Many people want to get fit, be healthy, and lose weight.

But there’s a difference between wanting something, and being committed to something. If you want to get fit, be healthy, or lose weight, you have to be dedicated. You can’t expect results overnight, and you can’t expect change if you’re only exercising once in a while. When you first start exercising, you’re probably going to hate it. It’s going to hurt. Your body will ache.

The toughest lift of all is your ass off the couch.

You aren’t going to drop two pant sizes in one day. You won’t lose fifty pounds in a month. It takes time to see results, and that can be discouraging. It’s a struggle to stay motivated when you’re working your ass off, and nothing seems to happen. Be patient, and just keep going. It will be worth it!!!

Here’s an exercise routine to get you started right now:

30 Jumping Jacks
5 Pushups
25 High Knees
7 Burpees
10 Crunches
7 Squats
5 Pushups
10 Crunches
5 Pushups
7 Squats
30 Jumping Jacks
1 Minute Wall Sit
5 Pushups
25 High Knees

Repeat twice!

As you’re working through a set, do your best not to rest until you’ve finished. Only take a minute or two between sets for a drink of water. Exercise is supposed to make your heart pound. You’re supposed to sweat. And by the end, if you’re not gasping for air, you’re not working hard enough!

All you’ll need is a little ambition, and twenty minutes a day (the intensity of your workout is more important than the duration.) And if you want a little extra motivation to stay focused, follow Hundred Goals’ on Pinterest.

But getting fit doesn’t stop once the workout is over!

Drinking water is the single most important component in losing fat and staying fit. Water is a natural appetite suppressant, and it also helps your body metabolize fat. An active person needs more than eight glasses of water per day to function optimally. Try to drink 80 to 100 ounces of water each day.

It’s important to take time off so your body can recover. This doesn’t mean lounging on the couch eating a bag of potato chips. Go for a short jog, or a bike ride. Maybe try rock climbing or go for a hike at a state park. Rest days aren’t an excuse to be lazy. You should still be active, just in a more relaxed way. Take one or two days off each week.

Do you love BBQ ribs? Me too. And that’s alright…once in a while. Give yourself one meal a week to satisfy any food cravings you might have, or as a reward for working so hard this week. The rest of the time, keep your diet as clean as possible. Don’t undo all of your hard work at the dinner table. If you aren’t sure what to cook, I highly recommend Tosca Reno’s Eat Clean Cookbook.

Be sure to get plenty of sleep. Research suggests that inadequate sleep increases your risk of obesity, diabetes, heart disease, and high blood pressure. You need at least eight hours a night.

You now know everything you need to know in order to get fit, be healthy, and lose weight. Exercise daily, drink lots of water, give in to your cravings (in moderation), give your body adequate rest (but stay active), and get a good night’s sleep.

No more excuses!