As many of you already know, I’m not a big fan of diets. I’ve recently discovered one type of diet that made me do a double take, it is called the Watermelon Diet. In its strictest form, this diet requires you to eat only Watermelon for a number of days (usually no more than 3). The result is quick weight loss, followed by quick weight gain after. This diet has become popular int eh US and Canada because it is effective at losing weight. However you’re losing the weight by cutting back from a 1500 to 2000 calorie diet to a 150 to 200 calorie diet.

Since an average 140 lb woman burns 1500 calories in a day without exercising, if she is adds in about an hour of cardio she can easily get her calories burned in a day up to 2400. When she is on this diet this is a result of 2250 calories lost in a day. One pound equals 3500 calories so  a 140 lb woman could easily lose 2 pounds in 3 days. This rapid weight loss technique is very appealing for the speed at which pounds can be shed, and some woman will continue on this diet for weeks.

Using the Watermelon Diet for prolonged periods of time is very dangerous. When consuming only 150 to 200 calories in a day you might as well consider yourself fasting. This minimal calorie intake is useless in sustaining your body, and you will soon lose the energy to exercise, and eventually your body will have difficulty fighting off disease and just maintaining itself. Typically after a few days on the strict version of this diet people will begin to experience diarrhea and bloating since they’re consuming large quantities of water as well. If used for too long this diet may even lead to serious health risks such as hypovolemic shock. As soon as you get off the diet the weight is typically gained back quickly since your body isn’t used to calorie rich food.

A healthier version of the Watermelon Diet requires you to substitute a cup of watermelon for one meal a day. As far as your body is concerned, this is just about the same as skipping a meal. While it can help you lose weight in a pinch, over the long term you will have many of the problems associated with the more strict version of the Watermelon Diet. If you have an event you need to lose weight for the most reliable and healthiest method to lose weight is to plan ahead. Set a goal for yourself two or more months out and identify how many calories you will need to burn in a day to meet your goal.

If you add an extra 30 minutes to your exercise routine each day you will find that you will not only lose more weight than you will on the Watermelon Diet, but over the long term you won’t gain it back. Diet and Cardio alone are not enough if you have a large amount of weight you want to lose. Add weight training as this will increase the number of calories your body burns at rest. Before beginning the Watermelon Diet or another other diet it is important that you consult your doctor as everyone has unique medical requirements, and your doctor is the expert at identifying them and suggesting a course of action that will not only result in you losing weight, but being healthier too.

Golds Gym Cardio Workout for the Nintendo Wii has been out for about a week now and I’ve had an opportunity to put in a few hours of game play on it this past weekend. As you’ll remember from my Wii Cardio Workout preview article, this game had a lot of hype around the capability to use the Wii Fit Balance Board. There were few details released prior to the game’s launch, so I was very surprised with the way this game came together. While it wasn’t exactly what I expected, I do think this game as an excellent buy for a number of reasons.

Shape Boxing – Enhanced Wii Fit Rhythm Boxing

The biggest surprise to me after my first fitness session on Gold’s Gym Cardio Workout was how dominant the Shape Boxing exercises were. I knew this was going to be a major feature of the game, however I had no idea it would be the center of the game. When you start playing, like most fitness games for the Wii you begin by creating an avatar or persona to represent you.

Unlike the Wii Fit game you are unable to use your Mii, but considering this game was released by UbiSoft and not Nintendo this wasn’t a big surprise. Once your avatar is setup you jump right into Shape Boxing training.  You go through some training on how to punch and defend then you setup your controls.

Double Wii Remote Style

The only options you have when setting up your controls for Gold’s Gym: Cardio Workout are whether or not you are left or right handed, and whether you would like to use your Wii Remote and a Nunchuck, or whether you would like to use two Wii Remotes. The option to use two Wii-motes is a huge innovation in boxing games. This peaked my interest as soon as I saw the option during the setup, and while I tried both methods I found the Double Wii Remote Style to be the best choice. Instead of having your Wii-mote tethered to a Nunchuck like you do in Wii Fit you can have a completely wireless setup (provided you have two Wii Remotes available). Another advantage to the Duel Wii Remote Style is that you have a balanced amount of weight in each hand. That may not be something you initially think of, but when you’re doing a 15 minute workout it will make the punches feel much more natural.

Utilizing the Wii Fit Balance Board

With such an innovation in the way this game uses the Duel Wii Remotes I had high expectations of the way in which it would make use of the Balance Board which was originally distributed with the Wii Fit. Unfortunately so far I’ve been very disappointed. When doing Shape Boxing routines you do not use the Balance Board at all. Defense exercises do require you to step forward and backwards similar to Rhythm Boxing for the Wii Fit, however you don’t use the balance board so consequently this game doesn’t track your steps. This assumption that you’re stepping when directed to do so allows the player to easily cheat the system. While I don’t recommend doing this because from a fitness standpoint you will only be cheating yourself, it does make it easier to progress through some of the faster paced defensive exercises with ease. Plus if you cheat the system the report of your calories burned will be incorrect. I do understand the reason UbiSoft made this decision was because they wanted to create a balanced environment for all users, but they could have at least added the ability to weigh yourself in to track your progress. Some fitness exercises such as push-ups and squats use the Balance Board, but that is about the limit of its usefulness in this game. I had very high expectations of the way this game would utilize the Wii Fit Balance Board in the exercise routines, and unfortunately it was disappointing. The good news is that this makes for an excellent game to travel with when you don’t have room to pack your Balance Board.

Getting Fit with Golds Gym: Cardio Workout

While you won’t be using the Balance Board frequently, you will find yourself getting an excellent workout with this game. I’ve worked myself up to the point where I could play an hour of Rhythm Boxing on the Wii Fit without being sore afterward, but just an hours on Gold’s Gym: Cardio Workout and my muscles have been sore for a few days now. This is because the Shape Boxing routines require you to use multiple categories of muscles.

If you’re familiar with boxing or kick-boxing you will be familiar with some of the different punches that are required during the course of this game. Jabs, Upper Cuts, Hooks, and Cross Punches will all utilize different muscles in your arms to ensure you have a more balanced workout. You will also be encouraged to move your body to the rhythm of 22 motivational songs including “Eye of the Tiger”. To do this you must shift your weight forward and backwards to the rhythm of the music. Again, there is no balance board to measure this so it is easy to cheat it, but if you do it right not only will your arms be sore by the end of your workout but your legs will be too.

In addition to Shape Boxing there are a variety of other exercises you will have access to. These include some upper and lower body workouts such as squats and push-ups and also some cardio workouts such as jump rope. As you progress through the levels of Shape Boxing from Beginner to Expert you will earn ‘Gold’ which can be used to unlock additional exercises. While I haven’t unlocked them all yet, I can see that it will take quite a while to unlock all of the features of this game.

Ultimately, if you weren’t a fan of Rhythm Boxing for the Wii Fit I can’t recommend this game to you. For me, and many others I know Rhythm Boxing was their favorite workout. To those of you like me, I encourage you to purchase this game because the 21 separate punches will really give you a workout once you’ve got them all unlocked. You will follow a set training routine and not just box free-style so the game gives you enough structure to give you an excellent workout. This game is especially useful for those people who haven’t purchased the Wii Fit yet, but still want to use the Wii to stay in shape. The bottom line is that as long as you enjoyed Rhythm Boxing for the Wii Fit you  can’t for wrong with Gold’s Gym Cardio Workout for $30.00 (or less if you buy from Amazon).

Gold’s Gym Cardio Workout – $27.99

There have been a lot of articles in the media lately about the new ‘miracle’ supplement Acai Berries and frankly, I’m skeptical. When it comes to supplements I tend to shy away from them because the unproven benefits don’t seem to be worth risking the unknown side effects. Many weight loss pills can have serious side effects, however Acai Berries are from fruit found in the Amazon Rain Forest so it would seem that it may be worth considering the use of this supplement for weight loss.

For those of you who haven’t heard of this fruit yet, Acai Berries (pronounced a-sigh-y) are small, black berries which looks like a smaller variety of a grape. The fruit has a large seed at its core, surrounded by pulp on the outside. This pulp is used in a wide range of health foods and used to make capsules and added as a supplement to smoothies. The pulp contains a large amount of antioxidants and fiber which is a great benefit to anyone who is trying to lose weight. The berry has also been linked to a decreased appetite which is especially helpful when on a diet.

The first thing I do when I hear so many benefits is look for the catch, so I spent numerous hours researching Acai Berries. Since there were no definitive articles on the side-effects of Acai Berries I decided to write this article to compile my findings. All healthy choices should be done in moderation or you may risk throwing your health out of balance. One of the most common side effects people experience is over consumption of the supplement. Recommended doses range from 500 to 1000 milligrams per day, however some people consume significantly more than that. Between Organic Acai Berry Pills, Acai Berry Smoothies, Acai Berry Juice, and even Acai Berry Ice Cream there are many ways to ingest this fruit, and if you do all of them at once you’re just begging to experience side effects.

Fortunately the most common side effects from over ingesting this berry are mild and can include stomach cramps, diarrhea, and dizziness. With any supplement its best to start out in smaller doses and gradually increase the dosage as your body gets accustomed to the supplement.  An overdose of Acai Berries isn’t what I’m focusing on in this article. I am concerned with more serious side effects, and while everything I found indicates that Acai Berries are safe for most people, there are some concerns you should be aware of before you take this pill.

Acai Berries and IBS (Irritable Bowl Syndrome)

Acai Berries are known for their ability to cleanse your entire body, but especially your digestive system. For most people this translates into an increased number of bowel movements (to a healthier level), but for people struggling with IBS or other digestive tract problems this can be a serious concern. Acai Berries contain the highest concentration of antioxidants found in any natural food. They have more antioxidant than blueberries and pomegranate, and for people with controlled IBS this can be a good thing. However for people with uncontrolled IBS, or who are struggling to keep their IBS under control this can be a detriment. The increased bowel movements may make it more difficult to develop a healthy, regular digestive system. When suffering from IBS it is always best to consult with your doctor before adding any new supplement to your diet.

Allergic Reactions

People who suffer from severe allergic reactions to pollen or who have a hypersensitivity to acai, blueberries, grapes, or similar fruit are at risk of having an allergic reaction to Acai Pills, which contains the pulp of the Acai Berry. These allergic reactions are typically mild and can include:

• Itchy, watery eyes
• Rash
• Congestion

In some cases moderate reactions can occur and the allergic reaction can spread to other parts of the body causing Itchiness and Difficulty breathing. In extremely rare cases severe allergic reaction can occur causing Anaphylaxis which is a life-threatening reaction in which the body’s response to the allergen affects the entire body. This may begin with itchy eyes or face and within minutes progress to more serious symptoms, including:

• Swelling of the throat making it difficult to breathe or swallow
• Mental confusion or dizziness
• Abdominal pain
• Vomiting
• Diarrhea

Allergic reactions to Acai Berries are rare, and can be identified before becoming serious by starting with small doses of the Acai Berry Supplement and slowly progressing to the recommend dosage. If you have concerns about allergic reactions you should consult a doctor prior to taking Acai Berries.

Guava and Other Additives

Many manufacturers of Acai Berry Pills include additives in their pills. Since one of the primary reasons people take this supplement is to increase their energy levels additives such as Guava (which contains caffeine) give a more instantaneous boost in energy levels.  You should carefully read the ingredients of any Acai Berry supplement you purchase to ensure you are not allergic to any other ingredients. People with a sensitivity to caffeine should ensure they purchase a supplement which contains 100% Acai Berry Pulp.

When comparing different Acai Berry brands you will find that the prices differ significantly. Many companies offer free trial offers which enroll you in monthly subscriptions at high costs. When making any purchase online it is important to read the website carefully and only provide your credit card to companies with a secure website and positive customer feedback.

Another great fitness game for the Wii Fit is on the horizon. Currently scheduled for May 19, 2009 EA Sports Active will be released for the Nintendo Wii. EA has been much more forth coming with information on this game, and we have many details available than we did for Gold’s Gym Cardio Workout. What we know so far is that this game was developed in collaboration with Oprah’s personal trainer and fitness expert,  Bob Greene. My first thought when I found out that a celebrity fitness expert was working with EA Sports on this game was that it was going to be another Jillian Michaels Fitness Ultimatum 2009. Rest assured, this game doesn’t appear to be a train wreck like Jillian’s game.Many of the new features this game offers makes me confident this game will stand out from it’s competitors.

Customizable Training Routine

Your experience in EA Sports Active will begin with creating a profile, then listening to Bob Greene teach you about the game. Users of the Wii Fit should find this starting routine familiar as  it is similar to many of the exercise games on the market. Bob will teach you about the many interactive exercises that are new to the game, luckily these exercises won’t be just another knock off of the Wii Fit. The training routine can be customized, so you can get the workout you design. One of my biggest complaints about Wii Fit was that you had to return to the main menu to select a new exercise. EA Sports Active will eliminate that with their customizable training routing. You can choose a combination of upper and lower body workouts along with fun, interactive cardio exercises to target specific muscle groups during your customized workout.

Throughout each step of the customized circuit training routine your personal trainer will evaluate your performance and motivate you to work harder. Once you’ve completed each routine your virtual personal trainer will tell you how many calories you burned and give you the option to increase or decrease the intensity of your workout. The 30 Day Challenge mode will allow your virtual trainer to challenge you based on your daily progress. As EA Sports Active tracks your calories burned it will increase the intensity of your 20 minute workouts based on your fitness level. You can even specify your fitness goals and your Virtual Trainer will customize a workout based on your fitness goals. This will be the closest thing a game has ever come to mimicking a real personal trainer.

Accessories: Leg Strap & Resistance Band

Another exercise on the Wii Fit that was better in theory than in practice was the Jogging Workout. You were required to place the Wii-mote in your pocket in order to jog. For some people their Mii would run extra fast with little effort, for me I could run as fast as possible and my Mii would take a leisurely stroll. EA Sports Active aims at fixing that by including the Leg Strap with the game which will go around your upper leg and then allow you to inset the Nunchuck into it. Not only will this accessory make jogging easier but EA has announced that it will also be used for cardio boxing, and other exercises like squats. Some images that have been released even indicate that it may be used for games like tennis.

Play With a Friend

With the multitude of features packed into EA Sports Active I’m excited to see how it all comes together. With all of the fitness games available for the Nintendo Wii, I’m most excited about this one. The only negative I see about this game is the price tag, but a MSRP of $60.00 still sounds reasonable considering it includes two accessories. I’ve put my name on the Amazon.com pre-order list so I’m sure to have a copy as soon as it comes out. I’ll be sure to post as more information on the game is released.

EA Sports Active

Episode 7.10 – Aired 3/10/2009

I normally wouldn’t write about The Biggest Loser in this blog as I prefer to keep my content strictly related to weight loss, however this week’s reward really illustrated some of the pitfalls we face when changing to a more healthy lifestyle. In case you’re concerned about it, this post does contain spoilers so if you prefer not to read them please bookmark this post and come back and read it after you’ve seen the show.

In case you’ve somehow managed to miss one of the biggest shows in prime time for the past 7 seasons, the brief synopsis of this reality tv show is that there are two teams of people competing to see who can lose the most weight. Each team has a trainer and lives in a restricted environment where they workout for 8 hours a day and have a very structured routine including a structured diet.  Each episode spans the course of one week, during which time there is a competition where one team wins a reward or advantage in the game. At the end of each episode there is a weigh in of all contestants, and the team with the lowest percentage of weight loss must vote off one of the team members.

In today’s episode the black team won a reward called Twenty-Four Hours of Luxury. This reward granted the winning team 24 hours on the beach at a spa resort where they could eat a nice dinner. As you would imagine a reward that allows people who have been dieting for 10 weeks to eat whatever they want for a day can never be good. This reward was especially bad for many of the contestants, some of which actually gained weight. The weigh in results made me remember just how hard I have to work to lose weight, and emphasized just how bad even one meal out can be.

No one really ate anything out of the ordinary for a nice dinner out. Felipe had the most unhealthy meal out of everyone on the black team which consisted of 3 mini hamburgers, 2 chicken fingers, some french fries, and a few drinks. While this might be pushing it a little for a normal dinner out, if you replace the chicken fingers with an appetizer and the fries with a desert you would get about my normal dinner out at The Cheesecake Factory.

When it came time for weigh in the Black Team did much worse than usual. The one exception to that was Mike, who still lost 9 pounds despite the lack of exercise and nice dinner. Mike wasn’t able to consume alcohol since he is under 21, so at about 200 calories a drink he undoubtedly helped himself out there when many other contestants drank 3 to 5 glasses.

Biggest Loser 3/10/2009 Weigh-In

After seeing how some members of the Black Team were able to still lose weight, while others gained weight it seems certain that our biology plays a large part in what we can eat. The most important part of any diet is knowing yourself, and customizing that diet to your lifestyle. It is also important to remember that these people have had 10 weeks to adjust to their new lifestyle of constant exercise and low calorie – high protein foods. One of the most important things I will take away from this episode of Biggest Loser Couples is that we need to mix up our routine occasionally so our body doesn’t become complacent.

When you first start losing weight it can be very difficult to start seeing a difference in your weight. It usually takes the body a couple of weeks to get used to the new active lifestyle. Once the body gets used to this lower calorie and higher fitness routine it begins to expect it more frequently.  Soon your body has a new routine and if you eat more or exercise less for a week you can actually gain weight even though you’re living much healthier than you did prior to your weight loss. This is why it is very important to splurge sometimes, but to do it at the right times. Don’t ever eat a large meal later in the day, if you do you will go to sleep and not burn it off. Try not to eat out and skip your exercise routine in the same day because if you have a good workout your body will be able to utilize the extra nutrients you give it to help you lose weight.

If you’ve seen previous seasons of The Biggest Loser you know that many of the contestants end up gaining the weight back. This is because they are no longer in a controlled environment, and while they may be more healthy in general they can never keep up the 40 hour a week workout routine they’ve established on the show. If the contestants eased back into the real world more slowly their bodies would be able to better adjust to a realistic fitness routine and not be thrown into it suddenly. With any lifestyle change you make in your health, always remember to give your body a chance to adjust at its own pace.