In only 90 days, I’ve had clients lose well over 21 pounds simply by following a simple nutrition program and using my short burst workout programs. If you’re interested in the same dramatic success, then just follow these simple tips and you’ll lose inches with each passing week in 2008.

First, you need to tackle your nutrition. Without a doubt, what you eat has the greatest impact on your fat loss success. In as little as 10 seconds, you can overeat hundreds of calories and wipe out the benefits of even the greatest workout. So stick to these 3 rules at all times.

1. Don’t eat any foods with added sugar or that come in a bag or box. This will help you avoid high-calorie processed carbohydrates.

2. Avoid all liquid calories. This tip alone can result in almost overnight fat loss, and often adds up to over 10 pounds of weight loss.

3. Fill up on fiber rich foods at every meal. From oatmeal in the morning, to almonds between meals, and fruits and vegetables at lunch and dinner, you’ll control your appetite by increasing your fiber intake.

While nutrition is the key to fat loss, you can’t maximize your fat burning without doing some type of exercise. The most important factor here is consistency, so choose something you like. When you are ready for advanced workouts, these tips will make them even more effective.

1. Do three 20-minute total body strength-training workouts per week. Have a trainer show you how to do squats, pushups, rowing exercises, and other multi-muscle exercises that allow you to train lots of muscle groups in a short amount of time.

2. Do three 20-minute interval sessions per week immediately after strength training to complete a 45-minute workout. By alternating between hard exercise and easy exercise, you demand more from your muscles during the workout, and that burns more calories after the workout.  

3. Stay active with fun, relaxing activities on your four “non-workout” days. Have fun with your kids, do yoga, walk the dog, or play sports.

You don’t need to be in the gym every day to get the results you want. Make this plan your nutrition and exercise lifestyle and you’ll be over 10 pounds lighter in 90 days.

[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine. If you're looking to burn fat, build muscle and quickly step into the body you have always wanted with just three workouts each week, check out Craig's fat-loss system, click here.]

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