It’s time to review some important tips we’ve covered off here at the Fat Loss Authority. Think of this as your study sheet. We know the reasons behind each point, but if you want to review the details, look back at our previous articles. We’ve broken them into the two pillars of our fat loss adventure: Exercise and Diet.

Exercise

1. Start slowly. Set short-term goals to help boost your confidence and stay motivated.

2. Set challenging but realistic goals.

3. Create a support group. Involve a workout buddy, your family, a friend.

4. Schedule exercise as you would a business meeting. Morning is better because it’s easier to get overwhelmed with other tasks as the day goes on, but a long walk after dinner works great too.

5. Do resistance training about three times a week. Muscle mass raises your metabolism, burning more calories.

6. Expect some soreness, boredom and frustration. Plan how to overcome and conquer them.

Diet

1. Eat breakfast every day. Try to include three of the four food groups — for example, egg whites, oatmeal and fruit or yogurt sprinkled with low-calorie granola and fresh fruit pieces.

2. Snack frequently. This releases sugar more slowly in your bloodstream, preventing spikes and crashes in your energy.

3. Eat small snacks of protein through the day.

4. If you go too long between meals, drink half a cup of juice to stabilize blood sugar levels before you eat in “starvation” mode.

5. Fruit contains mostly sugar and carbs, albeit healthy, so eat them only in the morning. Switch to vegetables in the afternoon and evening.

6. Don’t eat carbs at night. Your body can’t burn them and they turn to fat. Try tea or broth-based soups.

Remember, this is a partnership between two important aspects of your lifestyle: Exercise and Diet. What you ingest, or input into your body, will affect what you output, or burn off, from your body and vice-versa. You can’t workout like Mr. Olympia and then go to the drive-thru for a Big Mac combo and McFlurry; it just doesn’t work! Alright, enough lecturing, you get the point so now it’s time to execute. Ready, set, GO!

For more great ways to a greater body check out Craig Ballantyne’s Turbulence Training for Fat Loss. Craig is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.