I don’t know if you are one to make New Year’s Resolutions or not, but either way you’re probably thinking about how you can become fitter, healthier and happier than you are right now.

These 27 Fitness and Fat Loss Tips will get you on the right track for this New Year:

1. Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.
2. Push the intensity of your workouts. Don’t kill time, burn calories by maintaining a challenging intensity.
3. Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.
4. Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.
5. Believe in yourself. Know with conviction that you CAN accomplish your goals.
6. Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.
7. Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
8. Don’t be afraid to ask for help.
9. Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
10. It’s not about will-power, it’s about want-power. You have to want it.
11. Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
12. Stop talking about losing weight. Start doing it.
13. If you have to eat out, always opt for low carb.  Protein and veggies are perfect here.
14. Be wary of products that are labeled as ‘health food’. Always read the nutrition labels.
15. Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.
16. Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.
17. Destroy negative self talk.
18. Avoid the trap of high-calorie beverages after your workouts.
19. Be consistent with your workouts. Exercise three to four times each week.
20. Expect more of yourself.
21. High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.
22. Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.
23. Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
24. Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
25. Set specific, measurable goals.
26. Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
27. You deserve better…go get it.

After writing these tips, I realized how powerful and inspiring they are. Print this list and place it somewhere that you’ll see often – this will keep you motivated and pumped up to accomplish your goals.

If your New Year’s Resolution has to do with losing weight and getting into great shape (and whose isn’t?) then guarantee your success by working with a fitness expert who can guide you to success.

I’d love to team up with you – together we will transform your body in 2010!

Call or email to get started today.

Answer: The answer really depends on how much time a person can devote each week to the gym.

The entire fat-loss process hinges on EPOC – Excess Post Oxygen Consumption – which is simply the recovery of the metabolic rate back to pre-exercise levels which can require several minutes for light exercise and several hours for hard intervals.

Now that's a raging inferno

Think about a forest fire.  You understand that it doesn’t just burn for an hour and then burn out. It must gradually burn out over time until there is no more fire. The fires peak could have been several hours ago, but there are still flames being produced for a long time afterwards.

Our goal is to keep the fire burning as long as we can.  Forget about how many calories you burn during a workout, but how many additional calories you are burning every minute throughout the rest of the day.  The way we train at my gym in Ambler is like a raging inferno compared to the small fires most produce when they train.

I am in a very envious position compared to most.  My mentor Alwyn Cosgrove is the best in the business when it comes to fat-loss.   Fortunately, I had the privilege of learning the hierarchy of fat loss first hand.

THE HIERCHY OF FAT-LOSS

1. Correct Nutrition – diet is, was, and will always remain the best tool for fat loss.  You cannot out train a crappy diet so stop trying.

2. See #1 – Yes it’s that important I put it on here twice.

3. Metabolic Strength Training – Small circuits with short rest, the weights also must be heavy with time under tension approaching 60s

4. High Intensity Interval training – short sprints, followed by recovery

5. Aerobic Intervals- slightly longer sprints, followed by recovery

6. Steady state Cardio – putting in work at a steady pace like jogging

7. low intensity Cardio – the mythical fat burning zone

8. A qualified professional to put it all together for you.

I’m actually going to be doing a seminar on this very thing at my studio in April.  If you are interested in attending, let me know.

How Bad Do You Want It?

Blair

http://www.3dfitness.net