1. If you stop it’ll all go away

Basically use it or lose it.

2. Lasting progress is often slow

Instant result are dangerous, learning good habits and practicing them consistently is the best way to ensure long lasting benefits.

3. It’s not always fun

Training is not always enjoyable IMO, there’s no 2 ways about it. It can be a massive task and just be a matter of getting it done some days.

4. It’s very rarely easy

Saying no to the unhealthier choice or simply making yourself train is not always easy, this is unlikely to ever change.

5. It usually boils down to calories

For all the nonsense out there and fancy ways of doing things, the underlying theme is always cutting down the calories somehow.

6. There are no secret pills or magic tricks.

Throw your money at whatever you like but promises of unrealistic results and magic pills are a con.

7. Stress can throw you off track in an instant.

Unfortunately this is life. Be prepared for it. Try and avoid stressing when possible and be prepared to get back to routine again asap.

8. Everyone is different.

Jimmy might walk an extra 10 minutes a day, do nothing different and the weight fall off him, whilst Tommy does the same and weight doesn’t change yet he feels a bit fitter. No two people respond the same to food and exercise.

9. Weight loss on the scales does not always equal happiness

It’s all too common to be so obsessed with losing weight in the notion you’ll only be happy once you get to an ideal weight. It may certainly help but it’s rarely a direct correlation.

10. You probably know what you should do, you just don’t do it

Most people know what works for them, unfortunately it’s too far down the priority list. That’s fine, but don’t expect things to change unless those principles are applied.

11. There is no single best way to do things.

‘There is more than 1 way to skin a cat’ comes to mind. It would be great if there was a massive exercise manual that everyone should follow and we’d all have 6 packs but unfortunately that’s not the case. See point 8, different things work for different people so try a few different ways, see what you enjoy the most and repeat it until you get to where you want to be!