2.Eat 5 to 6 small meals a day. You say that you've heard this a thousand times already? Well, that should tell you something - it works! Your body is a calorie burning machine. If you are an average female, you can only burn about 300 calories at a time. An average male can burn about 400. It doesn't matter how much you exercise - if you eat more than that during any one sitting, some of it is going to be stored as bodyfat.

3.Exercise - at least 60 minutes a day. It doesn't matter what magazines say, or what you hear on "1-Second Abs" commercial, or who tells you anything else. Exercise - at least 60 minutes a day. It bears repeating, so feel free at this time to keep saying it out loud until you feel that you have it memorized.

4.Believe. This final step is really most important. Most people have self-limiting beliefs. In a nutshell, that means that no matter how much education or assistance that they receive, they don't BELIEVE that they can lose weight! Let's see…. how does that saying go? "Whether you think you can, or think you can't, you're right!" Believe it can happen, because it can. Then you will be only 3 short steps away from success.

Wow, what a revelation this article has been! In fewer words than it takes to list dozens of unhealthy circumstances and afflictions related to being overweight, you have just been given a guaranteed 4-step system for fitness success!

Are you willing to take care of yourself and finally meet those fitness goals, or do you have another 5 months to waste?

Do yourself this one small favor. Count to four, beat Girth, and remember that January 1st is just another day!

Day 1

Back Exercises: Behind neck lateral pulldown 3-5 sets 10 - 15 repetitions Seated pulley rowing 3-5 sets 10 - 15 repetitions Lateral pulldown with a narrow grip 3-5 sets 10 - 15 repetitions One arm dumbbell bent rowing 3-4 sets 10 - 12 repetitions

Triceps: Pulley pushdown with handle 3-5 sets 10 - 15 repetitions Behind head rope triceps extension 3-5 sets 10 - 15 repetitions Reverse-grip pulley pushdown 3-5 sets 10 - 15 repetitions

Abdominals and lower back floor exercises: Crunches 3 sets of 24 repetitions Oblique crunches 3 sets of 16 repetitions Lower back extensions 2 sets of 12 repetitions

Day 2

Chest: Seated iso wide chest bench press 3-5 sets 10 - 15 repetitions Incline dumbbell press 3-5 sets 10 - 15 repetitions Cable crossovers 3-5 sets 10 - 15 repetitions Flyes 3-4 sets 10 - 15 repetitions

Biceps: Seated bicep curl Incline bicep dumbbell curl Hammer bicep curl

Cardiovascular Exercise

Day 3

Shoulders: Seated behind neck shoulder press 3-4 sets 10 - 15 repetitions Upright cable rowing 3-5 sets 10 - 15 repetitions Dumbbell side lateral 3-5 sets 10 - 15 repetitions Arnold press 3-4 sets 10 - 15 repetitions

Forearms: Forearm curl 3-4 sets 12-15 repetitions

Abdominals and lower back floor exercises: Crunches 3 sets of 24 repetitions Oblique crunches 3 sets of 16 repetitions Lower back extensions 2 sets of 12 repetitions

Day 4

Legs: Leg extensions 4 sets, 12-15 repetitions Leg press 4 sets, 12-15 repetitions Calf raises 5 sets, 15 repetitions Hamstring curl 4 sets, 12-15 repetitions

Abdominals and lower back floor exercises: Crunches 3 sets of 24 repetitions Oblique crunches 3 sets of 16 repetitions

Cardiovascular Exercise

These are just general workout guidelines. You really need to consider what ideally suits you best. If you need more help or for customized exercise programs visit popularfitness.com