Intense Exercisers Have Longer Telomeres

Researchers in Homburg, Germany showed that 50-year-old men who ran more than 50 miles per week at a fast pace had telomeres (chromosome caps) that were almost the same length as those of 20-year-old runners on the German National Team, and more than 40 percent longer than those or inactive men of the same age (Circulation, December 2009). This is astounding because shortened telomeres represent aging.The active ends of the genetic material (chromosomes) in cells are covered with a layer of proteins called telomeres. If they weren't, the exposed ends of the genetic material would stick to anything nearby and the cells would die. However, each time a cell divides to make two cells, a little bit of the telomere is removed. Eventually the telomere...

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Fat Loss And Weight Loss Education

Fat loss and weight loss success starts with education. You MUST know what to do, when to do it and how to do it. Once you have the right information to achieve fat loss and weight loss, you MUST work hard, persevere and make no excuses.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...

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Marching Bridge Tones Butt, Stabilizes Core

Use the marching bridge exercise to tone your butt and stabilize your core. The marching bridge will also strengthen your lower back. Many people develop low back problems because too little time is spent strengthening the muscles of the lower back.1. Start by lying on your back with your knees bent and your hands by your sides.2. Lift your body off the ground into a straight line and brace your torso (like taking a punch to the gut). Don't let your body sag. 3. Lift your right leg, contract your glute and hold for 3 seconds. Lower your leg and do the same with your left leg. That's one...

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Ab Ball Curl Up

The ab ball curl up is a good core exercise if done correctly. Your rectus abdominis (6-pack part of your abs) and obliques should do most of the work.Lie on your back on the ball, knees bent about 90 degrees, hands behind head and feet flat on the floor.Lie on the ball so that your back hugs the ball. Your shoulders and neck shouldn't assist your abdominals during the movement.The movement should be slow. Curl up and bring your chin towards your chest (to about 45 degrees). Curl up through the upper back and not the neck. Brace your abs during the movement (as if someone is going to punch...

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Weight Lifting Rules for Middle Age and Beyond

Many middle-aged and older people have started to lift weights, since extensive data show that lack of muscles increases risk for diabetes, heart attacks and premature death (British Medical Journal, September 2009; Journal of Physiology, September 2009). However, within the first few weeks of their new weight-lifting programs, most get injured and quit.Usually they are injured because they try to train like younger men: by picking the heaviest weight that they can lift ten times in a row, resting and repeating that set two more times. Then they feel sore for the next few days and when the soreness lessens, they lift heavy weights again, usually two or three times a week. This type of training almost always injures older novice weight lifters...

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Beat Childhood Obesity With Active Lifestyle

Beat childhood obesity by training your kids to have an active lifestyle and to eat healthy. Here is a question I answered from a client:Client Q: Mark, I have a question? What do you struggle with? I think of you as this fitness god, but let's know you better.... ya know.Mark's Q: Great question! I'm definitely not a fitness god! But I made a commitment to fitness years ago and that's the key! But, I had alot of help! Let me explain:1) I grew up in sunny New Mexico so I played outside almost everyday. That leads to an active lifestyle of games, walking, running, etc. Fun exercise is the best exercise. Even today, I do exercises that I like (there are tons to choose from)!2) I participated in organized sports from age 5 to age 21....

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Sculpt Your Body With Weight Training

If you want to sculpt your body, do more weight training exercises! Do more weight training exercises that test your balance, coordination, strength and flexibility! This might require that you put that old favorite workout on the shelf and try something new! If you do, I guarantee you will burn more fat and lose more weight!Try some of these weight training exercises:1. Incorporate many one-legged exercises such as power step ups (pictured above), single leg squats, single leg good mornings, single leg medicine ball exercises, etc. These types of exercises are more intense than two-legged...

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Fat Loss Workout

If you want fat loss, your workouts need to be intense enough to burn fat. It is that simple. To do this, you might need to make some changes to your workout program! If you are taking 5 minutes between exercise sets (talking to friends), that probably won't get the job done. If you have a workout partner who is not serious about working out hard, find another workout partner. Work harder for a shorter period of time and you'll burn more fat and calories during and after your workout! An intense 30-40 minute workout will work just fine. Do as many compound strength exercises (with weights...

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Steam Engine Exercise

The steam engine exercise is a challenging core exercise that burns more fat. It is also a great full body exercise. If you want to burn more fat and calories during and after your workout, do more full body exercises. You should have adequate core stability and strength before advancing to exercises like the steam engine. Exercises like planks, bird dogs, bridges and cobras should be done before you proceed to exercises like the steam engine. 1. Stand with with your feet slightly wider than shoulder width, your hands behind your head. 2. Lift your left knee to waist level...

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Friday Bodyweight Cardio Workout

Its been a long week and sometimes you just need a good, short Friday cardio workout....If you're bored with running on machines or biking for cardio exercise, try a jumping bodyweight cardio workout! Jumping is one of the best ways to tone and shape your lower body and you won't get bored! You don't need any machines---just get your body ready for some very intense exercise. If you have knee or low back problems, this type of workout is not for you....Here is a jump bodyweight cardio workout:--jump rope, two feet, full speed, 1 minute--squat jumps, 10, full speed --jump rope, right foot, full...

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Bodyweight Exercise Workout Books

My Fitness Hut's Fat Blaster Bodyweight Workout Books feature my Fat Blaster Athletic Training System and include beginner, intermediate and advanced level workouts!My Fitness Hut's Fat Blaster Athletic Training System is the best and quickest way to give you that lean, toned body. And, according to research, you will also have superior heart health. One of the toughest things for people to understand is that you need to exercise using "your natural motions." No two bodies are exactly alike....that's why you shouldn't exercise exclusively on machines. Machines limit you to "that machine's" pre-determined...

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Bodyweight Exercise Series: Lower Body Circuit

Bodyweight lower body circuits will really burn more fat and tone your legs.Bodyweight lower body circuits are a tried and true method to burn more leg fat, increase strength/endurance and improve heart health. Since this workout is circuit-style, you also get the benefit of a great cardio workout. Do each exercise (10-12 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times. Here is a good bodyweight leg circuit program:--Bulgarian split squats--Step ups (with knee high platform), pictured above--Squat jumps, Depth Jumps (set...

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Blast Fat With Bodyweight Exercise And Running Cardio

Blast more fat with bodyweight exercise and running cardio. If you're bored with your cardio, just try this workout! You won't get bored again! You need to ramp up the intensity of your cardio workout to get better fat loss and weight loss results.Here is a good workout for you to try....you don't need any weights, medicine balls, resistance tubes or stability balls....you just need your body to do this workout.Part 1--Warmup on treadmill - run three minutes at moderate pace--15 minute cardio interval rotation: 1 minute run, 2 minutes walk (running outside will give you better results)Part...

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Eggs Do Not Cause Heart Attacks

Eggs have not been shown to increase risk for heart attacks, according to an an extensive review of the world's scientific literature in the American Journal of Lifestyle Medicine (July-August 2009). For example, the Physician's Health Study followed doctors for 20 years and showed no association between eating eggs and heart attacks or strokes. However, the doctors who ate lots of eggs did die earlier than those who avoided eggs, possibly because they also ate more bacon, sausage and butter.The concern that eating eggs can cause heart attacks comes from the fact that eggs are one of the most concentrated sources of dietary cholesterol. Indeed, adding one egg per day can raise blood cholesterol levels by one to three percent. However, virtually...

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Bodyweight Exercise Series: Ab Ball Rollout

The bodyweight ab ball rollout is a great core exercise that doesn't put your low back at risk for injury. At the same time, this exercise requires that you have an adequate amount of low back muscle strength and stability. Finish Start1. 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...

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Bodyweight Plyometric Workout Blasts Fat

Bodyweight plyometric workouts will blast more fat because they are very intense! And, one-legged jumping exercises are more intense than two-legged jumping exercises. Shorten and intensify your workouts with jump training (plyometrics)! Plyometric workouts also blast 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 jump exercises. Bodyweight 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,...

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Muscle Growth Hindered by Obesity or High-Fat Diet

A study from the University of California, Davis shows that a high-fat diet prevents exercising mice from enlarging their muscles (Journal of Physiology, December 2010). The mice received either a low fat, high carbohydrate diet or a high fat, low carbohydrate diet for 14 weeks. Each group was divided into those who performed progressive resistance exercises with their plantaris muscles or those that did not do this exercise. Those who exercised on the low fat, high-carbohydrate diet had substantially larger muscles than those who exercised on the high-fat diet. Chemical analysis of their muscles showed that the high fat diet group had lower levels of polysomes (Akt and S6K1) necessary for making protein.If this study can be applied to humans,...

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Isometric Bodyweight Workouts

Isometric bodyweight workouts help you build strength and burn fat without moving much. Exercise without much movement you say? Keep talking right?!Isometric exercises are very underrated. They are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length. For example, pushing against a wall and holding for 30 seconds causes an isometric contraction. You should strength train your muscles with all contraction types (eccentric,...

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Athletic Bodyweight Workouts Blasts Fat

Athletic bodyweight workouts will blast fat from your body like never before...just try a workout and see for yourself! Athletic bodyweight workouts are very intense and will improve your body's composition (fat loss, more muscle). These workouts will sculpt your body without your joints taking a pounding from lifting heavy weights! To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. Also, you will really burn fat and shape your bulkier, fast twitch muscle fibers when doing exercises at full speed! Athletic bodyweight circuit...

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Tabata Bodyweight Workout Burns Fat

A Tabata bodyweight workout is a good way to burn more fat and change up your workout routine. If you're looking for a way to break out of your fat loss plateau, try a Tabata bodyweight workout. Tabata is a very intense interval training technique. It is a great way to burn more calories and fat during and after your workout! You will need one bodyweight exercise (like squat jumps) and 4 minutes! Yes, only 4 minutes! Tabata bodyweight training works this way:1. After a 5 minute warmup, choose a bodyweight exercise.2. Do as many repetitions as you can for 20 seconds.3. Rest for 10 seconds.4....

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