Last month for western New Year I discussed four key components of how to make the best start to your health and fitness efforts. Two New Years allows a double opportunity to start 2016 in the most positive way possible. If you haven’t kick started your efforts yet, the Lunar New Year provides a second chance.

An expat in Vietnam, Singapore or China gets the opportunity for two new beginnings each year — the western New Year and Tet or the Chinese New Year. However, year after year the vast majority of people who attempt self-directed health and fitness programmes fail.

I’ve been writing these articles for almost three years. It’s now time to see how much you’ve been paying attention.

It probably hasn’t escaped your attention that the end of the year will soon be upon us. The main event, as UFC fight announcer Bruce Buffer might call it, is closing in fast. As I think about the holiday season festivities, madness and socializing I hear Bruce’s distinct voice screaming his catch phrase… “Iiiiiiiiits tiiiiiime!!”

Body Fat

Your body’s fat percentage is a great way to measure how effective your fat loss efforts are. Our weight is the sum of all our tissue; organs, bones, muscles, body fluids, fat and other.

Core muscles explained

Six pack abs are a dream many have. Yet obtaining the ability to wash your clothes over the speed bumps in your stomach is an objective many fail to achieve. No matter how much you train your abs, the truth is simply that if your diet sucks and your body fat level is too high you will not have visible abs.

Don’t diet — it simply doesn’t work. Instead, making small changes to what you consume can equate to big gains when it comes to getting the most out of your training and exercise efforts.

The media pump out so much nutrition information that is contradictory. All the flip-flops, twists and turns written over the years about the goodness or badness of any number of foods leaves most people not knowing what to believe.

In recent years there has been a growing awareness that grain or wheat products are not the best food for us to be consuming. Even though ‘conventional wisdom’ from government guidelines and numerous experts recommend that a healthful diet should consist of six to 11 daily servings. 

Eating out is enjoyable and sociable, and provided that you choose wisely you can still eat healthily and relatively moderately with regard to health and fat loss goals.

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