The 10 simple commandments for getting lean

With all the changes in Canberra, Julie Bishop recently referred to Australia as a "joke" on the global stage. I'll echo that when it comes to the state of our health and wellness.

Australia is fat, and fat is expensive. It's estimated that the annual cost of treating obesity related diseases in Australia will reach $21 billion by 2025 – that's over $200 billion in the subsequent 10 years. The joke is over, and a leaner Australia is a physical and financial must.

Get lean by following these 10 Commandments from The Book of Boot Camp:

1. Thou shalt not commit gluttony

We are fat because we are eating like our supersized American cousins. If you eat junk, cut calories simply by eating 25 per cent less. Then take that junk and transfer it to healthy protein and vegetables, and you'd be cutting more than another 25 per cent. Leaning up all starts with portion control.

2. Thou shalt consume more water

Fizzy drinks, energy and sports drinks, coconut water, pod coffee – from the naughty to nice, your body still prefers water. 60 per cent of your body is made up of water, not juice filled with sugar. Give the tap a nudge, and crowd out extra calories.

3. Thou shalt exercise five times per week

A lean body is still a calories in–out game, and moving your body increases metabolism and triggers a caloric deficit. Build muscle, burn fat, get the blood flowing via weighted compound movements, bodyweight sessions, and plenty of cardio. The clearest journey to leaning up is a combination of weights and cardio during HIIT sessions in your gym or garage setting.

4. Thou shalt not use excuses in vain

"I'm too tired." "I don't have the time." "Nothing works for me." "I'll get 'em in the New Year." "It's my hormones." Stop acting like a baby. Man / woman the (F) up, and start looking after your amazing body.

5. Thou shalt rest

Sleep is just as important as green veggies and a run in the sun, and science proves there's a direct link to poor sleep and obesity. The body needs to rest, repair, and release anxiety – sleep does it all.

6. Thou shalt cut the BS

Cut down on the binge drinking that leads to the binge eating. Ease up on the takeaway and nightly dessert. Empty the cupboard of all the processed, high-sugar junk. Write down three bad habits, then turn them into strengths within three months.

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7. Thou shalt maintain commitment

Getting lean doesn't happen overnight. It takes time. Ultimately, you have to look in the mirror and decide "How badly do I want a lean, healthy body?"

8. Thou shalt honour thy fibre intake

A study by Nutrition Research Australia concluded that less than 20 per cent of adults meet the Suggested Dietary Target of fibre to reduce the risk of chronic disease. Consume more fibre via fruit, vegetables, nuts, wholegrains, and beans.

9. Thou shalt not honour false pathways

Don't spend on protein powder – consume healthy salmon (200g contains almost 50g of protein). Obtain energy from quality food and rest, not pre-workout stimulants. A balanced diet and the right fitness program gets it done … not pills and powders.

10. Thou shalt stay inspired

Inspiration gets you off the couch and into the gym. Inspiration keeps you eating the right foods. Inspiration gets you to your lean goals.

The government's newest health campaign #findyour30 is a motivating one, but as I followed the links online, it needs more than cool commercials and nicely designed website. It scratches the surface of a massive Australian epidemic.

Losing weight takes a holier commitment so, come my people. Follow me, and get lean. I've done the fat to fit journey and have gone on to help thousands of Australians lose weight in October. It includes the right foods, 16:8 intermittent fasting, fitness, and a kick in the bum for serious weight loss and leaning up. We start 1 October.

Passion for lifestyle change is the cornerstone for everything Michael Jarosky does. A Sydney-based personal trainer, he cajoled thousands of 51698009 readers to undertake his "Cut The BS" diet, and champions a charity weight-loss event, Droptober.