Change your Attitude – Changing your attitude towards how to get fit or lose weight is the first thing you must do. If you are fat, don’t cry, don’t make excuses and please don’t hide under the phrase “I may be fat but I’m happy”, because you’re not. Losing fat requires work… a lot of it. Accept it, understand it… Actually believe in it and you will never… that’s right, fucking never be fat again. Understand and please accept this… the fatter you are, the harder you need to work. If you believe all the fad diets and lose-weight-quick scams out there, you’ll still be fat and a lot more broke… and that will never get you to your goals. Attitude is everything… I’ve said it for years and I want you to write that somewhere and get your ass started.
Be Proactive – Do not wait for your ship to come in… because that ship is sinking as you read this. There is no time like the present. Putting off starting a fitness program until tomorrow or next week or when it’s convenient for you… is just allowing more fat to pile on your body. By the time tomorrow comes, or next week or next year… you’ll be 50 pounds heavier and on the way to the hospital clutching your chest… crying, “I don’t wanna die”. Boo “fucking” hoo… now is the time, get it done, Carpe diem. Even if you don’t have a Heart Attack, you will still be fat, uncomfortable and unhappy.
Give yourself 3 hours – I don’t care how you do it, but give yourself at least 3 hours a week of exercise. If you are just beginning, then make most of the workout strength training. Do two exercises per major muscle group (Chest, Back, Shoulders, Hips, and Abdominals) and one exercise for auxiliary muscle groups (Biceps, Triceps, Quadriceps, Hamstrings). It doesn’t have to be 1 hour 3 times a week it can be 1/2 hour 6 times a week or 1/2 in the morning, a 1/2 hour at night Monday, Wednesday, Friday… Tuesday, Thursday, Saturday… Sunday, Tuesday, Thursday. I really don’t give a shit when you do your exercise… just do it… and make it something you want to do.
Keep Aerobic Training to a Minimum – Aerobic training for fat loss has been the most overrated aspect of weight loss for so many years. Unless you have the necessary lean mass (muscle), a million hours of aerobic activity will actually prohibit proper fat loss. There are research studies after research studies that show… that stress is the culprit to fat gain. Aerobic exercise is in many cases “undue” stress that is being placed on the body… and can actually be what’s making you gain weight. How aerobic style classes have you been taking for for two years or more and are still fat?
Be Consistent – begin your fitness program in any way you feel like it… and just keep going. If you miss a day, pick up where you left off, but don’t miss two days in a row, unless you’re in bed hacking up a lung, burning up and dying from fever or you fell off a building and actually can’t get out of bed. Anything else… get some type of workout out in. If you miss due to illness get back on the fitness train as soon as you feel a little better. Make an appointment with yourself and keep it. Don’t let kids, bosses, spouses or pets keep you from your workout. If it’s possible make them part of your workout… O.K. maybe not your boss, unless you’re punching the shit out of him and want to cal that exercise. Make these people/distractions understand that without a healthy you, their life would actually suck… really suck!
Do not Diet – Dieting is for sheep. Pull away from the dieting crowd and create an eating lifestyle that you can really live with for the rest of your life. Make sure it has at least 95% real food in it: vegetables, fruits, limited grains (that actually came from a plant) and fresh cut grass fed or organically raised meats (from the butcher, not the deli counter). If 95% of your diet comes from real food, the other 5% garbage you put in your body won’t kill you. Unless you’re eating glass or actual garbage from a dumpster .
Stop Making Excuses – Nothing is worse than listening to people create elaborate reasons why they are still fat and why they’re too busy, too lazy, too many kids, too little time. Give me a fucking break. If you work too much… quit your job. If you’re too lazy… die of a heart attack. Too busy… again, die of a heart attack. You and only you can make this happen for you. I believe you want it you just need to change your attitude and create a “Fitness Attitude”… no excuses. Now lets lose that weight fast and change your life for the better.