Is Acai Berry as Good as they Spam it to be?

Lately, I've been spammed a lot with regards to the health benefits of "acai berry" so I decided to find out what it was.  Here's an excerpt from Katherine Zeratsky, R.D., L.D. of Mayo Clinic.

"The acai (ah-sigh-EE) berry is a grape-like fruit harvested from acai palm trees, which are native to the rainforests of South America. Acai berries are widely touted as a so-called superfood, with proponents claiming that they are helpful for a variety of health concerns, including arthritis, cancer, weight loss, high cholesterol, erectile dysfunction, detoxification and improving general health.

Acai berries may be a good source of antioxidants, fiber and heart-healthy fats. But research on acai berries is limited, and claims about the health benefits of acai haven't been proved.

Many fruits besides acai berries provide antioxidants and other nutrients that are important to your health. But if you'd like to try acai, check your local health food or gourmet stores — it can be consumed raw, in tablet form, in beverages such as juice, smoothies or energy drinks, or in other food products such as jelly or ice cream."

Get the Right Facts on Low Carb Diets

Have you ever heard someone say, “I am watching my carbs” or “I am on a low-carb diet”? Most teens have met someone who has followed a low-carb diet or at least heard about low-carb diet plans such as Atkins®, Zone®, and South Beach®. Maybe you have seen or tried low-carb products such as energy bars, wraps, or bread. If you have you ever wondered if these products are actually healthy or if you should avoid foods that have carbs in them, then you are not alone. Advertising can make it really hard to separate fact from fiction. This guide will help answer questions about the different types of carbohydrates, how your body uses energy from carbohydrates, why carbohydrates are important, and the truth about low-carb diet claims.

What are carbohydrates?

Carbs, short for carbohydrates, are a source of energy found in grains, fruits, vegetables, and dairy foods. Carbs supply your body with the glucose (sugar) it needs for energy. Extra glucose is stored in your muscles and liver as glycogen, your body's energy reserve. Carbs are divided into two types: simple and complex.

Simple carbohydrates (also called sugars) are absorbed fast by the body and will give you quick energy. Sugars taste sweet and are found in foods that have little or no nutritional value like soda, cookies, candy, and sugary cereal. Sugars also found naturally in some nutritious foods like fruits and milk.

Complex carbohydrates usually take longer to digest than simple carbs. Just like simple carbohydrates, not all complex carboydrates are created equal. Some complex carbohydrates are also a good source of fiber. Fiber is heart healthy, good for digestion, and helps keep you full. Try to eat high-fiber complex carbs or whole grains such as whole grain breads, brown rice, and bran-containing cereals (like Fiber One®, All Bran® and Raisin Bran®) instead of low-fiber complex carbs or refined grains such as white bread, white rice, white pasta, and sugary cereal.

Are carbs unhealthy?

No. Carbs are found in very nutritious foods like fruits, vegetables, beans, whole grains, and milk. Carbohydrates give your body energy. Some people think that eating carbs will make them gain weight, but carbs, just like all other nutrients, will get stored as fat only if you eat too many of them. Many other important nutrients come from carbohydrate foods, so eating no carbs is not a good idea.

Is a low-carb diet safe and healthy?

Your body needs carbohydrates as a source of fuel. If you don't eat enough carbs, your body will use stored energy (muscle or fat cells). In low-carb diets, only 15% to 20% of energy (calories) comes from carbohydrates. It means that the other 75% to 80% of energy must come from proteins and fats. Both protein and fat are important in a balanced diet, but if you are watching your carbs, you may eat more fat and protein than your body actually needs to keep you full. High protein diets are also high in unhealthy saturated fat (found in meat, whole milk, eggs, cheese, butter, and ice cream). Also, digesting protein takes calcium from the body and requires extra work by kidneys, so some health care professionals are concerned about possible long-term risks of a high-protein diet/low-carb diet.

Do low-carb diets work?

A low-carb diet may help some people lose weight quickly because it limits their food choices so much that they end up eating less. Keep in mind that this weight loss happens because they are eating less food, not because they are avoiding carbs. Remember, it is very easy to gain it back when this diet is stopped. Instead of eliminating carbohydrate foods, try reducing portion sizes and choosing high-fiber carbohydrates like whole grains, beans, fruits, and veggies instead of refined carbs like white bread, white rice, candy, chips, or cookies most of the time.

What does "low glycemic index" mean?

Glycemic index is sometimes used to describe how a food affects blood sugar-the higher a food raises blood sugar, the higher the glycemic index. High-fiber complex carbs have a lower glycemic index than simple carbs or refined complex carbs. Combining a carbohydrate food with another food can lower the glycemic index because it allows your body to absorb the carbohydrate more slowly. For example, if you add peanut butter (protein) to toast (carbohydrate), your blood sugar will go up more slowly than if you had eaten the toast alone.

What is the healthiest way to eat?

A healthy eating plan should include:

• A variety of foods including carbohydrates, proteins, and fats
• More high-fiber carbs and whole grains (vegetables, fruits, beans, and whole grain bran) than sugars or refined grains (candy, soda, and chips)

In addition to a healthy eating plan, it is important to engage in physical activity such as running, swimming, dancing, yoga, soccer, basketball, tennis, or other activities that you enjoy. A balance of good nutrition and fitness help maintain a healthy weight

Drink Water for Health

Drinking water is so important for good health. When you were a kid in school, you learned that each molecule of water is made up of two hydrogen atoms and one oxygen atom. You may also have learned that it was great fun to fill up your squirt guns with water, at least until the principal caught you. What you may not have learned, however, was how much water you needed in order to be a healthy human being.

Why You Need to Drink Water

Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.

Signs of Dehydration

You lose water through urination, respiration, and by sweating. If you are very active, you lose more water than if you are sedentary. Diuretics such as caffeine pills and alcohol result in the need to drink more water because they trick your body into thinking you have more water than we need.

Symptoms of mild dehydration include chronic pains in joints and muscles,lower back pain, headaches and constipation. A strong odor to your urine, along with a yellow or amber color indicates that you may not be getting enough water. Note that riboflavin, a B Vitamin, will make your urine bright yellow. Thirst is an obvious sign of dehydration and in fact, you need water long before you feel thirsty.

How Much Water do You Need to Drink?

A good estimate is to take your body weight in pounds and divide that number in half. That gives you the number of ounces of water per day that you need to drink. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day. If you exercise you should drink another eight ounce glass of water for every 20 minutes you are active. If you drink alcohol, you should drink at least an equal amount of water. When you are traveling on an airplane, it is good to drink eight ounces of water for every hour you are on board the plane. If you live in an arid climate, you should add another two servings per day. As you can see, your daily need for water can add up to quite a lot.

Twenty percent of your water need will come from the foods you eat. The rest of your water need should come from the beverages you drink. Water is the best choice. Sodas have a lot of sugar in them, so if you drink sodas, you may take in more calories than you need. Herbal teas that aren't diuretic are fine. Sports drinks contain electrolytes and may be beneficial, just look out for added sugar and calories that you don't need. Juices are good because they have vitamins and nutrients.

Caffeinated beverages will also add to your daily water need. Even though caffeine is a diuretic, if you regularly consume caffeine, your body will regulate itself to that diuretic effect.

Drink Enough Water

It may be difficult to drink enough water on a busy day. Be sure you have water handy at all times by keeping a bottle for water with you when you are working, traveling, or exercising. If you get bored with plain water, add a bit of lemon or lime for a touch of flavor. There are some brands of flavored water available, but watch for extra calories.

Finding the Motivation to Workout

Sometimes it is difficult to find the motivation to workout.  We often defeat ourselves with pessimistic thoughts, not believing that we can actually achieve what we want.  At times, it is an emotional battle to keep ourselves upbeat in working out.

Self doubt is the main culprit.  It breaks many of us down from seeing the goals.  It often happens when what we are too focused on the current situation.  We forget that there is an end in mind and that is what we should be focused on… the fact that no matter how things are at this moment, eventually it will happen.

There will always be ups and downs, plateaus and stagnation, but these are what I call "springboards" for a person to rebuild the next level of activities.  These periods would be used to evaluate next actions, giving variety and new and interesting challenges to make in developing your new goals.

Afterall, if everything always stays the same, how much more interesting can things get?

Well, get your head around it. A day or two of rest does not mean it's the beginning of the end, it should instead be the calm before the storm, the invigorating excitement that has yet to come!

Have a great motivated workout, peeps! :-)

Fitness and Nutrition to Relieve Stress

Stress in a person's life can be caused by many things, whether it be a good situation such as a job promotion, a move to a new home or a bad situation such as a relationship break-up or loss of loved one. No matter what the cause is, your body can help you cope with stress a lot better through nutrition and exercise.

Nutrition and exercise both play an important role in alleviating stress symptoms. Vitamins and minerals stored in the body are rapidly depleted when you are experiencing a stressful situation, therefore extra vitamins and minerals are needed during stressful times. Protein needs are increased when your body is under stress. This is because your body uses more amino acids to produce more stress hormones when you are experiencing stress. Also, your need for Vitamin C is increased dramatically. Take at least a 500 mg. of time-released Vitamin C supplement during stressful periods. It is not uncommon for a person to tolerate 4 to 15 grams of Vitamin C per day under physical or emotional stress. Extra doses of of the B Vitamins can also help you during a stressful period, helping to alleviate symptoms such as cloudy thinking, numbness and tingling.

Everyone should spend at least 20 minutes a day just to relax. There are many ways to do so which I will explain.

Going for a walk clears your mind, reduces tension and increases energy. It is an excellent form of exercise and it is easy to do . . . . and if you have a dog, take it along and he/she can benefit too! Tai-Chi and Yoga are both excellent stress reducers also. Choose an exercise program you enjoy.

Breathing and stretching exercises, when done correctly can promote relaxation and reduce stress. Calm yourself by controlling your breathing. Here are a few breathing/relaxation techniques you can try.

Exhalation Breathing

1. Lie on your back with your arms on your side. 2. As you begin to breathe in (inhale), raise your arms all the way up and over your head to the floor as you inhale. 3. Reverse the order; breathe out (exhale) slowly and smoothly as you return your arms to your side.

Do this several times for 10 minutes or longer.

Deep Breathing

Deep breathing can be done anytime, anywhere. It provides extra oxygen to the blood and causes the boy to release endorphins, which are natural occurring hormones that re-energize and promote relaxation.

1. Slowly inhale through your nose, expanding abodomen before allowing air to fill your lungs. 2. Reverse the process as you exhale.

Do this for 3 to 5 minutes when you feel tense.

Progressive Relaxation

This help technique help to relax tense muscles.

1. Sit or lie down on your back in a comfortable, quiet room. Close your eyes. 2. Make tight fists, hold for five seconds, then relax your hands. Do this three times. Pay attention to the different sensations of tension and relaxation. 3. Repeat Step 2 with all of your muscle groups: arms, shoulders, chest abdomen, back, hips, thighs, lower legs and feet. At first, it may take you 20 minutes to do this but with practice, you will be able to do this in about five minutes.

Stretching Exercises

Stretch No. 1

1. As you stretch, think about the area being stretched; imagine the tension leaving as you gently take these areas to their comfortable limit. 2. Exhale into the stretch; inhale on the release. Breathe deeply and slowly and do not hold your breath. 3. Close your eyes for better awareness of your body's responses.

Stretch No. 2

This is a great stretch to relieve stiff muscles.

1. Sit up straight and inhale. 2. Exhale letting our head move down to your chest. 3. Roll your right ear toward your right shoulder while inhaling. Drop your chin to your chest again while exhaling. Repeat to the left. 4. Drop your arms to your sides and push both shoulders forward. Slowly rais them towards your ears and circle them back and downward to the starting point. After two or three rotations, change directions.

Getting a good night's sleep is very important to stress reduction. If you are having trouble sleeping, get up and into a chair and read a book , watch T.V., play Solitaire or just stay up and enjoy yourself and eventually, you will feel sleepy. If that fails, at least you will be relaxed and anxiety is reduced. Resist the urge to nap during the day and do not exercise during the evening. Spend your evenings "winding down" rather than "reving up". Avoid caffeine (coffee, tea, hot chocolate, cola) past 2:00 p.m. Hot milk before bed can help you get a good night sleep.

Remember physical fitness, positive thinking, healthy lifestyles and feeling good about oneself promotes better well-being.

Featured Fitness Tool : The Perfect Diet Tracker

Award winning software to help you manage your weight.

The Perfect Diet Tracker is an easy to use software application designed to help you track your diet and achieve a safe and consistent weight loss, maintaining that weight loss once you reach your target.

It's both easy to use and it works!

Key features

Automatically create a personal diet plan based on your current situation and the targets you want to achieve, or enter your own plan.

Track your diet, adding items you eat or drink to the diary.  The software takes care of the calorie counting and exercise tracking for you.

The international food database of over 67,760 products makes adding products easy, wherever you are.

Monitor your calorific and nutritional intake.
Stay within the targets and you will achieve the weight loss you want.

You will see which foods you can eat more of and which you should reduce to find your own 'Perfect Diet' for life.

Multi-users? No problem and no extra charge. Each user can set a password so other users cannot see what you are eating, or currently weigh.

The software can work in pounds or kilos, feet and inches or meters, you decide. Do you prefer to work with kiloJoules or calories? It's your choice.

The Perfect Diet Tracker solution

The Perfect Diet Tracker is a software application that lets you manage your weight and diet. It uses firm scientific foundations and proven calorie counting methods. The software has an easy to use, has an intuitive interface and an extensive international food and exercise database. It is simple, affordable and safe.

You can use the diet suggestions provided by the software based on your specific user profile or follow your own diet plan. Through the diary and extensive food database you quickly learn which foods affect your diet the most and how you can take control of your own weight management.

What will I be able to eat?

You decide!

Obviously if you try to enter a diet made up entirely of chocolate you will find the calorie counter quickly turns 'red' and your nutritional profile does not come close to the target, however we are not saying you need to eat a diet consisting of 'rabbit food' either. The key is finding a balance you can live with, a diet that is both good for you and one you can maintain.

The Perfect Diet Tracker software provides an easy way to find this balance with full and free access to calorific and nutritional data for over67,760 foods, helping you find your 'perfect diet'.

Will the diet work for me?

The diet calculations used by the Perfect Diet Tracker work for the vast majority of people.

The two groups of users the calculations do not work for are extreme athletes and those users with a very high body mass index ('morbidly obese, category III'). In these cases, the software can still track your diet however it will be unable to suggest a daily calorific allowance. If you fall into either group you should consult your doctor to discuss a suitable calorific allowance and nutritional profile and enter these manually, the software can then be used as a calorie counter and diet planner.

What makes the Perfect Diet Tracker better than other solutions?

We believe the Perfect Diet Tracker is the easiest to use diet tracking solution currently available.

There are no ongoing subscriptions and a fully functional free trial version with no registration requirements so you can fully try the software before considering buying.

The bottom line is the Perfect Diet Tracker is based on solid scientific calculations and methods ensuring you lose weight safely and effectively. Why not try it today?

Download the Personal Edition of this Software:
CLICK HERE!

What is Basal Metabolic Rate (BMR)?

The basal metabolic rate (BMI) is the base rate at which your body consumes calories for basic metabolic functions like maintaining internal temperature, repairing cells, pumping blood, powering muscles at rest, etc. In other words, it is the rate at which your body consumes calories when at rest.

Most diet and exercise programs focus on what kinds of food to eat, which exercises are best for weight loss and toning, etc. That's sensible, since both diet and exercise have to be adjusted to maintain a preferred weight range and a healthy body.

But adjusting calories and daily exercise times and types only makes sense when measured against a standard of some kind. Part of that standard is something called the basal metabolic rate.

What you eat and how you exercise are both topics that are important for achieving health and the type of physique you want. But, the basic equation remains the number of calories taken in minus the number of calories consumed equals what's left over to be stored in adipose tissues as fat.

Though every individual has a slightly different rate, the average is about 70 calories per hour. Slightly more when we're awake, slightly less when we are sleeping. Factors other than sleep influence the rate as well.

Internal body temperature is a big influence. For every 1/2 degree (Celsius) rise in body temperature, the BMR increases about 7%. This is easily seen in more extreme cases where we have a fever. If your internal temperature is about 4C (7F) above normal, the metabolic rate increases about 50%. This is obviously not a recommended way to increase calorie consumption.

Certain medications, such as anti-depressants can modify the BMR, leading to weight gain. As a result, anyone on a weight loss diet or exercise program should consult a physician about the potential impact of any prescribed medicines. Taking a prescription medication may be the best thing for your health, but knowing it could cause weight-gain can help reduce any guilt.

A certain amount of fat in the diet is healthy. EFAs (essential fatty acids) are needed for hormone regulation, electrical functions (which take place in the muscles, heart, brain and elsewhere) and other tasks.

After an injury, BMR can change (temporarily) while the body uses EFAs and proteins to rebuild damaged structures and create new tissue. Again obviously, you wouldn't want to injure yourself for the purpose of increasing it, but it's good to factor this in when monitoring calorie intake and consumption.

High-fat foods and refined sugars, however, can reduce BMR since they are lower in fiber and bulk. That slows down intestinal activity and the body will absorb more calories from them before passing through the digestive system. Getting the proper amount of vitamins and minerals can help regulate BMR to keep that process efficient.

Your basal metabolic rate is also greatly affected by the amount of muscle mass you have. The more muscle fiber, the higher your BMI as muscle, even at rest, burns significantly more calories than fat and other tissues. This is the reason that strength training is so important to a weight loss program. Aerobics and cardio exercises are good to a point, but if overdone can actually break down muscle tissues for energy which can be counter-productive to weight loss. An efficient exercise program will include both cardio and strength training.

BMR is determined chiefly by genetics and general physiological factors. A proper diet that balances fats, carbohydrates and proteins and regular, age-appropriate exercise will help you achieve your fitness and weight loss goals.

You can try this basal metabolic rate calculator to calculate your own BMR.

When trying to reach your goals it's good to know what your basal metabolic rate is and that way you'll know how much you need to exceed it to achieve your desired results.

What Does Metabolic Age Mean?

There may now be some credence to that saying "You're only as old as you feel." "Metabolic age" is a new buzzword in the fields of health and fitness. Is it a fad, or is there something to this idea that you could be younger or older than your chronological age?

Metabolic age versus chronological age
What is metabolic age and how does it differ from chronological age? Chronological age is your age in calendar years. Metabolic age is a number that comes from comparing your Basal Metabolic Rate with the Basal Metabolic Rate average of your chronological age group. Depending on how you compare you are assigned a metabolic age number that can be lower or higher than your chronological age. A metabolic age number younger than your chronological age generally means that you are fitter and in better health than the average, the lower the age the better in shape you are. An older metabolic age points towards being less healthy and fit than your peers and if it’s much older than your chronological age, this should be considered a wake-up call.

Basal Metabolic Rate (BMR)
Your BMR is a measurement of your body’s use of energy and is usually interpreted as the minimum level of calories your body needs in it’s resting state (including sleeping) each day. The generic formula for figuring out BMR is based on gender, age, height, and weight.

It is preferable, though, to use a formula that also takes into account activity level and amount of body fat versus lean mass. Using them in the equation will help give you a more accurate picture as they can dramatically decrease or increase the number of calories needed each day and play a large role in overall health.

Metabolic age and biological age
The terms “metabolic age” and “biological age” are often confused, but they are not the same. Biological age tests have a tendency to be complex and look at a broad scope of physical and mental health, nutritional patterns, and level of physical activity.

Biological age tests are usually administered either by a biological age expert or someone in the health and fitness field who can interpret the data and then make recommendations for healthy lifestyle changes based on this information. A metabolic age rating, however, is information that can be easily accessed and used by most lay people

What's it all mean?
If you have a goal of improved health and fitness, BMR and the metabolic age number are good ways to track your progress. Some over-the-counter tools, such as select body fat and weight scales, now contain these features. One thing we now know is that weight loss and gain alone don’t tell the full story about being at or achieving a healthy body weight. You can be as skinny as a rail and still have too much body fat for your height and weight. Knowing your BMR and metabolic age can help you make educated decisions about calorie consumption, activity, fat loss, and how to keep and gain lean mass.

Scientists are still researching the concept of metabolic age and its usefulness. This being said, you would not want to take the age rating from a metabolic age test and use it to make medical decisions. But it is useful as a comparison for measuring changes in health and fitness.

There's something about seeing that metabolic age number that can be either dire or inspiring.

Receiving a metabolic age, from a scale, that is substantially lower than your chronological age means, according to the data that the scale used, compared to the average person in your age group, you have more muscle mass, less fat, are more active, and can consume more calories.

Gone are the days of letting that generic number on the bathroom scale have the last word on your weight and fitness. Metabolic age can give you greater insight into your health habits and can help put you in charge of your health and well-being. Let’s face it – feeling a little younger than our years is a state of being that many of us aspire to. Being motivated by reaching a younger metabolic age could help get you there.

When is the Best Time to Workout?

Depending on your definition of a workout, as in how intensive or how long you wish to do it, you can conduct your work out anytime in the day.

Personally I've been heading to the gym early in the morning.  I start work at 9am so, waking up at 6am and being at the gym by 6:30am gives me ample time to work out and go about my other fitness routines (ie. healthy meal prep, destressing… etc).

If you lead the stressful working lifestyle that I do, then you'd realise why I am a bit reluctant about setting time after work to head to the gym. Long meetings, last minute appointments, after work calls and discussions, office dinners and so many potential excuses can really break up your routine, discouraging you from making it habitual.

Starting it at the beginning was tough as I've had to get myself into the routine of waking up early and even then I had a hard time trying to keep myself awake the rest of the early part of the day as I tire easily.

However, I realise all these was a temporary experience during a period of adjustment.  After 2 weeks of keeping at it,  I realise I was feeling much better.  In fact, my early mornings, getting my blood all pumping through my body was a great way to start of the day.  I started the days more alert and just enough energy to last throughout.

So, personally I'd recommend a morning session, whether it's hitting the gym, yoga, stretching or a simple jog around the neighbourhood. Just make sure you get to sleep early too!

There's nothing like enjoying the bright sunshine of the early morning sun on your skin as you workout early in the day! 

Of course, the best is to consult with your personal fitness instructor to check your exercise plan, your goals and targets.

Enjoy exercising!

The Five Green Juice

We've always known the health benefits of drinking the right fresh juices and even more so, anything that's green has good all natural health contents.  To top of these good points, eating fruits and vegetable raw is a sure way of getting the best out of them!

Well, my aunt, who has always been a health fanatic recently gave me a simple fresh juice mix. I did not doubt for a second that the concoction would be a power drink full of healthy benefits.  Afterall, how wrong can you go with raw freshness in a vegetable and fruit mixture.

The Five Greens

1. Cucumber
2. Celery
3. Green Apples
4. Green Pepper
5. Bitter Gourd

Juice up all the above in a juicer.  It's no science how much of each of the above you need for the mix, but after mixing up the drink a few times, I find changing the number of green apples I use, changes the sweetness of the drink. 

At first the taste of the bitter gourd might take a bit of getting use to but after that, the drink is simply refreshing! Great for a "wake-me-up" in the morning as you blend your juices before heading out of the door to work or as a "pick-me-up" after a long day.

A full glass of the drink not only give you your complete daily dose of vegetable and fruit nutrients, it also helps in detox program and special low fat dietary programme.  My aunt tells me that it helps to lower cholesterol levels as well.  If I break down the health benefits, I'm sure it does a whole lot more as well. Try it!

Weight Training for Weight Loss

Say the words "weight training", and many people think bodybuilders and big muscles. This is a media myth.

Weight (or strength training) is an integral part of maintaining overall health, physique, muscle tone, and... fat burning.

You do not get big by lifting weights! Not unless you are eating excess calories (and generally lots of calories). And even then the average women (for example) is not predisposed to having physically large muscles.

Add to this that many body-builders are using all sorts of steroids, supplements, and pills.... And some female bodybuilders take quantities of male hormone. It is very unlikely that you will get big from a typical weight training program.

How Does Weight Training Lead To Fat Loss?

When choosing to lose weight, many simply change their diet. Maybe some will combine this with good aerobic exercise. But what many don't know is that weight training can also contribute to fat loss. Muscle tissue burns fat, and the act of increasing muscle, increases the rate at which the body can metabolize energy, and ultimately burn fat.

Obviously just lifting a few weights by themselves will not constitute fat loss - but the combination of the right diet, exercise and weight training will give you the best chance of achieving your weight loss goals.

Weight Training the Simple Way

Weight training does not mean you have to go out and join a gym (membership can be expensive)! You need to find what works for you. Weight training can be done simply by buying a few barbells and dumbbells and a bench. It's really that simple. There are, of course, gym machines around which will allow you to perform a far more diverse range of exercises.

Aim to do your weight training 2-3 times per week. Any more is not recommended for beginners. There are a number of books around describing various weight routines - including Tom Venuto's excellent e-book Burn the Fat. His program is all about diet and exercise for fat loss.

Abdominals - I Want A Flat Stomach!

I'm sure all of us have seen those exciting infomercials selling the latest ab machine. With a single machine, it seems that you turn into a muscle-bound hunk (if you're a man), or have a wonderfully sculpted and tanned body (if you're a women). It seems to good to be true. Well it is.

Doing abdominal exercises will strengthen your stomach muscles, and maybe even build some small definition. But if its covered with fat who will see that fabulous six-pack?

Abdominal machines will not strengthen your thighs, give you big biceps, or burn all that tummy fat.

However, increased lean muscle mass - leading to a fat-burning metabolism, healthy eating, aerobic exercise, and a variety of weight training - will help you lose weight!. This advertising borders on the deceptive. By all means get an abdominal machine (they can certainly help you work your stomach without straining your back or neck) - but that does not mean you turn into a TV model!

Exercise and Fitness

Exercise and fitness are an effective part of any weight loss program. It's a simple equation - to lose fat, you must burn more calories than you take in from food. The reality is - most of us hate it! Not enough time, too hard, and... so we go back to sitting on the couch.

Finding the motivation, time, and right weight loss exercises cause us to stumble. Yet exercise is important for so many areas of our health (mental well-being, metabolism, fat loss, heart condition, and longer life).

We don't spend any money on exercise or fitness, and we don't invest anything into it. Its not surprising we give up so easily.

Exercise + right eating = weight loss

What Exercises and How Much?

Regular exercise can speed up your metabolism, thus burning more energy - and fat. What is aerobic exercise? For many of us, it conjures up those images of sweaty gyms, wearing a large T-shirt, and watching all those others wearing their tight leotards moving so well to the music.

But it does not have to be this way. Aerobic exercise can be any cardiovascular exercise that is sustained for a long period of time. This could be 25 minutes of walking, running, in-line skating, even time on the rowing machine.

There are many different ideas as to "how long is enough?". Some recommend shorter bursts (20 minutes), while others recommend an hour of cardiovascular activity. The fact is, for many of us - it is very hard to find the time - a lifestyle change is needed.

Start small and work up - aim for some exercise 3 times a week. It doesn't mean you need to sign up with a gym - and if its hard to get outside, you can look at getting some of your own fitness equipment (such as a rowing machine, or exercise bike).

When is the best time?

Despite there being a lot of diet plans, supplements, and pills that assist in weight loss (some will work for you and some won't). The healthiest way is to include some kind of exercise program into the mix - the benefits are many.

Most people find that exercise first thing in the morning works best. It leaves you with a feeling of well-being all day - and also kicks your fat-burning metabolism into gear for the WHOLE DAY. If exercise is done at night, you generally go to sleep soon after (where your metabolism goes way down).

Some recommend not eating anything before the morning exercise, while others recommend eating breakfast. Find out what works for you - if you can happily exercise on an empty stomach, then do so. But don't forget to eat breakfast afterwards!

Welcome to Make Fit Happen

 
I just started this blog to feature the numerous collection of information about fitness and health, as much as I can gather from all the resources online.  Of course, having started this site to help myself, I am hoping that it will help you as much as it will be helping me on my journey towards being fit for life.

The Internet is certainly a wonderful place to browse around and find what you need, but it can get a bit intimidating when you find so much information online pertaining to what you are looking for an eventually you become even more confused with conflicting ideas and information.
Oh you must also be curious about the name… Make Fit Happen.  Well, isn't that what we are all trying to do?
Make FIT Happen, my friends! ;-)
Oh, one more thing... make sure you take in all the information here in discretion, ok?  If you are not sure about the tips and ideas given here, do clarify with a health consultant, your doctor or your fitness professional. ;-)