Hi! I’m a personal trainer and I’ve gotten a lot of questions pertaining the best way to lose weight, what to do, etc. Just thought I’d mention a few general good fitness tips and include some of my personal results!

- it takes 21 days to make something a habit.

- most people should strength train for 30 minutes followed by 30 minutes of cardio.

- eat 3-4 small meals a day

- diets are only good for short term weight loss. As soon as you start eating normally, you will gain the weight right back.

- the most effective way to lose weight and keep it off is to make a lifestyle change.

- calculate how much protein, carbs, and fats you should be intaking. There are formulas online you can use.

- my fitness pal and lose it are both great apps for tracking calories.

- the weight on the scale doesn’t matter, it’s all about your body fat percentage.

- do not train the same muscle group in less than 48-72 hours.

- form matters, for us young people it is critical to have good form to save our joints.

- the most effective cardio is HIIT (high intensity interval training). Go as hard as you can for as long as you can, and then go super slow. The idea is to spike your heart rate and then bring it back down. A consistent (increased) heart rate will burn fat and muscle.

- most importantly, do not get discouraged and do not give up. It’s around this time of year that most people give up on getting in shape. Find your WHY and get it done.

- working out is hard, being fat is hard, so pick your hard.

1st pic is where I first started. This was over a period of about 4-6 months.

This is about a 6 month difference.

💪🏻

Most lean I’ve ever been!