If you want to get and stay in shape, please do yourself the favor and under no circumstance do any of the following:

1) Skip Breakfast:

When you opt to skip breakfast you are rendering your body into starvation mode (regardless if you feel hungry or not) and basically inviting that unwanted, grotesque, and embarrassing body fat, to store in your visceral (stomach) area as a direct result. So if you would prefer to bypass this step, make sure to get in a balanced breakfast within 30 minutes of waking up.

2) Get Into a New Relationship and Let Yourself Go.

I see this all to often! You find that special guy or girl, you get comfortable and become complacent! STOP IT!! Remember, that guy/girl fell for the fit version of you, NOT the fat, lazy, and lethargic downgrade. If you want your relationship to grow and prosper, you have to ALWAYS do the things you did in the beginning. If not, then carry on laid up on the couch enjoying your take out.

3) Operate Under the Assumption You Can Out Work a Bad Diet in the Gym.

Believe me when I tell you, better people than you and I have tried and failed. It’s just not physically possible people! Think about the last time you were at the gym, this is of course assuming you go to the gym. How many people in there did you see that didn’t even look like they exercise ever, and if you didn’t witness them in there with your own eyes, you wouldn’t think they actually worked out? Clearly these people are eating like sh*t more often than not.

4) Drink Less Than a Gallon of Water a Day

Assuming you are 160 pounds or more. If you weigh less, than ¾ of a gallon is ideal depending on your level of activity. Water is what compromises 80% of our bodies and helps rid our systems of waste and toxins. It is the world’s most abundant resource, and also the most under utilized but highly effective part of the obligatory weight loss/clean living process. ***To put it into perspective, if you were overweight from a steadfast diet of McDonalds 3 times a day everyday; by simply increasing your water intake to optimal levels without changing a thing with your diet, you would actually begin to start losing weight. If you think I’m BS’n, I dare you to try…You will start dropping weight by day 2…Promise!

5) Take the Elevator

Unless you’re crippled or heading to the 4th floor or above, take the stairs. Remember, there are no shortage of paraplegics or ALS patients that would love to be in a position to take the stairs.

6) Eat Whatever You Want After You Workout.

Contrary to what you would like to think, you cannot pig out after an intense workout and expect it not to hurt you. Now it is a step above just pigging out after sitting on your ass all day, but not by much. Your body may need more calories after a hard workout, but they need to come from optimal sources to illicit fat loss and muscle growth.

7) Use Online Forums For Diet Advice

You will be highly disappointed if you follow some cookie cutter routine posted by a questionable source. Remember, what works well for 9 out of 10 people may not be the right protocol for you. Your macro nutrient intake needs to be customized based off your personal goals, weight, level of activity, and numerous other variables. Always consult with a professional when trying to determine a diet plan that will work for you.

8) Use Copious Amounts of Artificial Sweetener in Lieu of Sugar.

If you do this don’t worry, you’re not alone. I was guilty of this for quite some time and spent most of my day uncomfortably bloated with a headache as a direct result. We have been conditioned to believe this is a safe, healthy alternative to sugar. Regrettably, it’s not. Possible health risks include but are not limited to migraines, blurred vision, insomnia depression, seizures, cancer, and WEIGHT GAIN. Stick to a natural sweetener like stevia instead.

9) Skip Leg Day!!!

Leg exercises burn more calories than any other body part. A great set of calves; hamstrings or glutes are also very attractive to members of the opposite sex. Don’t be that guy or girl.

10) Add Peanut Butter to Your Post Workout Shake

Another mistake I’ve been personally guilty of. I get it; it makes the shake taste much better. Unfortunately, it’s not the best option as it pertains to post workout nutrition. Immediately post workout you want to do a whey shake, keep it clean and skip all the additives. (Besides glutamine of course) Then be sure to get in your next meal (food) no more than 45 minutes later consisting of a lean protein and complex carbohydrate. As a general rule of thumb, mixing carbs and fats in the same meal is never a great option.

HONRABLE MENTIONS:

11) Boycott Cardio

We all need to be doing some form of cardio. Whether you’re on the treadmill or steps, or swinging a kettle bell and flipping tires (my personal favorite); depending on your goals and level of fitness, you should keep your cardio frequency to a minimum 2-3 days a week. I know it sucks and can be uncomfortable, but typically the things that are best for us are.

12) Weigh Yourself Everyday

The ultimate mind F*ck!! This should be avoided at all cost unless for some reason you feel the immediate need to mentally terrorize yourself. Be advised, depending on your current weight and body type, your physical weight can fluctuate 3-8 pounds a day. This is perfectly normal. Pick a day of the week and weigh yourself that day ONLY, first thing in the morning prior to eating anything. Save yourself the stress….