Tuesday, October 13, 2015

5 SECRETS for Weight Loss With Anti-Aging

So, why are you gaining weight as you age? Weight gain doesn't have to come with aging.  Is it your sedentary lifestyle? There seems to be a new reason reported every week explaining why we are gaining weight and getting fat.

Sedentary jobs have been listed more than once as one of the main causes of weight gain for many people. There's one problem with that theory: I know many people (and so do you) who have "sit-down jobs" and are very fit and lean.

I also know people who work on their feet at health clubs who are very overweight. So, its not where you work that determines whether you will or are gaining weight.

Our culture encourages us to blame someone or sue someone in court to fix our problems. That works fine unless you are the cause of your problems.

In the fat loss and weight loss arena, YOU largely determine how much you will weigh. There are medical and genetic exceptions to this weight gain rule but that's a subject for another article. For purposes of this article, you are ultimately responsible for your body fat and body weight.

Slow your aging process with my 5 Day Fitness and Nutrition Jumpstart

Despite the popularity of many "other reasons" for our nation's overweight and obesity problem, I still maintain that the primary reason for your weight gain is a caloric imbalance.

Simply put, you will gain weight and fat if you consistently eat more calories than you burn. Some will say that theory is outdated. Don't believe them.

I realize its important to eat the right types of foods for nutrition and health. But, you will also gain weight if you eat too much of the healthy foods.

So, if you have a "sit-down" job, I would recommend that you move more. A standup desk is also a good idea to keep you active during the day.

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

Try to stand as much as you can during the day and take walking breaks and lunches to activate your fat-burning enzymes! Any activity is good to go along with your regular workouts. All movement burns calories.

Don't blame your job if you're gaining weight. Make changes to your exercise, eating and lifestyle habits. These are the primary keys to you shaping and maintaining a lean and healthy body.

Do you want to:
  • Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
  • Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
  • Feel Better than You have Felt in Months or Years?
  • Have the Energy to Accomplish Your Daily Goals?

Be sure and register for my FREE 5-Day Fitness and Nutrition Jumpstart

I will coach you to transform your body and its definitely not just about weight loss.  You will learn what it takes to change your lifestyle and start remaking your body a healthy, energized and lean fat-burning machine!

Mark Dilworth, BA, PES

Friday, October 9, 2015

2 Top Fall Season Bodyweight Workouts

Get your fall season workouts going full-blast with these fat-burning bodyweight workouts.   Don't start the cold season by easing up too much on your exercise routine!  That can lead to 20-30 extra pounds put on over the 3-4 month period......

Bodyweight Strength Workout

A short, intense fat-blasting bodyweight strength workout can be just what you need if you are in a slump. When was the last time you did strength training without weights. I recommend doing a bodyweight workout at least once a week. It will give your joints a break from lifting weights.

If you need a supplement to your regular full body strength workout, this circuit workout is what you need.

Circuit workouts are good because you can incorporate exercises like squats, lunges, step ups and pushups and improve your heart health too. And, to get even more fat burn, do some of these exercises as full speed power exercises. Make sure you have mastered proper jumping and landing techniques before incorporating power exercises into your routine.

You don't need any machines---just get your body ready for some very intense exercise. If you have knee or low back problems, this type of workout is not for you.

Here is your fat-blasting bodyweight strength workout:

  • bodyweight squats, 10 repetitions each leg
  • decline pushups (pictured above), 10 repetitions
  • walking lunges with upper body rotation, 5 steps per leg
  • inverted rows, 10 repetitions
  • step ups (knee high platform), 10 each leg
  • pushup plank, 10, 5 second hold (pictured below)

  • side lunges, 10 each leg

Try to do each exercise, one after the other, with 30 seconds rest between exercises. Rest 2-3 minutes after the circuit. Do the circuit 3 times.

Bodyweight Cardio

Use bodyweight cardio to tone up and change up your regular cardio routine.

Tone your lower and upper body on cardio day. Doing bodyweight cardio is both a strength and cardio workout. It is one of the best ways to help tone your body. And, it keeps you away from boring cardio routines.

Changing up your cardio workout can also help you break thru fat loss plateaus.

It only takes about 20 minutes to do this bodyweight cardio workout:

  • deep knee bends, 10 repetitions
  • pushups on medicine ball, 10 repetitions
  • deep knee bend jumps, 10 repetitions (slow descent, explosive jump)
  • pullups, 6-8 repetitions
  • speed ladder - lateral speed steps, 10 repetitions (pictured above), full speed
  • triceps dips, 10 repetitions, feet and hands on benches (body hanging)
  • front-to-back hops, 10 repetitions each side of cone, full speed

Do this circuit 2-3 times. Take little or no rest between exercises. Rest 1-2 minutes between circuits.

Enjoy your workouts!

If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):

Free Bodyweight 500 Metabolic Fat Burner Workouts. Start shaping your body faster!

Mark Dilworth, BA, PES

Mark Rocks Athletic Greens Superfood

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