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For 2010, fitness takes a turn toward the practical
A basic rule of building design, made famous by architect Louis Sullivan, is: "Form follows function." That is, if an object is to perform a certain function, its design must support that function to the fullest extent possible.

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Losing weight is not as difficult as many people believe. Quite often the greatest resistance to losing weight is in the mind and if you are able to overcome these mental blocks weight loss is as easy as breathing. Essentially it requires that you get into the habit of allowing your body to burn up the fat that will accumulate in your body every time that you eat.

There are certain types of food that cause the fat in the body to accumulate and you can lose weight by just shunning these foods. These are items like alcohol, bread, pasta, fried foods and sugar. Make it a point to eat only such foods that do not contain these items and you will find yourself dropping those pounds easily. Do this for a couple of weeks and watch the difference you make to that weighing scale. These substances which you have now avoided are those that create fat, slow the metabolism and reduce your energy. So just by bidding goodbye to them, you will find that your energy levels have increased; you are eating better and also feel and look fitter.

One of the reasons that people do tend to overeat is that they do not have a fixed routine for their meals. As a result, when they do start eating they are already starved. This makes them eat much more than they would normally eat, quite a lot of which is totally unnecessary. These extras would only get into your body as fat and add to your weight instead of reducing it. So see that you have fixed mealtimes and always eat quantities of food that are just enough for your calorie intake.

Snacking is another reason why people put on weight. These snacks are always in addition to their regular meals and would therefore make for extra calories that could upset any dieting program. There are times when you are forced to snack because of uncertain work schedules, but try and make these snacks healthy ones. Cut out the fried food and go for fruits or salads and nuts. These can help your diet.

Have a regular exercise routine. Even a regular walk of a couple of kilometers every day will make a lot of difference and help you to consume the calories which in turn would burn up the fat and help you to reduce weight.

Losing weight is easy if you are sure of the calorie intake that is necessary for your body. Though this is normally about 2000 calories, this could vary depending on the age, sex, height and lifestyle. You require to reduce your calorie intake by 3500 calories if you want to lose a pound of weight. One can safely reduce 500 calories from ones diet, per day, without any ill effects. The best way of doing this is to reduce your calorie intake by 250 calories and increase your exercise routine to burn the other 250 calories.

Drastic dieting or fasting is never recommended for weight loss. This is not an easy route to take and can upset the metabolism and have other side effects that the body may take a long time to recover from.

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There's a whole bunch of guys that will tell you they want to lose some body fat and weight. The thing is, most of them never get it done. Besides the ones that never even try or never take it seriously, the rest fall victim to not knowing how to stay motivated. I can promise you that if your motivation isn't what it should be, you will fail. So let me give you four simple questions you need to answer in order to keep your motivation level high. You should definitely write down each answer and keep them somewhere (it gets better results).

Here's why this works. When you first start your workout you probably will not enjoy yourself. Believe it or not, it won't be anything like the fitness infomercials on television. You won't be smiling, looking cool with bulging muscles. Instead you will be tired and in pain. This time of adjustment is when surrender is most likely. But with these questions you will always be able to call on your deepest driving motivation. You can then use that as fuel to keep going.

1. What improvements do you want to make to your body? Don't think about the negative things you want to lose, instead think about the positive things you want to gain. Picture that new body in your mind and write a detailed description of it down on paper.

2. Why do you want to build a better body? You must be honest here. If you are looking for more attention from women, write it down. Whatever the reason is, more confidence, more energy, get stronger; there is no wrong answer - just write down your real and honest motivation.

3. How are you going to achieve your goals. Your fat loss program should consist of strength training at least three days per week and 2 - 3 days of cardio per week on days when you are not strength training. It should also include a good nutrition plan, because if you don't eat right your results will be minimal or non-existent.

4. On a scale of 1 - 10 (10 being the most), how bad do you want it? Sticking to a fat loss program requires more discipline than others do. So if your answer is not eight or higher, you don't even need to waste your time trying. Yeah that's right, you read what I said. If you don't really want it you will quit. Nobody can give you the desire, that's up to you.

The next time you are tempted to quit, skip a workout, or break your eating plan; look at the answers you wrote. Take a minute to really reflect on them and you'll be able stay committed. Until next time, train hard and train smart.

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Jill S. Brown: 10 Kick in the Pants Fitness Tips for 2010
More than any other resolution, and maybe it's because I'm a fitness trainer, I hear about weight loss goals and diets.
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Women gain weight after pregnancy-this is true for all women who just gave birth whether they are slim before pregnancy or not. However, some women are lucky. They can easily get rid of the excess weight they have gained even with minor dieting and exercising. But others just could not lose those unwanted flabs. If anything, they seem to be piling more on weight.

If you are one of those who have serious issues on weight gain right after delivering your baby, get to the root cause of the problem. Normally, you will begin to lose the pounds when you deliver because baby weight is already gone in addition to fluid weight.

Fluid Retention/ Bloating

You might feel a little fat especially in the middle because of bloating. 2 weeks after pregnancy, check your hands if they look a little pudgy. If they are, your body is probably suffering from fluid retention. This is when excess water is not properly flushed out.

What you need to do is to cut back on foods that cause bloating such as salty foods and starchy foods. These things hold on to more water molecules than normal. Also, you can sweat it out in order to reduce too much water retention. Try going to sauna or steam salons if you are not yet ready for an intensive workout session.

Thyroid Problem

It is easy to blame weight gain to thyroid problem. Before you suspect it is your thyroid malfunctions, you need to consult your doctor first so they can do some tests. If it is due to this problem, they can prescribe you with some medications to control weight gain.

Hormone Production

After pregnancy, expect your hormones to pose a few problems. Hormone production causes mood swings and often times, post partum depression. This can lead to feelings of low self-esteem. Most women turn to food for comfort which is what generally causes them to gain weight after pregnancy.

Build a support system. Ask your doctor how you can effectively battle this problem. Make sure your family understands what you are going through. Keep in touch with new moms who are also undergoing the same problem so you can be a comfort to each other.

One way to reduce hormonal production is to exercise. It also boosts levels of "happy" hormones such as endorphin. This improves your mood vastly. If you do not want to gain weight after pregnancy, find out what causes it in the first place so you know how to deal with it.

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A balanced pH level not only leads to better health, it can be effective as a weight loss method too. You've heard about maintaining the pH balance of your skin, but what about the rest of your body? Here are some interesting facts and recommendations to help you balance your pH level.

1. A pH of 7 is neutral. Above 7 is an alkaline pH, below 7 is an acid pH. While there are symptoms that point to your body being more acidic or alkaline, it is easy enough to test your urine or saliva with pH paper available from the pharmacist.

2. Everything you put into your body is broken down, leaving a residue - either alkaline or acid ash. Your body eliminates what you don't need - or stores the excess. Too much acidity or alkalinity can lead to health problems, illness and weight gain.

3. Maintaining a balanced pH level is as easy as regulating the food you eat. Different foods leave different residues in our bodies, so in order to maintain a slightly alkaline level, you need to eat the right foods to regain that ph level. If your body is showing an acidic pH, you'll want to cut back on the acidic foods and increase the alkaline foods, and vice versa if your pH is too high on the alkaline side.

4. An acid alkaline balancing diet plan will not only help you lose weight, it can help relieve persistent illnesses and ailments such as nasal congestion, colds and flu, headaches, arthritis, dry hair and skin and more. Making the body more alkaline is widely accepted as an important factor in fighting cancer - so the health benefits are enormous!

5. Make sure you get a comprehensive list of acid and alkaline foods - it's not as straightforward as it seems. For instance, orange juice is acidic in its natural state, but once metabolized, it leaves an alkaline ash, so it is considered an alkaline food.

6. An acid alkaline diet can be the ideal weight loss plan for vegetarians, who often find other diets rely too much on animal protein. Animal protein is highly acidic, and not considered ideal to regain a pH balance.

7. Once you've achieved a balance in your body's pH level, it is quite easy to maintain a slightly alkaline pH by watching what you eat. Your body needs both acid and alkaline to function properly, so don't overdo the alkalinity. Most diet plans will recommend a 70% alkaline - 30% acid diet.

8. Not only is a balanced pH level good for weight loss, it's good for fighting the aging process too. The free radical oxidation that takes place when you eat acidic foods makes you age faster, and vitamins and minerals are not as easily absorbed in an acidic environment.

So it seems, just like your swimming pool water needs the pH levels checked regularly to keep it sparkling, so does your body! A balanced pH level will leave you feeling more energetic, more alert and healthier. If you start an acid-alkaline diet for the purpose of losing weight, you will find it is easy to adapt and include in your everyday life, so your weight loss is maintained, and your health improves too. The secret's in the balance!

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Do you think diet pills work?

I tried two of them and two whole boxes too. They didn't work. Even with exercises.

It depends on the type of pills you use. There are fat burners, metabolism boosters, appetite suppresants, various "blockers." I found that suppressants do nothing for me, reason- I wasn't eating because I was hungry but rather because I wanted to eat. Suppressing my appetite didn't change my eating habits, as a matter of fact they made it worse. When the affects of the pill wore off I was extremely hungry and would want to pig out while waitng on the next pill to take affect.

Fat burners have worked for me at times, usually the ones that increase your heart rate. Unforetunately, they are dangerous and unregulated. I don't recommend taking them.

A study found that most pills work IF you follow exactly the diet and excersice plan mapped out to go with the pills. Catch is, if you follow those plans without the pills you'll lose weight anyway.

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Okay is there a best way to lose abdominal weight?

I use to ask myself this same question years ago when I finally got fed up with my flabby belly.

Did I get my answer? Yes, but it took a pretty long time to face the truth. People now days that are striving to keep or gain that perfect belly are usually the ones that's searching for that miracle pill or ab machine that will miraculously make their ads just disappear, and I was one of them.

The truth is, these so called ab machines and miracle pills created in this modern time are big on talk but small on giving real results. Believe me, there are more refund requests on these things that anyone can imagine. A tread mill will give better results than a pill or ab machine combined.

So if you were thinking about ordering something like that on late night infomercials, please keep your money, or you will be requesting it right back, unless you want to lose your money, instead of losing the weight.

Here's the truth

Ab machines won't work for losing belly weight, but they are good only after you've lost that extra fat in your belly, it helps keep your belly nice and trim. Exercises like walking, jumping, swimming and running will help you lose weight in general, including the weight in your belly.

Lifting weights is also very effective because it builds muscle mass in the body, and muscle burns fat, so you'll have a lot going for yourself if you could build muscle and eat a healthy diet all at once.

It's important to understand that aerobic exercises causes you to sweat and it makes your heart rate go up, which is good for burning calories, thus burning fat all at once.

Bottom line is, there really is no real magic wand when it comes to losing belly weight. Potion lotions and magic pills is what they all promise, but it isn't as good as it sounds.

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If you have been on a binge over the seasonal holidays and indulged in sampling all the delicious food without a thought of all the extra pounds - then not only will you have to loosen your belt but seriously think of how you are going to shed those pounds fast...

Develop an exercise plan...

This is the best way you can shed any extra weight fast and efficiently. There is no need to overdo it and you need not even join a gym. All you need to do is make sure that your movements are increased (in moderation of course).

• If you are working out daily already, then all you have to do is increase your exercise time for an extra fifteen to twenty minutes.

• Going for a jog or an extra walk can do the trick.

• Consult your doctor and increase your cardio

Modify your diet...

The way you eat and what you eat counts. You may not have to completely give up the food you love to eat - you will have to stop eating these foods so often. The inclusion of healthy foods into your daily diet is a must.

• Vegetables and fruits are important and good for you.

• Eat as many as five small meals a day as compared to three huge meals.

• Consult your doctor regarding a healthy diet regime

Motivate yourself...

Sticking to a strict exercise and diet regime is going to take determination and patience. Giving up halfway is not the answer. Even if you do not see results immediately, if you stick to the plan you will be amazed at how quickly you will begin to lose weight in a sustainable manner. Keep reminding yourself that you will soon be a slimmer, happier you.

Be practical and use your common sense...

This means that you should not be in any denial regarding your weight. Don't try and fool yourself by "cheating" in any way.

• Have a "weigh in" day and make sure you take accurate readings. This means that your weighing scale should be accurate and you wear the same shoes and clothes when you weigh yourself.

• Record your progress and update it regularly so that you are constantly motivated to do your best.

• Get used to your new healthy lifestyle and habits so that you will automatically eat fewer calories and can help to keep the fat off.

It is not a good idea to starve yourself in order to shed the pounds quickly. Remember that this could get your body to go into a "starvation mode" which is dangerous. Instead go about it the right way and burn more calories by eating fibrous foods often during the day.

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