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

Build Muscle Mass With Sports Fitness Hut's Training!

Want to gain 12 pounds of lean mass in 8 weeks? Just do what Jordan did (#23---a middle school athlete)! Use Sports Fitness Hut's Fat Blaster Athletic Power Training System!



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

We all want that body! What body, you ask? That cut, ripped, lean, toned, etc. body! There are many different words for it and we want varying degrees of that body type. Bodybuilders are probably the most extreme when it comes to "getting cut" for competition. Athletes need the lean body type to compete at a high level. Others want the lean body type because it looks good. For everyone, the lean body type will bring good health which is the most important thing!

At My Fitness Hut (includes Her Fitness Hut and Sports Fitness Hut), I have designed all of my exercise programs based on a Fat Blaster Athletic Training System. Why? Here are the reasons:

1) There is not a better or faster way to sculpt your body. You also get superior heart health. Research and my personal experience backs this up. Just look at an athlete's body.

There are varying degrees of athletic training---some techniques are more intense than others. I TAILOR THE PROGRAM TO YOUR SPORT AND FITNESS LEVEL.

2) I am a former NCAA Division I athlete, so I'm not playing a guessing game when it comes to this type of training. I use research, evidence and real-life experience to develop training programs.

3) Forget about weight loss/gain and concentrate on FAT LOSS. Building lean muscle mass will BURN THE FAT and permanently SPEED UP YOUR METABOLISM. The weight loss or gain will take care of itself. And you will be a better athlete. You could say Your Fitness Hut. It is about YOU and what YOU REALLY WANT! Don't let fear stop you from reaching your sports fitness goals!

4) It doesn't require marathon training sessions. We all have a tight schedule. No training session last longer than 1 hour and some sessions are as short as 30 minutes.

Don't wait until January to do something about your eating habits! Start taking steps now!

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

Improve Sports Performance With This Kindergarten Exercise

Ever heard this saying? Everything I ever needed to know I learned in kindergarten! In many cases this is true. One favorite kindergarten game (exercise) is woefully underutilized by athletes and exercisers in general: JUMPING ROPE!

It is one of the best exercises to use for warming up because it engages the total body. Jumping rope will strengthen and condition your calves, legs, torso and arms.



Speed jump roping is performed in short intervals at up to 200 RPM (revolutions per minute). It also uses the anaerobic energy system (85% to 95% of max heart rate) and develops fast twitch muscle fibers.

This type of speed jump roping gives the athlete more speed, quickness, agility, balance, coordination, power and knee/ankle/foot strength. Jumping rope also improves the athlete's timing---a critical element needed in sports. Boxers are legendary speed jump ropers.

Jumping rope can improve your vertical leap, lateral movement and starting speed. An increased vertical jump is an indication of improved leg power which leads to improved overall speed.

Jumping rope can also be utilized to improve the athlete's aerobic capacity. Jumping rope can burn up to 800 calories an hour depending on intensity. This can be helpful for athletes who need to burn fat and lose weight.

Sport specific jump rope moves allows you the transfer-of-training-effect to game competition. Some sport specific jump rope moves are:

1) Ali Shuffle - Named after the boxer who made it famous.

2) Power Jump - Jump higher and turn the wrist quickly so the rope turns twice in one hop. Look straight ahead and keep your torso relaxed.

3) Forward-Backward Jump - Jump a few inches forward, then a few inches back. Alternate the moves between rope skips.

4) Straddle Jump - Straddle feet forward and jump.

5) Skier’s Jump - This jump rope technique looks like a skier's slalom. Jump a few inches to the right, then a few inches to the left. Alternate. Keep feet together and your torso straight.

6) Basic Jump - Jump with both feet together.

7) One Foot Jump - Jump on one foot for 1-2 minutes and alternate.

There are many other jump rope movements. Add this great exercise to your warmups and workouts. It will make you a better athlete!

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

Baseball Players' Strength And Conditioning

In this article, I will cover the basics of general strength and conditioning for baseball players. The most successful baseball players have adequate amounts of strength, power and speed.

Foundational Strength

Strength gains should be obtained in the off season and maintained during the season. During the off season, you have adequate time to strength train and recover.

Maximal strength is not the goal here. Rather, the baseball player's objective is to achieve adequate core strength and limb strength to aid in training for sport-specific power.

So, forget about lifting as much weight as you can (i.e., one-rep max) and concentrate on building full body strength and conditioning.

Exercises such as dumbbell bench press, squats, step-ups, rows, shoulder press, lunges, etc. are used. Also, every baseball player needs a strong shoulder/rotator cuff of the throwing arm. There are a series of exercises designed to strengthen and stabilize this area.

Muscle Growth (Hypertrophy)

The baseball player needs a certain amount of muscle growth but not so much as to inhibit playing the game with fluidity. Power is more important to achieve.

Power and Speed Development

Rate-of-force production or power (how fast your muscles can produce force) is one the best physical predictors of success in baseball and sports in general.

Power is achieved by performing resistance and plyometric exercises at maximum effort. This type of training has great potential for injuries. So, it is imperative that the athlete have adequate core and body strength before starting power training.

The speed demands of baseball are: starting ability, acceleration, stopping, cutting, stride rate, stride length, sprinting form and speed endurance.

Most explosive movements occur after some other movement (swinging, sliding, etc.). Maximum velocity is rarely reached except in the case of hitting a triple, inside-the-park homerun or running down a long fly ball.

Therefore, starting ability, acceleration and lateral speed should be emphasized during speed training.

Cardio Training

Long distance running for position players should be limited. Too much long distance running decreases speed. A player must train fast in order to get faster. A better alternative would be to do high intensity interval cardio training.

This type of cardio training would consist of rotating sprints and walking/jogging. A good example would be to sprint for 30 seconds and walk for 1 minute. Do this rotation for 20 minutes. This type of cardio training has been proven to produce superior heart health and fat burning results.

Download your FREE All-Star Baseball Power Workout Manual and improve your strength, power and explosiveness on the field!

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

Athletes Training For Power Need High Intensity Cardio Exercise

Athletes training for speed and power should do a variation of High Intensity Interval Training (HIIT) cardio exercise.

Doing too much distance running will not allow the athlete to reach her or his maximum speed and power potential. Also, HIIT is the best way to burn fat in the shortest amount of time as well as increase VO2 Max. All that's needed is 20 minutes per session.

Here is an example of how HIIT could work for an athlete:

After a proper dynamic warmup, sprint for 10-15 seconds and walk for 1 minute. The sprint has to be at maximum effort. Do this rotation for 20 minutes.

To continually challenge the athlete, progress this cardio exercise to surfaces such as inclines, hills and stadium steps. Weighted resistance, such as vest, could also be used. Its just that simple! And that tough!

Try it the next time you do your cardio training. It will help your athletic performance.

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