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24 Rules for Fat Loss

mindset Feb 02, 2024
24 Rules for Fat Loss | Arangio

Feeling lethargic? Maybe overweight and out of shape?

What you need right now is a proven plan to get you back to your happiest, healthiest self again. That’s the cold, hard truth.

It’s estimated that 66% of Americans are overweight or obese, which increases the risk of preventable diseases like diabetes, heart issues, cognitive problems, and certain forms of cancer.

And thanks to a never-ending "doom stream" delivered through your smartphone, your mental health is at risk now more than ever. 

Now imagine making a few strategic habit-based changes and, in just 90 days, looking and feeling better than ever before. Family, friends, and coworkers (who haven’t seen you in a while) can’t help but notice you looking leaner, stronger, and younger. That’s why you need to reboot your mind and body right now.

But for this to work, you must practice these five proven components:

  • Smart training
  • Mindful nutrition
  • Recovery (deep sleep and stress management)
  • Expert coaching
  • A complete support system with community and accountability

Bringing these things together is much more challenging than it would appear unless you practice these rules. 

24 Fat-Loss Rules

The past 25+ years developing and operating my age-management coaching-and-accountability program has taught me many, many important lessons.

But it would have been much easier if, back when I started coaching, I could have hired a wise old owl to share these 24 nuggets of wisdom.

If fat loss was easy, every man and woman, over the age of 40, would have six-pack abs. Right?

Truth is, my most successful clients follow these fat-loss philosophies and you should too.

1. The grass isn’t greener on the other side

Sometimes you get caught up daydreaming about what could be, thinking that somewhere else is the answer to all your problems. But more often than not, that lush green grass you're chasing? It's just an illusion.

Real growth and happiness come from tending to your own lawn, nurturing what you have, and appreciating the unique beauty in your own patch of the world. So, before you go hopping fences, remember this: The real magic happens when you water your own grass and let it thrive.

2. Life isn't always fair

Life is like a game where the rules seem to change without warning. Just when you think you've got it all figured out, a curveball comes your way, and suddenly the playing field isn't as level as you thought.

But embracing the unfairness of life is where true resilience is born. So, don't be disheartened when you are under attack; instead, use those moments to sharpen your skills and show life that you can endure, no matter the odds. Accept it and move on. Make the most of the hand you're dealt.

3. Luck does happen

Luck is not just some elusive concept floating in the cosmos. People do get lucky. Whether it's stumbling upon a golden opportunity or narrowly avoiding disaster, luck is that unexpected twist in the plot of life that keeps you on your toes.

And you're a lot more likely to "get lucky" if you put yourself in the right spot for luck to happen. Even the people who win the lottery at least bought a ticket. So, embrace the randomness, stay positive and, who knows, the next stroke of luck might just be around the corner.

4. It's never too late to follow your dreams

Life's a journey, not a sprint, and the moment you decide to chase your passions, that's when the magic happens. So, don't let the ticking clock hold you back—embrace your aspirations, take that leap, and remember, the best chapters often begin when you think it's "too late." Everything starts with a dream, an idea. To make your dream a reality you must take imperfect action, starting today.

5. Double down on your strengths

Better to be great at a few things than average at many. In other words, a specialist is way better than a generalist. Instead of spreading yourself thin trying to fix weaknesses, channel that energy into honing what you're already great at.

Streamline things by automating, eliminating or minimizing the areas where you’re weak.You probably can't eliminate the role your weaknesses have in your health; but you can attempt to minimize them. For example, hire a coach to guarantee you stay accountable to your goals over the next 12 months.  By focusing on your strengths, you're not just playing to your advantage – you're unleashing your full potential and setting yourself up for a winning streak in whatever you do. 

6. You're not "too busy"

When someone says they're "too busy," what they're really saying is that whatever you're suggesting isn't a priority for them right now. Or there isn't enough value. Or both. It's not about lacking time; it's about their choices and priorities. 

This concept of having "too much to do" can apply to all areas of your life. Too busy to batch-prep your meals? You choose how to spend your time. You just decided something else was more important than your nutrition. 

Too busy for your family? After 5:00PM on a workday I often choose to hang out with Sharon, Gia, and George instead of answering emails or doing other work-related stuff. And sometimes it's the other way around... answering emails vs. being present with my family. 

So, next time you hear that excuse, remember, it's not about being too busy, it's about where a particular thing ranks on the list of pressing matters. Perhaps it's time to reassess and consider what is truly important to you. 

7. Organize your day the night before

Picture this: before hitting the hay, take a few minutes to map out your schedule for the next day. It's like setting the GPS for success, giving you a clear roadmap to navigate through your tasks and goals. I can't begin to say how much of a game-changer this is. Waking up with a plan in place sets the tone for a more focused and efficient day ahead. 

If you don’t schedule it, you’ll find yourself putting it off. Block time for everything that is important to you. This includes scheduling time for your training session (four 40-minute sessions per week is the minimum effective dose) and preparing your meals ahead of time. Give it a try, and watch how it transforms your daily grind. 

8. Practicing mindful nutrition requires a time investment

Training requires time. Sleep requires time. Family requires time. Your job requires time. But, oftentimes, folks feel that sticking to a mindful nutrition plan should come as quick as chewing your food.

Truth is, healthy nutrition is not a quick fix or an overnight transformation; rather, it's a gradual process that unfolds over weeks, months, and years.You don't have to eat less - you just have to eat well. And drink plenty of water. By dedicating the necessary time to understand your dietary needs, make informed choices, and cultivate sustainable habits, you pave the way for long-term health and disease prevention. 

9. Don’t leave the day to chance

Imagine your day as a blank canvas – leaving it to chance is like handing the paintbrush to fate. If you don’t plan out what you need to accomplish, you’ll likely be allowing everyone else to decide how you spend your time. Not good.

Instead, seize control, set intentions, and navigate your day with purpose. Don't let randomness dictate your journey; take the wheel and steer towards your goals. In the grand symphony of life, be the conductor, not just a spectator. 

10. Set deadlines for everything

Your goals as destinations on a roadmap, and deadlines are the crucial milestones that keep you on track. By assigning specific timeframes to tasks, you not only enhance accountability but also create a sense of urgency, propelling you towards success with focused determination.

Deadlines aren't restrictions; they're your trusted guides, steering you towards your desired destination. If you treat every work day like you’re going on vacation tomorrow, imagine how productive you’d be. Setting timelines may be the difference between getting stuff done and just talking about it. 

11. Get 2-3 "important things" done each day

By focusing on a small number of high-priority tasks, you ensure that your energy and attention are directed towards meaningful goals. This approach fosters a sense of accomplishment and prevents the overwhelm that can result from a lengthy to-do list, ultimately promoting a more balanced and purposeful life. You can even use the Pomodoro Technique to help you get things done faster.

You'll probably have a long to-do list most days, but 2-3 things will be drivers that can really move you forward. Don't let the other stuff prevent you from doing those.

12. There are not enough "producers"

One day a client was marveling at the jaw-dropping results of another client. My blunt response: "She works smarter and harder than you to produce her results. She practices consistency." 

Producers contribute substantial value and innovation to the world. The imbalance arises when a disproportionate number of folks occupy the consumer role, passively absorbing resources and advancements without actively participating in the creation of novel ideas or solutions. When it comes to fat loss and health, spend more time producing the results that you want for yourself and less time reacting and consuming.

13. You need more coaching and less information

Many over-40 men and women are suffering from paralysis by analysis. There's simply too many choices so you do nothing. Doing nothing is a choice by the way.

Recognize that accumulating information alone won't bring about meaningful change. Rather, what's often lacking is the personalized guidance and support that coaching provides. Understanding the intricate interplay of factors shaping your well-being requires more than just data; it demands the nuanced application of knowledge through individualized coaching to navigate the complexities of your unique health journey.

14. A good plan executed is better than a great plan talked about

Action speaks louder than intention. Merely discussing a meticulously crafted health plan, laden with precision and detail, pales in comparison to the transformative power of putting that plan into motion. It's the execution, the daily commitment to positive habits, and the relentless pursuit of progress that ultimately determine success on the journey toward lasting health.

15. Coaching is the ultimate accelerator

Coaching provides a roadmap to follow and accountability to keep you on track. Much like a skilled mechanic fine-tuning an engine for peak performance, a coach optimizes your mindset, skills, and strategies, facilitating a speedy journey towards success. By providing targeted guidance and unwavering support, your coach serves as the high-octane fuel that propels you to surpass your own expectations and reach new heights of achievement.

16. Simple is a good thing

Embracing simplicity is a fundamental principle in optimizing your health and well-being. Complexity often introduces unnecessary confusion and stress into your life, hindering your ability to make informed and sustainable choices. By simplifying your approach to nutrition, exercise, and lifestyle, you can foster a more mindful and effective path towards achieving optimal health and longevity. In other words, don't over-complicate things. 

17. Opportunities are endless, but you can't act on them all at once

In the vast landscape of possibilities, opportunities abound like stars in the night sky. However, much like a stargazer focusing on one constellation at a time, it's crucial to recognize that you can't seize every opportunity simultaneously. A deliberate and strategic approach is key, allowing you to navigate the boundless potential and bring your most impactful aspirations into the spotlight.

18. Focus on the basics

It's nuts how many folks ask me about some short sighted weight-loss injection or risky cosmetic procedure to lose body fat. And so many 40-plus men asking about testosterone replacement therapy. My response is to focus on a positive mindset, smart training, mindful nutrition, and ample recovery. No need to dance with the devil. Just focus on fundamentals. Success will follow.

19. There’s power in community

Research demonstrates that a supportive community can significantly influence lifestyle choices, mental health, and even longevity. Whether pursuing fitness goals or navigating the complexities of chronic illness, fostering strong social bonds may well be the most potent prescription for a flourishing and resilient life. 

For example, our clients train harder in a team setting. Plus it’s a more enjoyable environment to work out in.

20. How you handle adversity often is the difference between success or failure

In navigating life's challenges, your response to adversity becomes the crucible that forges your path to success or failure. The ability to confront setbacks with resilience, learn from setbacks, and maintain a growth mindset can be the determining factor in achieving your goals. Embracing adversity as a catalyst for personal and professional development is not just a mindset; it's a strategic approach that can profoundly shape the trajectory of your journey toward success.

You will get knocked down. You will get humbled. What you do after that happens will determine how high you climb.

21. Focus on execution

It's not just about grand ideas or lofty goals, but the nitty-gritty details of turning those aspirations into reality. Precision in execution is the key that unlocks the door to success, allowing one to navigate the complexities of life with purpose and achieve meaningful outcomes. An idea by itself is almost always worthless. It’s how you execute the idea that matters.

22. Success without work is a lie

A strong work ethic is the bedrock of any meaningful accomplishment. Assume that the path to getting strong and lean requires you to work harder, smarter, and be better if you want to achieve your goals.

23. If it’s important, track it

Whether it's your nutrition, exercise routine, or sleep patterns, meticulous tracking unveils crucial insights into the intricate interplay of factors influencing well-being. By quantifying and analyzing these metrics, we gain the power to make informed decisions, allowing us to refine our strategies and ultimately achieve our desired outcomes in the journey towards optimal living.

To beat obesity, you'll need to measure things like bodyfat and bodyweight. It helps to have a food journal and strategic workout plan.

24. Time is life

Each passing moment is a precious currency, and how you invest your time determines the richness of your life experience. You have less of it today than you did yesterday. So quit wasting days doing things that aren’t getting you closer to where you want to be. Embracing this perspective prompts you to be intentional and purposeful in your choices, ensuring that every tick of the clock contributes to the meaningful tapestry of your journey. 


Time is a valuable resource so make intentional choices for a more fulfilling and purposeful life. Create strategic habit-based changes, focusing on components such as smart training, mindful nutrition, recovery, expert coaching, and a supportive community.

To your success,

Coach Joe



Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online age-management personal trainer, or you want to visit the best longevity personal trainer in the Lehigh Valley, you can take a free 14-day trial.

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