Most personal trainers can narrow down the main characteristic of their most successful clients. This information is then used to motivate others to see similar results. What it takes to be healthy is pretty simple. Getting there? Well now that’s a whole other story.

If you want to be healthy, lose weight, trim inches, improve strength or tone your muscles, these rules apply to you. No secrets here, just the facts:

Do strength training at least three days per week. Don’t worry about getting big and bulky or adding too much muscle – 99 per cent of the population will not see excessive muscular development from a properly designed resistance training program.

Do food journal. Don’t whine and complain about not seeing results if you aren’t keeping a food journal.

Do add moderate intensity to your cardiovascular workouts if you want significant changes in your body but are time crunched. Don’t waste time doing leisurely walks if your schedule doesn’t allow you to get in a real workout.

Do work with a coach to help you accomplish your goals. Don’t listen to your friends or magazines that don’t have a solid base of education and experience behind them.

Do set clear goals and regularly measure your progress. Don’t start exercising without some sort of a structured game plan.

Do plan your meals at least 24 hours ahead. Don’t leave the house in the morning until you know what you are going to be eating at each meal that day.

Do expect setbacks. Do not let one setback snowball into a weekend binge or an extended time away from your exercise plan.

Do work harder and stay more focused the days following a setback. Don’t think that you can ever out-exercise poor eating habits.

Do schedule a time in your calendar to exercise each week. Don’t let other things get in the way because they always will.

Do make sure your exercise program has some level of structure and consistency to it each week. Don’t randomly pick exercises and routines on a whim.

Do make exercise a priority in your life. Don’t give the ‘no time’ excuse.

Do take control of your health. Don’t be a burden on our health care system.

Do start today. Don’t wait until the fall.