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10 Fat Loss Tips to Transform Your Body to Lean

By Mark Dilworth, BA, PES

Performance Enhancement Specialist

Copyright, My Fitness Hut, 2012. All rights reserved. No part of this book, except for brief credited quotations, may be reproduced without prior approval from the author or publisher. Published by Mark Dilworth and My Fitness Hut in the United States of America.

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10 Fat Loss Tips to Transform Your Body to Lean

Table of Contents

About Mark Dilworth and His Fat Blaster Athletic Training System

Fat Loss Tips

1

Conclusion

10-11

Free Downloads

11-12

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About Mark Dilworth And The Fat Blaster Athletic Training System

I am a Performance Enhancement Specialist and former NCAA

Division I athlete. 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 Sports Fitness Hut and Her 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. Actually, everyone is an

athlete. Also, there are varying degrees of athletic training---some

techniques are more intense than others.

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,

empirical evidence and real-life experience to develop training

programs.

3) Forget about weight loss and concentrate on fat loss. Building

lean muscle mass will burn the fat and permanently speed up your

metabolism. The weight loss will take care of itself. You could say

Your Fitness Hut. It is about YOU and what YOU REALLY WANT!

Don't let fear stop you from reaching your fitness goals!

Visit! http://www.yourfitnessuniversity.com

© 10 Fat Loss Tips to Transform Your Body to Lean. All rights reserved.

About Mark Dilworth And The Fat Blaster Athletic Training System

The information in this book is for educational purposes only. This

information is not intended to diagnose an illness or injury. The

information in this book is intended for individuals age 18 or older.

The information in this book is not intended to replace any fitness

program that has been prescribed by your physician. If you are

taking medications, you must get medical clearance before beginning

a fitness program.

Mark Dilworth, BA, PES

Performance Enhancement Specialist

Visit! http://www.yourfitnessuniversity.com

© 10 Fat Loss Tips to Transform Your Body to Lean. All rights reserved.

10 Fat Loss Tips to Transform Your Body to Lean

There is a flood of information about weight loss out there in the

marketplace. Some of it is just garbage. A general rule for you to

follow with regard to weight loss is this: Don’t waste your money if

the program offers a quick solution to your weight problem! Why?

Because what you need is the permanent solution to your weight

problem. A permanent solution takes hard, smart work and sacrifice

on your part. Human nature always seeks the path of least

resistance. So, you can see why commercial weight loss programs

promote things such as “in 2 weeks….” The promotion may be

partially true, but what they don’t tell you is the most critical part of the

fitness equation: fat loss is the key to permanent weight loss. I will

tell you how to achieve it.

Here is my top 10 list to get you started on the way to Blasting

The Fat and getting the lean and toned body that you want:

FAT LOSS TIP #1 Make a commitment to a lifetime of fitness. This

commitment trumps all other fitness commitments. Without it, you will

always fall prey to the inevitable obstacles and pitfalls along the

way. Get your motivation right!

Take a look at the different types of motivation. Which one(s) do you

fall under?

a) AMOTIVATION - You don't really have a reason to workout....like

"whatever." Your workouts won't last long.

b) EXTERNAL REGULATION - You're motivated to workout because

other people like the way you look when you're in shape, but no

internal motivation exist. How long do you think you'll be able to

please people? Then what will motivate you?

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10 Fat Loss Tips to Transform Your Body to Lean

c) INTROJECTED REGULATION - You feel bad about yourself when

you don't workout. This is a type of motivation, but it’s based on

negative motivations.

d) IDENTIFIED REGULATION - You workout because it’s good for

your health and lifestyle. This is a very positive behavior and will lead

to permanent lifestyle changes.

e) INTRINSIC MOTIVATION - You workout because you enjoy it!

This is probably the best motivation of all.

In my opinion, a combination of the motivations listed in items c, d

and e lead to permanent lifestyle changes (with heavier weight

attached to items d and e). And, the motivation listed in item b will

probably be mixed in somehow.

So, what motivates you to exercise? Get your motivation right,

and a lifetime of health and fitness will surely follow!

FAT LOSS TIP #2 Be willing to change your eating habits! Sixty to

70% of your fitness goal success or failure will depend on good

nutrition. Get to know your body and what types of food you are

better off not eating. For example, grains/starchy carbohydrates

cause some people to not make progress with fat loss. The Fat

Burning Kitchen can help you change:

http://healthhut.mikegeary1.hop.clickbank.net/?pid=240

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10 Fat Loss Tips to Transform Your Body to Lean

There are some fundamental nutritional rules that apply to every

one:

You must burn more calories than you consume (caloric deficit over

time) in order to lose weight and burn body fat. This is the law of

thermodynamics. Even if you are a "workout warrior," the law of

thermodynamics still apply. You cannot eat as much as you want (or

maintain a caloric surplus) and still lose weight.

Check your BMR and Daily Caloric Needs:

http://www.yourfitnessuniversity.com/medicalissues.html

Many times, little changes in nutritional habits will lead to total

behavioral changes. Here are some examples:

1) DON'T SKIP BREAKFAST (or any other meal)--IT HELPS YOU

EAT LESS LATER. It also keeps your metabolism ramped up.

2) Eat 4-6 small meals a day, about every 3 hours.

3) Eat protein with every meal. It helps you feel fuller for a longer

period of time and it helps build metabolism-boosting muscle.

4) Don’t eat food in a bag (usually unhealthy, fat saturated food).

5) Eat with a purpose---DON'T JUST GRAZE.

6) Eat at least 2 servings of a fruit or veggie at every meal.

7) Don't assume that LOW-FAT means LOW-CAL---Read the Label.

8) Speaking of fats, eat mainly "heart-healthy" fats.

9) Skip the side orders like french fries and bread sticks.

10) If it's fried, let it slide!

11) Skip the meal appetizers unless they are low calorie.

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10 Fat Loss Tips to Transform Your Body to Lean

12) Skip dessert, eat a small portion or split it with someone.

13) Eat until you are full, not stuffed (take a doggy bag).

14) Drink only water and unsweetened drinks like tea.

Cut out these type foods: sodas, sugary fruit juice drinks,

candy, cookies, donuts, fried meats and fried foods, fast foods,

ketchup, mayonnaise, salad dressings, foods in a bag

Add these type foods: oatmeal, nuts, low-fat dairy products,

low-fat yogurt, fruits, veggies, unsweetened tea, water, lean

meats (baked, broiled or grilled), olive oil, cinnamon, mustard.

You get the idea!

FAT LOSS TIP #3

A pill, patch or cream will not make you lose fat

and weight! You’ve seen the ads for diet patches or creams that

claim to melt away the pounds. Don’t believe them. There’s nothing

you can wear or apply to your skin that will cause you to lose weight.

Try your best to get the nutrition you need from the food you eat.

Save your money! Supplements have no long-term effect on fat loss

and weight loss.

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10 Fat Loss Tips to Transform Your Body to Lean

Many people take supplements because their diets

are lacking certain nutrients or they are trying to reach some exercise

goal. When choosing supplements, always look at the active

ingredients on the label. Also, some herbal supplements have side

effects. So, what's a good plan to follow regarding consumption of

supplements?

--Discuss the supplements with your doctor, especially if you are

pregnant or breast-feeding. Don't try to treat serious medical

conditions with supplements.

--Look at the GRAS (Generally Regarded As Safe) supplement list

published by The U.S. Food and Drug Administration.

The supplements that I take and recommend to clients are

multivitamins, fish oil and green tea. Notice that these

supplements are great for health benefits and have nothing to do with

weight loss or fat loss!

FAT LOSS TIP #4 You must change your body composition! You

must increase lean muscle mass to become a “fat-burning machine.”

Concentrate on compound (multi-joint) strength exercises like squats,

deadlifts, lunges, bench press, planks and rows because they work

and build more muscle groups. Do less single-joint exercises like

biceps curls and tricep extensions.

It is a good idea to start your training program with 3 days-a-week of

full body circuit weight training tailored to your body type. This type of

training has been proven to effectively build muscle, burn fat and

improve heart function. Combine circuit weight training with 3 days-a-

week of sprint interval cardio (or high intensity cardio) and you will

burn even more fat. You only need 20 minutes of cardio per session.

Too much slow, long-duration (like 60 minutes per session), steady-

state cardio can cause a loss of lean muscle mass.

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10 Fat Loss Tips to Transform Your Body to Lean

Men and women store and burn fat differently. It is important for you

to know this difference. Men have more testosterone than women

(no big surprise!). This allows men to produce more human growth

hormone as well as stimulate more muscle and bone growth.

And, other factors combine to allow men’s cells to take in more

oxygen than women’s cells. This means that when a man is working

at 50% of his physical capacity, a woman would need to work at 70%

of her physical capacity to stay even. Don’t shoot me! I’m just the

messenger! The important thing to know is that I take this into

account when I design fitness programs.

How does this affect fat loss and weight loss? The differences in how

hormones and fat cells work in men and women determine the effects

on fat loss and weight loss. Because of genetics, women’s fat cells

are 5 times larger than men’s fat cells. Women need more body fat

to be healthy.

Also, women’s bodies (because of necessary genetics) have twice

the amount lipogenic (fat storing) enzymes and half the amount of

lipolytic (fat releasing) enzymes as men’s bodies. This has to be

taken into account when exercise programs are designed.

Women tend to store stubborn fat in the buttocks, hips (saddle bags),

thighs and the back of the upper arms (grandmother arms). Men

tend to store stubborn fat in the abdominal area (pot belly and spare

tire) and low back area.

Excess abdominal fat has been shown to

be a pre-curser to diseases such as cancer.

Subcutaneous Fat - Subcutaneous fat is found just underneath the

skin and may cause dimpling and cellulite.

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10 Fat Loss Tips to Transform Your Body to Lean

Visceral Fat - Visceral fat is located in the abdomen and vital organs

(such as the liver). It can also infiltrate your muscles and heart and

cause serious health problems. Even if you are skinny, you can

have visceral fat. A “skinny fat” person is one who is skinny with high

body fat. Studies have shown that frequent yo-yo dieting increases

visceral fat. Yo-yo dieters also regain the lost weight (and even

more) because yo-yo diets slow down your metabolism.

FAT LOSS TIP #5 You must do more than cardio exercise to burn

body fat and change your body composition to “lean and toned!”

Your muscles will waste away on those cardio machines if that’s all

you do. Your body will not be toned. Some of the best fat-burning,

body-toning cardio exercises are sprinting on grass, bodyweight

cardio exercises (like mountain climbers), stepmill and jump rope.

Don’t waste time on the elliptical machine (not much benefit).

FAT LOSS TIP #6 Keep a food journal. This will help you keep

track of your eating habits and help you make needed changes.

Here is another fact: research has proven that you will have a better

chance of succeeding with your nutrition plan if you keep a food

journal. By logging your actual food choices, you are holding yourself

accountable throughout the day. You will also be forced to plan your

meals better.

In your food journal you should note:

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10 Fat Loss Tips to Transform Your Body to Lean

a) List food, calories and serving sizes for every snack or meal.

List

details such as meats, drinks, vegetables, fruits, etc. For each meal,

list why you ate--such as you were angry, sad, happy, hungry, etc.

This is very important because moods can affect food choices. You

need to know your motivations for eating.

b) Did you eat at home, at a fast food joint, restaurant, etc. Eating on

the go can wreck your nutrition plan. Include this information with

every meal.

c) Compare your food journal with your nutrition plan every day. This

is the ultimate check on yourself and your eating habits. A food

journal will also help protect you from binge-eating.

FAT LOSS TIP #7 Find out your basal metabolic rate (BMR). Your

BMR is the amount of daily calories your body needs to maintain

itself. You will use this amount, your daily activity level and your

goals to set your daily menu. If you use severe calorie restriction

(i.e., don’t eat enough), your body will store fat because it will think

you are starving. And, you don’t want to lose muscle, you want to

lose fat!

FAT LOSS TIP #8 Find an accountability partner such as friend,

spouse or personal trainer. This is also a critical step to help you

succeed. Don’t try to do your exercise program alone!

FAT LOSS TIP #9

Get a fitness assessment performed by a

certified personal trainer to identify your postural deficiencies, muscle

imbalances, etc. You need to get started on your program the right

way. The trainer can also tailor the program to your individual needs.

Two people following the same program can get different results. A

personal trainer will take your “body type” into account when

designing a fitness program.

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10 Fat Loss Tips to Transform Your Body to Lean

FAT LOSS TIP #10

Fat loss is more important than weight loss!

If you lose major poundage without strength training, most of your

weight loss will be muscle mass. And, this will “slow down” your

metabolism. That is why you see some people who are "skinny-fat."

The goal should be to have a “lean and toned” body.

Here is an example of how to lose weight the right way:

This woman weighed 150 pounds, with 30% body fat

(lean mass = 105 lbs. and fat mass = 45 lbs.)

Exercise program results:

Weight: 130 pounds, 20% body fat

(lean mass = 104 lbs. and fat mass = 26 lbs.)

This woman's exercise program was very successful! She lost 20

total pounds with only 1 lost pound of muscle. That means the other

19 pounds lost was fat! She was able to do this because she

combined good nutrition with strength training and interval cardio

exercise.

DON’T PROCRASTINATE!

START YOUR EXERCISE PROGRAM

NOW! TODAY IS ALWAYS THE BEST DAY TO BEGIN! DON’T

WAIT UNTIL JANUARY 1st. What will be different then?

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9

10 Fat Loss Tips to Transform Your Body to Lean

Conclusion

Make the commitment to a lifestyle of health and fitness! Your body

will thank you for the rest of your life and you’ll look great.

The worst thing to do is nothing. If you know you need to make

changes, don’t put it off. Don’t let fear of failure stop you!

The recommendations made in this book are general in nature. This

information should not be used to diagnose an injury, illness or

disease. Specific integrated and progressive training programs

should be tailored to your goals and needs. For optimum results, you

should work under the guidance of a professional trainer.

Be sure to download your free books on pages 11-12.

Good health and fitness to you!

Visit! http://www.yourfitnessuniversity.com

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10

10 Fat Loss Tips to Transform Your Body to Lean

Conclusion

Mark Dilworth, Performance Enhancement Specialist and Former

NCAA Division I Athlete. I have trained several youth, high school

and college athletes as well as those who want general or

competitive fitness. I can be reached via email at

mark@yourfitnessuniversity.com or by phone at 512-289-8879.

You can also visit FITNESS HUT CENTRAL at

http://www.yourfitnessuniversity.com

Free 5-Day Fat Loss Course from Precision Nutrition:

Free 5-Day Fat Loss Course for Women

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Free 5-Day Fat Loss Course for Men

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10 Fat Loss Tips to Transform Your Body to Lean

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