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When starting any new workout program, there are some things that you should do to give yourself the best chance at reaching your goals. We all know how difficult it is getting back into a workout routine when we have been out of the game for a while, so I made a list that should help ensure you stick to your plan and get the results you’re looking for.

1.) Set a Goal – We always hear this, whether it’s in our personal life or business, and there’s a reason… because it works. I suggest setting just one goal to start out; it might be as simple as wanting to lose 15lbs. Once you determine what that goal is, focus on it, and keep it fresh in your mind. That will keep you driven on days you don’t feel like working out or on Saturday night when you’re a few beers deep and starting to feel the urge to order a basket of wings.

2.) Be Realistic – If your goal is to lose some weight, don’t set a goal of losing 15lbs in your first week, it’s only going to discourage you when you don’t reach it, or you’ll end up hurting yourself trying to get there. Getting back in shape is going to take some time and dedication. A reasonable long-term weight loss program is losing a couple of pounds each week.

3.) Get in a Routine – Let’s face it, we are creatures of habit, and the easiest way to stay on track is to have your workout as part of your daily routine. Your health is worth it, so find the time.

4.) Track your Progress – One of the most motivating factors is seeing your hard work pay off. Take a before picture, write down your weight, or take some basic body measurements. I often train people who are just starting out and don’t want to step on the scale or are not interested in taking a before picture, but then two months down the road, they wish they had. It’s very rewarding to see how far you’ve come after putting in hard work and reaching your goals.

5.) Start Slow – If it’s been a while since your last workout, then make sure you start slow. I often see people come off a long break from the gym and their first day back they are trying to perform as if they were in peak condition. I’m guilty of this myself at times. I notice that the times I have tweaked something or pulled a muscle, it’s due to over training the first day back after some time off. It’s as if I’m trying to make up for lost time, not a good idea. Start slow, modify movements and see how you feel each day. It’s better to be training at 85% then going 110% the first day and injuring yourself so you’re out for the next few weeks.

6.) Stay Motivated – There are several ways to stay motivated, one is to keep tuning in to Focusmaster.com for training content as well as other fitness websites, magazines and articles. Music is a great way to keep you focused during your training so you’ll want to have a great playlist. I also suggest shooting some video of you working out, especially when training on the Focusmaster G-1000. Most people have an idea of what they look like when they train, but you can learn a lot from a short video. You watch professional fighters, boxers, and athletes train all the time on TV, so you know what most movements should look like. It allows you to develop and refine your skills.

7.) Get a partner – This is part of staying motivated. Working out with a partner keeps you obligated to sticking to your routine. There are days you’re not in the mood and have other excuses for not working out, so it’s important that you choose the right partner—one that is going to help motivate and inspire you.

8.) Spread the word – Tell your friends, family members, and co-workers that you’re getting back in shape. Tell them your goals. Don’t be outlandish, but tell them what kind of shape you’re going to be in shortly. This little exercise puts just a touch of pressure on you. Most men want to be known for keeping their word, so once the cats out of the bag, this will be a little extra motivation to keep you working toward your goals and staying focused.

9.) Healthy Choices – Notice that I didn’t say diet. The word diet has a negative cogitation, and in my eyes, diets have a start and end date. When it comes to food and nutrition, healthy choices are a way of life. If you start making small changes in your eating habits, overtime those small changes will add up to a significant lifestyle change. Simple things such as choosing 100% whole wheat breads and pastas, drinking more water instead of sugary sport or soda drinks, incorporating more fresh vegetables with your meals and limiting your intake of fried foods are just some of the things to consider.

Setting yourself up for success is slightly different for everybody, but if you apply a few of the above tips, there’s no question that you will be better off and have a higher percentage of reaching your fitness goals in the short and long-term.