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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.

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