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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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.

The first and most important thing to remember when it comes to ab training is consistency. Under-working or training only every so often, will produce little-to-no results while over-working will cause muscle strain and weakness. “A good rule of thumb is to train every other day,” says fitness guru Paul Walker of Bally Fitness in Duluth, MN.

There are two body building options recommended. One involves the standard sit-up, but with a twist. All you have to do is a regular sit-up, but try holding a 10 pound barbell against your chest. Do 12 reps like this, then next time, increase to 16 reps. After that, slowly increase both the weight of the plate and number of reps.

As an alternative, you may lay flat on your back and use ankle weights. Simply lift your legs toward your chest without bending your knees. Slowly lower them back to the ground and repeat this process several times per workout.

While standard sit-ups do impact the abs, most fitness experts will agree it is a futile way to get a perfect six pack. “The trick is to add weights to your ab workout,” Walker said. This not only works the abs, but by increasing weights and number of reps over time, you’ll build muscle mass, giving you that ’serious ripped’ look.

Not only will you feel better, you’ll want to hit the beach and show off your new 6 pack, instead of that old keg. You will not only notice a difference around the abdomen area but you will feel healthier all around. Combining exercise with good eating habits will help you maintain your abs.

It is important that you consult your physician before engaging in any type of exercise no matter how healthy you are. Discuss your goals with your doctor and he or she might be able to suggest methods that will help you reach your goals a litter faster.