24 Fat-Loss Rules

mindset Jan 12, 2023
Fat Loss Rules

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 54% of people admit to having gained weight during the pandemic.

Worse yet, 66% of Americans are already overweight or obese.

Now imagine making a few strategic habit-based changes and, in just 90 days, looking and feeling better than ever before.

All your 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 what you need to reboot your mind and body right now.

Your mental health is at risk more than ever.

And the five proven components that must be present for this to work are:

  • Smart training
  • Mindful nutrition
  • Deep recovery
  • Expert coaching
  • A complete support system with community and accountability

Blending these together is much more challenging than it would appear.

If it wasn’t that difficult to achieve success, ever over-40 man and woman would all have six-pack abs, right?

24 Fat-Loss Rules

The past 25+ years developing and operating my fitness-and-nutrition coaching 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.

My most successful clients follow these fat-loss rules.

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

The grass only gets greener if you water it.

2. Life isn't always fair.

Accept it and move on. Make the most of the hand you're dealt.

3. Luck does happen.

People do get lucky.

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.

4. It's never too late to start following your dreams.

Everything starts with a dream, an idea.

To make your dream a reality you must take imperfect action.

5. Double down on your strengths.

Better to be great at a few things than average at many.

A specialist is way better than a generalist.

Build around those strengths.

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.

6. You're not "too busy."

You choose how to spend your time.

You just decided something else was more important.

I do it all the time. I choose to hang out with Sharon, Gia, and George instead of answering emails or doing other stuff.

And sometimes it's the other way around... answering emails vs. being present with my family.

7. Organize your day the night before.

Block time for everything that is important to you.

I can't begin to say how much of a game-changer this is.

This includes scheduling time for your training session (four 45-minute sessions per week is the minimum effective dose).

8. Working on your nutrition requires time.

Training requires time. Family requires time. Sleep requires time. Your job requires time.

If you don’t schedule it, you’ll find yourself putting it off.

9. Don’t leave the day to chance.

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.

10. Set deadlines for everything.

Deadlines are the difference between getting stuff done and just talking about it. If you treat every work day like you’re going on vacation tomorrow, imagine how productive you’d be.

11. Get 2-3 "Important Things" done each day.

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."

There are too many people who spend their time reacting and not enough time producing the results that they want for themselves and for others. A client-athlete was marveling at the jaw-dropping results of another client-athlete recently. My blunt response: "She works smarter and harder than you to produce her results!"

13. We need more coaching and less information.

In fact many over-40 men and women are suffering from paralysis by analysis.

There's simply too many choices so they do nothing.

Doing nothing is a choice by the way.

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

I always coach the plan… not just giving it to you.

15. Coaching is the ultimate accelerator.

Coaching provides a roadmap to follow and accountability to keep you on track. This is crucial for your success.

16. Simple is a good thing.

Don't over-complicate things. Period.

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

18. Focus on the basics.

It's nuts how many folks ask me about some fancy supplement or cosmetic procedure to lose body fat. And so many 40-plus men asking about testosterone replacement. 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.

Our client-athletes train harder in the team setting.

Plus it’s just a more enjoyable environment to work out in.

20. Handling adversity often is the difference between success or failure.

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.

An idea by itself is almost always worthless. It’s how you execute the idea that matters.

22. Success without work is a lie and doesn’t happen EVER.

Assume that the path to getting strong and lean requires you to work harder and be better if you want to achieve your goals.

23. If it’s important, track it.

It's key to measure things like bodyfat, bodyweight, and circumference measurements.

Also it helps to have a food journal, and strategic workout plan.

If you don’t track it, you can’t improve it.

24. Time is life.

We all have less of it today than we did yesterday.

So quit wasting days doing things that aren’t getting you closer to where you want to be.

Otherwise, you’ll look up and a decade will have passed, making it even harder to make big changes.

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 personal trainer, or you want to visit the best personal trainer in the Lehigh Valley, you can take a free 14-day trial.

How Alison Got Better

How to Nail the Basics

How to Make Healthy Meals In Less Time

Start Your Free 14-Day Trial

Learn the proven step-by-step system to lose weight, get strong, and slow aging. Your first two weeks are on us.