Your Fitness and Weight Loss Goals: 4 Secrets You Must Know!

fitness and weight loss goals

Are you entertaining the idea of losing a few pounds before the next round of holiday festivities begin? Do you want to get a jump start on your bound-to-be New Years goal?

We’ve all been there before. You wake up Sunday morning and think to yourself, “Alright, I’m going to do it this time. I am going to go shopping and eat healthy this week. I am going to go to the gym every morning before work. Now is the time!” Then before you know it, Sunday is almost over and you don’t feel like going grocery shopping so you promise yourself that you’ll just make a nutritious smoothie in the morning before you go workout. Next thing you know, it’s Monday morning and you’re pressing snooze on the alarm for the 3rd time because you stayed up too late watching movies. You don’t make a smoothie, you don’t work out, and your week is off to a rough start. Getting the train in motion is tough–but have no fear, we have 4 secrets to achieving your weight loss and fitness goals that we’d love to share with you!

  • 1. Make a commitment

It takes more than an epiphany one morning to put a weight loss and fitness routine into effect. The secret is making a simple Commitment to your exercise program. There are big companies out there who want you to believe that a pill, or a fad diet, or a special machine will solve all your weight loss and fitness problems. The real secret is quite simple; eat 3 to 5 small healthy meals per day and perform a combination of aerobic and resistance training exercise for 40 to 60 minutes 3 times a week. Take out your calendar right now and mark off three days each week for the next 12 weeks when you will commit to exercising. Then do it. Your commitment to your schedule will bring you the results you want.


Almost every self-help book ever written talks about the critical importance of having a coach or a mentor. A coach is an experienced and trusted counselor or teacher. It’s inevitable that you will come up against hard times on your path to losing weight and getting fit. A coach will guide, motivate, educate and support you – so you can easily and rapidly overcome these hurdles. A coach is critical to systemizing your exercise program for maximum results and assisting you in heightening your motivation and strengthening your commitment. And a coach becomes your “objective feedback system,” helping you see, understand and correct the problems that are interfering with your progress.


  • 3. Add Progressions.

Have you ever met someone who says they exercise week after week, month after month, even year after year and aren’t getting any new results? Believe it or not, doing the same workout over and over without expert guidance to direct your progress will actually decrease your fitness. You must learn how to progressively improve and fine-tune your efforts for maximum weight loss and fitness results. Getting help from a professional to determine progressions that will help you build strength safely is the key.  Consider working with someone who is not just a certified personal trainer but also has an educational background in Kinesiology or exercise science.


  • 4. Get Accountability!

In a recent study at Virginia Polytechnic University, researchers divided people starting a walking program into two groups. Every week, each individual in one group got a phone call asking how their exercise program was coming along, the other group got no calls. At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking compared to just 2% who did not receive calls. The results show that weekly accountability increases the likelihood of sticking to your exercise program by 2200%!

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