Keeping Fit as You Age

October 3, 2007 by  
Filed under OBESITY

It’s a commonplace observation that as you age you have to work harder to keep the pounds off and to stay fit. One major reason is the inescapable biological fact that metabolism slows as we age. Inescapable for now, at least, until medical technology finds some safe way to alter it.

Genetic research into aging is trying, in a way, to do just that. Several studies in the last two decades have pointed to hints about precisely what causes aging. If they get sufficient knowledge of the subject, there is some hope of altering the situation.

Until then, there are several things a sensible person can do to stay trim, flexible and within a healthy weight or body fat percentage range. At any age, diet and exercise are the twin partners required to achieve those goals.

For some, working out an hour per day every day – a five mile run, a long swim, hitting every station on the weight machine – is still feasible. Others will have to adjust their routine to what is realistic for their own circumstances. Don’t ignore the signals that will help guide you to do that. Mild discomfort is to be expected, especially the day after a vigorous workout. Extreme pain is a sign something is wrong.

There are dietary changes that will be needed, too.

As we age there’s a greater temptation to indulge in tasty, but high sugar, high fat foods. We see it as a reward for all the years of hard work and dietary discipline. Unfortunately, we pay a higher price later in life for those than we did in our 20s or 40s.

An occasional dessert is actually healthy, both for your state of mind and the sugar and fat. Both are essential compounds in moderation, though simple sugars are preferable to complex and unsaturated fats are preferable to saturated. Sugar is essential to generating the energy needed for all biological processes. ‘Good’ fats help regulate hormones, neural processes and other vital activities.

Staying active is equally as important as the proper diet. A good walk helps keep the cardiovascular system in working order. Mild stress on the muscles and joints keeps them lubricated and firm. Both muscle mass and bone density reduce dramatically in sedentary individuals.

Studies show that a sedentary 65 year old will have (on average) only 60% of the aerobic capacity of a 30 year old. Those who do no strength training lose muscle mass equivalent to seven pounds per decade. But those statistics are not written in stone. Exercise can help improve them tremendously.

Studies at various universities carried out for 25 years show that runners who continued to train kept almost all their capacity of 20 years previous. Those who engaged in resistance training maintained muscle mass equal to that of ten years earlier. Use it or lose it.

A person who has been idle, but suffers no debilitating disease, can reverse their odds. Start slow and think long term. Pain from overdoing it is one of the leading causes influencing people not to stick with it. Take long walks, then work up to more vigorous activities under the guidance of a professional.

Live a long and healthy life, not just a long one.

Child Obesity and Weight Loss

September 16, 2007 by  
Filed under OBESITY

There’s considerable hype in the news about the incidence of childhood obesity and the risks. As usual, scare stories abound with calls for government intervention and/or large-scale social changes. But apart from the over-the-top reactions, there are some basic facts that remain.

With the increase in the availability and lower cost of food in Western countries, all but the poorest individuals are at no risk of starving. At the same time, convenience foods, fast food establishments and snacks everywhere have made it all the more likely that many will consume too many calories.

At the same time, with the popularity of computer and Internet activities, children (and teens) spend a larger percentage of time being sedentary than in decades past. TV watching and talking on the phone, of course, have been popular for decades. But with the addition of the Internet, hours of physical activity per week has declined for many.

The result is that children today are on average heavier than they were a few decades ago. They also tend to consume more foods high in complex sugars and fat, and less fiber, fruits and vegetables. The net effect is, for some, obesity.

Obesity is measured somewhat differently for children than for adults, as a result of their rapidly changing bodies and metabolic rates that differ. Children often experience growth spurts that would skew any measurement that used BMI (Body Mass Index) primarily. Instead of using BMI alone as a starting point, BMI is combined with age and gender to create a more accurate picture.

Where an adult would be considered (borderline) obese with a BMI of 30 or greater, the CDC (Centers for Disease Control) charts would designate a child as obese at the 95th percentile. The two are roughly equivalent, but it’s necessary to look at the charts for a more careful breakdown.

Percentage of body fat is another important measurement and here again the numbers differ by sex. An obese boy would be identified as one whose body fat was 25% or more of total body weight. For girls the number is 32% of body fat as a percentage of total weight.

One major reason for the difference is simply that females naturally have a higher percentage of body fat their entire lives. For adult males the number is roughly 15% for a healthy, fit individual. But for women the number is around 27%.

As with adults, the way to reduce body fat and excess weight involves the twin partners of proper diet and regular exercise. This will usually involve some lifestyle changes. These are often easier to implement for younger children, and have the added advantage of establishing good habits that typically carry on into the teen years and beyond.

Start on the road to good health young and it will be easier to maintain into adulthood.

Men and Women, Differences In Fitness Routines

September 12, 2007 by  
Filed under OBESITY

Though stereotypes are dissolving with each generation, there are some that persist – in part, because they are based on real differences between men and women.

While some women can and do achieve the upper body strength of some (even very fit) men, the overwhelming majority of males have a natural advantage in this area. Male aesthetic values, the source of which isn’t clear, reinforce this and so they tend to work on upper body more than some other areas, relative to women’s efforts.

Women, in part out of a desire to be seen as attractive, will focus exercises more on buttocks and legs. But here they also have a slight natural advantage for some exercises. A woman’s pelvis tilts at a different angle than a man’s. This effects the style and efficiency of squats, for example. Women will benefit by tilting the feet outward with legs further apart, while not needing to squat so low.

Overall, (most) women have less muscle mass than men (though they have additional layers in the stomach) and a higher percentage of body fat on average. As a result, a well designed female routine focuses less on bulking up, than toning and achieving flexibility. Women are more likely to incur injuries by lifting too much, too soon as they build up.

Men are somewhat less flexible on average, partly due to natural differences in joints, partly owing to attitude. Men tend more often than women to short change their warm-up routines, including essential stretching exercises.

All these differences (and many more) are a matter of degree, of course. Both men and women can benefit by adapting some aspects of the routines of the opposite sex.

Women are more likely to be more open to trying something new or different, such as yoga or pilates. These focus more on being aware of different body parts, in order to maximize flexibility and overall fitness. They focus very little on achieving strength, though this is often (in part) a consequence of a good yoga or pilates routine.

For example, several yoga routines focus on balance. But balance is optimized when all the muscles help support the joints and skeleton at correct angles in a dynamic way. That is both the cause and consequence of improved strength in the muscles that help achieve that balance.

Pilates, in particular, is a coordinated system for achieving better strength and posture and breathing by using one to aid the other. It concentrates more on controlling muscle groups than building them.

Both yoga and pilates and many other systems popularized in the West in the last 20 years or so focus on the integration of mind and body, one helping the other. Both systems are helpful as therapy for certain spine and joint problems.

While men and women will continue to lay more importance on some exercise values – and hence routines – than on others, both can benefit by peeking over the fence to see how the other half lives.

Exercise Is Good For The Young

August 24, 2007 by  
Filed under OBESITY

Individuals under 20 are naturally more flexible, have higher metabolic rates and more energy than those older. But they, too, need to exercise (in appropriate ways) to avoid injury and build strength and endurance, avoid obesity and stay fit.

Particularly today, when there are so many electronic alternatives, young people may exercise less than they should. It’s during the formative years that individuals lay the groundwork for what later become healthy or poor habits.

Kids will usually become quickly bored with routines designed for adults. But the activity doesn’t have to involve organized group sports, either. A gentle jog with an adult, a tennis game, swimming, golf, martial arts, bicycling, dancing, gymnastics and many other sports are enjoyable for the younger crowd.

Kids are usually sensitive to anything that appears inconsistent or hypocritical from adults. Be prepared to follow your own advice and exercise with them. That also helps parents share quality time with their kids outside the house and during activities that benefit both. Parents get the added benefit of monitoring to ensure that the kids are exercising in a safe and proper way.

Like any routine, if it produces pain – even the day after – the individual is less likely to continue. Keep it simple and build up the difficulty and length gradually. Kids are more flexible, but they too need to warm-up and gently stretch before engaging in vigorous exercise. A few minutes of static and dynamic stretching will help avoid injury.

Exercise routines should take into account the age group of the individual child.

Children from about 4-7 should focus primarily on developing basic physical skills, such as coordination and balance. These are the years when motor skills, eye-hand coordination and other things adults take for granted are still fluid. Children take to these activities naturally, as well. Jumping rope, hopscotch and other simple activities help guide the development of these skills.

From the age of 8 or so, exercises can become more vigorous in order to keep that active metabolism from turning food into fat. Here again, though, adults need to guide kids in order to build good habits and avoid injury. Weight machines are almost always a bad idea for pre-teens, for example. They’re risky and unnecessary.

Gymnastics, by contrast, helps build on those basic motor skills learned earlier while developing strength, balance and keeping the endocrine system active and healthy.

For teens, the field is wide open. They have the basic bone and muscle structure that gives them the potential for high performance activity in a wide variety of activities. But here, too, the possibility of injury remains for those who don’t get the proper guidance.

Teens are inclined to roughhousing and rebelliousness. Give them an outlet that directs all that energy and independence to the achievement of positive goals – fitness, endurance, high scores.

What Is Fitness?

August 20, 2007 by  
Filed under OBESITY

Aristotle helped define the standards of fitness 2,500 years ago when he taught that a thing that suits its purpose well is fit. Fortunately for us, the cardiovascular system, lungs, skeleton, muscles, endocrine system and all the other amazing components of the body function for our purpose: to live well.

Exercising aids fitness in numerous ways, each involving one or more of those systems.

Increased physical activity causes the heart to work harder than at rest. That increases blood flow, floods tissues with fresh oxygen and removes cellular waste products.

Exercise causes the lungs to draw in extra oxygen to bathe the tissues and help power the heart. Exhalation removes carbon dioxide, a waste product of certain biochemical reactions.

Regular, moderate exercise helps raise HDL (High-Density Lipoprotein) cholesterol (the ‘good’ type). It helps regulate blood sugar levels and converts stored fat into sugars that are used to provide energy. That process also prevents obesity.

The other benefits of a regular fitness program are more obvious and usually among the more direct goals of most people who make the effort: increased muscle mass, toned legs, buttocks, arms, stomach and healthier looking skin. Along the way, the individual receives the added value of greater strength, improved balance, higher endurance and (often) a better frame of mind.

Different types of routines will emphasize one area more than another. Aerobic routines help the cardiovascular and pulmonary systems, weight lifting focuses on building muscle tone and mass, yoga and pilates helps balance, flexibility and muscular control. But each of these, and several more, help more than just the intended focus group. The body is an integrated system and improving one area almost always has beneficial consequences for others.

All those benefits, at least to a moderate degree, can be had for minimal daily effort. Moderate intensity activity for 30 minutes per day, at least five days per week, will go a long way toward optimizing fitness.

A brisk walk, taking the stairs up one or two flights, a short daily jog, jumping rope and many other simple activities can be carried out with no special equipment or training.

More intense activity, done properly, can raise that level even further. A vigorous tennis game, a few laps in the swimming pool, an hour on the treadmill or exercise bike, or any of a dozen others, can raise your fitness to a peak with only a moderate investment of time and money.

For the truly committed there are, of course, a thousand and one classes at the gym, and every conceivable kind of home fitness equipment to fit a variety of budgets. A daily routine using free weights, followed by a good jog around the park will keep all systems functioning well.

And, as Aristotle taught all those centuries ago, to function well is to live well.

2 Hours Can Save Your Life

August 20, 2007 by  
Filed under OBESITY

By Craig Ballantyne

Its much easier to maintain a healthy level of low body fat than it is to lose 10-15% body fat and 30 lbs or more. But it can be done. Pick up any fitness publication these days and you will find amazing transformation pictorials. Check the timeline. It may have taken these people 3 months, 6 months, or even a year, but these people have made incredible journeys.

Were they less busy than other overweight individuals? Are people too busy with appointments? If that is a problem, individuals should schedule an appointment 2-4 times per week with the gym just like it was any other business meeting. Spend a half-day on the weekend shopping for an accomplished personal trainer that can give you a program that requires only 2-4 hours per week. C’mon, 2-4 hours per week, who can’t spare that?

What type of exercise should you do? As mentioned, the more muscle mass you have, the more energy that will be spent at rest due to an increase resting metabolic rate. Next, you have to do lots and lots of running or biking right? Well, no, not necessarily. Aerobic exercise certainly is beneficial to a healthy cardiovascular system and is important for the performance of some sports and it is likely one of the best methods for obese individuals to lose weight. If nothing else, it should improve some health parameters.

Aerobic endurance exercise has traditionally been used in the treatment of type 2 diabetes but its effects on long-term glycemic control is small. Researchers found that resistance training helped increase muscle mass and improve long-term glycemic control in an elderly type 2 diabetic population (Eriksson et al., 1997). Chronic exercise training in diabetic rats was associated with reductions in basal glycemia, and such reductions did not occur in sedentary diabetic groups (Farrell et al., 1999). Therefore, exercise programs should focus on increasing muscle mass because muscle in the prime user of blood glucose.

Tremblay et al. (1994) showed that vigorous exercise (high-intensity interval training) favors negative energy and lipid balance to a greater extent than exercise of low to moderate intensity (traditional aerobic exercise). Moreover, the metabolic adaptations taking place in the skeletal muscle in response to the interval program appear to favor the process of lipid oxidation. This study compared traditional endurance training against high-intensity interval training. Even though the interval training expended less energy per training session, the subjects lost more body fat than those performing regular endurance training.

If you are super busy, simply split your training time in half or thirds. A 15-minute walk two times a day plus as little as 15 minutes of resistance training can pay off. Aim to burn more and more calories every exercise session. Up the intensity! Yearn to lift 5 lbs more weight this week, or get another 2-3 reps per set. Improvement will equal results. Don’t get put off by the people that do have 2 hours to train. Realize there is a point of diminishing returns…think about it, unless you are a competitive athlete, are you really getting much more from spending 45 minutes running as opposed to 30 minutes? Very soon you will realize that there is nothing to slipping in some fitness to your workday.

You set goals for retirement savings, for business performance, for golf scores, why not some fitness goals? You get professional plumbing help, you have a professional cleaner clean your clothes, so what’s wrong with asking a fitness professional to fine-tune your body? What one of these people can teach you in 1-2 hours is something that will last a lifetime!

To be optimistic, it is simply a problem of education and exercise, moderation and muscle mass, teaching and training. For the amount of commercial time an adult sits through during an hour of prime time TV (about 15 minutes), one could easily read an article from a fitness magazine detailing and outlining a fitness regimen for success against weight gain. Surely, in this society that allows one to operate fitness equipment while watching television, there is an opportunity to fight against fat. There are 168 hours in a week. If you train, that only takes 2-4 hours, plus 1-2 hours for travel and showers, etc. That leaves you approximately 160 hours for work, friends, family, sleep, and T.V.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit

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How to Reach Your Fitness Goals AND Watch TV

July 31, 2007 by  
Filed under OBESITY

By Dan Patterson

Here’s a sad truth that arguably a large contribution to the obesity problem in the U.S.: Americans watch a lot of TV. Here are some interesting statistics from

* The average American home has the TV on for 8 hours a day
* The average American watches 4 hours and 35 minutes of television each day
* The average American household is 2.55 people, but the average home also has 2.73 televisions

Statistically, we have more TVs per household than we do people in this country! We have very quickly become a lazy, entertainment seeking people. No wonder we have such a large problem with people being overweight and obese. This is no news flash, but when you’re just sitting in front of the TV you are contributing to an overall sedentary lifestyle – a lifestyle that is proven to be prime ground for becoming overweight and obese.

The purpose of this article is not to suggest that everyone turn off their TVs for good (although that might not be a bad thing), but rather to suggest that we could all at least make some good use of the time spent sitting in front of the TV.

So how can we make this time more productive? Actually get up and do something rather than just watching the tube! Either during the show you’re watching or at least during the boring commercials, get down and do some pushups. During a standard commercial break you could probably get in at least 20-40 pushups depending on your fitness level. Then maybe during another break do some crunches or other body weight exercise. The idea here is that if you’re going to sit around a watch TV, at least do something productive and helpful towards achieving your fitness or weight loss goals.

Here is a short list of exercises that you can easily do at home that require little or no equipment that you could do while watching TV:

* Pushups
* Wall Squats
* One-Leg Squats
* Quick Jog Around the House
* Chair Dips
* Angled Calf Raises
* Anything with Bands or Free Weights that you have at home

Get creative! You could even come up with little mini workouts you can do, or even have a competition between you and other people watching the show. See who can do the most pushups before the show comes back on. That way not only are you getting in some good exercise, but you’re also have a good time with those around you and motivating each other to achieve your best.

About the Author:
Dan Patterson is an editor of

Our goal is to help people learn to gain muscle and use techniques for natural weight loss.

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How To Get Back In Shape

July 29, 2007 by  
Filed under OBESITY

By Edward Curtis

Before starting to work out make sure you get a full physical from your doctor and a letter stating it is ok for you to do physical activity. Many gym and aerobic centers will require this before letting you start.

Depending on how long it has been since you last did regular exercise it is recommended that you start off slow and gradually build up your workout to harder levels.

It is generally recommended to start off at the gym with just the treadmill and the lifecycle for the first week or 2. This is to wake the muscles up and to slowly get you prepared for a harder workout. You will generally want to find a speed on the treadmill that is a pace you can keep up with little discomfort and do it for 20 minutes. After this take a 5 minute break, stretch a little and have a drink of water, then go back and increase the speed just a bit then do another 20.

Remember that pushing yourself too far is taking a gamble that you may not be able to live with. In a casino you can put everything you have on the roulette table and maybe you win and maybe you lose, but in the gym if you push too hard you can die, so take things slowly. Many people make the mistake of getting back into an exercise program and going all gun ho an trying to get back in shape in just one hour, well let me tell you this will not work. The only thing this will do is make you very sore the next day and you will not be able to workout that day, and it will make you lose interest fast in the gym. Discomfort in ok pain is not. Depending on how long it has been since you last worked out, I recommend working out 4 or 5 days a week. This may seem like a lot but if you were trying to win a poker tournament you would go to a casino or an online casino and poker room to practice almost every day right? So you will have to do the same with the gym.

Working out 5 days a week does not necessarily mean you have to go to the gym every day. I recommend the gym 3 times a week and the other day or 2 you can just go for a long fast paced walk around your neighborhood. Try to vary the things you do so that you do not work out the same parts of your body 2 days in a row.

Most professionals will tell you that if you work out your arms and chest on a Monday do not exercise those muscles again for at least 48 hours. This is to give the muscles time to heal and grow. It is this straining and resting of the muscle that makes it grow not just the working it out. If all you did every day was work the same muscle group in a few days the muscle would be more likely to tear in a painful experience and the only thing you will be able to do for several months will be playing in an online casino from your laptop in bed.

Edward Curtis, is editor of the

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How to Get Started with a Fitness Program

June 27, 2007 by  
Filed under OBESITY

By Yuri Elkaim

Step #1 – Walk at least 30 minutes every day

Walking is one the most beneficial activities we can do. It is low stress on the body and has tremendous benefits when it comes to building an aerobic foundation, reducing body fat, and maintaining adequate range of motion in your joints.

Choose walking whenever you have the chance be it going to work, to the store, or anywhere else. Grab a partner or join a walking group to give you some extra motivation and accountability.

Step #2 – Engage in moderate intensity aerobic training 2-4x per week

Walking is a great start but we also have to ensure that you’re pushing your cardiovascular system a little more than normal. Instead of using your heart rate as a gauge (many people find this tedious) you can use what I call the “Talk Test”. The Talk Test ensures that you can carry a conversation while exercising. This would be appropriate for your walking.

But now that we want to step up the intensity, you need to get to a point where maintaining a conversation is no longer easy to do. You’re beginning to hear that “huff and puff” of your breath. Choose any cardio/aerobic activity that you enjoy – running, biking, elliptical, swimming, sports, etc…

We want to do this type of cardio/aerobic training 2-4x per week for at least 20 minutes.

Step #3 – Strength Train 2-4x per week

Resistance (or strength) training is absolutely critical to developing lean muscle and burning fat. It will dramatically increase your resting metabolic rate, strengthen and support your joints, and leave you feeling strong and energetic.

This type of training can take the form of body weight exercises (ie. push-ups, pull-ups, lunges, crunches, dips, etc…) or any other method which will stress your muscles (ie. free weights, tubing, etc…).

These workouts should be well balanced attending to all the body’s musculature and don’t necessarily have to broken up into “chest-biceps” type routines. I prefer using full-body functional training which means that we train movements and not muscle groups. This is the most effective for developing total body strength, balance between muscle groups, and is the most effective for those looking to lose weight.

For starters, choose 6 exercises and do 3 sets of each for 10-15 reps with a weight that will challenge you by the last few reps.

Step #4 – Stretch on a daily basis (and especially after exercise)

Stretching is crucial in order to maintain muscle flexibility and fluid body motion. The last thing you want is to be strong and have great musculature but limited in your range of motion (especially for athletes). Having a good degree of flexbility is also correlated with a reduction in injuries.

Stretching after (not before) your exercise sessions is recommended and helpful in restoring normal muscle length, especially since the muscles have just been subjected to increased loads and have most likely built up a good amount of toxins (ie. lactic acid).

Hold your stretches for 20-30 seconds (without bouncing) and breathe deeply to help further the stretch and deliver oxygen to the muscles. Activities like yoga are great for keeping the body limber.

Do you want to get in great shape but still not sure how to do so and don’t necessarily feel like spending hundreds, if not thousands, of dollars on a trainer?

See how Fitter U™ can help you today!

Yuri Elkaim is a Certified Kinesiologist, Registered Holistic Nutritionist, former Professional Soccer Player, the Head Strength & Conditioning Coach for the University of Toronto men’s soccer program, and regarded by many as Canada’s leading Fitness expert. His trademarked Fitter U™ program is the world’s only 12-week body shaping fitness program for iPod/MP3 players, guaranteed to help you lose weight, burn fat, and feel great with only 3 workouts per week. For more information on his Fitter U™ program that will help you achieve the body you’ve always wanted in just 90 days visit

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Fitness Habits and Losing Weight

April 18, 2007 by  
Filed under OBESITY

By Eric Cho

These days just about everyone you meet is looking to lose a few pounds. In fact, obesity is the number one health problem facing the developed world today. Fitness habits and losing weight go hand in hand in resolving this issue.

Some may think that the answer is pretty straightforward. The basic theory is that in order to lose weight a person must take in fewer calories than are burned for the same 24 hour period. However, calorie reduction which happens too quickly will cause the body to think it is starving and thus it begins to store fat so that it can be used later by the body as a food supply.

That means that in order to be successful in reducing calories it will need to be done slowly while increasing the level of fitness. Physical activity is an important part of the formula to lose weight.

There are simple things that a person can do to increase their fitness level. Too often it’s assumed a gym membership is a requirement and although that might be nice, for some people not being able to afford a gym membership is not a valid excuse for not getting fit.

Walking is not only cheap it is the best activity for both burning calories and keeping your heart healthy which is also very important. When a person is extremely out of shape, first consult with your doctor and once the go ahead is given, start slow for example go for a walk around the block.

Increase the speed of the walk or the duration of the walk as fitness improves and then incorporate some hills. If jogging is preferred it can also be incorporated into the workout.

Another option is to purchase fitness equipment for the home. This equipment can include rowing machines, treadmills, stationary bikes, and ski machines.

A treadmill takes up space but overall it is a great choice but they aren’t cheap. Stay away from bells and whistles and finding an affordable treadmill will not be a problem.

Stationary bikes have been around for a long time and they are also a good choice. They take up very little room, are low impact, and a great place to start getting into shape.

Rowing machines will give a total body work out and they have minimal impact on the joints which is beneficial for anyone with joint problems. However it can take a little bit of practice getting used to.

Ski machines are also a good choice for a full body workout however they do take up a fair bit of space. If space is no problem, they are an excellent choice but do start slow as injuries can occur.

Now that exercise equipment options have been covered, food now needs to be addressed. Start by doing a calorie calculation to determine the current calorie intake then reduce this by 250 to 500 calories a day. Do not reduce calorie intake by more than 500 calories or the body will go into starvation mode. To lose weight a man should be taking in on average no more than 2000 calories and a woman on average no more than 1500 calories. Of course if the daily activity level is really high then calorie intake will need to increase as well.

Fitness habits and losing weight go hand in hand because you cannot have one without the other. Combining calorie reduction with increased physical activity is the start to successful weight loss.

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NOTE: The contents in this blog are for informational purposes only, and should not be construed as medical advice, diagnosis, treatment or a substitute for professional care. Always seek the advice of your physician or other qualified health professional before making changes to any existing treatment or program. Some of the information presented in this blog may already be out of date.