The question a lot of people ask is how I can stay motivated to lose the body fat and keep it off. Over the years I have learned that you want to do the least amount of work for the most results. What happens to many people is they want to see results right away. Every January, I see lots of people join the gym and every year I see the same people disappear. It is very common to see someone join the gym, go every day for about two weeks and then you never see them again. They either over train or they do not see results and get frustrated and quit. You have to have a plan to be successful. Just follow the easy steps on this web site, and you will succeed.

Every two weeks reward your self with something new. It could be new workout clothes or even a pair of shoes. Make yourself feel special. Have a massage, facial or have your nails done. Even if you are a male, pampering yourself helps. Take care of your body. You might spend a little more money on yourself, but in the long run you will save money because your medial bills will be less. Remember obesity is the second cause of death in the America. The first is heart disease.

Another way to stay motivated is to recruit all your friends and family. Make them involved in providing you with the support you need to succeed. There is no reason why your family cant start eating healthy and working out with you.

• Find a workout partner. Having someone to workout with is great. They can hold you accountable.
  
  
• It takes 6-8 weeks to gain a habit. Remember to keep recording your food intake. Writing everything down will hold you accountable.
  
  
• Remember we are changing your life style, so eating out is OK. We just need to make the right choices towards the foods we order.
  
  
• Getting enough sleep is very important. Too little sleep can affect your workouts as well as your cravings for food. A lot of people substitute food for being tired.

Are you ready and excited!   Let's begin.   Continue into the next section by clicking the top tab "Nutrition 1". You can skip to "Nutrition 4" to create your menus.