by Kenta Banh

Created on: June 25, 2008

1. Decide for yourself what you want.
First of all you need to decide what exactly it is that you want. Do you want to feel better and healthier? Do you want to have more energy to spend time with your kids? Do you want to increase your physical performance in a specific sport? Or do you just want to get rid of that beer belly? (or as my friend calls it, remote control holder)

Decide for yourself what it is you really want and make it CRYSTAL clear. Imagine how you would feel if you already achieved this. Imagine what you would be able to do with your new body.

This is not a quick fix; this is a change of lifestyle!

I promise you, if you commit to doing your best and using your muscles to the fullest I guarantee you that you will see amazing results within 30 days!

2. Motivation
Why is motivation so important? People often confuse enthusiasm with motivation. If you start a new project you can feel very enthusiastic about it. My coach once told me, "When you have no enthusiasm, when you are discouraged, when things looks the bleakest and you STILL take action towards your goal, that is motivation." Now I ask you, my dear reader, what motivates YOU? What can make you go that extra step that you normally wouldn't even think about doing?

This is what I call, self-researching. You need to research what works on you and experiment with different things in order to get the result that you want!

3. Burning fat & building muscles
To achieve the best possible results, a good combination of cardiovascular exercises AND muscle/strength training is needed. Our goal is to burn fat and build muscles!

Most people know that you can burn fat by doing cardiovascular exercises. But why do we want to build muscles as well? Simply put the more muscle you have, the more fat you are able burn.

Muscles are the tissue that contains one of the highest levels of mitochondrion in the body. Mitochondrion is what turns fat into fuel. This is the reason why many health officials encourage people to build muscles, strength training, or any kind of muscle building workout. If you are new to muscle/strength training a great way to start is to use your own body weight as resistance.

So in summary more muscles = more potential to burn fat. You can see your body as a furnace; the bigger furnace you got (muscles) the more coal (fat) you can burn!

Sometimes you can see people do muscular/strength training only and that's it, but I say: What's the point of having a big furnace if you never use it?! It's like having

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