The Seven Most Effective Fat Loss Strategies

It’s that time of year… Cake, alcohol, chocolate and cheese have been liberated to become part of your regular diet and you have decided it has to stop. Welcome to January- this is where epic goals are set, intentions are at their greatest and fear of failure is outweighed by the desperate need to detox (your body doesn’t need to do this by the way- in fact it is always doing this) and to sweat out the sins of sloth and laziness that will on average leave most people 1kg heavier after the holiday period.

But fear not- what follows are (in my opinion) the seven most effective strategies for losing weight. This isn’t a sexy article- I am not selling any supplements, pushing a branded diet, I don’t have a book out and this advice definitely will not appear on the front of a news paper.

Why? The majority of people will understand that each of these points is true they stand up to scientific rigour. However, it doesn’t have a fancy name, doesn’t involve eating certain foods on certain days and comes with no celebrity DVD.

So away we go….

1. Work out how many calories you need and set a deficit of between 300-600 calories a day.

2. Create a meal plan- it doesn’t matter if you eat 1, 3 or 8 meals a day, eat to what your calorific goal suggests. It will help you avoid overconsumption.

3. Understand what is in your food- read the side of packets and weigh out a serving size. Educate yourself about what you are putting in to your body.

4. Eat a high protein diet- it will help with hunger levels, will maintain your muscle mass and help prevent muscle loss.

5. Be consistent with your carbohydrate and fat intake- it’s not really conclusive if low fat or low carb is “better” for fat loss. Some people respond well to different plans- initially just be consistent with how much you are eating.

6. Resistance train. Don’t go for a jog- if you resistance train while you are dieting you will maintain your lean muscle mass, it should be your priority in your training week.

7. Move. Getting stuck to your desk all day is a great way of limiting the amount of calories that you can burn. Get moving, walk up stairs, get a pedometer or use wearable technology like a fitbit or even a pedometer. Try and keep your residual levels of activity as high as possible.

That’s it your ready made guide to kick off the new year, it’s not recommended by a French doctor with an exotic name and it definitely doesn’t mention raspberry ketones, gluten free, prehistoric eating habits,  a new training style or have a desperate endorsement from someone on TV but these things work best… pure and simple.




Why Your Diet Doesn’t Work…

You have made that commitment…

You are willing to forgo all treats…

You have changed your Facebook profile picture to Linda Hamilton/ Arnold Schwarzenegger from Terminator 2: Judgement Day or someone equally bad ass….

Your life is about to become a Nike commercial…

But…. that was yesterday and now you are hungry.

It will pay off, won’t it? I mean a little bit of a short term sacrifice to get the body you always wanted?

You have dropped calories and eliminated as anything that isn’t green or your have to kill with a spear.

Six weeks later you are miserable- the initial weight loss has plateaued and you aren’t losing body fat any more.

You might have been taking advice from someone who has recommended chicken and broccoli at every meal, carbs and sugar are worse than the devil so you best avoid them as well, you may even have bought a super food smoothie to get all your nutrients in. The problem remains… you are still bored and hungry.

This is where we find a lot of our clients.

Fat loss nutrition has been sold to them as a short term approach

It will work in the short term but you are screwing yourself in the long term.

So try this instead…

If you are calling it a “diet” you are doing it wrong…

Be less strict and get to understand what sensible nutrition is…

Your nutrition plan needs to focus upon a number of things for success.

1. Your food preferences and overall goal.

In the context of this article we are looking at fat loss. Food preferences come down to like’s, dislikes and tolerances. I spoke to someone who cut gluten from each of his clients meal plans- I asked if all his clients where gluten intolerant, he said no. My point is that there needs to be flexibility in choice. In some cases some people may want to limit the consumptions of certain foods but I consider if you remove a food group you are actually cutting back on your food choice options. Personal preference comes in to this things as does personal health.

2. The flexibility to change up what you eat and when.

Some days are just a nightmare when you can’t find quinoa (I said never). I have used calorie counters with individuals in the past and often people become slaves to these obsessing over the minor details. The route cause of this is that we have lost touch with what actually a portion size is. Socially it can be awkward to make choices when on a strict plan and you don’t have a “healthy option” which leads to the next point…

3. A loose structure which is maintained even if you overeat.

At some point you may make what you consider a “bad” choice for fat loss. This is totally not the point.

The fundamental approach that runs through the core of losing weight is that calories need to be reduced to lose weight. To make a point that it can be hard to reduce calories if someone eats in an unstructured way e.g. very low calories during the week with massive binges at the weekend. The necessity to perhaps bring calories up in some cases in order to help people make the right choices rather than binging or defaulting to emotional eating can help to create better overall “structure” and help create a better framework for success. If you overeat or eat an undesirable food it won’t torpedo your overall results if you have a structured approach to balancing your nutrition.

What happens when you “diet”?

When people set up a diet two things happen. You become immediately focussed on the short term results and failure to maintain the diet is seen as absolute failure. In fact you often become heavily focussed upon short term achievement because your approach is so stringent with no flexibility. You may loose weight but ultimately you will plateau. Why? Your calorific intake know matches your expenditure- you are now a smaller person so you need less calories. What do you now?

I consider this the “friends” zone of dieting, I mean you are reaping the rewards of the diet from losing a bit of weight but you want to lose a bit more and aren’t happy- what do you do? Stay on the plan? Revert to what you did before? It’s generally pretty confusing at this point especially when you have to consider at a lower body weight you may need to drop your calories lower- however, that sounds horrendous at this point and is where most people fall of the wagon as they revert to their previous habitual eating pattern which is different to their stringent “diet.”

Setting up a”diet” for success!

Follow these pointers and you will be on the right path:

1. Create a structured way of eating that you can maintain without extreme behaviour or food avoidance.

A great example of this is that some people love breakfast, other people can take it or leave it. The strategy of forcing someone to eat breakfast is unnecessary- it’s a cultural norm from our society as it wraps the working day. You have to work with what’s comfortable before changing everything.

2. Educate yourself to understand what a protein, carbohydrate and fat is and what foods are rich in these.

Probably the most important point, if you have no idea what you are eating then you have no position to revert to. A great example of this is meal replacement supplements and why people put weight on when they go back to normal food- they don’t know what is in them so they can’t stratagize to replace the calories in them sensibly. Simply this generation have such an abundance of food that we don’t know what is in it or what enough is, hence the soaring obesity rate.

3. Understand your personal needs for protein, carbohydrates and fats.

This will vary on individual differences and activity levels. Simply though we are all pretty similar and total amounts are a factor when it comes to weight loss.

4. Set a long term “health” goal rather than a short term “avoidance” goal.

Regardless of how you eat if you can’t maintain some semblance of your target weight/ body fat over a period of time then you need to slightly reset your targets or your calorific intake.

In conclusion…

These words should remain with you “eat in a way you can maintain.”

If there is no or minimal transition to eating in a different way you are more likely to be successful. If this way of eating becomes the new “normal” then you level out the boom and bust approach to calorific consumption.

Remember you are in charge of your calorific consumption and you make the decisions. You can have your cake and possibly eat it- in this way of working it helps if you understand what is in the said cake and how it relates to your daily needs. In itself this decreases the necessity to beat yourself up about making bad decisions/ failing and should make you more determined to emphasise the healthy structured approach to how you mange your relationship with food over the long term.

From the Gym Floor… Episode 2: calories, deloads, British Titles and a thank you.

In keeping with the running theme of training anecdotes from the gym floor at Results FAST here is part 2 of an ongoing series of what we see every week while training/ working with our clients nutrition at our gym.

1. Calorific deficit does not mean starvation and constant hunger, it also doesn’t mean just eating vegetables and boiled chicken. The take home point here is that most people are confused over what a portion size is in relation to total calories consumed. I read a post by a well meaning online personal trainer who indicated that getting people to make the right choices is more important than amount. Well, guess what organic food still has calories and whatever you say calories count when it comes to fat loss or fuelling performance. In turn balance your meals (if you want 2,3,4,5 or whatever number) from a calorific standpoint and you will be successful if your average calorific intake over a period of time is lower than you need. What you eat does matter but organic peanut butter, coconut oil and avocados have a high net yield of dietary fat and can be consumed in turn with good dietary variation and sensible portion control across your weekly diet. These are not bad foods but they are high calorific yield foods so you still need to be conscious of the amounts consumed.

In turn with other nutrition sillies this week apples will not get you addicted to diet coke… yes, I know it was a stupid comment- that is more than enough shaming for you, you know who you are!

2. Deload weeks are pretty useful e.g. a reduced week of training volume after a period of high intensity to back of from training. This month with a number of our strength training clients we have been running some new loading protocols which have been quite brutal. One of last weeks programmed sessions was Back Squat 8 sets x 3 repetitions and Speed Deadlift 10 x 3 with a finisher of Walking Lunges left most of the guys craving an upper body day. This weeks back off week was well received, in-line with that we have seen some great returns from a strength perspective and even in a deload week with reduced volume some of the guys are looking strong going in to next week and a change of programme direction. As a side point- you don’t earn a deload from two sessions a week and three sessions a week is not overtraining 😉images

3. One of our clients took her second adult British Tennis title last week. I play down a lot of our successes at Results FAST but this has come from a period of good training both from a strength and conditioning perspective as well as a technical viewpoint so it deserves to be celebrated. If you see Mollie in the gym I suggest a well done/ bro fist or a celebratory salute…. and then tell her to get back to work.


4. Bizarrely this has been the busiest month on the blog. After taking a few months off writing I did actually wonder if anyone would bother reading these posts but the readership is up massively on this time last year. I hope you are enjoying the more informal/ applied side of writing about fitness/ training/ nutrition and performance and please feel free to let us know if there are any topics you would like us to cover!



Getting What You Want From Your Training and Nutrition Programme

It’s pretty obvious that most people who walk through the doors of a gym or who buy personal training are looking to improve themselves in some way. Now that could be their health, fitness, physique or mentally but most people enter with a goal in mind. Now what are the factors that lead to successful goal achievement?

It’s quite simple do your programme and eat the food that will help you achieve your goals.

Now this is where the confusion comes in because….

(a) Most people do not train, they exercise. They partake in random fitness classes, go for an occasional run and are generally non-directional about their goals. In today’s sedentary society it is by all means a good thing to be more active. The next step on though rather than to achieve a good result is to try to achieve a great result by making your training relevant to what you want to achieve.

Generally, people chase fatigue when they exercise… like being hot and sweaty and out of breath means it’s working… sometimes yes, but not all the time. Broadly speaking pick a few parameters to measure yourself. If body composition or weight is your goal then measure weight and % body fat. Power- a full body explosive movement e.g. cleans or a standing long jump. Strength- traditional moves like the squat, deadlift or pull ups, beginners may consider getting to 10 press ups or monitoring how long it takes to get to chest press 15kg in each arm. Endurance- 400m, 5km or whatever distance you are in to by whatever training modiality. Once you have a goal then you can frame your training. Is what you are doing leading you to improve…. or are you just making yourself tired?

(b) If your diet has a name it’s not working. Not because you labelled it but ultimately you will not stick to this plan. Now we have a quite a few Paleo dieters come through our doors at Results FAST, indeed a diet that emphasises quality protein and vegetables isn’t the worst thing on my list. However most people are not sticking to “the plan” when you see paleo granola as someone’s breakfast cereal it makes you wonder how middle class cavemen existed without supermarket- they would have been hunting and gathering all day to make that. Importantly if you are removing a range of foods from your diet because a book said so it doesn’t mean that all those “bad” foods are not good for you. Primarily dairy, wheat and grain are removed- in about 1/100 cases it can make sense. For most people it is totally unnecessary and you are cutting down your options to make good choices when your “ideal” is not available.

If you are on a diet or considering one- recognise this fact. In the absence of disease it’s simply a case of over supply and under activity. Some may describe this as calories in/ calories out- in most cases this is the point.

I prefer to describe it in a slightly different way…..

“What you eat will determine your body composition. How much you eat will determine your weight.”

Why do most people not hit their goals? What we find at our gym (before they train at Results FAST obviously :)) is that exercise is non directional or designed to give instant gratification e.g. fatigue and that a diet is unrelated to what someone needs.

A great example of someone who came in to see us the other day who performs a high intensity aerobic programme called “Insanity” (yes, the same one they sell on late night info-mercials) who was looking to lose weight. Nutrition wise she was on 900 calories a day- she had cut all carbs, her exercise sessions where gruelling and guess what… she lost weight for the first few weeks but she had started to plateau out. She was tired, sore, had the start of shoulder tendinitis/ simply her shoulders hurt….. but hey, she was 4 kg (8pounds) lighter after 6 weeks. So the question is what was her goal and what happened? Well she lost weight (tick) but couldn’t train because of shoulder pain (cross), couldn’t eat anything (bigger cross) and life was pretty tough as work became more demanding (low carb diets can be brutal and simply doe not suite everyone).

Let’s go back and look at her goal- lose weight. On talking to her she said “I don’t care what I weigh as long as I look good.” On talking to new clients I hear this 9 times out of 10.

So initially we are looking for a exercise/ nutrition programme that enhances her body composition by building lean muscle (resistance training being mindful of her injuries) and reducing body fat (a combination of different exercise modalities n.b. not just high intensity work).

Let’s consider the nutrition programme. Well we want to preserve lean muscle that dieting often reduces so we want to create a small calorific defect. We want to eat enough carbohydrates, proteins and fats to support the body. In this case we increase protein intake, match carbohydrates to activity and try to keep fat intake consistent. The rest is down to likes and dislikes from a food perspective.

So that is the programme set for the client, it’s a step wise process. Set some goals, set up your exercise programme, apply a nutrition programme that is relevant for your goals and the way you live your life and you should be on the way to hitting your targets.

The next part is probably the most relevant and where I will finish the article.

You could have the best programme in the world but each session you miss will take away from your overall results, every poor food choice will limit your returns. So be realistic- you may not be able to push hard all the time but consider that to get a great result a period of dedication will always be needed.


Diet Review: Low Fat Diets

Low fat diets are as much part of the dieting landscape as bad behaviour is to premiership footballers. That is that there is a perception that fat is bad and consuming a diet low in fat is good. But is that true?

Low fat diets really are a product of the 1980’s- a bit like bad hair and electronic music, it doesn’t make it right. This came from the want to quantify nutritional intakes which in effect resulted in judgments being placed on consumption of everything from protein to vitamins and even salt. This was followed up by a number of other reports focusing upon saturated fat consumption and cardiovascular disease. Further to this recommendations where then given for the consumption of different types of fats from polyunsaturated and monounsaturated fats through to trans fats.

As always the diet industry jumped on the band wagon with low fat diets with many products you will recognize from today including Rosemary Conley and the Pritkin diet. As weight loss requires the body to utilize body fat as an energy source then reducing fat is the quickest and easiest way to reduce total energy consumption. Also, the negative links with coronary heart disease and arterial blockages as well as links with cholesterol (a type of fat) explain why the general consensus is that fat is a negative and consumption of fat equals storage.

What do we need for adequate health- well we can reduce fat heavily and I will talk about the negative implications of this. As a general recomendation fat consumption is widely recommended to be between at least 20 to 30% of total daily calorific consumption. Most low fat diets result in this being reduced to 10% though research highlights moderately low-fat diet with varied fat consumption, where 20 to 30 percent of calories come from fat, is more likely to keep the weight off in the long term.

Most foods contain some form of fat and for good reason. We need it to survive. Our body needs fat to make cell walls as well as the production of hormones. Without which we cannot maintain our metabolism. Vitamins are also absorbed and stored in body fat meaning long term restriction of fat can severely damage your nutritional status. We also need certain fats for the upkeep of our body- omega 6 and omega 3 are probably recognizable to most people. It is not surprising that the health message has become confused as on one hand fat is bad for your health but science simply refutes that you need a consistent fat consumption for the maintenance of your body and health.

Even the negative argument about saturated fat consumption is being challenged- as I have stated before correlation does not denote cause. Finding arterial fat does not mean that saturated fat is solely responsible for heart disease. Indeed we can process it and we do not a certain amount for the maintenance of the body these studies also interestingly correlated increased obesity with increased fat consumption, discounting an increase in sugar and carbohydrate consumption which occurred as well during this time frame.

The one negative for fat consumption is trans fats which are made made through the hydrogenation of oils to improve shelf life- most processed foods will contain these fats. Our body cannot use these and they should be avoided.

But the 100 million dollar question…. They work…. don’t they? Well yes because a lot of the time you are reducing net food consumption so it can help with weight and fat loss. However the negative implications may be reductions in your hormonal health and therefore your long term ability to maintain your metabolic rate, immune system etc.

So what happens if I overeat fat? The same things as protein and carbohydrates. It will be stored as body fat. The key is to work out what you need and balance your intake so it is consistent  Metabolically it is easier to convert consumed fat in to body fat but as we need it for so many vital purposes it is important to maintain a sensible level of consumption as opposed to reducing it heavily.





Diet Review: The Alkaline Diet

This is the start of a review of a number of mainstream and celebrity based diets. The fitness and nutrition industry is awash with various plans backed with flaky science. In this series I am considering the positives and negatives of each of these plans.

Not only do diets now promise weight loss. They also promise to “detox” us, reset our body’s metabolism and make it abundantly clear that we do not have a clue how or what to eat. One such diet suggests that not only will this diet cure cancer but it will reset the bodies pH and allow the immune system to regain control of the body before it consumes you in one big anti-human explosion which clearly you didn’t stand a chance of staying alive or even functioning if you didn’t consume predominantly alkaline food.

The premise behind this type of plan is that pH is a measure of the balance of acidity and alkalinity (think back to school science). A pH of 0 is extremely acidic, 14 is extreme alkaline. Therefore a pH of 7 is neutral. Now our body has a number of different areas that are separate to each other which need differing levels of acidity and alkalinity. For instance, the stomach has a pH ranging from 1.3 to 3.5, in turn blood has to remain slightly alkaline between a pH of 7.2 (during exertion) and 7.45.

The idea behind the diet is that you can influence the pH of your body by undertaking the consumption of alkaline foods. This in turn leads to in the diets description enhanced function of the body- meaning a loss of weight and a detox from an acidic state in turn putting your body “back in to balance.”

The issue is that the body is pretty good at doing this. The body’s pH has to stay a different ranges in it’s different places for a number of reasons. Mainly that certain reactions need to take place. Stomach acid for one needs to be acidic to break down consumed proteins. Blood needs to be slightly alkaline as to filter waste products from the body, the increase in carbon dioxide during exercise is a good example of how increase in pH results in an increase in the amount of oxygen released. Large fluctuations in blood pH are dangerous so therefore the body keeps a tight reign on them, too far either way and you are probably looking at multiple organ failure.

The diet in itself is mainly vegetarian (a swear word in my presence). It is made up of certain types of vegetables, soy products, certain fruits and limited grains. Acid foods are to be avoided including meats, lentils (they have been wanting to get on a naughty list for some time), dairy foods, fats, oils and anything else fun including alcohol and caffeine.

So what are you left with? Lots of fruit and vegetables with zero processed food. Simply, a low protein, vegetable based carbohydrate diet with limited fat.

What effect will this diet have on the pH of the body- well it will have limited effect on blood pH but you may see a change in urine pH. It has been shown that diet can effect urine pH so therefore the line has been drawn between urine pH and the acidity of the body. The key with this is two organs are mainly responsible for blood pH- the lungs and the kidneys. The lungs as stated earlier regulate carbon dioxide (acid) the kidneys reabsorb bicarbonate from the urine and also excrete hydrogen ions- hence the increase in pH is related to hydrogen ions. This would indicate that hydrogen ions are negative in relation to health rather than what they are- products related to the process of protein and amino acid turnover.

A diet rich with citrus fruit and vegetables increases alkalinity of the urine while meat creates an acidic environment hence higher protein consumption equals more acidic urine. Is this a negative in a normal healthy individual? Possibly it could be indicative of other issues or conditions but this article contests that that is it necessary to eat this diet for enhanced health/ weight loss etc. Well not really. Food enters the nutritional tract with an acidic pH due to stomach acid anyhow so regardless it really matters what it is carbohydrate, protein or fat. These stomach acids are neutralized by juices from the pancreas turning the food alkaline. Certain foods leave something called ash which affects the acidity of your urine in the bladder but as the bladder is a storage compartment for urine it plays no role in pH of the body.

On the positive side- encouragement to eat more fruit and vegetables is always a good thing. However, there are a number of caveats in this nutritional programme. Firstly, it minimizes protein consumption. Secondly, quality fat consumption becomes hard. Thirdly, it limits food choices (which may be necessary for weight loss) but ignoring one fruit or vegetable for another is lunacy.

It will work for weight loss in the same way that a lot of diets work. It limits consumption and food choices. The body will not get sufficient protein to maintain lean muscle mass. Therefore the body starts to use it’s own muscle mass for energy. As the body is crying out for energy it will still burn stored body fat but the ultimate result is that the weight loss creates a smaller but fatter proportionally individual.



4 Key Determinants of Fat Loss at Results FAST

There are plenty of diet books out there telling you how to lose weight but 90% of the time you can draw together common themes of each programme as to why they work. Now this is not to say every approach is healthy. Weight loss diets that focus upon weight reduction as opposed to fat reduction are two different things. One could be considered down sizing your fat burning potential while the other could be described as maintaining or at least improving your ability to resist fat storage. The following 4 points are part of the protocol we use with our clients.


1. A prolonged reduction in energy intake. Now this is contentious but intake has to drop for fat burning to occur. This can be lower fat or low carbohydrate or both but fundamentally something has to give. The other way of achieving this is increasing activity levels which overall is a healthier more productive method of creating a calorific deficit.

2. 2g/kg of bodyweight of protein consumption has efficacy with steady consistent fat loss. This is considerably more than your RDI’s of around 0.8g/kg of body weight. Most plans don’t go this high and commonly on any exlusion based diet where food groups are removed you see bounce backs in weight. This has been well reported in standard calorific reduction plans as favoured by most diet clubs.

3. Carbohydrate intake in and around activity. We tend to put carbohydrates in to peoples diets when they need them. With a large proportion of our clients training in the evening we need them to consume carbohydrates for recovery and to rebuild. Obviously if you are inactive then your necessity for carbohydrates as an energy source is reduced. It sort of blows apart the myth of no carbs after 6pm.

4. Shoot for health and cover your nutritional bases before looking to lose weight. If you don’t eat enough nutrient rich food you are unlikely to lose weight as the body will be under constant stress. We aim to clear up people’s health first. That means ticking the box on hydration first of all. Including a varied array of fruit and vegetables. Noticing if there are any negative effects associated with dairy or gluten consumption. Focusing on quality of food sources is the primary aim. After this we look at amounts and if necessary any supplementation.

Why the Small Things Count If You Want To Achieve Your Goals

Well happy New Year! As we get into 2013 the spate of New Year, new you offers and promotions are everywhere over the popular media.

There is good reason, most people do overcook it massively in the Christmas holidays, overeating, overindulging and generally not being very active. The general message and the way a lot of exercisers feel or are pressured to feel is to change everything in the short term rather than changing habits promoting long term change. In the habit formation research is well documented that if you have one goal you are more likely to achieve your primary goal if it is your sole objective. If you take this out to multiple goals the chances of success become smaller. I don’t mean goals like lose weight or build 4 kg of muscle mass what I mean is the smaller targets you set for yourself.

For example, your overall goal may be to lose weight or run a marathon. If you broke this down in to an attainable goal such as run intervals three times this week, get three weights sessions in or add an additional portion of vegetables to each of your meals these are small measurable targets which over time can be maintained.

If you say in the first week of January I am going to be eat more vegetables, drink more water and take part in activity five times a week the multiple goals involved in this process decreases the chances of success in each additional goal that you set.

It’s the small things that count a lot of the time. Wholesale change is an ineffective way of achieving your goals, that is why the diet and slimming industry is so big- people who achieve long-term change are successful as they create a number of habits over a period of tome which lead them towards the overall goal.

So how do you achieve your fitness and nutrition targets? Set small measurable achievable goals broken down into the simplest processes there are, forget about the overall result, that will come by undertaking a number of successful habits. It could be simply drink 2 L of water a day, drink one cup of green tea every time you are hungry, include nuts as an afternoon snack, focus on your primary exercises in the gym (this means the thing that you do first), make sure your warm up is really well structured to lead you into the good session these small little things will make a difference to your overall result.

Too often we become bogged down by changing everything and achieving nothing. Make this the year of habit formation and you’ll reap the rewards of success in your long-term goals. Often when I work with my clients at results fast I will set people goals for the week, that might be a session target, it might be a nutrition target. Either way it’s only one goal- it is one thing that they have to process, one thing that they have to think about, therefore they are more likely to achieve their target. The plus side obviously as well is that they had someone to be accountable to as well so writing your goal as a message on the fridge, a post it note on your computer or keep a note in a notebook, just somewhere where you can set targets. This way you also improve your adherence to the goal by having a culpability factor involved.

So the lesson learnt from this post is only set a small number of goals perhaps one of for exercise/ training and one for nutrition and aim to form those goals into habits once you have achieve those goals and then you can think about other processes and other targets. Reset and assess your goals on a weekly basis and enhance adherence by writing them down.