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- Focus on behavior change and habits versus actual results. Results will come
Think of the process as a ball rolling uphill with the top of the hill being your goal. Once you start, the ball starts to roll upwards. If you quit, the ball comes to a stop, then starts to roll backwards.
- strength train all body parts once a week. Cardio 5-6 times a week !  I recommend high intensity cardio for 20 minutes versus low intensity cardio for an hour.
- try different variations of sets, reps & intensities
o Examples
Â§ 3 sets 25 reps intensities of 4 on a scale of 1 to 5 with 30 seconds rest.
Â§ 3 sets 12 reps Intensity of 4.5 with 90 seconds rest.
Â§ 4 sets 20 rep Intensity 3.5-4 with 45 seconds rest.
- If you must do low intensity cardio, split your session into 2. Do 30 minutes in the morning, and up the intensity maybe 10-20% higher than what you are used to. Then repeat another  session of 30 minutes later in the day.
o moderate Intensity= a brisk walk, or any other mode where you can carry on a conversation without gasping for breath until the end of a sentence.
o more intense = 75-85% of your heart rate reserve (see trainer for this number)
- Shoot to eat 5 meals a day, with no more than 4 hours between meals
- drink at least 1 gallon of water a day
- never ever skip breakfast ! !
- eat all the cruciferous or colorful vegetables you want and try to comsume a minimum of  3 servings of colorful veggies a day.
- plan & prepare meals ahead of time. Have shakes or bars at hand in case you canât get to a meal in time or you are somewhere where you canât make a meal (like in a car in traffic)
- cheat meals are expectedâ¦.. after all, you are a human; a normal person. not a bodybuilder getting ready for a contest. DO NOT intend to eat mindlessly; this can lead to overeating and consuming calories you already burned. And you may end up feeling so guilty afterwards that you give up. instead, eat whatever foods you want but watch your proportions. Try to adhere to your Macros.
- avoid all saturated & trans-fats. choose fat choices such as olive oil, canola oil, flax seed oil, nuts, avocados & non-animal fats. keep your fat intake 10-205 of your total caloric intake
- 1 lb of fat = 3500 calories yet expends only 1 calorie a day when body is at restâ¦ BUTâ¦ 1lb of muscle expends 30-70 calories a day at rest and takes up 1/3 of the space.
- Ladies, please donât fear lifting heavy to build or harden your muscles. you will not bulk up like a bodybuilder. Bodybuilders spend hours and hours in the gym, eat a diet specifically for building muscle, and they also take a lot of substances (some illegal) to build muscle. Itâs a full time job. If it were that easy to build muscle, they wouldnât have to spend all day obsessed with it.

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