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!

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Top 10 Tips to Lose Weight Injury Free

It is possible for you to lose weight relatively injury free. But, you can also wreck your body with injuries while training to lose weight. You won't hear this information in a weight loss commercial because they're selling you a product.

So, here are my Top 10 Tips to Lose Weight Injury Free:

1. Warmup properly and do exercises with correct technique. This is crucial every workout! Walking for 2 minutes or talking to your friend is not a good warm-up.

A good dynamic warm-up prepares your body best for intense workouts. A sample dynamic warm-up could be a 5-10 minute jog, prisoner squats, lunges, etc. Static stretches would be done after your workout.

2. Don't underestimate the benefits of sports massages. The benefits include improved flexibility, tension release, relieving of swelling, alleviation of fatigue and prevention of injuries.

Along the same lines, self myofascial release with foam rolls (SMFR) is a type of self massage that you can do every day and prevent various muscle injuries, strains and tears.

3. Protect your feet. Its amazing how many injuries can be avoided by wearing quality footwear (interpreted: don't wear cheap athletic shoes). If you have flat feet or high arches you definitely need the right footwear and/or inserts.

4. Avoid various tendon, ligament and muscle injuries (pain, swelling) caused by over-training and wear and tear. Rest and recovery is important. R.I.C.E.R. (REST, ICE, COMPRESSION, ELEVATION, REFERRAL FOR MEDICAL ASSISTANCE) should be followed immediately after a muscle or tendon injury.

5. Lessen the risk of a knee anterior cruciate ligament (ACL) injury. It is the most common injury affecting the knee joint.

Do this by having adequate hamstring strength and practicing proper landing, jumping, stopping and cutting techniques.

6. Strengthen and stretch your shoulder muscles to avoid rotator cuff, shoulder and elbow injuries.

7. Strengthen and stabilize your core to prevent injuries such as low back pain, oblique strains/pulls, neck pain, ruptured disks and various other muscle and ligament strains.

8. Avoid shin splints by not over-training and wearing quality footwear.

Also, exercising on hard or uneven surfaces or excessive uphill or downhill running can cause shin splints. If you over-pronate (foot and ankle rolls excessively inward when running), you are at risk for shin splints.

9. Lessen the risk of a torn or injured Achilles tendon (the largest tendon in the body). It takes a full year to recover from a torn Achilles tendon. Stretch and stabilize the tendon with one-legged exercises, calf/peroneal stretches and Achilles tendon stretch.

10. You don't want Plantar Fasciitis (the long, flat ligament on the bottom of your foot stretches too much, small tears develop and the ligament inflames (ouch!!)!

Plantar Fasciitis usually develops over time so take steps to correct the problem when it first occurs by keeping your foot and ankle area flexible. And, take time to recover from heel and foot pain. Also, don't wear (you guessed it!) cheap running shoes! Excessive running on steep hills or inclines can also cause Plantar Fasciitis.

Don't wreck your body with injuries trying to lose weight!

Train hard and smart!

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 Will Build Muscle

The way to build muscle using my free 10-minute fat burning workouts?

1. Use the heavy lifting workout at least 2 times a week. Two or three separate 10-minute heavy lifting workouts on the same day would give you even more muscle building benefits. You would use the light lifting workout for a third weight training workout.

2. Do the bodyweight cardio workout at least 2 times a week. The third cardio workout would be sprint intervals. You will activate and shape your bulkier, fast twitch muscle fibers (think butt, hips, thighs, etc.) by doing sprint intervals.

Transform your body's composition to more muscle and less fat to keep weight loss off for good. That's easier said than done but you must keep fat loss as your main goal when trying to lose weight.

Increase your muscle mass to permanently speed up your metabolism. Muscle is metabolically active tissue and your body has to work harder to maintain muscle. You need to build a lean body that will give you good health and one that will last through the years of your life.

Fortunately, muscle mass can be maintained/increased (and body fat decreased) throughout your life through weight training and cardio exercise. Weight training also helps to keep your bones strong (preventing osteoporosis).

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 »

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 »

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!

Read more »

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!

Read more »

Obesity's Physical, Emotional and Social Costs

Make no mistake, obesity takes a physical, emotional and social toll on your body and health. This ends up costing you much more than doctor bills. It affects everything you attempt to do in life and may ultimately cost you your life.

Even though obesity and overweight has become "more normal" in our society, it does not make it a good thing. It ends up costing everyone in our society because of lost productivity in the workplace (increases product costs) and passed-through medical costs affecting our medical insurance policies.

A study on obesity is misleading, if you believe the numbers. This obesity study was reported on in the Journal of the American Medical Association.

It is true that you can make numbers say whatever you want them to say. Mathematically, the numbers are correct according to the way the research was performed. But, they did not reveal the whole truth about obesity and its effects on your health.

The research claims that your chances of dying from cancer or heart disease does not increase if you carry up to 25 extra pounds. The study DID NOT consider all of the relevant factors. DON'T BELIEVE THESE RESULTS.

Here are the basic methodologies the researchers used to compile their results and my assessment:

1) The study was based on body mass index (BMI) and not body composition. BMI looks at overall body fat, whereas body composition reveals where you are fat.

Abdominal fat (visceral) is the worst kind of fat and it has been proven to spread toxins into the internal organs which leads to health problems such as heart disease and cancer.

2) The study accounted for total deaths instead of accounting for specific causes of death. As I just mentioned above, abdominal fat has been proven to lead to serious health problems.

3) The study was limited to death and did not examine the other problems caused by obesity. The physiological, sociological, and psychological effects of obesity have a great effect on your health.

4) The researchers didn't consider physical fitness and diet in their methodology. Fitness and diet affects everything, including how overweight or underweight we may be.

My message to you is this: It's always wise to take the safest route in any situation. Common sense tells us what "complete research" has already proven: if you are overweight or obese, you will eventually have health problems (and other problems) which could lead to your death.

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 Weight Without Losing Muscle Mass

Transform your body's composition to more muscle and less fat to keep weight loss off for good. That's easier said than done but you must keep fat loss as your main goal when trying to lose weight.

It takes longer to transform your body's composition, so be patient. Its worth the wait. Quick weight loss gimmicks will never work for you.

Don't just lose water weight. Burn body fat and lose weight.

If you lose 20 pounds in 10 days using severe calorie restriction with no exercise (you probably won't have the energy to exercise), just about all of that weight loss will be due to lost muscle mass and some water weight!

The problem is further compounded if you gained weight without exercise. The composition of this weight gain is mainly fat and water retention. I have seen individuals with up to 70% body fat!

Increase your muscle mass to permanently speed up your metabolism. Muscle is metabolically active tissue and your body has to work harder to maintain muscle. You need to build a lean body that will give you good health and one that will last through the years of your life. If you rush the fitness process, it won't work!

Fortunately, muscle mass can be maintained/increased (and body fat decreased) throughout your life through weight training and cardio exercise. Weight training also helps to keep your bones strong (preventing osteoporosis).

Lose your weight the right way to avoid the "yo-yo effect" of rapid weight loss and even more weight gain.

You must maintain the right amount of caloric deficit to consistently lose weight.
Severe calorie restriction for too long will lead to fat storage (your body's survival mechanism) and health problems.

Lose as little water weight as possible so your body is forced to burn more body fat. These two steps will help you do this:

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

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

Don't become frustrated when one week you lose 5 pounds and the next week you lose no pounds. Muscle weighs more than fat. Check your body fat percentage.

You could be burning fat, building muscle and losing inches. Your body shrinks (becomes leaner) because muscle takes up less space than fat. You will lose the weight at the right time.

Be patient and eat right, build muscle, burn the fat and lose the weight! This process will give you a lean, healthy body.

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 »

Quick Weight Loss Diet Is Short-Term Fix

Quick weight loss diets will never work for you long-term, unless you count "going in circles" as progress.

Quick weight loss diets will place you further away from your weight loss goals as you yo-yo back and forth with weight loss and more weight gain (and worsened health).

A "quick weight loss only goal" is a short-term fix for your weight problem and will not ultimately help you attain your goals! Establish eating and exercise habits that will help you burn fat and lose weight throughout your life.

The type of food you eat and timing of what you eat is very important for your metabolism to work properly.

Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, fats) to function properly. Establish your foundational eating before trying other techniques like carb-cycling.

Increasing muscle mass is critical to permanently speed up your metabolism. Your body has to work harder to maintain muscle mass. And, increasing muscle mass will burn the fat off of your body. So, start doing your regular weight training workouts 2-3 days a week.

Protein's main role in your body is to repair and rebuild body tissues (especially so after an intense weight training workout). When your body doesn't get enough protein, it will take protein from other sources--mainly your muscles!

Obviously, you don't want that to happen. Including foods with protein in every meal will help you eat less during the day. This happens because it takes your body longer to digest protein.

Eat for health, fat loss and weight loss. You should not ever try a quick weight loss diet program to reach your long-term goals.

If you want “The TRUTH” when it comes to losing fat with proper nutrition, you have to check out my friend's site.

Isabel De Los Rios is one of America’s top nutrition experts and educators and the author of TheDietSolutionProgram.com.

She has helped hundreds of people lose weight. Don’t miss her Free Report “The Top 5 Essential Truths You Must Know Before You Go on Any Diet Ever Again.”

Isabel is the owner of New Body – Center for Fitness and Nutrition in New Jersey where she has personally educated and coached hundreds of people to realize their weight, health and fitness goals.

As a nutrition specialist and lifestyle coach, it is Isabel’s passion to educate, motivate and inspire people of all types to take daily action in order to realize their physical and personal dreams and goals.

Stop the guessing game when it comes to your eating habits and start shaping the body you always wanted! There are no fads, no pills and no starvation.

Visit Isabel's site now and start burning fat!

Mark Dilworth at My Fitness Hut

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4-Minute Fat-Burning, Body-Changing Workouts

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

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

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 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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Top 10 iPhone Weight Loss Text Message Motivators

If you're a big texter, use it to help you lose weight and burn fat.

So, texting nation out there: R U Xercising 2Day? R U Xercising 2Morrow 2? And so on.....U gt d idea (You get the idea). Use your TXT MSGs to help U n UR buddies Burn F@ (BURN FAT) n LUZ WGT (LOSE WEIGHT).

Why do people text so much? IDK (I don't know)! It seems easier sometimes just to talk to the person. I'm not a big texter on my cell phone but many of my clients and friends are so I'm GWTP (getting with the program).

So, hre R sum QIK WGT loss TXT MSGs 4 U 2 snd:

1. d/l My Fitness Hut WGT loss eB%K (Download My Fitness Hut's Weight Loss e-Course)

2. do BOD WGT XRcZs 4 Cardio (Do Bodyweight Exercises for Cardio). Download 4-Minute Fat Burning Workouts

3. e@ ryt 2Day n Evryday (Eat Right Today and Everyday)

4. gt XRcZ pRtnR (Get an Exercise Partner)

5. wlk 30 mins evryday (Walk 30 minutes everyday)

6. TXT pRsNL trainer a Q (Text personal trainer a question)

7. LUZ WGT n BURN F@ W intNse XRcZ of 20 min (Lose Weight and Burn Fat with Intense Exercise of 20 minutes)

8. do fun XRcZ lk danciN (Do Fun Exercise like Dancing)

9. wrt dwn wotU e@ (Write Down What You Eat)

10. *t xercising alrdy! (Start Exercising Already!)

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 »

125 Fat Burning and Weight Loss Tips Book

Stop waiting for the next big weight loss and fat loss secret (lie) to hit the market! Just get my latest ebook, "125 Fat Burning and Weight Loss Tips!"

These weight loss and fat loss tips will help you change your lifestyle to one of fitness and health. Do the little things EVERY DAY to change your body to lean and toned! Use these tips every day---in whole or in part.

Forget about weight loss and concentrate on fat loss. Building muscle mass will burn the fat and permanently speed up your metabolism. It will also transform your body.

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! 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. Take real steps today.

Download your 125 Fat Burning and Weight Loss Tips now!

Mark Dilworth at My Fitness Hut

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5 Things Stopping Your Weight Loss Progress

If you're not making progress with weight loss and fat loss, there are reasons. You need to identify the reasons or you will continue to go in circles. Some of you are so frustrated that you have stopped trying to transform your body to lean and toned.

If you are in this situation, get help from a personal trainer. Part of the first fitness consultation with a personal trainer will include you identifying why your fitness goals have failed in the past.

Another part of the consultation is for you to visualize and set realistic fitness goals you are willing to work towards.

In my experience with clients, these 5 things slow or stop progress towards weight loss and fat loss goals:

1. Fear of failure. Many of you have tried over and over to lose fat and weight. When fear or deep frustration creeps in, it can paralyze you into doing little or nothing to reach your goals. Its hard to keep trying. Its easier to quit.

According to the Mayo Clinic, you should focus on the process rather than the outcome.

The Mayo Clinic goes on to say, "Exercise regularly is an example of a process goal, while "weigh 145 pounds" is an example of an outcome goal. It's changing your processes — your daily behaviors and habits — that's key to weight loss, not necessarily focusing on a specific number on the scale. Just make sure that your process goals are specific, measurable and realistic, too."

In my practice, that means clients commit to regular strength training, cardio training and changing eating habits.

2. Low self esteem. This affects every area of life and not just setting and reaching fitness goals.

According to Cognitive Therapy Associates, "Self-esteem, self-confidence, self-image...these are the trio that intertwine and perhaps have the most significant impact on a person's well-being and enjoyment of life."

"Therefore, we find that self-esteem is often at the core of a variety of psychological difficulties. Low self-esteem shows up in depression, anxiety (especially social anxiety), eating disorders, addictions, relationship problems, communication problems, and more. One may have rather high self-esteem under certain conditions, but in others, it may waver."

3. Achieving fitness goals takes hard, smart work. Unfortunately, some just don't want it that bad.

4. Confidence in the methods. Many of you have used weight loss and fat loss methods that don't work such as fad diets, weight loss pills, patches, powders, etc. So, you are skeptical as to whether a personal trainer's methods will work.

5. Perseverance. Commitment to a fit lifestyle trumps all other fitness goals. There will be setbacks and failures along the way. If you commit to the fit lifestyle first, you will reach your goals with the right guidance.

Every day, try to take steps forward to reach your goals. Even if you take a step back today, don't let it stop you from taking steps forward tomorrow.

You have to be honest with yourself to set fitness goals. Sometimes the truth hurts. That's okay. Just make the commitment and get the guidance and support you need to reach your 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!

Read more »

Top 10 Fitness and Weight Loss Tips

You never need to try a quick weight loss program. You will end up regaining more pounds than you lose. Focus on improving your health and fitness. This includes burning fat and losing weight. Take a long-term approach to your health and fitness.

Here are my Top 10 Fitness and Weight Loss Tips:

1. Improve Health and Prevent Injuries - The main goals of any exercise program should be to improve health and prevent injuries. Infomercials will try to convince you that weight loss is the most important thing in life. Don't settle for those lies!

Because people are living longer, quality of life becomes a big issue. If you take care of your body throughout your life, your body will reward you.

2. Fitness and Nutrition Assessment - If you've never had a fitness and nutrition assessment done by a fitness professional, you should have it done. Among other things, it will tell you how much body fat you have. Belly fat is particularly dangerous to your health.

The assessment may also show that you need a full physical exam. For instance, trainers need your doctor's release if you have high blood pressure.

3. Postural Assessment - Many injuries happen because your posture has dysfunctions that need to be corrected. These postural deficiencies are identified during your fitness assessment.

Many times, low back pain, shoulder pain, neck pain and hip pain can be traced to long-standing postural problems.

4. Flexibility - Muscle imbalances (including tight and lengthened muscles) also cause many injuries. Your fitness assessment will tell you where your muscles are tight, weak or lengthened.

5. Core Strength - The core is much more than your 6-pack abs! Most people have inadequate core strength. All movement begins with the core so you should strengthen it first.

6. Balance - Balance is important to prevent injuries, especially later in life. Your exercise routine needs to include balance exercises on a regular basis. For example, one-legged exercises will improve your balance.

7. Body Composition - Fat loss is more important than weight loss! Resist the urge to lose pounds as fast as you can and concentrate on changing your body's composition. Build muscle mass to speed up your metabolism and keep the fat and weight off for good. It takes longer, but the results are lasting (if you continue to train).

8. Resistance Training - Full body strength training is necessary to increase your muscle mass and change your body to lean and toned. Full body strength training also corrects your muscle imbalances.

9. Cardio Training - Twenty minutes of intense cardio is enough to burn body fat and give you superior heart health. Interval cardio (such as speed intervals) will give you even better results.

10. Planes of Motion - Workout more with dumbbells, medicine balls and bodyweight and less on machines. Among other things, machines limit your natural movement patterns and work you in only 1 plane (sagittal) of motion.

You turn, twist, rotate and bend your body many times a day. So, you need to train your body in the transverse and frontal planes of motion as well.

Side lunges, medicine ball lunges with rotation and medicine ball rotational throws are some examples of training in these planes of motion.

Train your body for the life you need to live.

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 »