On the new A&E reality show, personal trainers will intentionally gain weight to lose it again along with their clients

On A&E’s new reality show, Fit to Fat to Fit, 10 personal trainers aim to prove their weight loss strategies really work by taking their own advice after intentionally gaining weight to lose it with their clients.

“I feel this deep need to help people,” trainer JJ Peterson – who intentionally gains 60 lbs. for the show – says in an exclusive sneak peek. “I have done difficult things. I don’t think any of those things are going to compare to this journey. I’m going to throw away years of fitness to adopt the lifestyle of my new client.”

How will he lose the weight after intentionally gaining it? Peterson and other Fit to Fat to Fit trainers are sharing their best tips to effectively drop pounds and keep them off.

JJ Peterson: I’m never hungry and I’m never full. I’m constantly feeding my body what it needs all day long. This helps a ton with digestion and absorption. It also helps eliminate the peaks and valleys of energy some of us experience day to day.

Katie Mack: If you’re feeling unmotivated, follow your feet. Just walk into the gym, or start your run, or head to a class. Once you’re there, you might as well start. Start off doing what you can do, and then slowly challenge yourself. Can you do 10 squats? Awesome! Then ask yourself, “Could I do two more?”

Corey Taylor: The best fitness equipment you have is your body. Putting together a circuit of body weight exercises like jumping jacks, high knees, leg lifts and squats for 15 minutes in the morning may seem simple, but it’s highly effective. Ditch the equipment and be your own tool.

Fallon Mercedes: Always log your food! Sometimes you don’t realize how much you actually eat until it’s in black and white right in front of you. Food journals keep you in check by making you realize even the little things add up.

Seth Kaufmann: Eating a protein with every meal is extremely important for weight loss. It changes how your body metabolizes all the food you consume, keeps your energy levels more stable throughout the day, and gives you satiety longer.

Steve Pfiester: You can’t compete with what you eat. Too many people rely on exercise for weight loss. The best way to lose weight is to restrict calories. The best way to get in shape is to work out.

Tramell Smith: The most effective workout is a deadlift session. It’s the most bang for your buck exercise, and almost anyone can do them. Total body compound movement is the most effective at building muscle and burning fat.

Fit to Fat to Fit premieres January 19 at 10 p.m. ET on A&E.

For more on the show, and to get more weight loss tips, pick up PEOPLE’s Half Their Size issue, on newsstands Friday.