. Protein will help you feel full for a longer period and help repair and rebuild your muscles.

2. Exercise regularly with strength training and short interval cardio sessions. Too many long, slow cardio sessions will eat away at your muscles.

3. Never do crash diets or severe calorie restriction! This will usually lead to yo-yo dieting and even more weight gain!

4. Don't lose any more than 2 pounds per week (on average). At the beginning of a new exercise program, you will probably lose 6-8 pounds the first week (especially if you are obese). The weight loss will even out over time.

Don't become frustrated when one week you lose 5 pounds and the next week you lose no pounds. Growing your muscles increases lean body weight. More lean body weight increases your metabolism which helps you burn fat!

Be patient and eat right, build muscle, burn the fat and lose the weight! This process will keep the weight off and you will keep your lean body!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

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Cardio, Oxygen and Fat Burning

Cardio and oxygen help you with fat burning.

Cardio is basically any exercise that works the heart and lungs with more intensity. Yes, you need consistent weight training but you also need consistent cardio training to burn fat, keep the weight off and stay healthy.

For your body to burn fat, it must receive enough oxygen to begin the burning process. The definition of aerobic is “with oxygen.” Doing cardio exercises requires a generous supply of oxygen to create energy. When you start your workout, your body transforms glycogen to glucose. When your glucose stores become depleted then fat is burned as fuel.

Remember this: cardio exercise doesn't have to be aerobic! Aerobic exercise is an activity that is done continuously for more than 2 straight minutes (like treadmill and biking).

If you want to tone up your body and look more sculpted, you should perform the majority of your cardio exercise using intervals (such as sprints). Cardio intervals would be something like 1 minute fast and 2 minutes jogging.

Do this rotation for 20 minutes and your cardio interval workout is done (and effective)!

Doing cardio sprint intervals will activate your bulky fast-twitch muscle fibers to give you a more lean and toned body. Just take a look at an athlete who competes in a speed sport.

Their bodies are "ripped" for a reason (most of their training is fast). Research has proven that the heart-health benefits of anaerobic exercise is superior to aerobic exercise.

More calories need to be burned than are consumed in order for weight loss and fat loss to happen.

An intense interval cardio session will help your body burn calories during and after your workout. This happens because the body needs to increase the amount of oxygen consumed in order to replenish energy and return your body to a resting state after your workout. So, the higher the intensity of your cardio workout, the more calories you will burn after your workout.

Other health benefits of cardio exercise are: improved circulation, increased red blood cell count, strengthened heart, improved lung capacity, lowered blood pressure, better endurance and overall risk reduction of heart health problems.

Keep doing your cardio exercise!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

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Exercise After Lunch

I like to exercise right after lunch---like walk for 30 minutes after lunch. Why?

1. It keeps me alert during those afternoon "sleepy hours." I don't get sluggish or sleepy.

2. It burns calories immediately after I just ate the calories.

3. It keeps my metabolism "humming" during the day.

4. The walk after lunch is part of my exercise for the day. I still do my regular workout later.

5. I oftentimes walk after dinner too. These walks help me to keep an active lifestyle.

When you do these walks after lunch or dinner, its important to eat healthy snacks such as fruit, veggies or nuts. The temptation will be to eat high-calorie, high-fat snacks because you are hungrier more early in the day.

Bottom line: a calorie burned is a good thing. Try 30-minute walks after breakfast, lunch or dinner. They will help you reach your weight loss and fat loss goals faster!

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 »

Getting Rid of Belly Fat

Sit-ups will not get rid of belly fat because you cannot get rid of fat in a certain area just by exercising the muscles underneath that fat. You will lose the most belly fat by exercising intensely in any sport (Medicine and Science in Sports and Exercise, November 2008). Three groups of overweight, middle-aged women who suffered from Metabolic Syndrome completed 16-week programs of: (1) continuing their existing levels of activity with no change; (2) low-intensity exercise training five times a week at a level that did not cause breathing hard; and (3) high-intensity exercise training with three days a week hard enough to become short of breath and two days a week at an intensity not becoming short of breath. Cat scan X rays and air displacement plethysmography studies showed that the high intensity exercisers lost belly fat, both underneath their skin and inside their bellies. The low-intensity exercisers lost no measurable belly fat.

Storing extra fat in the belly causes people to become diabetic. Full fat cells produce hormones that prevent the body from responding to insulin so that blood sugar rises too high, causing sugar to stick to cells and damaging cells anywhere in the body. Those who store fat primarily in the belly are the ones most likely to suffer high rises in blood sugar. If you store fat primarily in your belly, have high blood levels of triglycerides and sugar, and low levels of the good HDL cholesterol, you meet the definition of Metabolic Syndrome and the odds are that you are diabetic, or will become diabetic soon. You are likely to suffer a premature death unless you make major lifestyle changes: lose weight, exercise, avoid refined carbohydrates (except during exercise), and make sure you get enough vitamin D.

Exercise can cause heart attacks in people with blocked arteries, and intense exercise increases the risk. Almost 80 percent of diabetics die of heart attacks. Check with your doctor before starting a new exercise program or increasing the intensity of your existing program.

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Weight Loss Buddies

Everyone needs weight loss buddies! Don't try to do weight loss alone! Going it alone will hurt your chances to achieve permanent weight loss. Why? Because permanent weight loss takes a lifetime commitment from you....lifetime commitments are hard to keep all by yourself.

Research has proven that you are more likely to succeed with your weight loss and fat loss goals if you have a weight loss buddy (social support or accountability partner). Who are your weight loss buddies? It helps to have more than one because life's events are unpredictable.

Here are some examples of good weight loss buddies:

1. Spouse
2. Friend
3. Personal trainer
4. Brother/Sister
5. Exercise group (bootcamps, group classes, neighborhood groups, running groups)
6. Teammate
7. Co-worker
8. Social website like Buddyslim

Basically, your weight loss buddy could be anyone who knows what you are attempting to do and will encourage you along the way (even tough love if necessary). Weight loss buddies are great if they are serious about fitness and have made commitments similar to your own. You hold each other accountable.

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 »

Plyometric, Fat-Burning Workout

Plyometric workouts will burn more fat because they are very intense! Shorten and intensify your workouts with jump training (plyometrics)! Plyometric 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.

Try plyometrics to burn more fat!

Learn how to lose weight the right way with "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!

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 »

Quick Weight Loss vs. Weight Loss Management

First, forget about quick weight loss if that's your only goal! Weight loss management is healthier for you and you will achieve and maintain a healthy weight and acceptable body fat percentage with weight loss management!

So what's the difference between quick weight loss and weight loss management? Well, let see:

Quick Weight Loss

1. Quick weight loss program advertisements make it seem as though the most important thing in your life is using "their diet program." The most important thing is YOUR HEALTH!

2. Advertisements such as "lose 30 pounds in 30 days," sends a message that has a short-term solution to your weight problem. Weight lost that quickly (without regular exercise) will be mainly lost muscle mass instead of fat mass (this will slow down your metabolism). You also might be very ill after losing that much weight in such a short period of time.

3. Quick weight loss motivation focuses on pounds lost instead of body fat burned and inches lost. Fat loss is more important than weight loss.

4. Quick weight loss many times uses severe calorie restriction dieting which leads to low energy, slowed metabolism and illness.

5. Quick weight loss leads to slowed metabolism, a weaker immune system, hormonal imbalances, loss of lean mass, increased body fat, decreased energy levels, disrupted sleep patterns, short-term results and yo-yo dieting.

Weight Loss Management

1. The motivation for weight loss management is long-term fat loss/weight loss.

2. Weight loss management measures body composition changes (less body fat, more lean muscle mass).

3. Weight loss management manages fat loss and weight loss with healthy meal plans and regular exercise. There will be no yo-yo weight gain effect.

4. Weight loss management uses research-proven, physiologically sound techniques and long-term lifestyle changes. You will have decreased body fat, higher energy levels, increased metabolism and a strengthened immune system.

Which one do you want? I have chosen weight loss management. It takes longer to achieve but you will love the results!

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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Ab Ball Rollout

The ab ball rollout is a great core exercise that you should be doing if you have been working out for some time.

Finish

Start

1. Start with the ball in front with your elbows on the ball.

2. Roll the ball out slowly and keep your abs braced (as if taking a punch to the gut). As you straighten your torso you will feel your abs stretch and extend. Return to the starting position.

Try the ab ball rollout the next time you 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!

Read more »

Weight Loss Management

Weight loss management is a simple process---if you do it day in and day out! Its a process like any goal you are trying to reach. You don't reach your goals overnight! And, you didn't gain that weight overnight---it was a process too!

Weight loss management works along with fat loss management. Regular strength training, cardio exercise and a good meal plan will help you burn fat (lose inches), speed up your metabolism and lose the weight for good! No more yo-yo dieting and regaining that weight!

How many times have you followed your meal plan and exercise program all week and then blown it on the weekend by going on an eating binge? If that's you, then you need a daily weight loss plan to follow!

And, if you haven't yet figured out how you need to be eating, you need a meal plan to follow! It takes more than just working out...if you burn 400 calories during a workout and later eat 800 calories, you are just "spinning your wheels" and not making progress!

I have the plan to help you reach your weight loss and fat loss goals! Just follow the plan!

Get My Fitness Hut's Daily Fat Loss Manager! You get:

1. Daily fat loss guidance,

2. FREE MEAL PLAN,

3. Fat Blaster Workouts,

4. Daily Food Journal,

5. Weight and Body Fat Log and

6. Numerous Fat Loss Tips

Stop playing a guessing game with your weight loss/fat loss, fitness and health!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Read more »

Kickboxing Cardio Burns More Body Fat

Try kickboxing cardio to burn more body fat, "lean out" your body and ramp up your workouts! Many of you are looking for a more challenging workout. I recommend kickboxing if your body is ready for the intensity.

Its important to do a dynamic flexibility warmup prior to starting a kickboxing workout. If you don't, you will injure yourself. Kickboxing workouts are "high-risk," "high reward." A good dynamic warmup could include jumping rope, running, various jumps, kicks, bodyweight squats, hip turns and hip swings.

A good kickboxing workout definitely targets your full body and that is why it burns so many calories and body fat. It is a high intensity workout so all you need is 20-30 minutes of exercises (resting about 1 minute between exercises).

Some good kickboxing exercises are:

--side kicks

--front kicks

--roundhouse kicks

--jabs

--hooks

--uppercuts

Try a kickboxing workout to change up your cardio routine. If you are advanced, you can do kickboxing exercises at full speed.

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Read more »

Weight Loss Or Fat Loss?

Weight loss or fat loss? Which is better? Well, if you burn body fat as you lose the weight, you are on the right track!

This would mean that you are building muscle mass, speeding up your metabolism and changing your body composition (more lean mass, less fat mass)....and, you won't put the weight back on as long as you stay consistent with your strength and cardio workouts and follow a good meal plan.

It takes longer to do it the right way! Forget about the quick weight loss gimmicks out there! They don't work long-term!

Check out this question by one of my readers:

Hi Mark,

Per the BMR calculator my BMR is 1423. I work out for 60 minutes of cardio and 30 minutes of weights 3 times a week M-W-F and probably a total of 60 minutes combined of cardio and weights on my days off T-TH.

I have been eating around 1850 calories, and am still not losing weight, should I cut my calories, or exercise more..ie..more cardio?

Thank you for all your help,

Kristi

And, my response:

Hi Kristi! Here are some things you can try:

1. Cut your cardio sessions down to 20 minutes of faster interval cardio. Get my free ebook on Fat blasting cardio workouts. Also, cut your weight training workouts down to 30-40 minutes. If you over-train your body, it could stall your results.

2. Check your body fat percentage. You could be losing inches. Fat loss is more important than weight loss. You could be burning body fat and losing inches while your weight remains constant. This is a good thing because your body is changing (you would be more lean).

3. You could try cutting daily calories by 100-200 to see how you feel as far as energy. You need to maintain a caloric deficit in order to lose weight.

4. If you do your weight training workout circuit-style (one exercise after the other with no rest between exercises) you will burn more calories during and after your workout.

5. You might need to change workout routines every week to keep your body guessing.

Let me know how it goes!

Do you have a fat loss question? Just send it in!

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 »

Muscle Mass And Body Fat

Maintain/improve your muscle mass and burn body fat with consistent weight training (including bodyweight exercises). Muscle never changes into body fat. If you become chronically inactive, your muscles will lose mass (atrophy). And, your fat cells were still there although they had shrunk. So, now the fat cells come back with a vengeance!

Also, your metabolism begins to slow down in your thirties. Your metabolism will slow down even more if you are losing muscle mass. In your early thirties, you can begin to lose as much as one-half pound of muscle each year. Inactivity will make this problem even worse. Remember, muscle mass speeds up your metabolism because your body has to work harder to maintain muscle mass. So, you begin to lose muscle mass and gain body fat

Muscle mass can be maintained/increased (and body fat decreased) throughout your life through exercise and weight training. Thirty-five to 50 daily calories are burned by one pound of muscle. Weight training also helps to keep your bones strong (preventing osteoporosis).

Keep working out!

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 »

Caffeine May Help to Prevent Alzheimer's

Two studies in the July 2009 issue of Journal of Alzheimer's Disease show that the equivalent of five cups of coffee a day reverses memory loss in mice with Alzheimer's disease. The coffee also reduced blood and brain levels of beta-amyloid,the abnormal protein that may cause Alzheimer's disease in mice and people. Other studies by the same researchers at the University of Florida show that caffeine lowers blood levels of beta-amyloid in elderly non-demented humans, and when given in early adulthood, prevents memory loss in mice bred to develop Alzheimer's disease in old age. Previous studies on rabbits also showed that caffeine may help to prevent Alzheimer's.

Researchers at the Florida Alzheimer's Disease Research Committee plan to start studies in humans to evaluate whether caffeine can prevent memory loss of early Alzheimer's disease. Other experiments by the same group show that caffeine may prevent memory loss by blocking the enzymes that make beta amyloid.

The amount of caffeine in two to five cups of coffee (200 to 500 milligrams) is probably safe, but more than five cups a day may cause insomnia, nervousness, irritability, nausea, anxiety, a fast or irregular heartbeat, headaches, breast pain or muscle tremors. People who have high blood pressure or narrowed arteries leading to the heart may be advised to restrict caffeine. However, the Nurse's Study showed that heavy coffee drinking is not associated with increased risk for high blood pressure. Unfiltered coffee raises blood levels of the bad LDL cholesterol and blood sugar levels after eating. Pregnant women are advised to restrict caffeine since it may cause miscarriage or low birth weight.

Many studies show that caffeine can improve mood, alertness and energy, prevent diabetes, Parkinson's disease, and liver cancer, decrease the risk of stroke and may help prevent skin cancer. It also increases endurance in athletes.

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Top 25 Exercise Tips To Get Jumpstarted

Here are my Top 25 Exercise Tips to jumpstart your exercise and get you out of your rut. The hardest thing to do when you're in a rut is to get started again....

So, here are my Top 25 Exercise Tips to get you jumpstarted already!

1. Clear your mind.....this will be fun and not some dreaded activity! Get your doctor's clearance if you've been inactive for a while.

2. Set realistic goals such as restarting your active lifestyle, burning body fat (losing inches) or losing 1-2 pounds a week.

3. Start today with a 20-minute walk. Do this walk every day, somewhere, at some point (the mall, at work or the park works). You can break it up into two 10-minute walks if you want.

4. Start today with your great meal plan full of nutritious, whole foods that you like!

5. Start today with your food journal and get your friend to be an accountability partner.

6. On Day 2, start a 20-minute cardio routine or sport that you like such as biking, jogging, tennis, soccer, swimming, rock climbing, basketball, flag football, etc. Do this fun cardio 3 days a week.

7. On Day 3, begin doing a 20-minute bodyweight strength exercise workout. You need to build lean muscle in order to burn fat and speed up your metabolism. Do your bodyweight exercise routine 3 days a week.

8. Reward yourself each week with something like full body massage therapy or a special meal. Also, measure your progress each week.

9. Schedule a fun activity each week such as a hike, bowling, water polo or a walk at the lake. If you do something like this more than once a week, that's even better. The purpose is to stay active with enjoyable activities.

10. Jump rope games (remember!) for exercise.

11. Pull out the old "cheerleader uniform" and do some "active cheers" for 20 minutes!

12. Do salsa dancing, belly dancing or whatever dancing you like! And, music makes exercise more fun!

13. Go rollerskating (remember the skate rink?), skateboarding, rip-boarding, water skiing, wakeboarding, etc.

14. Play a round of golf with your buddies once a week.

15. Organize a weekly neighborhood volleyball or kickball game. Everybody likes volleyball/kickball and its easy and fun!

16. Try a charity walk or run.

17. Yardwork or gardening are great exercise options. Plus, you're getting something else done while exercising.

18. Try a group exercise class like kickboxing for fun and support.

19. Buy an exercise video that you like and get moving again!

20. Start exercising or playing active games as a family.....a great way to have fun and stay fit together.

21. Buy a stability ball and do exercises while watching your favorite T.V. program.

22. Do full-body exercises with a medicine ball. Medicine ball exercises are naturally fun and demanding at the same time.

23. Play frisbee for 30 minutes with a partner.....you'll be surprised how much you run, jump and throw.

24. Hacky sack anyone! It'll help your balance and coordination too! Try it (again) for 30 minutes with a group of friends.

25. Hopscotch! Of course! You gotta do this!

What's the point? Get active and stay active with things you like to do! Get jumpstarted already!

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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Get 16 Hour Energy---NO CRASH LATER!

You need to get your "16 Hour Energy" dose! It works every time and your body will NOT CRASH LATER....and, "16 Hour Energy" is not found in a pill, bottle or powder! Huh?!

That's right! You need "16 Hour Energy" and you need it every day! Its easy to get and you don't have to spend any extra money. "16 Hour Energy" will probably save you some money and you'll feel and look great!

Drum roll please..........

Here's how you get and keep "16 Hour Energy:"

1. Get 7-8 hours of restful sleep every night. This is critical or you'll run out of energy during the next 16 hours.

2. Follow a great meal plan full of whole, natural foods like fruits, veggies, lean meats, whole grains, etc. Eat small meals every 3-4 hours. Keep a food journal and it will help you follow that great meal plan.

3. Walk as much as you can every day. Exercise at least 20-30 minutes, 4-5 days a week (strength training and cardio exercise).

4. Don't take yourself too seriously! Relax and enjoy friends and life! Those friends can also help you stay on the fitness track (social support).

5. Take a good daily multivitamin. I also take fish oil omega 3 supplements for heart health.

That's it! There's your "16 Hour Energy" plan---NO CRASH LATER ON! You can't buy "16 Hour Energy" in a bottle! Do 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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Clock Lunges

Add clock lunges to your exercise routine to better sculpt your butt, hips, upper legs and lower legs and help them look better in 3-D space!

Many of you do forward lunges, reverse lunges and walking lunges. These exercises work your lower body in one plane of motion (sagittal). I don't see enough people doing side lunges and transverse lunges.



If you will do clock lunges, you are covered in all 3 planes of motion, your legs will look better and they will be more balanced.

Do clock lunges this way (bodyweight or with dumbbells):

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 your left leg. Maintain upright posture throughout to improve core strength.

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 »

Don't Blame Obesity On Genetics

While its true that we inherit certain body types, don't blame genetics if you're overweight or obese. Ultimately, your body weight will depend on how much you eat and how much you exercise (including an active lifestyle), not your genetics. Hard, smart exercise and a good meal plan can overcome genetics!

If you consistently eat more calories than you burn (caloric surplus), you will consistently gain weight and add on body fat, no matter what your genetics may be. If you are active and exercise regularly, it will help you burn more calories. It will also keep your metabolism "humming along." Part of being active is to walk as much as you can every day.

You need to know how many calories you need each day. Start by learning your basal metabolic rate (how many calories you would burn if you did nothing all day). You must maintain a daily caloric deficit in order to lose weight and burn fat. If you exercise regularly, it will be easier for you to achieve your caloric deficit.

Keep a food journal. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal! By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat!

Take responsibility for your body and do the things necessary to change your body composition!

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 »

Walk, Walk, Walk To Make Fitness Easier!

Walk, walk, walk and walk some more and you will make getting fit and staying fit much easier! You don't have to wait until "your workout" to exercise. You have plenty of opportunities during the day to walk.....

Keep your walking/running shoes with you! Walk as much as possible during the day! Take advantage of every opportunity to walk. This one tip should be used all the time. It makes a huge difference in your fitness. When I used to work on The University of Texas campus, it was not unusual for me to walk up to 2 hours in a day going to different departments....and, there are alot of hills here, so that made the exercise that much better. I didn't think of it as exercise until I stopped working on campus. I soon realized that I had to take more time for "exercise" because I wasn't walking as much during the day!

Don't make the mistake of laying around as much as possible until your workout.....research proves that your fat-burning enzymes SHUT DOWN when you SIT DOWN! Get up and walk around during the day...keep your metabolism ramped up all day and get more fat loss and calories....

.....walk, walk, walk every chance you get!

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 »

Starting Exercise Again?

If I were starting exercise again, my numero uno suggestion to myself would be to pick an activity I enjoy! Its that simple! We do and continue to do activities that we enjoy and love!

If I were in an "exercise rut" for months or even years, I would start exercising again by playing a sport like flag football....this would be easy for me to do and I would stay with it because I love playing sports.

What about you? What physical activity do you love? Are you in an "exercise rut?" Forget all the exercise theories and articles! Just get started with an exercise activity you love and do this activity for at least 30 minutes on most days. Before you know it, you will have started exercising regularly again (and loving it)!

Then, just add in 30 minutes of bodyweight exercises like pushups, pullups, squats, step ups and lunges 3 days a week.....and guess what? You will then be doing weight training on a regular basis.

What do you love to do? Dancing, jogging, hiking, biking, walking, gardening, swimming, etc. Pick some activity, get off the couch and start exercising again for fun!

Get started....get started exercising again today with some activity you love! Happy July 4th holiday!

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 »

Low-Fat Diets

I always ask the same question when someone tells me they're on a LOW-FAT DIET. Why?

The answers are usually something like:

1. Fats are bad for me.

2. I'm trying to lose weight on my low-fat diet.

3. I saw this commercial on television and the people talked about how their low-fat diet helped them lose weight.

4. I've tried alot of different diets so I want to see if this one will work for me.

Okay, you get the picture....

All of these diets are getting "tired"......low-fat, low-carb, high-protein, etc.

The same solution works for fat loss and weight loss: regular exercise, active lifesytle and a nutritious, balanced meal plan. Having said that, a low-fat, low-carb or high-protein diet can sometimes be used with short-term success....but, your meals should be balanced and nutritious most of the time. That means fats, carbs and protein in your meal plan.

You need fats. Fats are important for your diet because they help you feel full and keeps skin, hair and nails healthy. You should limit your intake of saturated fats (usually solid at room temperature, such as butter, lard, poultry fat, cream, milk, cheeses, etc.) and trans fats (partially hydrogenated fats found in packaged foods and fast foods). Saturated fats and trans fats raise bad (LDL) cholesterol levels.

Instead, increase your intake of heart-healthy unsaturated fats (they are usually liquid at room temperature, such as olive and canola oil). They also include unsaturated fat from such foods as fish, nuts, seeds and avocados. Aim for your fats to be about 20% of your total daily calories. And, most of these fats should be unsaturated.

If you're trying to lose weight, maintain a daily caloric deficit (burn more calories than you eat) of about 200 calories. Its the caloric surplus that puts weight on your body!

One more thing: many food items labeled as low-fat are high-calorie! Always check the food label.

So, why are you on that low-fat diet?

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 »