Best Weight Loss Guidelines


Have to be disciplined and dedicated to task at hand. Periodically remind yourself about how great you will look in 30 days and stay positive!

  • Negative thoughts sabotage weight loss efforts
  • Try not to give into craving “comfort” foods
  • Don’t be to hard on yourself for minor slip-ups


Have detailed action plan

  •  Set exercise goals for each week
  •  Set nutritional goals. Know what you are going to eat at the beginning of each   week
  •  Join exercise groups like running groups
  • Hire a Personal Trainer

Keep track and always be conscious about your progress

  • The more detailed oriented you are, the more likely you will be successful


Eat 5-6 Meals a Day

  • Benefits include: faster metabolism, reduced hunger and cravings, steadier blood sugar, less storage of body fat, and more calories for muscle growth
  • Think about small portions
  • Choose meals with easy and quick prep times
  • Cook enough for leftovers

No Crash Diets or Fasting

  • Lowers metabolism significantly
  • Most weight will be from water weight and muscle

Drink H2O

  • When the body is dehydrated it holds onto water, thus causing bloating

Consume a Good Mixture of Proteins and Carbohydrates

  • Proteins

Egg Whites, Chicken Breast/Thigh Organic Lean Cut Beef,  Fish,  Turkey

  • Legumes

Lentils Black Beans Pinto Beans  Garbanzo Beans, Chickpeas

  • Veggies

Spinach Aspargus Broccoli Kale  Green Leaf Lettuce

Restrict Processed Carbohydrates 

  • Processed carbs: breads, pastas, cereals, pre-packaged meals

Limit Alochol

  • Make low calorie choices:
  • Dilute drink with soda
  • Eat plenty of food before start drinking; high protein (cheese, chicken, fish), and avoid salty snacks


Perform Exercises That Focus on More Than One Muscle

  • Compound Exercises: Squat to Press, Lunge with a Bicep Curl,

Yes, You Do Need to Strength Train

  • Increases lean body mass
  • The more lean muscle you have, the more calories you burn at rest and during exercise

CPT Fitness premier full service fitness team provides Atlanta personal training at great rates. To lose weight and save money call  404 713-4863 . Whether you are looking to train at our fitness center in Atlanta, or looking for in-home training services we provide the best value with guaranteed results. Browse our website for more information on our our personal trainers, or for questions and comments please contact us.

Published by ARoberts

As an upcoming leader in the fitness industry, Ayana Roberts is steadfastly dedicated to educating others on the benefits of engaging in active lifestyles on both an individual and corporate level. Ayana provides results through outstanding professionalism, creativity, passion, and is committed to deliver beyond expectations. Ayana has held leadership positions within the fitness industry. She has worked for companies such as Samson’s Sports and Fitness Center, Corporate Sports Unlimited, and Golds Gym. She successfully implemented operational procedures that increased revenue in membership sales, personal training sales, and food and beverage sales. Ayana implemented effective programming to give members the knowledge and confidence to adopt healthy behaviors. She also managed a high end fitness center, and facilitated effective programming to give members the knowledge and confidence to adopt healthy behaviors. Ayana has been a guest speaker at many speaking engagements. Clients have included State Farm, Georgia Coalition of Physical Activity and Nutrition (G-PAN) Faith and Fitness Summit, Greenberg and Traurig, LLP and GE Money. Ayana’s accomplishments are enhanced by her multi-faceted education. She has a Masters in Science in Clinical Epidemiology and Health Service Research and a Masters in Science in Sport Administration with a concentration in sports club and fitness management at Georgia State University. She is certified in personal training through the National Academy of Sports Medicine (NASM).

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