10 Steps that Absolutely Guarantee

10 Steps that Absolutely Guarantee you'll have visible results of change in 90 days or Less! 

1. Persistence!

Violate this step and you'll never achieve permanent results. I recently concluded a 10 year study which proves that persistence is the single most important aspect of any diet, exercise or change program. The study followed a group of people (group #1) who implemented changes, exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who planed and worked at changes, exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group made comparatively challenging changes #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who implemented change, exercised and dieted VERY STRICTLY but only occasionally.

2. Work at your change, health, weight plan around other people.

Working with others will get you about 43% faster results!!!

3. Don't take bad advice.

Take ONLY the advice of those people who are successful and look strong & healthy themselves, whom you know to be knowledgeable about your choice of change, health & fitness!

4. ALWAYS keep an eye on your progress.

When doing any training, keep a record of your progress and achievements! If you are exercising keep your pulse inside your 80% target heart rate zone it will burn up to 9 times more calories. Dropping below your target heart rate will not burn nearly as many fat calories, and going above your target heart rate may lead to muscle breakdown.

5. Surround yourself with winners.

One of the key qualities of all successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. So if your goal is to weigh 135 pounds by eating healthy and living an energy full life - then seek out others who already live a healthy lifestyle and weigh 135 pounds. Hanging out with people who just talk about getting in shape or changing, but never take persistent action will ensure that you never reach your goal.

6. Know your outcome.

Have specific goals. Get a photo (or several) of what you WILL look like, what you will have achieved when you reach your goal, then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.

7. Increase you water intake.

Water is a key component to life. No living creature can survive without a fresh supply of pure water each and every day. This key is for everyone, everyday, it helps your mind and body function at an optimum. If you do not consume enough fresh water every day, your body will age faster, appear fatter, be more susceptible to germs and colds, lose joint mobility, and much more. Generally speaking, most people who weigh under 150 pounds require no less than 8-10 glasses per day, those who weigh between 150-250 pounds require about 16 glasses per day.

8. Watch where your calories come from.

Without a doubt, we eat way too much sugar and fat. Moderation was the key in the past, now the key is moderation and the exclusion of junk food. One or two binges per year are generally OK if you are a normal healthy individual, but more is absolutely not OK. Poor physical and mental health will hold you back from any of your goals.

9. Increase the number of meals consumed per day.

On average, you should be eating some form of protein and vegetable combination that's low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you an almost unfair advantage over those who only eat the normal 3 meals (or less) each day. Watch your energy rise and the amount of things you can accomplish in a day soar.

10. Visualize Clearly and Often.

Design your new situation, body, house, car, in your mind first. You cannot achieve your idea of the perfect change if you don't have an idea of what the perfect change means to you. Take 10 minutes when you are sure not to be disturbed by people or phone calls, get comfortable, fully relax, then begin to dream about what you will look like, feel like when you have achieved your goal. Be specific, about your expected achievements, then review this image as often throughout each day as possible (never less than 3x/day).