Saturday, September 20, 2014

Burn Butt, Hip and Thigh Fat with Medicine Ball Side Lunge

The medicine ball side lunge will shape your butt, hips and thighs better than popular seated exercises. This exercise works the often neglected frontal plane (lateral movement) of motion.

If you want to shape your hips and thighs faster, do more medicine ball side lunges. Get rid of the “saddle bag hips” and “jiggling-jelly thighs!

The seated hip adductor and hip abductor machine exercises don't match up to a standing exercise like the medicine ball side lunge. You will get more fat-burning and calorie-burning benefits from doing the medicine ball side lunge.

Matter of fact, 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 and lunges are great examples.

If you have stubborn lower body fat, medicine ball side lunges done as part of a leg circuit workout is a tried and true method to burn more leg fat, increase strength/endurance and improve heart health. You will also have toned glutes, hips, thighs and calves if you stay with it.

The medicine ball side lunge also trains you to move correctly in the lateral direction. Many knee ACL injuries occur when you place too much stress on your knees and not enough stress on your hips during deceleration. In other words, your hips are often under-used during exercise movements.

What exercises have you used to tone your hips and thighs?

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts. Start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level.

Mark Dilworth, BA, PES
My Fitness Hut

Wednesday, September 17, 2014

Eat Protein to Build Muscle, Burn Fat and Reduce Hunger

Eat protein with every meal. It will help you cut calories without feeling hungry because you are eating enough. And, it will help your fat loss and weight loss efforts. One of the knocks on fad diets is that you feel like you're starving most of the time.

For example, a study published in Nutrition Research shows that a breakfast including eggs reduces hunger pangs and decreases calorie intake for the rest of the day. It takes your body longer to digest protein, so you will fill fuller for a longer period of time by eating more foods rich in protein (thermic effect).  All the foods you eat require energy to be broken down and absorbed in the body, but this “thermic effect” for protein is about twice as high as it is for carbohydrates or fats.

By the way, eating whole eggs (both whites and yolks) will not harm your health. Eggs have taken a bad rap in the past. I would recommend you eat eggs from free-range chickens. They are healthier and taste better.

Its a good idea to get full on protein foods first. It will help you eat less of the condiments and other high-fat foods. You will find yourself eating healthier overall when you load up on foods like eggs, nuts, turkey, chicken, fish, etc.

Protein also helps control your blood sugar levels if you happen to eat carbohydrates with your meal.  Glucagon is a hormone that counteracts the effects of insulin in fat cells. A rapid rise in insulin levels causes the body to store fat.  Glucagon decreases the body’s ability to make and store fat in fat cells and in the liver.

Protein is also used by your body to repair and rebuild damaged tissues as a result of a tough workout (especially weight training). Quickly digesting protein shakes work well after a workout.

Other daytime and nighttime meals could be comprised of slowly digesting protein (such as lean meats) that will give a constant release of amino acids into your system during the day and overnight.

So, when used right, protein will help you cut calories and build a lean body.

A post workout meal, with the right amount of protein and carbohydrates, may allow your body a perfect replacement for those lost nutrients after your WORKOUT!

Check out ProGrade Nutrition.....The best nutrition products on the planet!  That's why I am a ProGrade Nutrition Partner.

Mark Dilworth, BA, PES
Your Fitness University
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