fat blaster guide for women by her fitness hut

Curves, Abs and Upper Body Fat Burn Manual

8 Week Fat Burn Program

By Mark Dilworth, BA, PESCertified Personal Trainer

Copyright, Her Fitness Hut, 2013. All rights reserved. No part of this book,except for brief credited quotations, may be reproduced without priorapproval from the author or publisher.

Published by Mark Dilworth and Her Fitness Hut in the United States ofAmerica. www.herfitnesshut.com


Table of Contents

About Mark Dilworth and Her Fitness Hut

1. The Myths About Fat Loss and Weight Loss 1

2. Setting Fitness Goals 4

3. Women’s Body Types 6

4. Weight Loss vs. Fat Loss 8

5. Nutrition and Supplements 11

6. Example Of A Fat-Burning Daily Menu For Women 16

7. Fat Blaster Exercises For Your Body Type 19

8. Fat Blasting Workouts and Interval Cardio Workout 23

9. Exercise Illustrations

Conclusion

Your Food Journal

Your Weight and Body Fat Log

Your Fat Loss Menus

www.herfitnesshut.com


About Mark Dilworth and Her Fitness Hut

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

1) There is not a better or faster way to sculpt your body. You alsoget superior heart health. Research and my personal experiencebacks this up. Just look at an athlete's body. Actually, everyone isan 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 aguessing game when it comes to this type of training. I useresearch, empirical evidence and real-life experience to developtraining programs.

3) Forget about weight loss and concentrate on fat loss. Buildinglean muscle mass will burn the fat and permanently speed up yourmetabolism. The weight loss will take care of itself. And you will be abetter exerciser, runner or athlete. You could say Your Fitness Hut.It is about YOU and what YOU REALLY WANT! Don't let fear stopyou from reaching your fitness goals!



INTRODUCTION

Slow, long, steady-state cardio has been shown to redistribute weightin women from the upper body to the lower body. ALMOST NOWOMAN WANTS THIS WEIGHT SHIFT! Read on to learn more!There is a flood of information about weight loss out there in themarketplace. Some of it is just garbage. A general rule for you tofollow with regard to weight loss is this: Don’t waste your money ifthe program offers a quick solution to your weight problem! Why?Because what you need is the permanent solution to your weightproblem. A permanent solution takes hard, smart work and sacrificeon your part. Human nature always seeks the path of leastresistance. So, you can see why commercial weight loss programspromote things such as “in 2 weeks….” The promotion may bepartially true, but what they don’t tell you is the most critical part of thefitness equation: fat loss is the key to permanent weight loss.

So, here is my Top 5 List to get you started on the way to BlastingThe Fat and getting the lean and toned body that you want:

1. Make a commitment to a lifetime of fitness. This commitmenttrumps all other fitness commitments. Without it, you willalways fall prey to the inevitable obstacles and pitfalls along theway.

2. Be willing to change your eating habits! Sixty to 70% of yourfitness goal success or failure will depend on good nutrition.Since we must eat to survive, get ready to change!

3. You must change your body composition! You must increaselean muscle mass to become a “fat-burning machine.”

4. You must do more than cardio exercise to change your bodycomposition!

5. Make a commitment to full-body strength training! Amongother things, it speeds up your metabolism and helps improveyour bone density. And, you’ll look great!



1. The Myths About Fat Loss and Weight Loss

Flip through a magazine, scan a newspaper, or channel surf and yousee them everywhere: Ads that promise quick and easy weight losswithout diet or exercise. Wouldn’t it be nice if — as the ads claim —you could lose weight simply by taking a pill, wearing a patch, orrubbing in a cream? Too bad claims like that are almost always false.Doctors, dieticians, and fitness experts agree that the best way tolose weight is to eat higher quality calories and increase your physicalactivity. Here, then, according to the FTC (Federal TradeCommission) are the 7 most misleading claims made in Diet Ads:

"LOSE WEIGHT WITHOUT DIET OR EXERCISE!" Achieving ahealthy weight takes work. Take a pass on any product that promisesmiraculous results without the effort. Buy one and the only thing you’lllose is money.

"LOSE WEIGHT NO MATTER HOW MUCH YOU EAT OF YOURFAVORITE FOODS!" Beware of any product that claims that you caneat all you want of high-calorie foods and still lose weight. Losingweight requires sensible food choices. Filling up on healthyvegetables and fruits can make it easier to say no to fattening sweetsand snacks.

"LOSE WEIGHT PERMANENTLY! NEVER DIET AGAIN!" Even ifyou’re successful in taking the weight off, permanent weight lossrequires permanent lifestyle changes. Don’t trust any product thatpromises once-and-for-all results without ongoing maintenance.

"LOSE 30 POUNDS IN 30 DAYS!" Losing weight is really all aboutlosing body-fat and learning how to keep it off. At best, productspromising lightning-fast weight loss are false. At worst, they can ruinyour health.

1 www.herfitnesshut.com



"BLOCK THE ABSORPTION OF FAT, CARBS, OR CALORIES!"Doctors, dieticians, and other experts agree that there is simply nomagic non-prescription pill that will allow you to block the absorptionof fat, carbs, or calories. The key to curbing your craving for those "downfall foods" is portion control. Limit yourself to a smaller servingor a slimmer slice.

"EVERYBODY WILL LOSE WEIGHT!" Your habits and healthconcerns are unique. There is simply no one-size-fits-all productguaranteed to work for everyone. Team up with your fitnessprofessional to design a personalized nutrition and exercise programsuited to your lifestyle and metabolism.

"LOSE WEIGHT WITH OUR MIRACLE DIET PATCH OR CREAM!"You’ve seen the ads for diet patches or creams that claim to meltaway the pounds. Don’t believe them. There’s nothing you can wearor apply to your skin that will cause you to lose weight.

Make fitness a lifetime commitment and you will reap the healthbenefits! And, you will look your best!

Some Facts About The Body's Metabolism and Burning Fat

Fact #1 A slow or sluggish metabolism is not the major cause ofweight gain!

A caloric imbalance is the cause of weight gain (taking in morecalories than you burn in a day). If you have a slow or sluggishmetabolism? A brisk, daily 30 minute walk each day would get youstarted in the right direction to speed it up.




Fact #2 Lifting weights (or other resistance exercises) and cardioexercise will give you a higher metabolic rate.

Most aerobic exercises give you a calorie after-burn of 10% to 15% ofcalories used during a workout. So, if you burned 300 calories in acardio session, you'll burn an additional 30 to 45 calories over severalhours. You should do at least 20 minutes of interval cardio 4-5 timesper week (with intensity at least 70% to 80% of your maximum heartrate). Combine your cardio with full-body circuit weight/resistancetraining (at least 3 days a week) and it will speed up your metabolismeven more because muscle increases your body's capacity to burncalories during and after exercise.

Fact #3 Sweating is not a gauge of how many calories you areburning.

This will disappoint sauna and steam room lovers! Weight loss orgain is a product of calories consumed or burned. If you burn morecalories than you consume, you will lose weight and vice-versa.

Fact #4 The best time to exercise is whenever you have the mostenergy.

Working out at any time of the day will increase metabolism forseveral hours, depending on the intensity of the exercise.

Fact #5 Your metabolism doesn't necessarily have to slow down asyou get older.

Your metabolism may get sluggish because of fat gain and lostmuscle mass. The easiest way to keep a healthy metabolic rate forlife is to engage in consistent exercise (especially strength training).



2. Setting Fitness Goals

YOUR NUMBER ONE GOAL SHOULD BE TO MAKE HEALTH ANDFITNESS A WAY OF LIFE. THIS GOAL TRUMPS ALL OTHERFITNESS GOALS. AND, THIS GOAL WILL HELP YOU ACHIEVETHE SMALLER FUTURE GOALS THAT YOU HAVE!

Having this as your number one goal will also keep you going throughthe frustrations and defeats that come along the way. To do this, youneed to have the right motivation.

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

1) AMOTIVATION - You don't really have a reason to workout....like"whatever girl." Your workouts won't last long.

2) EXTERNAL REGULATION - You're motivated to workout becauseother people like the way you look when you're in shape, but nointernal motivation exist. How long do you think you'll be able toplease people? Then what will motivate you?

3)INTROJECTED REGULATION - You feel bad about yourself whenyou don't workout. This is a type of motivation, but it’s based onnegative motivations.

4) IDENTIFIED REGULATION - You workout because it’s good foryour health and lifestyle. This is a very positive behavior and will leadto permanent lifestyle changes.

5) INTRINSIC MOTIVATION - You workout because you enjoy it!This is probably the best motivation of all.



2. Setting Fitness Goals

In my opinion, a combination of the motivations listed in numbers 3through 5 lead to permanent lifestyle changes (with heavier weightattached to numbers 4 and 5). And, the motivation listed in number 2will probably be mixed in somehow.

I'll answer this question before you ask. What motivates you Mark? Ihave worked out seriously since I was in high school. Back then, Iworked out because I enjoyed it and I wanted to look good for thegirls. I didn't really think about the health benefits of exercise. Now,as a personal trainer, the health benefits of exercise are a priority, butthe enjoyment is probably what still motivates me to exercise. Onthose days when I say to myself, "I don't want to exercise," I still do itbecause I enjoy it. And, my appearance is the fringe benefit of ahealthy lifestyle.

ALSO, DON’T LET FEAR OF FAILURE STOP YOU FROMPURSUING YOUR HEALTH AND FITNESS GOALS (OR ANYOTHER GOAL FOR THAT MATTER)!

So, what motivates you to exercise? Get your motivation right, and alifetime of health and fitness will surely follow!



3. Women’s Body Types

When you talk about toning up your body, you need to know yourbody type. Because of your genetic makeup, you are predisposed torespond to exercise in a particular way. Among other things, geneticsdetermines your ratio of testosterone to estrogen, types anddistribution of muscle fibers, where body fat is stored and body type.

There are three basic body types. You will fall under one or acombination of these body types. I will also discuss 4 othersub-body types that are specific to women. The three basicbody types are:

Mesomorphs - Mesomorphs tend to be muscular with large bonesand thick joints. Due to more muscle mass, mesomorphs usuallydon't have weight problems unless they overeat and undertrain.

Endomorphs - Endomorphs are more rounded, voluptuous orsometimes chubby. Their bones and joints are not as large asmesomorphs but larger than ectomorphs. Endomorphs tend to havemore body fat and need regular weight and cardio training and goodnutrition.

Ectomorphs - Ectomorphs are slim or linear in shape. They oftenlack muscle tone and sometimes have postural problems of thevertebrae (scoliosis is an example). Therefore, weight training is veryimportant. Ectomorphs often have to eat more just to maintain weight(we all should have that problem)!

Mesomorphs respond to weight training by building muscle massmuch faster than ectomorphs, even though they are followingidentical programs. And endomorphs generally need to lose body fatto see changes in shape as a result of strength training. As you cansee, it is critical to have your training program tailored to yourindividual needs and goals.



3. Women’s Body Types

Body types for women can be further broken down into 4 types:

Type 1 – A woman with a thin, linear shape. Muscle mass needs tobe 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 buildmuscle mass in the other parts of your body.

Type 3 – You are petite in your upper body and heavy in your lowerbody. Build muscle mass in your upper body and burn fat in yourhips, thighs and butt.

Type 4 – A woman with wide shoulders and a narrow waist. Thisbody type tends to gain weight evenly throughout the body. A fullbody “fat blaster” program is needed.

You probably know where your body stores the most fat. When youtrain, don't neglect the other areas of your body. For instance, it iscritical to stabilize and strengthen your body's core first. This will aidyou when you train other areas of your body.

It is a good idea to start your training program with 3 days-a-week offull body circuit weight training tailored to your body type. This type oftraining has been proven to effectively burn fat and improve heartfunction. Combine circuit weight training with 4-5 days-a-week ofsprint interval cardio exercise and you will burn even more fat. Slow,steady-state cardio has been shown to redistribute weight in womenfrom the upper body to the lower body. ALMOST NO WOMANWANTS THIS WEIGHT SHIFT!

**See “Fat Blaster” Exercises For Your Body Type In Chapter 7



4. Weight Loss vs. Fat Loss

Men and women store and burn fat differently. It is important for youto know this difference. Men have more testosterone than women(no big surprise!). This allows men to produce more human growthhormone as well as stimulate more muscle and bone growth. And,other factors combine to allow men’s cells to take in more oxygenthan 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 herphysical capacity to stay even. Don’t shoot me! I’m just themessenger! The important thing to know is that I take this intoaccount when I design fitness programs.

How does this affect fat loss and weight loss? The differences in howhormones and fat cells work in men and women determine the effectson fat loss and weight loss. Because of genetics, women’s fat cellsare 5 times larger than men’s fat cells. Women need more body fatto 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%+

Also, women’s bodies (because of necessary genetics) have twicethe amount lipogenic (fat storing) enzymes and half the amount oflipolytic (fat releasing) enzymes as men’s bodies. This has to betaken 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). Mentend to store stubborn fat in the abdominal area (pot belly and sparetire) and back area. Excess abdominal fat has been shown to be apre-curser to diseases such as cancer.

Subcutaneous Fat - Subcutaneous fat is found just underneath theskin 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 shownthat frequent yo-yo dieting increases visceral fat. Yo-yo dieters alsoregain the lost weight (and even more) because yo-yo diets slowdown your metabolism.

So, what is the best way to burn both types of fat? You guessedright! Exercise! Research and my personal experience as anexerciser and personal trainer proves that a combination of full-bodycircuit weight training (including bodyweight training) and highintensity sprint interval cardio training is best for optimal fat-burning,muscle strength/endurance, cardio-respiratory health and bonedensity benefits. Circuit weight training is performed by doing oneexercise after the other with no rest between exercises. It willdefinitely change your body composition (less body fat, more leanmuscle mass). More lean muscle mass will permanently speed upyour metabolism and turn your body into a “fat burning machine!” Allit takes is 3 days-a-week of circuit weight training (30-45 minutes persession) and 4-5 days-a-week of high intensity sprint interval cardioexercise (20 minutes per session).




If you only do cardio exercise, it will not give you the lean body thatyou need and want! You will end up losing muscle mass as you loseweight (that tired, gaunt look!). You need weight training also. And,ladies, don’t worry about getting too bulky. You would have to liftvery heavy weights for “bulkiness” to happen. Remember this also:your fat cells only shrink when you lose fat. In other words, the fatcells are still there! Consistent exercise keeps the fat cells in check.

Fat loss is more important than weight loss!

Thirty-five to 50 daily calories are burned by one pound of muscle. Ifyou lose major poundage without strength training, most of yourweight loss will be muscle mass. Again, that is why you see somepeople who are "skinny-fat" (skinny with high body fat). The goalshould be to have a lean and toned body.

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 20total pounds with only 1 lost pound of muscle. That means the other19 pounds lost was fat! She was able to do this because shecombined good nutrition with strength training and cardio exercise.

The final part of the fat loss equation is nutrition, which is discussedin the chapter 6. Remember, 60%-70% of your exercise goalsuccess or failure will depend on good nutrition. The foods we eatalso affect our hormones and stubborn fat storage!



5. Nutrition and Supplements

You must burn more calories than you consume (caloric deficit overtime) in order to lose weight and burn body fat. This is the law ofthermodynamics. Even if you are a "workout warrior," the law ofthermodynamics still apply. You cannot eat as much as you want (ormaintain a caloric surplus) and still lose weight.

Here is an example: 1) your daily maintenance calories are 2500(this includes your basal metabolic rate which is the amount ofcalories you would burn if you did nothing), 2) your caloric intake onday 1 is 2000 and 3) your caloric intake on day 2 is 3000. Over a 2-day period, you have not achieved a caloric deficit. Instead, you arein caloric balance. You will not lose weight over the 2-day period. Ifyou exercise regularly, it will be easier for you to maintain your caloric

deficit. Calculate your Metabolic Rate and Calorie Needs:http://myfitnesshut.blogspot.com/p/basal-metabolic-rate.html#.UgIZvdLqmuI

About 60%-70% of your exercise goal success or failure will dependon your eating habits. Many times, little changes in nutritionalhabits will lead to total behavioral changes. Here are someexamples:

1) DON'T SKIP BREAKFAST--IT HELPS YOU EAT LESS Later.2) Eat your food on a plate, not in a bag or jar. It helps you eat less.3) Eat with a purpose---DON'T JUST GRAZE.4) Eat at least 2 servings of a fruit or veggie at every meal.5) Don't assume that LOW-FAT means LOW-CAL---Read the Label.6) Speaking of fats, eat mainly "heart-healthy" fats.7) DON'T SUPER-SIZE YOUR FAST-FOOD ORDER!!8) Eat protein with every meal to stay full longer and eat less.9) If it's fried, let it slide!10) Skip the meal appetizers unless they are low calorie.




11) Skip dessert, eat a small portion or split it with someone.12) Eat until you are full, not stuffed (take a doggy bag).

I'm sure you could come up with dozens of these nutrition examplesyourself. The little things do add up fast and they become nutritionalhabits---good or bad!

Eat A Wet Diet

A way to eat more with fewer calories is to “eat wet food” (or food witha high water content) as much as possible. You will feel full longer(satiety) which will help control hunger and binge eating. The basicsof volume eating is to eat as many foods with high water content/lowcalories. Foods such as fresh fruits and vegetables are examples.These types of foods help you to feel full longer while eating fewercalories. For instance, grapes with the same caloric amount asraisins will provide more satiety and theoretically help you eat less therest of the day.

Energy density of food is a key component when trying to add volumeto your diet. Energy density (ED) is defined as the amount of caloriesof a food divided by its weight in grams.

You would basically focus on foods rich in fiber and/or high watercontent (or low ED value). Fresh fruits (apples, etc.) and vegetables(such as tomatoes and broccoli) whole grain pastas, rice, whole grainbreads and cereals, soups, salads and skinless white chicken/turkeyare some examples.

Other dryer foods could be added to your diet on a limited basis.Dryer foods would be starchy fruits and vegetables, pizza, saladdressings, crackers, etc.




The old rule still applies: A caloric surplus (consume more caloriesthan you burn) will cause you to gain weight! Hopefully a diet high inwater content and fiber will cause you to consume fewer calorieswhile providing all the nutrition you need.

Eat A Balanced Diet

Forget about low carbohydrate diets, high protein diets and any otherfad diet out there on the market! Your body needs all threemacronutrients (fat, carbohydrates, protein)! Also, forget aboutsevere calorie restriction diets. These restricted diets put your bodyinto “starvation mode.” When your body senses that you are starving,it will store fat in order to survive. The last thing you want to do isstore body fat! It is better to eat 4-6 small meals a day (about every3-4 hours). This will allow your body to remain adequately fueledthroughout the day.

Calories are Not Your Enemy

Calories are just units of energy in the form of food and drink.Consider these facts:

one gram of protein provides 4 calories one gram of carbohydrates provides 4 calories one gram of fat provides 9 calories one gram of alcohol provides 7 calories water, vitamins and minerals don't provide any calories

If you take in more calories than you burn, your body stores it in fatcells. If you burn more calories than you take in, you will lose weight.

Depending on your goals, you may want to gain weight (such asathletes) or lose weight.




Components of a Healthy Diet

Proteins

Proteins are the basic building blocks of life. It makes up a large partof our foods such as meats, nuts and beans. It is very important forbuilding and repairing body tissue. Protein should provide 15%-20%of total caloric intake.

Fats

Fat is important for your diet because it helps you feel full and keepsskin, hair and nails healthy. You should limit your intake of saturatedfats (usually solid at room temperature, such as butter) and trans fats(partially hydrogenated fats found in packaged and fast foods).Instead, increase your intake of unsaturated fats (they are usuallyliquid at room temperature, such as olive and avocado). Fats shouldnot exceed 30% (closer to 20%) of your total caloric intake.

Carbohydrates

Carbohydrates are your body’s preferred source of energy. They aremade mostly of sugars. They are also important for burning fat andsparing protein to build and repair body tissue. Carbs providevitamins, minerals, fiber and other substances that are important tooverall health. The majority of your carbs should be low glycemic(about 80%) with the rest of your carbs being high glycemic. Thismeans that you should limit eating foods like potatoes, bread, corn,pasta, muffins and flour products. These high glycemic foodsencourage fat storage since more sucrose is escorted into thebloodstream. Instead, concentrate more on foods like fruits,vegetables and whole grains, which have high fiber content. Totalcarbs should provide 60%-65% of total caloric intake.




Percentages of proteins, carbohydrates and fats should be adjustedbased on your goals and level of exercise activity (i.e., hobby,recreational, sports, etc.).

Water

Drink about half an ounce of water for every pound of your bodyweight every day. So, if you weigh 130 pounds, drink 65 ounces ofwater a day. This amount can be decreased if you eat a wet diet.

Supplements

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 lossand weight loss! Many people take supplements because their dietsare lacking certain nutrients or they are trying to reach some exercisegoal. When choosing supplements, always look at the activeingredients on the label. Also, some herbal supplements have sideeffects. So, what's a good plan to follow regarding consumption ofsupplements?

--Discuss the supplements with your doctor, especially if you arepregnant or breast-feeding. Don't try to treat serious medicalconditions with supplements.

--Look at the GRAS (Generally Regarded As Safe) supplement listpublished by The U.S. Food and Drug Administration.

The supplements that I take and recommend to clients aremultivitamins, fish oil and green tea extract. Notice that thesesupplements are great for health benefits and have nothing to do withweight loss or fat loss! Calculate your Metabolic Rate and CalorieNeeds http://myfitnesshut.blogspot.com/p/basal-metabolic-rate.html#.UgIZvdLqmuI



6. Example Of A Fat-Burning Daily Menu For Women

As I have mentioned earlier, nutrition is critical to your fitnesssuccess! Here is an example of a healthy, fat-burning menu.You can replace menu parts with natural foods that you enjoy.

Breakfast: 1.5 cups oatmeal, 1 cup 2% low-fat milk; 1/2 cupblueberries; 2 cups brewed green tea

Workout

Post Workout Drink: Carbohydrate/Protein drink, 12 oz.

Snack: 1/4 cup raw almonds and 1 whole apple.

Lunch: 2-3 cups fresh spinach, 2-3 oz. grilled, skinless chickenbreast, 1/2 cup sliced strawberries, 1 Tbs. chopped walnuts, 2 Tbs.balsamic vinaigrette. 1 cup brewed green tea.

Snack: Handful raw walnuts, 1 low-fat Greek yogurt

Dinner: 3 oz. grilled salmon, 1/4 cup long-grain brown rice, 1 cupsteamed broccoli, 1 tsp olive oil. 1 cup brewed green tea

Snack: 1/2 cup low-fat cottage cheese, 1/4 cup red or purple grapes




Other Menu Tips

Eat every 3-4 hours to keep your metabolism revved up and toprevent binge eating. Also, eat small meals (300-400 calories) andspread your calories evenly throughout the day to help you sustainyour energy.

Eat balanced meals with whole, natural foods (proteins, fats, carbs).This will help you to feel fuller for a longer period of time. Avoidprocessed foods, sugars and junk foods as much as possible. Theyare loaded with unhealthy trans fats and saturated fats. They arealso high in empty calories. Stick to your planned menu at least 90%of the time and you will see fat loss results!

Breakfast Foods

Omega-3 eggs, whole wheat toast, whole wheat pancakes, omelets,strawberries, milk, cheese, banana, oatmeal with cinnamon,vegetable juice, blueberries, lean ham, brewed green tea

Lunch Foods

Turkey breast, chicken breast, fish, carrot sticks, milk, cheese sticks,apples, fresh fruit juice, grass-fed beef, fruit salad, low-fat yogurt,whole wheat spaghetti with meat sauce, leafy greens salad, skinlessroast chicken, steamed vegetables, stir-fry vegetables




steamed brown rice, purple grapes, cherries, pineapples

Snacks

Applesauce, banana, oranges, peaches, cantaloupe, blackberries,raisins, cucumbers, fresh cut veggies, fresh cut fruits, low-fat Greekyogurt, popcorn, fruit smoothies, healthy sports bars, natural peanutbutter sandwich, raw almonds, pecans, walnuts,

Dinner

Chicken breast, turkey breast, grass fed beef, whole wheat pastas,broccoli, asparagus, squash, spinach, bell peppers, zucchini, beans,peas, brussels sprouts, tomatos, brown rice, sweet potato, saladgreens



7. Fat Blaster Exercises For Your Body Type

Jump training (plyometrics) and other high-speed exercises can beincorporated into any workout for all body types. Plyometrics andhigh-speed training will give your body better definition and give youfaster results. That is why athletes’ bodies are so well defined.Good jump training exercises are squat jumps, pike jumps, depthjumps, jump rope and box jumps. Also, sprinting is one of the bestbody sculptor exercises available. Avoid long, steady-state cardiosessions (defined as 40 minutes or more) unless you are a beginneror recovering from illness or injuries. Slow, long, steady-state cardiohas been shown to redistribute weight in women from the upper bodyto the lower body. ALMOST NO WOMAN WANTS THIS WEIGHTSHIFT!

Keep in mind that every woman needs to do core exercises likeplanks, ball crunches, reverse crunches, back extensions, trunkrotations and bridges regardless of body type. And, sprint intervalcardio sessions (20 minutes per session) are superior for fat-burningand heart-health purposes. Some women may need extra ab work.

Body types for women can be broken down into 4 types:

Type 1 – A woman with a thin, linear shape. Muscle mass needs tobe built on the entire body. A woman with this body type has troublegaining muscle mass. Good exercises: Concentrate on compoundexercises like squats, bench press, leg press, deadlift, lunges, stepups, shoulder press and bentover row. Calf raises, tricep dips, bicepcurls and leg curls are also needed.




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 buildmuscle mass in the other parts of your body.

Good exercises: Upper body: bench press, tricep pushdowns,shoulder press, one-arm bentover row and bicep curl. Lower body:squats, lunges, step ups, leg press, deadlift, calf raises and leg curls.Abdominal area: ball crunches, reverse crunches, hanging legraises, back extensions, bridges, planks and medicine ball trunkrotations.

Some Top Glutes/Legs Sculptor Cardio Exercises:Sprinting, Running Uphill, Stair-Stepper, Jumping Ropeand Repeating Squat Jumps




Type 3 – You are petite in your upper body and voluptuous or heavyin your lower body. Build muscle mass in your upper body and burnfat in your hips, thighs and butt.

Good exercises: Upper body: bench press, tricep pushdowns,shoulder press, one-arm bentover row and bicep curl. Lower body:Do light weight circuit training with high repetitions (10-12) to burnlower body fat (single leg squats, lunges, step ups, leg curls, cableleg abductions/adductions, etc.) High-speed jump training is alsoeffective for this body type.

Some Top Glutes/Legs Sculptor Strength Exercises:Squats (all types), Deadlifts (all types), Lunges (alltypes), Step Ups (all types), CableAbductions/Adductions, Cable Leg Kickbacks,Leg/Glute Lifts and Marching Glute Bridges




Type 4 – A woman with wide shoulders and a narrow waist. Thisbody type tends to gain weight evenly throughout the body. A fullbody “fat blaster” program is needed. Do full body light weight circuittraining with high repetitions (10-12) to burn total body fat. High-speed jump training is also effective for this body type.



8. Her Fitness Hut’s “Fat Blaster” Training Guidelines

1) A strength training workout should not exceed 1 hour. Aninterval cardio workout should not exceed 20 minutes. Alwaysdo the prescribed warm up on the workout program.

2) Each “Fat Blaster” Level lasts 4 weeks. Start at the level youare physically capable of handling (some are ready for level 3right away). All you will need is a stability (swiss) ball,medicine ball and dumbbells.

3) Do strength training workouts 3 days a week such as M-W-F.

4) Do interval cardio workouts 3 days a week such as T-Th-Sat.

5) You can do strength training and interval cardio workouts onthe same days. You should have at least 1 day of rest.

6) After 12 consecutive weeks of “Fat Blaster” training, rest for oneweek. You may do “active rest” such as league basketball orsoftball games or light, low-intensity workouts.

7) Follow the exercise programs as they are laid out. Thisincludes taking the prescribed rest periods and doing therepetitions at the prescribed tempo. A 2-1-1 tempo means thatyou lower the weight or body for 2 seconds (eccentriccontraction or force reduction), hold the weight or body static for1 second (isometric contraction, or force stabilization) and liftthe weight or body for 1 second (concentric contraction or forceproduction). Many core exercises just require that you hold thebody position for 5-10 seconds.




The information in this fitness program is for educational purposesonly. This information is not intended to diagnose an illness or injury.You must get medical clearance before beginning this exercise andnutrition program. This exercise program is intended for individualsage 18 or older.

The information is this fitness program is not intended to replace anyfitness program that has been prescribed by your physician. If youare taking medications, you must get medical clearance beforebeginning this program.

You are responsible for performing the exercises in this programcorrectly and safely. Make sure that any equipment used is in safeworking condition. Always warmup prior to a strength or cardioworkout. You may need a fitness professional to show you correctexercise technique.

If you experience dizziness, nausea, shortness of breath or othermedical problems, stop exercising immediately and consult yourphysician. You must get a complete physical exam and medicalclearance to use this program if you are sedentary, havehypertension (high blood pressure), high cholesterol, diabetes,osteoporosis, coronary artery disease, peripheral arterial disease,arthritis, pregnant, obese or over 30 years old.




Workout Program Order:

Week 1:

--Strength Workout, Monday and Friday--Bodyweight 200 Workout, Wednesday--Interval Cardio, Tuesday, Thursday, Saturday--Rest on Sunday (you can walk 30 minutes if desired)

Week 2:


Week 3:


Week 4:





Workout Program Order:

Week 5:

--Strength Workout, Monday and Friday--Athletic Abs Workout, Level 1, Wednesday--Interval Cardio, Tuesday, Thursday, Saturday--Rest on Sunday (you can walk 30 minutes if desired)

Week 6:


Week 7:


Week 8:


**Go back to Week 1 and repeat the 8 Week Cycle.



8. Fat Blasting Workouts

Her Fitness Hut’s “Fat Blaster” Strength Workout

Warm Up – 5 minutes

Walking Lunges, 2 sets/15 steps each legBodyweight Squats, 2 sets/15 repetitionsJumping Jacks, 2 sets/30 seconds each

Workout – 50 minutes, circuit-style. Do each exercise one after the other withlittle or no rest between exercises. Rest 3 minutes between circuits. Do thecircuit 3 times.

1. Cobra, 5 second hold, 15 repetitions2. Dumbbell Squats/Plie Squat/DB Front Squat, 2/1/1, 12 repetitions (rotate)3. Plank, 5 second hold, 15 repetitions4. Step Ups, 1/1/1, 10 reps/DB Romanian Deadlift, 2/1/1, 10 reps (rotate)5. Chest Press on Ball, 2/1/1, 12 repetitions6. Leg Curls with Ball/Glute Ham Raise, 2/1/1, 12 repetitions (rotate)7. Ab Ball Curl Ups/Dumbbell Side Crunch, 20 repetitions, 2/1/1 (rotate)8. Standing Dumbbell Shoulder Press, 2/1/1, 12 repetitions9. Side Lunge/1 Leg Romanian Deadlift, 1/1/1, 10 repetitions each leg(rotate)10. Bentover Dumbbell Rows, 2/1/1, 12 repetitions11. Seated MB Russian Twist, Controlled, 12 repetitions each side12. Standing Dumbbell Bicep Curls, 2/1/1, 12 repetitions13. Standing Dumbbell Calf Raises, 1/1/1, 12 repetitions14. Triceps Dips, 1/1/1, 12 repetitions15. Repeat circuit 2 more times.

Cooldown with Static stretches: calves, piriformis, pectorals, hamstrings,quadriceps, lats, neck, triceps, shoulders, erector spinae, etc.



My Fitness Hut’s Fat Blaster Bodyweight 200 Workout

Dynamic Warm Up – 5 minutes

Jump Rope, 3 minutesButt Kickers (run-in-place), 3 sets/15 seconds each


1. Bodyweight Squats, 1/1/1, 30 repetitions2. Kneeling Pushups, 1/1/1, 20 repetitions3. Squat Jumps, Fast, 10 repetitions4. Pullups, 1/1/1, 5 repetitions5. Walking Lunges, 1/1/1, 10 repetitions each leg6. Triceps Dips, 1/1/1, 15 repetitions7. Repeat circuit 1 more time.

Cool-down with Static stretches: calves, piriformis, pectorals, hamstrings,quadriceps, lats, neck, triceps, shoulders, erector spinae, etc.







1. Prisoner Squats, 1/1/1, 25 repetitions2. Pushups, 1/1/1, 15 repetitions3. Step Ups (knee high platform), 1/1/1, 10 repetitions each leg4. Pullups, 1/1/1, 10 repetitions5. Side Lunges, 1/1/1, 10 repetitions each leg6. Tricep Dips (hands on bench and feet on floor), 1/1/1, 10 repetitions7. Repeat circuit 2 more times.








1. Bulgarian Split Squats, 1/1/1, 15 repetitions each leg2. Pushups on Medicine Ball, 1/1/1, 20 repetitions3. Step Ups with Knee Lift (knee high platform), 1/1/1, 10 repetitions each leg4. Pullups, 1/1/1, 10 repetitions5. Side Lunges, 1/1/1, 5 repetitions each leg6. Tricep Dips on Bars, 1/1/1, 10 repetitions7. Repeat circuit 3 more times.




Her Fitness Hut’s Athletic Abs Workout, Level I




1. Plank, 10 repetitions, 10 second hold2. Bird Dog, 10 repetitions each side, 5 second hold3. Superwoman, 10 repetitions, 5 second hold4. Mountain Climbers, Slow, 10 repetitions each leg5. Medicine Ball Diagonal Chop, moderate pace, 10 repetitions each side6. Medicine Ball Front Chop, Moderate pace, 15 repetitions7.Medicine Ball Rotation with Knee Lift, moderate, 10 repetitions each side8.Ball Back Extension, 15 repetitions9.Repeat circuit 3 more times.

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



Her Fitness Hut’s Athletic Abs Workout, Level II




1. Mountain climbers, moderate pace, 10 repetitions each leg2. Plank with Leg Lift, 2 second hold, 10 repetitions each leg3. Bridge, 5 second hold, 12 repetitions4. Steam Engine, moderate pace, 10 repetitions each side5. Medicine Ball Diagonal Chop, fast, 10 repetitions each side6. Medicine Ball Front Chop, moderate pace, 10 repetitions7. Medicine Ball Rotation with Knee Lift, moderate, 10 repetitions each side8. Repeat circuit 3 more times.




Her Fitness Hut’s Athletic Abs Workout, Level III




1. Mountain climbers, fast, 10 repetitions each leg2. Medicine ball rotational throw, fast, 10 repetitions each side3. Marching Bridges, 2 second hold, 10 repetitions each leg4. Walking Lunges with MB rotation, 10 repetitions each leg5. Side Plank, 5 second hold, 10 each side6. Medicine ball 2 handed chest pass, fast, 10 repetitions7. Medicine Ball Diagonal Chop, fast, 10 repetitions each side8. Plank with hip abduction, 3 second hold, 10 each leg9. Medicine Ball Front Chop, fast, 10 repetitions10.Medicine Ball Rotation with Knee Lift, fast, 10 repetitions each side11.Medicine Ball Soccer Throw, 10 repetitions, fast12.Repeat circuit 3 more times.



Her Fitness Hut’s “Fat Blaster” Interval Cardio Workout

Running outside on grass or stair stepper are the most effective for body fat burn.Treadmill would also be a good choice. Your maximum training heart rate isfigured by subtracting your age from 220. So, if you are 30 years old, yourmaximum training heart rate is 190 (220 – 30). And, training at 85% capacitywould give you a training heart rate of 162 (190 x 85%). You can do thisworkout on the same day as weight training or on a separate day.

Minute Speed Intensity

1 Warm Up 30%

2 Warm Up 40%

3 Warm Up 50%

4 Warm Up 60%

5 Warm Up 60%

6 Fast 90%

7 Slow 30%

8 Slow 30%

9 Fast 90%

10 Slow 30%

11 Slow 30%

12 Fast 90%

13 Slow 30%

14 Slow 30%

15 Fast 90%

16 Slow 30%

17 Slow 30%

18 Fast 90%

19 Slow 30%

20 Slow 30%

21 Fast 90%

22 Slow 30%

23 Slow 30%

24 Fast 90%

25 Slow 50%

26 Cooldown 30%

27 Cooldown 30%

28 Cooldown 30%

29 Cooldown 30%

30 Cooldown 30%

9. Exercise Illustrations

Ab Ball Curl Up

Keep your torso braced (as if taking a punch) and hold for 2 seconds at thetop. Don’t round your low back. That’s 1 repetition.

Ball Back Extension

Bend your torso down around the ball and lift your torso back to a straightline. Don’t let your knees sag (keep legs straight). That’s 1 repetition.

© Curves, Abs and Upper Body Fat Burn Manual, Her Fitness Hut, 2013. All rights reserved.


Ball Dumbbell Chest Press

Keep your torso in line with your upper legs. Don’t let your butt sag.Lower the dumbbells to your chest and lift dumbbells straight up. That’s 1repetition.



Dumbbell Bicep Curl

Stand with your feet slightly wider than shoulder width. Lower thedumbbells to your upper legs and back up again. Don’t let your upperbody sway. That’s 1 repetition.



BIRD DOG

Get on all fours and lift the opposite arm and leg. Keep your arm and leg inline with your torso. Contract your glutes and abs and hold for therequired count. Switch to the other arm and leg and repeat. That’s 1repetition.



Bridge

Bridge your hips up to form a straight line with your legs. Contract yourglutes and torso and hold for the required count. That’s 1 repetition.

Bulgarian Split Squat—Start

Stand with your left foot resting on the bench, hands on hips.



Bulgarian Split Squat—Finish

Descend into the squat until your thigh is parallel to the ground and returnto the standing position. Keep your shoulders pulled back and your torsoupright (don’t slouch over). Complete the required repetitions for one legand switch to the other leg.



Butt Lifts

Get on all fours and lift your right leg with your thigh parallel to the groundand your lower leg at 90 degrees. Contract your glutes and hold for 5seconds. Complete all repetitions for one leg and switch to the other leg.

Calf Raises

Stand upright (feet slightly wider than shoulder width) with dumbbells byyour side. Raise up on your toes and repeat for the required repetitions.



Cobra

Lie down flat on your stomach with your hands by your side. Raise yourtorso and arms (you will feel your lower back contract) and hold for therequired count. That’s 1 repetition.



Dumbbell Front Squat

Stand with your feet slightly wider than shoulder width and slightly pointedoutward. With dumbbells in front, descend into the squat until your thighsare parallel to the ground. Contract your glutes and abs and raise to thestanding position. That’s 1 repetition.



Dumbbell Row

Stand bentover with your feet slightly wider than shoulder width. Yourhead should be in line with your torso, looking down. Keep your elbowsclose to your sides as you lift the dumbbells up (squeeze your shoulderblades together as you lift dumbbells). Return to start position. That’s 1repetition.



Dumbbell Side Crunch

Stand with two dumbbells, feet slightly wider than shoulder width. Lean toone side, crunching your muscles. Repeat for the required repetitions anddo the same on your other side.



Dumbbell Squat

Stand with your feet slightly wider than shoulder width and slightly pointedoutward. With dumbbells by your side, descend into the squat until yourthighs are parallel to the ground. Contract your glutes and abs and raise tothe standing position. That’s 1 repetition.



Single Leg Romanian Deadlift

Stand with a dumbbell in your right hand, knees slightly bent. Bend overon one leg until the dumbbell reaches the mid-shin point. You should feelthe stretch in your hamstrings. Keep your back straight. Do the requiredrepetitions and switch to the other leg.



Glute Ham Drop

Start with your upper body in a vertical position. This movement should becontrolled and smooth. Move your upper body as far down as possible.Move your upper body back to vertical. That is one repetition. Your partnermay need to assist you with this exercise by helping you drop or raise.



Ball Leg Curl—Start

Finish

Medicine Ball Walking Lunge with Rotation

When you do the walking lunge with upper body rotation, keep your torsoupright, don't let your front knee go past the front foot and don't let theback knee touch the ground. Also, when you lunge, the front thigh shouldbe parallel to the ground. Rotate your upper body with the medicine ball inboth hands when you lunge.



Walking Lunge

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



Marching Bridge

Bridge your hips up to form a straight line with your legs. Contract yourglutes and torso, raise the right leg and hold for the required count. Do thesame for the other leg. That’s 1 repetition.



Medicine Ball Diagonal Chop—Start

Stand with feet slightly wider than shoulder width, holding the medicineball high (arms extended).



Medicine Ball Diagonal Chop—Finish

When doing this exercise, keep your torso upright and braced (as if takinga punch to the gut). Chop the medicine ball down diagonally. Do requiredchops to one side and do the same on the other side.



Medicine Ball Diagonal Chop with Knee Lift

Stand with feet slightly wider than shoulder width, holding the medicineball high (arms extended). When doing this exercise, keep your torsoupright and braced (as if taking a punch to the gut). Don’t lift your thighpast your waist. As you chop the medicine ball down, lift your leg. Do therequired chops to one side and do the same on the other side.



Medicine Ball Front Chop—Start

Stand with your feet greater than shoulder width apart. Keep your armsstraight but don't lock your elbows. Hold the medicine ball above yourhead.



Medicine Ball Front Chop—Finish

Bend forward at the waist (into a squat position) and mimic throwing theball between your legs (don't throw ball). Keep your back straight and yourhead in line with your torso (don't let head drop down or rise up). Reversethe movement and stand with the ball above your head. That's 1 repetition.



Medicine Ball 2-Handed Chest Pass

Stand with your feet straight and in a staggered-stance. Generate powerfrom your legs (then to your core) to pass the medicine ball. Hold themedicine ball with both hands at chest level and your elbows flexed.Push and pass the ball as explosively as possible. Don't let your shouldersshrug. Repeat the pass as soon as possible with control and power.



Medicine Ball Pushup

Put both hands on the ball at arms length. Keep your body straight andtorso braced (as if taking a punch in the gut) throughout the movement.Keep your head in line with your torso at all times. Lower your body downto the ball and back to starting position. Repeat as required.



Medicine Ball Rotational Throw—Start

Stand with your feet hip-width apart. Place your left foot approximately onefoot in front of your right foot. Hold medicine ball with both hands andyour arms slightly bent.



Medicine Ball Rotational Throw—Finish

Swing ball over to the right hip and explosively toss the ball forward to apartner or wall. Keep the stomach drawn in to maximize proper usage ofmuscle. Catch ball on the bounce from your partner or wall and repeatimmediately for the desired repetitions. Repeat on the other side.



Medicine Ball Russian Twist

Sit with your feet together and knees bent. Keep your arms straight as youswing the medicine ball from side to side. Look straight ahead and useyour torso to power the swing.



Mountain Climber

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'tscrape the ground with your shoes as they run forward. And, don't let yourglutes "sag to the ground" when you are fatigued.



Plank

Place your elbows on the ground and balance on your toes while keepingyour body in a straight line. Hold the plank position for the required countwithout moving. Keep your head in line with your torso and brace yourtorso (as if taking a punch to the gut).



Plank With Hip Abduction

Place your elbows on the ground and balance on your toes while keepingyour body in a straight line. Hold the plank position for the required countwithout moving. Move 1 leg out to the side, contract your glute and holdfor 2 counts. Keep your head in line with your torso and brace your torso(as if taking a punch to the gut). Do the same for the other leg.



Plank With Leg Raise

Place your elbows on the ground and balance on your toes while keepingyour body in a straight line. Hold the plank position for the required countwithout moving. Move 1 leg up, contract your glute and hold for 2 counts.Keep your head in line with your torso and brace your torso (as if taking apunch to the gut). Do the same for the other leg.



Pushup Plank

Get in the pushup position and balance on your toes while keeping yourbody in a straight line. Hold the plank position for the required countwithout moving. Keep your head in line with your torso and brace yourtorso (as if taking a punch to the gut).



Side Plank

Lie sideways on your left side.

Raise your body, resting on your forearm and side of foot. Keep your rightleg on top of the left leg. Keep your body stiff and brace your torso (as iftaking a punch). Keep your head in line with your torso (don't let your headdrop or jut out).

Hold for the required count. Relax and repeat again. Do all repetitions onone side and then switch to the other side.



Medicine Ball Soccer Throw

Stand with the medicine ball above your head, arms bent. Step forward asyou begin to throw. Be sure to also use your legs as you throw themedicine ball. If you don't use your legs, you won't be able to throw at fullspeed. Don't stand straight up as you throw. Keep your back leg straightand your front leg bent.



Plie Squat

Stand with your feet wide apart and slightly pointed outward. Withdumbbell between legs, descend into the squat until your thighs areparallel to the ground. Contract your glutes and abs and raise to thestanding position. That’s 1 repetition.



Prisoner Squat—Start

Stand with your feet slightly wider than shoulder width and slightly pointedoutward. With hands behind head, pull your elbows back and squeezeshoulder blades together.



Prisoner Squat—Finish

Descend into the squat until your thighs are parallel to the ground.Contract your glutes and abs and raise to the standing position. That’s 1repetition.



Kneeling Pushup—Start

Rest on your hands and knees. Keep your head in line with your torso.Contract your abs.



Kneeling Pushup—Finish

Descend into a pushup and return to top position. That’s 1 repetition.



Pushup—Start

Get in the pushup position and balance on your toes while keeping yourbody in a straight line. Brace your torso (as if taking a punch).



Pushup—Finish

Descend into a pushup and return to the top. That’s 1 repetition.



Dumbbell Romanian Deadlift—Start

Stand with dumbbells in your hands, knees slightly bent.



Dumbbell Romanian Deadlift—Finish

Bend over until the dumbbells reach the mid-shin point. You should feelthe stretch in your hamstrings. Keep your back straight. Return to start.



Dumbbell Shoulder Press

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



Side Lunge—Start

Stand with your hands together, looking straight ahead.



Side Lunge—Finish

Lunge to one side and return to start. Lunge to the other side. That’s 1repetition.



Steam Engine

Stand with your hands behind your head. Lift your left knee to waist levelor higher and touch the left knee with the right elbow. Do the same for theother side.



Step Up—Start

Face a bench or platform (knee high) and put your right foot on the bench.Your knee should be bent about 90 degrees.



Step Up—Finish

As you lift your body on your right leg, keep your body erect (don't bendover) and look straight ahead. Balance on your leg for 1-2 seconds anddescend. Don't let your left foot touch the platform. Do all requiredrepetitions on the right leg and switch to left leg.



Step Up with Knee Lift—Finish

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 bendover) and look straight ahead. Balance on your leg and lift your other legfor 1-2 seconds (knee to waist level) and descend. Do all requiredrepetitions on the right leg and switch to left leg.


Superwoman

Lie down flat on your stomach with your hands by your side. Raise yourtorso, arms and legs (you will feel your lower back contract) and hold forthe required count. That’s 1 repetition.



Triceps Dip—Start

Balance on a bench with your hands and heels on the ground.



Triceps Dip—Finish

Bend at the elbows into a dip and return to start.



Conclusion

The recommendations made in this book are general in nature. Thisinformation should not be used to diagnose an injury, illness ordisease. Specific integrated and progressive training programsshould be tailored to the individual’s goals and needs. For optimumresults, the individual should work under the guidance of aprofessional trainer.

Good health and fitness to you!

Mark Dilworth, BA, PES



Her Fitness Hut

Mark Dilworth, Certified Personal Trainer and Former NCAADivision I Athlete. I have trained several youth, high school andcollege athletes as well as those who want general or competitivefitness. I can be reached via email [email protected] or by phone at 512.289.8879.

Visit my websites:

Her Fitness Hut http://herfitnesshut.comMy Fitness Hut http://myfitnesshut.blogspot.comSports Fitness Hut http://sportsfitnesshut.blogspot.com


Her Fitness Hut Food Journal

There is no doubt about it: 60% to 70% of your exercise goalsuccess or failure will depend on a good nutrition plan! I cangive you a great menu plan to follow day to day. It is up to YOUto follow the nutrition plan!

Here is another fact: research has proven that you will have abetter chance of succeeding with your nutrition plan and fat lossif you keep a food journal! By logging your actual food choices,you are holding yourself accountable throughout the day. You willalso 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 eachmeal, list why you ate--such as you were angry, sad, happy,hungry, etc. This is very important because moods can affectfood 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 thisinformation 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




Monday: Date: __________

Breakfast

Mood: ___________________________________

Mid-Morning Snack

Mood: ___________________________________

Lunch

Mood: ___________________________________

Mid-Afternoon Snack

Mood: ___________________________________

Dinner and Late Night Snack



Tuesday: Date: _________

Breakfast

Mood: ___________________________________

Mid-Morning Snack

Mood: ___________________________________

Lunch

Mood: ___________________________________

Mid-Afternoon Snack

Mood: ___________________________________




Wednesday: Date: ___________

Breakfast

Mood: ___________________________________

Mid-Morning Snack

Mood: ___________________________________

Lunch

Mood: ___________________________________

Mid-Afternoon Snack

Mood: ___________________________________




Thursday: Date: ____________

Breakfast

Mood: ___________________________________

Mid-Morning Snack

Mood: ___________________________________

Lunch

Mood: ___________________________________

Mid-Afternoon Snack

Mood: ___________________________________




Friday: Date: ___________

Breakfast

Mood: ___________________________________

Mid-Morning Snack

Mood: ___________________________________

Lunch

Mood: ___________________________________

Mid-Afternoon Snack

Mood: ___________________________________




Saturday: Date: ___________

Breakfast

Mood: ___________________________________

Mid-Morning Snack

Mood: ___________________________________

Lunch

Mood: ___________________________________

Mid-Afternoon Snack

Mood: ___________________________________




Sunday: Date: _____________

Breakfast

Mood: ___________________________________

Mid-Morning Snack

Mood: ___________________________________

Lunch

Mood: ___________________________________

Mid-Afternoon Snack

Mood: ___________________________________



Her Fitness Hut Weight And Body Fat Log

**Weigh-In once a day at most. Take body fat % once a week.

Date: ___________ Weight ________ Body Fat % ____

















Her Fitness Hut Menus

The nutritional menus and information in this book are not intended toreplace any meal plan that has been prescribed by your physician, ifany. For example, if you are diabetic, you should follow a diabeticmenu approved by your physician. Follow the menus as they are laidout. If there are foods you dislike, find comparable replacements.



1300 Calories – Menu

Breakfast

Amount Item Protein Carbs Fats Calories

12ounces

Coffee-w/caffeine 0.40 1.40 0.00 8.00

1 eachBagel-whole wheat, LendersBake Shop

8.00 42.00 2.00 210.00

2 tbsp Peanut butter- natural 8.60 5.70 16.40 190.00

1 tbsp Cream, fluid, half and half 0.44 0.65 1.73 19.55

Total: 17.44 49.74 20.12 427.55

AM Snack

1 each Apple-medium with peel 0.30 21.10 0.0 81.00

Total: 0.30 21.10 0.0 81.00

Lunch

3 ounces Chicken breast/ white meat 26.40 0.00 3.00 140.25

12ounces

Brewed green tea 0.00 0.00 0.00 0.00

.25 cup Croutons-plain 9.00 5.50 0.50 30.50

1 largeSalad-Large Garden w/tomatoand onion

2.60 19.00 0.80 98.00

1 tbps Extra Virgin Olive Oil 0.00 0.00 4.00 119.00

Total: 38.00 36.50 8.30 348.75

PM Snack


Total: 0.30 21.10 0.0 81.00

Dinner


1 cupWhole wheat pasta, corncooked

3.68 39.07 1.07 176.40

1 smallSalad-Sm. Garden w/tomato,onion

1.30 9.50 0.40 49.00


Total: 31.38 54.57 6.42 405.65

Grand Total: 87.43 183.42 34.85 1343.95



Grocery List

Food Quantity

Apple - medium with peel 14 each

Bagel – whole wheat 7 each

Chicken Breast / White Meat 42 ounces

Green tea Bags

Cream, fluid, half and half 7 tablespoons

Croutons - plain 2 cups

Whole wheat pasta, corn, cooked 7 cups

Peanut butter - natural 14 table spoons

Salad - large garden 7 large

Salad - small garden 7 small

Extra Virgin Olive Oil Small bottle


Breakfast


1 cup Milk - 1% 4.00 5.50 1.00 50.00

1 pack Oatmeal, steel cut 4.50 31.60 2.10 152.00

Total: 8.50 37.10 3.10 202.00

AM Snack

1 each Protein Bar, Metrx 26.00 52.00 2.5 320.00

Total: 26.00 52.00 2.5 320.00

Lunch

1 eachGrilled chicken sandwich, wholewheat bread, tomato, lettuce,mayo

24.00 37.00 13.00 340.00

12ounces

Brewed green tea 0.00 0.00 0.00 0.00

Total: 24.00 37.00 13.00 340.00

PM Snack

2 each Bread whole wheat -slice 6.00 24.00 2.00 140.00

1 Apple, medium with peel 0.30 21.10 0.00 81.00

2.5ounces

Tuna Solid White-Water smallcan

18.75 0.00 0.90 89.28

Total: 25.07 32.42 14.67 366.64

Dinner

4 ounces Halibut - broiled 22.50 0.00 3.00 119.25

0.5 cup Rice-brown cooked steamed 3.00 31.00 0.00 82.00

0.5 cupVegetables - mixed, frozen,boiled

2.60 11.90 0.10 54.00

Total: 28.10 42.90 3.10 255.25

Grand Total: 111.67 201.82 36.37 1433.89


Grocery ListFood Quantity

Bread whole wheat - slice 14 each

Grilled chicken sandwich 7 each

Green tea Bags

Halibut - broiled 21 ounces

Tomato, Romaine lettuce

Protein Bar, Metrx 7 each

Milk - 1% 7 cups

Oatmeal, steel cut 7 packs

Rice - brown cook steamed 3.5 cups

Tuna solid white - water can small 17.5 ounces

Vegetables - mixed, frozen, boiled 3.5 cups


Breakfast


12 ounces Coffee-w/caffeine 0.40 1.40 0.00 8.00

1 cup Milk, 1% 4.00 5.50 1.00 50.00

1 tbps Cream, fluid, half and half 0.44 0.65 1.73 19.55

1 pack Oatmeal, steel cut 4.50 31.60 2.10 152.00

Total: 9.34 44.65 8.82 299.55

AM Snack

1 cup Cottage cheese- 1%fat 28.00 6.00 2.00 164.00

0.5 cup Pineapple-canned, chunks 0.00 18.00 0.00 70.00

Total: 28.00 24.00 2.00 234.00

Lunch

2 each Bread whole wheat-slice 6.00 24.00 2.00 140.00

1 cubic inch Cheddar cheese 4.26 0.15 4.12 56.36

1 Apple, medium with peel 0.30 21.10 0.00 81.00

1 ounce Turkey breast/white meat 8.50 0.00 0.20 38.25

.25 small Tomato-small 0.25 1.43 0.10 6.50

Total: 19.33 34.36 18.19 378.48

PM Snack

8 eachCracker/Nabisco-LowSaltines, whole wheat

1.60 16.00 3.20 96.00

1 ounce Turkey/white meat 8.50 0.00 0.20 38.25

Total: 10.12 16.00 3.40 134.25

Dinner


1 cup Rice-brown cook steamed 6.00 62.00 0.00 164.00


0.5 cupVegetables - mixed, frozen,boiled

2.60 11.90 0.10 54.00

1 smallSalad-small Gardenw/tomato, onion

1.30 9.50 0.40 49.00

12 fluidounces

Brewed green tea 0.00 .00 0.00 0.00

Total: 44.80 82.10 7.40 470.75

Grand Total: 115.58 201.50 39.82 1517.04

Grocery List

Food Quantity



Broccoli 7 spears

Oatmeal, steel cut 7 packs


Coffee- w/caffeine 84 ounces



Nabisco low salt whole wheat saltines Box

Milk - 1 % fat 7 cups

Cottage cheese, 1% fat Large

Pineapple chunks Large

Rice - brown 7 cups


Turkey Breast / White Meat 14 ounces

Green Tea Bags


Breakfast


12ounces

Coffee-w/caffeine 0.40 1.40 0.00 8.00

1 cup Milk, 1% 4.00 5.50 1.00 50.00


1.5 cups Cheerios 4.50 34.50 3.00 165.00

Total: 12.98 46.26 9.73 305.22

AM Snack


Total: 0.30 21.10 0.00 81.00

Lunch


1 each Orange-medium 1.10 17.40 0.30 69.00

.15 cup Mayo 0.32 8.47 11.77 137.37

2 ounces Turkey breast/white meat 17.00 0.00 0.40 76.50

12ounces

Brewed green tea 0.00 0.00 0.00 0.00

Total: 24.42 49.56 14.47 422.87

PM Snack

1 each Banana-med. 1.20 26.70 0.60 105.00

Total: 1.20 26.70 0.60 105.00

Dinner


1 cup Rice-brown cook steamed 6.00 62.00 0.00 164.00


1 spear Broccoli 4.50 7.90 0.50 42.00

1 smallSalad-sm. Garden w/tomato,onion

1.30 9.50 0.40 49.00

Total: 84.50 82.40 10.90 660.75

Grand Total: 123.39 226.42 35.70 1574.84

Grocery List

Food Quantity


Banana - medium 8 inch 7 each


Broccoli 7 spears

Cheerios 10.5 cups


Green tea Bags




Mayo 1 cup

Milk - 1 % fat 7 cups

Orange - medium 7 each

Rice - brown 7 cups







Breakfast


12 ounces Coffee-w/caffeine 0.40 1.40 0.00 8.00

1.5 cup Cottage cheese - 1% fat 42.00 9.00 3.00 246.00


0.5 cup Fruit cocktail, no sugar 0.51 29.76 0.09 114.40

Total: 43.35 40.80 4.82 387.95

AM Snack


1 each Banana-medium 8 inch 1.20 26.70 0.60 105.00

Total: 1.50 47.80 0.60 186.00

Lunch



2 cubicinch

Cheddar cheese 8.47 0.44 11.27 136.88

.15 cup Mayo 0.32 8.47 11.77 137.37

3 ounce Turkey breast/white meat 25.50 0.00 0.60 114.75

Total: 40.58 53.96 25.64 610.00

PM Snack

2 each Bread-slice rye 7 grain 10.00 72.00 4.00 180.00

4 tsp Jelly-any fruit flavor 0.00 16.00 0.00 56.00

2 tbps Peanut butter, natural 8.00 7.00 16.30 190.00

Total: 18.00 95.00 20.30 426.00

Dinner


1.5 cup Rice-brown cook steamed 9.00 93.00 0.00 246.00

1 tbps Extra virgin olive oil 0.00 0.00 4.00 119.00

0.25 cup Croutons-plain 9.00 5.50 0.50 30.50

1 smallSalad-sm. Garden w/tomato,onion

1.30 9.50 0.40 49.00

Total: 54.50 120.00 8.90 592.50

Grand Total: 157.93 357.56 60.26 2202.45



Grocery List

Food Quantity


Banana - medium 8 inch 7 each

Bread - slice rye 7 grain 14 each


Cheese, cheddar 14 cubic inch



Cottage cheese - 1 % fat 10.5 cups


Croutons - plain 2 cups

Fruit cocktail, no sugar 3.5 cups

Jelly - any flavor 28 tea spoons

Mayo 1 cup

Peanut Butter, natural 14 table spoons

Rice - brown cook steamed 10.5 cups


Extra virgin olive oil Small bottle




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