Improve Weight Loss The Next 6 Months

If you have been unsuccessful with your weight loss the first 6 months of this year, improve by making needed changes. If you do the same things over and over, you will get the same disappointing results. You may need my weight loss e-course to improve your weight loss techniques or learn how to lose weight from scratch. Either way, losing weight and keeping it off is not always easy to achieve. 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!There are reasons why this country has an obesity epidemic. All of the reasons have to do with behavioral habits...

Read more »

Caffeine to Improve Performance in Sports

Caffeine preserves muscle sugar. The limiting factor in racing in any sport is the time that it takes to get enough oxygen into your muscles to burn food for energy, so anything that requires less oxygen allows you to race faster. Sugar stored in muscles, called glycogen, requires less oxygen than fat or protein. Anything that helps you keep sugar in muscles longer gives you greater endurance.Since caffeine is abundant in our food supply (coffee, tea, colas, chocolate and so forth), most people consider it to be very safe. However, Italian researchers report two bicyclists who took massive overdoses of caffeine and developed severe low blood levels of potassium that can cause irregular heart beats and sudden death (Clinical Journal of Sport...

Read more »

Brown Rice Reduces Diabetes Risk

Researchers at Harvard Medical School report that replacing 50 grams of white rice daily with the same amount of brown rice lowers the risk of type 2 diabetes by 16 percent, and replacing the same amount of white rice with whole barley or wheat lowers diabetes risk by 36 percent (Archives of Internal Medicine, published online June 14, 2010). Those who ate five or more servings of white rice per week were 17 percent more likely to become diabetic than those who ate less than one serving per month. Those who ate two or more servings of brown rice per week were 11 percent less likely to develop type 2 diabetes than those eating less than one serving of brown rice per month.White rice causes a much higher rise in blood sugar than brown rice does....

Read more »

Burn Fat With Power Workout

If you need to burn fat sooner, power up your workouts. It is a proven way to burn fat and shape your body.A common problem that exercisers run into all the time is---"I have hit a wall (plateau)!" All of the early success associated with starting an exercise program can send you into a tailspin when you reach a plateau. You become frustrated and wonder "what am I doing wrong?" You probably just need to change up your exercise routine and you'll be okay.There are many ways to change up an exercise routine----do new exercises, adjust the intensity, adjust the amount of weight, adjust the repetitions/sets,...

Read more »

Cardio Blasts Burns Fat, Saves Time

Doing cardio blasts burns body fat and saves you valuable time this summer. You want effective, fat-burning workouts and not 1-2 hour workouts with small results.Combining your weight training and cardio workouts is a proven fat-burner and muscle builder. Its pretty simple, but a very tough way to do your workout! Remember that cardio exercise doesn't have to be aerobic. Aerobic exercise is an activity that is done continuously for more than 2 straight minutes (like running on a treadmill). Research has proven that the heart health benefits of anaerobic exercise (short bursts like jumps...

Read more »

Burn Fat, Build Muscles, Lose Weight

Burn fat, build muscles and lose weight---weight loss is last in the order. With fad diets like the HCG Diet out there, people are looking for any shortcut to lose weight. That is the wrong formula to change your body to lean and toned. Eat healthy and train smart and hard to reach your goals. For example, you don't want to radically reduce your carbohydrate intake (low carb diet). Carbohydrates (stored as glycogen) are your body's preferred source of fuel during exercise. The key is to eat the right kind of carbohydrates, such as fruits and vegetables. Your body also needs adequate proteins and fats to function properly. At some later point, you can try methods like carb cycling to burn fat. But always start with the basic food foundation...

Read more »

Skin Cancers Linked to Human Papilloma Wart Virus (HPV)

Recent research shows that both squamous cell skin cancers and actinic keratoses (pre-cancers) are caused by a combination of ultra-violet light exposure and infection with HPV, the Human Papilloma wart virus (Expert Review of Dermatology, April 2010). Some types of HPV are already known to cause cervical, head and neck cancers.Most, if not all, actinic keratosis cells are infected with HPV (New England Journal of Medicine, May 15, 2003). Dr. Eggert Stockfleth, of the Charité Hospital in Berlin, found specific types of HPV (21, 5, 8, 16 and 18) that convert normal skin to the pre-cancerous actinic keratoses, which may then progress to become squamous cell carcinomas (Disease Markers, April 2007). To block this process before it begins, Dr....

Read more »

HCG Diet, Don't Do It!

Don't use the HCG Diet (Human Chorionic Gonadotropin) to reach your fat loss and weight loss goals! Yes, you might lose major weight in a short time with the HCG Diet. But, as soon as you begin to eat regularly, you will regain that weight (and even more). You will be a yo-yo dieter. Your health will suffer.You cannot lose 40 pounds in 15 days without losing muscle mass. Don't do the HCG Diet or any similar fad diet. In fact, most of your weight loss will be muscle mass. THAT IS EXACTLY WHAT YOU DON'T WANT TO DO!Don't look for short-term weight loss solutions! Fat loss is more important than weight loss. And, you will be healthier and leaner by burning fat, building muscle, eating healthy and losing weight (and keeping it off).I have...

Read more »

Protein After, Not During, Exercise

High-protein meals eaten immediately after hard exercise have been shown to help athletes recover faster, but the data that taking protein during exercise improves an athlete's performance is extremely weak.Researchers from the University of Birmingham, UK, showed that adding protein (19g/hour) to a sugared drink does not improve one-hour cycling time trial, maximum power; or post exercise isometric strength, muscle damage (CPK) or muscle soreness (Medicine & Science in Sports & Exercise, June 2010). Protein also does not help athletes cycle faster in a 50-mile time trial (Medicine & Science in Sports & Exercise, August 2006). Most studies showing that adding protein to a carbohydrate drink improves performance were in people...

Read more »

Reduce Cellulite With Exercise And Diet

Cellulite reduction advertisements are deceiving. Don't buy in to quick cellulite reduction stories! As usual, your best bet in reducing cellulite is with regular exercise and a healthy diet. Here is a cellulite advertisement I read just the other day:"The only clinically proven dietary supplement to help reduce cellulite in 47 days!" (this statement has not been examined by the Food And Drug Administration)"This scientifically advanced version.....can really help give millions of women the sexy bottom lines they dream about, and that's a formula for success that women everywhere find as easy to swallow as these little brown pills."Save your money! I will tell you the best way to deal with your cellulite problem. Cellulite is collections...

Read more »

Burn Fat With Front Chop

Burn more fat with the front chop....burn more fat with full body exercises like the front chop. Make the most of your workout time with full body strength exercises. You will burn more calories, fat and better tone your body. You will also burn more abdominal fat with the front chop! You can do this exercise as a regular strength exercise or power (full-speed) exercise. Because of speed and intensity, power exercises help you burn more fat during and after your workout.Besides burning abdominal fat and helping sculpt your six pack abs, front chops are great for improving your flexibility....

Read more »

Cardio That Burns Fat And Saves Muscle

Do your cardio to burn fat and save your muscle mass! If you are regularly doing 60-minute cardio sessions, you are losing some muscle mass. 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. 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...

Read more »

Lose Weight With The Right Process

You need to know how to lose weight or you will probably not be successful with long-term weight loss. Sure, anyone can starve themselves and lose 15-20 pounds in a week. But, the weight will return with a vengeance as soon as you begin to eat normally again. You will gain more weight than you previously lost!Frustrated? You may need my weight loss e-course to improve your weight loss techniques or learn how to lose weight from scratch. Either way, losing weight and keeping it off is not always easy to achieve. 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...

Read more »

Osteopenia And Osteoporosis Prevention

You can help prevent osteopenia (less than normal bone density) and osteoporosis with regular weight training. You should get a bone density test if you've never had one performed. It takes about one minute for the test. Everyone needs some type of full body weight training (this includes bodyweight exercises). If you only run or bike for exercise, it won't protect you from developing osteopenia or osteoporosis. Cycling is a great exercise to improve cardiovascular health and it targets many major muscle groups. But, recent research shows that male cyclists are susceptible to osteopenia. Osteopenia can often lead to full blown osteoporosis. Pam Hinton (co-author of the study), associate professor of nutritional sciences at the University...

Read more »

Shape Your Butt Faster By Working Out Less

Shape your butt faster by working out harder and smarter in less time! Its that simple. Fire up your butt muscles first! Your glutes are probably not firing properly because of inadequate neural drive from the central nervous system. In other words, it is probably not an issue of strength. First, you need to lengthen tight muscles. The stretches are listed as follows (use self myofascial release with foam roller before doing these stretches):1. Hip Flexor Stretch2. Quadriceps Stretch3. Bodyweight Lateral Lunges (pictured above)Then, you need to activate (fire up) your glutes with these...

Read more »

Summer 20-Minute Fat-Burning Workouts

Try 20-minute Summer Fat-Burning Workouts to get in shape. That's right, all it takes is 20 intense minutes to burn fat and get your body lean and toned.Summer is a busy time for everyone. A shorter workout will fit your busy schedule. You might have to change your thought process about how you workout. You don't have to spend 2 hours in the gym to see fat loss results. You will actually get better results with shorter, more intense workouts. And, that gives you more time to do more important things in your life. Burn more fat by working large muscle groups, not by working out longer! Maximize...

Read more »

Summer Travel Exercise Tips

My Summer Travel Exercise Tips will help you stay lean and toned during your busy summer. You can easily put on 20 pounds of fat during a 2 week summer vacation! Have fun on your vacation----and do fun exercises and workouts. Check my article on a summer fat-burning beach workout. So, here's some summer travel exercise tips: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. Get a stability ball, medicine ball and dumbbells to do exercises anywhere, anytime.3. Walk 30 minutes every day during your vacation.4. Exercise at your hotel while on vacation.5. Don't...

Read more »

Summer Fat-Burning Beach Workout

If you're hanging out at the beach this summer, here's a good summer fat-burning workout for you. All it takes is an intense, 20-minute workout and you can go back to having fun at the beach. This is also a perfect workout to do on any vacation this summer. Do one exercise after the other with little or no rest between exercises. Do this workout in the sand!1. Squat jumps, 10 repetitions, fast2. Walk 1 minute3. Sprint 15 seconds4. Walk 30 seconds5. Bentover dumbbell rows, 10 repetitions6. Plank, 10 repetitions, 15 second hold7. Walking lunges (pictured above), 10 steps each leg8. Seated knee...

Read more »

Summer Weight Loss e-Course

My Fitness Hut's 7-Day Weight Loss e-Course will give you the boost you need to start good exercise and eating habits. Sometimes, all you need is a boost to get you started in the right direction.Weight loss motivation usually begins when you have become motivated to improve in other areas of your life. I'm not a psychologist, but I am a human. I know that when I am "messed up" in other areas of my life, it can sometimes be hard to exercise regularly and lose weight or maintain weight. Its also easier to eat those fatty "comfort foods" that pack on the pounds quickly.I'm guessing you're not...

Read more »

Training on Depleted Glycogen Stores?

An article from Australia shows that novice exercisers who train after skipping breakfast have higher muscle levels of glycogen (stored sugar) than those who train after eating breakfast (Journal of Science and Medicine in Sport, May 2010). When you run out of stored muscle sugar, you have to slow down, so having more sugar stored in a muscle should help you exercise longer. The faster you exercise, the greater the percentage of sugar that you use for energy. However, starting workouts with depleted stores of glycogen will not benefit competitive athletes who train for many hours each day, because restricting carbohydrates will cause them to tire earlier and thus do less work.In another study, researchers asked competitive athletes to train...

Read more »

Best Summer Weight Loss Tip--Stay Active!

The best summer weight loss tip I can give you is to stay active and do your regular workouts. If you eat reasonably healthy, you will lose weight and burn fat.Here is a question that relates to summer exercise or any time of year: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 A: 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....

Read more »