With the first month of 2015 almost over, some of you might already be hitting the wall of your new year’s resolution to hit the gym and get healthy. Like anything, lasting changes take a lot of work, including losing weight, leaning out and becoming healthier.


Before you give up on your goals - and yourself - we have complied some tips that will help you change your body, and hopefully your mind, so you can reach (and even exceed) your goals.


1. Eat breakfast every morning


You know saying, “breakfast is the most important meal of the day”, and quite honestly, it’s true. After fasting throughout the night, your body needs fuel. Food is that fuel. Eating first thing not only replenishes your body, it also gets your metabolism going and gives you energy for the rest of the day.


2. Eat small meals throughout the day


Building a lean, mean, fighting machine (your body), takes a lot of fuel. Instead of cutting back on the amount of food you are eating, eat about six small meals a day. Just make sure you balance the amount of complex carbs, protein and fats you’re taking in.


3. Strength train


In order to increase your metabolism and decrease body fat, strength training to build lean muscle is a MUST. Two to three times a week, pick up some weights and focus on both your upper and lower body. Make sure you’re not lifting too heavy; you want to be able to perform 15 to 25 repetitions. Challenge yourself, but don’t make it impossible!


4. Add L-arginine to your supplement “diet”


An amino acid, L-arginine naturally helps boost growth hormone levels, which will help with your lean muscle growth.  Additionally, L-arginine helps stimulate nitric oxide, which assists in the delivery of oxygen to your cells. This is turn will prevent your muscles from becoming fatigued too quickly – great for building that muscle!


As you continue your weight loss and health journey this year, don’t forget that it will take time. You won’t see changes overnight, but stick with it; it’s worth the wait!