Shape Your Body Faster In 2011

Shape your body faster in 2011 by working harder for a shorter period of time. By doing this, you'll get more fat burn and calorie burn during and after your workout!


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 strength workout:

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

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

Also, shorten and intensify your cardio workout! Long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense cardio sessions also burn more fat and calories during and after your workout!

I'm talking about interval cardio sessions that are 20 minutes or less!

If your cardio sessions are 45 minutes to 1 hour, stop doing your cardio that way (if you want to make progress sooner)! You will attain more fat loss and weight loss sooner with short, intense cardio sessions.

Here is an interval cardio session (or something similar):

--Jump rope, fast, 1 minute
--Walk 1 minute
--Mountain climbers, fast, 30 seconds
--Walk 30 seconds
--Jumping Jacks, fast, 1 minute
--Walk 1 minute
--Run-In-Place, fast, 30 seconds
--Walk 30 seconds
--Bodyweight Jump Squats, fast, 15 seconds
--Walk 1 minute

Rest 2 minutes between circuits. Repeat this circuit 2 more times.

If you don't like these types of exercises, then pick exercises that you like. I know that jump squats won't work for those with knee or back problems. As long as you change it up and keep it interesting, you will will make progress--sooner!

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 3-Step Fix-Your-Diet-Now Plan

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 eating habits and lifestyle and start remaking your body a healthy, energized and lean fat-burning machine!

Mark Dilworth, BA, PES


About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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