Your Weight Loss And Body Shape--Be Realistic

You will never reach your weight loss and body toning goals if they are unrealistic. Some of us just don't have the genetic makeup to look like cover models. That's okay! You can set a goal to look and feel the best that YOU can. That's a realistic goal.



Weight loss motivation usually begins when you have become motivated to improve in other areas of your life.

I'm not a psychologist, but I am a human. I know that when I am "messed up" in other areas of my life, it can sometimes be hard to exercise regularly and lose weight or maintain weight. Its also easier to eat those fatty "comfort foods" that pack on the pounds quickly.

Here are 4 tips for you:

1. Fear is a huge obstacle for some like fear of setting goals because of fear of failure. According to experts, setting low goals or no goals means you don't have to live up to high expectations.

2. When you have tried everything and nothing has worked, its easier to just give up. Don't give up. Keep trying. All it takes is the right exercise and nutrition program to help you succeed.

3. Remember, weight loss is about improving your health. In an About.com poll, 65% of site visitors said they were losing weight for appearance. And, only 35% said they were losing weight for health. That's why quick weight loss programs (with no long-term benefits) continue to sell out.

4. You can't be perfect. Consistent (and smart) exercise and healthy eating will give you a healthy, toned body. Period. Don't stop no matter how long it takes!

Here's some other motivational tips.

You can reach your weight loss and fat loss goals! Stay with it---YOU ARE WORTH IT!

Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: "10 Must Know Fat Loss Tips" 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!

Your Fitness Assessment--10 Reasons You Need One

You need a fitness assessment if you have been inactive for a while. You need to know where you are with fitness and how to begin taking steps to improve your health.

If you are overweight or have too much body fat (a skinny person can have too much body fat), your body is not as healthy as it could be. Start making changes today!

Here are 10 reasons you need a fitness assessment:

1. Identify your fitness goals and determine why your fat loss and weight loss efforts have failed or succeeded in the past. You also have to get your motivation right for your exercise program to work for you. This step takes you being "very honest" with yourself! Sometimes it is a painful process.

2. You will learn your body composition (body fat % vs. lean mass %). You will also learn "where you are fat." Excess abdominal fat has been shown to be a precursor to diseases such as cancer.

3. When's the last time you had your body measurements taken (chest, arms, neck, hips, waist, etc.)? This is part of your fitness assessment.

4. What's your health history? You might need a doctor's clearance before you can begin an exercise program.

5. What are your eating habits? Part of your assessment will look at what you are eating, how you are eating and changes that you need to make.

6. What is your basal metabolic rate? Don't know? You will after your fitness assessment. This rate helps you set the daily calories you will need.

7. Have you had low back pain for some time? If so, you probably have postural problems that need to be corrected. And, yes, a postural assessment is part of your fitness assessment.

8. Had any muscle spasms or "knotted muscles" lately? Then, you need to improve your flexibility. The fitness assessment will tell you where your muscles are tight, lengthened or weak.

9. When's the last time you checked your resting pulse rate? Your resting pulse rate will tell you how hard your heart is working in a resting state. For instance, my resting pulse rate was 58 beats per minute the last time I checked it. That's pretty low. When I was at peak condition as a college athlete, my resting pulse rate was 54-56 beats per minute.

10. How ready is your body for physical activity? You don't know? You will after your fitness assessment!

What are you waiting for? Schedule your fitness and nutrition assessment today! It won't cost you anything but your time (about 45 minutes)! Call (512-289-8879) or email me at the bottom of this post! Don't put it off!

Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: "10 Must Know Fat Loss Tips" 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!

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!

Burn Body Fat To Lean And Tone

Did you burn fat and reach your fat loss goals so far this year? You didn't set fat loss goals? If not, get your body fat percentage checked and start tracking it.

You should use your body fat percentage to determine whether your body is really changing. If you are burning fat and losing inches, you are on the way to being successful with your weight loss and fat loss program.

You can weigh the same amount and still be successful! How? Burn body fat. If you weigh the same but your body fat percentage decreases by 10%, your body is changing to more lean and toned. Soon, you will begin to lose weight and it will stay off! As you build muscle mass, your body will shrink and your metabolism will speed up.

Here are some weight loss and fat loss tips to determine if you are on the path to success:

1. Check your body fat percentage every week to see if your body is shrinking. If the weigh scale doesn't change, you are doing the right things if your body fat percentage decreases.

2. Seek expert guidance if your way is not working. Personal trainers can be great sources to help you visualize goals, individualize workout programs and give you valuable feedback to make improvements.

3. Make sure you are eating enough food. 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).

4. Is your workout program adequate. Are you working out hard enough? Are you over-training? You need the right mix of exercise and rest to be successful with weight loss and fat loss.

Two to 3 days of weight training (30-40 minutes a session) and 2-3 days of interval cardio (20 minutes a session) will give you the workouts you need to be successful.

Circuit weight training is a proven fat-burning method. Change up your workouts every 2-3 weeks to keep your body guessing.

5. Are you getting enough sleep? More and more, I am seeing clients who are not sleeping enough and resting too little (over-training). You need both for your metabolism to work properly. Most of us need 7-8 hours of sleep every night. And, you should not workout every day. Take at least 1 day off from working out.

Make the needed changes to reach your weight loss and fat loss goals!

Be sure and download your 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!

Energy Drinks Or Food For Your Energy?

If you routinely don't have the energy to do what you need to do, check up on your habits before buying energy drinks. There's a new report out warning against energy drink use by children and teens. I would expand that recommendation to include adults too. No one needs energy drinks.

Here are some things you should check:

1. Are you getting enough sleep? Four or 5 hours of sleep a night is not enough rest. The sleep debt will catch up with you. Be sure and register for the Free book, "Master Your Sleep."

2. How nutritious are your meals? Are you eating enough? Get your nutrition primarily from food. And, I recommend taking supplements such as multivitamins, fish oil and green tea.

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.

3. When's the last time you had a complete physical exam? There could be medical reasons for your low energy.

4. You might be dehydrated. “Water serves as a medium for the body to perform its life-sustaining functions, such as regulating body temperature and eliminating waste,” says Toby Amidor, a registered dietician in New York City. “If you don’t ingest enough water to help these metabolic reactions occur, you’ll become tired or lightheaded.”

Drink about half your weight in water each day. So, if you weigh 150 pounds, drink about 75 ounces of water each day.

5. Maybe you are too caffeinated. Because it is a stimulant to the central nervous system, caffeine can make you tired. Cheryl Forberg, a registered dietician says, "a once-a-day dose in the morning in tea or coffee is fine."

"But people can create a vicious cycle when they keep ingesting more caffeine to counteract the exhaustion they feel after the previous dose wears off." And, she adds, "the cumulative effects of the day’s caffeine—such as increased heart rate and a rise in blood pressure—can also keep you from getting a good night’s sleep."

6. You don't get enough exercise. You know how energized you feel after exercising? Enough said.

As for the report: "We would discourage the routine use by children and teens," said Dr. Steven Lipshultz, pediatrics chairman at the University of Miami's medical school. He wrote the report with colleagues from that center.

The report says energy drinks often contain ingredients that can enhance the jittery effects of caffeine or that can have other side effects including nausea and diarrhea. It says they should be regulated as stringently as tobacco, alcohol and prescription medicines.

"For most children, adolescents, and young adults, safe levels of consumption have not been established," the report said.

I say, get your energy primarily from food and you will have what you need to live an active life.

Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: "10 Must Know Fat Loss Tips" 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!

Forty Minutes Of Interval Cardio? Don't Do It

Yesterday, I did 40 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.

Doing 40 minutes of running interval cardio is, well, too much at one time. I was quickly running out of energy at about 30 minutes. Why did I keep going? Three reasons: I was feeling pretty good, I was running on a treadmill (easier than running on land, which I usually do) and I was watching "The Office" (Michael falls into Koi Pond episode). Don't do 40 minutes of intervals in one session!

Twenty minutes of running cardio intervals is enough to burn plenty of calories during and after your workout. Doing two separate 20 minute cardio sessions is even better.

Research proves that two 20-minute workouts will burn more fat and calories than one 40 minute workout. Doing a second workout during the day (even a short one) keeps growth hormone levels high throughout the day. This will give you even more body fat burning.

So, here is how I usually do a 20-minute running cardio interval session on a treadmill:

--Run fast, 1 minute
--Walk, 1.5 minutes
--Do this rotation for 20 minutes

When I run intervals outdoors on grass or astro-play turf:

--Sprint 60 yards
--Walk back to starting line
--Sprint 60 yards
--Do this rotation for 20 minutes

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.

Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: "10 Must Know Fat Loss Tips" 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!

Sleep Well, Live Healthier, Manage Your Weight

If you don't sleep well, your day will not go as well as it could. Your workouts are less effective when your energy is low. Too many sleepless nights can contribute to weight gain. If you continue to pile up sleep debt, it will eventually cause your health to suffer.

Psychiatrist and psychotherapist, Tracey Marks, has written a great book entitled, "Master Your Sleep: Proven Methods Simplified." Dr. Marks specializes in the interplay between your mind and body and how it shapes your quality of life. She has treated many patients suffering from burnout, depression and stress. Many times, sleep problems are at the root of their woes.

As a personal trainer, I see more and more clients who have sleep problems. This affects their metabolisms and hinders their efforts to reach fat loss and weight loss goals. I am using this book to help me first and my clients. I don't know anybody who hasn't had sleep problems at some point.

"Master Your Sleep" is well worth reading and it will help you regardless of your circumstances.

My favorite chapters are "Why Can't I Sleep" and "Behavioral Therapy--Things You Can Do." The book is helping me already. In particular, my busy lifestyle can sometimes affect the quality of my sleep. You'd be surprised at how many disorders there are that can hinder your sleep patterns.

Here's your chance to win a free copy of the book! It is paperback, only 125 pages and includes a sleep diary and problem solving worksheet. I have 3 copies to give away over the next week.

Just register at My Fitness Hut Blog.

If you don't win, be sure and buy your copy here. Peaceful sleeping to you!

Mark Dilworth at My Fitness Hut

Burn Fat With Medicine Ball Exercises

Burn more body fat with medicine ball exercises. These exercises are definitely underused by people I see working out.

Medicine ball exercises will help you do more than burn fat. Medicine ball exercises will also help you improve your speed, power and core strength.

Medicine ball exercises also allow you to exercise with natural movements. Your movement is not restricted by weight machines or barbells. Every one moves differently and you can even be a little creative with medicine ball exercises. Doing these exercises at full speed will give you maximum fat-burning potential.

Here are some top fat-burning medicine ball exercises:

1. Medicine ball diagonal chop (pictured above) - The diagonal chop helps you work multiple muscle groups in different planes of motion (at the same time). Injuries of the torso (such as oblique strains/pulls) hurt like crazy and are hard to recover from....its better to avoid these types of injuries!

2. Medicine ball front chop - The medicine ball front chop is a great full body core exercise that also works your lower body. Do this exercise at a moderate pace before progressing to full speed.

3. Medicine ball squat jump - The medicine ball squat jump will shape your legs, improve your speed acceleration and power. Bodyweight squat jumps should be mastered first. The fastest runners usually have the highest vertical jump heights.

4. Medicine ball rotational throw - This exercise will train your body in the transverse plane of motion and help you prevent twisting injuries of the torso. Do this exercise at a moderate pace before progressing to full speed.

5. Medicine ball soccer throw - The medicine ball soccer throw is a great power exercise to help burn upper body fat and improve your core strength.

It is hard to limit this list to just 5 medicine ball exercises. Medicine ball lunges with rotation and medicine ball side lunges are two exercises that come to mind.

Add medicine ball exercises to your workouts more often. It will help shape and tone your body faster.

Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: "10 Must Know Fat Loss Tips" 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!

Sleep Deprivation Hinders Fat Loss and Weight Loss

Sleep deprivation, or sleep debt, will hinder your attempts to reach your fat loss and weight loss goals. You need to exercise smart, eat healthy and take care of your body. That includes getting enough sleep each night. Sleep debt takes a toll on your health and appearance.

Being "too busy" all the time is not good. Sometimes we use it as an excuse to not do the things we should---like exercise!

When you wake up during the night because you can't sleep, you are likely to eat when you should be sleeping. And, you will throw your metabolism "out of wack."

Researchers have found that the less sleep the test subjects got, the higher their body fat. The shorter sleep time altered the subjects hormone levels, energy decreased and appetite increased.

And we already knew that decreased energy affects your workout performance. What's enough sleep? The general rule is 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 fat loss goals by not getting enough shut-eye.

If you do happen to wake up at night, eat an apple instead of ice cream!

Exercise consistently, eat healthy and get the sleep you need to keep your body healthy!

Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: "10 Must Know Fat Loss Tips" 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!

Don't Buy Girl Scout Cookies, Just Donate Money

If you have a "sweet tooth" and are trying to break bad eating habits, you don't have to buy those Girl Scout cookies! Just donate the money instead. They will happily take it. That way, you won't feel guilty saying no to the cute little girl at her table.

I have donated money at least 3 times already this year instead of buying the cookies. I love sweets and its one way to say no. Use every tactic you can until you get your eating habits under control.

Break bad eating habits "one habit at a time" if that's what you must do. Replace bad, unhealthy foods with better alternatives. You will feel better (literally) and it will help you reach your fat loss and weight loss goals.

Keep your daily food journal to track what, how much and why you are eating! This will help hold you accountable during the day.

Don't ruin great workouts by eating bad food with a million calories! Its possible to hide those hard-earned muscles with thick layers of fat! Don't fight against yourself!

Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: "10 Must Know Fat Loss Tips" 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!

Your Basal Metabolic Rate And Weight Gain

How does your basal metabolic rate figure into your weight gain? Your metabolic rate and your nutrition are the biggest determining factors in whether you will gain or lose weight. You can increase your metabolic rate with proper training and nutrition. Here is a question asked by a client:

Client Q: What is my basal metabolic rate (BMR) and how does it relate to fat loss and weight loss?

Mark's A: Your BMR is the amount of daily calories your body needs to maintain itself. Said another way, it is the amount of calories your body would burn if you did nothing all day. Not everyone burns calories at the same rate. Some factors that influence the speed of your metabolism are:

1) Your age. Your metabolism may slow down about 5% per decade if you are sedentary.
2) Gender. Men generally burn more calories at rest than women.
3) Your proportion of lean muscle mass to fat mass. The more lean muscle mass you have, the higher your metabolic rate will be.
4) Heredity also plays a part in your body's rate of metabolism.
5) Thyroid problems may also cause your metabolism to slow down.

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

My BMR is approximately 2000 calories, so if I consume 2000 daily calories I will burn fat and lose weight. This happens through exercise and daily activities which would allow me to maintain a caloric deficit. Remember, a caloric surplus (consuming more calories than you burn) causes you to gain fat and weight.

One surprising thing about metabolism is this: the more you weigh, the faster your metabolism will be. This happens because your body must work harder to maintain itself. That is also why it is easier to lose weight in the beginning of a fat loss/weight loss program.

The overweight person's metabolism is running so high that any cut in calories will result in quick weight losses. On the other hand, its easier for that person to regain the weight because her or his body now needs fewer calories to sustain itself.

Here are some other facts about metabolism:

Fact #1 A slow or sluggish metabolism is not the major cause of weight gain.

A caloric imbalance is the cause of weight gain (consuming more calories than you burn in a day). If you have a slow or sluggish metabolism? A brisk 30 minute walk each day would get you started in the right direction to speed it up.

Fact #2 Lifting weights (or other resistance exercises) and cardio exercise will give you a higher metabolic rate.

Specifically, a combination of circuit weight training and high intensity interval cardio will get your metabolism "revved up."

Fact #3 Sweating is not a gauge of how many calories you are burning.

This may be bad news for sauna and steam room lovers! Weight loss or gain is a product of calories consumed or burned. If you burn more calories than you consume, you will lose weight and vice-versa.

Fact #4 The best time to exercise is whenever you have the most energy.

Working out at any time of the day will increase metabolism for several hours, depending on intensity.

Fact #5 Your metabolism doesn't necessarily have to slow down as you get older. Again, a combination of circuit weight training and high intensity interval cardio will keep your metabolism "revved up" throughout your life.

Fact #6 Eating smaller, frequent meals will keep your metabolism "revved up" during the day. Your metabolism will slow down if there are too many hours between meals.

Fact #7 There is no significant evidence showing that eating certain foods/drinks such as peppers and green tea will speed your metabolism for a long period of time.

Actually, any food will speed your metabolism within the first hour after you eat. A high-protein food might speed metabolism for a longer period of time since protein requires about 25% more energy to digest. Your best bet is to follow Fact #6 when it comes to eating.

Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: "10 Must Know Fat Loss Tips" 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!

Exercise Cures Cabin Fever!

With snow hitting the ground, I had to get out, exercise and cure my cabin fever! The Austin, Texas area has not been hit nearly as hard with snow and cold as the Midwestern and Eastern states. Actually, 30 degree temperatures are cold here (sorry!).

But, this week, the temperatures have been in the teens and twenties with some ice and light snow. No big deal, except that people here don't know how to drive in this weather!

Last night (about 10 p.m.), I had to get out of the house and exercise! As you know, my favorite place to exercise is outside. But, I couldn't find any takers for flag football in the snow. I ended up going to the gym to workout where there were about 10 of us burning calories.

Still, I felt great after 35 minutes of interval cardio and 25 minutes of circuit weight training. And, I made it home safely despite seeing numerous ice-related car collisions (hint to Texans: drive slower on icy roads and don't slam on the brakes!).

This is the workout I did:

--20 minutes of intervals on treadmill, rotating 1 minute running and 1.5 minutes walking

--25 minutes, weight training circuit, 10 repetitions (chest press, rows, captain's chair leg raises, step ups, standing DB shoulder press), did circuit 3 times

--15 minutes of running intervals, same rotation as above

Got cabin fever? Get to moving already!

Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: "10 Must Know Fat Loss Tips" 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!

Fat-Burning Workouts For Busy People

This article is for busy people who want to burn fat! If you need a workout that burns calories, burns fat, improves heart health and improves overall health, you came to the right place. If you need a workout that can accomplish this in 30 minutes or less, just hold on.

Guess what? I know of 8 workouts that can accomplish the above stated benefits for you! And, the workouts will only take 20 minutes of your time. Better yet, the workouts are FREE! The only things it will cost you are a little time and superior effort.

What will you receive in return?

1. Lost Weight
2. Reduced Body Fat
3. Lower LDL Levels (bad cholesterol)
4. Lower Blood Pressure
5. Improved Heart Function
6. Reduced Risk of Chronic Diseases such as diabetes, cancer and heart disease
7. Improved Appearance and Boost of Self-Esteem
8. Increased Energy
9. Reduced Healthcare Costs

Money can't buy these health and fitness benefits. Just invest your human capital and the returns will be limitless.

Are you ready to take action and invest about 1.5-2 hours a week of tough exercise? I thought you would be.....just download your FREE report and workouts below!

Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: "10 Must Know Fat Loss Tips" 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!

Office Workers Burn Fat By Moving More

Office workers move less during the day and face weight gain risks. Sitting at a desk all day or being confined to a cubicle restricts your movement.

And, since all movement burns calories, office workers have to take steps to manage weight.

According to a new study from the Université de Montréal, office workers have become less active over the last three decades and this decreased activity may partly explain the rise in obesity.

Keep your fat-burning enzymes active by standing and walking more 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!

If you have a sit-down job, try to stand as much as you can during the day and take walking breaks and lunches to activate those fat-burning enzymes! Any activity is good to go along with your regular workouts. Those burned calories add up!

During your workout, a "stand up" exercise will give you more strength benefits.

Example: work your hip abductors standing up instead of sitting on that machine. Your core will also get more work when you do an exercise standing up.....and, you will burn more fat and calories.

So, walk or bike when you have that option instead of always hopping in the car to go places....before you know it, most of your day will be active!

Bonus Tip: Brace your torso during the day as you sit, stand and walk and your abs will get extra work also! Bracing would be like "getting ready to take a punch in the gut!"

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!

Improve Fat Loss With One Thing: Speed

Improve your fat loss by speeding up your workouts. This will also shorten your workouts because of the intensity. Speeding up your exercises will burn fat from your body sooner. If you need to ramp up the intensity and break through your weight loss plateau, use faster paced exercises and workouts.

Speed-based workouts are very intense and will improve your body's composition (fat loss, more muscle).

These workouts will sculpt your body without your joints taking a pounding from lifting heavy weights!

To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. You will shape your bulkier, fast twitch muscle fibers when doing exercises at full speed!

Speed-based circuit workouts are a tried and true method to burn more fat, increase strength/endurance and improve heart health.

Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 2 more times. Here is a good speed-based workout:

--Side-to-Side hops, full speed
--Pushups, full speed
--Dumbbell Step Ups, full speed, knee high platform
--Medicine ball slams, full speed
--Squat jumps, full speed
--Dumbbell rows, moderate pace
--Mountain climbers (pictured above), full speed, 30 seconds
--Standing dumbbell shoulder press, moderate pace

Use correct form and burn more fat!

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!