Millions of people start exercise programs each New Year – what does it take to succeed?

1. The Why?

-- With proper motivation anything is possible.

2. Understand the old “Rome wasn’t built in a day.”

-- It takes 21 days to form a habit.

Have a plan:

Start with a 21 day program – three 7 day segments.

After 21 days – evaluate program and start another 21 day program.

3. Work on 1 bad health habit in the first 21 days.

-- Cut the bad habit in half the first 7 days

-- Cut it in half again the next 7 days

-- Eliminate the habit the last 7 days

4. I’m not sure I have the time?

-- Schedule it in advance

-- 10 to 20 minute workouts can have great benefits

-- Stretching (mobility), Strength Training (lean muscle), Cardiovasular (calorie burn & heart health)

5. More sit-ups for my stomach?

The problem midsection – what gives??

-- Spot reduction does not work. The “burn” does not equal fat loss.

Exposing the myth - Bicep curl for bigger arms & Crunches for slimmer waist – what’s wrong with this picture?

-- Proper Diet + Proper Exercise + Proper Lifestyle = Body and Health Success

6. Simplifying what moves the scale up or down.

In its simplest form, and without considering muscle gain or loss, or hormonal, metabolic issues:

Body weight will fluctuate with an increase or decrease in calories consumed (food), and/or an increase or decrease in calorie expenditure (calories burned).

3500 calories = 1 pound of body fat

Example for success:

--250 less calories eaten per day + 250 more calories burned = 500 calorie deficit/day

--500 calorie deficit per day x 7 days = 3500 calories, or 1 pound of fat loss per week.

7. Be Accountable.

Get a friend, spouse, co-worker (etc.) to help keep on you track (emails, wake-up calls, phone calls, reminders) – better yet have them join you, a little competition can be fun!

8. Make the 80/20 rule your friend.

The last time I checked no one on this earth is perfect (and if they are they are probably pretty boring).

Follow the 80/20 rule – If you are good about your diet and exercise program 80% of the time, that will easily make up for the other 20%.

There you have it, simple rules – yet very powerful rules. If you understand them and master them your success is guaranteed -- Good luck and have fun!