3 hours ago
Just a quick one to get you all motivated on this fine Monday 👌
If you are not achieving one of the below Golden Rules, this week is an opportunity to choose just one and work on it until it becomes second nature.
1️⃣When it comes to nutrition for fat loss, get in a calorie deficit and follow the 80/20% rule.
2️⃣Exercise 3x45 mins per week minimum.
3️⃣Aim for 70k steps per week. (Track your steps as an addition to exercise) The average person burns 500 Kcals for every 10k steps taken. For every 3,500 Kcals burned = 1 lbs of fat.
4️⃣Improve by 1% everyday.
5️⃣Treat Friday like a weekday, enjoy treats on Saturday night.
6️⃣You don’t own your results, you can’t buy it like a house, it’s ALWAYS on rent. You have to pay your rent everyday.
7️⃣Fad diets don’t work, make nutrition and exercise as a part of your lifestyle and you will never have to look back.
8️⃣Falling off the wagon is a part of the process, get back up and go again.
9️⃣The scales DO NOT tell you how much body fat you have lost, your clothing and photo comparisons do. 🔟Eat & drink what you want on holiday, it only takes 7-10 days to get your pre-holiday body back.
We ensure our FITFAM have a constant reminder of the above on a weekly basis until it becomes a part of everyone's lifestyle.
This is the ‘secret sauce’ to success when it comes to fat loss.