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  Your source for strength training articles, cardiovascular exercise articles, fitness motivation, and fitness tools to help you achieve your fitness goals.
  
  
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• Strength Training
  
  
  • Strength Training For Weight Loss Is Possible!
    Strength training for weight loss is not a tricky issue. Sure, it's taken us women a few more years to wander over to the free weight section, but that's because we tend to associate strength training with weight gain. Yikes! Muscle bound men lifting extremely heavy weights and grunting. Not very inviting when you are looking to lose fat, drop weight and tone up.
    
    
  • 5 Critical Leg Squat Steps
    Absolutely the simplest and most efficient exercise to build up the body, without expensive workout gear, is the leg squat. Considerable muscle increases will occur later using weights across your shoulders and hands, but start with the bodybuilding squat first.
    
    
  • Well Rounded Strength Training Routine
    So you've decided to strength train, but do you have a well rounded strength training routine? There are many books and programs out there that will dispense information, but the bottom line is that you are very unique. Your goals, your fitness level, your experience and your personal strengths and weaknesses all make you unique.
    
    
  • Follow The Path Of MOST Resistance!
    Why weight training is the fast track to sculpting your body. Resistance is NOT futile! When it comes to changing your body for the better quickly and permanently, nothing comes close to good old-fashioned weight training.The shape of your body is determined by three things: muscle, bone and fat.
    
    
  • Strength Training Principles And Guidelines: Part One
    This article is part one of a five part series discussing the very important principles and guidelines of a safe and effective strength training program. Part one will explain the proper methods of warming-up, stretching, and cooling-down when strength training. Part two will discuss the importance of forcing blood to your muscles and proper lifting speed.
    
    
  • Strength Training Principles And Guidelines: Part Two
    This article is part two of a five part series discussing the very important principles and guidelines of a safe and effective strength training program. This article discusses the importance of forcing blood to your muscles and proper lifting speed.
    
    
  • Getting Beautiful Legs With The Squat
    Nothing can change the look of your legs like the squat. Before we get into a routine that will change your lower body in no time flat, lets talk about proper squat form. The first thing to remember about the squat is that the power starts on the heels. Stay on your heels at all times while squatting.
    
    
• Cardiovascular
  
  
  • Cardio Is A Joke
    Strong statement, I know, cardio is a joke, but I really believe that cardio for fat loss is a joke. Although, not a very funny one... One woman wrote, "I started out doing 5 hours of cardio per week. No results. So I upped it to 7 hours per week. Still nothing.
    
    
  • The Truth About Interval Training
    By now, if you're like me, you've read and heard a lot about interval training as one of the greatest ways to exercise. You've probably heard that, by alternating short bursts of high intensity exercise with periods of low intensity recovery, you can achieve some pretty incredible health and fitness goals.
    
    
  • Why Cardio Doesn't Work for Fat Loss
    Cardio exercise is such a strange thing. In theory, it should work so perfectly well for all men and women, but as anyone who has tried it knows, the practicality of it just doesn't add up.
    
    
  • Should You Do Cardio Before Or After Weight Training?
    Should you do cardio before or after your weight workout? Many prefer to do their cardio before lifting to get it out of the way and as a general warm-up. I do endorse a 5 minute pre-workout general warm-up for safety' sake, but for maximum fat loss, post weight training aerobics are the main stay of the Fat to Fit Program.
    
    
  • What Do You Mean Low Intensity Training Isn't The Best For Fat Burning?
    Find out why high-intensity training may be your best bet for trimming your waistline. But how can this possibly be? Everywhere you look, it's always said that long-duration, low-intensity training is best for fat loss. All high-intensity work does is burn carbohydrates, right? Wrong. After reading this article, I guarantee you'll develop a new respect for high-intensity cardio training for fat loss.
    
    
  • Long Cardio Is A Killer And Increases Our Body Fat!
    Did you know that long steady cardio exercise, like running, has now been scientifically proven to be detrimental to your health? According to research by Dr. Al Sears all those long jogs can result in cardiac distress, a shrinking of the heart, a reduction in bone density (causing osteoporosis) and a general gain in fat once exercise ceases.
    
    
  • Cardiovascular Exercise Safety Precautions
    Cardiovascular exercise has received a lot of attention over the last 15 years as the centerpiece of physical fitness, weight management, and cardiorespiratory (heart and lung) health. The terms cardiovascular exercise, cardiorespiratory fitness and aerobic exercise are all synonymous.
    
    
  • Effective Workout Plans
    For maximum effectiveness and safety of our work out plans, the cardiovascular exercise program has specific instructions on the frequency, duration, and intensity. These are the three important components of cardiovascular exercise that you really need to understand and implement in your work out plans. In addition, your cardiovascular program should include a warm-up, a cool-down, and stretching of the primary muscles used in the exercise.
    
    
  • Cardiovascular Exercise Principles And Guidelines: Part One
    This article is part one of a two part series discussing the very important principles and guidelines of a safe and effective cardiovascular exercise program. Part one will explain the proper methods of warming-up, stretching, and cooling-down and discuss the frequency and duration of a sound cardiovascular routine.
    
    
  • Cardiovascular Exercise Principles And Guidelines: Part Two
    These are the three important components of cardiovascular exercise that you really need to understand and implement in your program. In addition, your cardiovascular program should include a warm-up, a cool-down, and stretching of the primary muscles used in the exercise. This article is part one of a two part series. Part two will discuss how to monitor exercise intensity and heart zone training.
    
    
• Fitness Motivation
  Fitness articles to motivate you.
  
  
  • Get Motivated To Exercise
    Sometimes the hardest part of achieving any goal is just getting started. Are you having trouble getting motivated to exercise? You are not alone. Many people struggle with this same challenge.
    
    
  • Why Some People Quit And Some People NEVER Give Up
    Throughout my 18 years in the fitness industry as a trainer, nutrition consultant and motivational coach, I have noticed that some people who start a nutrition and exercise program give up very easily after hitting the first obstacle they encounter. If they feel the slightest bit of discouragement or frustration, they will abandon even their biggest goals and dreams.
    
    
  • How The Power Of Your Mind Can Help You Become Healthy And Fit
    Wouldn't it be great if we could attain the body of our dreams just by thinking about it? What if I told you that your mind actually plays the most important role in your success in getting fit? Sounds crazy, but it's true... Our subconscious mind has one all-important job, and it succeeds every time.
    
    
  • Are You Responsible Enough To Lose Fat?
    Seems like an odd question for a personal trainer to ask her clients, but I do. I have a theory that not every one is willing or able to accept that the sole outcome of their fitness and nutrition program is based on personal responsibility. There are a few circumstances in which an individual has no control over their weight gain or weight loss, but for the majority of us our results can be expressed by our resolve.
    
    
  • Ignore The Small Things And Spend Time On Action
    Have you ever wanted to start to get in shape but found the task overwhelming? It happens to the best of us I can assure you. What fitness program should you start with? What foods do you need to buy? Where should you workout? That stuff is thinking and results only come from action.
    
    
  • 7 Ways To Get Motivated For Your Workout
    There will be days (everyday?) when you don't feel like doing your workout. Sometimes you don't want to get out of bed. Sometimes you don't want to leave your office because you feel like there are too many deadlines (but this is when you need a workout the most!).
    
    
• Fitness Tools
  Fitness Analysis, BMR Calculator, Food Database, Fat Calculator, Fiber Calculator, Calorie Calculator, Protein Calculator, Waist to Hip Ratio, Carbohydrate Calculator, Heart Rate Calculator, Quote of the day, Recipe of the day, Fitness tip of the day.
  
  
  • Fitness Calculators
    Fitness Analysis, BMR Calculator, Food Database, Fat Calculator, Fiber Calculator, Calorie Calculator, Protein Calculator, Waist to Hip Ratio, Carbohydrate Calculator, Heart Rate Calculator
    
    
• Fitness Nutrition
  
  
  • 3 Fattening Habits You Must Eliminate Now
    In today’s society, eating is completely out of control. Food convenience has led to a nation of overfed and undernourished people, and the statistics and waistlines are growing by the day! I often wonder if people actually understand the dramatic impact food has on the human body.
    
    
  • The Glycemix Index (GI) - Key To Fat Loss Or Just Another Diet Gimmick
    The glycemic index (GI) is a scale from 1 to 100 that measures how quickly carbohydrate foods are broken down into glucose. The original purpose for the glycemic index was to help diabetics keep their blood sugar under control.
    
    
  • Nutrition Or Training - Which Is More Important?
    Legendary bodybuilding trainer Vince, "The Iron Guru" Gironda was famous for saying, "Bodybuilding is 80% nutrition!" But is this really true or is it just another fitness and bodybuilding myth passed down like gospel without ever being questioned? Which is really more important, nutrition or training?
    
    
  • Top 10 Reasons Why You Should NOT "Go" On A Diet
    As you contemplate your plans to lose weight and get in shape, before you add another diet to your resume and spend your valuable time, energy and money on the latest diet, Holly Rigsby, author of Fit Yummy Mummy advises you to think twice about your decision.
    
    
  • Can Water Really Help You Look And Feel Great?
    As much as 75% of adults suffer from mild, chronic dehydration, a condition that dramatically works against your weight loss efforts. Discover why water consumption must be at the top of your list in your quest for a fit, healthy and athletic body.
    
    
  • Beat Fat With Breakfast
    Breakfast is easily the most overlooked solution when it comes to effective fat burning tips. Studies consistently show that people, who regularly eat breakfast, eat fewer calories throughout the day, have better nutritional habits, and weigh less than those who choose to skip breakfast.
    
    
  • The Differences Between Synthetic And Natural Nutritional Supplements
    As online dieticians, we always establish the first things first: whole foods. The majority of your nutrition should come from sources of whole grains and fresh fruits and vegetables, followed by lean protein and healthy fats.
    
    
  • Increase Your Metabolism And Decrease Your Appetite With This Fat Burning Food Group
    There have been countless studies performed on the role of protein in the muscle growth process to try and determine exactly how much protein you should consume to build muscle mass. Recently, several studies have looked at the role that dietary protein plays in helping you lose fat, and more importantly, helping you keep it off!
    
    
  • A Healthy Food Relationship And Weight Loss
    Everybody wants to lose weight. However, weight loss can only begin with a healthy food relationship. Nowadays, many men and women desire a healthy body image, which is often a reflection of their overall health. Men and women may look at their bodies differently: men focus on their chest, arms, and abs, while women concentrate on their waist, hips, and thighs.
    
    
  • Best Foods For Fat Burning
    I couldn't be any simpler with my nutrition recommendations for fat burning. You will get have the most energy and the best body and fitness level possible if you eat whole, natural foods. I always ask Dr. Chris Mohr, author of the Turbulence Training for Fat Loss Nutrition Guidelines if I ever need help with nutrition information.
    
    
• Womens Fitness
  
  
  • The 3 Best Butt Exercises For A Slim And Sexy Butt
    One of the most asked questions from women are what are the best butt exercises to firm my butt? This area seems to be a problem area for most women, and if you do the right exercises, you can see some great results. Here are the 3 top exercises that every woman needs to know if they want a slim and sexy butt:
    
    
  • Bye-Bye Bat Wings
    Stand in front of a mirror and hold your arm outstretched to the side of your body. While in place, rotate your arm forward and backwards fast. You either: Like what you see, a tight and nicely shaped triceps area or *insert scary music* To your horror, saggy skin that swings back and forth like your grandmother's did when you were a child. *scary music ends*
    
    
  • Two Flat Stomach Secrets For Women
    Have you tried everything under the sun to get a flat stomach, only to come up disappointed? Have you fallen prey to all the gimmicks, fad diets and shameless infomercials promising you that elusive flat stomach that you desire? Well fret no more, I'm going to let you in on the two 'secrets' that will help you shed unwanted fat and reveal your toned, flat stomach once and for all.
    
    
  • The 7 Ways Women Can Lose Belly Fat Naturally
    Can you really lose belly fat naturally without using dieting pills? The answer is yes,and in fact you don't need any weight loss pills to lose belly fat. There are so many diet pills that claim they will speed up your metabolism and lose stubborn belly fat.
    
    
  • Feminine Iron - Strength Training Myths
    I'm going to trash some nagging myths regarding female bodybuilding. You may or may not have heard these, but if you have, I want to smash them again because if you hear wrong information too much, it can implant itself into your brain without consent.
    
    
  • Cardio Queen Syndrome
    By now you are well aware that increased activity burns calories and fat. Exercise is essential to your health and well being, but could you be taking part in too much of a good thing? The old adage, more is not always better, is a good rule to live by.
    
    
  • Rest For Muscle Growth
    Many factors apply when it comes to bodybuilding, and the most overlooked aspect is rest. As simple as that may seem it is essential. Rest will allow your muscles to recover. Without proper recovery, you will never grow.
    
    
  • How You Can Train Your Hormones To Lose Unwanted Belly Fat
    Maybe you are a new mom or maybe you've hit menopause and your body hasn't bounced back like you feel it should. One of the reasons this happens is that your hormones fluctuate causing an imbalance. Also, other factors like eating too much, and not exercising enough can contribute to this as well.
    
    
  • Bun And Thigh Exercises Get A Firm And Shapely Booty
    Most women are obsessed with building nice solid and shapely buns. The butt muscle is commonly referred to as the glutes. It gets this name from the three muscles that it consists of: the gluteus maximus, gluteus medius, and the gluteus minimus. Logic will tell you that the gluteus maximus is the largest of the three.
    
    
  • Exercises For Those "Saddle Bags" On Your Thighs
    If you're a woman, you've most certainly heard of the phrase "saddle bags" which is a euphamism (if you can call it a euphamism) for those stubborn pockets of fat that tend to accumulate on women around the outsides of there thighs, creating, well, a look of saddle bags.
    
    
• Fitness Articles
  
  
  • 8 Simple Tips On How To Get In Shape
    What is your course of action when you want to get fit and get in shape? Do you cut caloires or slice carbs? Do you suffer from cardio queen syndrome and venture onto a cardio program full force, hitting it hard to burn that stubborn fat?
    
    
  • Habits Not Diets
    With swimsuit weather right around the corner, many of us are once again faced with the daunting task of shedding the layers of flab we have accumulated over a long winter of eating and drinking. Of course this comes as no surprise because removing our "winter coats" has become a ritual for us every spring.
    
    
  • Don't Let an Injury Sabotage Your Exercise Goals
    Can you relate to this scenario? After putting it off for too long, you commit to Get Fit-only to find yourself injured the minute you start working out. All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain.
    
    
  • Top 10 Fitness Tips
    "I don't exercise. If God wanted me to bend over, he'd have put diamonds on the floor," comments Joan Rivers. It's true, many of us simply do not enjoy fitness and exercising. It's also true that every single person in this world can benefit from a proper fitness and nutrition program.
    
    
  • Water And The Fat Loss Connection
    Water is the single most important catalyst in fat loss and many people don't even realize it. This important nutrient is often overlooked and even taken for granted and viewed as a villain many times. Water can naturally suppress the appetite and aid in flushing out sodium, toxins and fat.
    
    
  • 3 Things You Must Do To Lose Body Fat Fast
    3 things you must do to lose body fat fast If I got a pound every time I get asked this question: 'What is the best diet to do and what is the best exercise for your stomach?' I would be a rich man by now!
    
    
  • Overcome The Weight Loss Plateau
    You have been to the gym, started a new weight loss program and have seen some pounds drop! Two months later you find yourself stagnant, working harder and losing less weight. Well, you've hit a plateau. A weight loss plateau usually occurs within about a month or two of starting a reduced-calorie diet, and/or fitness program and may reoccur from time to time thereafter.
    
    
  • Getting A Good Home Workout
    Have you ever dug into a muscle or fitness magazine trying to find an awesome home workout routine? Sometimes it can be hard because a lot of the exercises they list are done on the latest and greatest machines that have rolled out of the factory in the last month or two.
    
    
  • Quick Tips To Boost Your Metabolism
    There are a lot of people who would desperately love to increase their metabolism. Having a high level of metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support everyday life.
    
    
  • Why "Toning Up" Can Spell Disaster For Your Fitness Results!
    Save yourself from the heartbreak! Find out why "toning up" as a training goal can leave you high and dry with NO results at all. And find out exactly what you can DO about it! I have to be honest...the first thing I do when someone tells me they "just want to tone up" is slap my palm to my forehead and groan.
    
    
  • How To Get Rid Of Flabby Arms
    I'm not fat, but I do have a bit of a belly and flabby arms going on! Now I have started doing cardio "exercise bike" 30 minutes a day, that's going to burn the fat! But I was wondering how do I shape up these trouble areas?
    
    
  • Five Rules For Working Out In The Gym
    Listen, if you want to get big, you have to train big. It won't help if you enter the gym and just go through your motions without any sweat at all. You will have to overload your muscles to stimulate muscle growth.
    
    
  • How to Double Your Energy Levels
    Are you often tired, lethargic and feeling older than you should? Do you want to get more done and have the non-stop energy of a 7-year-old child? With this report, you'll learn two easy ways to double your energy levels within the next three days.
    
    
• Abdominal Training
  
  
  • 3 Ways To Lose Stomach Fat
    The best way to burn belly fat is a shock to most men and women. Even most personal trainers usually guess, "Crunches", "Situps", or "aerobic cardio" as the best way to lose stomach fat. But none of those work best, or even work at all!
    
    
  • Why You Shouldn't Train Abs To Failure And The 3 Keys to Smarter Ab Training
    Smart trainees know that progression is the name of the game in fitness and strength training. However, as you continually test your limits of accomplishment, whether that’s reaching a new level of leanness, increasing your muscle mass or obtaining a new strength maximum, you often fall prey to the belief that you must push yourself to the point of complete “failure.”
    
    
  • The Belly Fat - Stress Connection
    Most people look at body fat as an enemy and they should to a certain extent. However, in understanding how to beat belly fat, it helps to understand the genetically engineered reasons that we store body fat the way we do and the differences between modern life and the way our ancestors lived. It all started with simple survival.
    
    
  • Secret Cardio Method Burns Belly Fat
    Shocking weight loss research out of Australia has recently shown that the old way of using cardio for fat burning just doesn't work. Medical researchers put women through a 15 week period of cardio workouts, and yet these women did not lose any weight over the entire program.
    
    
  • Toning Your Abdominal Muscles
    The abdominal muscles are one of the muscle groups that are most focussed upon in the fitness industry. Almost everyone wants to improve their body by getting that 'washboard stomach' or 'six pack abs'. A defined stomach can really improve the appearance of a person's body because it is a central, focal point.
    
    
  • The Reason Your Abdominal Workouts Stop Working
    Did you know that your body can adapt to an exercise program in as few as 4-5 workouts or less? It's true - it's a scientific fact. What exactly does this mean? Well, it's quite simple: You develop muscle and strength (abs included) as an adaptive response to a specific stimulus (a workout or exercise routine).
    
    
  • How To Get Rid Of The Belly At Home
    If you are just starting out, the best way to safely get into training off that belly is the simple crunch. You'll hear a lot of experts jumping on the bandwagon saying the crunch isn't the most effective ab exercise. It's not if you are a gymnast and you have been training for years and are an athlete.
    
    
• Stubborn Fat
  
  
  • Stubborn Fat: Does It Affect You? Part One
    Everyone walking on the face of this earth has an abundance of fat cells throughout their bodies. In fact, if you’re a healthy adult with normal body composition, you have approximately 30 billion fat cells. This is an astronomical number when you think about it.
    
    
  • Stubborn Fat: Does It Affect You? Part Two
    When it comes to the physical make-up of men versus women, many of the differences are obvious. Men, on average, are 10-15% larger than women, weigh 20% more, and are 30% stronger (especially when considering upper body strength). Testosterone is one of the major hormones active in a man’s body.
    
    
  • Stubborn Fat: Does It Affect You? Part Three
    As you know from reading parts one and two of this series, your hormones can be a liability when it comes to getting rid of stubborn body fat. For example, the hormone estrogen has a unique relationship with the fat cell. Fat cells can release signals that enable your body to synthesize estrogen and to regulate the reproductive cycle.
    
    
  • Stubborn Fat: Does It Affect You? Part Four
    As we have discussed in the 3rd installment of Stubborn Fat we will continue with more information in the series. To improve your results in losing stubborn fat and to reduce estrogenic effects on your body, there are a few steps you must take to ensure your success. Your success depends on understanding how to detox your liver, eat foods that aid in reducing estrogen, and exercise.
    
    
  • Stubborn Fat: Does It Affect You? Part Five
    In addition to eating the proper anti-estrogenic foods to remove stubborn fat, it goes without saying that a crucial part of any program is exercise. Diet alone is not enough. Regular exercise is not only beneficial for fat loss, but also for your overall health. Exercise lowers body fat, blood sugar, blood pressure, and cholesterol.
    
    
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