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There are three main components in any exercise program to build lean muscle and lose unwanted body fat. These components are resistance training,cardiovascular exercise, and proper nutrition. 

All three are equally important on achieving your goals in fitness.

If one is not executed consistently, the other two will suffer and so will your progress. Don’t get me wrong; to assume we can be perfect, 100% of the time will just be setting ourselves up for failure. Our goal should be to follow our programs the best we can day in and day out most of the time. The longer the time you stick with something the better you will become at it. Let’s go over some ways we can remain more consistent with our exercise programs.


Depending on your goals, you should perform some type of resistance training with weights anywhere from 3-6 times per week. The importance of resistance training is that it will help increase your lean, tone, body mass, thus giving a better shape to the body and increasing you basal metabolic rate. Muscle is like a 24-hour furnace, so we must be sure we maintain or even increase our lean muscle to keep the metabolism on the rise.

To help keep you more dedicated; I would find a workout partner or hire the help of a qualified personal trainer. This way you are help accountable for. I am more likely to go to the gym if I know there is someone waiting for me that I am accountable for. Also having a training partner or trainer will keep you more focused and motivated during your workouts and will keep you from getting bored of the same old routine. 


Cardiovascular activity is necessary to keep the metabolism roaring and help you burn some extra calories that will lead to fat loss. The main reason I choose to do a good amount of cardio, is that it allows me to eat more food and still make the fat loss results I am looking for. Some people who rely on diet alone to lose fat usually find themselves losing weight but also a lot of muscle. Keeping a little bit more food in the diet, but using cardio to burn more calories will end up in retention of lean muscle while losing the fat. 

I would recommend doing your cardio first thing in the morning, 30 minutes plus, before breakfast. This way it is out of the way, and it will really boost your energy for a good portion of the day to follow. It is a little tough in the beginning, but after a week, you will feel so good doing it, you will be locked in a routine.

If there is no way you can do it first thing in the morning, I would do it right after you train with weights or at night after your last meal. Bring a headset with your favorite music to help the time go faster.


This is where I find that biggest inconsistency lies in most people. Some are good for 2-3 days, then blow it for 2 days, etc.

This viscous cycle will lead to frustration. Instead of following an extreme diet plan, I rather you follow a nutrition plan that is moderate and one you feel you can follow every day for most of the time. Find a plan that is filled with the healthy foods you like. 

NO this does not mean ice cream, BUT once in a long while, you can indulge and enjoy. Moderation is the key.

If you mess up and indulge in one or two of your meals, the day is not ruined, just start back to your diet for your next meal following.

Convenience is a big factor that effects the consistency of eating the right foods. I recommend you get in the habit of preparing your own meals ahead of time. This will eliminate the excuses of stopping off at a fast food place because you have nothing to eat. It will eliminate the excuse for skipping a much needed meal.

I would invest the money in a George Foreman grill and some Tupperware. The best thing about preparing your meals is that you know exactly what you are eating, and have complete control of the food you eat.

To speed up the metabolism and to help recuperate from your training, try to eat 5-6 small meals per day. It takes a minimum of around 2 weeks of a consistent eating regime to start boosting your metabolism and making results as far as lean muscle gain and fat loss. Supplement companies today made it very easy to hit all of your meals.

You can purchase a protein powder, a meal replacement packet, protein shakes in a can already mixed, and protein bars. Again these help eliminate any excuse for not getting the proper nutrition your body needs.

I would still rather you eat whole foods, but something is better than nothing at all!

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