The 100 Rules Of Fat Loss Success
By Jonathan Hertilus
By Jonathan Hertilus
CUSTOM JAVASCRIPT / HTML
Hey Everyone!
The  number one new year's resolution in America is to lose a few pounds. After mentoring thousands of clients on a day to day basis, I've come to find that there is so much more to fat loss than eating less. 

There are a lot of habits and ideas that tend to make fat loss more difficult than it has to be. Based on my experiences, I've compiled a list of habits or ideas that you may be entertaining that is making fat loss harder, so sit back, and take note of the ideas that may be holding you back on your battle with the scale.
Being successful with weight loss can easily be broken down into four main categories: 
Food
Lifestyle
Exercise
The Mental Game
Now remember, I've listed 100 rules. There's NO WAY you're going to be able to retain all of this. So my suggestion is to find ONE rule from each section that you can start to work on today.

Once you have conquered that, come back to www.bffbootcamp.com, read the article again and find four new ones. Got it? Good! GO!
Food
People have a very personal relationship with food. It's not as simple as "eat this, not that." There are very strong emotional bonds that people carry with food. So it's important to be patient when altering year-long or even decade-long ideas. But while you start to transition, here are somethings to remember.  

Key Things to Remember about food: 

• Added sugar, or added sweeteners are a bigger contributor to high cholesterol than saturated fat
• Protein shakes don’t make you fat, it is the additional calories in extra peanut butter, extra fruits,    and other additives which raise the overall caloric load of the shake which causes weight gain
• There are two kinds of cholesterol, HDLs(good) and LDLs. The cholesterol found in eggs yolks  
  are primarily HDL and good for you
• Fruit juices do not give you the same benefit as actual fruit because of added sugar
• Usually your desire for snacks is mistaken dehydration and can be satisfied with water
• Water consumption is a key component to fat loss
• Regardless of its calories, alcohol is counterproductive for anyone looking for fat loss because it 
  occupies one of the livers main functions (fat burning) for the sake of alcohol metabolism
• Multivitamins can be beneficial, they can in no way, replace the nutrients that you should be 
  getting from regular food
• As a rule of thumb, if it doesn’t have an expiration date, you shouldn’t be eating it
• Most people immediately opt for 1200 per day, that is the minimum allowable calories 
   recommended for women, instead make sure your calories are based off your weight and body 
   fat measurements.
The Do’s and Don’ts of Food: 
ALWAYS
• Always look to consume green vegetables, they are nutrient dense, low calorie and 
  palatable for just about anyone
• Opt for spinach over romaine lettuce in your salads for more nutrient density
• Add green vegetables to your protein shakes. Spinach is my favorite because you  
  can't taste it.
• Consider and explore a baked option for all fried foods
• Look to consume as much water as you can. Coffee and tea won’t count in this 
  effort
• Opt for foods as snacks that include fat or protein which will keep you satiated
• Learn to evaluate whether or not you’re hydrated usually hunger pains are 
   actually your body telling you that you are dehydrated.
• Taste your food before you start to heavily season it with salt or sugar
• Open yourself up to trying new foods


NEVER
• Never demonize carbohydrates, they are important for the proper functioning of 
   vital organs and is your main source of energy. It is NOT the enemy
• Never demonize fats, they are an important energy source and vital in hormone  
   regulation.
• Assume the food item is health because it's sugar free. Usually chemicals are 
  added to give the item its sweet flavor. You may be better off with sugar
• Never assume that fat free means healthy because the fat is usually replaced with  
  sugar
• Never follow a diet based on the consumption of only one or two foods
• Never obsess about eating 6-7 small meals per day. It works for some people but 
   it's not always practical
• Never fear the sugar found in fruit, although anything can be over consumed, fruit 
  sugars don’t have the same addictive properties as the sugar you might find in 
  cakes or mixed coffee drinks
• Never eat fast food
Lifestyle
More so than the good you eat, your lifestyle plays a very important part of your fat loss journey. How do you spend your time? For whom are you responsible at work and at home? Does your day allow for good habits? What do you do with your free time? In this section, we're going to go over some lifestyle choices that can affect fat loss.  

Key Things to Remember about lifesyle: 

• Above all else, successful fat loss is accomplished with three things, patience, organization, and 
  consistency
• Not eating after 5pm, 6pm, 7pm is a myth as it doesn’t take into account your activity level later 
  in the day or your feeding window. As a general rule, aim to consume your last solid meal no less 
  than 3 hours before you go to sleep
• Your weight can fluctuate up 10 pounds depending on the time of day you weight yourself, best 
  time is to weigh yourself is first thing in the morning on an empty stomach
• You should have at least one well formed bowel movement everyday. Consider increasing your 
   water or fiber intake if that isn’t the case
• Alcohol hack - if you're at the bar, you can put water in a shot glass and call it vodka, you can also put water in a beer glass and call it whatever you want!
The Do’s and Don’ts of Lifestyle: 
ALWAYS
• Plan what you will eat at a restaurant before you get there
• Make an effort to take the stairs instead of an elevator or walk to work as often
• Find healthy foods that you actually enjoy, so you won’t feel like you’re dieting
• Use pedometers like the fitbit to keep yourself accountable to your activity level
• Enroll in physical challenges that will inspire you to keep consistent with your 
  fitness goals like 5ks and mudruns
• Bring your own food to special occasions where reasonably acceptable (serious 
  folks only!)
• Whenever possible, while on vacations opt for an airBnB or a residence inn instead 
   of a hotel so you have access to a kitchen and won’t have to eat out as often
• When at a seminar, avoid the bagels and muffins, and opt for fruit instead
• Write your goal down on paper in a place where you can read it every day
• Talk about your goals as being very important to you to those who may feel 
   offended when you don’t eat their cooking. With the exception of your 
   grandparents, they will never allow it
• Make sure to brush, gargle, and floss immediately after your last meal. It will   
  reduce your craving to overeat late at night

NEVER
• Wear highly constrictive belts as an overly tight belt can disrupt the flow of your digestive system
• Allow people who stress you into your personal space, increased stressed leads to poor nutrition decisions
• Never keep leftovers on binge eating holidays like thanksgiving (give everyone a doggy bag)
• Never let your cheat meal last for more than just one meal
• Never eat just because you're bored. Try to put yourself on a schedule

Exercise
The first thing people do when they want to lose weight is join a gym. And that's GREAT! However, their approach is to wear themselves out in the first five days and create many rules for themselves that won't necessarily bring success, so with this section let's talk about how exercise can play a role in fat loss.  

Key Things to Remember about client exercise: 
• Eating after a workout doesn’t make you fat. The volume of food will make your body 
   temporarily heavier, but your body needs the nutrients to function and recover
• Women that refrain from lifting heavy because they don’t want to “look like a man” need not 
   worry because women carry much less testosterone than man, it is the hormone that 
   contributes to a mans ability to put on muscle size
• Strength training is just as important for fat loss as cardio as resistance training. This is 
  especially true with circuit or HIIT training as they offer increased EPOC (excess post-exercise 
  oxygen consumption).This is especially true with circuit or HIIT training as they offer increased 
  EPOC (excess post-exercise oxygen consumption)
• Sauna suits and waist trainers merely compromise the functionality of your vital organs long 
  term, avoid them all


The Do’s and Don’ts of Exercise: 


ALWAYS
• Be conservative with the exercise intensity so you don't burn out. 
• Focus on large muscle groups like back, chest and legs instead of arms and inner 
  thighs
• If you have no idea what you’re doing seek the advice of an accredited fitness 
  professional
• Find a diversified training program that keeps you engaged and motivate 
• Make sure to go through at least one bottle of water during your workout




NEVER
• Never focus on reducing the size of one body part especially while you’re at an 
  elevated body fat percentage. Instead understand that fat loss is like peeling an 
  onion your entire body will reduce proportionately until you reach your base frame 
  at a healthy body fat range.
• Freak out over your BMI. There is no such thing as a perfect weight for your height.

The Mental Game
Here's where the rubber meets the road. It's going to be very hard to choose the right foods, live the right life, and get the most out of the gym if you aren't mentally invested and emotionally stable. In this section, I'm going to go over the most important part of the fat loss battle...THE MENTAL GAME!

Key Things to Remember about The Mental Game: 

• The primary predictor of an individuals ability to lose fat is the frequency with which they cook 
   their own food
• The secondary predictor of an individuals ability to facilitate fat loss is their dedicated food 
   journaling on a platform like MyFitnessPal
• Cravings, can’t be ignored, they have to be replaced. Find a healthy alternative for the candy bar 
   you usually have at 3pm.
• If you have a problem with over eating, invest in blue plates and silverware, for whatever reason 
   the color causes you to eat less
• Improving your fitness is a 7 day a week effort, weekends count
• You should give yourself at least 3 months to see any significant sustainable change from a diet and exercise program
• Feeling full is a result of your brain reacting to chemicals released when you eat or drink. Your 
  brain takes around 20 minutes to register these chemicals, so don't rush!
• Identify the foods that you have the hardest time avoiding, and make sure they aren’t in your 
  house.
• If you often find yourself pressed for time during the week to make a healthy meal, choose one day, like Sunday to do as much meal prepping for the week, from there, all you have to do is heat and serve
• When you do cheat, choose foods that are worth the calorie cost(for example, don’t cheat with a random slice of decent pizza brought to the office, cheat with your absolute favorite pizza)
• Instead of focusing on the end goal, take time to celebrate when you accomplish 25% of it, then 50%, then 75%, appreciating the milestones along the way will keep you focused.
The Do’s and Don’ts of The Mental Game: 
ALWAYS
• Always weigh yourself nude or with similar clothing, jewelry should never be worn
• Constantly visualize a fitter version of yourself
• Interact with other people who are ACTIVELY pursuing a healthier lifestyle
• Make sure to take a before picture as well as progress pictures, you won’t see a 
  difference from looking in the mirror every day, but looking back a few months,  
   you will see the change in your body
• Make sure to tell you inner circle that you are actively pursuing a healthier life to 
  mitigate temptation
• See your primary care physician if you find that despite your best efforts, nothing 
  changes ( ie checking your thyroid, bloodwork etc.)
• Set your goals based on habits, not results (example, I will refrain from drinking 
  diet soda for 30 days is better than I will lose 5 lbs in 30 days)
• Keep yourself engaged by giving yourself incentives to achieve your goals, (ex. You can buy that new watch if you go 30 days without alcohol)
• Chew your food completely, rushing the eating process leads to over eating
• Measure your food, over consumption can be as much of a barrier to fat loss as poor choices
• Always ask for dressings and syrups on the side of your meal to avoid over eating
• Use added salt and sugar sparingly, and in all cases taste your food before adding 
  salt.
• Always listen to your body, when it says rest...you need to rest
• Review the nutritional value of foods that you eat so you can consider if it’s worth 
  consuming
• View eating as an act of providing fuel for the body instead of a means of 
  recreation
• Always love your body. Everyone has a different body type, some people are a 
  little bit more bottom heavy, some are more top heavy, but the goal is to accept 
  and love your frame, and create your healthiest version of it.
• Always be willing to take on the role as guide for a good friend or leader for your 
  office after you’ve seen success, health is for everyone, share the health!

NEVER
• Never compare yourself to a magazine model as they have been airbrushed and have dieted and dehydrated themselves for weeks to look that good for 5 minutes
• Skip sleep! sleep contributes to inability to feel full due to lower levels of leptin
• Save yourself the stress. You should not weigh yourself every day, rather, you  
  should keep eating habits consistent if not identical for a week to see how your 
  body responds
• Never beat yourself up. No negative self-talk while on your journey (I’m fat, I’ll 
  never lose this weight)
• Never go grocery shopping while hungry, it may force bad decisions
• Never compare yourself to anyone else, everyone’s body operates differently and 
  our lifestyles are unique, this all contributes to fat loss. Stay on your own path.
• Don’t let initial compliments go to your head in a way that makes you complacent 
  with only achieving part of your goal
• Never eat in front of the television, take time to enjoy your food
• Never cut out a full days worth of good nutrients because you know you’re going 
  to have a high calorie, low nutrient meal later on ( for instance, skipping breakfast 
  and lunch because you plan on having cheesecake later) your body still needs 
  nutrients and you probably will just consume a more responsible amount.
• Allow other people to lower your standard for yourself, sometimes people will tell 
  you that you don’t need to lose weight, or that you’re dieting too much because 
  they do not want you to look better than they do
• Never starve or binge and purge to lose weight. If this is your preferred method of 
  fat loss, please see a health professional to seek advice on healthier practices and 
  counseling
• Never talk yourself out of your fitness goals because of your age
• Don’t base your success off television shows like the biggest loser, that form of 
   reality TV is far from reality


Food
People have a very personal relationship with food. It's not as simple as "eat this, not that." There are very strong emotional bonds that people carry with food. So it's important to be patient when altering year-long or even decade-long ideas. But while you start to transition, here are somethings to remember.  
Key Things to Remember about Food:
• Added sugar, or added    
  sweeteners are a bigger  
  contributor to high  
  cholesterol than saturated fat
• Protein shakes don’t make  
  you fat, it is the additional  
  calories in extra peanut 
  butter, extra fruits, and other 
  additives which raise the 
  overall caloric load of the 
  shake which causes weight 
  gain
• There are two kinds of 
   cholesterol, HDLs(good)  
   and LDLs. The cholesterol 
   found in eggs yolks are 
   primarily HDL and good for 
   you
• Fruit juices do not give you 
  the same benefit as actual 
  fruit because of added sugar
• Usually your desire for 
  snacks is mistaken 
  dehydration and can be 
  satisfied with water
• Water consumption is a key 
  component to fat loss
• Regardless of its calories, 
  alcohol is counterproductive 
  for anyone looking for fat 
  loss because it occupies one 
  of the livers main functions  
  (fat burning) for the sake of 
  alcohol metabolism
• Multivitamins can be 
  beneficial, they can in no 
  way, replace the nutrients 
  that you should be 
  getting from regular food
• As a rule of thumb, if it 
  doesn’t have an expiration 
  date, don't eat it
• Most people immediately opt    for 1200 per day, that is the  
  minimum allowable calories 
  recommended for women, 
  instead make sure your 
  calories are based off your 
  weight and body 
  fat measurements.
The Do’s and Don’ts of Food
ALWAYS:
• Always look to consume 
  green vegetables, they are 
  nutrient dense, low calorie 
  and palatable for just about 
  anyone
• Opt for spinach over  
  romaine lettuce in your 
  salads for more nutrient  
  density
• Add green vegetables to  
  your protein shakes. Spinach 
  is my favorite because you  
  can't taste it.
• Consider and explore a 
  baked option for all fried 
  foods
• Look to consume as much 
  water as you can. Coffee  
  and tea won’t count in this 
  effort
• Opt for foods as snacks that 
  include fat or protein which 
  will keep you satiated
• Learn to evaluate whether or 
  not you’re hydrated usually 
  hunger pains are actually 
  your body telling you that  
  you are dehydrated.
• Taste your food before you 
  start to heavily season it with 
  salt or sugar
• Open yourself up to trying 
  new foods

NEVER: 
• Never demonize 
  carbohydrates, they are 
  important for the proper 
  functioning of vital organs 
  and is your main source of 
  energy. It is NOT the enemy
• Never demonize fats, they 
  are an important energy 
  source and vital in hormone  
  regulation.
• Assume the food item is 
  health because it's sugar 
  free. Usually chemicals are 
  added to give the item its 
  sweet flavor. You may be 
  better off with sugar
• Never assume that fat free 
  means healthy because the 
  fat is usually replaced with  
  sugar
• Never follow a diet based on 
  the consumption of only one 
  or two foods
• Never obsess about eating 6-
  7 small meals per day. It 
  works for some people but 
  it's not always practical
• Never fear the sugar found  
  in fruit, although anything 
  can be over consumed, fruit 
  sugars don’t have the same 
  addictive properties as the 
  sugar you might find in 
  cakes or mixed coffee drinks
• Never eat fast food

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Lifestyle
More so than the food you eat, your lifestyle plays a very important part of your fat loss journey. How do you spend your time? For whom are you responsible at work and at home? Does your day allow for good habits? What do you do with your free time? In this section, we're going to go over some lifestyle choices that can affect fat loss.  
Key Things to Remember about Lifestyle:
• Above all else, successful fat 
  loss is accomplished with 
  three things, patience, 
  organization, and 
  consistency
• Not eating after 5pm, 6pm, 
  7pm is a myth as it doesn’t 
  take into account your 
  activity level later in the day 
  or your feeding window. As a 
  general rule, aim to consume 
  your last solid meal no less 
  than 3 hours before you go 
  to sleep
• Your weight can fluctuate up 
  to 10 pounds depending on  
  the time of day you weight 
  yourself, best time is to 
  weigh yourself is first thing in 
  the morning on an empty 
  stomach
• You should have at least one 
  well formed bowel 
  movement everyday.  
  Consider increasing your 
  water or fiber intake if that 
  isn’t the case
• Alcohol hack - if you're at the 
  bar, you can put water in a 
  shot glass and call it vodka, 
  you can also put water in a 
  beer glass and call it 
  whatever you want!
The Do’s and Don’ts of Lifestyle
ALWAYS:
• Plan what you will eat at a 
  restaurant before you get 
  there
• Make an effort to take the 
  stairs instead of an elevator 
  or walk to work as often
• Find healthy foods that you 
  actually enjoy, so you won’t 
  feel like you’re dieting
• Use pedometers like the 
  fitbit to keep yourself 
  accountable to your activity 
  level
• Enroll in physical challenges 
  that will inspire you to keep 
  consistent with your 
  fitness goals like 5ks and 
  mud runs
• Bring your own food to 
  special occasions where 
  reasonably acceptable 
  (serious folks only!)
• Whenever possible, while on 
  vacations opt for an airBnB 
  or a residence inn instead 
  of a hotel so you have 
  access to a kitchen and 
  won’t have to eat out as often
• When at a seminar, avoid 
  the bagels and muffins, and 
  opt for fruit instead
• Write your goal down on 
  paper in a place where you 
  can read it every day
• Talk about your goals as 
   being very important to you 
   to those who may feel 
   offended when you don’t eat 
   their cooking. With the 
   exception of your 
   grandparents, they will 
   never allow it
• Make sure to brush, gargle, 
  and floss immediately after 
  your last meal. It will   
  reduce your craving to 
  overeat late at night

NEVER:
• Wear highly constrictive 
  belts as an overly tight belt 
  can disrupt the flow of your 
  digestive system
• Allow people who stress you 
  into your personal space, 
  increased stressed leads to 
  poor nutrition decisions
• Never keep leftovers on 
  binge eating holidays like 
  thanksgiving (give everyone 
  a doggy bag)
• Never let your cheat meal 
  last for more than just one 
  meal
• Never eat just because 
  you're bored. Try to put 
  yourself on a schedule

29) Never show desperation for a sale;
30) Speak slowly when going over contract terms with your client;
31) If you know that your gym has slightly underhanded ways of selling personal training, always let your client know exactly what to ask for and exactly what they’re getting, because if they’re unhappy with their contract, you’re going to be the one stuck with an unhappy client;
32) Always assume the sale;
33) Box Gym Trainers: Get cool with the sale staff, front desk staff, and group fitness trainers they are going to be the ones that can feed you clients when you can’t get them on your own;
34) Rejection happens a lot in personal training. Don’t let it get to you, and don’t let it deter your from your next sale;
35) Always ask for referrals;
36) If you want to improve your ability to sell personal training, listen to Zig Ziglar's "5 Steps to successful selling"
37) Make friends with physical therapists, they have a lot of qualified leads for you coming off of their therapy;
38) If you’re selling a package to a client that you know you can’t train, hand them off to another trainer, it’ll come back to you;
39) Never assume that based on the kind of jewelry that a client wears, or the kind of car that they drive that a person can or cannot afford personal training;
40) Learn how to leverage your time and make more money, offer semi -private and small group training:

 
Exercise
The first thing people do when they want to lose weight is join a gym. And that's GREAT! However, their approach is to wear themselves out in the first five days and create many rules for themselves that won't necessarily bring success, so with this section let's talk about how exercise can play a role in fat loss.
Key Things to Remember about Exercise:
• Eating after a workout 
  doesn’t make you fat. The 
  volume of food will make 
  your body temporarily 
  heavier, but your body needs 
  the nutrients to function and 
  recover
• Women that refrain from 
  lifting heavy because they 
  don’t want to “look like a  
  man” need not worry 
  because women carry much 
  less testosterone than man, 
  it is the hormone that 
  contributes to a mans ability 
  to put on muscle size
• Strength training is just as 
  important for fat loss as 
  cardio as resistance training. 
  This is especially true with 
  circuit or HIIT training as 
  they offer increased EPOC 
 (excess post exercise oxygen 
  consumption).
• Sauna suits and waist 
  trainers merely compromise 
  the functionality of your vital 
  organs long term, avoid 
  them all
The Do’s and Don’ts of Exercise
ALWAYS:
• Be conservative with the 
  exercise intensity so you 
  don't burn out. 
• Focus on large muscle 
  groups like back, chest and 
  legs instead of arms and 
  inner thighs
• If you have no idea what 
  you’re doing seek the advice 
  of an accredited fitness 
  professional
• Find a diversified training 
  program that keeps you 
  engaged and motivate 
• Make sure to go through at 
  least one bottle of water 
  during your workout

NEVER: 
• Never focus on reducing the 
  size of one body part 
  especially while you’re at an 
  elevated body fat 
  percentage.Instead 
  understand that fat loss is 
  like peeling an onion your 
  entire body will reduce 
  proportionately until you 
  reach your base frame 
  at a healthy body fat range.
• Freak out over your BMI. 
  There is no such thing as a 
  perfect weight for your height.

Client Management/ Relationships
41) Always have more energy than your client;
42) If your client is standing, you should never be sitting;
43) Occasionally people are late, so if your client is late once in a while acknowledge it, but forgive them, because eventually you’re going to be late one day
44) Clients have a skewed view about fitness, they think they need to be perfect 100% of the time, if you’re the type of person that has a cheat meal every once so often, let your client know about it, let them know how you recover, how you get back on track, so that they can do the same thing and not feel discouraged when they slip up;
45) Never allow a client to disrespect you;
46) If your client is emotionally uncomfortable with an exercise or a specific environment, move them away from it, or discontinue the exercise. They have a personal reason for it, don’t argue;
47) Spend at least as much time correcting nutritional habits as you do correct form. Use MyFitnessPal to monitor your clients.
48) Be so verbally thorough and descriptive in explaining your exercises that even a blind person can grasp the concept of what you expect them to do;
49) Stay away from complicated trainer jargon. Clients don’t study it, clients don’t understand it, it’s not going to help them;
50) Don't push supplements onto your clients if you don't believe in them.
51) Take fitness beyond the gym, into 5K’s, mud runs; and sports outings
52) Never make promises that you can’t keep;
53) Although I suggest that you give people your time, don’t give all of your time away for free;
54) Learn to talk to anyone, read Dale Carnegie's "How to win friends and influence people"
55) Remember when approaching somebody that you don’t know to help them with their form, don’t say “You’re doing that wrong.” Always start off with “Can I offer you some advice.”;
56) Never make a paying client wait because you’re trying to close a sale on a possible new client;
57) Personality matters, always let your personality shine through in your training;
58) A genuine compliment goes a very long way;
59) Don't punish poor eating habits with hard workouts, instead take the time to educate your client on how they can make better decisions
60) If your client refuses to adhere to the demands of your training regiment, don’t be afraid to suspend them for a while, perhaps a week so that they know that you mean business;
61) If you’re going to be working out with your client, do it on your time not on their time;
62) Don’t be afraid to give a free session to your clients once in a while;
63) Always ask your clients for feedback;
64) Learn to do mitt work and box, it’s a great stress reliever;
65) Make your clients journal their food;
66) Do your best to cater your training environment to your clients’ likes;
67) Remember the Jillian Michaels routine does not work for many people, and not a lot of clients respond favorably to it. If that’s not your style don’t try to fake it;
68) Encourage your clients’ to get periodic blood work so they can check their risk for metabolic disease;
69) When discussing goals, always use the word "we" (ex. we have to clean up our eating, we have to be more discipline) ;
70) Build community among your clients, it may not be a bad idea in case you need to put two clients together and train two for one;
71) Hold fat loss contests;
72) Let your clients in on your goals. They can benefit from seeing how you approach a challenge for yourself;
73) Take time to tell your clients that you appreciate them;
74) Be always honest with your clients, if you noticed a change either good or bad, let them know;
75) Remember, they’re clients not test dummies;
76) Never walk away from client (unless you got to fart);
77) Be a trainer, not a therapist;
78) Every client should feel that you’re their top priority;
79) Never book your sessions in so tightly that you have to rush clients in and out of session. You don’t want to feel the way that you would feel if you were sitting in a doctor’s office;
80) Whenever issuing criticism, always use the sandwich method, remember: compliment first, then criticism, then compliment;
81) Never smoke out a new client when they’re just starting, it’s going to discourage them;
 
The Mental Game
Here's where the rubber meets the road. It's going to be very hard to choose the right foods, live the right life, and get the most out of the gym if you aren't mentally invested and emotionally stable. In this section, I'm going to go over the most important part of the fat loss battle...THE MENTAL GAME!
Key Things to Remember about The Mental Game:
• The primary predictor of an 
  individuals ability to lose fat 
  is the frequency with which 
  they cook 
  their own food
• The secondary predictor of 
  an individuals ability to 
  facilitate fat loss is their 
  dedicated food 
  journaling on a platform like 
  MyFitnessPal
• Cravings, can’t be ignored, 
  they have to be replaced. 
  Find a healthy alternative for 
  the candy bar you usually 
  have at 3pm.
• If you have a problem with 
  over eating, invest in blue 
  plates and silverware, the 
  color causes you to eat less
• Improving your fitness is a 7 
  day a week effort, weekends 
  count
• You should give yourself at 
  least 3 months to see any 
  significant sustainable 
  change from a diet and 
  exercise program
• Feeling full is a result of your 
  brain reacting to chemicals 
  released when you eat or 
  drink. Your brain takes 
  around 20 minutes to 
  register these chemicals, so 
  don't rush!
• Identify the foods that you 
  have the hardest time 
  avoiding, and make sure 
  they aren’t in your house.
• If you often find yourself 
  pressed for time during the 
  week to make a healthy 
  meal, choose one day, like 
  Sunday to do as much meal 
  prepping for the week, from 
  there, all you have to do is 
  heat and serve
• When you do cheat, choose 
  foods that are worth the 
  calorie cost(for example, 
  don’t cheat with a random 
  slice of decent pizza brought 
  to the office, cheat with your 
  absolute favorite pizza)
• Instead of focusing on the 
  end goal, take time to 
  celebrate when you 
  accomplish 25% of it, then 
  50%, then 75%, appreciating 
  the milestones along the way 
  will keep you focused.
The Do’s and Don’ts of The Mental Game
ALWAYS:
• Always weigh yourself nude 
  or with similar clothing, 
  jewelry should never be worn
• Constantly visualize a fitter 
  version of yourself
• Interact with other people 
  who are ACTIVELY pursuing 
  a healthier lifestyle
• Make sure to take a before 
  picture as well as progress 
  pictures, you won’t see a 
  difference from looking in the 
  mirror every day, but looking 
  back a few months,  
  you will see the change in 
  your body
• Make sure to tell you inner 
  circle that you are actively 
  pursuing a healthier life to 
  mitigate temptation
• See your primary care 
  physician if you find that 
  despite your best efforts, 
  nothing changes ( ie 
  checking your thyroid, 
  bloodwork etc.)
• Set your goals based on 
  habits, not results (example, 
  I will refrain from drinking 
  diet soda for 30 days is 
  better than I will lose 5 lbs in 
  30 days)
• Keep yourself engaged by 
  giving yourself incentives to 
  achieve your goals, (ex. You 
  can buy that new watch if 
  you go 30 days without 
  alcohol)
• Chew your food completely, 
  rushing the eating process 
  leads to over eating
• Measure your food, over 
  consumption can be as  
  much of a barrier to fat loss 
  as poor choices
• Always ask for dressings 
  and syrups on the side of 
  your meal to avoid over
  eating
• Use added salt and sugar 
  sparingly, and in all cases 
  taste your food before  
  adding salt.
• Always listen to your body, 
  when it says rest...you need 
  to rest
• Review the nutritional value 
  of foods that you eat so you 
  can consider if it’s worth 
  consuming
• View eating as an act of 
  providing fuel for the body 
  instead of a means of 
  recreation
• Always love your body. 
  Everyone has a different 
  body type, some people are 
  a little bit more bottom 
  heavy, some are more top 
  heavy, but the goal is to 
  accept and love your frame, 
  and create your healthiest 
  version of it.
• Always be willing to take on 
  the role as guide for a good 
  friend or leader for your 
  office after you’ve seen 
  success, health is for 
  everyone, share the health!

 NEVER:
• Never compare yourself to a 
  magazine model as they 
  have been airbrushed and 
  have dieted and dehydrated 
  themselves for weeks to look 
  that good for 5 minutes
• Skip sleep! sleep contributes 
  to inability to feel full due to 
  lower levels of leptin
• Save yourself the stress.
  You should not weigh 
  yourself every day, rather, 
  you should keep eating 
  habits consistent if not 
  identical for a week to see 
  how your body responds
• Never beat yourself up. No 
  negative self-talk while on  
  your journey (I’m fat, I’ll 
  never lose this weight)
• Never go grocery shopping 
  while hungry, it may force 
  bad decisions
• Never compare yourself to 
  anyone else, everyone’s 
  body operates differently and 
  our lifestyles are unique, this 
  all contributes to fat loss. 
  Stay on your own path.
• Don’t let initial compliments 
  go to your head in a way that 
  makes you complacent 
  with only achieving part of  
  your goal
• Never eat in front of the 
  television, take time to enjoy 
  your food
• Never cut out a full days 
  worth of good nutrients 
  because you know you’re 
  going 
  to have a high calorie, low 
  nutrient meal later on ( for 
  instance, skipping breakfast 
  and lunch because you plan  
  on having cheesecake later) 
  your body still needs 
  nutrients and you probably 
  will just consume a more 
  responsible amount.
• Allow other people to lower 
  your standard for yourself, 
  sometimes people will tell 
  you that you don’t need to 
  lose weight, or that you’re 
  dieting too much because 
  they do not want you to look 
  better than they do
• Never starve or binge and 
  purge to lose weight. If this is 
  your preferred method of 
  fat loss, please see a health 
  professional to seek advice 
  on healthier practices and 
  counseling
• Never talk yourself out of 
  your fitness goals because 
  of your age
• Don’t base your success off 
  television shows like the 
  biggest loser, that form of 
  reality TV is far from reality

Rule # 100 - Keep it SIMPLE!
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