How to Burn Off Fat Cells

By Kevin DiDonato MS, CSCS, CES

So here’s the story.

The other day we explained sick fat cells and how they can kill you slowly. Well, today, we are going to explain how fat stored in your cells is made into usable energy through a process called lipolysis.

You body needs fuel. Luckily for us, our muscles and liver provide a quick energy source in the form of stored sugar. However, in the absence of food or nutrients, our body uses our stored sugar. Luckily we have another storage system which has plenty of stored energy.

Fat cells are full of stored energy! When our bodies need energy, a process called lipolysis happens, which breaks down stored fat and releases them into the blood stream. Here is how the process works:

When we eat, food is used or stored as energy for future use. When we eat any type of fat or excess calories, research suggests, these nutrients are processed and stored in adipocytes. Adipocytes are pockets in adipose tissue where fatty acids are stored for later. In order for us to utilize the stored energy, certain hormones have to be released. These hormones begin the process of splitting and releasing the stored energy.

The absence of food could cause stress in your body. Some research suggests, this stress increases Epinephrine and Norepinephrine. These hormones, which are secreted by the adrenal glands, stimulate fatty acids to mobilize from the cell getting them ready to be processed for energy.

Epinephrine binds to the surface of the cell, stimulating the production and release of adenylate cyclase. This increases the level of cAMP in the cell. The increased level of cAMP activates another hormone, PKA, stimulating the release of hormone-sensitive lipase (HSL).

Fat stored in the cell mobilizes and moves toward the surface. Once at the surface, hormone sensitive lipase splits the triacylglycerol, which is the stored fat form, cell at a certain point in the chain, hydrolyzing or splitting the fatty acid.

The specific point in the chain, which is hydrolyzed, is part of the chemical backbone of the molecule. The fatty acid then moves into the bloodstream, transporting it to muscles or other cells. The fatty acid enters the cell and moves into the mitochondria, where the fat is burned for energy.

Two potent nutrients have been shown in research to aid in this process. We all know Capsaicin is hot! Capsimax® is an encapsulated bead(s) of Capsaicin, which could allow the beadlets to enter the gut and move it into the intestines, with little breakdown.

Capsimax® is most effective in the intestines. Once the beadlets enters the intestines, research shows, there is a slow release of Capsaicin into the bloodstream. This allows Capsaicin to work effectively without the immense burn you would get from eating Capsaicin.

Capsaicin gives peppers their heat. Capsaicin, some studies show, can dramatically increase Epinephrine released by your body, which could stimulate fatty acid breakdown. Result: more fat cells shredded and used for energy!

The other potent nutrient, Raz K®, works to help this process. Raz K® could help to mobilize stored fat and move it to the surface of the cell shows some clinical research. Once there, the fat cell is broken down, sending it on its way to other areas of the body.

Raspberry ketones are a natural phenolic compound found in raspberries. They may potentially increase lipolysis, which is the breakdown of triacylglycerides into a more usable form. So, it comes as no surprise that Raz K®, according to some studies, can also: release adiponectin, aid in fatty acid oxidation and, of course, lipolysis.

Research done by Park, determined rats who consumed a high-fat diet in combination with raspberry ketones, stunningly showed no additional increase in body weight or body fat. They also showed an increase in lipolysis, or the breakdown of fatty acids in the cell, shipping it to other areas for energy.

In a similar study, Morimoto et al. discovered rats fed a high-fat diet showed a build up of triglycerides in the liver. Those same rats were fed the same fat-enriched diet, this time with the addition of raspberry ketones.

By adding raspberry ketones, the rats fed the same high-fat diet did not increase their body weight. They also did not increase liver weight. They decreased their weight and the amount of fat in their livers, even though fat in the livers increased prior to the addition of raspberry ketones. Their final conclusion: raspberry ketones could prevent and improve obesity and fatty livers!

The reason why this formula is so effective is the use of Capsimax® and Raz K® together. The use of Capsimax® could increase the secretion of Epinephrine and Norepinephrine, while Raz K® has the potential to liberate fat from adipocytes, allowing them to be shredded and burned. This powerful combination, suggests previous findings, could increase fatty acid metabolism by providing more fuel for your fat burning machine to use for energy!

How Athletes Can Burn More Body Fat

As an athlete, you need to burn body fat to improve your performance on the field or court.....

Many people are confused about what body mass index (BMI) means as it relates to body fat. Keep in mind that it is just one tool to use when you are looking at your health.  Scientists use BMI as a research tool to make objective comparisons as to how fat a person is. A person with a BMI of 25 or above is considered overweight and a BMI over 30 is considered obese.

BMI uses your height and body weight to measure fatness. This method has some limitations because it doesn't consider your body type (slim, muscular, etc.).

For example, athletes usually have high muscle mass and tend to have higher BMIs (suggesting the athlete is overfat). The athlete would actually be fit and healthy with low risk for fat-related diseases.

So, even though BMI could be used as a starting point, an athlete's level of fatness is best measured using a direct method. Two methods used are under-water weighing and skinfold measurements. Under-water weighing is not readily available to most people. Having a skinfold body fat test with calipers done by a fitness professional is convenient and reasonably accurate.

Regular sports training, low body fat and increased muscle mass are all factors that should outweigh any health risks suggested by a higher BMI.

Basic Athletic Strength and Power Fundamentals

The training program is multi-planar (sagittal, frontal, transverse), multi-joint (exercises such as bench press, squats, lunges), multi-dimensional (stabilization, strength, power), proprioceptively enriched (high neural demand) and sport-specific.

You should follow a systematic approach with the following goals in mind: injury prevention, body fat reduction and increased lean muscle mass, strength, endurance, flexibility and performance. Rate-of-Force Production (muscles producing force in the shortest period of time) is one of the best physical indicators of the level of an athlete’s performance and future success.

Bodyweight workouts use natural body motions that don't limit your natural range of motion (like machine lifting does). Since no two people have the same exact motions, bodyweight exercises are ideal for beginners and veterans alike.

What you need before sport specific exercises is the foundation of strength, flexibility and sports nutrition....if you don't have this foundation, you won't be very good in your sport.

Plyometrics and sport specific exercises are important but only if you have enough strength and joint stability to make these more risky exercises work effectively for you.

A proper sports training system would go something like this:

1. Overall strength training (including core training) to stabilize joints, build muscle, correct postural problems, improve flexibility and implementation of a nutrition program.

Some bodyweight, dumbbell or barbell strength exercises would include:

--pullups
--pushups of all variations
--planks of all variations
--medicine ball exercises
--inverted rows
--lunges of all types
--step ups of all types
--squats (two-legged, one-legged, split, lateral, Bulgarian)
--deadlift

2. Progress to power exercises, speed exercises, plyometric exercises and sport specific exercises when your body is ready.

Train smarter, not harder.

Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!

Download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Sports Fitness Hut

3 Top Weight Loss Tips for Six Pack Abs

by: Jayson Hunter, Registered Dietitian, CSCS

Weight loss tips for six pack abs are in high demand these days. It seems everywhere you turn dieters everywhere are searching for the secret to the ever elusive flat belly. Registered Dietitian Jayson Hunter, who has helped hundreds and hundreds of people lose weight successfully, has released the following easy-to-follow weight loss tips for six pack abs.

“Losing belly flab isn’t easy, but the formula is pretty simple,” Hunter explained. “There are simple things people need to focus on to lose weight fast.”

Hunter recommends these 3 top proven weight loss tips for six pack abs:

1) Review food labels

Avoid foods that contain excess sugar and calories.  Especially avoid foods that contain any trans-fats. Look for foods that are low in energy density.  This means you get a good size portion, but low calorie.  This will generally be non-processed foods. Meaning fruits, vegetables, whole grains and lean proteins are your best choices.

2) Follow the 90% rule

If you can follow your diet plan 90% of the time then that is enough to have success with weight loss. If you find yourself breaking the rules more than 90% of the time then the chance of being successful with weight loss is not as likely. Your chances of failing increase significantly. 

Lose the all or nothing attitude and just take one day at a time. Reflect on your day before you go to bed at night and instead of getting down on yourself because you weren’t perfect just set goals to accomplish next day that would eliminate those errors.

3) Keep total fat intake under 30% for the day

This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc.  It doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.

Jayson Hunter, RD, CSCS is the author of the Carb Rotation Diet. 


Mark Dilworth, BA, PES

Your Fitness University
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Avoid These 5 Fat-Gaining Mistakes

by Kevin DiDonato, MS, CSCS, CES

America has a large problem.  The obesity epidemic is reaching epic proportions.  Compared to 20 years ago, more and more states have higher rates of obesity.   Lack of exercise, eating too many refined foods, and eating on the run top the list of trends which need to be broken to curb obesity around the world and in our own backyard!   For the majority of us, we fall for simple food traps that destroy our fat burning goals and most of the time we have no idea we’re doing it!

Here are the Top Five Fat-Gaining Mistakes we all make:

Mistake #1:   Limiting Fat-Burning Fiber In Our Diets

On average, Americans are not getting enough fiber.   People tend to stay away from whole-grain products and they don’t eat the proper servings of fruits and vegetables.  Fiber works and has many benefits. But there are two chart toppers.  First, when having both types of fiber in the diet, you feel fuller, helping to curb the snacking in between meals or after a meal.  Second, fiber is a great way to monitor blood sugar and control insulin levels.  Results: no low peaks and valleys where you lack energy and drive.

Advice: Eat more whole-wheat food products or sprouted-wheat products, get plenty of fruits and vegetables, and increase your fiber intake slowly.  This will help prevent extra bloating and gas associated with quick fiber increase.  Aim for 25-35 grams of fiber per day to destroy stubborn belly fat.

Mistake #2:   Our plates are just not colorful

Plain and simple, we are just not eating enough healthy fruits and vegetables.  Fruits and vegetables are filled with essential nutrients, vitamins and minerals, plenty of fiber, and are low in calories, helping you trim the waistline while enjoying your favorite healthy snack.    Research shows that having an apple before a meal, made the participants eat less.

Advice:  Color your plate with plenty of reds, oranges, and yellows.  This provides plenty of fiber, nutrients, and low-calorie tidbits which curb your appetite and leave you less hungry, preventing you from overeating.

Mistake #3:  Eating only 1, 2, or 3 meals in a day - Can Lead To More FAT

Not eating frequently throughout the day will destroy your metabolism.  Eating more often helps regulate blood sugar and gives your metabolism the boost it needs to burn calories throughout the day.  The problem is that not everyone has the time or the healthiest food options to snack on.

Advice: Try eating 4-6 small meals throughout the day.  Incorporate fruit, whole foods, and lean proteins to help keep you satisfied while meeting your nutritional needs.  The meals should be around 200-400 calories, and have plenty of heart-healthy fiber and belly-fighting fruits and vegetables

Mistake #4:  Hidden Calorie Pitfalls

There are hidden calories no matter where you go.   The servings of food you get at fast food joints have increased in size and calories.  This results in an equal increase in our waistlines.  If you have to eat out, take the right steps to avoid hidden calories.  Get dressing on the side, package half of the meal to go, split your morning breakfast muffin or bagel, and get creamers, sugar, and other condiments on the side.

Advice:  Beware of hidden food traps.  Try to eat breakfast at home which will make you less apt to stop for a calorie-loaded bagel or muffin.   Get toppings on the side, giving you more control of the amount of calories going in your body.

Mistake #5:  Limiting muscle-building, fat-burning protein

Unfortunately, there are hundreds of diet plans on the market today, making it hard for people to understand how to feed their fat burning machine.  Incorporating adequate protein intake into your diet leaves you satisfied and feeling fuller for longer periods of time, which curbs your appetite.  Protein also provides essential amino acids which help to repair and stimulate growth of muscle tissue, keeping your fat burning machine active.

Advice:  Consume more lean proteins from sources such as eggs, lean grass-fed red meat, fish, and poultry

Avoiding these Five Fat-Loss Mistakes will help you lose weight and help keep your metabolism from going through the roof.  This will get and help KEEP the body of your dreams for years to come!

Powerful Yogurt Helps Burn Ab Fat

To burn abdominal fat and total body fat, you need a healthy, managed meal plan that you can maintain. If you are trying to burn fat and lose weight, nutrition is critical. Eat mainly whole, natural foods such as Greek yogurt. Check out this hilarious video produced by Powerful Yogurt:



Eat more protein to help rebuild your muscles after a tough strength training workout. Powerful Yogurt has 25 grams of protein per serving.

Research has also proven that protein keeps blood sugar levels more steady when you have a meal that includes carbohydrates. Protein helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high. Just include protein foods with each meal.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start burning fat and to shape your athletic body!

Mark Dilworth, BA, PES
Your Fitness University
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Her Fitness Hut
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Rapid Fat Loss and Six Pack Abs

8 Superfoods for Weight Loss

by Karen Danish, LAP

You know the phrase, “eat more to weigh less,” really does have truth to it, but only if you are eating more of the right foods. A healthy body inside and out starts with a healthy, clean diet. Any weight loss professional will tell you that eating healthy will yield better results than a poor diet with rigorous exercise. So, let’s talk about what foods you should be eating to aid you in your weight loss goals. More specifically, superfoods. These foods are packed with nutrients, vitamins, minerals and fiber and may help trim waistlines.


1. Artichokes. This vegetable helps balance out any snack or meal. It is a great source of fiber and protein, making it a wonderful weight loss food. One medium-sized steamed artichoke has 16 grams of fiber and 10 grams of protein, which helps you recover from vigorous workouts. With just 150 calories, they can also help increase metabolism – the rate at which your body burns calories.

2. Apples. “An apple a day…” well, you know. Studies show that people who ate an apple before a carb-filled meal ate fewer calories overall than those who had a different snack. Apples are full of antioxidants, natural sugars and fiber so they help keep you fuller longer. They may also help prevent metabolic syndrome, which is a condition marked by an excess of tummy fat. They’re easy to take with you, so go ahead and stock up.

3. Pumpkin. It’s more than a special holiday treat. Canned pumpkin is a nutrient-dense food because it’s low in calories and fat but high in essential vitamins and minerals, plus fiber. Use it in soups, chili, pancakes and healthy desserts – all year long!

4. Grass-fed beef. Beef – and most animal products – are high in protein, which helps stimulate metabolism. You’ll feel fuller longer and reap the benefits of a high-iron food, an area where women are sometimes deficient. All-around, grass-fed beef is much better for our diets, for the animals and for the environment.

5. Broccoli. This superfood is at the top of the list. It is an excellent source of calcium, and studies have shown that the more calcium there is in a fat cell, the more fat that cell will be able to burn. Enjoy this veggie steamed or raw for all the nutritional benefits.

6. Onions. Onions help speed up the breakdown of fats in your food, which encourages the body to excrete more fat than it stores.

7. Raw almonds. A handful of nuts are a great source of unsaturated fat and protein. You can give your metabolism a boost with just 12 almonds per day.

8. Kale. These greens have been gaining a lot of popularity these days – and for good reason. One raw chopped cup contains only 34 calories and a generous helping of iron and calcium. These leafy greens are perfect for lunch and side salads as well as mix-ins for power smoothies.

Make sure to incorporate these into your daily meals to take advantage of all the powerful nutrients they provide. Also, make sure to consult your doctor with questions regarding diet or various training plans.

This post was written for Sports Fitness Hut, by Karen Danish, LAP. Karen is a licensed acupuncture physician and a valued staff member at Anne Hermann MD, PA, a Tampa Weight Loss and Nutrition Clinic

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut

Exercise is beneficial for our bodies to lose weight and tone up

by Kinetica Sports

April is often the month where people are panicking to get their bodies in shape for the summer.  This is why magazines and tabloids feature non-stop columns of fad diets.  They are trying to get you to take the easy way out to get in shape. 

The real truth behind losing weight, toning up and leading a healthier lifestyle boils down to hard work and  dedication.  If it was so easy to stay slim and toned then everyone would be like that wouldn’t they?

Whenever you read publications about celebrities relating to their amazing figures, they always state what trainer they have or what exercise regime they follow to stay in shape.

Even the NHS has stated: “People who do regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke and some cancers."

“Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease."

Exercise is one of the largest factors contributing towards shedding the pounds, toning up and increasing life spans.  Some of the not so obvious benefits of exercise in addition to the ones stated by the NHS include:

• Improves memory
• Increases flexibility
• Increases bone strength and protects against fractures
• Improves our psychological health
• Boosts immune system
• Improves sleep

One of the epic traps that people fall into when exercising is they think they can eat whatever they want when this is very untrue. The whole point of exercising is to benefit your body but if you eat fatty and unhealthy foods, you will not see the benefits of exercise. You need to consume as many healthy foods to see the benefits of working out.

There are some supplements that you can take to help give you more energy in the form of sports supplements from Kinetica Sports containing Whey protein which is drug tested and 100% healthy. This works alongside a healthy diet and exercise plan to protect your muscles and joints and to ensure your body is constantly getting the nutrients that it needs.

Many people don’t realize that a slice of chunky chocolate cake will average about 600kcals, which is equivalent to about 70 minutes at a fast past on the cross trainer. Once you start to understand your diet, the easier it will become to work out as eating healthier foods provides you with more energy to be able to exercise for regular periods of time.


Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Diets Targeted at Athletes

by Dr. David Kulla

Athletes have special physical requirements. They need to stay strong, fast and flexible, regardless of the sport they compete in. Most athletes follow a strict diet that is high in protein, complex carbohydrates and vitamin-packed fruits, vegetables and nuts.

Athletes rarely have to lose weight, but they do have to manage it. More important than how much they weigh is how well they perform. Professional athletes often work with nutritionists, trainers and other specialists to construct a diet that will help them achieve maximum physical performance.


Many of the low carbohydrate/high protein diets work well for athletes. One of the newest eating plans to gain popularity is the Paleo plan. This diet is appealing to athletes because of its natural approach to eating and living. The idea is that a person following the Paleo plan will only eat things that our hunter/gatherer ancestors would eat.

By following this plan, people are stronger and leaner, much like our prehistoric relatives. Athletes will eat any and all protein sources, including meat and chicken and fish. Eggs and nuts are also important, as well as fresh fruits and vegetables that might be picked straight from the tree or pulled from the ground. There are very few carbohydrates permitted in the Paleo plan and virtually no refined sugars.

Less dramatic are plans that incorporate a selection of complex carbohydrates. While keeping up with the high protein intake, some diets will incorporate complex carbohydrates that provide fiber and other nutrients. For example, instead of eating just a plate of scrambled eggs the way an athlete on the Paleo plan might, an athlete with a more flexible diet might eat the scrambled eggs with a piece of whole grain, high fiber bread.

Carbohydrates provide energy, which is fuel athletes need to keep up with their workouts and competitions. If you are trying to maximize every calorie you consume, the way most athletes do, balancing your diet with protein and good carbs is the best way to give your body everything it needs. Incorporate fruits and vegetables as well as healthy fats that your body will also use for fuel, and you will be in good shape to achieve your athletic goals.

Supplements provide a role for many athletes as well. Protein shakes and muscle building vitamins are necessary and often recommended to achieve good results during workouts and competitions. While supplements have their role to play, they should never replace food. Food is an athlete’s fuel.

Athletes who want to achieve maximum performance do not think too much about what they cannot have. Instead, they think about what types of food will be put to good use in their bodies. This makes them less likely to fill up on junk food and processed foods. Instead, they will choose high protein foods, complex carbohydrates and fruits and veggies that will protect their immune system. Most athletes work with trainers and nutritionists to ensure they are getting everything they need for optimal performance.

This post was written for Sports Fitness Hut by Dr. David Kulla. Dr. Kulla is a licensed NYC Chiropractor and a nutritionist as well as owner of Synergy Wellness in Manhattan.

Swap Out These 3 Problems To Lose Fat Faster

by Kevin DiDonato, MS, CSCS, CES

Being on a diet, structured exercise program, or nutrition plan, may be too strict, limiting you from some really good things, things that could take your weight loss to the next level.

And these rigid guidelines are probably not doing anything for your waist, hips, thighs, butt, or abs.

Plans that are TOO STRICT, limit healthy alternatives that could lead you to the trim, tone, and sexy you that you pictured when you started the program in the first place.

When you join a big-box gym (you know the ones I mean), they give you the same basic workout programs that they’ve given to every other “potential client” that walks through the door.

They can be very basic, generic, and lack value – especially if your plan is to shred some fat before spring and summer time!

But for the GREAT trainers out there, this is simply not the case!

For their services, you may shell out a ton of money for the results that you want.

Now granted, this exercise advice has helped hundreds of thousands of people every year begin to lose weight and change their lifestyle.

The only problem is: what happens when you need a change?

Do you end up paying more for that service, just to be told what exercises to do, or what foods to eat?

What other ALTERNATIVES are out there to improve your weight loss?

Well, I’m glad you asked!

Alternatives That Boost Weight Loss
Most programs today try to give you the best weight loss results.

But instead, they leave you feeling frustrated, confused, and worst of all, stuck with only a few pounds of weight loss.

This leaves you with a bad taste in your mouth, and wanting more out of your weight loss, diet, or nutrition program.

The problem is you may have gotten stuck in a rut!

And that rut is preventing you from maximizing your weight loss program.

You see, the same cut-out programs, utilizing the same cardiovascular exercises…

The same weight machines…

And the same stretches, may have led to your body ADAPTING to the program, which may have SHUT OFF your weight loss results.

Not due to anything that you have done, mind you!

The problem with these types of programs is that they DON’T CHANGE!

And that is a BIG problem for your body, mostly if you are trying to lose weight.

Once your body gets used to an exercise or program, then chances are your body may stop adapting and changing, potentially causing your body to, well, STOP CHANGING.

You may see it all the time in the gym.  You know, the people who do the same program, day in and day out, and how their body looks like it NEVER changes.

This is maybe because their body has stop adapting to the stress, because it is used to the weights, cardio program, or whatever they are doing.

You’re STUCK in a familiar rut!

However, if you include these three HEALTHY SWAPS, you may find your exercise program fun again…

May find your waist is once again shrinking…

You could see your ENERGY levels increase…

So what are the three swaps?

Are these the SOLUTIONS to your weight loss woes?

Without further ado, here are the three Weight Loss Swaps:

1. Interval Training > Slow Jogging or Running
For beginners, you may have been given a program that uses walking, brisk walking, or even light jogging.

As you progressed, you probably saw your cardiovascular endurance soar and your weight start to slow.

But what happens after a few weeks or months of this type of exercise?

Maybe you continued to see the LBS go down, but if you are like most people, your results may have leveled off.

Let me introduce you to the concept of interval training.

Now if done correctly, you can see FAT and CALORIE BURN for hours AFTER the workout is over.

Basically, if you are a walker, include 30 seconds of brisk walking.

If you are a runner, include 30 seconds of sprints.

Do this type of workout at least three days a week and your weight loss will go through the roof.

Research has shown that interval training and sprint training may be the most effective exercises at boosting calorie burn and promoting weight loss.

So what are you waiting for, get out there and start burning fat right now!

2. Planks  > Regular Crunches

Crunches have been used for many years as a way to build your six pack abs.

However, it may not be the most effective exercise for giving you the lean, trim, and sexy body.

Before you go any further, you need to understand that no matter what exercises you do to trim your mid-section, if you have extra fat covering your abs, then you WILL not see them.

See the above swap for a GREAT way to boost fat burning.

Now, the plank is a great exercise that targets not only the abs, but your lower back, hips, thighs, and butt.

Plus, it may also include some work for your shoulders, back, and chest as well.

This exercise is a great exercise for boosting overall core strength, which could cause other muscle groups to be recruited to maximize your effort and this exercise.

Hold this position for 30 seconds and you may feel your body shake, your muscles become fatigued, and your abs may be on fire.

3. Oatmeal  > Sugary Cereal

Americans have a problem with sugar.

A VERY BIG problem!

You see, Americans on average, include way too much extra sugar into their day.

And added sugar has been linked to increased weight gain and fat stores.

So switch out your favorite cereal for steel-cut oats that takes just five simple minutes to cook on your stove top.

It's chock full of fat-shredding fiber, plus plenty of the vitamins and minerals your body needs to optimize fat burning and cellular health.

Pair this with some eggs (yes the yolks too!) and some fruit for a filling, nutritious, low-sugar breakfast.

End Your Weight Loss Woes

Weight loss doesn’t have to be as hard as everyone makes it out to be.

Granted, sometimes you may feel that you’re getting the best advice, especially when you are new, and it turns out that you are just handed a generic program and expected to make the best out of it.

But if you want to strike back at your fitness gurus or your own FAT stores, then try these three steps on for size.

You may find your energy levels higher, your fat loss greater, and your self-esteem through the roof.

So go ahead, try these FAT BLASTER SWAPS on for size today!

Four Easy Exercises You Can Do on Your Lunch Break

Many jobs these days require long hours staring at a computer, while sitting down in a cramped cubicle. There’s no way around it; this has become a common setting for the American workplace. While this type of work isn’t necessarily “dangerous” it does come with health risks.

Part of making sure you remain healthy is getting outside during your lunch break and doing some simple exercises. Even just going for a brisk walk will mean get your blood flowing while you enjoy some fresh air. In addition to doing some easy exercises, you’ll want to make sure you’re taking supplements to maintain a healthy lifestyle. If you want to make sure you stay healthy, check out these exercises you can do while you step away from your work computer for a few minutes.

Take the Stairs

When you get off work for your lunch break, take the stairs. Dropping the elevator for the stairs is the same thing as picking up a new work out, and if you do that everyday you’ll start to see some results. If you work on a high floor, even better! Start out slow, and increase the number of stairs you walk up and down each week for the best performance. If you have time on your lunch break, walk up and down the stairs a few times. It’s a great way to get some exercise in without looking like you’re exercising!

Yoga

Doing yoga on your lunch break not only is a great way to exercise, but it will also relax your nerves and calm you down for the rest of the work day. If you’ve got some time, grab your yoga mat and head to a nearby park, or even an empty parking lot.

Learn some yoga routines online, and spend twenty or thirty minutes practicing them. You’ll feel more stretched out, and ready for the rest of the day. Even better, grab a coworker who may be interested in doing some yoga during lunch, and work out together!

Walk

Sometimes all it takes for a solid workout during your lunch break is a good old-fashioned walk around the building. Try and walk as fast as you can without running, and if you feel up for it go for a short jog. Walking will get your blood flowing, and you’ll feel great when you go back to your desk. If you really want a challenge, keep some small weights in your car, and carry them on your walk. Once you feel up to it, start jogging with those weights, and you’ll feel fantastic.

Stretches

If it’s too cold outside or you simply don’t have enough time to get out of the office, doing some stretches in the break room is a great way to still get a good workout in during your break. Do toe touches, windmill swings, and lunges, and do three reps of ten each. You’ll get back to your desk feeling great!

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Tips to Make Sure You Keep Your New Year’s Resolutions

As the second half of January approaches, it’s a known fact that a majority of New Year’s resolutions are already on hold for next year. This is the bitter truth for a number of reasons. Maybe you don’t have enough time for the gym, or maybe you were so stressed that you thought you needed a cigarette.

Whatever the case is, you shouldn’t abandon your New Year’s goals so quickly. With hard work, dedication, and a ton of willpower, you can be on your way back to the path of a better you. If you’ve had trouble keeping your New Year’s resolutions so far this year, check out these tips on how to stay motivated to reach your goals and live a more enjoyable life in 2013.

Remind Yourself Each Day

Image credit: http://athleanx.com/

Many people fail at reaching their New Year’s goals simply because they forget about them. Don’t be this type of person! Remind yourself each day about what change you want to make. Make some motivational mugs from www.minespress.com so you’re reminded each morning that you need to hit your goals for the day.

That way, every morning when you have your cup of coffee, you’ll see what it is that you’re planning to accomplish and be reminded that you want to get there. It’s a cheap and fun way to keep yourself motivated to reach your goals, and with the site mentioned above you can create many different kinds of motivational mugs.


Slow Down

Another one of the more common reasons people fail at reaching their New Year’s goals is because they try and do too much, too fast. For example, going from hitting the gym zero times a week to five days is exhausting, and it may wear you out too quickly and you’ll lose that gym motivation.

Instead, start slow. Go to the gym twice a week, and as you start to feel stronger and weigh less, increase it to a third day. Taking things in moderation is key to success. If you’re trying to lose weight, don’t simply cut everything out of your diet on day one. Taking things slow is one of the biggest keys to successfully keeping your New Year’s resolutions, so if you’ve been moving too fast you should take another look at how you’re approaching things. Take everything one step at a time, and you’ll have a much better chance for success.

If You Falter, Keep on Going

New Year’s resolutions often end up as failures because people believe that one small slip up means everything is ruined. For example, if you’re trying to give up smoking cold turkey, and you broke down and smoked a cigarette, don’t instantly go out and buy a pack.

Just take yourself back to the beginning, and recognize that a step back is likely to happen. But just because a step back happens doesn’t mean that the entire plan is ruined. If you’re having trouble, reanalyze your approach, but don’t stop attempting to succeed.

Download your FREE 10-Minute Strength and Power Workouts now!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Increase Your Fish Intake To Burn More Fat?

by Kevin DiDonato, MS, CSCS, CES

Besides cancer, heart disease, and diabetes, there is one epidemic, condition, or disorder that is rapidly spreading.

In fact, due to this disorder, today’s younger generation, for the first time in history, has an expected life expectancy that is less than older generations.

The epidemic: overweight or obesity.

Current research shows that being overweight or obese is associated with chronic disease development such as heart disease, insulin resistance, cancer, and diabetes.

Currently, there is much debate as to the cause of obesity.  However, what has been concluded is that obesity involves low-level inflammation in your adipose tissue, or your fat cells, that leads to altered gene expression release of pro-inflammatory cytokines, and a decrease in adipokines that potentially could control your weight and decrease your energy intake.

Research is ongoing to develop pills, weight loss equipment, surgeries, and other ways to slow, stop, and reverse this deadly cycle.

One method, currently getting a lot of attention, is the use of omega-3 fatty acids to slow, and potentially, reverse the effects of inflammation on fat cells.

A review of current research published in the journal Advanced Nutrition, shows how omega-3 fatty acids, DHA and EPA, may have a potential role in suppressing inflammation and increasing weight loss in overweight or obese individuals.

Obesity and Metabolic Syndrome

When most people think of obesity, they typically picture someone who is morbidly obese.

However, what they may not understand is that being even 5 or 10 pounds overweight, could lead to metabolic changes in your body, which contributes to obesity-related disorders.

One disorder, Metabolic Syndrome, has been linked to being overweight or obese.

Metabolic Syndrome, which is a condition characterized by a combination of disorders, has been linked to insulin resistance (precursor), diabetes (possible future development), and heart disease.

It is characterized by high blood pressure, high cholesterol, abdominal obesity, high triglycerides, reduced HDL cholesterol, and hyperglycemia.

Plus, metabolic syndrome is associated with pro-inflammatory and prothrombotic profiles, which further increase your disease risk.

Evidenced by past and current research, being overweight or obese has been linked to an increased risk for developing metabolic syndrome, due to increased adipose inflammation.

Omega-3 Fatty Acids and Your Weight

According to this study, omega-3 fatty acids may play a large role in managing your weight and reducing your risk for metabolic syndrome.

Although more research is needed in this area, it has been shown by numerous studies, on both humans and animals, that omega-3 fatty acids may reduce inflammation, and alter fat metabolism in your cells.

The researchers show that there are many processes that lead to inflammation of your adipose tissue.  They are as follows:

• Adipose tissue hypoxia

• Endoplasmic reticulum stress

• Saturated fatty acids ingestion that activates the innate immune system

• Increased tissue secretion of macrophages and T-lymphocytes

Omega-3 fatty acids, when ingested and processed by your body, have been shown to release anti-inflammatory molecules, which could reduce inflammation levels in your body.

This could be beneficial for reducing inflammation in your fat cells, which could enhance the secretion or gene expression of adiponectin, which is a potent weight management adipokine secreted by your fat cells.

Typically, when there is increased inflammation in your fat cells, there is a suppression of adiponectin and leptin, which could increase your energy intake and reduce your ability to burn fat for energy.

Omega-3 fatty acids have been shown to lower triglycerides, which could improve at least one parameter associated with metabolic syndrome.

EPA and DHA could also alter how your body handles fatty acids in your body.

It has been shown that EPA and DHA may increase fat burning in your liver, adipose tissue, and your small intestines.

Plus, EPA and DHA could also inhibit fatty-acid oxidation (fat burning) in your liver, which means there are increased fatty-acid levels to use for energy, and less fat to be stored in your adipose tissue.

They concluded that omega-3 fatty acids could prevent weight gain by increasing hepatic, skeletal, and liver fat oxidation while inhibiting your ability for lipogenesis.

Also, they showed that omega-3 fatty acids, due to their anti-inflammatory ability, could slow adipose tissue inflammation, which could favor reduced insulin resistance.

This could reduce weight and risk for developing metabolic syndrome in overweight or obese individuals, therefore improving health.

Omega-3 Fatty Acids and Your Health

Omega-3 fatty acids have been associated with improvements in many different areas of health.

They have been shown to reduce cholesterol, triglycerides, insulin resistance, and weight, which could decrease your risk for developing insulin resistance, metabolic syndrome, and heart disease.

Great sources of omega-3 fatty acids are commonly found in fatty fish (wild salmon), nuts, flaxseeds, shellfish, certain vegetables, and high-quality omega-3 supplements.  Including one, or all of these sources, could increase weight loss and may improve your health.

The Top Fat Loss Secrets for Flat Six-Pack Abs and a Lean Stomach

an interview with Mike Geary of The Truth about Six Pack Abs

I had the pleasure of being interviewed recently by a fitness professional from NYC, Certified Personal Trainer, Geovanni Derice. The interview is below and I think you're going to like it... I reveal some of the hardest hitting strategies for getting rid of that stubborn stomach fat to uncover those flat six pack abs that everyone wants.

"GD: Welcome Mike to our 4-ever-Toned Fitness Journal. For those who do not know you, please tell us a few things about yourself and how you can help our readers with their fitness and health.

MG: Thanks for having me, Geo. Well, to go back a little, I have been heavily involved in fitness and sports for about 20 years now, ever since I was a teenager. Being involved in sports in high school got me interested in strength training and conditioning.

At that point, once I started feeling more energetic, getting stronger, and looking better, I was instantly hooked for life. I'm 36 now and still addicted to the way living a healthy and fit lifestyle makes me feel energetic, confident, strong, and youthful on a daily basis.

I decided earlier in my 20's that I wanted to make the commitment to help other people experience the excitement of being fit and getting in the best shape of their lives, especially since we've reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc. That's why I became a fitness professional. It just gives me so much satisfaction to help others, who have struggled for years to get in good shape, and show them that it can be done, and it can be fun in the process.

I've expanded over the years from just reaching local individuals with personal training, into being able to help people all over the globe achieve their fitness goals with the reach of the internet. I only hope that my passion for fitness inspires people to take action and improve how they look and feel for life.

GD: Now Mike, there's so many things out there as to what works and what does not work... if you had to pick 3 things that work time and time again to get flat lean abs, what would they be?

MG: The first and most important thing to get control of in order to lose your belly fat and get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it comes to losing body fat so that you can see your abs.

There's so much confusion these days about what a healthy diet that promotes fat loss really is... after all, we are bombarded by conflicting messages in the media about what is healthy and what is not, and you have all of these gimmicky diet books about low carb, low fat, high protein, vegetarian, fasting, atkins, south beach, liquid diets, and hundreds more. There's so much conflicting info, that the average consumer doesn't even know where to start when it comes to eating for fat loss.

The second thing that works time and time again, is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn stomach fat.

In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.

For the third thing, let's talk about actually training the abs specifically. When it comes to training the abs, if you want real results, I always recommend forgetting about the crunches and situps for the most part. They are ok for someone that is really deconditioned, but most people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are one of the abs exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles.

I provide a ton of great abs exercises in my book, but one of THE highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). The key to doing these and actually working the hell out of your abs is to curl your pelvis up as you raise your legs. Almost nobody ever does this right. To be honest, the majority of people cannot do this at first, but I provide some strategies in my book as to how to progress to doing these correctly.

GD: What are people doing wrong when it comes to developing the coveted "6 pack abs"?

MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are doing wrong to get those flat 6-pack abs is... are you ready for this?

They spend entirely too much time focusing on training their abs! WAY too much time spent on abs exercises. Sounds crazy, but it's true.

Remember, having a flat and visible six pack of abs is all about getting down to a low body fat percentage. In order to do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and increasing your metabolic rate. That just does not happen when you focus too much time training a small muscle group like the abs.

Instead, you must use the majority of your time focusing on training the largest muscle groups of the body like the legs, back, and chest. That's what stimulates your metabolism and the fat burning hormones that will get you truly lean and sporting a flat sixxer!

GD: Which exercises are the top exercises that people need to do if they are to get maximum defintion with their midsection?

MG: When it comes to developing the abs themselves, I again refer to any kinds of hanging abs exercises, as well as some good floor abs exercises like lying leg thrusts (all described and illustrated in my book).

However, maximum definition in the abs and midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics. If you want great looking flat abs, focus on those instead of focusing so much on training the abs directly!

GD: When it comes to diet Mike, people really have tried millions of ways to get one thing... and that is fat loss. What recommendations have you used to successfully help your clients lose body fat and keep it off?

MG: I have included a fully comprehensive discussion of this topic in my book, which accounts for almost half of the book, but I'll try to make some nice simple generalizations to get people started on the right path immediately. The most important thing is that your diet is as natural and unprocessed as possible. It almost always comes back to the overprocessing of food that makes it unhealthy, and makes it totally wreck your metabolism and hormone balance in your body.

For example, why eat refined grains, when you can eat sprouted whole grains (keep in mind that I usually recommend strictly limiting grain-based foods overall for best results due to the problems with antinutrients and gluten in grains which are inflammatory).

Why eat refined sugar, when you can get natural sources of sugar from a high nutrient whole food like fruit. Why eat highly processed, refined, and hydrogenated vegetable oils (these are THE worst thing in the modern diet), when you can eat natural sources of healthy fats like nuts, avocados, fish, eggs, coconut milk, organically raised meat, and so forth.

The point is to not fall for some gimmick like extremely low carbs (although I do believe in a fairly reduced carb intake as that is a big problem for most people), low fat, super high protein, or any other combination that has you focusing on one macronutrient vs. another.

Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. Trying to cut an entire food group out just works against what your body needs. I get into much more detail on this vitally important topic towards losing body fat (especially that stubborn stomach fat) for life in my book.

GD: Thank you very much Mike for sharing with us all of this great information.

I hope you enjoyed this interview and plucked several nuggets of info to get you motivated and started on showing off your flat abs shortly. If you don't already own a copy, be sure to pick up a copy of my Truth about Six Pack Abs and discover the entire system I've developed for ridding yourself of that extra ab fat for good!

Go here to see the results many of my readers are getting in losing stomach fat and getting lean abs.


Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

10 Tips for Anyone to Get 6-Pack Abs

You can get 6-pack abs...if you eat right and exercise right for starters.......check out this short video:



Burn belly fat for your health. Burn belly fat to sculpt your six pack abs and a lean, ripped body.

You won't burn belly fat by chance even though you can surely gain it without trying.

Use these 10 tips on most days and you will have the abs and body you want:"

1. Get a healthy, managed meal plan and comply with it at least 90% of the time. If you are trying to burn fat and lose weight, nutrition is critical. Eat mainly whole, natural foods that have one ingredient--the food itself. For example, fruits and vegetables have one ingredient.

I don’t ever encourage any diet that significantly omits one of the macronutrients (carbohydrates, fats, proteins). Your body’s metabolism needs all 3 macronutrients to operate properly. So, diets that are very low in carbs or fats will not help your body in the long-term. Fats, which is the most nutrient-dense of the macronutrients (9 calories per gram), can help you feel fuller for longer and thereby help you eat less. Just eat mainly heart-healthy fats like olive oil, salmon and avocado.

Eating fast-digesting carbs immediately before or after your workout will not spike your blood sugar levels. Your body uses carbs for intense weight training and interval cardio.

Set your daily calorie intake based on your basal metabolic rate, your activity level and your goals. This way, you won't eat too much or too little. Maintaining the right amount of calorie deficit on most days (burning more calories than you consume) is the key to burning fat and losing weight.

2. Eat more protein. Research has proven that protein keeps blood sugar levels more steady when you have a meal that includes carbohydrates. Protein helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high. Just include protein foods with each meal.

Drinking a fast-digesting whey protein drink before and after your weight training workout helps your body repair and rebuild your muscles.

3. Eat more fiber for your overall health and belly fat reduction. Your body cannot digest fiber and there are two forms:

--Soluble fiber dissolves in water and produces a gel-like substance in your stomach. This substance helps digested food move slowly through the small intestine and slows down food absorption and release of nutrients into the bloodstream. Soluble fiber also limits the amount of cholesterol released into the blood. Oats are high in soluble fiber.

--Insoluble fiber cannot be broken down once entering the stomach and increases in size by absorbing water. This type of fiber speeds up foods absorption once it enters into the small intestine. Insoluble fiber cleans your system as it travels through your body.

Eat both types of fiber to help you feel fuller for longer and to help stabilize blood sugar levels. Eating 25-35 grams of daily fiber per day will help fight belly fat. Fruits and vegetables have both types of fiber.

4. Limit sugary drinks and other sugary foods. If you want a fat belly, load up consistently on sugars. Dr. David Ludwig, a Harvard endocrinologist, who is widely cited by obesity researchers, says that sweetened drinks are the only specific food that clinical research has directly linked to weight gain. "Highly concentrated starches and sugars promote overeating, and the granddaddy of them all is sugar-sweetened beverages," said Ludwig, who runs the Optimal Weight for Life Program at Children's Hospital in Boston.

And, avoid high-fructose corn syrup. Your body processes the fructose in high-fructose corn syrup differently than it does regular sugar. It also lowers the hormone leptin in your body. Leptin signals to your brain that you're full. It causes your liver to kick more fat out into the bloodstream (especially true with sugary drinks because they are processed so fast). So, your body wants more and stores more fat at the same time.

5. If you drink alcohol, do it in moderation. One gram of alcohol provides 7 calories. Only fat (9 cal/g) provides more calories than alcohol. So, when you are planning your food and drink consumption, don't forget the calories from alcohol. When you take a drink of alcohol, your body converts a small amount of it into fat and the rest is converted (by the liver) into a substance called acetate. This acetate is then quickly released into the bloodstream and used as the body's main source of energy.

So, your body is using the acetate for energy instead of the stored fat in your body. The more you drink, the more fat your body will store (many times belly fat).

Added to this problem is the fact that alcohol consumption can increase your appetite. Researchers from Denmark found that a group of men ate more when they were served beer or wine and they ate less when served a soft drink.

6. Drink plenty of water. This will help you limit sugary drinks that pack on belly fat. Your body is about two-thirds water. Drink water and unsweetened drinks (like tea) most of the time. It will help you eat less and help your body function better.

Drink about half your weight in water every day. So, if you weigh 140 pounds, drink 70 ounces of water each day.

Remember, certain foods contain large amounts of water. This counts toward your water intake. For instance watermelon is about 90% water and lettuce has about 95% water. Some meats contain as much as 70% water.

Water also helps your body flex muscles, remove wastes, cushion joints, carry nutrients and oxygen to your cells and helps convert food into energy (although water doesn't provide energy).

You may be experiencing dehydration if you have dry lips/mouth, dizziness, headache, nausea or muscle cramps. When you exercise, drink about a cup of water every 15 minutes.

7. Do regular full body strength training at least 3 days a week to burn total body fat. Spot reduction training won't work to burn your belly fat. Focus on compound exercises like squats, deadlift, lunges, pullups, chest press, shoulder press and rows because they work large muscle groups and help you burn more calories and fat.

8. Do regular short burst interval cardio workouts. Sprint intervals and bodyweight exercise cardio are top fat burners. Twenty minute cardio sessions (2-3 times a week) will get the job done.

9. Limit prolonged stress in your life. A certain amount of stress is good for us to live efficiently. Too much stress…well, you know the answer. In a Mayo Clinic article, “Stress Basics,” it states:

“When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the "fight-or-flight" response.

Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off. Without stress management, all too often your body is always on high alert. Over time, high levels of stress lead to serious health problems.”

10. Get enough sleep. In a Health.com article, "Why a Lack of Sleep Can Make You Fat, and How to Keep From Gaining Weight" it says the following:

"We have very substantial research that shows if you shorten or disturb sleep, you increase your appetite for high-calorie dense foods," says Charles Samuels, MD, medical director of the Centre for Sleep and Human Performance in Calgary, Alberta. "On a simplistic level, your appetite changes."

Two hormones in your body play an important role in controlling appetite and satiety. Ghrelin stimulates appetite, causing you to eat; leptin suppresses appetite—so you'll stop eating—and stimulates energy expenditure. In a properly functioning brain, the two hormones are released on and off to regulate normal feelings of hunger. But research has shown that sleep deprivation can alter ghrelin and leptin levels.

"When sleep is restricted to four hours a night, ghrelin levels go up and leptin levels go down," says National Sleep Foundation spokesperson William Orr, PhD, president and CEO of the Lynn Health Science Institute in Oklahoma City. "So you have a greater amount of appetite and a greater amount of intake."

I'll just add: you are less likely to workout when you don't sleep enough. Get your shut-eye.

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Athletes Need Bodyweight and Free Weight Training

Athletic bodyweight training helps you develop the strength and power needed to compete at a high level. Athletic bodyweight exercises allow you to develop strength that allows your body to stabilize itself. This way, you are less likely to injure yourself with heavy free weights because your body is not ready for the loads.

Stabilization strength and power are critical for your athletic success on the field or court. As an athlete, you should be involved in a comprehensive training program to prevent injuries and burnout. The three building blocks of integrated training for the athlete are:

STABILIZATION (2 Phases) – Primary goals are to correct muscle imbalances, joint dysfunctions, postural distortion patterns, improve kinetic chain integrity and reconditioning/rehabilitation.

STRENGTH (3 Phases) – Primary goals are to improve stabilization strength/endurance and increase muscle hypertrophy (growth) and strength.

POWER (2 Phases) – Primary goals are to enhance neuromuscular efficiency, increase power production, increase speed strength and create neuromuscular adaptations throughout the entire range of motion.

All seven phases of training may not be necessary for all athletes. For example, some sports do not require optimum levels of muscle hypertrophy.

The training program is Multi-Planar (sagittal, frontal, transverse), Multi-Joint (exercises such as bench press, squats, lunges), Multi-Dimensional (stabilization, strength, power), Proprioceptively Enriched (high neural demand) and Sport-Specific.

You should follow a systematic approach with the following goals in mind: injury prevention, body fat reduction and increased lean muscle mass, strength, endurance, flexibility and performance. Rate-of-Force Production (muscles producing force in the shortest period of time) is one of the best physical indicators of the level of an athlete’s performance and future success.

Bodyweight workouts use natural body motions that don't limit your natural range of motion (like machine lifting does). Since no two people have the same exact motions, bodyweight exercises are ideal for beginners and veterans alike.

What you need before sport specific exercises is the foundation of strength, flexibility and sports nutrition....if you don't have this foundation, you won't be very good in your sport.

Plyometrics and sport specific exercises are important but only if you have enough strength and joint stability to make these more risky exercises work effectively for you.

I'm seeing more and more young athletes with weak bodies trying to start a program of intense plyometrics. Many of them come to me with injuries they have gotten from group training classes in plyometrics.

A proper sports training system would go something like this:

1. Overall strength training (including core training) to stabilize joints, build muscle, correct postural problems, improve flexibility and implementation of a nutrition program.

Some bodyweight strength exercises would include:

--pullups
--pushups of all variations
--inverted rows
--lunges of all types
--step ups of all types
--squats (two-legged, one-legged, split, lateral, Bulgarian)

2. Progress to power exercises, speed exercises, plyometric exercises and sport specific exercises when your body is ready.

Don't skip to step #2 without adequately doing step #1 or injuries will surely follow!

Train smarter, not harder.

Download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs