More likely, you have tried one of the many crash diets which dominate news and pop culture. But are these diets the key to true fitness? What is fitness, and why is it so important for our well-being?

Some common factors are associated with fitness, such as a normal body weight, easy movement of the body, endurance, strength, and high metabolism. Perhaps the easiest definition we can find for fitness is simple good health. But how do we achieve fitness?

The two primary keys for fitness are exercise and good nutrition. The Surgeon General’s recommendation for exercise averages thirty minutes a day, which is a common recommendation of health professionals (although individual cases do vary).

An effective exercise program should include a balance of cardiovascular exercise (such as aerobics), strength training (such as light weightlifting), and flexibility techniques (such as yoga).

Physical activity is an important part of fitness, but a nutritional diet is just as vital. While most of us grew up with the traditional four food group pyramid, a new dietary pyramid was recently unveiled.

The new pyramid chart focuses on providing better information on the dos and don’ts of each food category. Suggestions include the following: meat group (baked, grilled), fruits and vegetables (green veggies and no fruit juice), milk (low-fat), and grains (whole breads).

Also, the revised pyramid chart includes a new category for oils and fats. This category states that a small portion of daily nutritional intake can be devoted to oils and fats, provided that the intake is mostly limited to fish, vegetable oils, or nuts.

So if you are going to devote all of this work to exercising and eating healthy, what’s in it for you? The benefits of fitness are numerous. Have you ever felt your heart skip a few beats from a simple walk to the mailbox? A healthy lifestyle can lower your cholesterol and blood pressure levels, relieving your heart of dangerous stress.

Have you ever reached the top of a staircase, feeling as if you had just run the Boston marathon? Make fitness a priority, and watch your endurance and metabolism skyrocket. Have you ever tried to impress someone at the local fair, only to blush as you register a “puny” on the Strength-o-Meter? Build your exercise and diet just right, and watch those muscles build as well.

Have you ever resisted the urge to throw those scales out the nearest window? Manage your fitness, and manage your weight as well. But the positive effects of a fit life do not end with the obvious physical benefits.

Years of scientific research have shown that fitness increases concentration and thinking abilities, battles depression and other mental ailments, and builds confidence and self-esteem. A fit person is a new person, in more ways than one.

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Arms and Shoulders

The arms and shoulder consist of 4 main muscle groups. The forearms are used to raise and lower the wrists, and provide grip strength. They can be worked with normal and reversed wrist curls. The biceps are probably the most well known muscle for beginners. They are the large muscle on the front of the upper arm.

The best exercise for the biceps is the traditional curl, although there are many variations, including barbell curls and dumbbell curls with a variety of wrist positions. The triceps are the often underdeveloped muscle on the back of the upper arm. They are used for straightening the elbow.

A large triceps is instrumental in giving the arm its overall shape and size. A typical triceps exercise is an arm extension, where a dumbbell is held behind the head while standing, and then the arm is straightened, raising the dumbbell up.

The main shoulder muscles at the top of the arm are known as the deltoids. The best exercise for them is the dumbbell arm press, where you hold two dumbbells on either side of your head and push them upwards. Another deltoid exercise is arm raises. Hold a dumbbell at arms length in front of you while sitting or standing. Then raise the dumbbell until it is over your head.

Back

A well developed back is crucial for many of the poses used by professional bodybuilders. The back consists of the lats and the traps, and can be worked with a combination of rows, lat lifts and dead lifts.

Chest

The main muscles in the chest are the pectorals. For any aspiring bodybuilder, these are the muscles that you will need to develop the most size. The best exercises for developing pectoral mass are the traditional bench press and dumbbell flies.

Try to do the bench presses with a barbell and not the machine. While you will need a spotter while using the barbells, you also do more work on your arms and shoulders, helping to build your overall physique.

Legs

The three muscle groups of the legs are the calf muscles in the lower leg, and the quadriceps and hamstrings of the upper legs. These are worked with some machine lifts like leg extensions for the quads and hamstring curls. They can also be worked with squats and lunges.

Abs

The abdominal region is a focus of your body. Because of its central location, it is important to properly develop the muscles there both for overall core strength to allow you to work the rest of your body and for the proper appearance for bodybuilding competitions.

The muscles of this region include the upper and the lower abs as well as the oblique muscles on the sides. The sit-up and leg lifts are the best exercises to works the abs. Unlike the rest of the body, you should do an abdominal session with every workout.

However, a basic diet that everyone should follow includes a variety of foods. A bodybuilder will require more energy and protein sources, and should put a lot of care and thought into their menu, especially if training for a competition.

Start with carbohydrates, proteins, and fats. Every athlete needs a lot of good sources of carbs, the more basic the better. Carbohydrate-containing foods are foods such as breads, rice, potatoes, pasta, and fruits.

Different carbs release energy in different ways – some carbs release energy quickly for more of a jolt, while other carb sources, such as bananas and potatoes, release energy (sugar) into your blood stream more slowly, allowing for increased stamina. Avoid junk food which will give you that jolt of energy, followed by a slump. For a snack craving, try dried fruits or some pasta.

Another way your diet can help increase your stamina is by eating meals more often throughout the day. Four or five small meals each day will keep your energy use more efficient than three large meals.

As your weight training increases, you may need more protein. This can be acquired through nutritional supplements, or by increasing the amount of protein sources in your diet. You might eat more: lean meat, eggs (egg whites), fish, beans, or poultry. Certain vegetables, such as corn, also contain some, but not all, of the essential amino acids. You should have a good protein source in each meal.

Everyone needs a small amount of fat in his diet. While it is tempting for those trying to eat a healthy diet to cut out fats, in truth, a small amount of certain fats is a necessary component to a meal. Unsaturated fats and fats containing omega-3 should be added. Avoid foods such as margarine, butter, and fatty meats.

Food should be cooked, not processed. Any person trying to follow a healthy diet should avoid precooked or processed foods. Fresh vegetables, meats, and homemade sauces are healthier because they will contain less salt and fewer preservatives. Choose multigrain bread rather than white bread, olive oil rather than butter, and fish rather than steak to keep your diet healthy and prevent weight gain from fat.

The arms and shoulders are possibly the most popular muscles to develop. They are at least the most popular for the teenage male to worry over the development of. The arms consist of three main muscles – the biceps, the triceps and the forearms.

The biceps are best worked by the traditional dumbbell curl. Variations include the barbell curl and the hammer curl, which is a dumbbell curl with the palms facing inwards. There are several exercises for the triceps, including tricep extensions.

The forearms can be worked with normal and reverse wrist curls. The shoulders consist of two main muscle groups, the deltoids and the traps. The deltoids can be exercised with military presses and arm raises. The traps are best developed using heavy dumbbells shrugs.

The chest muscles are the pectorals. A massive chest is instrumental to effective bodybuilding. The two exercises used to develop huge pecs are bench presses and flys. Bench presses can be done with machines or free weights, and both dumbbells and barbells can be used.

The machines allow one to lift without the spotter, and to press a larger weight. Free weights help train additional muscles, and help build muscle control. Flys can be done with dumbbells or fly machines.

The back is often underdeveloped in comparison to the chest by amateurs. This is a disappointment, as a massive back can contribute mightily to the overall impression. The best exercises for working the back are wide grip chin-ups and rows. Like the bench press, rows can be done with either a machine, a barbell, or with a dumbbell.

The legs also consist of three main muscle groups. They are the calves, in the lower legs, and the quadriceps and the hamstrings in the upper legs. The calves can be worked with calf raises.

Simply stand on a step or phone book, with the heels hanging over the edge, and gently raise and lower your body on your toes. Dumbbells can be used to increase the weight. The quads and the hammys can be worked with machines in the form of leg extensions and hamstring curls respectively.

The abs are a key area to work in every session. Sit-ups or partial curl-ups can work the lower abs. Leg raises can be used for the upper abs. On the side of the abdominal region are the oblique muscles, which can be worked with side leg raises.

Some foods you might eat include eggs, lean meats, skim milk, and other lean sources of protein such as soy or fish. For more protein, you might add protein powder to a shake, but this is not necessary for a beginner.

For carbohydrates, eat fruits, vegetables, multigrain bread, and pasta. Avoid taking in too much fat, but you will still want some. If you are working out, you use up a lot of energy, and fat contains a lot of energy to feed the growing muscles.

The fats in foods will also make them taste better. Peanuts and olive oils are good examples of healthy fats that you can take. These healthy fats are good for the heart, too, if taken in moderation. It is best to eat a variety of foods with each meal.

Having a good diet means avoiding processed foods such as white bread, potato chips, peanut butter (except all natural peanut butter) and canned soups. Also, avoid too much fried foods.

The best way to ensure that you are efficiently using all the energy possible from the food is to eat multiple equal sized meals throughout the day. Many people tend to eat small meals for breakfast and lunch, and a large dinner.

However, it is better to eat a large breakfast, and an average meal enough to fill you three more times per day making a total of four meals. Remember that it can take up to 20 minutes for your brain to realize that you are full, so eat slowly.

As you increase your workout, you can slowly increase the amount of your protein intake, in order to allow more muscles to build. However, you do not need an excessive amount of protein to build muscle; your body will naturally build the muscle.

In any exercise program, a lot of water must be consumed. Bodybuilders should drink about a gallon of water each day. For beginners, just start with the amount you normally drink and increase as you increase your workouts. Be sure to drink throughout the day. Avoid fruit juices which are not freshly squeezed, as they are generally very high in sugar.

Just as you will have lapses in your exercise routine, you will probably have the occasional lapse in your diet. If you do, enjoy that meal or snack, and then try again for the next meal.

In order to achieve your goals, you need to realize that there is no quick, healthy solution. There may be some quick solutions, but they can be worse for your health than maintaining the weight.

It is essential to maintain a healthy diet while trying to lose weight. As you are planning on exercising frequently, your body will require certain levels of proteins, energy and nutrients.

You cannot just starve yourself and hope to accomplish anything through exercise. You will need to eat the proper sized portions of a balanced diet, paying particular attention to consume sufficient amounts of proteins, vitamins and minerals.

You also need to severely restrict your intake of junk food and excess fats. In order to lose weight while still gaining muscle mass, you cannot afford to consume any empty calories.

Unfortunately, many foods that are high in protein are also high in fat. Some better foods for you include egg whites (but not the fat and cholesterol filled yolks), most fish, and chicken breast. Another good solution is to use protein shakes. These, you can make yourself in a blender. A good recipe can be made from the following ingredients:

. Whey protein powder

. 1% milk

. low fat yoghourt

. banana

. frozen berries – usually blueberries or strawberries

. tablespoon of olive oil and/or flax seed oil

This low fat treat is a good source of protein and natural sugars – perfect for the quick boost before a workout or as replenishment afterwards. The olive oil and flax seed oil are added for their unsaturated and polyunsaturated fats respectively.

While you are trying to cut back on fats as much as possible, the body still requires a small amount to function properly. Unsaturated and polyunsaturated fats actually have considerable health benefits when consumed in small amounts.

Diet alone is not sufficient. Weight training will allow you to build muscles, which will increase your body’s metabolism and make it easier for you to keep the weight off. As well, a muscular physique is both healthier and of better appearance.

Cardio exercise like running, biking or swimming, will increase the rate at which you burn the fat, making you leaner and healthier. Plus, cardio exercise is required for a healthy heart, and all of us would like a ticker that just keeps on going.

Food can be broadly categorized into three groups – carbohydrates, proteins and fats. These, combined with nutrients (vitamins and minerals) and water, form the majority of your nutritional needs. Carbohydrates are materials that the body can break down easily for energy.

They consist of starches and sugars. Unlike what some diet plans would tell you, carbohydrates are essential and should not be eliminated from your diet. Fats contain some essential nutrients as well, and a portion of the right fats, mainly unsaturated and omega 3 fatty acids, are necessary for good health.

Protein forms the main building blocks of muscles. It is important when bodybuilding to consume enough protein to allow the muscles to repair themselves. The body is able to produce many, but not all of the amino acids that make up proteins.

Many bodybuilders believe that a diet high in protein is necessary to build muscle mass. However, consuming high levels of protein without doing sufficient exercise will cause the body to convert the protein to fat, which the body uses for long term energy storage.

In order to gain muscle mass you should consume just enough calories to satisfy your body’s metabolic needs and muscle growth requirements. The best way to do this is to carefully monitor your weight, body fat index, exercise level and calorie intake. What you want is a gradual increase in your body weight while maintaining a healthy body fat index.

There are no specific foods for gaining weight while body building. The best solution is just to eat more of the healthy foods that all bodybuilders eat. Conversely, bodybuilders trying to lose weight should still eat the same foods, just less of them.

Good sources of protein include:

- Egg whites

- Fish

- Chicken

- Beans and lentils

- Whey protein powder

Protein shakes are very popular among bodybuilders. They can be bought pre-made, or you can make them yourself by adding protein powder to a smoothy. Protein powder is available in many forms, with the two most popular being whey or milk based protein and soy based protein.

Whey protein is generally considered superior due to its content of essential amino acids and the body’s ability to absorb it. For more information, consult a nutritional guide for bodybuilders.

Q. I just started weight training. How soon can I see some muscle gain?

A. It is difficult to say an exact amount of time, even a range, because the results are not the same for everyone. Too many factors are involved including intensity of your workouts, supplements, diet, and genes. On the average, some muscle gain may be seen within 5 to 7 months of training. There are others who can build more muscles in just 2 or 3 months, some longer. It all depends on the factors mentioned.

Q. Is it true that short, high-intensity workouts are better than long, low-intensity ones in losing body fats?

A. Yes! Higher intensity workouts can better increase your metabolism and make your body burn more calories after the workout. Some studies published in the Journal of the American Dietetic Association have shown that it takes much shorter time to lose the same amount of fat when working out at a higher intensity.

With this, researchers suggested that fat loss all depends on the amount of energy expended. Thus, if your main goal of working out is to lose fat, you should work out safely at the highest tolerable intensity to consume more energy. Take note of the word tolerable; you should not work too hard because it might just do more harm than good.

Q. How do I increase arm size just like those bodybuilders seen on TV?

A. Arms do not really need much direct work as they already get worked out with the bigger movements for your chest and back. To increase your arm size, you should increase your overall body size. With the increasing intensity of compound lifts such as heavy presses, rows, dips, etc., your arms will also grow.

A little arm work may help such as a total of three sets for the biceps and triceps. Dumbbell curls, barbell curls, pushdowns, and close grip benches are some good old fashioned arm exercises that really work.

Q. How long is a good rest in between sets?

A. Rest between sets varies with each person. It all depends on the type of lift you are doing and how intense your lifts are. An average person usually takes a rest from 2 to 5 minutes. The most important thing to remember is to rest long enough that you can give an all out effort on your next set. Adequate amount of rest should be taken to fully prepare your body for the next set.

Q. I consider myself already lean. However, there are still some stubborn fats on my lower abs that I want to get rid of. What is the best exercise for this?

A. One thing that you should know as a fitness enthusiast is you cannot spot reduce, which means trying to lose fat on just a particular area. Everyone loses fat systemically. Whenever we do some workouts, our body knows where to burn fats first.

Unfortunately, our body tries to burn fat first from those areas where fats are least stored. The parts of our body where fat would usually get stored first, like the abs and buttocks, are the last areas where our body will burn the unwanted fats.

The solution to your problem is just to continue doing intensive workouts, especially cardio workouts, to let your body continue burning fats. Working out on specific areas will probably help in toning the muscles once the body fats are lost.

For this reason prizes in female competitions are typically just a small fraction of those in men’s. Also, the competitions themselves are often judged more on vague notions of what a woman should look like than the more rigorous criteria of muscular development and symmetry used by the men.

However, this is beginning to change. Many thanks to the growing number of women who are ignoring the traditional stereotype, and pushing female bodybuilding to a whole new level. The size of the women in today’s competition is much greater than in the past, thanks to an increased focus on muscle development.

In the past, women who were interested in weight training were taught to use light weights and not to push themselves to failure. There was a philosophy that women were not capable of creating muscle mass in the same manner as men. Research has shown that this is a myth, and that many of the techniques used by male bodybuilders are also suitable for females.

Women can not expect to achieve the same overall muscle mass that a male bodybuilder can achieve due to hormonal differences. The sex hormone that is most useful for developing muscle mass is testosterone. Women naturally convert the testosterone their bodies produce into estrogen.

It is possible to lower estrogen levels and increase testosterone levels through the use of steroids and other supplements. However, this can lead to some unpleasant side effects, including hyperadrogenisim, hirutism, a thickening of the vocal cords, and acne. Low estrogen can also cause menstruation problems, and lead to infertility.

The exercises that women bodybuilders use are the same as the ones used by men. It has been shown that the staggered lifting schedule used by male bodybuilders is also effective for women.

The results a female bodybuilder may be trying to achieve might differ slightly in terms of particular muscle development and overall symmetry, so there may be a slightly different focus on which exercises to use, but the exercises themselves do not change.

The best thing that any women who is interested in bodybuilding can do is research. Be careful about using websites or bodybuilding magazines for this research, as many are operated by supplement companies and thus may not offer unbiased advice. However, there are many excellent books on the market that can point you in the right direction.

Myth no. 1: Having big muscles will slow down your movements.

The body part that is responsible for every movement we make is the muscle. Muscles are the ones creating motion to allow each of our bodily movements. Thus, having more muscles gives us more flexibility. Stronger muscles allow for better movements.

If you want to run faster or swing a bat harder, you must have stronger muscles. An athlete can play better if there are more strong muscles. Thus, there is really no truth at all to the statement that muscles will just slow you down.

Myth no. 2: Muscles will just turn into fats.

This statement is actually impossible because muscle tissues and fat tissues are different from each other. Saying that fat will turn into muscles is just equally unlikely. Muscle maintenance requires a lot of energy due to it being an active tissue. In fact, 60 calories per day are burned by one pound of muscle.

Thus, if you gained 10 pounds of muscles, you will need an additional 600 calories a day in order to maintain the added muscle mass. That would mean additional food intake to supply the needed calories.

Once you stop weight training, your muscles will start to shrink and the additional calories are not anymore needed. But if your appetite is still the same and you are still consuming the same amount of food as when you are training, then you will start gaining excess fats; hence, the statement above.

Building more muscles can actually help in losing body fats. As mentioned, if you gained more muscle mass, your body needs additional calories to burn for the maintenance of the muscles. If you do not change your eating habits and your calorie intake remains the same, your body will then burn more of the available calories in your body. That easily translates to fat loss.

Myth no. 3: For muscle mass, you need low reps; while for definition, you need high reps.

Muscle definition is brought about by muscle mass and the lack of body fat. To get better definition and build more muscle, you need to increase your workout intensity progressively day by day. If you just want to maintain its size, just do the same workout every time.

And if you want it to get smaller, just don’t exercise the muscle. This myth should actually be corrected with low body fat for definition and low, heavy reps for muscle mass.