Discount the best protein powder

Are you looking for the best protein powder for build up your muscle and lose your weight at the same time? The best Whey protein powder is the answer, it allows you to build muscle faster, and help reducing body fat.

Whey Protein Powder also good taste and whey isolates is its purest form. You can have for bodybuilding purposes, which is blended protein powders are the best options. And protein powder with thermogenics, or hydroxy protein, to help burn fat fast.

Please visit our website to have more information weightlossproteinpowders.info

 

 

 

5 Reasons to Eat Wild Fish and NOT Farm-Raised Fish

by Catherine Ebeling - RN, BSN & Mike Geary - Certified Nutrition Specialist
co-authors - Fat-Burning Kitchen

While fish used to be considered a healthy addition to any diet, farmed fish is now barely any better than eating a Big Mac. From both a nutritional and environmental impact perspective, farmed fish are far inferior to their wild counterparts:


Despite being much fattier, farmed fish provide less usable beneficial omega-3 fats than wild fish.
Due to the "feedlot" conditions of aqua farming, farm-raised fish are doused with antibiotics and exposed to more chemicals than their wild kin.

Farmed salmon, are given a salmon-colored dye in their feed, without which, their flesh would be an unappetizing grey color.

Aqua farming also raises a number of environmental concerns, the most important of which may be its negative impact on wild salmon. It has now been established that sea lice from farms kill up to 95% of juvenile wild salmon that migrate past them.

Nutritional differences of farm-raised vs. wild fish:

1. Farm-raised fish have a higher fat content. It’s not very surprising, since farm-raised fish do not spend their lives vigorously swimming through cold ocean waters or leaping up rocky streams like their wild counterparts. A marine version of couch potatoes, they circle lazily in crowded pens fattening up on pellets of grain-based fish chow. It's a very similar comparison to commercial feedlot grain-fed beef vs grass-fed free range beef or wild game.

In each of the species evaluated by the USDA, the farm-raised fish were found to contain more total fat than their wild counterparts. For rainbow trout, the difference in total fat was the smallest, while cultivated catfish had nearly 5 times as much fat as wild catfish. Farm-raised Coho salmon had approximately 3 times the total fat as wild samples.

2. However, total fat is not the real issue at hand here -- after all, fatty wild fish is good for you...that's why most of us take fish oil for health benefits.

The problem lies in that farm-raised fish contain more inflammatory omega-6 fats, and a large imbalance of omega-6 to omega 3 fatty acids. In three types of fish evaluated, the amount of omega 6 fats was substantially higher in farm-raised compared to wild fish. The total of all types of omega-6 fats found in cultivated fish was at least twice the level found in the wild samples.

3. Generally you can figure that farm-raised fish will have 10-30% more fat (and that’s mostly omega-6 fats which you already get too much of) and calories than wild-caught fish.

The fat in farmed salmon contains far less of the healthy omega-3 fatty acids than the fat in wild salmon. Salmon fat is usually rich in omega 3 fatty acids. Not so with farmed salmon!

4. Disease and parasites, which would normally exist in relatively low levels in fish scattered around the oceans, can run rampant in densely packed oceanic feedlots. To survive, farmed fish are vaccinated as minnows. Later, they are given antibiotics or pesticides to ward off infection.

Sea lice, in particular, are one of the worst problems. While salmon farmers have discounted concerns that sea lice are also found in the wild, at the first sign of an outbreak, they add pesticides to the feed.

Scientists in the US are far more concerned about two studies: both of which showed farmed salmon accumulate more cancer-causing PCB’s and poisonous dioxins than wild salmon.

5. Tests on farmed salmon at grocery stores which contains up to twice the fat of wild salmon, has found 16x the PCB’s compared to wild salmon, 4x the levels in commercial beef, and 3.5x the levels found in other seafood. Most of these toxins are stored in the fat of the fish, so guess what you are eating when you eat farmed fish?

Farmed salmon usually has dye added to it to improve the looks of the product. Even with the coloring, it never looks as good as wild salmon. These colorings also come with recently documented cancer-causing agents. These dyes have zero health benefits, and have no other purpose than to fool you, the consumer, into thinking the product is naturual looking and flavorful... Don't believe it!

Aqua farms, or “floating pig farms,” put a major strain on the surrounding environment. The fish consume huge amounts of highly concentrated protein pellets and it makes a terrific mess.

Uneaten feed and fish waste cover the ocean floor beneath these farms, which are a breeding ground for bacteria that consume oxygen vital to shellfish and other bottom-dwelling sea creatures. A good-sized salmon farm produces an amount of excrement equivalent to the sewage of a city of 10,000 people. Think about that the next time you swim in the ocean!

Fish used to be a bit of a rarity on the standard US dinner plate. Today it is a common dinner at the homes of health-conscious consumers. Last year, salmon overtook “fish sticks” as the third most popular seafood in the American diet (trailing tuna and shrimp). The increased consumption was made possible by the explosive growth in salmon farming, an industrial system that produces the fish in vast quantities at a price far lower than wild salmon.

Although portrayed as “healthy”, most tilapia sold at restaurants and grocery stores is farm raised, and therefore is not considered the healthiest of choices.

More than half of the fish sold in supermarkets, fish markets, and restaurants are raised in high-density fish pens in the ocean, managed and marketed by the farmed fishing industry. These fish are eaten by over a quarter of all adults in the U.S. and experts predict that the exponential growth of the farmed fish industry will continue. Although it seems like a healthier choice, eating farmed fish is actually almost as bad as eating a fast food burger from commercial feedlot grain-fed beef.

Note that when you're choosing healthier wild fish, it is a good idea to try to limit your intake of fish that are higher on the food chain (such as tuna, swordfish, shark, striped bass, bluefish, etc) to more occasional meals due to the higher levels of mercury in these fish. Fish that are lower on the food chain such as sardines, herring, sunfish, and even trout and salmon have lower levels of mercury and are not as much of a concern.

Caution: it is extremely important for pregnant women to speak to your doctor about fish intake.

If you liked today's topic, this is just a sample of the dozens of nutrition topics that we talk about in our program -- The Fat Burning Kitchen

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

8 Steps to Faster Fat Loss, Tighter Body and Abs

Start burning body fat faster---no more excuses or wasting time. Start shaping your body and losing fat and weight for good. Hard, smart training and disciplined eating will give you the kickstart you need to continue changing your body. This is not a quick weight loss gimmick. You must keep working.


Don't you want your healthy, lean body? Make it happen!

Here are some common body fat areas that are sometimes hard to lose: belly fat, butt/hips/thighs fat, low back fat and upper back arm fat.

Any of those fat areas sound familiar? I think we all have dealt with one or more of those stubborn fat areas. Do you know what to do about it?

First, stop wasting money on fitness gadgets. You don't need them to burn fat and lose weight. Second, don't spend any more money on fat loss and weight loss pills. You don't need those supplements either. And finally, forget about quick weight loss programs. They don't work long-term and that's why they are called quick.

Here are 3 general tips to faster fat loss:

1. Start a healthy meal plan filled with whole, natural foods. Fruits, vegetables, lean meats, nuts and low-fat diary products fit the bill. Severely limit sugars, fast foods, processed foods and foods in a box or bag.

Base your daily caloric intake on your basal metabolic rate, your daily activity and your goals. This way, you won't eat too much or too little (severe calorie restriction).

You need to maintain a caloric deficit on most days to burn fat and lose weight consistently.

3 Veggies to Burn More Abdominal Fat

2. Drink only water and unsweetened drinks most of the time. Drink about half your body weight in ounces every day. So, if you weigh 150 pounds, drink at least 75 ounces of water every day. This will improve your health and help with weight loss.

3. Start building muscle mass and burning fat at the same time. You must change your body's composition to more muscle and less fat. This will speed up your metabolism and help you burn more calories every day.

You don't need to be a body builder but you need to burn the fat (to an acceptable body fat percentage) on your body and build muscle mass.

And, you must do more than cardio exercise to change your body's composition. "Cardio only" will not lean out your body.

Your body will also shrink because muscle takes up less space than fat. Over time, you will begin to lose weight and the weight will stay off.

If you have stubborn fat areas like lower ab fat, you can do extra strength exercises on cardio days to address those areas. Aim to burn total body fat first and local area fat second.

Here are 5 proven training tips to give you faster fat loss results:

1. Superset strength training burns fat better than traditional strength training. Pair two non-competing exercises such as bench press and dumbbell rows, completing each exercise back to back without rest. Another good pair to superset would be squats and standing shoulder press.

Supersets allow you to do more work because one muscle group can rest while you work the opposing muscle group.

2. Tone your body better and faster with explosive strength training. This type of training will burn fat and tone your body like never before.

Lifting weights explosively is an advanced form of exercise and shouldn't be done by beginners or youngsters. Your body should have the needed stabilization and strength before beginning explosive lifts.

Especially at the start of the lift, explosive lifting can be done for exercises like bench press, push ups, leg press, shoulder press and calf raises.

3. Do interval cardio sessions instead of long cardio sessions. All it takes is 20 minutes of intervals on the treadmill, grass or stepmill (non-machine cardio will give you faster results). This method will burn more fat than doing 60-minute cardio sessions that wastes away your muscle mass.

4. Circuit bodyweight cardio sessions are very effective fat-burners. Combine 4-5 bodyweight strength exercises, 8-10 repetitions each. Do this circuit 2-3 times and the fat will burn off your body.

5. Jumping exercises really burn the fat and tone your body, especially if done at full speed. Squat jumps, pike jumps, side-to-side hops, front-to-back hops, jump rope, jumping jacks and box jumps will all get the job done. Its important to learn proper jumping and landing techniques to avoid injuries.

14-Day Fat Loss Program For Women Only:

Download your Free 14-Day Women's Metabolic Fat Loss Program and start shaping your body faster!

or, General 14-Day Fat Loss Program:

Download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut!

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

7 Top Body Shaping Tips

How's your body fat looking these days? Don't just weigh yourself without checking your body fat (at least once a week). Your long-term goal should be to shape your body leaner and healthier. You should have less body fat than you did last week, last month, etc.


You want to have fun working out but I'm sure you want to look in the mirror and see your body changing. It feels great when the tape measures less inches on your butt, hips, legs, arms, chest and neck. This happens when your workouts are effective and your changed eating habits are working.

One of the best ways to change your body's composition is to add intensity to your workouts. Excess 60-minute cardio sessions won't lean out your body but they will waste away your muscles (and your muscle tone).

Research confirms that exercising at a fast or explosive pace (short bursts) will shape and sculpt your body better because these types of exercises activate your bulkier, shapely fast twitch muscle fibers (think butt, hips, thighs, etc.).

Some of you can break through your fat loss and weight loss plateau by varying your workouts. If you have been doing the same workout for 1 month, 3 months, 6 months, 1 year or 5 years, your progress has probably stalled.

Your body has the amazing ability to adapt to your workouts and bring your fat loss and weight loss progress to a grinding halt. You MUST be willing to vary your workout routine every 2-3 weeks to keep your body guessing. Actually, you could vary your workout every workout session in different ways (like changing intensity).

Here are 7 top tips to burn more fat and shape your body:

1. Do different strength exercises to target the same muscle groups. This change is pretty simple. For example, do chest press on the ball instead of bench press.

Change up your weight training routine. For instance, you could do superset training instead of regular circuit training.

2. Shorten your long, boring cardio sessions. A 20-minute interval cardio session will give you more fat-burning and heart-health benefits than a slower 60-minute cardio session.

3. Add more plyometric exercises (jump training) to your workouts. Plyometric exercises are very intense and effective. Examples would be squat jumps and lateral cone hops. You should perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed jump training is not for you.


4. Metabolic circuit training is an advanced form of high intensity exercise (strength circuits and interval cardio circuits). Metabolic circuit training is a popular and effective method for sports teams. If you play on a rec league basketball, soccer or flag football team, metabolic circuit training would be ideal. You would also lessen your chances of injury. Many weekend warriors get hurt because they aren't in condition to play a sport at full speed.

Many sports such as football, basketball and soccer require different levels of strength, speed and power. For example, soccer requires constant running---jogging, half-effort sprints and maximum effort sprints. Football requires short bursts of power, sprints, jogs back to the huddle and endurance. Football also requires relative strength, which is the strength level per unit of bodyweight. Basketball requires repeated sprints, jumps and sub-maximal effort runs and cuts during the game.

For example, you could time your workout intervals based on a quarter of the sport you will play.

5. Do more bodyweight cardio workouts. Choose 4 or 5 exercises such as lunges, pullups, pushups, inverted rows and squat jumps and get busy for 20 minutes! These workouts give you a dual strength and cardio benefit. Bodyweight workouts are great fat burners.


6. Do two separate workouts on the same day. For example, do a 25-minute workout in the morning and evening instead of a 1 hour workout. Research proves that 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.

7. Jump rope for at least 10 minutes every day (if your knees and back allow). A 10 minute jump rope warm-up before your workout always gets the job done. Actually, a 20-minute interval jump roping session is one of the best fat-burners and body-sculptors available. Try it for cardio at least once a week.

Start shaping your body the way you want and need it to be!

Be sure and 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

10 Active Rest Tips Between Workouts

A huge part of the fitness lifestyle is to stay as active as possible every day, even between workouts. By staying active, you keep your fat burning enzymes and metabolism active.


Don't make the mistake of laying around as much as possible until your workout. Research proves that your fat-burning enzymes shut down when you sit down. Get up and move around during the day to keep your metabolism ramped up all day and burn more fat and calories.

Stand-up desks are also becoming more popular to keep you active and alert during the long day.

Improve your posture--sitting, standing, walking and running. Brace your torso all the time (like you’re preparing to take a punch in the gut). This is great core work all day, every day.

You can't always workout. You have to let your body recover and rebuild itself. Over-training is common with many people. How do you know if you are over-training? Here are some signs:

1. Sluggishness
2. Lack of control during exercises
3. Longer rest periods are needed between sets
4. You are usually tired before your workouts
5. You are stressed out (when exercise should be your stress-buster!)

Here are 10 Active Rest Tips between Workouts:

1. Walk 30 moderately-paced minutes,
2. go swimming or walk laps in the pool,
3. walk-in-place while you watch television,
4. take a 30 minute bike ride after dinner,
5. take walking breaks at work,
6. walk or bike when you can instead of driving the car,
7. walk your dog,
8. do yardwork,
9. do your house chores and
10. walk at least 5 minutes every waking hour.

BONUS: Here are some good eating habits for any day:

--Drink only water or unsweetened drinks for beverages
--Severely limit candy, cookies, pastries, junk food and processed foods
--Eat at least one fruit or vegetable with every meal
--Eat protein with every meal, such as eggs, fish, nuts or lean chicken/beef/turkey
--Eat small meals, every 3-4 hours

Remember, all movement burns calories. If you have other ideas, let us know!

Be sure and 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

Grocery Store Health Deception - Understanding the Truth about Food Labels

Nutrition & Weight Loss Tips that Start with Your Food Shopping

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

I was at the grocery store the other day picking up some ingredients for a black bean & brown rice with seasoned venison strips dish I was planning to make, when an interesting thing happened.

I had gone straight to the grocery store after training a couple clients at the gym. Well, as I was grabbing some frozen veggies, a friendly lady (who must have seen that I was a fitness coach from my shirt), asked me my advice on a couple frozen prepared box meals she was picking out which had "healthy" claims on the labels (by the way, those prepared frozen meals are usually highly processed crap loaded with sodium and other chemicals).

Now I will say that this woman was VERY overweight, and she mentioned that she has "tried everything" to lose the excess weight and has always failed.

Keep in mind I hear about 50 people a day tell me they've "tried everything" to lose weight and get in shape. The problem that they don't realize is that they're trying all of the wrong things... they're trying all of the gimmicks and fat loss fads that are out there instead of just adopting a TRUE healthy active lifestyle that will make them lean and healthy for life.

Back to the woman in the store...

So we started chatting about her struggles with losing weight and getting in shape, and I began scanning her grocery cart. If I can remember, these were some of the contents she thought were healthy:

• Slim fast shakes (far from healthy...they're actually loaded with high fructose corn syrup, hydrogenated oils, and a bunch of other chemicals)
• Fat Free Rice Cakes (ok...despite so many people believing these pieces of crap are healthy...they really are nothing but pure refined starch with zero fiber, which basically breaks down immediately into sugar in your body, spiking insulin and promoting fat storage...doesn't sound so good anymore, huh)
• Protein bars "Scientifically Slim Body Engineered" or some BS statement like that (I took a gander at the ingredient list of these so called "healthy" protein bars and sure enough... hydrogenated oils, high fructose corn syrup, and enough sugar alcohols to give you diarrhea for a week!)
• Canned fruit in syrup (I guess she could do worse here...but still, why not just eat fresh whole fruit which still contains the skins, fiber, active enzymes, etc, instead of resorting to processed, canned fruit that's been cooked and loaded with syrup)
• Reduced Sugar Dessert Cakes (ok, so these are loaded with nasty artificial sweeteners, sugar alcohols, preservatives, and a chemical ingredient list about 15 lines long)

Do you see what's going on here? This is the same scenario that I see all the time.

Most people are fooled by what the FRONT OF THE BOX says, leading them to believe what they are buying is healthy. On all of these items, the FRONT of the packages had all kinds of great sounding things like "fat free", "reduced sugar", "high protein", "low cholesterol", "low carb", etc.

However, the TRUTH is on the BACK OF THE BOX! Ah yes, the ingredient list and nutrition info is where the real truth is. However, I've realized that most of the general public doesn't know how to fully understand the ingredient list and nutrition info, so they rely on the advertising claims on the front of the package to guide them.

BIG MISTAKE!

If you notice, this woman thought she was doing great with her grocery shopping and buying all kinds of healthy stuff for her and her family.

In reality, EVERYTHING she was buying was highly processed and full of chemicals and industrially refined ingredients. No wonder "nothing has worked" for her to get in shape and lose the excess body fat... she actually hasn't been doing anything right. She's been mislead by all of the confusing marketing and labeling and conflicting nutrition info in the mass media.

If you want to discover the TRUTH about what it really takes to eat a truly healthy diet that maximizes your metabolism, brings your hormonal balance back to normal, reduces cravings, and strips off body fat faster than you'd believe is possible... it's all found in my Truth about Six Pack Abs program.

Here's what some of my readers from all over the globe are saying about their experiences with this fat loss program:

Truth about Six Pack Abs Reviews

Have fun and choose wisely on your next grocery store trip!

Mark Dilworth, BA, PES

Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

15 Top Kettlebell Exercises to Burn Fat

by Mike Mahler, Mahler's Aggressive Strength

Change up your workout routine and burn fat faster with these top kettlebell exercises.

Photographs of Mike Mahler courtesy of Michael Neuveux.

One-Arm Kettlebell Swing

Place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs forcefully as if you are passing a football to someone behind you. Quickly reverse the direction and drive though with your hips explosively taking the kettlebell straight out. Let the kettlebell swing back between your legs and repeat. Switch arms with each set. Remember that the swing is primarily a hamstring exercise and that is where all of the power is generated from. It is not a front raise. 

---

One-Arm Kettlebell Snatch

Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position. Look straight ahead and swing the kettlebell back between your legs as if you are passing a football to someone behind you. Immediately reverse the direction and drive through explosively with your hips. Pull the kettlebell towards your body as if you are starting a lawn mower. The trajectory of the kettlebell will resemble a J Curve rather than an arc. As the kettlebell rises to your shoulder open your hand and get your hand around the bell rather than letting the bell flip over and bang up your wrist. Punch through straight overhead to complete the snatch.  Get your Kettlebell Training Manual 

---

One-Arm Kettlebell Clean

Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward. Swing the kettlebell between your legs as if you are passing a football behind you. Quickly reverse the direction and drive through forcefully with the hips. Bring the kettlebell straight up using body momentum (don’t even think about trying to curl it). Open your hand and get your hand around the handle rather than letting the bell flip over and bang up your wrist. 

---

One-Arm Kettlebell Bottom Up Clean (Hang Position)

Hold a kettlebell like a suitcase. Swing it back and then forward and crush grip the handle to hold it in place in the rack position. Keep a loose grip until you reach the rack position and then crush grip the handle and flex your entire body to hold the bell in place.

Kettlebell Sots Press

Clean a kettlebell and go into a full squat. Stay in the bottom position of the front squat and press the kettlebell overhead until it is locked out completely. Lower the kettlebell back to the starting position and repeat. Stay in the bottom position of the squat for the entire duration of the set. Make sure you push your glutes into your calves and contract your midsection for increases stability and power. If you cannot do a full squat, then you cannot do the Sots Press.  Get your Kettlebell Training Manual 

---

Kettlebell Windmill

Clean and press or snatch a kettlebell overhead with one arm. Keeping the kettlebell that is overhead locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Lower yourself until your non-working hand touches the floor or front foot. Pause for a second and reverse the motion back to the starting position. 

---

Kettlebell Side Press

Clean a kettlebell with one arm. Push your hip out in the direction of the cleaned kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. While you are sitting back and lowering yourself, actively press the kettlebell at the same time. Continue to bend to the side until the kettlebell is locked out. 

---

Kettlebell Bent Press

Clean a kettlebell with one arm. Push your hip out in the direction of the cleaned kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. While you are sitting back and lowering yourself, contract your lat as hard as possible and move your body away from the kettlebell. Continue to bend to the side until the kettlebell is locked out. The difference between the Bent Press and the Side Press is that there is no press with the Bent Press. You simply hold the bell in position and extend your forearm as you shift your weight away from the kettlebell.

---

Kettlebell Turkish Get-Up (TGU)

Lie on your back and use two hands to position a kettlebell to the lockout position of one arm. Lets use the right side as an example to discuss proper performance. Keep the bell locked out at all times. Bring your right leg in and use your right leg to pivot to the left. Roll onto your left triceps and keep rolling until your hand touches the floor.

Use your left hand and right leg to drive forward. As you are driving forward, bring your left leg in and take your right leg forward. Now keep driving forward until you are in the bottom position of a lunge. Take a second to gather yourself and then stand up. To complete the rep, reverse the movement to get back to the starting position. Do a lunge back to the bottom, then place your left hand behind your back until you feel the ground. Bring your legs forward and use your left arm to guide you back to the starting position. Take a second to gather yourself and then proceed to another repetition.  Get your Kettlebell Training Manual 

---

Double Kettlebell Military Press

Clean two kettlebells to your shoulders. Breathe in as you clean the bells to the rack position. Hold the kettlebells in tight against your core as if you are a boxer bracing for a punch. Try to touch your elbows to your midsection so that you have a strong foundation to press off of. The shortest distance between two locations is a straight line.

Remember that when you do the overhead press. Imagine that the bells are connected and that you are pressing a barbell. Press the bells up and out only as much as necessary to complete the exercise. As the kettlebells pass your head, lean into the bells slightly so that they are locked out behind your head. Take a bench press tip from legendary powerlifting coach Louie Simmons and lower the kettlebells with your lats. Your lats are much stronger muscles than your shoulders and will assist in stabilizing the shoulders for maximum strength. Lowering two kettlebells is your chance to get your lats loaded up for the next press. 

---

Double Kettlebell Push Press

Clean two kettlebells to your shoulders. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat. Stay very tight upon cleaning the kettlebells and when you squat down a few inches to power up the leg drive. However, when you reverse the direction get loose in order to move quickly and then get tight again once the bells are locked out overhead.

---

Double Kettlebell Bent Over Row

Place two kettlebells between your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Imagine that you are trying to sit in a chair behind you. Arc your back and hold your chest high as you sit back to get into the optimal pulling position (Imagine that you are a Venice Beach bodybuilder if you are having difficulty with this). Grab both kettlebells and pull them to your stomach. Lower the bells back to the floor under control and repeat. 

---

Kettlebell Renegade Row

Get into the top position of the pushup holding on to two kettlebells that are less than shoulder width apart. Take a shoulder width stance and push one kettlebell into the floor forcefully while you pull the other kettlebell in the working arm. Hold the kettlebell in the working arm in the top position for a second and then lower the kettlebell under control back to the floor. Switch arms after each repetition. 

---

Kettlebell Pistol (One-legged Squat)

Hold a kettlebell close to your chest like a steering wheel. Hold the non-working leg up and squat all the way down with the working leg. Pause at the bottom for a second and then stand up. Pull yourself down slowly with your hamstrings and contract your abs, glutes, and quads for maximum tension and stability.

---

Double Kettlebell Front Squat

Clean two kettlebells to your shoulders and take a stance that you find comfortable for your body type. As you squat down, push your butt out. Looking straight ahead at all times, squat as low as you can and pause at the bottom. Rise back up and repeat. Pull yourself down with your hamstring and breathe in as your lower yourself down to the bottom. Hold your breathe and stand up.

Get your Kettlebell Training Manual  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

7 Top Exercises to Burn Belly Fat

Tired of belly fat? Good. You can't burn major belly fat without burning total body fat also....so, get your mindset ready to do exercises that will work major muscle groups, build muscle mass and torch body fat.


All body fat is not equal. For instance, butt fat is healthier than belly fat, according to the International Journal of Obesity (and many other sources). Their research shows that belly fat increases risks of heart attack, stroke, diabetes and premature death.

3 Veggies to Eat to Burn More Abdominal Fat

Women tend to carry too much fat on the butt, hips and thighs while men tend to carry too much stubborn belly fat. The research showed that women with more butt fat/thigh fat than belly fat have better blood sugar levels, blood fat control and slower fat turnover (prevents inflammation and promotes metabolic health). I'm sure you don't want either one hanging on your body.

And, you need to know the difference between subcutaneous and visceral fat.....

Subcutaneous fat is found just underneath the skin and may cause dimpling and cellulite.

Cellulite causes skin to dimple, pucker up or lump up. There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. There are no quick fixes for cellulite.

Visceral fat is located in the abdomen and vital organs (such as the liver) and it can be deadly. It can also infiltrate your muscles and heart. Even if you are skinny, you can have visceral fat.

Work to shrink your waist size.

Here are 7 top exercises to burn dangerous belly fat while transforming your body:

1. Squats - Research shows that the abdominal muscles are engaged more when doing squats than they are doing many of the more popular abdominal exercises.


Squats have a greater impact on your body's muscle-building, metabolism and energy expenditure than probably any other exercise.

Your legs (especially quadriceps, hamstrings and glutes), abdominals and lower back are targeted. Even your arms and shoulders will feel the effects of the exercise.

2. Cross-Body Mountain Climber - The cross-body mountain climber is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders. You will need high levels of core strength to do this exercise the right way for each set.


It is a versatile exercise in that you can do it on level ground, on an incline, as a warmup, as cardio or as a workout exercise. I like to include cross-body mountain climbers as part of a bodyweight cardio session.

Do the cross-body mountain climber this way:

a. Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don't let your hips sag and don't point your butt in the air during this exercise.

b. Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don't let your foot touch the ground as you do the movement.

Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions.

3. Plank on Stability Ball - Variations include side planks, planks with leg lift, plank with hip abduction, etc. Planks also build the deep stabilizing core muscles.



Start with the plank exercise you are ready for. If you are a beginner, the prone plank is the place for you to start. And, an exercise like plank with leg abduction works your hips as well.

The stability ball plank is a great core exercise to advance you from the prone plank exercise on the floor.

The ball plank strengthens and stabilizes your deep, foundational core muscles even more than the regular plank. Balancing on the ball while holding the plank position is not easy.

a. Place your elbows on the ball and balance on your toes while keeping your body in a straight line.

b. Hold the plank position for a count of 5-10 seconds without moving. The ball will move, so it is a challenge to hold the right alignment. This will obviously improve your balance. Your abs and shoulders will also work much harder. Keep your head in line with your torso and brace your torso (as if taking a punch to the gut).

4-5. Ab Ball Rollout/Ab Ball Jackknife. Do these exercises back-to-back as a superset.

This challenging superset will improve your strength, balance and coordination.





Do the ab ball jackknife this way:

a. Place both shins on the stability ball with both hands on the ground (arms straight). Keep hands a little wider than shoulder width. Keep your body in a straight line from head to feet.

b. Roll the ball toward your chest with your legs together. Bend your knees to your chest as far as you can. The movement should be controlled and steady throughout.

c. Roll the ball back to the starting position. That's 1 repetition.

Do the ab ball rollout this way:



a. Start with the ball in front with your elbows on the ball.

b. Roll the ball out slowly and keep your abs braced (as if taking a punch to the gut). As you straighten your torso you will feel your abs stretch and extend. Return to the starting position.

6-7. Standing DB Shoulder Press/Bentover DB Row - Do these exercises back-to-back as a superset.

Standing Shoulder Press - This is one of the best exercises to work the entire core area (just brace during execution).


Bentover Dumbbell Rows - If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine. Rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. Your obliques will also get quite a workout.


If you experience back pain doing two-armed rows, then try doing one-armed rows so you can support your body with the other arm.

Do two-armed bentover dumbbell rows this way:

--With your feet about shoulder width apart, bend over and grab the dumbbells. Keep your back straight (don't bow or arch back) and keep your head in line with your torso. Look straight down during the exercise.

--Pull dumbbells up to your side until they make contact with your ribs. Keep your elbows close to your side during the exercise. As you pull the dumbbells up, squeeze your shoulder blades together.

--Don't curl the dumbbells as you lift. Curling will allow too much use of your biceps. This is primarily a back exercise. Return the dumbbells until your arms are fully extended. That is one repetition.

Get started burning!

Be sure and 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

Lose 60 Pounds and Keep It Off

When your weight loss doesn't last, you are left frustrated with more weight gain than you lost.


What about your weight loss? Will it last? Or, will you weigh 25 pounds more in a month than you do today? Sure, you can starve yourself and lose 20 pounds in 2 weeks. But, when you begin to eat again, you will put the pounds back on. Adopt healthy eating habits that you can maintain over the long haul.

Quick weight loss implies that its something that probably won't last. Weight loss and beauty is not worth much without health! It does you no good to look great if your body is a total wreck and unhealthy.

And, you can lose weight without exercise. But, if you don't change your body from fat to lean (more muscle mass), you will put the weight back on. Stop buying fool's gold. It hurts your confidence and pocketbook.

So, how do you lose 60 pounds the right way and keep it off? It takes a reasonable time period by using short burst workouts and healthy nutrition you can maintain. This is not some quick weight loss program where you starve yourself. This is a fat loss program designed to transform your body and keep the weight off for good.

Get your fat loss with hard, smart workouts and healthy, managed nutrition. Just read this testimonial of My Fitness Hut's Fat Blaster Athletic Training System:

"I have lost over 60 pounds in the last 5 months using My Fitness Hut's workout programs, nutritional advice and just staying with it and not quitting....and my body fat percentage has decreased from 45% to under 30%!" ---Jorge P.

As with anything, if you stay with it and have a good road map, you'll be successful. Many of you have not succeeded with your fat loss and weight loss because you either relied on bad information or you gave up too fast.

Stop guessing about fat loss and follow my proven fat loss process---day in, day out to get the body you want year in, year out.

And, stop wasting your money on fat-burner supplements. If you expect fat-burner supplements to give you a lean and toned body, you will always be disappointed!

Be sure and 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

6 Memory Boosting Foods Everyone Should Eat

by vitaminsandminerals.net

While it’s generally acknowledged that a slip in memory function is par for the course as you begin to age, that doesn’t mean that you shouldn’t take every possible step to preserve your brain power in your youth. There are many factors that can affect your memory, and a healthy diet is one of them. Eating certain foods may help keep your memory strong, which means that you might want to make a bit of extra room for them in your diet.

1. Oranges– Oranges are one of the many foods rich in folic acid or folate. A Tufts University study found that men with high levels of homocysteine who ate foods rich in folic acid suffered less memory loss than those who did not. A similar study done on women in Australia revealed that eating foods containing folic acid could improve memory after just a few weeks.
2. Berries– The bright colors that make berries so eye-catching can be attributed to phytochemicals called anthocyanins. These powerful chemicals apparently help delay the onset of mental decline. A study was conducted by Harvard researchers in 2012, and it was discovered that one cup of either blueberries or strawberries eaten once a week produced a delay of up to two and a half years in mental loss when compared to women who seldom ate berries.
3. Spinach – Boomers may think of Popeye eating his cans of spinach to get his muscles to pop out, but now they should consider that the leafy green vegetable is also among the top foods for holding on to your memory. Harvard conducted a 25 year study that found participants who experienced less age-related mental decline ate high amounts of vegetables. Of those participants, the ones who ate leafy greens had the least amount of mental decline. Over 13,000 women took part in this impressive study.
4. Fish – Rush University Medical Center in Chicago had some interesting results with a study conducted by researchers there; it seems that eating fish at least once a week can improve your memory and help you think as if you were three years younger.  The study involved monitoring the diet of over 3,000 women and men for six years. The researchers discovered that those participants who ate fish at least once a week had 10% less memory loss than those who did not eat fish. Salmon is one of the best choices for fish rich in omega-3 fatty acids, but any cold water fish will suffice as long as it’s part of your menu once or twice a week.
5. Coffee and Chocolate – Isn’t it wonderful that these two things can actually help with memory? According to an abstract in the National Center for Biotechnology Information, caffeine has been found to help protect against Alzheimer’s disease. For years, studies have been done on animals that proved to be promising, but only in the last few years was a study done on human subjects. 124 people were included in the four year period. It was determined that caffeine “is associated with a reduced risk of dementia or delayed onset.” Dark chocolate also has caffeine and antioxidants, which may also help in delaying dementia onset.
6. Healthy Fats – While your first instinct may be to avoid anything carrying the label “fat,” there are actually some fats that you should include in your diet. These would be found in such things as walnuts, flaxseeds, avocado and oils, such as extra virgin olive oil. Many people are now also using organic, virgin coconut oil to help with memory issues. Cold water fish also contain healthy fats. These kinds of fats work to keep the sheath around nerves healthy and promote circulatory health. Omega-3 fatty acids and DHA both assist in proper functioning of your brain and nervous system. Be sure to keep animal fats, hydrogenated oils with trans fatty acids and other high-fat processed foods to a minimum.

Since predictions have been so grim regarding the predicted prevalence of dementia among aging baby boomers, researchers have been stepping up efforts to find ways to mitigate the impending mental health epidemic. One of the best things people can do to keep brains healthy and functioning well is to get plenty of exercise. That, along with a diet full of brain-strengthening foods like leafy green vegetables, a reasonable measure of caffeine, and healthy fats and oils may help the average person keep significant memory loss at bay.

Be sure and download your FREE book, "Take Control of That Eating Thing and Burn Fat."

Mark Dilworth, BA, PES

Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

10 Benefits of Coconut Oil

Coconut oil is all the rage these days and for good reason.  It is one of the healthiest oils you can eat or cook with.  It will also ramp up your metabolic rate which can help you with fat loss and weight loss.  Raw, organic, unrefined coconut oil is best.

3 Veggies to Eat to Burn Abdominal Fat

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

Protein Counting – What is the Important Number?

The goal of most exercise regimens and diets is to reduce fat while adding tone or muscle mass in body composition. A part of dieting and most serious fitness routines is counting calories and grams. 

It can get far more in depth than that in tracking dietary intake with many choosing to separate saturated fats, sugars, and complex carbohydrates for starters; but calories, unsaturated fats, and proteins are important numbers for even casual fitness or health conscious individuals. The question is whether simply counting grams is of any real benefit.

What is the Goal?

If the goal is reduction of body fat percentage and weight associated with body fat percentage then reduction of calories through diet and burning of calories and fat with exercise are the primary methods. Since the goal is virtually never to reduce lean muscle mass, the counting of protein becomes a factor. 

Simply reducing intake of food completely (and therefore calories) without consideration of protein will put you at risk of catabolizing (breaking down) the lean muscle tissue as well as the stored fats.

Counting of Calories and Protein

A correct diet for weight loss or fat burning without loss of lean muscle will include a reduction in calories as well as maintaining protein intake. This is where the attention turns to the grams of protein in your daily diet. If your goal is to gain lean muscle mass, the protein counting becomes even more important.

In both instances, the ratio of calories and protein – or to be more precise the percentage of calories from protein is a more important number than actual grams of protein. You cannot effectively gain muscle mass without additional protein intake, and it is difficult to lose weight without a portion of it coming from breaking down muscles if you have inadequate protein intake. 

In both cases, you want a lower overall body fat percentage, so you do not want to simply eat protein if it means dramatically higher caloric intake from fats or other sources.

This leaves the number to be watched as a percentage of calories from protein. In dieting, to increase muscle mass and burn fat, a good goal is to get 35-40% of your calories from proteins. 

Calories from Proteins as a Percentage in Foods

             Sirloin Steak     59%

          Chicken Drumstick    51%

                    Typical Ground Beef    23%

                   Salmon   56%

                   Eggs    34%

                   Peanuts    18%

                   Plain Non-fat Yogurt   43%

                   Skim Milk    40%

                  Whole Milk    21%

                  Whey Protein    96%

                  Egg whites    95%

                 Chicken breast  80%  

This sample listing gives an idea of good (and bad) ways of getting a higher percentage of your total calories from proteins. 


Consistency is the key to building muscle mass and maintaining your lean and healthy body.

Be sure and download your FREE book, "Take Control of That Eating Thing and Burn Fat."

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