• Eat 5 small meals a day – this increases the thermal effect on food, which means your metabolic rate is raised. Further, less of your intake gets converted to stored fat as they get used up often, in between your small meals.
• Eat Salad – put the dressing on the side! You’d be amazed at how much dressing they pun in a Caesar salad. By the way, please dip it, not drown it.
• Eat Slow, Drink plain water along the way and stop eating before you’re full.
• If you need to sin, half or quarter it. Enjoy your cake and ice cream. Just don’t indulge too much.

Copyright Sharm (Hisham Musa), TeamFitnessGuru.com™ 2009
Email: sharm@teamfitnessguru.com Mobile: 91090995

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 and lowering food intake – “.. if energy needs exceed energy intake, weight loss will occur… Assuming a resting energy expenditure (REE) of one calorie per gram and a 2000-calorie per day, a realistic weight loss of one to two pounds per week can be achieved by reducing energy intake to 1000 – 1500 calories per day.” (ACSM’s release on Losing Weight, Keeping it off).

2)  For some of us who start a workout program, we are usually enthusiastic about it. However, these feelings may dissipate and may result in you quitting the program. (eg: New year’s resolution). Here’s 7 things you can do.

Written by Sharm. TeamFitnessGuru.com 2009.

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 University, (NTU) with 7 distinctions. He also has a Bachelor’s degree from the National University of Singapore (NUS) and Postgraduate in Physical Education and Sports Science from NTU. Armed with international certifications, memberships and affiliations with the American College of Sports Medicine & National Academy of Sports Medicine, he stays current with the latest in the fitness and nutrition industry. He is NCAP 3* certified and is undergoing TRX Master Trainer development. His expertise have been featured in ChannelNewsAsia’s documentary – Vanity the Slim Society, Ch5 & Ch8 Lose To Win Reality TV, The Straits Times, & The Sunday Times. Magazines: Shape, Timeout, Women’s Weekly (Panel of Experts), The Finder, Her World. He is the owner of FitnessBootcamp.sg – the most creative fun group fitness workouts that has more than 500 individual signups in 5 months, with clients losing 10kgs of FAT in 3 months. Sharm shares how you can lose weight and get fit fast at Teamfitnessguru.com

Copyright TeamFitnessGuru.com™ 2010

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 to lose weight:

Beware of the Crash Diets

Most people think that trimming down the calories can alone shed off their unwanted excess. Probably this is because of advertising fads promoting low-calorie food products and beverages. What people don’t know is that it could be dangerous to decrease their calorie intake to way to below the required levels. Burning fat requires a lot of energy and since there is not much energy in the body to facilitate metabolism of fat (due to the drastic reduction in caloric intake), it will run at a very slow pace resulting in fatigue, illness and a weakened immune system.

A low-calorie diet

A low calorie diet is also compensated for by the body by burning muscles. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off. And this weight would be made up mostly of fats. And since fats have more volume per mass than muscles, they end up having the same weight as before but look even bulkier. In losing weight, one should keep in mind that they should lose excess body fats only.

What should you do instead? You can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.

Eat Properly

One may have considered junking the crash diet option but he should also not forget to watch what he is eating. Variety must always be considered so that one may be able to get the necessary nutrients from his diet. It is also healthier to eat food which are roasted, steamed or broiled rather than fried. It is also important to include a lot of fiber in the diet. Drink lots of water – frequent rehydration is a necessity.

Pump Up lean Muscle Mass

Muscles burn calories when they work; they even do so at rest. Unlike fats which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round. With this fact in mind, one can start weight loss by increasing muscle mass. The more muscles built, the less fat will be left. This is attainable by working out with resistance exercises.

Engaging in Aerobic type of exercises (Running, walking, jogging)

Aerobics exercises are not only good for the heart by increasing cardiovascular endurance, they also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metabolic process more efficient keeps your metabolic rate high. This continues to be the case even after you’ve stopped the exercise for a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.

Extra “Push”

Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side-effects. For that extra “push”, one can try out taking food supplements. Afterall, 95% of these products out in the market actually does good.

On Taking Diet Pills

I do not recommend anyone to take thermogenic supplements. Over-the-counter diet pills affect the amount of weight one loses as well as how long one keeps that amount of weight off. However, one must be wary of the side-effects of these diet pills. If you must, faithfully follow the instructions provided for in the packaging. It is also prudent to consult the physician anyway before trying out these drugs and also to find out which type would be best for the individual.

Losing weight does not have to include sacrifices and sufferings. It actually means opening up to a more full and healthy life where one need not have to feel bad about himself looking the way he does, or not being able to do what he wants to do. Losing weight might entail little adjustments plus some discomforts, but as the old saying goes, “no pain, no gain.” Besides fat, what has one got to lose anyway?

Copyright Sharm (Hisham Musa), TeamFitnessGuru.com™ 2009
Email: sharm@teamfitnessguru.com Mobile: 91090995

Sharm is a fitness consultant and personal trainer to many high profile clients since 1998. He is equipped with a Bachelor’s degree from the National University of Singapore (NUS) and Postgraduate in Physical Education and Sports Science from Nanyang Technological University (NTU). Currently he is in the midst of completing his Masters of Science (Exercise and Sports Studies) program in NTU. He also has international certifications, memberships and affiliations with the American College of Sports Medicine & National Academy of Sports Medicine. His expertise have been featured in ChannelNewsAsia’s documentary – Vanity the Slim Society, The Straits Times, & The Sunday Times. Magazines: Shape, Timeout, Women’s Weekly, The Finder, Her World.