1)                       Make sure 90-95% of your diet is clean, natural, unprocessed food. That margin gives you 1 meal out of 21 meals per week to eat what you  like  – the much-loved cheat meal!

2)                      Keep a nutrition diary and write everything down – analyse it ever so often so see when you cave in and eat bad things. This will highlight, times, activities and people who put you in a negative mindset and encourage you to eat stuff that makes you fat!

3)                      Eat a protein based breakfast everyday

4)                      Eat greens at every meal. If you can’t eat veg at breakfast, drink a greens drink

5)                      Drink 2-3 litres of bottled water each day NOT including extra for intense exercise

6)                      Tell everyone what your goals are and ask them to keep you accountable.

7)                      Have a plan when eating out – a fish and vegetable based meal is your safest bet! No starters or desserts.

8)                     Chew until your face hurts.

9)                     Eat as much raw food as you can, every day.

10)                  Learn to cook so you don’t make the two biggest, baddest assumptions of fat people that healthy eating is both time intensive and produces boring food, making it unsustaineable.

11)                   Eat 3 times per day, giving your digestive system time in between to settle down and switch to fat burning mode.

12)                   Fast for 24 hours once a week.

13)                   Eat more fats from avocado, olive oil and flax seed oil. Eat small amounts of nuts with your meal if you can tolerate them

14)                   Only eat starchy carbs after a hard exercise session – rice, sweet potato or quinoa

15)                   Buy our cookbook www.fatlosscookbook.com

16)                   Get more sunshine. If you can’t get a good 30-45 miinutes of direct sunshine per day, supplement with Vitamin D aiming for 20-25 IU per 1lb of body weight. Low calcium due to inadequate Vitamin D or calcium in the diet triggers the release of parathyroid hormone,. This increases the concentration of Vitamin D in fat cells and causes them to store more energy as fat. This is a vicious circle as the more overweight you are, the more Vit D you need.

17)                   Lift weights. If you’re priority is purely fat loss focus on two things. First, circuits of 3-4 exercises. Perform 10-12 reps with weights you could manage 15 good reps with, rest 20-30 seconds between exercises. Second, 15-20 minutes conditioning with timed challenges, high intensity intervals and a variety of simple exercises you can performn hard and fast in short bursts.

18)                   If you are really obese add some light cardio of 30-60 minutes per day.

19)                   Cycle your carbohydrate intake. Either just eat carbs after training or rotate between 3-4 no carb days, and one high carb day.

20)                   Take a post-workout protein shake. As a guide ensure it contains 1g of carbohydrate per 1kg of bodyweight and 0.25g of protein per 1kg of body weight

21)                   Take 4-6g of Heart and Brain Oil per day.

22)                  Sleep 7-8 hours per night in order to optimise growth hormone and recovery from your intense exercise. Get in bed by 2230 and chill out for at least 30 minutes before.

23)                   Use big exercises like squats, deadlifts, push ups, bodyweight rows, pull ups, lifting bags, throwing balls.

24)                   Don’t rest much in training, keep it to 20 seconds.

25)                   Increase the time under tension when you are training so you increase energy required and increase the Excess Post-Exercise Oxygen Consumption (EPOC). When lifting, hold tension in the working muscles for 3-4 seconds on the lowering phase then one second up so you still maintain the ability to move quickly.

26)                   Play sport as an active recovery but don’t play sport to get fit – it will take a lot longer than focussed training

27)                  If you play sport at a high level, consider how your training will impact sports performance and recovery.

28)                  Do what you need to do, don’t do what you don’t need to do. If you are in the lgym longer than 60 minutes, including warm up, you’re probably not working at a fast enough pace.

29)                  Put in some hard work. It’s always tempting to keep spending a lot of your time looking for that perfect program and making little changes in your training. This can be paralysing – even a half decent program done with 100% intensity and application will get great results.

30)                  Spend time with people who are leaner, stronger, healthier, faster and have more stamina than you. These people will make you eat and train better. Don’t spend time with lazy, depressing, fat people unless you really have to.

31)                   Don’t eat trans fats and don’t create trans fats by frying lots of food in oil at a high temperature.

32)                   Use coconut oil for cooking and on salads. It contains medium chain triglycerides which are easy to convert to energy and less easily stored as fat in the body.

33)                  If you’re a middle aged man, get your testosterone levels checked. A testosterone supplement could make a huge difference to your whole life as well as your body composition.

34)                  Get measured every week to keep the pressure on.

35)                  Take photos and post them on your Facebook profile – the friendly pressure will drive you on so you look better each week.

36)                   Eliminate gluten, dairy, processed food and alcohol for 28 days. When in ‘maintenance mode’ keep the alcohol under control to just 1-2 glasses once per week

37)                   Just drink water, or no caffeine teas such as Tulsi tea and green tea. Zero calorie drinks are the order of the day.

38)                  Avoid combining high carb, high fat foods with alcohol. So you’re pizza and a 6 pack night is a bad idea of you want to drop fat as fast as possible.

39)                  If you are a caffeine head, get off caffeine for 28 days. If you don’t have a caffeine habit, try taking caffeine before training to increase fat metabolism and encourage you to train harder.

40)                   Don’t eat foods before training which cause an insulin surge, including milk. This encourages energy storage rather than energy burning and will lead to low quality sessions with little recovery.

41)                  Practice the ‘table push away’ move. Think about that one…

42)                  If you’re really stressed and don’t sleep well, take a magnesium

43)                  Supplement with Amino Relax from Phil Richards. The two make an excellent combination which promotes serotonin and help control the stress hormone cortisol. Getting these hormones in order will lead to improved sleep, better recovery, increased fat metabolism, reduced fat storage so a leaner, more revitalised you!

44)                   Detox. Your liver has two key jobs – ridding your body of toxins and breaking down fats for use as energy. If it has to prioritise detoxification due to high intake of chemicals from unnatural food, you are putting the breaks on fat metabolism.

45)                   Get estrogen levels in check by reducing exposure to estrogen mimicking chemicals such as those in pesticides, herbicides, tap water, contraceptive pills, soy products, deodorants, make up and plastic food and water containers.

46)                   Learn skills you can use anywhere to train hard wherever you are so you don’t panic if a gym isn’t in sight. Learn new bodyweight exercises and learn how to skip. Also learn that you can train anywhere. It might not be ideal and you might not be able to stick to your normal program but the intensity is more important than exactly what you are doing in the session.

47)                   Stop filling your head with new stuff. We all know most of the things we need to do to lose fat. Go do it consistently, making training a little harder each week to ensure progression and a new challenge to your body.

48)                   Do everything properly. This sounds obvious right but it’s so easy to ‘kinda do iit’ and get annoyed at lack of results. Perform full range of motion on exercises, don’t eat well BUT add this and have a little bit of that, do your warm up properly and look at lifestyle changes. If you don’t you face a lot of frustration.

49)                  If it ain’t working do something different. Getting into martial arts or kickboxing is a great way to ramp up training and learn new skills – find something you can stick to. The most important part of this is finding a good group of people who genuinely want you to succeed and who you want to spend time with

50)                   Know what pains you are moving yourself away from by succeeding in losing fat and what pleasures you are moving towards at the same time. This will keep you focused and in ‘the zone’.

Print this out and start ticking them off.

The more ticks you see, the less body fat you’re going to see!