I don’t know about you but I LOVE a Monday.


FRESH start.


NEW chance to get things right.


MORE opportunities to be successful.


Buuuut just incase you’re not a Monday lover…


Here’s something that will hopefully help ‘pick you up’.


Check out my 23 quick tips for fatloss, success and happiness.


1. Choose A Fitness Routine/Plan You ENJOY.​​​​​​​


Enjoy = stick at it = results.


2. If You Want As Much ‘Bang For Your Buck’ As Possible – Choose COMPOUND Exercises.


Ones that use lots of muscles.


3. There Aren’t ANY Shortcuts To Creating A Killer Body.


Stop popping pills, going on detoxes or relying on supplements.


4. Figure Out What Works For You and Do it CONSISTENTLY.


5. There Isn’t A One-Size-Fits-ALL Nutrition Program.


The best diet you can have is one that works for YOU and fits with your lifestyle.


Fatloss = one rule = Calorie DEFICIT.


6. Guilt and Regret Are WASTED Emotions.


If you eat sh*t one day, it’s OK – get over it and move on.


7. There Will Be Times When You Take Extended Breaks From Working Out – That’s OK.


Skip a workout or take 2 weeks off – refer to point 6.


8. The MIRROR is More Reliable Than The Scale.


9. Put Your BEST Effort Into Every workout.


Half assed effort = half assed results.


10. Focus on 1 or 2 Goals at A Time.


11. Read and Learn.


Knowledge is POWER.


12. Make Working out A HABIT.


13. Being Flexible Rocks.


Don’t neglect FLEXIBILITY and MOBILITY exercises.


14. When You NEED Take A Break, Really Take A Break.


Refer to point 6.


15. Opinions Are Like A**eholes, EVERYONE Has One.


Don’t let one negative comment or opinion get you down!


16. Live By The 80/20 Principle.


Ensure you eat well and exercise 80% of the time but allow yourself 20% flexibility & fun.


17. Your Attitude and Mental Outlook Can Make A HUGE Difference.


Don’t get consumed by negativity from yourself or others.


18. NEVER Be Afraid of Weights.


This is the key to shape and sculpt your body.


19. Walking is One of The Best Activities EVER.


You can do it anywhere, anytime, costs nothing, burns calories and nearly impossible to get hurt.


20. Track Your Progress.

I’m amazed at how many people don’t do this.


Pictures and measurements are highly motivational and ESSENTIAL for assessing progress.


21. Too Much Ab Work is A Waste of Time (and Boring).


Want abs? Nail your nutrition and follow points 2 and 18.


22. If Life Gets Busy (and it does), A 10-20 Minute Workouts 3 Days A Week is Better Than 0 Workouts.


23. NEVER stop challenging yourself!


Here’s cheeky little challenge that I posted last week on Facebook.


It doesn’t look tough but oooft it’s get those legs working.


30 secs Ducks Walks
30 secs Rest


Repeat 3-5 times





So there you have it, my 23 top tips for fatloss, success & happiness.


If you enjoyed them or found them useful, feel free to share them with your friends.


Lee ‘duck walker’ Donald x



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