1) Try to exercise everyday for at least 30 – 60 minutes - During the first 15-20 minutes of exercise, your body will use your carbohydrates that you have stored in your body for fuel. After this process, your body will then begin to utilize your stored fat. You want to get to the point where your body does burn the stored fat.

2) Exercise first thing in morning - Morning workouts help in releasing endorphins which help in mood enhancement and increased energy levels during the day Some feel that if you exercise first thing in the morning before breakfast that you burn off stored fat and carbs as opposed to the food that you just consumed. Another advantage to working out early is that you have accomplished this goal early in the day offsetting the chance that you will blow off your workout later when you are too tired.

3) Eat, Eat, Eat – You should have a small meal or snack every 2-3 hours. This keeps the metabolism going (the furnace). When you go for long periods of not eating, your body’s furnace will shut down preserving fat and carbs for energy. Just make sure you make the right choices in your meals and snacks. Don’t stop eating, just eat healthy.

4) Drink water- Your body constantly uses water to create energy, build muscle, and burn fat. Studies have shown that without adequate water, the muscles are less active, the metabolism drops, and your body burns fat less efficiently.

5) Stay away from “Crash Diets” – sudden weight loss diets are perceived by the body as threats. The body alerts itself that it is being starved and goes into survival mode by hoarding fat.

6) Build muscle – muscle needs more energy to operate. This revs up your metabolism and helps you to burn calories a lot faster, thereby making your body burn its fat stores for energy. To put it in perspective, for every pound of muscle, the body requires an extra 60-100 calories a day to maintain it at rest! Resistance workouts can keep the body’s metabolic rate elevated for up to 15 hours after an intense workout session is completed. How is this accomplished? Add intense weight lifting to your cardio program. Interval training is an excellent way to do this or simply alternate your cardio days with your weight training days. To build muscle, you want to go heavy with fewer repetitions.

7) Exercise in your target zone – Any exercise can burn fat if you get your heart rate in the targeted zone. The exercises that get your heart rate into your targeted heart range will increase your metabolism and that’s what burns fat If you exercise with too little intensity, you will not bring your heart rate up high enough to burn calories and body fat. If you exercise too long or at too high of an intensity, then you will be wasting your time by working anaerobically (when your body only uses carbohydrates for energy as opposed to using carbs, fats and protein) against your body. You should exercise between 55% to 85% of your target heart rate. See the target heart rate chart here.

8) Eat the good Carbs- Carbohydrates are important for providing energy and giving your body the ability to burn fat, you must choose the right carbohydrates. Good carbs consist of vegetables, fruits (except the high sugar fruit), beans. Bad Carbs are high sugar foods, pastas, white flour and processed food. DO NOT go completely carb free. You will have no energy and feel too tired to work out.

Use these eight easy tips on how to burn fat to improve your fitness and weight loss results.

Being a personal trainer, I have worked mostly with clients who seriously want to change their bodies. Many try to work-out on their own in the beginning, until they get to a point where their motivation wains or they get too frustrated with the fact that they just don’t know what to do. Then they call me, the Personal Trainer. And this is where a trainer can be very helpful.

I can’t think of many cases where I have had clients that have failed at their goals of weight loss or muscle toning. However, I have seen many failed attempts with beginners who have tried to go it alone with no help. Why? Perhaps they get lost or unmotivated because they don’t know what to do, where to begin or even know if they are working out safely.

A good Personal Trainer will not let you quit! They will help you see improvements in yourself and they will motivate you. A client can rest assured that they are working out safely.

A good Trainer wants to see you succeed. In many cases, an individual will work with a trainer until they feel confident enough to venture out on their own. Usually by this point, they have been bitten by the “success bug”. They know they won’t lose motivation to work-out because they have achieved results. They see their improvements by way of weight loss, muscle toning, increased energy and have come to crave the “feel good” feelings that they have after every work-out.

These results keep clients coming back for more. As a Personal Trainer, I can’t help but feel happy and proud of them when I see them in the gym regularly. It just makes me feel good to see the look of contentment and achievement on their face.

However…..

I have seen many start a work out program with as much excitement as a child on Christmas morning! They are fired up! But many times, when the reality of actually working out and sweating sets in, they find other excuses to replace their fitness routine.

Perhaps they will miss just one work out. Then they will miss two. Then, before you know it, weeks and even months go by before they even think about exercising again. They have given up completely. The old habits have returned to zap any of their hopes of feeling better about their health and body.

I guarantee, if you ask them when they felt better? — was it while they were working out or when they quit? — the answer would be while they were exercising.

Now I have had few clients just quit. The ones that quit would usually come up with some very creative obstacles for themselves. They chose the results they wanted. These are the ones who did not reap any benefits or rewards of fitness.

When it is important enough for you to feel better and live healthier, you will make that commitment. You will not let any obstacles stop you. You will find the time to exercise, even if it is just a small session.

Yes, there will be times when you just don’t feel like exercising. Acknowledge these feelings and exercise anyway. If you still don’t feel like training, then take a break, but don’t let it become a habit.

Your personal trainer wants you to succeed with your fitness program. Above all, don’t let yourself, and your trainer down! Remember my simple PDR formula:

Persistence plus Determination equals Fitness Results!

Are you one of those people who finally makes the decision to get started with a fitness program and then you find yourself lost as to how to actually start? Don’t let that frustration make you quit before you even begin your fitness or weight loss program.

Here are some tips to gradually work a fitness routine into your busy schedule so you don’t become one of the many who quit or procrastinate.

First, decide how much time you have to devote to your workout. Write out on a piece of paper the times you have available and put it up somewhere where you can see it daily. Stick to these times by planning your day around this fitness commitment you have made for yourself. Make this time non-negotiable. Let it be time for you and your fitness – weight loss program only.

Second, decide if you want to join a gym or workout at home or your office.

Third, be prepared. Have your shoes and attire ready to begin on the first day of your new fitness regime. This way you won’t have to take a day off to shop for good shoes or workout clothes, causing a break in your fitness program. One excuse may be all it takes to stop you from sticking with your fitness goals. Excuses very easily become habits.

Use these tips on getting started with your exercise program, and make sure you don’t sabotage your new fitness program (and the new you!) from the beginning.

Persistence + Determination = Results

Here’s a real world example of how my formula works. You could call it “How a tired mother of two became a confident, energetic woman through persistence and determination.”

As I visited the local “Quick Store” on the corner, I met the woman, “Sara,” who runs and owns the store. I was still wearing my work-out clothes, and she mentioned that she would like to “get in shape”. I gave her my card and told her to call me if she was interested in a fitness consultation.

I meet a lot of women who want to start a program but they seem to get stuck in the “I want” stage. But she was different. A few days later she called me, and we arranged a time to meet. During our first consultation, we discussed what her needs were, the things she wanted to improve, and any obstacles that prevented her from taking action.

As we talked, she seemed somewhat disappointed in herself. She expressed how tired and stressed she was all the time. She felt embarrassed to wear anything that showed her hips and upper arms. She did not like her body.

When we discussed realistic goals and the type of program that would be effective for her, she started to get excited. By the time we finished the consultation, “Sara” was ready to start! A smile of hope and eagerness appeared.

It has now been, one year that I have been working with her. We began by training together 3 days a week. Soon Sara built enough confidence in herself that we would then meet once a week. She was her working out on her own on the other days.

She scheduled exercise for herself as a part of her daily life. This was her time. But most importantly, this important time to herself was non-negotiable. Her excuses for not working out were left behind.

The results she felt immediately were feelings of accomplishment and “proudness” of herself. Gradually, her weight loss and muscle firming results became obvious to herself and others. She loved these feelings. Her energy and zest for life were renewed. And yes, she was able to wear sleeveless shirts and form fitting clothes with confidence. It was as if she turned back the aging clock.

Sara’s husband certainly enjoyed seeing her happy and confident. He encouraged her and told her how proud he was of her hard work. The results were evident to everyone who knew her before she began to exercise. Most importantly to herself. She actually enjoyed looking in the mirror instead of running from it.

Nothing happens without action. And just starting a fitness program is easy. But it is the persistence of your actions and the dedication to your fitness program that get you the results you desire. that’s my secret yet simple fitness formula:

Persistence + Determination = Results