Get Fit Before January!

Don't wait until January to get fit! What will be different in January? By January, you could have 15 pounds less body fat! You won't have to make a "New Year's resolution." Make a lifetime fitness resolution right now! REFOCUS your fat loss and weight loss goals...right now is a good time of year to do this (really, every day 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! If you are in an "exercise rut," start exercising again by doing something you enjoy like walking, playing a sport or jogging. If you do this, you are more likely to keep your exercise routine going.You might need to get an exercise buddy to help you. Research...

Read more »

Pushups On Ball With Knee Tucks

Doing pushups on the swiss ball with knee tucks is great core, arm and chest strength exercise. This exercise also will improve your balance and coordination.Burning low ab fat is a priority for many of you....as you age, fat tends to settle in the abdominal area. Because of disease risks, abdominal fat is one of the worst areas to have body fat. Do more pushups on the ball with knee tucks!The pushup on ball with knee tucks requires more muscles to be activated, such as stabilizers, arm , chest, shoulder and core muscles. Building core strength is important for you to avoid injury and increase...

Read more »

Osteoarthritis: Treat with Exercise

A review article from the University of British Columbia in Vancouver shows that exercise does not increase the rate of knee damage in people with osteoarthritis, and usually reduces knee pain and disability (Canadian Family Physician, September 2009).If you develop pain in your knee that was not caused by an accident or trauma, your doctor will usually check you for known causes of joint damage. If he finds no cause, he will tell you that you have osteoarthritis, which means that he doesn't know why your knee hurts. Most people with osteoarthritis (not associated with trauma) are overweight, do not exercise, and/or have weak muscles that support knee movements.Osteoarthritis causes a higher incidence of disability than any other chronic condition....

Read more »

Burn Fat With Jump Rope

That's right! Burn more fat with jump rope exercises! Stop looking for the next big fat loss secret! Pull the jump rope out of the closet and starting burning fat!Here are 4 easy, effective ways to use the jump rope in your workouts:1. Do jump rope intervals for your cardio workout. A good 20-minute routine would be to jump rope for 1 minute and walk for 2 minutes. Do this rotation for 20 minutes. Try to jump as fast as you can.2. Jump rope for 10 minutes before your weight lifting workout. This technique will really get your heart rate up.3. Jump rope for 30-45 seconds between each weight lifting set. These lower body cardio blasts will really get your heart rate up.4. Jump rope for 10 minutes after your weight lifting workout.All of...

Read more »

Perseverance And Weight Loss

Perseverance, or not giving up will give you the permanent weight loss and fat loss you want! You can have the right meal plan and a great workout program but you will always fail if you don't have perseverance! That stay-with-it attitude, no matter what happens....that formula will give you success with anything in life!I was thinking today about what motivates people to do what they do....I'm not a psychologist so I looked at myself....there's alot of things that have motivated me to do certain things: fear, peer pressure, not wanting to let others down, searching-for-answers, enjoyment, determination, etc.Why did I start exercising at a young age? We knew nothing about childhood obesity. Here is my exercise program growing up: playing...

Read more »

Preventing Loss of Muscle Strength with Aging

As you age, you lose muscle size and strength much faster than you lose endurance or coordination. Researchers at the University of Nottingham in England show that a major cause of loss of muscle is that aging prevents muscles from responding to insulin and that exercising helps to slow this loss of muscle size and strength (The American Journal of Clinical Nutrition, September 2009).Insulin drives amino acids into muscles to help them recover from exercise and maintain their size. Researchers traced radioactive amino acids and showed that insulin drives the amino acids into muscles much more effectively in 25-year-olds than in 60-year-olds. They also showed that the blood flow in younger people's legs is much greater and supplies far more...

Read more »

You Need A Meal Plan

Everyone needs a meal plan! You need to have some sort of idea of what you are going to eat for the day. If you don't have a meal plan, you might eat anything at any time! If you have a plan, you are more likely to follow it or at least eat similar foods.Haphazard eating or grazing is probably the biggest killer of meal plans! And, if you don't have a meal plan, grazing with high-calorie and high-fat foods will skyrocket your calories day after day.....you know where that leads.....Its the same story folks, a caloric imbalance is the cause of weight gain (consuming more calories than you burn in a day). If you want to speed up your metabolism and burn more calories then exercise regularly (strength training and cardio exercise). Also,...

Read more »

Use Massage Therapy To Recover From Intense Exercise

Use massage therapy to recover from intense exercise. Getting proper rest is also a big part of recovering from exercise. Your muscles might need 48-72 hours between intense weight training workouts. Young people usually need even more rest between weight training workouts.If you treat your soft tissues (muscles, skin, tendons, etc.) better, you will find that your workouts will be more efficient. You will also be less susceptible to injuries. A tight, rigid and fatigued body is a precursor to certain injury. Find a massage therapist (type) that works for you and your exercise goals. There are hundreds of types of massage therapies. I will discuss a few just to give you an idea of what to look for.Active Release Techniques - Active Release...

Read more »

Eat To Build Muscle And Control Binge Eating

Eat to build muscle and control your binge eating during the day so you don't overeat when you do eat! Do this by eating small meals every 3-4 hours (never skip breakfast) to keep your metabolism ramped up. Building muscle will also speed up your metabolism.Another way to control your hunger pangs is to eat protein with every meal. You don't need to do protein shakes...just eat the right foods. Research has proven that protein keeps blood sugar levels more steady and helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high. Eat more protein to repair tissues and build muscle....I have always said to get your nutrition mainly from food...there's...

Read more »

My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course!

My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course will help you manage your fat loss and weight loss day-in and day-out! THIS e-Course is ABSOLUTELY FREE! 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 this 7-day e-Course!Staying on your fat loss track through all the events of life can sometimes throw you off kilter...this 7-day e-Course will tell you exactly what to do!Are you still doing the same poorly designed workouts and getting the same "little or no success results" from your workouts? This can leave you feeling OVERWHELMED AND READY TO GIVE UP! YOU WILL GET FREE FAT-BURNING WORKOUTS WITH THIS e-Course!And,...

Read more »

What Causes Prostate Cancer?

We don't know what causes prostate cancer, but a study from Harvard School of Public Health shows an association between the common sexually transmitted infection, Trichomonas vaginalis, and risk of the type of prostate cancer that kills (Journal of the National Cancer Institute, September 9, 2009). Researchers analyzed blood samples collected in 1982 from 673 men who were diagnosed with prostate cancer more than ten years later. Trichomonas vaginalis infection was associated with a more than triple risk for the type of prostate cancer that kills.Trichomonas vaginalis infects about 174 million people each year and is the most common non-viral sexually transmitted infection. Up to three-quarters of men infected with Trichomonas vaginalis may...

Read more »

Eat Less, Burn Fat And Lose Weight

Eat less food, burn fat (with regular exercise) and lose weight! While its true that you inherit a certain body type, 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 "bad" 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...

Read more »

A Weight Belt Hinders Core Strength Development

Should you use a weight belt when doing exercises like squats and deadlift? The answer is generally no.Unless you are a powerlifter using super heavy weights, you shouldn't use a weight belt. You need your body to develop core strength and stabilization without the help of a weight belt. If this means lifting a little lighter load to develop core strength then that's okay! Don't let your ego lead to low back injuries! If you are recovering from a low back injury, a weight belt could come in handy until you recover. In this case, tighten your belt during the lift and loosen it between sets. Research shows that your blood pressure can significantly elevate during the lift while wearing a belt. As a general rule, you want your body to...

Read more »

Athletic Abs Training System

My Fitness Hut’s Athletic Abs Training System will give you the sculpted, toned abs that you want! And, you will build those abs using 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! That is the essence of my Fat Blaster Athletic Training System, which is training movements and not just muscles! Some of you are competitive athletes and some of you are not. Competitive athletes should try Sports Fitness Hut’s Athletic Abs Training System!This training system has 3 levels:...

Read more »

Fitness And Nutrition Assessment

So, what will a fitness and nutrition assessment tell you? Well..... Identify your fitness goals and determine why your fat loss and weight loss efforts have failed or succeeded in the past. You also have to get your motivation right for your exercise program to work for you. This step takes you being "very honest" with yourself! Sometimes it is a painful process. You will learn your body composition (body fat % vs. lean mass %). You will also learn "where you are fat." Excess abdominal fat has been shown to be a precursor to diseases such as cancer.When's the last time you had your body...

Read more »

Use Lactate Threshold instead of Maximum Heart Rate

My report on the unreliable Maximum Heart Rate formula brought many questions on how heart rate SHOULD be used for training. Competitive athletes often use a guide called lactate threshold (LT). When you exercise, your muscles require oxygen to convert food to energy. If you exercise so intensely that you cannot get enough oxygen, lactic acid accumulates in your muscles and spills over into your bloodstream. This makes your muscles more acidic which causes terrible burning, and you to become short of breath and slow down as you struggle to get more oxygen. Your lactate threshold occurs when you exercise at the highest average heart rate you can maintain for 45-60 minutes. RoadBikeRider.com offers the following guidelines for cyclists; the...

Read more »

Warmup To Workout Hard!

Don't waste time when you warmup for your workout! Your warmup should get you ready to workout hard! Warmup is not a time to play around or talk with your friends!A good dynamic warmup is a MUST before your workout. A dynamic warmup will prepare your body best for a tough workout. Do static stretches after your workout (when muscles are warm) to increase your range of motion.During your dynamic warmup:1. Make sure your "power center" is flexible. Your "power center" consists of the glutes, hips, quadriceps and hamstrings. This area of your body is prone to some hard-to-recover-from injuries! 2. Your hip flexors need to flexible. Tight hip flexors cause many problems, including problems with your glutes and hamstrings. 3. When you warmup,...

Read more »

NSAIDs Interfere with Proper Training

Ibuprofen and other NSAIDs (Non Steroidal Anti-Inflammatory Drugs - Motrin, Advil, Alleve and so forth), taken before or after exercise, interfere with the benefits of training for fitness and athletic competition because they delay healing of damaged muscles (British Journal of Sports Medicine, August 2009). You train for sports by taking a hard workout that damages muscles and makes them feel sore. You then take easy, less intense workouts for as long as it takes for the soreness to go away. Only then should you take intense workouts again. Swimmers take hard and easy workouts every day, but athletes in virtually all other sports allow at least 48 hours between intense workouts.Biopsies done the day after a hard workout show bleeding into...

Read more »

Nutrition Tips For Weight Loss Management

Here are some nutrition tips for successful weight loss management. Sixty to 70% of your weight loss and fat loss success or failure will depend on what you eat and how much....So here it is: some broad nutritional guidelines: Make the commitment to change your eating habits no matter what it takes...this commitment will help you overcome the stumbles and setbacks along the way. Start keeping a food journal as soon as possible! Research has proven that you will have a better chance of succeeding with your nutrition 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 and avoid binge eating and emotional...

Read more »

Feed Your Muscles And Get Lean

If you want to build muscle, burn fat and get lean then feed your muscles before your weight training workout......you will need energy for your workout and you want to continually provide nutrients to build muscle on your body.....Pre-workout nutrition should mainly include carbohydrates and proteins. If you haven't eaten properly, a protein shake will work in a pinch.....Your body depends heavily on fuel from carbohydrates (glycogen) for energy during an intense weight training workout. Eating fruits, vegetables, smoothies, etc. 1-2 hours before a workout will build up your glycogen stores. I ALWAYS PREFER TO GET MY NUTRITION FROM FOOD...BESIDES, SUPPLEMENTS AND DRINKS ARE EXPENSIVE AND MANY OF THEM DON'T WORK!If you are a protein shake...

Read more »

Combining Yoga And Weight Training

Combining yoga and weight training can have mental, emotional and physical benefits. If you've been thinking about taking a yoga class, go right ahead. You need to learn to do yoga correctly to get maximum benefits. According to a study commissioned by the American College of Sports Medicine, combining yoga and weight training helps you with anxiety, tension, energy and fatigue. Weight training helped most with producing positive moods. Yoga provided the most benefits with anxiety reduction and calmness. Of course, weight training also provides other physical benefits such as improved strength, bone density and metabolic health.Personally, I don't practice yoga. But, I am for any activity that promotes health and fitness. If you're...

Read more »

Does Late Night Eating Cause Weight Gain?

Late night eating can add unwanted pounds to your physique---depending on how much you eat during the entire day! Late night eating will not, in and of itself, automatically make you gain weight.If you consistently eat more calories than you burn (caloric surplus), you will consistently gain weight and add on body fat, no matter when you eat. If you do eat a late night dinner, think about what you have already eaten that day. This will help you stay on track with your daily caloric intake goals. So, high-fat fast food is probably not a good idea for your late night dinner! The same goes for late night snacks---it all adds up, no matter when you eat it. If you like sugary snacks, the calories can add up fast and get out of control! Personally,...

Read more »

Gym Class Wallflower To Fitness Enthusiast

"I Was A Gym Class Wallflower" is an article contributed by Heather Dugan, my good friend, voice-over talent, fitness enthusiast and professional traveler: It’s true. Pressed against the cafeteria wall, hoping to camouflage my lack of athletic experience and skill as blasé disinterest–that was me. This surprises all those who missed my mandatory sixth grade gymnastics routine–heavy on dramatic spins and arm flourishes that did little to hide the fact that my abilities were limited to somersaults, ballet-style cartwheels and half of a back walk-over (as I recall it, half of my three minute routine was spent ineffectively attempting to kick my way back out of a backbend…riveting humiliation when viewed on a TV monitor outside the cafeteria...

Read more »

Drink Fewer Calories, Lose More Weight

Drink fewer calories and lose more weight by eating most of your calories! One quick way to "blow a hole" through your meal plan is to drink too many empty calories contained in drinks like sodas, sugared fruit juices and designer coffees. These are empty calories because they do very little to keep you full (satiety) and you end up eating more! A 12-ounce can of soda has as much as 13 teaspoons of sugar in the form of high-fructose corn syrup (HFCS). If HFCS is the first or second ingredient listed, the product is heavily "laced" with HFCS. Nutritionists point to HFCS consumption as a major player in the nation's obesity crisis (the fact that we eat it is the real problem).Foods that contain protein or fiber are examples of what you...

Read more »

Your Appendix is Not Useless

You may have had your appendix removed because doctors believed that it was a useless vestigial organ. Now researchers have found that it serves as a storage tank for healthful germs that live in your intestines. These good bacteria help to break down food so you can absorb its nutrients. They also prime your immune system to recognize harmful germs and prevent them from invading your body, prevent your immune system from attacking your own body to cause auto-immune disease, and produce immune factors that may prevent colon cancer (Microbiology, February 9, 2009).When you have diarrhea, bad bacteria can remove the good bacteria in the intestines and colon. A study from Duke University shows that the bad bacteria cannot dislodge the good bacteria...

Read more »

Bodyweight Exercise At Home

Doing bodyweight exercises at home is one of the most convenient ways to stay fit! A 20-30 minute bodyweight workout doubles as a strength and cardio workout. And, you don't have to waste time going to and from a gym!Doing compound bodyweight strength exercises will "lean out" your body. These types of exercises work major muscle groups and many times are full-body strength exercises. Squats, pullups, lunges, bentover rows, inverted rows and pushups are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on "mirror exercises" like bicep...

Read more »