The keys

Yesterday's workout was epic! I had the best ten minutes ever!
Folks, there is no need to focus on hours of working out if your eating is clean. Well that is unless, you're trying to compete.
While 20 - 40 minutes is better, you won't lose anything but fat for trying.
Ten minutes of intense HIIT cardio or strength is better than nothing.

So for right now, I don't own a scale, and I think it's been working in my favor.
We (myself highly included) have spent an enormous amount of time being conditioned to count calories. The happiest people are those who understand nutrition, the numbers and how to apply them both. Self education is the best way to empower yourself. It isn't a simple matter of calories in and out. It's about the quality of those calories and the quality of your workout.

So my keys to you? Invest in a kettlebell if you don't already own one!
If you do, call it your best friend. A kettlebell is an awesome double whammy of strength of cardio in each calculated maneuver.

Drink half your body weight in ounces of water.

Take two half hour contrast showers daily ending on cold.

Focus on your food. EVERYONE eats more than they work out (we hope) and eating contributes to 70 -80 percent of your fitness goals. Abs are made in the kitchen.
Trying to lose ten pounds? 8 of those fat pounds can be shed from eating clean.

We seriously don't need as much protein as we've been told.
And yes, you knew th
is one was coming..... Plants contain protein.

Protein is also made as a by product of fruits and veggies. Wow, most folks won't tell you that.
You need to dig that one up yourself. So if you're like "Whoa..I need protein, and plants don't have it."
Think again. Kale is an excellent source of iron, calcium and protein. So is any other dark green leafy vegetable. However, don't put fruits and other light colored veggies on a back burner. your body makes protein out of these also.

Water weight is a myth. I'm so tired of this madness. Look it up and see for yourself.
We are beings that are mostly water anyway.

Pure muscle contains 73% water
One pound of fat contains 70-80% lipids. This leaves 30-20 percent remaining of what? excrement/waste and yep you guessed it...water.
If you lose 20 pounds.. don't let anyone tell you it was water weight.
That's ridiculous.  Haters come in many shapes and sizes...especially the ones who don't have your drive.

http://www.zoeharcombe.com/the-knowledge/1lb-does-not-equal-3500-calories/

http://articles.elitefts.com/training-articles/rehabilitation/power-shower/