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

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