The physical fitness goals are to lower risks of developing health problems and to maintain good physical health. The components of these goals are undoubtedly familiar to all of us.

To Lower Risks of Developing Health Problems and Conditions

physical fitness goalsOne aspect of the quality of life is to prevent or delay the premature development of health problems, prolonging the healthy and independent portions of life. There is evidence that regular physical activity is related to lower risk of premature development of many health problems including: anxiety; atherosclerosis; back pain; cancer; chronic lung disease; coronary heart disease; depression; diabetes; hypertension; obesity and stroke. In our modern society cardiovascular diseases has emerged as a serious set of health problems, causing premature death and disability. Fortunately physical activity plays a major role in preventing the development of these and other premature health problems. The most important thing to remember is that activity and exercise are health beneficial, if performed on regular basis, combined with proper nutrition. Continue reading »


setting weight management goalsThe goals of weight management go well beyond of what the scale may say, despite the fact that weight change is one of the main management objectives.
Over-weight and obesity health problems are complex conditions, and are results of long-term harmful environmental influences and unhealthy lifestyle habits. Therefore weight management is about assessing long-term realistic weight loss goals, and striving for small, but gradual living changes.

Harsh diets and extreme workout routines are not advisable. While they may lead to sensible results in terms of weight loss, they may also turn to have negative effects, like sudden deprivation of calories and vital nutrients or physical traumas. A good approach would be to divide the whole weight loss routine into small pieces and strive to achieving each of the small goals separately and progressively. Continue reading »


lifestyle changes for weight lossHealthy and safe weight loss is usually achieved through gradual lifestyle changes. If you are trying to lose weight your goal would be to make those healthy changes, permanent, bearable and enjoyable, in order to be able to stick to them in the long-term. Sudden changes that may lead to quick weight loss are often too harsh to undertake for longer periods and often may trigger psychological barriers thus leading to denial, while on the other hand people who are committed to long-term weight loss and lifestyle changes are usually more successful at reaching and maintaining their desired weight.

Although each individual must assess which areas of his/hers lifestyle mostly contribute to excessive weight gain, here are some common steps that are usually beneficial for the majority of people who are putting considerable weight loss efforts:

  • Reduction in total calorie intake
  • Reduced fat intake
  • Increase in physical activity
  • Change in eating habits

All of the above steps require behavioral lifestyle changes to be implemented successfully. Continue reading »


measuring body composition and body fatHow can we be independent of what the scale may say, and what does the number on the weight scale really tell us? Generally, the measured value of body weight does not hold as important information as the composition of that weight does. We should be aware of our body composition rather than tracking scale weight every day. The scale may simply tell us the combined weight value of all the body’s tissues. That weight may vary throughout the day depending on different reasons and factors like the time of day, what we had eaten, hydration status or what clothes we are wearing. On the other hand, body composition represents the relative leanness, or the proportions of fat mass and lean (fat-free) mass in the body.

Fat mass consist of essential and nonessential fat, whereas lean mass (sometimes called active mass), refers to bones, tissues, organs and muscle. The generally accepted range of fat percentage, required for maintaining good health is of about 10-22% for men and 20-32% for women. Continue reading »


Physical activity for moderately active people, goals and recommendations

exercise recommendations for moderately active peopleOne of the most discussed topics in our modern life, with lots of confusion, is how much and what type of physical activity should be performed for health-related fitness and increased performance benefits. There is no universal solution to this problem, because of its complex essence, and the fact that recommendations and prescriptions differ for individuals depending on their current fitness levels, health condition and desired performance outcomes. Different schemes and routines have to be build and recommended for sedentary people to improve functional living and to reduce risks of some major health problems, another with cardiorespiratory and physical performance improvements in active adults and a hole different matter is the training of professional athletes.

Moderately active people usually maintain good fitness levels, and cardiorespiratory health, with decreased risks of heart diseases, comparing to people who lead a sedentary lifestyle. The desired goals of physically active people are usually: better health status; increased physical performance and respectively cosmetic body changes (improved shape and figure). Continue reading »


nutrition for weight trainingProper nutrition is important for weight lifting and strength sports, which require overcoming heavy weights and training of maximum strength. Compliance with good diet can improve overall performance and increase muscle strength. This is true whether weight training is conducted once a week or several times a day.

Strength athletes need a diet which provides them with carbohydrates for energy and moderate amounts of fat and protein. These requirements can easily be achieved with a nutrient-rich and well balanced diet. Of course, the eating plan should be adapted to different sports or exercise routines, as well as the individual characteristics of training people.

Meeting Energy Requirements

Energy needs of people who engage in sports vary with how often and how intensely they train, and the goals they pursuit. Diets that are low in calorie value can lead to the loss of weight and muscle mass, while diets high in calories can lead to weight gain, including muscle and fat. The increase in muscle mass requires adequate energy intake and eating enough protein, weight training, and appropriate levels of hormones. Continue reading »


Physical activity for everyone, goals and recommendations

daily exercise recommendationsExercise recommendations have to consider the individual characteristics of the participants, current health status and desired outcomes. By making some simple changes, you can easily implement more physical activity into your lifestyle. In order to improve your physical and health status, you should include intentional physical activity/exercise in your daily routine. People leading sedentary lifestyles should aim for at least 30 minutes of moderate activity performed each day, to reduce their risks of heart disease, while moderately active people can and should improve their fitness levels, by implementing vigorous work/exercise on regular basis.

Exercise Recommendations for Everyone

Physical activity goal:
To be more physically active and improve the quality of life. Continue reading »


how to burn fat effectivelyIf you are trying to lose body fat, but haven’t yet succeeded, do not despair. Here are some guidelines, different reasons that may hold you back and some issues you may want to change or improve, in order to achieve results.

Basic guidelines:

Healthy weight loss equals to excessive fat loss. Overweight problems are usually associated with increased fat mass and decreased muscle mass. In some cases, like excessive exercise routines, starvation and fast weight loss methods, it is not primarily fat that is lost, but more often water from the cells and muscle tissue. This is not a healthy alternative, but it is still a loss of a “scale weight”.

To lose weight the healthy way, means to reach your healthy weight and to maintain it. Fanatic weight loss and harshly decreased body fat percentage holds different but as serious dangers as excess body fat does. Healthy range of percent body fat, varies from 15-25% for men and 20-30% for women.

The safest way, known to lose weight, is through making slow and gradual changes in your diet (decreasing your calorie intake) and physical activity levels (increasing your metabolism).

To improve your fitness levels and achieve weight loss results, you need to participate into a regular exercise program, or regular physical activity. This is essential for people leading sedentary lifestyle. By exercising from time to time, your chances of success will be decreased significantly. Continue reading »


weight loss motivation ideasProbably everyone is dreaming for lean athletic body or just to look and feel slimmer in his/hers clothes. Despite the fact that proper diet and exercise are proven to be beneficial for health in many ways, still weight loss success seems to be difficult to achieve. The reasons may vary from not enough willpower to maintain a diet, to lack of determination for performing exercise, but one of the most important reasons is low self esteem and the failure to accept that results are possible, but in the long-term with small and steady changes.

Dramatic weight loss for short time is sometimes featured in TV shows and magazines, but it is more reasonably to accept that sensible weight-loss programs have more modest goals and are rooted in self-esteem and positive body image.

No one, but yourself can make you healthier or change your attitude. You just may need an additional support and some professional expertise to become more confident and decide what is good for you. That support can come from family, friends, or the workplace. Wellness programs at working places makes sense for companies, because the invested resources may be well rewarded – healthier, more united and productive employees, reduced health care costs etc. Continue reading »


maintain sustainable weight lossThere are many ways to reduce body weight, but often the faster results may turn to be short-lasting, while maintaining a healthy weight loss over the time is often unsuccessful. If you’ve managed to lose some pounds but regain them later on, it’s probably time to recall the basic guidelines for sustainable weight loss.

As almost everything regarding the human body, losing weight and keeping it off requires slow and gradual changes, in order to allow the body to adapt. To make maintaining healthy weight over the long term possible, you need lifelong changes – implementing behavioral food choices and more physical activity, and try to slowly make them part of your everyday life. Continue reading »