37 Fat Loss Tips to get you there!

Being a Personal Trainer, everywhere I always go, I continually get asked the same thing over and over again, what is the best tip you can give me to lose weight? or something along those lines. It honesty becomes a little much sometimes, as there is no one thing that will make the change but a list of many that will get you your dream body. I have decided to write this list and keep a copy on me from now on so the next time I get asked I will simply whip it out and let them read.

Not all of these tips will be found in text books as some I just had to learn over time. If you follow these tips you will start achieving your goals sooner than you think.
1. You can never out train a bad diet, nutrition is 90% of the problem, you must fix this first.
2. The food pyramid is a lie, flip it upside down and you will get closer to what you should be eating.
3. If you cant pronounce the ingredients on the back of the food you probably shouldn’t eat it.
4. Always write down goals for yourself. If you don’t know where you are headed how will you get there?
5. Tell as many people as possible what you are going to achieve as it makes it harder to fail.
6. Fad diets are not good, though following controlled nutrition is what you want. Eating lettuce and water will get you no where, fast. Ensure all your meals are complete with protein, veggies and fats.
7. Understand what you should be doing in the gym, you can’t just show up, lift a few weights and expect results to happen, you must have a plan.
8. Don’t take fat loss advice from someone that doesn’t look like they practice what they preach. You don’t take financial advice from a bum on the street so don’t take training advice from someone who looks like their staple diet is Krispy Kreme and their exercise is hopping up off the couch.
9. 90% of personal trainers suck, sorry but it’s true. It is easy to become a trainer these days, so you as a consumer must sift through the crap. Research them out and make sure they have testimonials and have a proven track record of getting results. Ask them for Guaranteed results or money back, you will be surprised as that is my biggest selling point when it comes to my programs.
10. Watch out who you surround yourself with, there is a saying that reigns true “If your 9 closest friends are broke then you will be the 10th and if your 9 closest friends are millionaires then your will be the 10th. This is also true with fitness, so surround yourself with like minded fit people and you will achieve greatness.
11. Take action
12. Take action
13. Take action now. I cant stress this enough, do not wait until all your ducks are in a row as they never will be, just do it now.
14. If you slip up don’t stress. Just get back on the horse as fast as you can.
15. Thoughts equal actions. Focus on what you want not what you don’t want. If you focus on the cellulite or love handles you will keep it. Though if you focus on how you are getting a amazing flat stomach then it will happen.
16. If you are trying to lose body fat, stop doing cardio at a consistent pace for 45 minutes as it does nothing for you. Start doing interval training to burn fat fast!
19. If you aren’t doing weights, START NOW!
22. Yoga and Pilates is great for flexibility though crap for body fat loss.
23. Exercise with someone as this will help you stay accountable.
24. Always take a post workout protein shake after a workout, it will get protein into your muscles and help them repair, while at the same time lifting your metabolism. If you do not have a shake post work out then your body may start eating away at its own muscle mass to get nutrients causing a drop in metabolism and a reduction in results.
25. Fats are good, consume them in every meal – avocado, nuts, olive oil, almond and cashew butter, flax and fish oils.
26. Aim for 5 solid meals a day and one liquid post workout. You can not just drink your meals, it does not require much energy to break down liquids so make sure you eat solids when possible.
27. Talk to someone who has been where you are and has achieved the results you want. No one person is the same though it will help for guidance.
28. Persistency is the key, never quit as all things good take time.
29. Stop procrastinating or waiting till Monday to start as Monday will never come.
30. The first sign of insanity is to do the same thing over and over again and expect a different result. If it didn’t work before, then it won’t work now so change up your workout.
31. Stay outside of your comfort zone as much as you can. Doing uncomfortable things will result in growth as a human being and more skills. If you don’t feel comfortable then you are most probably moving backwards.
33. If you don’t train hard, your muscles will never be hard. You must lift intensity in your workout to achieve amazing results and stop the jiggle
34. Get away from using machines at the gym. They burn fewer calories, they wreck your posture and are a pain for the joints as one size does not fit all.
35. Always aim to get 7-8 hours of sleep a day, you need this for full, psychological and physiological repair.
36. Track of your eating habits, this will make you watch more closely what you are putting into your mouth.
37. When your lifting weights for fat loss, stick to big movements, don’t isolate your muscle groups.
So these are my tips to help you achieve your dream body, if you can’t do them all then pick the 20% that will be the most influential. It goes with everything in life that 80% of the results come from the most influential 20% of the work. When reflecting on the list the most influential here would be Nutrition and to just stop talking about it and start doing it!