Proper training and nutrition produces results,  but it takes proper dedication, strategic planning, and discipline to make it happen.

You know what you need to do, but are you doing it?

For results to happen, you have to be willing to make your goals a priority.

A lot of the time it’s the little things that you aren’t doing that is keeping you away from what you really want.



To be fair, I don’t think you need to give up your whole social life but to be successful you have to be willing to make a sacrifice.

The formula for fat loss isn’t difficult, it is actually pretty basic, but it takes hard work and consistency. With the hard work, it takes a real sacrifice to make a change.

You can’t do the same thing you’ve been doing  and expect to see results

With my clients, the hardest thing for them isn’t working hard, it’s making the full sacrifice.

There’s days when it’s easy to stick with it but then temptation or tough days happen and you want to ditch what you have been doing.

You may have to skip a couple nights out because that might not be advantageous to your goals.

There will be days when you’re tired or just don’t feel like training, but you will have to push through it.

As the saying goes, “if it was easy, everybody would do it.”

If you want something new, you have be willing to do new things.

When the time comes, where you start to make a sacrifice, that’s when you will start to see the results that you want.

You don’t need to stop living to accomplish these goals but you do have to make some sacrifices.


Training note pad.png

How do you expect to see results if you don’t know what you’re doing?

Tracking your workouts is the best way to see if you’re making progress. If you aren’t tracking, you can’t be honest with yourself and how you’re performing.

Being able to look back a week, a month, six months, etc. is very valuable to your training.

If your deadlift isn’t moving, you need to be able to go back and see where you had the most success. Being able to look back at what you were doing, and when you were having the most success is the best way to adjust your training.

It’s simple, carry a notebook with you, write down your workouts and keep track of the numbers you’re using.

Nutrition Food Scale

To lose fat, you have to create a calorie deficit.

How do you know if you are in a calorie deficit if you never track your food?

I’m not saying you need to track every meal and become a victim to your food.

I don’t want you to create a habit where you can’t eat without it being weighed and logged.

With that, in order for you to find out exactly how much you’re eating, you will have weigh and track.

This is the only honest way to truly know how many calories you’re eating.

If you think you should be losing weight and you’re not, this will tell you the truth.

For my clients, I recommend them to track their food for up to 3 days, including one day on the weekend.

I tell them not to change a thing, so I can really see what they’re eating on a daily basis. I also include the weekend because, for most clients thats when things get tricky.

From there, when my clients goals are fat loss, I have them continue to track in some way.

I have them track so they can make sure they’re staying in their deficit and it keeps them honest to themselves.

Sometimes, our hopes of what a serving is, is a little bit on the high end.


Reality is, tracking tells you the truth and keeps you accountable to your goals.



A plan is your guide, it gives you direction and helps you stay on track.

Your goals should dictate your plan, and not vice versa.

If you don’t have a plan, you’re blindly trying to accomplish your goals without knowing where you’re going.

Having everything in front you, takes out all the guess work and makes it extremely easy to follow.

As you continue to follow the plan, you will start to see the progress you’re looking for.

The plan isn’t a 100% set in stone, there will be times when slight adjustments need to be made.

That is part of a good plan, being able to make slight adjustments to make sure you stay on track.

Your goals are important and they should be treated as such. You don’t want to be stuck without a plan, hoping you’re going the right direction.

Putting It All Together

Fat loss isn’t difficult, but it takes hard work.

Accepting the fact that you have to make changes to your current lifestyle can be hard at first, but YOU can do it.

Start sacrificing, start tracking, have a plan, and you will be right on your way to accomplishing your goals.

Download 5 Best Exercises For Fat Loss


If you want access to 5 Best Exercises For Fat Loss, which include video demos, programming strategies and more then download it NOW.

CLICK HERE and the eBook will be emailed to you right away.

Look forward to hearing from you.

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