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Shed fat and show off your chiseled abs with the help of this easy-to-follow diet and training plan!

As the warmer weather quickly approaches most of us begin to think what we’re going to look like with our shirts off enjoying the sun. Are you going to be showing off a chiseled six-pack? Or could you stand to lose a few pounds and tighten up the mid-section?

If you are looking to shed a few pounds and carve out a washboard stomach then the plan detailed here is exactly what you need to get on the fast track to success. The plan includes easy-to-follow diet and exercise strategies that’ll help you quickly shed fat as you work towards building a more defined physique.

5 Keys To The Fat-Burning Diet

1. Meal Frequency

The first strategy is to eat more frequently throughout the day. Ideally, you want to eat four to six meals every day. This can include your three main meals plus two or three snacks.

By eating more frequently you increase your metabolic rate. As well, you keep your insulin levels regulated and are less likely to want binge eat.

2. Protein, Protein, And More Protein

Try to have a good source of protein at every meal or snack. Eating protein has a greater thermogenic (calorie-burning) effect than eating carbohydrates or fat. Therefore, by eating more protein you can give your metabolic rate a significant boost.

Some good sources of protein include chicken breast, beef, salmon, cottage cheese, yogurt, and whey protein powder.

Protein, Healthy Fats, And Greens

3. More Greens

Eat vegetables as your primary carbohydrate source at every meal or snack. Veggies aren’t calorie dense, but do contain a lot of important vitamins, minerals, and fiber.

Unlike processed carbohydrates (i.e., breads, cereals, etc.), veggies don’t cause a big spike in insulin release. You want to keep insulin levels to a minimum when trying to burn fat because it’s an energy-storing hormone.

However, the one time when you do want to have simple carbohydrates is after your workouts. Post-workout, the insulin spike from eating simple carbohydrates can help shuttle nutrients to your muscles to enhance recovery and stimulate growth.

4. Healthy Fats Are Essential

Have some ‘healthy’ essential fats with each meal. Yes, I’m recommending you eat fat to burn fat! It’s true – certain fats can actually help enhance fat loss. More specifically it’s polyunsaturated (which are essential fatty acids) and monounsaturated fats that have a host of health benefits and can also support fat loss.

Some excellent sources of polyunsaturated fats include fish, flaxseeds, pumpkin seeds, and walnuts. Almonds, pecans, olive oil, and avocados are great sources of monounsaturated fats.

5. Water Intake

Drink lots of water! Just like food, water can also have a thermogenic (calorie-burning) effect on the body. Drinking cold water has actually been shown to significantly increase metabolism. Simply put, a more hydrated body is more metabolically active.

Water is also important to help continually detoxify the body. I recommend you try to drink half your bodyweight (lbs.) in ounces of water every day. For example, if you weight 180 pounds then you should aim to drink at least 90 ounces of water per day. That works out to about 11 eight-ounce glasses of water per day.


Sample Daily Diet Plan

The sample diet plan outlined here is based on the five strategies I’ve just explained. This plan is designed for a 180-pound person. So, if necessary slightly increase or decrease the portion sizes relative to your current bodyweight.

Sample Fat-Burning Diet Plan
  • Omelet (6 egg whites, 2 yolks, 1-2 cups of mixed vegetables)
  • Avocado (1/3 of a whole avocado)
  • Low-Fat Yogurt or Cottage Cheese (1 cup) with Fresh Berries (1/2 cup)
  • Carrot Sticks (approximately 3-4 large carrots)
  • Grilled Chicken Salad (1-2 chicken breasts, vinaigrette dressing)
  • Almonds (approximately 22-25)
  • Protein Shake (1-2 scoops of low-carb protein powder with water)
  • Chopped Vegetables (for example 1-2 peppers)
  • Grilled Beef or Salmon (1-2 pieces the size of your palm)
  • Steamed Broccoli and/or Cauliflower (2 cups)
  • Walnuts (10-12 halves)
Post-Workout Recovery Shake
  • Protein Powder (1-2 scoops of whey protein)
  • Banana (1)
  • Frozen Strawberries (3-4)
  • Yogurt (1 cup)
  • Blend together with 1-2 cups of water and enjoy!

5 Keys To The Fat-Burning Training Program

1. Weight Training

Most people only associate weight training with building muscle. However, if you want to maximize fat loss then you’ve got to workout with weights at least three times a week! Weight training requires a lot of energy and therefore burns a lot of calories and fat. It also builds muscle and as a result increases metabolic rate. Weight training workouts also increase the ‘after burn.’ The after burn simply refers to the calories you continue to burn the time period after you’ve finished your workout. So, for several hours after a weight-training workout you actually continue to burn an increased amount of calories. For these reasons, it’s important to make sure you hit the weights on a regular basis.

2. Compound Exercises

In regards to weight training, use mainly compound exercises in your routine. Compound exercises involve movement at more than one joint and involve mainly major muscle groups. Bench press, squats, and dumbbell rows are all examples of compound exercises. These types of exercises stimulate more muscle fibers than isolation exercises and are more metabolically demanding.

Compound Exercise To Help Boost Fat Burning

3. Shorter Rest Periods

During your weight-training workouts try to keep your rest periods to a minimum between each set. Rest periods between sets should be 30 to 60 seconds in length. With shorter rest periods between sets your heart rate will stay elevated throughout the entire workout. Again, this is just another simple strategy you can use to increase caloric expenditure and enhance fat loss!

4. Implementing Cardio

Regular cardiovascular exercise should be an essential part of your plan. I recommend you try and get in three to five cardio workouts per week. If you find you’re not losing as much fat as you’d like then shoot for five sessions a week. If your progress is good then you might be able to get away with just three sessions a week. Adjust appropriately based on your rate of progress.

5. Timing Cardio Right

Do some cardio right after your weight-training workouts. After weight training your body should be depleted of its carbohydrate stores. So, in my opinion this is the perfect time to do some cardio and tap into fat stores. Basically, the weight training puts your body in an enhanced fat-burning state so you might as well take advantage of it by doing some cardio!

Sample Weekly Training Program

Take a look at the sample weekly exercise plan I’ve outlined here. It includes a weight-training and cardio plan that’ll help you quickly reach your goals. By using this exercise program in conjunction with the fat-burning diet plan you’ll be well on your way to showing off a more chiseled body before you know it!

Sample Weekly Workout Schedule
Monday Weight-Training Workout #1 + 20 Minutes of Cardio
Tuesday 30 Minutes of Cardio (optional)
Wednesday Weight-Training Workout #2 + 20 Minutes of Cardio
Thursday Rest Day
Friday Weight-Training Workout #3 + 20 Minutes of Cardio
Saturday 30 Minutes of Cardio (optional)
Sunday Rest Day
Workout #1: Upper Body Sets Reps
Incline Dumbbell Press 4 8
Chin-Ups 4 8
Flat Dumbbell Press 2 12-15
Lat Pulldowns 2 12-15
Hanging Knee/Leg Raises 2 15
Cable Crunches 2 20
Note: Only rest 30secs between sets
Workout #2: Lower Body Sets Reps
Barbell Squats 4 8
Dumbbell Lunges 4 8
Dumbbell Squats 2 12-15
Standing Calf-Raise 2 12-15
Crunches On Ball 2 15
Bicycle Abs 2 20
Note: Only rest 60secs between sets
Workout #3: Upper Body Sets Reps
Dumbbell Shoulder Press 4 8
One-Arm Dumbbell Rows 4 8
Dips 2 12-15
Seated Cable Rows 2 12-15
Dumbbell Curls 2 15
Cable Crunches To Side 2 20
Note: Only rest 30secs between sets



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Instead of simply trying to diet and lose fat, it's time to adopt some lifestyle changes. These tips will help you to stay lean and healthy year round.

Hit a plateau with your fat loss? The following 10 tips may be just what you need.

Let's face it: fat loss isn't easy. Some studies indicate that up to 95% of people who lose weight gain it back. There's a good chance you're one of these individuals.

So what can be done to help lose fat, and keep it off? Good question. Fat loss isn't simply about eating fewer calories. It should involve lifestyle changes.

The following tips should be adopted as lifestyle changes, and just not temporary diet changes. They will help you lose fat, keep it off, and improve your health.

10 Fat Loss Tips

White Sugar Fat Gain

Fat Loss Tip #1 - Dump Processed Sugar

Let's face it - we all know sugar isn't the best thing for us to eat. Our mothers tried to push this fact into our brains - don't eat too many sweets, you'll get sick! Guess what...she was right. If you were to remove most (not all, no one is prefect) processed sugar from your weekly diet, it would be much easier to stay lean, and you would improve your overall health.

Here's a rule to live by - if a food product has added sugar, don't eat it. Simple rule, right? This includes food and drinks. Especially drinks. And while you're at it, stop adding sugar to your coffee or cereal. Limit the majority of your sugar intake to natural food sources such as fruits.

Fat Loss Tip #2 - Say Goodbye To White Flour

Processed sugar isn't the only "white poison" to be avoided. The next food ingredient you should add to your "I better stop eating this" list is processed white flour. Unfortunately, our mothers probably failed us when it came to limiting flour intake.

Processed white flour is found in so many of the foods we can't resist...cookies, cakes, bread, pasta, coatings for fried foods, etc. Just like processed sugar, processed flour fills our stomachs with nutritionally-weak, empty calories. It's not a very healthy choice.

This might come as a surprise, but if you "only" remove 80% of processed white sugar and flour from your diet, and did nothing else to improve your eating, you would have a much harder time gaining fat.

Chicken Breast Plate Healthy

Fat Loss Tip #3 - Use The "Plate" Rule

The "plate" rule is as follows: never eat more than one plateful of food at any given meal. And no, you are not allowed to stack servings sky high. Fill your plate, eat and take a break. If you are still hungry in an hour, eat a healthy snack. If you're really hungry in another hour, have another moderate, but reasonable meal.

Many of us have a tendency to overeat. We push away from the table feeling so stuffed that we can barely move. Yet despite this horrible habit, we repeat it over and over again, night in and night out.

By forcing yourself to stick to the plate rule, you will walk away from meals feeling mentally and emotionally strong. There will be no more post-binge depression, which usually leads to more overeating later in the day.

Fat Loss Tip #4 - Try Intermittent Fasting

Intermittent fasting usually involves eating only during a 4 to 8 hour window each day. It is an amazing lifestyle choice for those of us who like to eat big meals each night, or if you are likely to sit around and snack while relaxing each evening. To keep it simple, focus on only eating after you get home from work each day.

At first glimpse this eating style may seem impossible. Who can only eat at night, right? Fear not - it only takes a few days for your body to adapt to this style of eating. After that point you will most likely find that you have more energy and awareness during the day, as your stomach and digestive system is not being bogged down trying to process a big lunch.

Fat Loss Tip #5 - Understand Your Weaknesses

To lose fat and keep it off you must understand your temptations and weaknesses, and make a plan to counter them. What good is a fat loss plan or lifestyle if it isn't structured in a manner that is working with you, rather than working against you?

If you are a big night eater, then save the majority of your calories for the night. No sense forcing yourself to eating smaller, more frequent meals. If you have a sweet tooth, put together a lift of 5 low calorie food choices that will satisfy these cravings.

For example...have a weakness for ice cream? Try a huge bowl of sugar-free pudding made with skim milk. It's low in calories and creamy, making it a very satisfying choice.

Fat Loss Tip #6 - Plan Your Meals

Takes some time on Sunday and plan your weekly meals. When possible, you might want to even prepare some of these meals in advance.

If you have a plan, you will be much more motivated to stick to that plan. If you have prepared meals in advance, you will be much more likely to eat what you've already prepared. On the other hand, if you come home from work feeling tired, starving and unmotivated, it will be much easier for you to eat something high calorie and unhealthy.

Fat Loss Tip #7 - Get Some Sleep!

Lack of sleep creates stress. Believe it or not, stress plays a roll in the drive for us to eat - and possibly overeat. A major source of stress for any animal species, including humans, is derived from lack of food.

One of the ways we are wired to react to stress is to seek out food. We all know food can be very comforting. This is a primary reason so many of us turn to food instead of alcohol as an addiction. 

You're heard it said a thousand times before, but it needs to be said again...get more sleep. Turn off the TV and head to bed. Take naps on the weekend too, if you can squeeze them in. Sleep will work to reduce your stress levels, and help to curb your desire to overeat.

Man Doing Cardio On Bike

Fat Loss Tip #8 - Stop Obsessing About Cardio

Must do cardio to lose fat! Must do cardio to lose fat! Guess what? Without a well thought out eating plan, it's highly unlikely you will lose much weight at all by exercise alone. Unless, of course, you are exercising over 3-4 hours per day.

Stop feeling compelled to perform 2 hours of cardio each day. It's simply not needed for fat loss. Several sessions per week is great for overall health, but with a proper eating lifestyle you won't need to live on a treadmill.

Did you know that a one mile walk only burns 100 calories? To burn off an average candy bar you will need to walk 2.25 to 2.5 miles, or over 30+ minutes of walking. Imagine what it would take to burn off an extra plate of pasta or Chinese food...

Fat Loss Tip #9 - Bland Food Is Bland

Eating healthy and clean does not have to mean eating bland meal after bland meal. It doesn't take much effort to spice up a boring plate of food. Listen, this is the Internet era. You have no excuse to eat bland food. Hit Google or Youtube, and within seconds you will find 25 ways to spice up any boring meal.

Take some time to research healthy recipes. There are literally more tasty and healthy recipe variations in cyberspace than you will ever be able to read in a single lifetime.

So go...take some initiative and learn how to use spices, veggies and seasonings. They are generally low calorie and inexpensive.

Fat Loss Tip #10 - Cheat And Celebrate

It's ok to cheat. Be realistic, do you really think you're capable of saying no to ice cream, donuts and chips every day for the rest of your life? Certainly not.

Allow yourself a cheat meal or cheat hour each week. Instead of planning these cheat meals or cheat hours for specific days each week, allow some flexibility so you can use them at any point during a given week. This way if you attend a birthday party on a Wednesday night, go out to eat on a Thursday night, or someone brings donuts into work, you can have a small unplanned indulgence without feeling guilty or breaking your diet.

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Maritza Rodriguez explores the many ways that working out and eating right benefit the body, mind and soul. Get ready for better sleep, better sex, and a better outlook on life!

When I started my journey (2003) the only thing on my mind was the desire to lose weight.  With time, I learned to STOP obsessing about the number on the scale.  There are multiple ways to track your progress: body measurements, loving what you see in the mirror, you need smaller clothing, you can run longer and faster, lift heavier weights.  You can even gain a little weight, and have it be lean muscle.

My routine started alternating between walking and running for half an hour, or until I reached 3 to 5 miles. I also had a 3-days-a-week basic weight training routine, and I tried the South Beach Diet at first but without cutting carbs entirely. With all the training and eating right, it took me 6 months to drop from a size 11 to a size 3.

I keep going to the gym to maintain a healthy weight and because I like the way exercising makes me feel.  So many times I heard at the gym “What are you doing here? You don’t need to lose weight!”  Well, people need to change their ways of thinking.  You exercise to maintain a healthy weight, improve your posture, relieve stress, sleep better, have stronger bones, joints, heart and even to GAIN! Yes, to gain strength, endurance and confidence.

And you eat right to have a healthy body, and give it the best nutrients to keep it free of diseases, like high blood pressure, high cholesterol, diabetes, and cancer.  So you do it because you love yourself and want good health. You exercise and eat right so you can give your best in all other facets of your life.  Keeping a healthy lifestyle is not a short-term deal; it's a long term commitment.

By watching the “Biggest Loser” show you can learn a lot about the contestants, and exercise and diet.  In the first episodes, all of them look like they're going to die – but they are NOT going to die. They are getting stronger.  I can relate with this struggle, because at first I ran out of breath quickly when I exercised.  This is because you are giving your body a challenge by changing from “sitting-on-your-behind-all-day” mode to a “running-and-kicking-my-behind-into-shape” mode.  So I had no excuse, I was focused and nothing stopped me.

Based on my experiences during my transformation (also a learning process), here are all the benefits of having an active lifestyle:

  • Improves your mood. When you exercise, your brain releases “feel good chemicals”; so when your workout is done, you’ll feel happy, relaxed and proud that you’ve accomplished a daily goal.
  • Better overall heath. You reduce the odds of having health issues; like heart disease, osteoporosis, and high blood pressure.  You will keep a good level of your HDL and LDL cholesterols; reduce chances of artery-clogging plaque in your blood vessels.

Working Out

  • Increased muscle mass. Having muscle mass is more attractive than fat and it takes less space in your body.  Other benefits of having lean muscle: your metabolism will improve, so you will burn more calories.
  • Your athletic performance will perk up! Your cardiovascular condition gets better and better.  Keeping this lifestyle helps to keep a strong and healthy heart. You can even train to run a marathon if you’re up for the challenge.
  • Strong bones. Bone density will improve, so you'll have less arthritis pain (if you have it) – I have arthritis in both knees and my doctor always tells me to work my quadriceps to avoid injuries when I participate in running events.
  • Feel younger. Maintaining a great athletic conditioning will definitely make you feel like jumping and running around like a teen.  Also, drinking lots of water and incorporating anti-aging foods like fruits, veggies, good fats, good carbs and lean protein will help keep your skin young.
  • Stay thin! You maintain a healthy weight!
  • Zzzzzzz better. Forget sleeping pills; exercise is a good prescription to get a good night's sleep.  Try to get at least 7 hours of rest.
  • Improves your sex life. Not because you’ll feel sexy, but exercise and good nutrition can definitely increase potency and make your intimate moments more enjoyable.
  • New active hobbies. You can also find an active hobby you’ll enjoy.  You don’t have to always be inside the gym to find ways to keep a healthy lifestyle.  You can find an activity to practice with friends and family – like rock climbing, cycling, volleyball, basketball, football, or swimming.
  • Fight depression. It is a known fact that regular exercise reduces stress and helps you with depression symptoms by improving your self-esteem.  When you exercise, your body will release chemicals called endorphins which activate a positive feeling, and reduce your perception of pain. For example, after you run or lift heavy, how do you feel? Energized, proud, happy.
  • Helps you work more efficiently. If you have a desk job, then you know sitting a lot can do a number on you neck and back. Also, it’s mentally tiring.  Sometimes if you’re stuck in a project and really tense, just walk away for a few minutes, or go to the gym; I can guarantee that afterwards you’ll be more relaxed and more productive.
  • Make new friends who share your new lifestyle. Yes, during your next kickboxing or spinning class you can even make new friends who will encourage you to keep giving 100%. You can also help motivate family and old friends to start an active lifestyle.  In my case, I found a new passion in my life. I love learning new things about fitness and nutrition, and I’ve been helping family and friends.
  • Make better food choices. Healthy food doesn’t have to taste bad, and with a new healthy lifestyle you will learn that.  Also, you learn to tell what’s healthy and what's junk; prepare healthy meals and snacks at home (even desserts), read labels, avoid processed foods, and choose the best for your body.  Distinguish between healthy fats and the ones who are dangerous for your system, simple and complex carbohydrates, limit your sugar intake, increase your fruit and veggie consumption and control portion.  Also, you can even make healthy choices when you visit different restaurants with your family and/or friends.
  • Make better choices at restaurants. When you eat out, ask how they cook an entrée or ask for a smaller portion.  Also, if you want a dessert, you can have it and share it with friends so you don’t have to feel bad.
  • You’ll know that a cheating meal/day is NOT a bad thing. Not only does taking a day for a cheating meal help you to be more committed to clean and healthy eating for the rest of the week, but it will help you kick your metabolism and help you avoid plateaus.  I am not saying to eat an entire large pizza and an entire chocolate cake in one sitting. Just eat until you’re comfortably full – be in control!  After having my cheating meal one day of the week, I usually train harder the next day.

So if you think that dieting and exercise is just about losing weight, then you need to change that way of thinking because this is what causes people to Yo-Yo diet; they see it as a short-term thing.  I mean, there’s nothing wrong with wanting to look good for the summer season, but learn to see the big picture here. When you commit to a healthy lifestyle, every aspect of your life will improve.

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It's time to get lean. Get your diet moving full steam ahead and reach your fat loss goals with these nine tips and eating plan tweaks from bodybuilder Brad Borland.

Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab.

The devil’s in the details as the old saying goes. Sometimes the tiniest detail or the smallest adjustment can move mountains when it comes to our diet and training goals. We so haphazardly tend to think we need constant overhauls in order for our eating plans to cultivate the type of change we want to see.

Do you see yourself as that type? The type that feels the need to wipe the slate completely clean regarding your diet? Do you find that when faced with a difficult circumstance or roadblock that you must make a big change in order the see results again?

Don’t. Many times, no, most of the time small, gradual adjustments are called for instead of reinventing the wheel. Staying the general course and adjusting a few critical components is, many times, all that is necessary to get you back on the road to lean-town.

Below are a few common questions you may encounter at some point on your personal journey. Some or all may be just what you need to get the fire stoked once again and reap big dividends by making small changes.

Lean male physique

9 Hacks to Reach Your Diet Goals

Hack #1 - Make a minor calorie adjustment

Has the scale stopped moving? As watching the scale isn’t a realistic tool in the war on fat it can still be frustrating when you know the fat isn’t melting off like it used to. Instead of throwing in the towel try a minor adjustment in overall calories. Either decrease or increase (yes you read that right, see #2 for more) your calories by only 200 to 300.

Also, give any new adjustment time (two to four weeks) to make an impact. Being too impatient and demanding overnight results is a surefire way toward frustration.

Hack #2 - Take a training break and bump carbs

Are you becoming too drained during training? This can be a sign of too much of a calorie deficit. If you feel stale and your training, energy levels and overall wellbeing are suffering then you may need a few days off from training in addition to a few more calories in your diet – namely carbohydrates.

When you eat too little the body tends to slow its metabolism down and conserve energy (it thinks it’s starving and wants to surplus energy in the name of fat storage). Increasing calories slightly and taking a short break from training will lead you back in the right direction. See also #7.

Hack #3 - Get creative & spice up your food

Have you lost motivation and enthusiasm on your current diet? A diet doesn’t have to be boring. Research interesting and tasty ways to prepare your food. A bland chicken breast and lifeless brown rice shouldn’t be what’s on your menu every day.

Look up how to spice-up certain dishes, how to prepare low-fat dressings and marinades and don’t be afraid to explore new tastes and new foods that you’ve never tried before. Spark your curiosity and get creative.

Hack #4 - Salvage your efforts by hitting the reset button

Do you keep getting of course with your diet? Does it seem like you are always trying to play catch-up? Do you feel like you are constantly getting knocked off your horse when it comes to sticking to your plan of action? Adopt a new perspective and work with what you have.

Instead of throwing it all away and starting over once again, pick up the pieces where you are currently and move forward. If you had a bad day of eating one day, simply do a little better the next day. Salvage your efforts and soon you will see that discipline and consistency is built over time.

Shredded body

Hack #5 - Inject a tweak into your plan

Is your diet stale and lifeless? This can easily be relatable to #3. In addition, try different techniques such as cycling your carbohydrate intake, increasing some healthy fats and/or install a weekly cheat meal or two.

Take time to prepare your food and add in more flavors, research fast ways to prep food and use unique meal combinations. Exchange ideas with others and create a small community of support. Healthy diet food doesn’t have to be bland and boring.

Hack #6 - Stop starving & increase calories

Are you starving all the time? Having that starving feeling is no way to live. The hunger reflex is your body’s signal that it needs fuel. Normally a sign of too few calories, feeling constant hunger pangs is a surefire way of running yourself into the ground.

Slightly increase calories over the next few days and keep track of how you feel. You may need to increase some healthy fats or complex carbs in order to properly fuel your muscle especially during intense training.

Hack #7 - Satisfy your cravings for missed foods

Do you miss your favorite foods? As I see it, this issue can be solved two ways.

One, if you need that binge fix after a week’s worth of dieting then schedule a cheat day at the end of the week. This will have you looking forward to a “reward” and will make the week easier to get through.

Two, as stated above, you can research ways of preparing your food differently to make it more appetizing each day. Who wouldn’t love marinated meats, grilled and spiced vegetables and quinoa?

Hack #8 - Lose the right kind of weight

Are you losing too much of the wrong kind of weight? We all have looked at the scale once or twice or 100 times in our lives but who is to know if it is the right kind of weight we are losing.

A weight loss or gain of one to two pounds per week is about the limit when it comes to putting on muscle or losing fat respectively. Again, as a lot of over dieters are guilty of, having your calories set too low will go against many or all efforts in the gym. You must feed your body to function and recover and have a slow and steady mindset regarding getting lean.

Hack #9 - Forget "perfect" and just start

Have you quit and are finding it impossible to start again? The biggest hurdle to any big endeavor is to just start. Start somewhere, somehow but the most important thing is to just start. You don’t need the perfect plan, with perfect execution to be successful and to start seeing results.

Every little action no matter how small will add to your self-discipline, consistency and effectiveness building each and every day until you can step back and see the monumental path you have taken. Your journey is made up of many single steps that build a foundation of positive habits and incredible willpower getting you closer to your goals.