Fitness and weight loss are areas of study that are so riddled with conflicting viewpoints, it's a wonder how anybody can make a clear decision about what's going to work for them. There are radical diets, conventional diets, no-carb, low-carb, slow-carb, vegetarian, meat-o-saurus, and everything in between! What makes it harder when researching online is the never ending list of websites that are promoting (with their own bias) their particular take on the magic bullet of peak fitness and weight loss. It's all rather confusing isn't it? Well folks, today we don't have any particular view to sell you, but we are going to lay down some common sense principles on the table, and leave it up to you to experiment and decide what works for you. I've sat down and interviewed co-writer Michael Brown (The Arnold Schwarzenneger of wisdom) who happens to be a qualified personal trainer and long-time researcher into the health and fitness.

Firstly, always remember to seek expert advice before making any major change to your diet or fitness regime: Although you are likely to receive conflicting advice from health and nutrition professionals, it is worth consulting your doctor, a professional nutritionist, a personal trainer, and alternatively, traditional chinese doctors, acupuncturists, naturopathic and ayurvedic practitioners. All of these disciplines will be able to offer you different theories, perspectives and diet plans. The question is, which will work for you?

Enter Michael Brown.

How do you feel about Rapid weight loss (Yo Yo Diets) VS Balanced (Stable) diets?

Michael: It is possible to lose weight rapidly and keep it off, however it does require a whole lot more discipline than maintaining a more stable diet and exercise regime. The rapid approach would also produce more undesired effects on the body. Generally rapid weight loss is not ideal. A balanced, more moderate approach is recommended as it allows the physiology and psychology to adapt together simultaneously.

If people choose the stable and slower path to weight loss, what can they do to stay on target? It's easy to get discouraged by lack of change and give up early.

Michael: First of all is to be realistic. It is wise to understand that things may slow down at times, and it is at those times wise to change and switch things up a notch; you can either increase the amount of calories being used each day (up the exercise) or can reduce the calories further, or both. Learn to differentiate between actual hunger and habitual eating, and learn to eat only when hungry.

So you would encourage eating when hungry even if that involves breaking the tradition of 3 square meals a day?

Michael: Yes. As with many things there are traditional approaches and methods and then there is scholastic study, what is traditional isn't always the wisest approach. If you are hungry 5 times a day, then eat 5 times. If hungry 3 times, eat 3 times. Your body knows best. Your body does not know in advance what you need to eat tomorrow. Your body doesn't know if you need 1500 calories or 2500 calories tomorrow. What you do today and tomorrow will determine what your body needs tomorrow.

What are 'whole foods' and what are their main benefits?

Michael: Whole foods are nature's foods. Nature's foods provide all anti-oxidants, minerals, enzymes and so forth in abundance. Every natural whole food provides you with the basic fundamental building blocks required for full physical functioning and wellness. Whole foods are the most easily assimilated and digestible foods that our body can process; they are our body's natural cleaners and detoxifiers.

Does this include meat - Wholesome meat?

Whole foods when freshly picked are alive and full of living enzymes, only life can truly give life. Meat is dead, and once it is in the system, it breaks down and decays. If it is not processed within 72 hours, it breaks down and ferments in your system and becomes toxic, seeping through the intestinal wall and causing toxicity in the blood stream. However, that does not mean we should entirely avoid meat either. Just ensure you include plenty of fruits and vegetables when eating meat, as the fibre helps the meat to be digested and exited out of the system a lot quicker.

We are actually Omnivorous beings,  Our jaw is designed to be both Herbivorous and Carnivorous. There are two main types of diets: ‘Karmic diets’ and ‘You are what you eat diets’ Karmic diets found more in the East generally promote vegan type diets and are more passive, whereas the ‘you are what you eat type diets are more cannibalistic meat eating type diets, as we see more of in the West and are more aggressive. Finding a balance in the middle is ideal.

Are white carbohydrates bad for the body?

Michael: Any food that contains processed flour and sugar, is not ideal for the body.

Moving on to Cardiovascular exercise. For best results, is intensity or duration most effective?

Michael: It depends on the goal. Any form of extreme exercise whether aerobic or anaerobic can have detrimental effects to the overall well-being of a person overtime. It is wise to exercise, but not to the point of extremes. Once again, balance and moderation is key.

Can weight training make you shed fat, or does the improvement in shape from muscle gain give the illusion of fat being shed?

Michael: Yes, weight training can help to lose unwanted body fat, and in fact over the long run, it is more beneficial than just doing cardio. By increasing lean muscle mass you are simultaneously increasing your basal metabolic rate, which means you burn more calories even when you are doing nothing. Cardiovascular exercise only burns calories whilst you are doing it and up to an hour or so afterwards. By increasing muscle you continuously burn more calories.

Would you like to recommend a final psychological strategy that may help others with the goals?

Michael: Yes, you can also increase your metabolism by taking on more challenge in your life. When you tackle challenges you activate your sympathetic nervous system which activates the metabolism. Seeking too much support however has the opposite effect, it activates the para-sympathetic nervous system and slows the metabolism.

In summary, it seems highly advisable to do your research, consult the experts, and avoid getting sucked into any quick fix, magic bullet weight loss programs out there. As a general rule of thumb, anything you see on TV or online that's pumped up with hype and expensive marketing campaigns: approach it with healthy skepticism. We've all seen the TV advertising that says an ab-cruncher machine will make you shed pounds and reveal an incredible six pack. Well, we know this is just a bunch of B.S, and that true health, fitness and sustaining the ideal body weight requires a generally balanced and healthy approach to life. Experiment. Explore. Approach it with a balanced mind, not with extreme up-and-down emotions.

Enjoy the journey towards wellness!