Recommended Weight Loss Figures

1)  If you’re on a weight/fat loss program, you’d want to aim for a loss of 0.5 to 1 pound of bodyweight per week, which translates to about 1kg to 2kg a month. Research have shown that this rate of weight loss is healthy (it sheds off and stay off). This is also in accordance to the American College of Sports Medicine guideline. You can achieve this by exercising at least thrice a week... Read more...

Postural control

I’ve just finished presented a review paper on postural control at NTU – part of the presentation is about doing crunches effectively. Do allow me to share you with here. It is more effective doing crunches on a fitball than on a flat surface. While we can do regular crunches on flat surface, Garcia 2000 found that doing crunches on labile surfaces such as the fitball modifies the way... Read more...

How can exercise improve your mood?

Feeling down? We always hear/say that working out improves our mood – here’s some scientific stuff that you may want to know what working out does to you. 1) Makes you smarter! – Brain imaging studies show that exercise boosts activity in the brain’s frontal lobes and the hippocampus. Exercise keeps these brain-derived neurotrophic factor cells healthy in a way that even playing... Read more...

How to lose FAT safely?

People who want to lose weight usually, and foremost, think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the reduction in your food intake, it may even be dangerous to one’s health if the reduction is drastic. So how does one lose weight effectively and safely? Here are some points one should consider when trying... Read more...

Fitness and Diet Strategies for This Week (14th May 2009)

1. If you’re sick, REST. Exercising will only suppress your immune system. Start again when you’ve recovered. 2. Stretch to be flexible – it also reduces the chances of injury, and improve your fitness performance – for better form and range of motion. 3. Make daily notes of your exercise activities. Place them somewhere visible, such as your fridge. Aim to do better everyday. 4.... Read more...

Diet and Fitness Strategies (21st May 2009)

Dear Friends, Hope everyone is well – eating healthy (5 small meals a day, before 8pm) and working out (at least thrice a week).  If you’re sick or have flu symptoms, please rest – do not workout. If you have been procrastinating and putting off your workouts to get fit, TAKE ACTION NOW. We have an application for you to log down your food intake – you can find it on our website,... Read more...

How to start working out again after a long break.

Written for an international magazine in October 2008. It’s been some time since your last workout.. Here’s some things to consider when you want to start exercising again. Click here to read more. Sharm (Hisham Musa) is a fitness consultant in Singapore to many high profile clients since 1998. He is equipped with a Master of Science (Exercise and Sports Studies) degree from Nanyang Technological... Read more...

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