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There seems to be an almost “secret” code out there that everybody knows who’s achieved the body they want. And those who are fit absolutely KNOW when they’ve broken the code and know if they do more of it then there going on a downward path to fatness.

The contents of this code seem to elude many everyday average Joe’s who are clueless when it comes to fat loss. They may even be sabotaging themselves and they don’t even know it!

So I wanted to share this code, or commandments with you today so you can get the inside scoop on our secrets. Follow these commandments and you will surely be shredding off the fat for good!

1. You Shall Eat Breakfast.

Breakfast is called the most important meal of the day for a very good reason. A recent study found a group who at a 600cal breakfast lost significantly more weight than the group who didn’t eat breakfast or even the group who ate a 300cal breakfast. This doesn’t mean start pounding out Coco Puffs & Lucky Charms just yet, aim to eat some healthy grains like oatmeal or quinoa along with some fruits to get your metabolism and the day started off right.

2. You Shall Exercise Consistently.

To get the results you’re looking for you’re going to have to work out, plain and simple. But the key is doing the right stuff and doing it consistently. So this doesn’t mean coming in and taking a lame cardio class once or twice a week and calling it a day. You’re working out with weight & doing high intensity interval training 3-5 times a week.

3. You Shall Rest Peacefully.

Recovery is one of the most overlooked parts of fat loss. Think about it for a second. After a great workout your body needs the time to recover so you can actually get stronger and be rested enough to work out hard again soon. If you’re not getting enough of the right calories and are not getting enough peaceful sleep then you’re energy levels will be down and your workouts won’t be the same.

4. You Shall Eat Healthy.

OK this is a no brainer! But seriously if you eat the right stuff at the right times then you’re fat loss results are going to go through the roof. If you alter from your healthy diet more than 5-10% of the time than you’re doing yourself a disservice and you’ll be sabotaging your fat loss goals. This is probably the hardest one to follow for the majority of my clients but the one that will get you the most results.

5. You Shall Have A Cheat Day.

Having a cheat day can actually help you lose weight because if you’re eating healthy ALL the time then you’re body will release certain hormones that will inevitably cause your body to STOP losing weight. Especially if your calories are super restricted your body will start to think that you’re not able to get the amount of calories that it desires. So having a cheat day is great because it will stop those hormones from flooding your body and will get it back to a fat burning mode!

6. You Shall NOT Be Negative.

Negativity kills all enthusiasm and motivation. Positivity is the key to staying inspired and attracting great support when you really need it. If you’re negative about your fat loss goals than there’s a much slimmer chance you’re going to get to where you want to go, and you’ll also be MISERABLE while you’re doing it. Staying upbeat will keep the exercising and the diet fun so you stick with it forever.

7. You Shall Drink Plenty of Water.

Water is the key when it comes to keeping your body properly hydrated. So many people walking around are walking around depleted of the necessary hydration that their body craves. Here’s a simple rule to figure out how much water you need daily…take your body weight, divide it by 2, that’s the minimum amount of fluid ounces you should be drinking daily.

8. You Shall Supplement Properly.

Be sure to watch my video on the Top 5 Natural Fat Loss Supplements to get this one down. Supplementing your body properly doesn’t mean pounding down Red Bulls and crazy diet pills to get your weight down. Supplement your body with natural proven stuff which will increase your energy, longevity and crank up your fat loss.

9. You Shall Record Your Progress.

Gauging your fat loss process is critical because it will allow you to see where you at, where you want to go and how far you’ve come. This also means recording what you eat every day. If you care about your finances than you’re saving receipts and balancing your checkbook. Same applies to fat loss dieting; record what you eat to hold yourself accountable!

10. You Shall NOT Be Alone.

Sometimes we think it’s easier if we do everything on our own. Although that‘s not the truth, but the more comfortable way out. This could be a personal trainer, a fitness coach or a workout buddy. I know I wouldn’t be where I am today if I didn’t have a steady workout partner for so many years. Having a positive workout partner will keep you motivated to keep working out, eating right and also keep learning about creating a healthy lifestyle.

I thought this video was hilarious and wanted to share it with you.

Working out and eating right shouldn’t be serious all the time and this is a friendly reminder.

Exercising should be FUN at times or else it’s going to be harder and harder to get to the gym.

P.S. – I got an awesome post coming tomorrow, the 10 Commandments of Fat Loss!

Looking for a quick shoulder sculpting workout?

I wanted to design a workout that practically anyone can accomplish in only a short amount of time.

Having sexy sculpted shoulders is a BIG request I hear all the time from my clients and I want to share the stuff I specifically do with them.

In fact, a research team found that women say shoulders are their FAVORITE body part on a man.

The main goal is to get a great “pump” in the shoulders so you feel the burn.  This is when fat is being burned and muscle is being gained.

Throw this blast workout the next time you’re hitting the gym and I’m sure you’ll be on your way to toning those shoulders!

1. Arnold Press w/Reverse Lunge

2. Iron Crosses

3. Swiss Ball DB Reverse Flyes

Are you tired of getting bombarded by all the fat loss tips but don’t know what to believe?

Well me too! I hear the same WRONG stuff everyday and I’m here to set the record straight.

1. Screw Cardio!

Yes, I said screw cardio.  Cardio is the probably the most overrated form of exercise when it comes to burning fat.  You will burn some fat initially if you’ve never gotten up from the chair before but if you’re looking to get the best results from you efforts then I recommend you STOP wasting your time.

Interval training is the way to go when it comes to fat loss, doing the old steady pace stuff has been proven to not do much when it comes to burning the fat.  With intervals you’re working your butt off for a period of time, which will be harder, but you’ll get WAY better results than hanging around on the treadmill for an hour.

Now you don’t necessarily have to do interval training on cardio equipment, you can use it with weight resistance training as well as any form of exercise.

2. Stop Starving Yourself

OK, don’t get me wrong here, you do have to have a caloric deficit to lose weight and also you want to stay off the carbs.  BUT, this does not mean abandon all healthy food and just drink lemonade for the next 2 weeks.  Super low calorie diets can actually make you FAT in the long term simply because your body will quickly adapt to whatever you put it through.

You’ll initially lose weight because of the HUGE calorie deficit but soon enough your body will adapt and then you’ll be screwed.  Your body will begin to think that you’re starving and will quickly put an end to your weight loss efforts.  Your metabolism slows down significantly because it wants to burn less and less calories because it will prevent your from STARVING to death!

Your hormones will tell your body to STOP burning calories and you’ll also be losing muscle which will also cause your body to not burn nearly as much fat.

3.  ”SUPER FAT BURNING” Supplements

Yep I’ll admit it…marketing can influence us more than almost anything else.  Seeing these sexy celebrities & beautiful models in magazines endorsing a certain fat loss supplement and them saying it’ll do the same for you is VERY inticing.

Supplements are a billion dollar a year industry and it’s the fitness magazines BUSINESS to make sure that they sell.  If you glance through a magazine you’ll notice that many advertisements are cleverly disguised to look like an actual editorial column!

Here is the truth…some supplements will help and others won’t.  There’s so much junk out there that it’s hard to go through them all.  What you should be concerning yourself with is consistently improving your nutrition and exercise.  Because once you stop taking the supplements the weight will just pile back on, I laugh at people I see shopping at the local supplement shop trying desperately for a magic diet pill that will do all the work for them…it will NEVER happen!

For some natural fat loss supplements, make sure you check out my Top 5 Recommendations.

Looking for some natural alternatives for sugar and artificial sweeteners?

Sugar feeds fat, sickness and fatigue and if you don’t STOP consuming it then you’re going to be in some deep trouble.

Sugar has also been proven to feed cancer as well as acne.

If you want clearer skin then STOP eating so much sugar!

This also goes for white flour foods which will kill your weight loss battles.

Begin using these natural substitutes in place of your sugar and you’ll be on your way to achieving your fat loss goals.