Weight Loss Information You Need

Fat loss and weight loss success starts with getting the right information.

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

My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course will help you manage your fat loss and weight loss day-in and day-out!

THIS e-Course is ABSOLUTELY FREE! How many times have you followed your meal plan and exercise program all week and then blown it on the weekend by going on an eating binge? If that's you, then you need this 7-day e-Course!

Staying on your fat loss track through all the events of life can sometimes throw you off kilter...this 7-day e-Course will tell you exactly what to do!

Are you still doing the same poorly designed workouts and getting the same "little or no success results" from your workouts? This can leave you feeling OVERWHELMED AND READY TO GIVE UP!

YOU WILL GET FREE FAT-BURNING WORKOUTS WITH THIS e-Course!

And, if you haven't yet figured out how you need to be eating, you need a meal plan to follow! It takes more than just working out...if you burn 500 calories during a workout and later eat 800 calories, you are just "spinning your wheels" and not making progress!

YOU WILL GET A FREE MEAL PLAN WITH THIS e-Course!

Are you worth the time and effort it takes to manage your fat loss and weight loss?

Get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"SCULPT YOUR BODY FOR LIFE OR SPORTS!"

"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!

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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Your Weight Loss Story--Get It Started!

You don't have a weight loss story? Maybe its time you got one started already! What's holding you back? Past weight loss failures? You don't know how to lose weight and keep it off? You don't think it is possible to build the body of your dreams?

Whatever the reason, I will help you start your own weight loss and fat loss story. 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.

First, you must know that fad diets will never work for you long-term, unless you count "going in circles" as progress.

Actually, fad diets will place you further away from your weight loss goals as you yo-yo back and forth with glee (lose 40 pounds) and dispair (gain back 60 pounds)!

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 for a lifetime.

With that out of the way, you can set your mind to have a long-term vision about burning fat and losing weight. Afterall, you want long-term health and fitness, right?

If you're serious about transforming your body, get started today and
learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"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 by Taking Out Guesswork

Are you tired of the weight loss guessing game promoted by businesses. Just look at 3 different weight loss infomercials and you will be confused. They are all selling you something different--their products!

What you need is the correct information to burn fat, lose weight and transform your body to lean and toned. There are no tricks, shortcuts or magic products that will change your body. Stop wasting your money!

You need to know how to lose weight or you will probably not be successful with long-term weight loss. Sure, anyone can starve themselves and lose 15-20 pounds in a week.

But, the weight will return with a vengeance as soon as you begin to eat normally again. You will gain more weight than you previously lost!

Frustrated? You need my weight loss e-course to improve your weight loss techniques or learn how to lose weight from scratch. Either way, losing weight and keeping it off is not always easy to achieve.

Weight loss management is a simple process---if you do it day in and day out! Its a process like any goal you are trying to reach. You don't reach your goals overnight! And, you didn't gain that weight overnight---it was a process too!

There are reasons why you become overweight or obese. All of the reasons have to do with behavioral habits such as: overeating, too little exercise, sedentary jobs, negative attitudes, limiting behaviors or following bad weight loss advice

Whatever the reasons are for you being overweight or obese, you can change your weight gaining habits! You can start taking positive steps today to improve your health, burn fat and lose weight.

I have the weight loss e-course to help you be successful with weight loss and fat loss. It won't cost you any money. Just your time and effort. And, it will tell you exactly what to do each day.

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"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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Base Obesity On Body Fat, Not BMI

To fully understand obesity, you need to know your body fat percentage and not just your body mass index (BMI).

Your body composition is what you need to know. Your BMI would be a good starting point.

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.

Check out this study reported on in the Journal of the American Medical Association. Here are the basic methodologies the researchers used to compile their results and my assessment:

1) This obesity study is misleading, if you believe the numbers. 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.

1) The study was based on BMI and not body composition.

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 and overfat, you will eventually have health problems (and other problems) which could lead to your death.

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"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 »

Your 30-Day Weight Loss Only Diet In January?

Did you try a "30-Day weight loss only" diet in January? How did it work for you? If you lost weight, now what are you going to do? Another 30-Day diet? You still have a lifetime to go!

Being fit is much more than going on a diet. Fitness is a lifestyle designed to improve your energy, your health, your mood, your self image and your body composition (among other benefits).

Did you check your body fat percentage after your 30-Day diet? Fat loss is more important than your weight loss. Burning fat is what really changes your body to lean and toned. Its possible to be skinny and still have high body fat. Belly fat, in particular, is dangerous to your health.

A “30-Day 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 for a lifetime.

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.

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.

Here is your February challenge:

1. Do full body circuit weight training 3 days a week (30-45 minutes a session).

2. Do interval cardio training 2-3 days a week (20 minutes a session).

3. Follow a nutritious meal plan based on your basal metabolic rate and calorie needs. You will never starve. You will eat enough to maintain your energy throughout the day and during workouts.

4. Compare your body fat percentage at the end of February to your percentage at the end of January. Let me know the answer.

If you need to know how to lose weight the right way, get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"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 »

Lose Weight By Making YOU A Priority

Maybe YOU can't lose weight permanently because YOU have not made YOURSELF a priority. You have to care enough about yourself to want the best for yourself. Be a little selfish and those around you will benefit.

Weight loss and fat loss is about what you really want. How badly do you want to have a healthy, lean body? Will you follow an exercise and nutrition program to reach your goals? Will you keep trying even if you have some failures along the way? With some help, you can have the body of your dreams---if you really want it!

We are motivated by different things. Read my article about motivation.

One type of motivation is Identified Regulation. This type of motivation comes from within you--you want the best health and a quality lifestyle. You care about you and want to take care of you. This type of positive motivation leads to lasting changes.

It takes perseverance to burn fat because its harder to achieve and takes more time. When you burn fat, it leads to permanent weight loss. It takes no perseverance to go on some quick weight loss program (which won't work).

Will you cut calories, eat healthy, burn fat and lose weight the right way? Will you follow a plan and make adjustments as you go to reach your goals? Will you?

This takes more than 2 weeks time! Experts agree that you are better off making manageable changes to your diet and workout routine. Some of your eating and workout (or no workouts) habits have been developed over a lifetime.

For example, severely limiting sugars from your diet would be a great start. Drink water instead of sodas and sugary drinks. Just this one change will slash tons of calories every day. And, you will be on your way to burning dangerous belly fat.

Make YOU a priority and YOU will change your body to lean and toned!

If you need to know how to lose weight the right way, get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"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 »

Two 'Must Dos' To Burn Fat And Lose Weight

You must do these to burn fat and lose weight (and keep it off): 1. find exercise you enjoy and 2. persevere--you won't quit (this assumes you are complying with your meal plan most of the time).

Your workout program is important to reach your goals. But, if you hate your workout program, you will stop doing it at some point. If you love your workout program but have no perseverance when it comes to changing your body, you will find a reason to quit. You need both perseverance and enjoyment of exercise to reach your goals (and keep working to improve even more).

I find exercises and workouts that I enjoy. There are tons of exercises to choose from. Why do something you hate? I have never stopped doing something that I enjoy.

Do you hate 60-minute cardio sessions? Stop doing them. Twenty minute interval cardio sessions are more effective for fat burning anyway.

Just look at all the types of cardio you can do: running, bodyweight cardio, jumping, power walking, biking, machines, etc. Find some types of cardio that you enjoy and do those. You will be more successful.

The same rule applies to weight training exercises. On the days you don't "feel like exercising," you are more likely to do exercises you enjoy.

What motivates people to do what they do? I'm not a psychologist so I looked at myself.

There's alot of things that have motivated me to do certain things: fear, peer pressure, not wanting to let others down, searching-for-answers, enjoyment, determination, etc.

Why did I start exercising at a young age? We knew nothing about childhood obesity. Here is my exercise program growing up: playing games after school every day at the Boys Club or in the neighborhood until dark and playing sports year-round (and we pretty much walked or biked everywhere we went)!

The common thread? I enjoyed both activities---probably too much! I didn't think about heart rates, exercise technique, repetitions, cardio or any of that stuff. Just having fun.

When it comes to exercise, research has proven that you are more likely to stay with your exercise program if you enjoy it. But, no matter how much you enjoy exercise, you still need perseverance to "keep it going."

Its the "bulldog mentality" that nothing is going to keep me from reaching my fitness goals. When you have those "bad days," its determination that will pull you through. A GREAT COMBINATION TO STAY CONSISTENT WITH YOUR EXERCISE PROGRAM---ENJOYMENT AND DETERMINATION! Mix in a well-designed exercise and nutrition program and you will succeed.

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"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 »

Be Active In 2011, Burn More Calories

Get active in 2011 and it will help you burn more calories, burn more fat and lose more weight.

Burn calories all day--this is one key to burning fat, losing weight and maintaining weight.

Stay active as much as possible and you will reach your fat loss and weight loss goals sooner.

You don't have to wait until your workout to start burning calories. Your body is actually burning calories all day to maintain itself (your metabolic rate).

But to burn major calories every day, you must be active. Its pretty easy to do. Just make it a habit to move around more during the day.

Here are some ways to burn more calories:

1. Stand as much as you can during the day. No one said you had to sit down while typing on your computer! Put your laptop on a platform that allows you to stand up and work. Just make sure you don't slouch over while typing.

Research proves that when you sit, your fat-burning enzymes basically shut down. So, when you stand during the day, those fat-burning enzymes go to work for you!

At the very least, you can walk around for 2-3 minutes every hour. It will definitely get your blood flowing better and you will be more alert.

2. Along the same theme, walk during your work breaks. This is a great way to get in 30 minutes of brisk walking.

3. Instead of walking during work breaks, you could do bodyweight exercises in your office.

Pushups, planks, bridges, squats, lunges, triceps dips, tube rows and jumping jacks are some examples.

4. Ride your bike to work. This might not be practical for some of you. That's okay. Ride your bike after work (or walk)!

5. Yoga or pilates anyone? These exercises would be perfect for work breaks. Just keep an exercise mat at work.

6. When you get home, clean the house. Household chores are natural calorie burners!

Now, go and do your workout!

If you need to know how to lose weight the right way, get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"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 »

Weight Loss Failure Or Success In 2010?

Did you fail or succeed with fat loss and lasting weight loss in 2010?

The only way to improve is to know where you went wrong (if that's the case). The truth behind your weight loss and subsequent weight gain can sometimes be painful.

If you want a healthy, lean body that will give you the best chance to live healthy for a long time, you need to know the reasons why your weight loss and fat loss efforts failed.

As a personal trainer, I have seen many reasons why people fail at weight loss and fat loss. Some are:

1. You MUST make a real commitment to change eating habits and exercise habits. A real commitment always includes willpower to succeed.

That means you won't quit even if you lose some battles along the way. One bad day or bad week won't stop you---you will get back up and keep trying. Its also called perseverance.

2. You try to lose weight all by your lonesome. You need help to accomplish your weight loss goals. That could be a trainer, a friend, a spouse or other family member.

Research proves that those who have weight loss buddies are more likely to succeed.

3. Some people are haphazard with workouts and eating habits. Consistency is critical if you want to succeed.

4. You have the wrong workout routine and you're stuck doing the same workout week after week (with little or no results). It matters how you workout. A personal trainer can offer valuable guidance and feedback.

5. You're not working hard enough. It takes hard, smart work to change your body composition. Unfortunately, some people are kind of lazy.

6. You're depending on a fat-burner supplement, powder or weight loss patch to change your body! Stop wasting your money! See number 5.

7. If you are afraid to set goals for fear of not reaching those goals, then you will find some way to sabotage your efforts. For example, you set low goals or no goals and that's what you achieve---very little!

8. If you have low self worth, it will affect everything you do (including your efforts to change your body and lose weight). Somehow, you must workout because you're worth it and its good for your health and lifestyle. This is a very positive behavior and will lead to permanent lifestyle changes.

9. You experienced quick weight loss without exercise and without fat loss. In other words, you didn't change your body. You didn't build muscle. You lost muscle mass. The weight came back on with a vengeance when you started to eat again (and not starve yourself).

10. You can write down your own weight loss and weight gain adventures. It will be well worth your time. Ultimately, you will succeed if you learn from your failures and successes.

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"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 »

Don't Do A Quick Weight Loss Program This January!

Just because its January, you don't have to resort to another quick weight loss program (that ultimately won't work again)! You deserve better than that! Make your weight loss goals long-term. Then, you won't have the same weight problem next January!

A “30-day Weight Loss Only” goal is a short-term fix for your weight problem and will not ultimately help you attain your goals! Instead, you will be setting yourself up as a prime "yo-yo dieter" candidate. Establish eating and exercise habits that will help you burn fat and lose weight for a lifetime.

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.

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.

Carbohydrates, in the form of glycogen, are your body's preferred source of energy. Glycogen is stored in your liver and muscles and it is broken down into glucose. Glucose is then used by your body to make energy.

As a result, when your glycogen stores are low, your body's performance will suffer. When your body doesn't have enough carbohydrates, it uses energy mainly from proteins. As stated above, protein has another primary role in the body. And, again, your muscle mass will take the hit. Carb cycling can be useful in some situations, but don’t start with this method. Establish your eating foundation first.

Fat is important for your diet because it helps you feel full for longer periods of time and keeps skin, hair and nails healthy (among other things). You should limit your intake of saturated fats (usually solid at room temperature, such as butter) and trans fats ( partially hydrogenated fats found in packaged foods and fast foods).

Instead, increase your intake of heart-healthy unsaturated fats, such as olive, canola oil, fish, nuts, seeds and avocados. Fats should not exceed 30% (closer to 20%) of your total caloric intake. Again, fats should not be used as your primary energy source.

Your body needs the macronutrients at all times to function properly. When your body functions properly, your metabolism will also function properly. That's why you should eat every 3-4 hours to give your body what it needs and to protect your vital muscle mass.

If you are a person who skips breakfast--don't! You are sabotaging your fat loss and weight loss efforts and throwing your metabolism out of wack!

Eat for health, fat loss and weight loss. You should not ever try a “30-day Weight Loss Only” program to reach your long-term goals.

If you need to know how to lose weight the right way, get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"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 »

Did You Lose Weight The Right Way in 2010?

Did your weight yo-yo this year? Did you place emphasis on weight loss instead of fat loss? Losing weight the healthy way is the only way! Health is more important than weight loss. Don't lose your health and self respect trying quick weight loss tactics. Check out this video about a former Biggest Loser television show contestant who experienced major weight loss (and disappointment):



Your goal should be to be the biggest fat loser. Losing huge amounts of weight can be gained back quickly if you don't build muscle mass. Build muscle, burn fat, speed up your metabolism and lose weight (and keep it off)!

So, here are some tips to help you achieve your best health and fitness:

1. Make a commitment TODAY to a lifestyle of health and fitness! Without this commitment, you will eventually go back to short-term solutions like quick weight loss!

2. Make the needed changes to your eating habits! Severely limit foods like sugars, processed foods, fast foods, fat-filled packaged foods, etc. Eat more foods like fresh fruits and vegetables, whole grains and lean meats.

Get help with your meal plan if needed! Get your nutrition mainly from food! Add in supplements like multivitamins and fish oil to support your meal plan and improve your health.

3. Commit to regular exercise and an active lifestyle! Walk as much as you can everyday!

4. Get enough rest! If you don't sleep enough, your body won't function as well as it could--that means about 7-8 hours of sleep every night for most people.

5. Schedule that doctor's appointment to see where your health stands! High blood pressure, high cholesterol, etc. can be controlled, if needed.

If you want to lose weight the right way, get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"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 »

Better Fat Loss Results with Short Workouts

Are you frustrated with your fat loss and weight loss results. Make adjustments. Doing the same thing will not give you different results. Short, intense workouts will burn more fat and help you lose more weight.



Are you working out 1-2 hours a day? You don't need to do that to accomplish your goals. Matter of fact, these long workouts will lead to boredom and repetitive stress injuries. Thirty to 40-minute weight training workouts will get the job done.

A woman asked me one day why she wasn't making any progress on her fat loss and weight loss. After asking her a few questions, I found two main problems with her workout program:

1) She wasn't eating right and

2) she was working out TOO LONG (2 hours per workout) and TOO SLOW (workout included 1 hour of machine cardio)!

I don't know who has time to workout for 2 hours....alot of you have this mindset: longer workouts are better.....this couldn't be further from the truth....

Here is a good 30-minute workout that will serve as a strength and cardio workout. If you have been doing the heavy weight training for a while, this workout can be a good change of pace for you:

--Y bodyweight squats, 12 repetitions, moderate pace
--Pushup Plank, 10 repetitions, 10 second hold
--Squat jumps, 10 repetitions, full speed
--Pushups, 12 repetitions
--Ball Ab Rollouts, 12 repetitions, moderate pace
--Pullups, 10 repetitions
--Cross body mountain climber, 12 repetitions each leg
--Do this circuit 3 times

Do this circuit with little or no rest between exercises. Rest 2-3 minutes between circuits.

The truth is that no weight training workout (including bodyweight training) needs to exceed 50 minutes....and interval cardio workouts should be about 20 minutes....shorter, more intense workouts will give you more calorie-burn, more fat-burn, more weight loss and fewer repetitive stress injuries! And, you will have more time to do the things you want to do in life.

One more tip: You don't need to workout everyday. Five to 6 days of working out is enough! Some weeks, you might need 2 days off. Listen to your body!

Workout smarter and harder, not longer!

If you need to know how to lose weight the right way, get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"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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Caloric Deficits Work For Weight Loss, Severe Calorie Restriction Doesn't

Cut calories based on a healthy meal plan. With a good exercise program, you will burn fat and lose weight. Starve yourself on a fad diet with severe calorie restriction and it will not work long-term. That's the short story....read on....

Cutting calories, eating healthy, burning fat and losing weight can be a confusing process for you. It doesn't have to be that way. You just need a plan and you need to make adjustments as you go.

First, don't think you will have it all figured out in 2 weeks time! Experts agree that you are better off making manageable changes to your diet and workout routine. Some of your eating and workout (or no workouts) habits have been developed over a lifetime.

For example, severely limiting sugars from your diet would be a great start. Drink water instead of sodas and sugary drinks. Just this one change will slash tons of calories every day. And, you will be on your way to burning dangerous belly fat.

Don't cut too many calories from your diet. Many of you have wrecked your metabolisms by eating too few calories during the day. If you have been eating 1000 calories a day for months and months, your body has shifted into survival mode and is storing body fat.

For instance, my basal metabolic rate (how many calories my body would burn if I did nothing all day) is about 2000 calories. If I eat 2000 calories and burn 500 calories through exercise and daily activity, I will still lose weight and burn fat (500 calorie deficit).

If I starve myself and eat 1200 calories (1300 calorie deficit) day after day, my body will rebel and store body fat. A 1300 calorie deficit is too large (severe calorie restriction).

You will find it easier to cut more calories by eating healthy and eating foods with high water content. You will actually be eating more while eating fewer calories. And, you will feel fuller for a longer period (thereby eating less).

The basics of it is to eat as many foods with high water content/low calories as you can. Foods such as fresh fruits and vegetables are examples. These types of foods help you to feel fuller (satiety) while eating fewer calories. For instance, grapes with the same caloric amount as raisins will provide more satiety and theoretically help you eat less the rest of the day.

Energy density of food is a key component when trying to add volume to your diet. Energy density (ED) is defined as the amount of calories of a food divided by its weight in grams.

You would basically focus on foods rich in fiber with high water content (or low ED value). Fresh fruits (apples, etc.) and vegetables (such as tomatoes and broccoli) whole grain pastas, brown rice, whole grain breads and cereals, soups, salads and skinless white chicken/turkey are some examples. Lean meats provide protein which should be eaten with every meal. Protein helps you feel fuller for a longer period.

Other dryer foods could be added to your diet on a limited basis. Dryer foods would be starchy fruits and vegetables, pizza, salad dressings, crackers, etc.

The old rule still applies: A caloric surplus (consume more calories than you burn) will cause you to gain weight! A diet high in water content will cause you to consume fewer calories while providing all the nutrition you need. Eat your meals about every 3 hours to protect against binge eating and provide needed energy throughout the day.

Cut out these types of foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise

Add these types of foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard.

Cutting calories the healthy way combined with regular weight training and interval cardio training will help you reach your goals over time.

If you need to know how to lose weight the right way, get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"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 »

Weight Loss With Fat Loss

If you want weight loss with fat loss, your workouts need to be intense enough to build muscle and burn fat. And, you need to be patient as your body changes its composition to lean and toned. That would stop you from ever trying a quick weight loss program designed to give you short-term weight loss but long-term failure. You will change your eating habits to help reach better long-term goals of health with a great looking body.



Here are some other tips to achieve weight loss with fat loss:

Work harder for a shorter period of time and you'll burn more fat and calories during and after your workout! An intense 30-40 minute workout will work just fine.

Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises. Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions.

Here is a good fat-burning workout:

Do each exercise one after the other with little or no rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 3 times.

1. Bulgarian Split Squats, 15 repetitions each leg
2. Ball Plank, 15 repetitions, 5 second hold
3. Pushups on Medicine Ball, 20 repetitions
4. Step Ups with Knee Lift (knee high platform), 10 repetitions each leg
5. Pullups, 10 repetitions
6. Walking Lunges, 10 repetitions each leg
7. Standing dumbbell shoulder press, 10 repetitions
8. Repeat circuit 2 more times.

This type of workout will help you build muscle, burn fat and lose weight.

If you need to know how to lose weight the right way, get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"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 »

Weight Loss e-Course

You may need my weight loss e-course to improve your weight loss techniques or learn how to lose weight from scratch. Either way, losing weight and keeping it off is not always easy to achieve.

Weight loss management is a simple process---if you do it day in and day out! Its a process like any goal you are trying to reach. You don't reach your goals overnight! And, you didn't gain that weight overnight---it was a process too!

There are reasons why this country has an obesity epidemic. All of the reasons have to do with behavioral habits such as:

1. overeating

2. too little exercise

3. sedentary jobs

4. negative attitudes

5. limiting behaviors

6. following bad weight loss advice

Whatever the reasons are for you being overweight, YOU CAN CHANGE YOUR WEIGHT GAINING PATTERNS! You can start taking positive steps today to improve your health, burn fat and lose weight.

I have the weight loss e-course to help you be successful with weight loss and fat loss. It won't cost you any money. Just your time and effort. And, it will tell you exactly what to do each day.

Get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"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!

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 »

Lose Weight And Keep It Off

Its not enough to just lose weight. I could lose 10 pounds in 2 days by starving and dehydrating myself. I would also look and feel miserable. More than likely, I would binge eat the next 2 days and gain more weight than I lost. That's the general result of "quick weight loss" and yo yo dieting tactics.



There has to be more to it than just losing weight, right?! What about eating right, exercising and being healthy? You may say, "I've tried that and it didn't work!" I say, "Try it again!" Or, maybe, you didn't stay with your exercise and meal plan long enough to see real results. Either way, try again! There's plenty of things in life that you have attempted over and over until you succeeded.

I have the weight loss e-course to help you be successful with weight loss and fat loss. It won't cost you any money. Just your time and effort. And, it will tell you exactly what to do each day.

Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

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

My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course will help you manage your fat loss and weight loss day-in and day-out! THIS e-Course is ABSOLUTELY FREE! How many times have you followed your meal plan and exercise program all week and then blown it on the weekend by going on an eating binge? If that's you, then you need this 7-day e-Course!

Staying on your fat loss track through all the events of life can sometimes throw you off kilter...this 7-day e-Course will tell you exactly what to do!

Are you still doing the same poorly designed workouts and getting the same "little or no success results" from your workouts? This can leave you feeling OVERWHELMED AND READY TO GIVE UP!

YOU WILL GET FREE FAT-BURNING WORKOUTS WITH THIS e-Course!

And, if you haven't yet figured out how you need to be eating, you need a meal plan to follow! It takes more than just working out...if you burn 500 calories during a workout and later eat 800 calories, you are just "spinning your wheels" and not making progress!

YOU WILL GET A FREE MEAL PLAN WITH THIS e-Course!

Are you worth the time it takes to manage your fat loss and weight loss?


Get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!

"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!

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 »