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(Watch) 29 Fitness Tips To Live By In 2017

Far too often fitness is presented as complicated and confusing. 

Nothing could be farther from the truth. 

Being fit comes from living the following simple everyday practices:

  1. Have fun!
  2. Call for backup when needed. Enlist the support of family, friends, or me for support. Create a network of accountability with workout partners or by working with a fitness expert.
  3. Make fitness like breathing. Mandatory for survival. 
  4. Know your mission. Visualize the end results of your hard work.
  5. Believe in you. I know that you CAN accomplish your goals.
  6. Don't be a wimp. Keep the intensity high during your workouts. Remember that you don't want to kill time; you want to burn calories and strengthen your body through intense exercise.
  7. Drink water all day long.
  8. Know when to ask for help.  
  9. Incorporate High Intensity Interval Training into your routine by doing bursts of high intensity rather than exercising at a single steady pace.[1]
  10. Eating every 3-4 hours to "increase metabolism" is a myth.[2] Know your BMR, create a deficit if you are overweight, and stick to it. 
  11. Forget will-power; it's about WANT-power. How badly do you want it.
  12. Never eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.[3]
  13. Fat contains twice the caloric density of carbohydrates and protein, so limit the amount of it that you eat. Fill your diet with lean protein and carbohydrates from leafy plants and whole grains.
  14. It's OK to be a skeptic. Watch out for products that are labeled as ‘health food'. Always read the nutrition labels and make your own informed opinion.
  15. Talk is cheap. Act now and get the job done.
  16. Exercise with people that are in better shape than you. This will encourage you to push your limits.
  17. Never indulge in negative self-talk.
  18. Don't drink calories.
  19. Pay attention to everything that you eat. Especially while dining out. Many restaurants cook with ingredients and add calories you wouldn't in your own kitchen.
  20. Keep consistent. Exercise at least three or four times each week.
  21. Expect more from yourself.
  22. Never eat High Fructose Corn Syrup.[4] It spikes your blood sugar levels and encourages your body to store fat.
  23. Eat plenty of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, great for good health and weight loss.
  24. Do your cardiovascular exercise after weight training to encourage more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout. This encourages weight loss. If your goal is to encourage muscle gain, perform endurance training before weight training.[5]
  25. Breakfast should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
  26. If you know that you deserve better...then go get it.
  27. Challenge yourself during each workout. Try something new and exciting.
  28. Set specific, measurable goals and track your progress.
  29. Even if they are whole grain, eat carbohydrates sparingly. Carbohydrates are quickly stored as fat.

Print this list and place it somewhere that you'll see every day.