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16 Tips To Looking + Feeling
Great
Do you
want to improve the quality of
your life?
 Do
you want to look and feel better
than you have in years – maybe
better than you ever have
before? Do you want to protect
yourself from disease and
injury? And do you want to live
a longer, more vital life?
I’m confident that you answered
YES! to each of those questions,
just as the hundreds of
individuals I’ve counseled,
coached, and trained in my
career as a Certified Personal
Fitness Trainer and
Rehabilitation Specialist.
I’m now going to reveal to you
the 16 essential strategies that
have enabled my clients to
achieve the health and fitness
goals they always wanted!
16 Essential Weight Loss and
Fitness Strategies
1. In the beginning, your
fitness program should not be
overly aggressive. One of the
biggest problems people
encounter when starting a
fitness program is rapidly
depleted motivation after only a
few weeks due to an overly
ambitious fitness program.
Attempting to do too much too
fast is worse than doing nothing
at all! Because then you feel
like exercise is too hard and
it’s just not for you.
Start out slow, maybe just
shooting for 1 or 2 workouts a
week. Once you have successfully
added that to your normal
routine, then attempt to slowly
add to your fitness program.
Plus, most people don’t need to
exercise more than 3-4 times a
week. That doesn’t mean you
can’t exercise more; it’s just
not necessary.
2. Always have a detailed
plan! In order to reach your
health and fitness goals, you
must have a road map to follow.
I can’t stress this enough. If
you are unsure of how to put
together a fitness plan, or if
you’re uncertain of the
effectiveness of the one you
have, I highly recommend you
consult a professional fitness
trainer. With a well thought out
plan you are much more likely to
be successful!
3. Set realistic,
attainable goals. You must have
tangible, quantifiable, short
and long-term goals so you can
measure and assess your
progress. Too many people have
totally unrealistic expectations
of what to expect from an
exercise and nutrition program.
The best way for you to
understand what is realistic and
attainable is to talk with a
fitness professional – not to
buy into the “hype” of
infomercials and diet and
fitness products that are
blatantly misleading.
4. Keep a journal! This
is one of the most important
things you can do. If you’re not
tracking what you’re doing, how
will you know what worked? There
are quite a few great exercise
and nutrition logs I’ve come
across. You should keep track of
all your exercise and also each
day’s food intake.
There’s a company called
NutraBiotics that makes a great
90-day journal that can be used
to track strength training,
cardiovascular exercise, and
daily nutrition. If you would
like more information on this
journal, please feel free to
call me at 240-731-3724.
5. You must be
accountable! Set exercise
appointments with yourself if
you’re not working with a
personal fitness trainer. Use
your appointment book to set
aside times for exercise, just
like you do for meetings or
events. Don’t let things get in
the way. Nothing is more
important than your health! If
you don’t have your health you
can’t effectively do anything. I
often have mothers tell me that
they can’t find time to exercise
because they have to take care
of their children. I have 4
daughters myself, and a baby on
the way, so I know exactly how
hard it is. Whatever your
situation is, making the
commitment to exercise and your
health IS possible, and very
important. Plus, it sets a great
example for the children!
6. Remember the benefits
of exercise. Being physically
fit affects every aspect of your
life: you sleep better, eat
better, love better, overcome
stress better, work better,
communicate better, and live
better! Remember how good it
feels to finish a workout, and
how great it feels to meet your
goals!
7. Exercise safely and
correctly. So much time is
wasted doing, at best,
unproductive exercise, or at
worst, dangerous exercise.
Educate yourself on how to
exercise correctly. The best way
to do that is to hire a personal
fitness trainer. It could be for
just a few sessions to learn the
basics, or it could be for a few
months to learn everything. It’s
completely up to you. But
statistics prove that those who
understand how to exercise
correctly get better, faster
results. And that’s what you
want, right?
8. Enjoy your exercise!
For example, if you hate doing
strength training, try to find
ways to make it more enjoyable.
Circuit training might be a more
fun and exciting way to fit this
important part of fitness into
your program. The key is you
should enjoy it, and if you
don’t you need to look for other
exercises or activities to
replace whatever it is you don’t
enjoy.
If you don’t enjoy it, how do
you expect to stick with it?
9. Make time to stretch!
It has so much benefit and takes
very little time. So many people
suffer from various aches and
pains of which most can be
eliminated by basic stretches!
Try to spend at least 5 minutes
after each workout stretching.
For more information on
stretching and how it eliminates
aches and pains, please call
240-731-3724 to request a FREE
copy of my special report “No
More Back Pain”.
10. Don’t think you need
to exercise 5 days a week! I
touched on this earlier. Many
people feel they’re getting fat
because they’re not exercising.
Totally not the case! Exercise
is not the answer! It’s all in
your eating habits. However,
exercise can aid in burning body
fat, plus there are numerous
health benefits. Think of
exercise as a bonus.
How many people do you know who
exercise 3-5 times per week, but
still fail to meet their weight
loss and fitness goals? I’ve met
hundreds!
First look at your eating
habits, such as: when you eat,
what you eat, how much you eat,
where you eat, and how often you
eat.
11. Never skip breakfast,
or any meal! If you want to
maximize your fitness or
fat-loss efforts you’ve got to
eat breakfast! So many people
skip breakfast, and it’s the
worst thing you could ever do
when it comes to fat-loss.
Skipping meals throws your blood
sugar all out of whack and it
sets you up to store your next
meal as fat, almost guaranteed!
12. Eat fat to lose fat.
Healthy fats are necessary to
your body for numerous reasons:
regulating hormonal production,
improving immune function,
lowering total cholesterol, and
providing the basics for healthy
hair, nails, and skin.
The key is to eat the right
types of fats. The “good’ fats
are monounsaturated and
polyunsaturated fats like olive
oil, canola oil, sunflower oil,
safflower oil, and avocados, to
name a few. The “bad” fats are
partially hydrogenated oils, and
trans fats. Most processed foods
contain large amounts of these
bad fats.
13. Drink plenty of
fresh, clean water. Yes, I know
that you have probably heard
this one over and over again.
But there’s a reason for that –
it’s that important! The
recommended daily intake of
water is 8 glasses, or 64 oz.
You should even be drinking even
more if you are active or
exercise regularly.
And no, soda, juice, coffee, and
tea DON’T count! Nearly every
chemical process place in your
body, takes place in water!
Proper blood flow and digestion
are both affected by how much
water you drink, and poor blood
flow and digestion can be linked
to numerous health conditions.
14. Stabilize your blood
sugar! If you want to burn fat
and prevent your body from
putting it back on, you must
stabilize your blood sugar. In
order to do this you need to eat
small, balanced meals or snacks
every 2-3 hours.
Fasting, skipping meals, and
overly restrictive diets will
enable you to lose weight – in
the short run. The weight you
lose is primarily water weight
and muscle tissue, and in the
long run has opposite effect of
what you want. When you restrict
your diet, your body
instinctively thinks it’s being
starved and shifts into a
protective mode by slowing down
the metabolism and storing
nearly all calories as body fat.
Plus, losing muscle tissue is
the last thing you want to do.
Muscle burns calories, even
while you sleep. You should be
focused on increasing, or at
least maintaining muscle tissue.
15. Focus on increasing
muscle tissue. As I mentioned
previously, muscle burns
calories, so if you want to
increase your metabolism, you
have to increase your muscle.
The best way to do that is with
progressive strength training.
That doesn’t mean you have to
join a gym, buy expensive
fitness equipment, or follow
some bodybuilding workout
program; it simply means you
need to challenge your muscles!
You can do that at home in just
15-20 minutes, 2-3 times a week.
16. Get the help of an
expert! Obviously, meeting your
health and fitness goals is
important to you, so why not
eliminate the guesswork and
start seeing the results you
have always wanted? With the
help of a qualified professional
you can!
If your car breaks down, where
do you take it? Mechanic, right?
How about if you have a cavity?
Dentist. So why is it that so
many people attempt to solve
their health and fitness
problems without consulting an
expert? I don’t know exactly,
but I encourage you to make the
investment in yourself- in your
life- by hiring a professional
to educate you and help you meet
your goals.
So there you have it. The 16
essential strategies for an
effective weight loss and
fitness program that will have
you looking and feeling great!
About the Author
Jesse Cannone is a certified
personal trainer and author of
the best-selling fitness ebook,
Burn Fat FAST. Be sure to sign
up for his free email course as
it is full of powerful weight
loss and fitness tips that are
guaranteed to help you get the
results you want. http://www.guaranteed-weightloss.com
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