Daily Life Lessons

The Four Secrets To Success With Your New Year’s Fitness Goals

How To Not Fail Your New Years Fitness Goals

It was December 31st 2017 and James had set himself a New Years resolution: To lose 20 pounds by August 15th, 2018.

Why that date? We’ll get to that in a second but first, here’s a bit about James.

Every year for as long as he could remember James set himself a fitness goal. He would say he wanted to lose weight and get into a good workout program and that:

“This time it will be different.”

Sound familiar?

I think you can guess what always happened next.   James would start out strong. He’d jump on the newest diet trend (in 2017 it was keto) and he would train between 6 – 7 days a week and he’d be off to a flying start.

At the end of January, he would be down a few pounds and feel on top of the world. But then real life would get in the way. Work would start to pick up which meant he would miss workouts. Friday night team drinks would be offered and he would “reward himself” for being good.

Slowly,  his old habits would creep back in.

Come to the end of March and James was completely back in his old ways. Friday night drinks turned into weekend benders. That occasional cheat meal turned into eating whatever he wanted whenever he wanted and James anded up  cancelling his gym membership.
Another failed year.

But here’s the thing, James learned from his past mistakes and decided that he would make a change in 2018 and not repeat what he had always done.

James did some research on the habits of successful dieters and figured out what he was doing wrong and what he could do to make 2018 his year.

Instead of starting off 2018 going balls to the wall, James played it cool and started working on daily habits. Instead of following the typical diet trends, James found a nutrition plan that worked for him (Intermittent Fasting and tracking his macros).

He also decided that exercising  6 – 7 days a week consistently was realistic, so he picked three days instead.  James also decided to hire a Personal Trainer to keep him accountable so he didn’t skip sessions and fall into bad habits.

By August, James had actually exceeded his goal of losing 20 pounds and had lost 27 pounds.

More importantly, James built in the long-term habits that have helped him keep consistent with exercising and sticking to his nutrition program which meant he’s finally kept the weight off.

Lesson learned?

You Need To Be Like James

97% of people fail their fitness New Year’s resolutions.

Actually, I’m not sure if it’s that’s high but it’s damn close.

James was in the 97% for years until he started studying the habits that helped him be in the top 3%.

Let’s look at what you need to do to be in the top 3% and how you can achieve your 2019 goals.

1. Sustainability

The plan you set for themselves should be sustainable. The workout program and the nutrition plan you follow fits should fit your lifestyle and is easy enough for you to stick to.

Don’t choose Keto or intermittent fasting because it’s trendy and t don’t exercise like crazy every day. Everyone is going to be different when it comes to how much free time you have for exercise and what foods you like which means what works for James might not work for you.

  • If you love carbs then you shouldn’t do Keto.
  • If you love breakfast then Intermittent Fasting isn’t for you.
  • If you hate cardio then don’t do cardio.

You have to pick a workout routine you can stick to and an eating plan that’s sustainable.

If you need a workout program and a nutrition plan to follow then you can click here to download my FREE Fitness Bundle

In the bundle you will get:

  • A 6-week workout program to help lose fat and build lean muscle
  • An Intermittent Fasting cheat sheet showing you how to make IF fit into your lifestyle
  • Over 20 high protein recipes for any time of the day that are easy to prepare and taste amazing.

2. Specific Boals

How many times have you said “I want to lose weight” as your goal? Losing weight isn’t a specific goal. You need to be very specific as to how much weight you want to lose and when you want to lose it by.

Imagine going on a road trip and saying you want to go to the state of New York. That’s a broad and very general destination. Where do you want to go in New York? Oh, you want to go to Blecker Street Pizza, that’s more like it!

If you say you want to lose 10 pounds by September 31st you’re more likely to follow through with it because you know exactly where you want to go. That’s why James set an exact date.

Clearly write out what you want to achieve and when you want to achieve it.

Don’t get too hasty and set an unrealistic goal. You’ve got 365 days to achieve it so make sure the goal you set is realistic.

3. Be Accountable

Change doesn’t happen on your own; change happens around other people.

Some people hire trainers, others post their progress on social media and others have their friends or family to keep them accountable.

What do you think is going to motivate you the most to help keep you on track. If you know you’re lazy and you need motivation then hiring a trainer is going to be one of the best things you can do because it costs money and you don’t want to let that person down.

If you have someone just as motivated as you who wants to lose weight and they can be your workout buddy… then that’s great. You can feed off each others energy.

Figure out how you can have people who will keep you accountable and motivated during your journey.

Because if you go it alone, it’s going to be a bitch.

4. Track Your Progress

The more you track your progress and you see change, the more likely you are to stick with it. When you see the scale go down, when you feel your clothes fitting better or when you see your progress in the gym going up, you know you’re on the right track!

Here’s how you can measure progress:

  • Scales
  • Body fat test
  • Photos
  • Clothes
  • Tracking your workouts
  • Tape measure

Pick what ways you will track your progress.

Putting It Into Action For Myself

Here’s my goal for the first 3 months of the year.

Specific Goal: Lose 16 pounds and get to 155 pounds by March 31st

Sustainability: 16/8 Intermittent Fasting. I personally find it easy to skip breakfast and that’s why I love following IF.

Accountability: I’m recording my daily progress on Instagram and Facebook to share my journey.

Progress: Daily weigh in, weekly body measurements and I have a Dexa scan booked at the end of March.

Now it’s your turn

Getting in the top 3% of successful people who lose weight isn’t overly complicated. It’s quite simple, but simple doesn’t mean easy. It’s going to be hard to follow the plan above and to repeat the behaviours over and over again. It doesn’t sound sexy, but I can guarantee that if you follow the 4 rules above you will look sexy!

If you need a kickstart workout program and nutrition plan to follow then you can click here to download my free Intermittent Fasting Bundle that will give you everything you need to kickstart 2019.

In the bundle, you’re going to get everything you need to set you up for success, including:

  • A 6-week workout program to help lose fat and build lean muscle
  • An Intermittent Fasting cheat sheet showing you how to make IF fit into your lifestyle
  • Over 20 high protein recipes for any time of the day that are easy to prepare and taste amazing.

Click the link above to download it now.


Tyson Brown

Author Tyson Brown

Coffee Lover, Online Coach, Superhero movie buff and Intermittent Fasting Expert. Tyson Will help you build a lean body like the almighty Thor and get rid of that stubborn belly fat for good!

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