Want a healthy great-looking body?

The key to being successful has always been motivation. True
motivation comes from having a plan, putting in some real work
to reach your goal, and seeing significant results quickly.

By using these tips you'll see real results - the kind
of results that motivate you to stick with your fitness
plan to build a leaner, stronger, sexier body.

Good luck and Enjoy!

1. Have a clear goal and a good plan - Know exactly what you
want your body to look like and find out what you need to do to
get it. People flounder for weeks because they don't perform
this key step -- don't be one of them!

2. Keep it simple - If you're just starting out, keep your
workout routine and eating plan simple. Many people give up
because they feel overwhelmed by the complexity of the fitness
plan they copied from a popular magazine.

3. Do circuit training - No other type of workout produces
better results in less time. Mix compound movements (squats,
lunges, push ups, etc.) using light-to-medium weights with some
form of aerobic activity done between sets. You'll burn a ton
of fat while preserving and toning your muscles at the same
time.

4. Spend less time in the gym - If you work out at a gym, limit
the total time you spend there to 50 minutes per session.
That's more than enough time to get in a full workout and it'll
keep you from getting the "burned out" feeling many people get
from frequent marathon gym sessions.

5. Workout intensely - Effective workouts that produce fast
results are short, intense, and not too frequent. Many people
see great results with HIT (high intensity training) style
workouts and it's something you may want to look into.

6. Get 8 hours of sleep - The vast majority of people need at
least 8 hours for full mental and physical recovery. You're
shooting yourself in the foot if you regularly get less.

7. Strength train 3 times per week - When you're first starting
out, never strength train more than 3 times per week. Your
muscles need time to recover between workouts. If you don't let
them rest and repair you'll find yourself over-trained and
burned-out.

8. Don't use momentum - Never use momentum to help get a weight
up. Perform each rep slowly enough to take all momentum out of
the movement and to keep the muscle you're working under
constant tension. Form is the key to success, use mirrors to keep
the body in line, it's not a race.

9. Never starve yourself - Trying to lose weight faster by
drastically cutting calorie intake is a HUGE mistake. You'll
eventually gain back every ounce of fat but you'll have less
fat-burning lean muscle tissue and a damaged metabolism. Ever
heard of the yo-yo dieting dilemma?

10. Jump rope - Jumping rope on a regular basis is quite
possibly the best form of aerobic exercise. It burns a ton of
fat, develops and tones lower-body muscles, improves balance,
and is actually a lot of fun to do.

11. Use a planner - Plan out your workout schedule at the
beginning of each week and get in the habit of sticking to it.
Write down what type of workout you're going to do, where
you're going to do it, and how long it's going to last.

12. Enjoy working out - Never try to force yourself to do
something you really dislike or that seems like torture -- no
matter how "effective" someone told you it is! Try different

types of workouts until you find something you really enjoy.

Chris Sine
Fitness Trainer
E:Chris@NoBSFitnessForLife.com
W:www.nobsfitnessforlife.com