The Need For Fitness Assessments...

With the obesity rate rising every year and more and more people living sedentary lifestyles, the need for a thorough fitness assessment is greater than ever. A fitness assessment is simply a way for a fitness professional to gauge a clients fitness level and over-all condition of their kinetic chain. Although assessments will vary from trainer to trainer, they should all include three main components: general information (body fat percentage, medical/injury history, medications, fitness experience etc...),movement assessment (to pinpoint any tight, weak muscles), and a cardio assessment (to gauge the strength of the heart and lungs).

As far as the general information goes, it's pretty straight forward. As a fitness professional, I need to know in depth information about my clients to make sure their fitness program is safe and productive. Any past injuries or medications that aren't discussed ahead of time can sometimes have a negative impact on my client's safety and well being. I also discuss fitness experience at this time to make sure I am starting the client off at a level that will produce results. Starting someone off at a more advanced level than they can handle can potentially injure that client. On the other hand, starting someone off at too low an intensity will produce very limited results. In other words, this is a very important part of a fitness assessment.

Checking a client's body fat percentage has two advantages. 1. Since the primary goal of most people starting a fitness program is fat reduction, checking their body fat percentage will give a starting point for gauging future progress. 2. It will also let the health and fitness professional know if a client's weight loss is body fat or lean muscle and allow them to make adjustments to their client's exercise and nutritional program if needed.

The next part of the fitness assessment is what I believe to be the most important; the movement assessment. As a Corrective Exercise Specialist is makes me cringe when I see a trainer at a gym just throw a brand new client right into a program without knowing if they are able to move correctly or not. Any past or present injury, no matter how small, can cause a person to compensate when they move. Remember this, the body needs to move so it will always try to use the path with the least resistance. Now just imagine someone who doesn't have alot of training experience and has a bunch of movement compensations (from their sedentary lifestyle or a past injury) being told by their clueless trainer to put a barbell on their upper back and do some squats. OUCH! I think you get the picture.

Last, but certainly not least, is the cardiorespiratory assessment. This part of the assessment is simply to gauge the strength of the heart and lungs. There are many different methods one can use to do this. I personally use either the Rockport Walk Test or I simply see how quickly the client's heart rate can drop from zone to zone. These tests will give me a better understanding of the condition of my client's cardiovascular system to enable me to design a cardio program that will be at their fitness level and produce the quickest results.

In conclusion, if you are starting a fitness program for the first time or thinking about hiring a personal trainer, than do yourself a favor and get a fitness assessment (just be sure the person giving the assessment is qualified). This could not only prevent an unwanted injury, it could literally save your life.

As Always,

Stay Motivated, Stay Fit

Best Regards,

Andy Moses
Ultimate Physique PT
(203)317-9733
www.ultimatephysiquept.com/
andy@ultimatephysiquept.com

5 Quick Tips To Get You Fit And Healthy...

It's that time of year again. You know... the time of year when almost everyone pigs out at holiday gatherings and hides their extra weight under layers of clothing.

As a fitness professional, it amazes me how most people think that holidays and colder weather are good excuses to let themselves go and gain a bunch of weight (mostly body fat). Well, I'm here to tell you that it doesn't have to be that way.

In fact, wouldn't it be great if you actually broke this unhealthy cycle and did the total opposite and got through the holiday season without gaining a pound. Better yet... what if you were to make it through the holidays and the winter months and actually be in the best shape of your life.

With a little planning and these 5 quick tips, you will not only be beach body ready by summer, you will also be the envy of all your family and friends.

1. Get Self Motivated - This is very important! Everyone needs to first become self motivated before they can accomplish any quest. In other words, no matter how much outside support you may have, if you don't believe in yourself, every feat will be a unwanted task instead of a driven goal. Only you can make it happen.

2. Set Goals And Write Them Down - It has been proven over and over again that people who write down their goals (long term and short term) and read them every day are 80% more likely to achieve their goals. Enough said...

3. A Great Fitness Program Will Never Make Up For A Poor Diet - That's so true! I don't care if you work out 2 hours a day/7 days a week. If your diet is filled with high sugar, saturated fat filled foods then you will never reach your fitness goals. It's as simple as that.

4. Set A Specific Time To Work Out Every Day - I know how busy everyone is. Between work, family, and all the other hectic things that life throws at us, who can find time to work out everyday. You... that's who. Just make sure to designate a specific time to workout so that it becomes an everyday priority instead of something that will get done " if I have time". Regular exercise has hundreds of life long benefits.

5. Do Full Body High Intensity Circuits - If you have been reading my blog for any length of time, then you know how much this type of training can benefit you. It will not only save you hundreds of hours in the gym, it will also burn fat and grow lean muscle at the same time. More importantly, this type of training has been proven to keep your metabolic rate elevated for up to 38 hours after you workout. What exactly does this mean? It means your body will continue to burn fat for up to 38 hours after working out. Wow! Good Stuff!

Follow these five simple steps and you too can be fit and healthy all year long.

As Always,

Stay Motivated, Stay Fit

Best Regards,

Andy Moses
Ultimate Physique PT
(203)317-9733
www.ultimatephysiquept.com
andy@ultimatephysiquept.com

Covering All Your Nutritional Bases On The Run

One of the most difficult diet related tasks and one of the top reasons people give for not sticking to their diets is trying to eat healthy while on the run. Between work, family time, working out and all the other errands that come with everyday life, we seem to be spending alot more time away from home. This extra time spent "on the run" tends to lead us down the wrong road when it comes to eating healthy. Fast foods, high calorie coffees/drinks, and convenience store snacks seem to have become most of the populations 3 main food groups. However, there are some ways to overcome this "fatty" dilemma. Here are 5 things you can do to get you on a new healthy track when you are away from home.

1. Purchase a portable lunch cooler/tote- This is an absolute no brainer. These are a must for anyone who spends a descent amount of time on the run. Not only do these "diet savers" come in many different sizes, most of them can be purchased for under $20.00. One of the great things about these "lunch boxes" is that you can get ones that keep your food (or beverages) cold or hot. In other words, this enables you to bring hot or cold food/beverages with you on the road. There is absolutely no excuse for you not to be able to eat your favorite "healthy" meals away from home.
*Favorite lunch cooler-Little Playmate Ultra by Igloo

2. Prepare meals ahead of time- If you are a picky eater or someone who never has enough time in the morning, this one is definitely for you. Preparing meals ahead of time not only saves you time in the morning, but more importantly, it will ensure that you stay consistent with your healthy eating habits away from home. I personally prepare all my meals for the week on Sunday which enables me to just "grab and go" in the morning. And don't worry... most cooked foods will stay good for at least 5 days if they are refrigerated properly. Just remember, consistency with your diet is definitely the key to reaching your goals and staying healthy.
*Favorite "on the run" prepared meal-Whole wheat pasta salad with tuna

3. Protein supplements- If you want to stay energized and keep your metabolism humming, you should be consuming 5-6 small meals, approximately 2-2 1/2 hours apart, every day. One of the most easiest and convenient ways to accomplish this is by supplementing in between meals with protein shakes or bars. They have come along way in the last few years and are super convenient, good tasting (most of then anyways), and real easy on the bank account. They come in a ton of different flavors and most are packed full of vitamins, minerals, and amino acids. Just beware of the shakes and bars that are high in sugars and saturated fats and have more than 250 calories in them. These so called "supplements" are actually just junk food disguised as a healthy protein supplement. Also, make sure if you pre-mix your protein shakes you keep them in your lunch cooler until you drink them or else they can spoil. The easiest and safest way is to throw your 1 or 2 scoops of protein powder in your shaker and mix with water right before you drink it. This will not only take away the chance of your shake spoiling, it will also free up some much needed room in your cooler. If you would rather not do shakes or bars or if you haven't found any that you like, a serving of low sugar/low fat yogurt (Greek is the best), low fat cottage cheese, or a handful of nuts/seeds will surely do the trick.
*Favorite protein shake-Next Nutrition Designer Whey
*Favorite protein bar-Pure Protein (high protein/low carb) Bars-Blueberry Cheesecake

4. Drink plenty of water- If you are not doing this, then you are doing your body a huge disservice. Water makes up approximately 60% of the adult human body by weight. Consuming adequate amounts of water will benefit your body in many ways including: alleviating fluid retention, increasing the percentage of fat used for energy by improving liver functions, decreasing appetite, improving metabolic functions, and easier distribution of nutrients throughout the body. On the other side, the body cannot adapt to dehydration (excessive loss of body water), which impairs every physiologic function. Past studies have shown that a fluid loss of even 2% will affect bodily functions and decrease performance levels. In other words, drink plenty of water!

5. Keep it Simple- I cannot stress this enough! Keeping your nutritional program as simple as possible will definitely contribute to its over all success. If you are spending many hours planning, preparing, or meticulously weighing every portion of your meals, you will probably burn out quickly by making your diet a time consuming, burdensome task instead of the easy healthy life style it should be. Keep everything simple and don't let it consume your whole life.

As Always,

Stay Motivated, Stay Fit

Best Regards,

Andy Moses
Ultimate Physique PT
http://ultimatephysiquept.com/
http://ctfitnesscoach.com/
andy@ultimatephysiquept.com

Turn Down The Volume And Increase The Intensity

I'm sure you've heard this debate many times at your local gym. Me personally, I can't believe that it's actually a debate at all. I know...I know... Everyone has a right to their own opinion. Right?... Well, I guess so. But just because someone has an opinion, doesn't necessarily mean that they are right. In fact, if I was to give my professional opinion as a fitness trainer, I would
have to say that most peoples approach to training is quite wrong. I mean lets face it, practically all of the exercising public is looking to shed body fat and tone up. To do this quickly and effectively your fitness program must include some type of high intensity training.

High intensity training is simply giving an all out effort on any given exercise (or exercises) with little to no rest in between. By doing this type of training you are taxing the body and exerting the muscles to a point where the body has no choice but to try to adapt to these extra stresses. This in turn will give you the lean muscle and burn the extra fat needed for the added strength, endurance, and energy to make it through these workouts. Also, because the intensity is so high during these workouts you will need fewer exercises, sets and reps to accomplish your goal.

Volume training, on the other hand, usually incorporates more exercises, lighter weights, more reps and sets, and less all out effort to complete the task in hand. Most volume trainers also take longer breaks between sets which really just breaks down to a much less all out effort on the next set. Since there is less effort needed, the body is able to adapt much quicker and therefore limiting your lean muscle gains and fat loss. The quicker your body is able to adapt to a certain form of training the less body composition alterations it needs to accomplish this task.

The other down side to volume training is that you are more apt to hit a plateau which could make reaching your fitness goals near to impossible. Don't misunderstand me, I do believe there is a time and place for volume training. If you have been performing high intensity workouts for a while and need a little break, lower the weights, add some sets and reps, and take longer rests between sets to give your body a much needed break. Do this for two weeks and then go back to the high intensity training for another 8 to 10 week cycle.

The best and fastest way to acclimate your body to high intensity training is to start with high intensity circuits. To do this just pick a resistance exercise for each body part and perform them one after the other with little to no rest in between. In other words do a dumbbell chest press, barbell row, dumbbell over head press, dumbbell curl, dumbbell tricep kickback and barbell lunge right in a row with no rest in between exercises. These types of high intensity resistance training circuits will get all your muscle fibers firing and will also keep your heart rate elevated to keep the fat burning furnace on high. Just be sure to use a weight that will enable you to do 8 to 12 reps with a moderate amount of effort without sacrificing good form.

Another way to utilize high intensity training is with cardio exercises. HIIT or high intensity interval training is a great way to accelerate fat loss and spend a whole lot less time on the treadmill. This form of training incorporates the use of short all out bursts of energy coupled with short periods of rest. (For example – Running/sprinting on a treadmill for 1 minute followed by a slow walk or complete rest for 1 minute).

Incorporate high intensity training into your fitness program and watch your physique change faster than you ever imagined. And just remember, I am not only a huge proponent - I am also a client.

As Always,

Stay Motivated, Stay Fit

Best Regards,

Andy Moses
Ultimate Physique PT
http://www.ultimatephysiquept.com/
andy@ultimatephysiquept.com

High Insulin And It's Effects On Body Fat

When you eat foods that cause a rapid spike in blood sugar, an excess amount of "food energy" is created. Because of this, your body must now make new fat cells in order to have somewhere to put this excess energy. The facilitator for the creation of these new cells is insulin. This excess energy triggers an increase in insulin which begins the "fat storage cycle". With the creation of these new fat cells, cholesterol is also created since it is the framework for all cells.

After a period of time, when your body is continually in the state of having to deal with excess insulin, it no longer knows how to burn body fat properly and now requires high blood sugar for fuel. Eventually your insulin sensors will become more and more overloaded and slow and your body will begin to build a resistance to insulin. When this happens a persons body will start storing more and more of any excess sugars as body fat instead of burning it for fuel. When the body is in this insulin resistant state, it is very difficult to lose weight or maintain a consistent body weight.

What most people don't realize is that eating healthy, natural dietary fat does not create body fat unless it is eaten with an excess of blood sugar raising carbohydrates. In other words, without insulin spiking carbohydrates, your body uses dietary fat and body fat for fuel rather than storing it. Eating foods that are used for energy to fuel your body is the key to maintaining a healthy body weight with a low percentage of body fat. Foods that enter the bloodstream slowly and don't rapidly raise blood sugar levels won't cause excess insulin production and therefore won't contribute significantly toward fat storage. Remember, refined carbohydrates and sugars create too much insulin which triggers the "fat storage cycle".

Sticking with foods that are natural and unprocessed will keep your blood sugar levels normal and provide you with all the vitamins, minerals and nutrients necessary to keep you healthy, fit and energized.

As Always,

Stay Motivated, Stay Fit

Best Regards,

Andy Moses
www.ultimatephysiquept.com
andy@ultimatephysiquept.com

One Secret To Dieting Success

For The Last Few months I have been spending a lot more time than I usually do working on and discussing diets with my clients. There seems to be so much confusion when it comes to this topic. I would imagine most of the confusion has to do with the boat loads of misinformation and the massive amounts of "over night miracles" and eat whatever you want and still lose weight" diets that are out there. As much as I agree that dieting is a very hard thing to do, I also have many ways to make it an easier and even simple task.

You can put put any kind of spin or fancy name to your diet program but in the end it comes down to one thing... FOOD! How much, what kinds, and when to eat may be a few of the more frequently asked questions when it comes to dieting. However, my philosophy has always been that if you're looking to permanently change your eating habits there is one thing that should always be considered... TASTE! In other words, if it tastes real bad you're probably not going to eat it.

It seems that every time the word diet is brought up it's assumed that it will include bland, horrible tasting food. This is so far from the truth. There are many ways to prepare your favorite foods without destroying the taste and at the same time help you lose weight. In fact, when I am writing up a diet for my clients, the first thing I have them do is write up a list of their favorite foods. I do this so that I am able to include "healthy versions" of their favorite foods in their diets. This has nearly eliminated the "bad" tasting food comments that usually come with dieting and has really increased my clients success rates.

There are many websites online that have healthy alternative recipes for your favorite foods. One of my favorite sites is www.eatingwell.com. Check it out and tell me what you think. Here is one of my favorite recipes that I got off that site a few months ago.

MARINATED TARRAGON CHICKEN
2 boneless, skinless chicken breasts
2 tablespoons of sherry
2 tablespoons of lemon juice
1/4 teaspoon dried tarragon
1 onion, quartered
Dash each of pepper and garlic powder
2 tablespoons fresh parsley, chopped
1/2 lemon

1. Marinate chicken in sherry, lemon juice, and tarragon. Cover and keep in refrigerator overnight
2. Remove the chicken from the marinade, reserving the liquid. Broil the chicken for 10 to 15 minutes.
3. Arrange onion quarters in a baking dish, placing chicken breasts on top. Pour in marinade. Sprinkle with pepper and garlic powder.
4. Pre-heat oven to 375 and bake for 1 hour. Baste occasionally.
5. Garnish with lemon and parsley. Serves 2 people.

Per Serving: 243 calories, 29 grams of protein, 22 grams of carbs, 2 grams of fat, 74 milligrams of sodium.

As Always,

Stay Fit, Stay Motivated

Best Regards,

Andy Moses
Ultimate Physique PT
www.ultimatephysiquept.com
andy@ultimatephysiquept.com

5 Minute Fat Blasting/Body Toning Circuit

In todays blog I'm going to be sharing with you one of my fat loss and body toning circuits utilizing my Core Fire Training techniques. This is a mini dumbbell circuit which is great for total body strength and fat loss and also for core strength and conditioning.

All my Core Fire Training circuits feature a resistance training exercise super-setted immediately with a core exercise. All exercises are timed and each circuit only takes 5 minutes. Don't let the short amount of time fool you, these circuits are challenging and very effective. Each resistance exercise is going to be done for 1 minute followed immediately by a core exercise (floor planks) which is going to be held for 20 seconds. Notice that there is a 15 second break in between super-sets which will give your body a little time to recover, yet keep your heart rate elevated for maximum fat burning.

Core Fire Training Mini Dumbbell Circuit:

1. Dumbbell Hang Clean/Push Press - Done uni-laterally (one side at a time) for 30 seconds each side
1a. Floor Plank - 20 second hold

Rest - 15 seconds

2. Dumbbell Swing - Perform exercise for 1 minute
2a. Floor Plank - 20 second hold

Rest - 15 seconds

3. Dumbbell deadlift - Perform exercise for 1 minute
3a. Floor Plank - 20 second hold

Rest 1 minute then perform circuit 2 more times

Let me know what you think....

Time To Change Your Method...

If there is one main rule that I truly believe in when it comes to training it's this- No Matter How Hard Or Long You Exercise, You Will Never Get The Results You Want By Using The Wrong Method...

Just think about this for a second? Have you ever seen some of the regulars at most gyms or fitness centers. You know.. The one's who are at the gym almost everyday doing the same exact workout they've been doing for the last 3 years. Heck... You might actually be one of those people.

They are usually the ones that are always wondering why they're not seeing any results. Or even worse... Why the scale readings seem to be going down and yet they don't seem to see any real changes in the over-all shape of their bodies. There is only one thing I have to say to these trainees(while tapping them on their head) "Hello, Hello, Is there anybody in there"? Don't misunderstand me. I do give them credit for going to the gym and exercising. However, unless you're going to the gym to sweat your ass off for two hours everyday just for kicks, I would imagine that most gym members have the same agenda when they walk through those front doors - To get into great shape and look great.

The main reason these gym members are not getting the results they want is because they are using the wrong method. The great bodybuilding legend Mike Mentzer once said “You can take a stick of dynamite and tap it all day with a pencil and nothing will happen. But if you took a hammer and gave it one good whack, that’s all it would take to set it off.”

This is the same type of mind set I use when I am training one of my clients or in my own training program. You can use the wrong method for 10 years and not see any results. Right when you start using the right method the results practically come over night. In other words, If you have been using the same workout program for a while and you are not seeing any results, change things up and find a program that will give you the results you are looking for.

As Always,

Stay Motivated, Stay Fit

Best Regards,

Andy Moses
www.ultimatephysiquept.com
andy@ultimatephysiquept.com

You Are What You Eat...

That is one old adage that really speaks the truth. I mean think about it for a second.

If you eat lots of high fat, high sugar foods, most likely your physique will resemble your poor eating habits and will also be laden with lots of fat.

On the other hand, If your diet consists of healthy, low fat, low sugar, high nutrient rich foods, you will not only look better but you will also feel better because your body will be strong and naturally energized rather than weak and lethargic.

I'm pretty sure that everyone reading this blog knows the difference between foods that are good for you and foods that are not. The problem usually doesn't lie in what we do or do not know, but rather in what we do or do not DO.

Although many people struggle with their "food demons", the solution may be closer than you think. The way I deal with this dilemma is what I like to call "food trading". Let me give you an example.

I absolutely love cookies! Yeah, you heard me right. The guy who pushes healthy eating and daily exercise loves to eat cookies. However, instead of going down the snack aisle and grabbing a bag of Oreos, I go directly to the organic section and grab some whole grain Kashi cookies.

Do they taste as good as Oreos? I think so... But just keep in mind that I have been eating this way for many years.

The reason these "substitute" foods taste so good to me is because I have passed the "taste acclimation" stage. (Wow! I'm on a roll with these diet catch phrases)

Let's face it. Just because something doesn't taste that appetizing the first time we try it, doesn't mean we aren't going to get use to the taste and actually enjoy eating it at some point.

I still laugh when I see someone taste a protein drink or bar for the first time and gag trying to swallow it. It's funny because these same two things taste great to me. It's just a matter of our taste buds getting use to them. Believe me, the trade off will be huge as far as your physique goes.

I look at it this way. If you really want to be lean and healthy you will make the trade. I actually keep a list of these "substitute" foods that can be "traded" for their fat and sugar laden versions.

If you truly want to be healthy and reach your fat loss goals, make a list of your favorite foods and try to find healthier versions of them. Eating these "substitute" foods will not only make you feel better, but it will also make your physique everything you want it to be.

As Always,

Stay Motivated, Stay Fit

Best Regards,

Andy Moses

www.ultimatephysiquept.com
andy@ultimatephysiquept.com

Concentrate On The Long Term Benefits...

This Really SUCKS!...

That's exactly what you'll be thinking every time you go to workout or eat something healthy if you are not committed to your fitness and weight loss program and/or have no desire to be fit.

Let's face it, anytime we label something as undesirable, we automatically train our brains to treat it like an incurable disease, even at the mere mention of the subject. Just the absolute thought of it makes us cringe.

Why? Because it has apparently become human nature to be lazy and eat unhealthy foods way too often. The sad part is most people don't even realize how deconditioned their bodies have become over the many years of neglected exercise and bad eating habits. They have been this way for so many years that their bodies have adapted to their sedentary, unhealthy lifestyles causing them to "falsely" believe that they are in better health and shape than they really are in.

Being a personal trainer and fitness coach, I see this type of misconception all the time with new clients. They describe themselves as being only " a little out of shape", when actually they are in their 40's and haven't exercised since high school or college. They may not be severely over-weight but they exhibit many muscle imbalances (most likely caused by their lack of exercise and sedentary lifestyles) and their body fat to lean mass ratio is very high.

Most of the time these clients will "vividly" describe their hatred of the words diet and exercise. In fact, I think 8 out of 10 times they end up using the words "chore" or "hate" when talking about either one.

I personally think it's pretty sad that something that can make you feel great, look great, live longer, boost your self-esteem and confidence, and enable you to physically and mentally accomplish tasks that couldn't be accomplished without them, could be labeled as a "chore" or described using the word "hate".

The funny thing is, it's usually real easy to get these particular clients on the right track and motivated. After they realize how "out of shape" they have become over the years, it almost gives them a more focused purpose to reach their fitness goals. What I mean is, instead of striving to just "lose a few pounds", they are now working on changing their whole lives by getting healthy and living more active, fulfilled lives with diet and exercise.

By concentrating on the long term benefits instead of the short term results, you too could reach your fitness goals quickly and live a long, physically active, healthy life.


As Always,


Stay motivated, Stay Fit


Best Regards,


Andy Moses-Owner
Ultimate Physique PT
http://www.ultimatephysiquept.com/
andy@ultimatephysiquept.com

Fitness Vacation?...

In order to successfully complete any task, you must have some sort of game plan to be able to stay on track and make the whole process as easy as possible.

Just look at some of the things that most people really enjoy doing, like going on vacation.

Do you just drive to the airport on the first day of your vacation hoping to catch a flight to somewhere nice? Hoping that when you get to this "somewhere" that there is actually available hotel rooms and stuff to do. Of course not!

Instead, you meticulously research a bunch of different vacation destinations you would be interested in visiting.

You weigh the pros and cons of each possible destination, always choosing the one that will offer you the most bang for the buck.

You reserve your flight, hotel room and rental car ahead of time to make sure the whole transformation from work to vacation goes as smoothly as possible.

By doing this, you practically guarantee that your vacation will be a huge success just by planning everything out ahead of time.

This type of mindset is all you need to be able to make sure your weight loss and fitness programs are just as successful.

Planning everything out ahead of time is definitely the key. This will make your whole program alot easier to stick to by keeping you organized and on track.

Simple tasks such as preparing all your meals for the week on Sundays and having your exercise routine written out ahead of time will accelerate your results by keeping you consistent, making your fitness progam an enjoyable experience instead of a miserable one.

So next time you're ready to start a new fitness program, plan ahead and maybe you can turn your whole program into a fitness vacation.

Are you willing to do whatever it takes?...

This is one question that you definitely should be able to answer yes to if you want to be successful in reaching any goal.Lets face it... You have to be willing to do whatever it takes to be able to accomplish whatever goal you are pursuing. If you don't want it bad enough you will be lazy and inconsistent with your approach which will only lead to disappointment and failure. In other words,"How bad do you really want it"?...

Look at it this way... Think about all the times in the past when you were forced to do something that you didn't want to. Your whole approach to finishing this task was to get it done as quickly as possible, even if that meant cutting corners and not doing a good job. You didn't care about the outcome as long as the task at hand was over and done. The end result gave you no satisfaction because you put very little effort into doing it and you were definitely not looking forward to ever having to do it again.

This type of half-assed, lazy approach is exactly why most people fail when it comes losing fat and getting into shape. You have to be willing to put the time and effort into finding a fitness program that will give you the results you are looking for. A fitness program that is designed to burn fat and tone your muscles. A program that utilizes a combination of fat burning, muscle toning, metabolism boosting resistance and core training and high intensity interval cardio training to melt away fat and tone your whole body.

But no matter how great of a fitness program you have, without a good game plan you could be headed for disaster. Planning your whole program out ahead of time could mean the difference between succeeding and failing... Having the desire to accomplish something and taking the time to plan everything out ahead of time will no doubt have you on the road to success. It's this type of approach to a weight loss and fitness program that will keep you consistent and produce great results.

Consistency is absolutely the key to keeping you on track and accelerating your results. I don't care how great your fitness program looks on paper, if you're not being consistent with your nutrition and exercise, then you are not going to get the results that you want. Schedule workouts at times when you know you can do them. If something does come up, don't just skip the workout, reschedule it for the next day.

With a little commitment, planning and consistency, you too can have the body you always wanted.