I'm a 41 year old male who has gained 10 pounds over the past few years. My waist is growing, but I don't think I'm eating more. What can I do to stop getting fat?

You are not alone. An average American between ages 20-50 gains about half a pound per year. This is largely due to a gradual loss of lean muscle mass, and the slow down of one's basal metabolism.

To control this trend, you must eat smaller, more frequent meals and add exercise to your lifestyle. Instead of skipping breakfast and grabbing a donut in the late morning, begin your day with a balanced breakfast. This helps prevent overeating at lunchtime.

Try having a protein-rich snack in the late afternoon. This will help curb your appetite at dinnertime. By eating smaller portions and avoiding fast foods,you may be able to decrease your daily caloric intake. Begin walking for 15 to 30 minutes 3 to 5 times per week.Then consider adding a strength program to your routine. You'll feel better and will lose that extra weight in a healthy way.
 

Do I have to join a gym, or can I work out at home?

As long as you have a good exercise program and proper training, where you work out is your choice. If you decide to set up a home gym, it's a good idea to consult a qualified personal trainer for equipment recommendations. It's also advisable to get trained to use the equipment correctly. This will ensure better results and help prevent injury.

If you enjoy social interaction while exercising, joining a gym is a good choice. Proper training is critical. Ask your trainer to design a safe and effective exercise program for you. Don't make the mistake of watching and imitating other people's exercise methods — chances are they are lifting weights and exercising incorrectly.
 

I have been doing 100 sit-ups each day for the last 3 months, but I can't get rid of my love handles. What can I do?

Unfortunately, the typical sit-ups are not effective in toning your abdominal muscles. A study conducted at San Diego State University Biomechanics Lab concluded that the traditional "crunch" is one of the least effective ways to train abdominal muscles.

The study found that the 3 best exercises to train the abs are the "captain's chair", the "reverse curl" and the "bicycle maneuver." These exercises will help firm you up, but you must also eat smarter to lose the excess fat.
 

I'm not a morning person and don't have time to exercise before work. I heard it's not good to exercise at night. Is this true?

There is nothing wrong with working out at night, although some people don't feel motivated when they're tired and hungry after a busy day. Also, some people find it difficult to fall asleep after exercising. Ways to avoid these problems include having a healthy snack a couple of hours before working out. It is also advisable to allow 1.5 hrs after exercising before going to bed. This allows the body's core temperature to drop and it will be easier to fall asleep.

I was told that walking is the best exercise for fat burning. I try to walk for 30-60 minutes per session, but can't do it every day. Any advise for an alternative exercise?

The belief that low intensity exercises like walking burn the most fat is incorrect.The amount of calories burned is proportional to body weight, intensity and duration. Since body weight is a constant, the lower the intensity of the exercise, the longer the duration to burn the same number of calories. As you get fit, increasing your pace and adding hills will help burn calories more efficiently while decreasing time spent.