1. Don’t keep food in the house that you shouldn’t be eating.
2. Go to the grocery store armed with a list.  Go straight to the items on your list, get them and check out.  Do not browse the aisles!
3. For the best fat burning effect do your cardio first thing in the morning on an empty stomach.  Coffee and/or a thermogenic supplement will help with the fat burning and are ok to consume before morning cardio.
4. Separate your cardio session(s) from your weight training sessions by at least a couple of hours.
5. Do weight training to build muscle.  Do cardiovascular exercise to burn extra calories and burn fat.  Do specific abdominal and lower back exercises to work your core muscles.  Do stretching exercises to increase your flexibility.  Do not try to combine different types of exercise (such as training with light weights and no rest to get your weight training and cardio at the same time).  When you combine different types of exercise you don’t get the best effect from either one, and you can likely increase your chance of injury (ie, combining flexibility with weight training).
6. Sip this drink beginning about 10 minutes before workout and continue sipping during your weight training workout:  16-20oz of water, 20-25grams of carbohydrates, 6-10grams of whey protein.  This turns on protein synthesis and suppresses cortisol
7. Immediately post-workout consume a drink consisting of about 30-40grams of  carbohydrates and 25-30grams of whey protein.  This will speed up the post-workout protein synthesis, suppress protein breakdown, enhance glycogen resynthesis, and increase fat utilization.

Dave Goodin

Click here to visit Dave's Blog

1. Your pre and post workout meals are BY FAR the most important meals of the day.  Be sure to supplement your body with the proper foods to replenish the glycogen of the muscles. 
2. Make sure you have the mind/muscle connection when you are training.  Find out what makes that muscle move…don’t just throw weight around…WORK that muscle