Do you need to lose 50 pounds or more from your body? If you don’t lose your major pounds the right way, you will more than likely regain even more weight than you lost. And, major disappointment and frustration sets in…

Don’t just take my word for it, listen to Alison:

Hi Mark,

“I just posted your latest article to the website–great job! Here is the link so you can see it:…

I used many of the ideas you wrote about and lost 50 pounds between April, 2008-March, 2009, so everything that you wrote is very true and very very helpful. It’s almost a year later and I’ve kept off 45 of them, and the other 5 will fall away soon (too much eating out these past couple of months!). So I think a lot of women will relate to what you are writing.”

Have a great day! Take care, Alison

So, what were some of the things that Alison was reading?

Get your FREE DOWNLOAD, “10-Day Curves and Abs Jumpstart ,” and start eating better, burning fat, losing weight and building the lean body you want and need!

Here are some general tips that I regularly give:

1. If you want fat loss, weight loss and a lean and toned body then you MUST eat for fat loss. Everyone needs a meal plan. You need to have some sort of idea of what you are going to eat for the day.

If you don’t have a meal plan, you might eat anything at any time. If you have a plan, you are more likely to follow it or at least eat similar foods. And, record what you eat in a food journal to hold yourself accountable. Do this until you know what, how much and when to eat.

2. Burn more fat by working large muscle groups, not by working out longer. Maximize your time in the gym and get the results you want. The quality of your workouts are more important than the quantity of your workouts.

Shorten your weight training workouts to 50 minutes or less (3 days a week) and ramp up the intensity. Doing this will give you more fat burn and calorie burn during and after your workout.

Compound strength exercises (with weights or bodyweight) like squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time on single-joint (“mirror exercises”) like bicep curls, calf raises and tricep extensions.

3. Do short, intense interval cardio workouts (about 20 minutes, 2-3 days a week). Sprint intervals or similar cardio exercises activate and shape the bulkier, shapely fast-twitch muscle fibers. This type of cardio will also burn fat and calories like crazy and give you superior heart health.

4. Walk 30 minutes every day, especially on your non-workout days. Walking helps you to keep an active lifestyle.

Check your body fat percentage every week to see if your exercise and nutrition program is working.  A trainer will usually check your body fat percentage as part of a free fitness assessment.  Or, you could check it yourself with one of the self-test body fat tools.

You want to lose inches off your body.  That is a sign that you are building muscle and burning fat.  Remember, fat loss is more important than weight loss. Build muscle and speed up your metabolism.

Be consistent with your fitness program and you will get and stay lean and toned over time!

There you go ladies…..


Get your FREE DOWNLOAD, “10-Day Curves and Abs Jumpstart ,” and start eating better, burning fat, losing weight and building the lean body you want and need!

Mark Dilworth, BA, PES

Lifestyle and Weight Management Specialist
Lifestyle and Weight Management Specialist and Myofascial Release/Self Massage Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes with my 5-Star Body Transformation Plan, where YOU are the main STAR. The 5-Star Plan helps you to achieve better long-term health, which includes body transformation and ideal body weight. I do not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.
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