Burn Fat Faster with Speed Ladder Drills

Speed exercises such as ladder drills help you change up your workout intensity with short bursts to burn fat faster. The more intense your workout, the more fat you will burn. Quality workouts (and not time spent) are the key to fat loss and weight loss success.

Speed ladder drills will also improve your quickness, agility, balance and coordination.

You can also break through your fat loss and weight loss plateaus by changing up your workouts with short bursts. Ramp up the intensity and you will make more progress--sooner!

Research at Duke University, directed by Dr. Cris Slentz, supports high-intensity exercise for better fat loss. The eight-month study showed that people could lose weight with exercise and no dieting. Those who exercised intensely (especially using interval training) lost much more fat than those who exercised moderately.

According to the research, the high-intensity exercisers had these advantages over the low-to-moderate intensity exercisers:

--more release of fat from cells
--more fat used as fuel during exercise
--increased metabolic rate after exercise

Speed ladder drills are very intense exercises and a good change of pace from your regular routine.

Download your FREE 10-Minute Fat Burning Workouts now!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! 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 Fat with Cross-Body Mountain Climber Exercise

Do cross-body mountain climbers if you're serious about burning more fat and sculpting your body.

The cross-body mountain climber is a versatile exercise in that you can do it on level ground, on an incline, as a warmup, as cardio or as a workout exercise. I like to include cross-body mountain climbers as part of a bodyweight cardio session.

It is one of the best and toughest exercises out there. Challenge yourself and do this exercise full speed for 8 sets of 45 seconds each.

It is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders. You will need high levels of core strength to do this exercise the right way for each set.

Do the cross-body mountain climber this way:

1. Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don't let your hips sag and don't point your butt in the air during this exercise.

2. Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don't let your foot touch the ground as you do the movement.

Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions.

If you are doing the mountain climber exercise then just add on the cross-body mountain climber!

Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!

"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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Lose 60 Pounds with Short Burst Workouts

Yes, you too can lose 60 pounds over a reasonable time period using short burst workouts. This is not some quick weight loss program. This is a fat loss program designed to transform your body and keep the weight off!

Get your fat loss with hard, smart workouts and healthy, managed nutrition. Just read this testimonial of My Fitness Hut's Fat Blaster Athletic Training System:

"I have lost over 60 pounds in the last 5 months using My Fitness Hut's workout programs, nutritional advice and just staying with it and not quitting....and my body fat percentage has decreased from 45% to under 30%!" ---Jorge P.

As with anything, if you stay with it and have a good roadmap, you'll probably be successful. Many of you have not succeeded with your fat loss and weight loss because you either relied on bad information or you gave up too fast.

Stop guessing about fat loss and follow my proven fat loss process---day in, day out to get the body you want year in, year out.

And, stop wasting your money on fat-burner supplements! If you expect fat-burner supplements to give you a lean and toned body, you will always be disappointed!

Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!

"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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Is Your Weight Loss Like Fool's Gold?

When could your weight loss be like fool's gold? When your weight loss won't last. I have seen real fool's gold. It looks like real gold but its counterfeit compared to the value of real gold.

There were many broken-hearted gold rushers in "them thar hills" who found fool's gold. It looks pretty but won't stand the test like real gold.

What about your weight loss? Will it last? Or, will you weigh 30 pounds more in 2 months than you do today? Sure, you can starve yourself and lose 20 pounds in 2 weeks. But, when you begin to eat again, you will put the pounds back on. Adopt healthy eating habits that you can maintain over the longhaul.

Quick weight loss implies that its something that probably won't last. Weight loss and beauty is not worth much without health! It does you no good to look great if your body is a total wreck and unhealthy.

And, you can lose weight without exercise. But, if you don't change your body from fat to lean (more muscle mass), you will put the weight back on. Stop buying fool's gold. It hurts your confidence and pocketbook.

Here are some examples where many have relied on "fool's gold statements" to lose weight:

The Federal Trade Commission list these false advertisements:

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

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

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

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

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

Stop buying "fool's gold weight loss lies and products" and invest in yourself with hard work and smart eating.

Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!

"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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7 Items for Your Weight Loss To-Do List

With all the weight loss information bombarding the public, its no wonder people don't know what to believe. How many items have you added to your weight loss to-do list over the months and years? Did they work?

There's one fact that remains: companies continue to get rich selling lies and half-truths about weight loss but the obesity problem in our nation continues to grow. There's a disconnect somewhere.

YOU are responsible for your health and fitness. Stop looking for the next new fad diet or fitness gadget! Many times, common sense will save you money and heartache trying to slim down your body.

Would you believe this advertisement I read in a magazine?

"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."

I hope you didn't buy these little brown pills or any other weight loss pills!

Add these 7 items to Your Weight Loss To-Do List and you will be succeed:

1. Write it down until you have a good handle on your eating habits. 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.

2. Adopt an active lifestyle. This is a critical step to help you lose and manage your weight. Keep your fat-burning enzymes working during the day by standing and walking as much as possible.

3. Do strength training 3 days a week. Do full-body strength training to burn total body fat and build muscle mass to boost your metabolism. "Spot reduction" strength training won’t work. Your body knows where to "burn the fat." You must do more than cardio exercise to transform your body.

4. If you severely limit candy, donuts, cookies, sugary drinks, calorie-packed desserts and other sugary products, this will help you will burn dangerous belly fat (and total body fat) and lose weight.

5. Get the help you need from other people. Get an accountability partner such as a spouse, friend or personal trainer. You can challenge each other to exercise and make good food choices.

6. You must get enough sleep or your body won't work properly. Researchers have found that the less sleep the test subjects got, the higher their body mass index. The shorter sleep time altered the subjects hormone levels, energy decreased and appetite increased.

Decreased energy also affects your workout performance. The general rule is that you need about 8 hours of sleep a night. Some may need more sleep or a little less than 8 hours. Don't sabotage your exercise program and weight loss efforts by not getting enough shut-eye.

7. Eat smart. Eating smaller, frequent meals (every 3-4 hours) will keep your metabolism "revved up" during the day. Your metabolism will slow down if there are too many hours between meals. You are also less likely to binge eat.

Also, eat protein with every meal. Protein helps you feel fuller for a longer period of time (thereby eating less) and repairs your muscles after a tough workout. Protein also helps your blood sugar levels stay more steady when eaten with carbohydrates.

Get started on your weight loss to-do list!

Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!

"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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Speed Intervals Burn More Fat in Less Time

Do you really want to burn fat? Use speed intervals for cardio and you will see your body begin to sculpt faster. High intensity interval training (HIIT) is a proven fat burning cardio exercise.

Also, HIIT is the best way to burn fat (while saving muscle mass) in the shortest amount of time as well as increase VO2 Max. All that's needed is 10-20 minutes per session.

Here is an example of how speed intervals could work for you:

After a proper dynamic warmup (like jog progressively for 5 minutes), sprint for 60 yards and walk back to the starting line. The sprint has to be at maximum effort. Do this rotation for 10-20 minutes.

To continually challenge yourself, progress this cardio exercise to surfaces such as inclines, hills and stadium steps. Weighted resistance, such as vests, could also be used. Its just that simple! And that tough!

Other good speed interval cardio exercises are jumping rope, squat jumps, burpees, jumping jacks or mountain climbers. Do the intervals for 30 seconds and walk for 1 minute. Do this rotation for 10-20 minutes.

Try more speed interval cardio during your workouts and you will burn more fat!

Download your FREE 10-Minute Fat Burning Workouts now!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! 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 »

Top 5 Fat Burning Speed Exercises

Speed exercises help you change up your workout intensity with short bursts to burn fat faster. The more intense your workout, the more fat you will burn. Quality workouts are the key to fat loss and weight loss success.

Break through your fat loss and weight loss plateau by changing up your workouts with short bursts. If you have been doing the same workout for months or even years, your progress has probably stalled.

Research at Duke University, directed by Dr. Cris Slentz, supports high-intensity exercise for better fat loss. The eight-month study showed that people could lose weight with exercise and no dieting. Those who exercised intensely (especially using interval training) lost much more fat than those who exercised moderately.

According to the research, the high-intensity exercisers had these advantages over the low-to-moderate intensity exercisers:

--more release of fat from cells
--more fat used as fuel during exercise
--increased metabolic rate after exercise

Improve your fat loss success with my Top 5 Fat Burning Speed Exercises::

1. Speed shuttles will melt the fat off your body! Shuttles are very tough to do but are well worth the time. Ten to 20 minute shuttle workouts are all that it takes to burn calories and fat. Sprint intervals (flat ground or incline) work similar to shuttles.

2. Jump rope (one foot, two feet, slalom, shuffle, backpedal) exercises will burn fat and improve your balance and coordination.

3. Speed ladder drills are very intense exercises and a good change of pace from your regular routine.

4. Shuffles, back pedals, crossovers, form running and toe taps can be used as warmup exercises and full speed exercises during your workout.

5. Hip turn and hip flexibility drills are very challenging. They are also good warmup exercises and full speed workout exercises.

Work hard and have more fat burning success!

Download your FREE 10-Minute Fat Burning Workouts now!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! 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 »

My 10-Minute Interval Cardio Workout Today

Yes, I do 10-minute workouts often. They work to burn fat and keep boredom away (especially with cardio). When I do 10-minute workouts, I will usually do 3 of the workouts with at least 5 minutes rest between sessions.

Today, I did 30 total minutes of running interval cardio on the treadmill. I recommend, and usually do, 20 minutes of intervals. On some days, I will do 20 minutes, rest 10 minutes, and do another 20 minutes. I have also done 20 minutes in the morning and another 20 minutes at night.

Research proves that two 10-minute workouts will burn more fat and calories than one 20-minute workout. Doing a second workout during the day keeps growth hormone levels high throughout the day.

Here is how I did my three 10-minute cardio workouts on treadmill:

--Run fast, 1 minute
--Walk, 1.5 minutes
--Do this rotation for 10 minutes
--Rest 5 minutes
--Do 10-minute workout again
--Rest 5 minutes
--Do 10-minute workout again

This is how I run intervals outdoors on grass or astro-play turf (I can usually only do two 10-minute sessions or one 20-minute session):

--Sprint 60 yards
--Walk back to starting line
--Sprint 60 yards
--Do this rotation for 10 minutes
--Rest 10 minutes
--Do the 10-minute sprint workout again

Running outdoors is much tougher because you do all the work and you have to go against wind and generate your own momentum. My preference is to exercise outdoors. Run hard, run safe.

Download your FREE 10-Minute Fat Burning Workouts now!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! 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 »

In a Weight Loss Rut? Use 10 Minute Workouts!

Get off the couch and out of your weight loss rut! Start with my FREE 10-minute fat burning workouts. If you have been holding back because of past weight loss failures, get started again. I know you have 10 minutes in your day, right?

Whatever the reason, start your weight loss and fat loss again and don't stop. You CAN have that lean and toned body you want. But, you have to be willing to follow expert guidance. Be willing to try new things that you might not think will work. You can get a great workout in 10 minutes!

This is not some quick weight loss idea. These are tough workouts that will start changing your body. And you won't use fad diets and starvation tactics to only lose weight. You will get solid nutritional advice designed to help you develop good eating habits for a lifetime.

Actually, fad diets will place you further away from your weight loss goals as you yo-yo back and forth with lost weight and even more weight gain! A "quick weight loss only goal" is a short-term fix for your weight problem and will not ultimately help you attain your goals!

Set your mind to have a long-term vision about burning fat, losing weight and transforming your body. Afterall, you want long-term health and fitness, right? Get started already!

Download your FREE 10-Minute Fat Burning Workouts now!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! 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 »

10-Minute Workouts On-the-Go

Are you "on-the-go" this week? Take my free 10-Minute Fat Burning Workout with you and stay on track. Pack up your gym bag, dumbbells, medicine ball, swiss ball and be ready to exercise when you get a chance. Here are some more tips:

1. Working out at your office, at the park, at the lake or neighborhood obstacle trail are all good places to fit in one or two 10-minute workouts.

2. You could do two 10-minute workouts during your kid's team practice. Why sit around for 1-2 hours watching kids practice? Take advantage of the dead time and do your own workout.

3. Skip your afternoon frappuccino during work break and do a 10-minute workout.

4. You fill in the blank of when to fit in a 10-minute workout. Afterall, its up to you.

One reason to "exercise on-the-go" is that it takes away the "excuses" at the end of the day, "I'm too tired to workout" or "I don't have time to workout." The truth is that you have plenty of time during the day to get in your exercise!

Get in your workout today!

Download your FREE 10-Minute Fat Burning Workouts now!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! 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 »

Short Bursts Burn Fat Faster

Vary your workout intensity with short bursts to burn fat faster. The more intense your workout, the more fat you will burn. Stop spending 2-3 hours in the gym. Quality workouts are the key to fat loss and weight loss success.

Some of you can break through your fat loss and weight loss plateau by varying your workouts with short bursts. If you have been doing the same workout for months or even years, your progress has probably stalled.

Research at Duke University, directed by Dr. Cris Slentz, supports high-intensity exercise for better fat loss. The eight-month study showed that people could lose weight with exercise and no dieting. Those who exercised intensely (especially using interval training) lost much more fat than those who exercised moderately.

According to the research, the high-intensity exercisers had these advantages over the low-to-moderate intensity exercisers:

--more release of fat from cells
--more fat used as fuel during exercise
--increased metabolic rate after exercise

Here is a good tactic to use all the time: exercise at the location where you are currently. Fit in 10-20 minutes of exercise during "dead time." Ten minutes of exercise here and 10 minutes of exercise there works just fine. Two-a-day workouts will burn more calories and burn more fat than one workout.

Change up your workouts and burn more fat with my Free 10-minute workouts below!

Download your FREE 10-Minute Fat Burning Workouts now!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! 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 »

Burn Fat with 10-Minute Intense Workouts

Ten minute workouts? Yep. Burn more body fat by using more intense, effective workouts. Long, 2-hour workouts are a thing of the past. Shape your body better and faster in less time.

Got 10 minutes to workout? Sure you do....you could even do two 10-minute workouts on any day and still have plenty of time left to get things done. So, "I don't have enough time to workout" is never a valid reason for gaining weight.

Some of you need to ramp up the intensity of your workouts. Talking to friends during workouts doesn't work. Get your workout in and talk later! If you have been doing the same workout for months and months, you need a change. Try a 10 minute workout.

Here's what you get with my Free 10-Minute Fat Burning Workouts:

1. Do my short, interval cardio and bodyweight cardio sessions instead of long cardio sessions. All it takes is 10 minutes of intervals on the treadmill, grass or stepmill. This method will burn more fat than doing 60-minute cardio sessions that wastes away your muscle mass.

2. Circuit strength training sessions are very effective fat-burners. You will do light and heavy lifting workouts to challenge your body.

3. There are jumping exercises to really burn the fat and tone your body, especially if done at full speed. Its important to learn proper jumping and landing techniques to avoid injuries.

4. Doing a second 10-minute workout during the day keeps growth hormone levels high throughout the day. This will give you even more fat burn.

So, you could do one 10-minute workout in the morning and another 10-minute workout in the afternoon.

Get started today with your 10-minute workout. If you have to start out slow, that's okay. Just get started!

Download your FREE 10-Minute Fat Burning Workouts now!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! 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 »

Fat Loss Workouts for Busy People

Even busy people can burn fat and lose weight! There are no excuses...make it a priority to take care of your body even if you're crazy busy. You will look and feel better by investing in yourself.

A 4-minute bodyweight workout is a good way to burn more fat and get the body-changing results you want.

And, if you're looking for a way to break out of your fat loss plateau, try a 4-minute bodyweight workout.

You can burn fat with shorter, more intense workouts in as little as 4 minutes. Long, boring workouts are a thing of the past. The research and my experience with clients proves that short bursts of exercise, such as circuit weight training and interval cardio, will sculpt your body better and faster.

This 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 jump rope, jumping jacks, squat jumps or mountain climbers) and 4 minutes!

It 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. Repeat this cycle for 4 minutes! Make sure to maintain correct form as you get fatigued! You will be exhausted at the end!

As you progress, you can add more time but keep the 2-to-1 work to rest ratio. For instance, you could do a 30 sec./15 sec. work to rest ratio. Speeding up your repetitions will make this training even more intense!

The BodyBot delivers high-velocity weight loss results in as few as 4 minutes a day. The state-of-the-art BodyBot software is based on the exact same workout system developed by Ryan Lee that Men’s Fitness Magazine hails as “The World’s Fastest Workout”. Check it out below:

The BodyBot Software Program

Ryan’s belly-busting system was also featured on the cover of Millionaire Blueprints Magazine which went on to write an 8 page feature article calling his weight loss programs: “The Future of Fitness.”

The scientifically designed BodyBot was created to get you as fit as possible – quickly and easily. Watch as BodyBot creates a 100% fully customized 4-Minute Fat-Blasting Workout in just 30 Seconds flat.

I fully endorse BodyBot as a personal trainer who does athletic, intense workouts (and so do my clients).

The BodyBot Software Program

Mark Dilworth at My Fitness Hut

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Want a Lean and Toned Body? Do More Than Cardio!

If you only do cardio exercise, it will not give you the lean and toned body that you need and want! You will end up losing muscle mass as you lose weight (that tired, frail look!).

You need weight training also. And, ladies, don’t worry about getting too bulky. You would have to lift very heavy weights for a long time for “bulkiness” to happen.

Remember this also: your fat cells only shrink when you lose fat. In other words, the fat cells are still there and they will refill if you become inactive! Consistent exercise keeps the fat cells in check.

Fat loss is more important than weight loss!

If you lose major poundage without strength training, most of your weight loss will be muscle mass. It is gained (or preserved) muscle mass that speeds up your metabolism because your body has to work harder to maintain it. And, your body will shrink (lean) because muscle mass takes up less space than fat.

Muscle mass is also metabolically active tissue (unlike fat mass). It is possible to be "skinny-fat" (skinny with high body fat). You will almost certainly regain lost weight if you don't build (or preserve) muscle mass and transform your body.

The goal should be to have a lean and toned body. Here is an example:

This woman weighed 150 pounds, with 30% body fat
(lean mass = 105 lbs. and fat mass = 45 lbs.)

Exercise program results:

Weight: 130 pounds, 20% body fat
(lean mass = 104 lbs. and fat mass = 26 lbs.)

This woman's exercise program was very successful! She lost 20 total pounds with only 1 lost pound of muscle. That means the other 19 pounds lost was fat! This also means less fat tissue that is metabolically inactive. She was able to do this because she combined healthy nutrition with strength training and cardio exercise.

Read testimonials here

How are you working out? Download your free fat loss workouts below!

Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!

"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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125 Free Fat Loss and Weight Loss Tips

Get my body changing fat loss and weight loss tips! Don't fall for the many weight loss gimmicks coming your way. Makers of weight loss pills, fat burn supplements and quick weight loss plans continue to get rich because people "buy in" and buy the products!

Start transforming your body for a lifetime! These fat loss and weight loss tips will help you develop good exercise and eating habits for the longhaul---in easy tips for every day use.

You MUST know what to do, when to do it and how to do it. It usually helps to break down the fat loss and weight loss process into practical steps you can implement. Once you have the right information, you MUST work hard, persevere and make no excuses.

So, start taking the steps to commit to changing your lifestyle. Stop waiting for the latest diet plan to splash the news! Take real steps today.

Download your FREE 125 Fat Burning and Weight Loss Tips now!

Mark Dilworth at My Fitness Hut

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Drink Coffee for Health and Fat Loss

Coffee is good for your health and helps promote fat loss. Designer coffees loaded with sugars don't count (sorry frappu and cappu heads)! The caffeine in coffee also boost your energy, alertness and helps exercise performance. Need any other reasons to drink coffee? Oh yeah, it tastes good---without the fattening sugars.

The risks associated with moderate caffeine use are pretty small (about 3-4 cups a day). If caffeine is part of your diet, use it wisely. The U. S. Food and Drug Administration has stated that caffeine does not increase the risk of or contribute to heart disease, cancer, bone loss or high blood pressure.

Coffee is antioxidant-rich due to the high level of polyphenols. This helps protect your body's cells from damage due to free radicals in your body.

There are also several studies that report that regular coffee drinking (with or without caffeine) may help prevent diseases such as type 2 diabetes, Parkinson's disease and liver disease.

But, how does caffeine affect your exercise performance? First, more caffeine is not necessarily better. One or two cups of coffee will help your exercise performance.

Researchers from the University of Luton reviewed 39 published caffeine studies. They found that caffeine users improved endurance exercise performance and short/high intensity exercise performance by 12.4% when compared to groups using placebos. Improved exercise performance will increase calorie burn and fat burn.

Of course, coffee does not work magic. You still need to consistently do things such as eat right, exercise regularly, sleep well, etc. For instance, I can drink a cup of coffee before a workout that helps me burn 700 calories. That's great only if I don't eat 1,200 calories two hours after my workout!

Enjoy your workout today!

Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!

"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 Fat, Lose Weight Without 2 Hour Workouts!

You can burn fat, lose weight and tone your body without doing long, boring 2 hour workouts! Effective workouts are the key to fat loss and weight loss success.

I started taking weightlifting seriously in high school, especially in offseason football training. We basically thought it was "cool" and "the right thing to do when we tried to bench press and squat the world in pounds! Our coaches must have thought the same thing because they encouraged us to do it. We also had 2 and 3 hour workouts and exhausted ourselves (some of us ended up injured).

During college football, our trainers were smarter and put us on structured, 12 month nutrition and weight training programs. As a consequence, I had incredible muscular growth and I improved my athletic skills.

I'm telling you this because now as a personal trainer, I know that it doesn't take 300-400 repetitions and 2 hour workouts to reach your fitness goals, whether its fat loss/weight loss or muscle growth/weight gain.

It takes you having a fitness program tailored to your individual needs. And, in any case, you can accomplish your goals with 4-5, one hour (or less) training sessions per week. Over-training will leave you broken down and injured.

Don't underestimate the value of a well-designed, individualized fitness program prepared by a professional fitness trainer! It makes a difference how, when and how much you train. Tearing an article out of a fitness magazine will probably not work for you.

People ask me questions all the time and my answer is always the same: "it depends on your body and fitness goals as to how I would design a fitness program." Two people following the same exercise program can get different results.

Train hard and smarter to reach your fitness goals!

Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!

"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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6 Top Fat-Burning Workout Methods

Burn more body fat by using effective training methods. We all want to burn body fat and get our lean and toned bodies on. Oh yeah, it summer too! Get busy shaping your body better and faster.

Its not enough to just exercise every day. You MUST do the right kind of exercise to get the fat-burning results you want. Exercise is not rocket science but it's more than gym science.

Here are 6 proven Fat-Burning Training Methods:

1. Tone your body better and faster with explosive strength training. This type of training will burn fat and tone your body like never before.

Lifting weights explosively is an advanced form of exercise and shouldn't be done by beginners or youngsters. Your body should have the needed stabilization and strength before beginning explosive lifts.

Especially at the start of the lift, explosive lifting can be done for exercises like bench press, push ups, leg press, shoulder press and calf raises.

2. Superset strength training burns fat better than traditional strength training. Pair two non-competing exercises such as bench press and dumbbell rows, completing each exercise back to back without rest. Another good pair to superset would be squats and standing shoulder press.

Supersets allow you to do more work because one muscle group can rest while you work the opposing muscle group.

3. Do interval cardio sessions instead of long cardio sessions. All it takes is 20 minutes of intervals on the treadmill, grass or stepmill. This method will burn more fat than doing 60-minute cardio sessions that wastes away your muscle mass.

4. Circuit bodyweight cardio sessions are very effective fat-burners. Combine 4-5 bodyweight strength exercises, 8-10 repetitions each. Do this circuit 2-3 times and the fat will burn off your body.

5. Jumping exercises really burn the fat and tone your body, especially if done at full speed. Squat jumps, pike jumps, side-to-side hops, front-to-back hops, jump rope, jumping jacks and box jumps will all get the job done. Its important to learn proper jumping and landing techniques to avoid injuries.

6. 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 fat burn.

So, you could do one 25-minute workout in the morning and another 25-minute workout in the afternoon. This will give you better fat loss results than doing one 50-minute workout.

Use these training methods to burn more fat, lose more weight and get your lean body on!

Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!

"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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3 Steps to a Strong Body with High Body Fat

Are you "strong as an ox " with high body fat? I see many men who can bench press the building but they have dangerous levels of belly fat. How does that happen?

A very strong guy at the gym asked me one day, "how do I burn off this belly fat, low back fat and get ripped?"

My quick answer to him (I was working out) was to cut out sodas, donuts, candy, sugars, etc. and to drink only water and unsweetened drinks for starters.....and to base his calorie intake on his basal metabolic rate, daily activity and goals.....I didn't go too much into his workouts because I wanted to watch him.

After a few observations and some more questions (about 2 weeks time), I knew what 3 Steps he took to get a Strong Body with High Body Fat:

1. What I saw was: walking on a treadmill at a "snail's pace" for 30 minutes one day a week. That's better than not walking but he wasn't burning many calories or fat with that routine.

2. He worked out hard with the weights and usually lifted heavy. Traditional exercises like the bench press, squats, shoulder press, rows and leg press were included in the routine. He worked out with very low intensity and he frequently talked to friends for 5-10 minutes between some sets.

3. Even though he worked out 4-5 days a week (usually strength training), he ate more calories than he burned on a regular basis. A caloric surplus will cause you to gain weight. So, he kinda looked like a strong dough boy!

The answers to his problem?

--Eat right, meaning healthier foods with quality calories

--Speed up the cardio with 20-minute interval sessions (2-3 times a week)

--Do full-body circuit strength training, whether lifting heavy or light (including bodyweight exercises). He also needs to add core exercise to his workouts. And, he should save the socializing for after his workout!

How about you? What are your workouts like? Don't expect great fat loss and weight loss results if your workouts are always low intensity. You may also need to change your eating habits.

Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!

"Exercise is not my life.....exercise makes my life better!"

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!

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Top 5 Pushups to Sculpt Your Upper Body

Pushups are one of the all-time best ways to sculpt your upper body and strengthen your core.

Here are my Top 5 Pushups to Sculpt Your Upper Body:

1. Pushups on Stability Ball (pictured above)
2. Pushups on Medicine Ball (pictured above)
3. Spiderman Pushups
4. Close-grip Pushups (incline and decline)
5. Power Pushups (full speed)

The pushup on medicine ball is a tough exercise that not everyone can do! Case in point: I was at the health club one day and a former marine was working out. I started to talk to her about the pushup on medicine ball and she tried the move (of course!). She was shocked to find out that she couldn't do one pushup on the medicine ball!

I'm guessing that she has progressed to the point that she can probably do a few of them now! In true marine-like fashion, she vowed to "conquer" the pushup on medicine ball!

How to do the pushup on MB:

Put both hands on the ball at arms length. Keep your body straight and torso braced (as if taking a punch in the gut) throughout the movement. Keep your head in line with your torso at all times. Lower your body down to the ball and back to starting position. Repeat as required.

This type of pushup requires adequate core strength to do it properly. The pushup on medicine ball will build your upper body stabilizer muscles (chest, arms, shoulders, core, etc.) needed to increase your bench press or other upper body strength exercises.

Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!

"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 »