10 Golden Rules of Health and Fitness

It can be overwhelming when trying to figure out what is good advice when it comes to looking after your body through proper exercise and nutrition. The following "golden rules" are some very fundamental steps obtained through years of experience and self-testing, that you should be prepared to include in your daily or weekly routine if a healthy and lively body is your desired outcome.

1. You must have an exercise program
There are literally unlimited ways to exercise, most importantly you need to be active in whatever form is appropriate and enjoyable for you.

2. You must burn (output) more calories than you take in (input)
No need to get super technical on this one. Measure your progress weekly to be sure you are heading in the right direction, making changes to your level of output (exercise/movement) and input (intake of food/drink/alcohol) where necessary.

3. Incorporate different forms of exercise
To use an example in the gym, combine body weight training, resistance training and cardio (both steady state and interval) and some core work and you have got pretty much all bases covered. Keeping your level of intensity is key here.

4. Eat clean and healthy food
Most people can tell the difference between good and "junk" foods. An easy rule to remember is to eat foods that are as close to their natural state as possible. For example, can anyone tell me in which country where you will find a tree that grows doughnuts?

5. Drink lots of water
2-3 litres per day is a good benchmark. The best thing you can do for your body is to drink a litre of water as soon as you wake up. Just pure water, nothing added.

6. Avoid anything with artificial sweeteners
Any food or drink that is "diet" should be removed from your diet completely if possible. You would be amazed how many things contain these products.

7. Get plenty of sleep
6-7 hours should be baseline, and yes I know we are all busy. There is no better feeling than waking up every day bouncing out of bed because your body and mind are in great shape.

8. Change your program around frequently
This leads on from #3 and will be determined largely by your interests and need for change. Some people are very comfortable and get great results repeating a similar program but for most, change is a welcome addition and your body will respond accordingly, ie. well!

9. Find some trusted sources of information
The fitness industry would have to be rated very highly in the too much information category, without question. This will save you a lot of time and frustration when you read conflicting points of view and your too hard switch comes on. Listed on this blog are some of the most well respected authors I know of.

10. Don't listen to losers
It doesn't matter where you go or who you are, there are always people telling you it can't or even worse, shouldn't be done, or why bother? If you have friends like this, maybe it's time to get some new friends.

So that last point may seem a little harsh, but seriously, how badly do you want to succeed? Apply this to almost any area of life and you will find similar circumstances.

You can do it and now you have some great places to start.

The Most Important Thing Is To "Move"

There are so many different ways to get in shape it would be hard to count and list them all in one article. Regardless of the method, there is one very important component central to even the most sophisticated calorie counting, skin fold testing, drop-set, tri-set, superset based program and that is you must move.

Boxing classes are a great way to get you movingThey don't all have to be in the gym either. This will naturally depend upon your personality and what works for you, but here are just some of the ways you can move:
  • Various gym programs and equipment - body weight, cardio, weights, etc.
  • Boxing/Kick boxing/Martial arts which can be great for teens or those not comfortable in "the gym"
  • Bike riding/BMX
  • Surfing/Windsurfing/Kite boarding/Wake boarding
  • Skateboarding/Roller blading
  • Tennis/Squash or almost any racket sport where you cover some distance
  • Walking/Jogging/Running
This is obviously a very small list but you get the idea.

A very basic and important equation is the "Law of Calorie Balance". In it's simplest of terms this means we must burn (ie. move) more energy (food) than we eat or drink in order to lose or maintain weight. Pretty simple.

Don't ever let anyone tell you that their way of exercising or getting/staying fit is better than your way unless they are a trusted friend or someone with the experience to know better, like a personal trainer or a sports coach. Everyone is different and we all like and respond to different forms of exercise as we do in many other aspects of life.

For the most part exercise is free. There is absolutely no reason why those who are able can't manage to move the one and only body they have been given that they'll have to the very end.

Make sure you look after it!

Burn The Fat, Feed The Muscle Review

Burn The Fat, Feed The MuscleBurn The Fat, Feed The Muscle (BFFM) by Tom Venuto is the #1 best selling diet and fitness ebook in the history of the Internet. In fact, it's one of the best selling e-books on any subject in the history of the Internet.

As a personal trainer I have studied and used this information myself repeatedly and constantly refer to it to apply to my own training. Without it I would not be as knowledgeable especially in the area of nutrtion and what is required to achieve low levels of body fat, and the ability to lose or gain weight as needed. That might sound a little odd but there really is a science behind how to do it and BFFM is considered the "bible" at least in fitness terms to making those goals a reality.

Here are a few reasons why, and also why Tom is considered within the fitness industry to be a leader in training, nutrition and possibly the most important piece of the fat loss puzzle: the psychology behind what makes one person succeed while another fails, even when using the exact same information...

1. It's because thousands of women and men of every age are burning off BODY FAT - not muscle or water weight - and they're doing it naturally, without supplements, pills or "magic potions," simply by using the proven, scientifically-accurate and common-sense advice found inside this amazing diet and fitness guidebook.

2. It's not a "weight loss" program, it's a "fat" loss program. This may seem like semantics or wordplay at first, but once you've read just the first three chapters, there will be no doubt in your mind that pursuing "weight loss" is not only the wrong goal, it may be the reason that you've failed to reach and maintain your ideal body weight. Burn The Fat shows you exactly why it's fat you must lose, not "weight" (which includes muscle, water and other lean tissue) and then goes on to show you exactly how to do it.

Tom Venuto3. What makes Burn The Fat different is the amount of attention that is paid to each and every element of successful, healthy, permanent fat loss. Burn The Fat not only thoroughly dispels the lies, myths and fallacies surrounding a very confusing subject, it is simply the most detailed book about fat loss ever written. By reading Burn the Fat, Feed the Muscle, (or better yet, "studying it"), you will learn more about fat loss than you could from an entire semester of nutrition classes or from an entire shelf of mainstream diet publications at your local bookstore.

Tom Venuto, a respected fat loss expert, natural bodybuilder, and personal trainer, has not just pumped out yet another "diet program" into an already over-saturated market. Tom's Burn the Fat can be more accurately described as a "Fat Loss Bible." It is quite simply one of the most complete, detailed, and precise guides to fat loss you will ever read.

Who will benefit most from Burn the Fat?

In the broadest sense, anyone and everyone who needs to lose weight will benefit from Burn The Fat. Men, women, bodybuilders, fitness enthusiasts, and especially motivated individuals and avid readers will love this book. Although it was written by a bodybuilder, this book is certainly not just for bodybuilders.

You will find no "30 lbs. in 30 days" miracles at work here. It's all about intelligent eating choices, planning, hard work and lifestyle change. As author Tom Venuto says, 'Burn the Fat is simple, but it's not easy."

You may be wondering, "Is this a low carb diet? A high protein diet? A high fat diet? what type of program is it???" The truth is that Burn the Fat is neither a high protein diet, or a low carb diet. That's because with the information in this book, you will be able to easily determine your own ideal protein, carbs and fats ratio. You will be able to analyze your body type (are you an endomorph, ectomorph, or mesomorph?), you will determine your BMR (Basal Metabolic Rate, or the amount of "maintenance" calories your body requires every day), and you will find out whether you are carb tolerant or carb intolerant.

This personalized approach makes perfect sense because each of us is a unique individual and no two people are exactly alike in terms of body physiology and personal goals.

One of the most powerful chapters in the book is the first one called, "How To Set Powerful, Compelling Goals That Will Propel You Forward and Charge You Up with Unstoppable Motivation." In this chapter, you will learn what is probably the ultimate secret to burning fat and getting in shape... and it has nothing to do with diets, supplements or training programs. There's also a great quote in this chapter from the legendary Green Bay Packers coach, Vince Lombardi...

"The dictionary is the only place success comes before work. Hard work is the price we must all pay for success."

That line does a nice job of expressing the "no quick fix" philosophy behind the entire book. In the rest of the book, you'll learn the complete and exact mechanics of fat loss - explained on both a scientific and a practical level (which you can easily apply in your own daily life in terms of what to eat and how to exercise to burn fat).

If there is any drawback to the Burn The Fat ebook, it's that it contains so much information, that some readers may find it a bit overwhelming. Those who are looking for a rapid fire type of fat loss program, might be a bit intimated at first. The good part however, is that even these types of readers can feel confident and assured that it will be worth the effort because this will literally be the last book they ever have to buy on the subject.

Why I recommend and my own personal training clients use BFFM?

Anyone looking for a quick fix solution to fat loss, anyone looking to be told fairy-tales, and anyone looking for a "magic bullet" offered by the likes of body wraps, fat burning pills, diet shakes, or "fat-burning" creams and gels might be best advised to steer clear of Burn the Fat.

On the other hand, anyone tired of "spinning their wheels" going nowhere, who wants the truth about fat loss and who is ready and willing to put in the hard work and discipline and make the lifestyle changes necessary to get a fat free body, will find Burn The fat to be one of the best investments they ever made in their lives. Click here to learn more about Tom Venuto's Burn the Fat program.

As a follow up and addition to the BFFM program, Tom has also released a book called The Body Fat Solution and you can read more about this on a recent post.

3 of My Favourite Blogs For You To Check Out

Here are 3 great blogs for you to check out and subscribe to if you haven't already seen them from previous posts I have made or emails sent out, etc.

1. Burn The Fat Blog by Tom Venuto
2. Turbulence Training by Craig Ballantyne
3. The Abs Expert by Scott Colby

I use all of these sites as resources and their training methods which I recommend for anyone to use in their own workouts and for tips on health and fitness, nutrition and psychology.

Hope you find them useful.