1. Don’t worry about staying in a “fat – burning zone”. Focus on your overall activity, training and calorie balance across the day.
2. Use seasonings on your food instead of sauces. The calories you save can translate into fat loss.
3. Consistency is the key to success. A workout here or there is going to get you nowhere. Lay out a plan & execute it every single time.
4. Cook your meals in advance. It makes it easier to stick to your diet plan when you only have to reheat and eat.
5. Add lemon, lime, orange, or cucumber to your water. It adds flavor but keeps your drinks low calorie.
6. Eat for nourishment most of the time, not just for instant gratification. Enjoy your food, but build most meals around foods that support your health, energy and goals.
7. Stop waiting for the perfect time to start. There will always be reasons to put it off – start with what you can do now and build from there.
8. Don’t waste your calories on drinks. Drink water instead, and save your calories for nutrient dense foods.
9. No time to workout? Set your alarm to wake you up 30 minutes earlier. Make exercise a priority and part of your everyday routine.
10. The best time to workout is at a time you will always do it. Whether it’s morning, afternoon or night, choose a time that will keep your workouts consistent.
11. Surround yourself with people who support your goals. Not everyone will understand what you’re trying to achieve, so stay focused on what matters to you.
12. Focus on what you can control. Genetics, hormones, health, enviroment, sleep, stress, age and other factors can all effect your progress, but your training and your nutrition consistancy still make a big difference.
13. Don’t be afraid to eat carbs. Carbohydrates are an important source of energy, particularly for exercise and higher – intensity training. Choose mostly nutrient-rich sources such as potatoes, rice, oats, wholegrains, fruit and vegtables, adjust the amount to suit your activity levels and goals.
14. Set goals. Having a clear goal gives you something to work towards, but break it down into smaller, achievable steps. Focus on steady progress rather than expecting dramatic changes every week. Small wins build confidence, motivation snd consistancy over time.
15. Make healthy carbs more interesting. Sweet potato wedges are a simple option – cut into wedges, toss with a little olive oil and seasoning, the bake until golden and crsip. they’re great alongside protien and vegtables as part of a balanced meal.
16. Make your first post workout meal count. After training, aim for a balanced meal with a good source of protein to support muscle repair and some carbs to help replenish energy stores. It doesn’t need to be perfect or eaten immediately – your overall nutrition across the day matters most.
17. Prioritise the exercises that matter most. put the movements that are most important to your goal near the start of your workout, when your energy and concentration are highest. compound exercises like squats, presses, rows and deadlifts can be a great foundation because they work several muscle groups at once.
18. On food labels, look beyond the total calories, fat, carbohydrates, and protein of the food product. Start focusing a little further down on the area titled “ingredients”. If you start reading the ingredients and there’s a word in there you don’t know, don’t buy the product. Odds are, it’s a processed food. Make sure you know what you’re putting into your mouth.
19. It doesn’t matter who’s faster or stronger than you are. This isn’t a competition. All that matters is that YOU are faster and stronger than the previous you. Don’t worry about other people. Focus on setting and breaking your own records.
20. Need a healthy snack idea? Try some protein balls. Mix natural peanut butter, a little honey or maple syrup, cocoa powder and protein powder, the roll into small balls. They’re an easy, satisfying snack when you’re out and about or want something sweet.
21. Avoid artificial sweeteners. Anything other than water that has 0 calories shouldn’t be put into your mouth.
22. Losing weight is a mental challenge, not a physical one. If you can take control of your mind and body, the weight loss will follow.
23. Diet, exercise, and recovery are the 3 cornerstones to a well thought out fitness program. An equal importance should be placed on all 3 of them.
24. Eat as many meals as you can at home. Self preparation gives you complete control of everything that goes into your mouth.
25. Find a reason that matters to you. Wanting to be healthier is a great start, but having a personal reason to keep going can make all the difference. Think about what being fitter, stonger and healthier will allow you to do – both now and in the future.
26. Start your diet today – not tomorrow, not Monday. Don’t rationalize your bad eating habits. Today is going to be a great day. Say goodbye to unhealthy food and start right now.
27. Keep your workouts focused and effective. More isn’t always better. Train with purpose, use appropriate rest periods and focus on the quality of the work rather than how long you spend exercising.
28. Don’t expect perfection from day one. Changing your eating habits takes time. Focus on consistency rather than giving up after one difficult day or meal.
29. Put shredded spinach in your omelet. You can’t taste it, it has the consistency of cheese, and it gives you added fiber and nutrients.
30. The less experienced you are as a weight lifter, the fewer exercises you should be using. Isolation exercises should be kept to a minimum until you’ve built a solid muscular foundation.
31. Choose fitness activities that you enjoy. Your heart knows no difference between basketball or running. It only knows perceived stress. Get your heart rate up any way you can.
32. The people around you can influenceyour habits. Spend time with people who support your goals and encourage the lifestyle you’re trying to build.
33. Take before, during, and after pictures of your progress. The scale can be deceiving. But pictures never lie.
34. Change your workout routine every few months. Your nervous system adapts quickly to different stimuli. Always keep things new to continue progressing.
35.Aim for balance, not guilt. One snack or meal won’t make or break your progress. Make choices that support your goals most of the time, enjoy treats without beating yourself up, and then get back to your usual routine.
36. Buy a heart rate monitor. Use it when you workout. When you finish a set of an exercise, watch your heart rate. As it starts to come down, begin your next set at a predetermined heart rate (60% – 75% of your Max Heart Rate). Begin all your sets at this same heart rate. Use this method for interval training instead of keeping time. It’s a good way to add consistency and variety to your workouts.
37. have a regualr eating routine, but listen to your body too. planning meals can help with consistency, but if you’re genuinely hungry, it’s fine to eat. Aim for balanced meals that keep you staified rather than relying on a rigid meal times.
38. Keep your house empty of bad food. If you want to lose weight, don’t tempt fate by filling your pantry with unhealthy food. If you buy it, chances are you’ll eat it. Don’t buy it in the first place.
39. Train for what you want your body to do. Your body adapts to the demands you place on it, so choose exercise that matches your goals – whether thats getting stronger, improving fitness, building muscle or becoming more mobile.
40. Don’t grocery shop on an empty stomach. You’ll be more likely to buy bad food. Unless you’re attempting the “see food diet”, get your groceries after eating a meal.
41. Don’t start a diet that has an expiration date. Focus on forming a lifestyle that will last forever.
42. Don’t rely on exercise to burn fat. Higher intensity trainng can improve fitness and increase energy expenditure, but fat loss comes mainly from your overal calorie balance, activity and consistency over time.
43. People are always hopping from diet to diet. The problem isn’t the diet you’re trying, it’s that you’re trying another diet.
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