14 Day Women's Metabolic Fat Loss Program by Your Fitness University

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. www.yourfitnessuniversity.com

14-Day Women’s Metabolic Fat Loss Program Table of Contents Introduction – Mark Dilworth and His Metabolic Training System 1. Setting Fitness Goals and Getting Started

2. Women’s Body Types and Fat Loss

3. Basic Nutritional Guidelines

4. Your Nutrition Strategy for 14-Day Metabolic Fat Loss

5. Her Fitness Hut’s Metabolic Fat Loss Workout Guidelines

6. Her Fitness Hut’s Metabolic Fat Loss Strength Workouts

7. Her Fitness Hut’s Metabolic Fat Loss Interval Cardio

8. Exercise Illustrations 9. Her Fitness Hut Your Food Journal Your Weight and Body Fat Log Your Fat Loss Menus

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About Mark Dilworth and Metabolic Workouts I am a Performance Enhancement Specialist and former NCAA Division I athlete. We all want 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. For everyone, the lean body type will bring good health which is the most important thing! This 14-Day Metabolic Fat Loss Program will jumpstart you on the way to the body of your dreams! But, it doesn’t end after 14 days. You have to continue to build your body for life. I have the programs for that as well. Here’s what the research says: a) Doing these types of short burst workouts will change your hormones allowing your body to naturally regulate fat burning, appetite and moods. Short burst workouts, such as interval cardio and circuit weight training had these advantages over the low-to-moderate intensity workouts: a) more release of fat from cells, b) more fat used as fuel during exercise and c) increased metabolic rate after exercise. All it takes is 20-30 minutes of workout time. b) Doing this type of exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your metabolic workout! c) Long, traditional 1-2 hour workouts can have a negative impact on hunger and stress hormones which can cause increased appetite and cravings for sugary and other fatty foods. Forget about weight loss and concentrate on fat loss. Building muscle mass will burn the fat and permanently speed up your metabolism. Don't let fear stop you from reaching your fat loss and fitness goals! The information in this fitness program is for educational purposes only. This information is not intended to diagnose an illness or injury. You must get medical clearance before beginning this exercise and nutrition program. This program is intended for individuals age 18 or older.

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About Mark Dilworth and Metabolic Workouts The information in this fitness program 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 this program. You are responsible for performing the exercises in this program correctly and safely. Make sure that any equipment used is in safe working condition. Always warm up prior to a strength or cardio workout. You may need a fitness professional to show you correct exercise technique. If you experience dizziness, nausea, shortness of breath or other medical problems, stop exercising immediately and consult your physician. You must get a complete physical exam and medical clearance to use this program if you are sedentary, have hypertension (high blood pressure), high cholesterol, diabetes, osteoporosis, coronary artery disease, peripheral arterial disease, arthritis, pregnant, obese or over 30 years old.

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1. Setting Fitness Goals and Getting Started 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: 1) Make a commitment to fitness training. This commitment trumps all other fitness commitments. Without it, you will always fall prey to the inevitable obstacles and pitfalls along the way. 2) Be willing to change your eating habits! Sixty to 70% of your fitness goal success or failure will depend on good nutrition. 3) You must change your body composition! You must increase muscle mass to become a “fat-burning machine.” 4) You must do more than cardio exercise to burn body fat and change your body composition! 5) Make a commitment to full-body strength training! Among other things, it burns fat, builds muscle and speeds up your metabolism. You may also need to change the way you workout. If you are used to working out at a slower pace, speed it up! 6) Keep a food journal. This will help you keep track of your eating habits and help you make needed changes. Keeping a food journal is critical for helping you succeed. 7) Find out your basal metabolic rate (BMR). Your BMR is the amount of daily calories your body needs to maintain itself. You will eat this amount of daily calories. You can calculate your BMR at my site: http://www.yourfitnessuniversity.com/medicalissues.html

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1. Setting Fitness Goals and Getting Started 8) Do the workouts as they are laid out. I have designed these workouts to be very intense and burn major calories. 9) Find an accountability partner such as a friend or personal trainer. This is also a critical step to help you succeed. Donâ&#x20AC;&#x2122;t try to do this program alone! 10) Get a fitness assessment performed by a certified personal trainer to identify your postural deficiencies, muscle imbalances, etc. The trainer can also tailor this program to your individual needs.

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2. Women’s Body Types and Fat Loss When you talk about toning up your body, you need to know your body type. Because of your genetic makeup, you are predisposed to respond to exercise in a particular way. Among other things, genetics determines your ratio of testosterone to estrogen, types and distribution of muscle fibers, where body fat is stored and body type. There are three basic body types. You will fall under one or a combination of these body types. I will also discuss 4 other sub-body types that are specific to women. The three basic body types are: Mesomorphs - Mesomorphs tend to be muscular with large bones and thick joints. Due to more muscle mass, mesomorphs usually don't have weight problems unless they overeat and undertrain. Endomorphs - Endomorphs are more rounded, voluptuous or sometimes chubby. Their bones and joints are not as large as mesomorphs but larger than ectomorphs. Endomorphs tend to have more body fat and need regular weight and cardio training and good nutrition. Ectomorphs - Ectomorphs are slim or linear in shape. They often lack muscle tone and sometimes have postural problems of the vertebrae (scoliosis is an example). Therefore, weight training is very important. Ectomorphs often have to eat more just to maintain weight (we all should have that problem)! Mesomorphs respond to weight training by building muscle mass much faster than ectomorphs, even though they are following identical programs. And endomorphs generally need to lose body fat to see changes in shape as a result of strength training. As you can see, it is critical to have your training program tailored to your individual needs and goals.

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2. Women’s Body Types and Fat Loss Body types for women can be further broken down into 4 types: Type 1 – A woman with a thin, linear shape. Muscle mass needs to be built on the entire body. Type 2 – You have thin arms and legs with excess fat in the mid-section of your body. You need to burn abdominal fat and build muscle mass in the other parts of your body. Type 3 – You are petite in your upper body and heavy in your lower body. Build muscle mass in your upper body and burn fat in your hips, thighs and butt. Type 4 – A woman with wide shoulders and a narrow waist. This body type tends to gain weight evenly throughout the body. A full body “fat blaster” program is needed. You probably know where your body stores the most fat. When you train, don't neglect the other areas of your body. For instance, it is critical to stabilize and strengthen your body's core first. This will aid you when you train other areas of your body. Weight Loss vs. Fat Loss 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. 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. Take a look at this body fat table: Necessary Body Fat: Women 10-13%, Men 2-5% Athletes: Women 14-20%, Men 6-13% Fit: Women 21-24%, Men 14-17% Acceptable: Women 25-31%, Men 18-25% Unhealthy: Women 32%+, Men 26%+ © 14-Day Women’s Metabolic Fat Loss Program by Her Fitness Hut. 2012, All rights reserved.

2. Women’s Body Types and Fat Loss 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. 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 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. Visceral Fat - Visceral fat is located in the abdomen and vital organs (such as the liver). It can also infiltrate your muscles and heart. 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. Yoyo dieters also regain the lost weight (and even more) because yo-yo diets slow down your metabolism.

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3. Basic Nutritional Guidelines Once you find out your BMR, you are on your way! If you eat more calories than you burn (caloric surplus), you will gain weight. You will maintain a daily caloric deficit, except cheat day. Daily exercise can help you burn calories and achieve your caloric deficit! If you only eat 1000 daily calories (starvation mode), your body will store fat to survive (i.e., that is not enough food) . The daily caloric deficit you will maintain of 400-600 calories will help you burn fat and maintain your energy during the day. Don’t depend on supplements to burn fat! During this 14-Day Metabolic Fat Loss Program, you must adjust your eating habits! You may also need to change your basic nutritional habits! Here are some examples: 1) DON'T SKIP BREAKFAST (or any other meal). It keeps your metabolism ramped up. Eat meals every 3-4 hours to keep your energy level during the day. 2) Eat your food on a plate, not in a bag or jar. It helps you eat healthier. 3) Eat with a purpose---the purpose of health and fitness! 4) Eat servings of a fruit or veggie at every meal. 5) Eat "heart-healthy" unsaturated fats. 6) Eat fast food as little as possible. 7) If it's fried, let it slide! 8) Eat lean meats like skinless chicken breast, white turkey and lean beef. 9) Eat healthy snacks like almonds, walnuts and low-fat yogurt. 10) Eat until you are full, not stuffed (take a doggy bag).

3. Basic Nutritional Guidelines Cut out these type foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise Add these type foods: whole grain breads, whole grain cereals, oatmeal, almonds, 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. Try your best to get the nutrition you need from the food you eat. Save your money! 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. 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!

4. Your Nutrition Strategy For 14-Day Metabolic Fat Loss A. What you MUST do every day: --Record what you eat in your food journal (provided in this book) to hold yourself accountable. --Drink half your weight in water every day. So, if you weigh 140 pounds, drink at least 70 ounces of water every day (Critical)! --You must eat at least your basal metabolic rate (BMR) calories every day (except cheat day). --Don’t drink sodas or sugary drinks like fruit juices. --Sleep 7-8 hours every night so your body will operate as it should! --eat within 30-45 minutes after a strength workout (meal replacement protein/carb shake works) B. Find out your BMR daily calories. You will eat this amount of calories every day. You can calculate your BMR calorie needs at my site: http://www.yourfitnessuniversity.com/medicalissues.html --Check your body fat percentage once a week to monitor your progress. --Try not to weigh yourself 5 times a day (don’t be a scale junkie!). If you want to weigh yourself once a day, do so first thing in the morning before you eat.

4. Your Nutrition Strategy For 14-Day Metabolic Fat Loss C. Pick Your Menu --Menus are at the end of this book. If your BMR calories are 1580, choose the 1600-calorie menu, etc. Example: Sue’s BMR calories are 1570, so she will use the 1600-calorie meal plan (make sure you do just BMR calories and NOT BMR plus calorie needs): Week 1: Monday, 1600 calories Tuesday, 1600 calories Wednesday, 1600 calories Thursday, 1600 calories Friday, 1600 calories Saturday, 1600 calories Sunday, Cheat day, eat what you want! Week 2: Do the same as week one. --If there are food items on the menus you don’t like, find comparable replacements. If you don’t like coffee, replace with water or brewed green tea. If you need more help, I highly recommend this FREE DOWNLOAD from nutrition expert, Isabel De Los Rios:

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5. Her Fitness Hut’s Metabolic Fat Loss Workout Guidelines 1) A strength training workout should not exceed 45 minutes. An interval cardio workout should not exceed 20 minutes. Always do the prescribed warm up on the workout program. 2) Do strength training workouts 3 days a week, M-W-F. 3) Do interval cardio workouts 3 days a week, T-Th-Sat.

4) Don’t do strength training and interval cardio workouts on the same day. You should have at least 1 day of active rest (such as walking for 30-45 minutes on Sunday). 5) Follow the exercise programs as they are laid out. This includes taking the prescribed rest periods and doing the repetitions at the prescribed tempo. A 2/1/1 tempo means that you lower the weight or body for 2 seconds (eccentric contraction or force reduction), hold the weight or body static for 1 second (isometric contraction, or force stabilization) and lift the weight or body for 1 second (concentric contraction or force production). If the prescribed tempo is “FAST” then do the exercise at full speed. 6) The Monday and Friday strength workouts will be with heavy weights and lower repetitions (6). The Wednesday strength workout will be with lighter weights and higher repetitions (10-12).

7) Strength programs will use supersets. You will do 2 exercises backto-back without rest. You will then rest 1 minute and do the next 2 exercises back-to-back and so forth until you finish the 45 minute workout. You have 2 workouts that you can rotate weekly.

5. Her Fitness Hut’s Metabolic Fat Loss Workout Guidelines Do static stretches after your workout to return your muscles to their normal length. SMFR means Self Myofascial Release with foam rolls. You will basically be your own massage therapist. Listed below is a summary of the benefits of SMFR: 1. SMFR releases tension in your muscles due to overuse, tightness and aging. 2. The SMFR process restructures and realigns your skeletal system. 3. The SMFR process improves balance and body awareness. 4. SMFR can be used in the rehabilitation process and massage therapy. 5. SMFR can be used for Pilates exercises. Here is an example of a SMFR hamstring exercise:

1. Place hamstrings on the roll with your hips unsupported. 2. Crossed your feet to increase leverage. 3. Roll from knee toward posterior hip. 4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%.

6. Her Fitness Hut’s Metabolic Strength Workout 1 The Monday and Friday strength workouts will be with heavy weights and lower repetitions (6). The Wednesday strength workout will be with lighter weights and higher repetitions (10-12). Warm Up – 5 minutes Jump Rope, 3 minutes Run-in-place, 3 sets/30 seconds each Workout – 45 minutes, superset style. Rest 1 minute between supersets. Rest 3 minutes between circuits. Do the circuit 3 times. 1. Squats on BOSU, 2/1/1, 10 repetitions Chest press on swiss ball, 2/1/1 Walk for 1 minute 2. Dumbbell walking lunges, 10 steps each leg Pullups, 1/1/1 (spot yourself with stool under feet, if needed) Walk for 1 minute 3. Step Ups (knee high platform), 10 repetitions each leg Pushups on Dumbbells, 2/1/1 Walk for 1 minute 4. Side Lunges, 10 repetitions each leg Dumbbell one-arm bentover rows, 2/1/1 Walk for 1 minute 5. Medicine ball diagonal chops, 10 chops each side, fast Standing dumbbell shoulder press, 2/1/1 Mountain climbers, 1 minute, fast (do this metabolic finisher on 3rd set only) Rest 3 minutes between circuits. Do the circuit 2 more times.

Cooldown with Static stretches: calves, piriformis, hamstrings, quadriceps, erector spinae, etc.

6. Her Fitness Hut’s Metabolic Strength Workout 2 The Monday and Friday strength workouts will be with heavy weights and lower repetitions (6). The Wednesday strength workout will be with lighter weights and higher repetitions (10-12). Warm Up – 5 minutes Jump Rope, 3 minutes Run-in-place, 3 sets/30 seconds each Workout – 45 minutes, superset style. Rest 1 minute between supersets. Rest 3 minutes between circuits. Do the circuit 3 times. 1. Dumbbell Romanian deadlift, 2/1/1 Chest press on swiss ball, 2/1/1 Walk for 1 minute 2. Dumbbell Bulgarian split squats, 1/1/1, 10 repetitions each leg Inverted rows, 1/1/1, 10 repetitions Walk for 1 minute 3. Clock lunges with dumbbells, 6 repetitions each leg Triceps dips on bars, 1/1/1, 10 repetitions Walk for 1 minute 4. Medicine ball diagonal chop, 10 chops each side, fast Dumbbell one-arm bentover rows, 2/1/1 Walk for 1 minute 5. Dumbbell squat-to bicep curl-to shoulder press, 10 repetitions Squat jumps, 1 minute, fast (do this metabolic finisher on 3rd set only) Rest 3 minutes between circuits. Do the circuit 2 more times Cooldown with Static stretches: calves, piriformis, hamstrings, quadriceps, erector spinae, etc.

7. Her Fitness Hut’s Metabolic Fat Loss Interval Cardio Sprint Interval Cardio Workout Sprinting outside on grass is the most effective for body fat burn. Treadmill would also be a good choice. Your maximum training heart rate is figured by subtracting your age from 220. So, if you are 30 years old, your maximum training heart rate is 190 (220 – 30). Do cardio workouts on a separate day from your weight training workout. Minute 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Speed

Intensity

Warm Up

30%

Warm Up

40%

Warm Up

50%

Warm Up

60%

Warm Up

60%

Run Fast

95%

Walk Slow

30%

Walk Slow

30%

Run Fast

95%

Walk Slow

30%

Walk Slow

30%

Run Fast

95%

Walk Slow

30%

Walk Slow

30%

Run Fast

95%

Walk Slow

30%

Walk Slow

30%

Run Fast

95%

Walk Slow

30%

Walk Slow

30%

Run Fast

95%

Walk Slow

30%

Walk Slow

30%

Run Fast

95%

Walk Slow

50%

Walk Slow

30%

Walk Slow

30%

Walk Slow

30%

Walk Slow

30%

Walk Slow

30%

7. Her Fitness Hut’s Metabolic Fat Loss Interval Cardio Bodyweight Interval Cardio Bodyweight cardio is one of the best ways to tone and shape your body! You don't need any machines---just get your body ready for some very intense exercise. If you have knee or low back problems, replace jump exercises with an exercise of your choice. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17.

Run, 30 seconds full speed Walk, 1 minute Squat Jumps, 20 seconds, full speed Walk, 1 minute Step Ups (knee high platform), 10 each leg Walk, 1 minute Run, 30 seconds full speed Walk, 1 minute Jumping jacks, 1 minute, full speed Walk, 1 minute Mountain climbers, 30 seconds, full speed Walk, 1 minute Run, 30 seconds, full speed Walk, 1 minute Side-to-Side Hops, 1 minute, full speed Walk, 1 minute Walking lunges, 10 steps each leg, moderate pace

8. Exercise Illustrations Squats on BOSU

Stand with your feet on BOSU. With arms straight at shoulder height, descend into the squat until your thighs are about parallel to the ground. Contract your glutes and abs and raise to the standing position. That’s 1 repetition. Dumbbell chest press on swiss ball

Rest your shoulders on the ball. Keep your torso straight and your legs at 90 degrees. Keep your head in line with your torso. Don’t let your butt sag. Lift the dumbbells and don’t lock your elbows. Lower the dumbbells. That’s 1 repetition. www.yourfitnessuniversity.com © 14-Day Women’s Metabolic Fat Loss Program by Her Fitness Hut. 2012, All rights reserved.

8. Exercise Illustrations Dumbbell walking lunges

When you do the walking lunge, keep your torso upright, don't let your front knee go past the front foot and don't let the back knee touch the ground. Also, when you lunge, the front thigh should be parallel to the ground.

8. Exercise Illustrations Pullups

Hang from a pullup bar with your palms facing away from your body, your arms straight and your feet crossed together with legs bent about 90 degrees. Pull yourself up until your chin passes the bar. If you lack grip strength, you can use straps to help. Don’t jut your chin out (it strains your cervical spine). Don’t swing. It makes the pullup easier by using momentum. You need to pullup, not swing up. Don’t let your chest collapse because that puts too much stress on your shoulders. Don’t arch your lower back too much. You want your abdominal muscles to be engaged when you do the pullup. Keep your torso braced during the pullup. When you start the pullup, drive your shoulder blades down and squeeze them together. This will engage your shoulder stabilizers more.

8. Exercise Illustrations Step Ups (with or without dumbbells)

Face a bench or platform (knee high) and put your right foot on the bench. Your knee should be bent about 90 degrees. As you lift your body on your right leg, keep your body erect (don't bend over) and look straight ahead. Balance on your leg for 1-2 seconds and descend. Don't let your left foot touch the platform. Do all required repetitions on the right leg and switch to left leg.

8. Exercise Illustrations Pushups on dumbbells

Start pushup with your head in line with your torso and hips. Secure dumbbell grip, brace your torso (as if taking a punch to the gut) and descend into the pushup. Don’t let your butt sag. That’s 1 repetition.

8. Exercise Illustrations Side lunges

Stand with your hands and feet together, looking straight ahead. Lunge to one side and return to start. Lunge to the other side. That’s 1 repetition. Dumbbell one-arm bentover rows

Courtesy: http://katiewbutler.com/ Keep your elbows close to your side as you lift the dumbbell up (squeeze your shoulder blades together as you lift dumbbell). Keep your back straight throughout the exercise. Don’t curl the dumbbell. Return to start position. That’s 1 repetition. www.yourfitnessuniversity.com © 14-Day Women’s Metabolic Fat Loss Program by Her Fitness Hut. 2012, All rights reserved.

8. Exercise Illustrations Medicine ball diagonal chops

Starting Position: Stand with your feet slightly wider than shoulder width apart. Lift medicine ball high above left shoulder and chop down to right ankle. Do all repetitions for one side and repeat for the other side.

8. Exercise Illustrations Standing dumbbell shoulder press

Stand with feet slightly wider than shoulder width, dumbbells resting on shoulders. Lift the dumbbell straight up (don’t lock elbows) and return. Keep your torso braced throughout.

8. Exercise Illustrations Mountain climbers

From a push-up position, keep your back flat (do not let your back bow) and pump your legs as fast as possible like you are running in place. Don't scrape the ground with your shoes as they run forward. And, don't let your glutes "sag to the ground" when you are fatigued.

8. Exercise Illustrations Dumbbell Romanian deadlift

Stand with dumbbells in your hands, feet slightly wider than shoulder length, knees slightly bent. Bend over until the dumbbells reach the mid-shin point. You should feel the stretch in your hamstrings. Keep your back straight. Return to start.

8. Exercise Illustrations Dumbbell Bulgarian split squats

Courtesy: www.woldfitness.com Stand with your left foot resting on the bench, dumbbells by your side. Descend into the squat until your thigh is parallel to the ground and return to the standing position. Keep your shoulders pulled back and your torso upright (don’t slouch over). Complete the required repetitions for one leg and switch to the other leg.

8. Exercise Illustrations Inverted rows

–Hang from the bar (back to the ground but not touching) and pull your chest up to the bar. –Keep your body in a straight line throughout the movement and brace your abs. Also, keep your head in line with your torso. Don’t drop the head or jut it forward.

8. Exercise Illustrations Clock lunges with dumbbells

Start by standing with your feet shoulder width apart. Step forward with right foot (12 o’clock) and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. Also lunge at 2 o’clock, 3 o’clock, 5 o’clock and 6 o’clock. That’s 1 repetition for your right leg. Step forward with left foot and lunge at 12 o’clock, 10 o’clock, 9 o’clock, 7 o’clock and 6 o’clock. That’s 1 repetition for left leg. Maintain upright posture throughout.

8. Exercise Illustrations Triceps dips on bars

Keep your hands by your side and don’t lean forward when doing the exercise. Your core will also get work during this exercise. Just brace your torso during the exercise. Dumbbell squat-to bicep curl-to standing shoulder press This exercise is one movement with 3 exercises. Do the dumbbell squat and do a biceps curl as you ascend and finally the standing shoulder press to finish. That’s one repetition.

8. Exercise Illustrations Squat jumps

To do the squat jump, descend into your squat and jump up explosively. Land with your knees slightly bent to absorb shock. Repeat immediately for the required repetitions.

9. Her Fitness Hut For more help, download your Free book, “What to Never Eat After You Workout! http://www.yourfitnessuniversity.com/eat_after_workout.html

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 which has links to sites for my fitness blogs, general fitness and women’s fitness. © 14-Day Women’s Metabolic Fat Loss Program by Her Fitness Hut. 2012, All rights reserved.

Her Fitness Hut Food Journal There is no doubt about it: 60% to 70% of your exercise goal success or failure will depend on a good nutrition plan! I can give you a great menu plan to follow day to day. It is up to YOU to follow the nutrition plan! Here is another fact: research has proven that you will have a better chance of succeeding with your nutrition plan and fat loss 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: 1) 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! 2) 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. 3) 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. Social Support is also very important: Friend, spouse, workout partner, personal trainer or

Her Fitness Hut Food Journal Monday:

Date: __________

Breakfast

Mood: ___________________________________ Mid-Morning Snack

Mood: ___________________________________ Lunch

Mood: ___________________________________ Mid-Afternoon Snack

Mood: ___________________________________ Dinner and Late Night Snack

Her Fitness Hut Food Journal Tuesday:

Date: _________

Breakfast

Mood: ___________________________________ Mid-Morning Snack

Mood: ___________________________________ Lunch

Mood: ___________________________________ Mid-Afternoon Snack

Mood: ___________________________________ Dinner and Late Night Snack

Her Fitness Hut Food Journal Wednesday:

Date: ___________

Breakfast

Mood: ___________________________________ Mid-Morning Snack

Mood: ___________________________________ Lunch

Mood: ___________________________________ Mid-Afternoon Snack

Mood: ___________________________________ Dinner and Late Night Snack

Her Fitness Hut Food Journal Thursday:

Date: ____________

Breakfast

Mood: ___________________________________ Mid-Morning Snack

Mood: ___________________________________ Lunch

Mood: ___________________________________ Mid-Afternoon Snack

Mood: ___________________________________ Dinner and Late Night Snack

Her Fitness Hut Food Journal Friday:

Date: ___________

Breakfast

Mood: ___________________________________ Mid-Morning Snack

Mood: ___________________________________ Lunch

Mood: ___________________________________ Mid-Afternoon Snack

Mood: ___________________________________ Dinner and Late Night Snack

Her Fitness Hut Food Journal Saturday:

Date: ___________

Breakfast

Mood: ___________________________________ Mid-Morning Snack

Mood: ___________________________________ Lunch

Mood: ___________________________________ Mid-Afternoon Snack

Mood: ___________________________________ Dinner and Late Night Snack

Her Fitness Hut Food Journal Sunday:

Date: _____________

Breakfast

Mood: ___________________________________ Mid-Morning Snack

Mood: ___________________________________ Lunch

Mood: ___________________________________ Mid-Afternoon Snack

Mood: ___________________________________ Dinner and Late Night Snack

Her Fitness Hut Weight And Body Fat Log **Weigh-In once a day at most. Take body fat % once a week. Date: ___________