40 Ways To Stick With Your Workout Goals in 2016

40 Ways To-Stick To Your Workout Goals in 2016

40 Ways To Stick With Your Workout Goals in 2016

It’s a brand new year and you’re looking to get back in shape after eating rich, unhealthy foods that are synonymous with the holiday season.

Don’t beat yourself up!

There’s nothing wrong with spending time with your family and friends and indulging in your favorite food.

Everybody does it. They’re lying if they say they don’t.

However, when you’re health conscious, you’re aware that it’s only a matter of time before you will end up completely turn your eating habits upside down.

This is why you must make a commitment to eat a healthy diet and work out regularly. When I say diet, I don’t mean starving yourself.

Just avoid processed food and eat regular small meals throughout the day and you’ll be fine.

It’s usually right around Christmas time that you’ll hear people say, “I’m going to work out and get in shape in the new year.”

It’s great that people make these strong statements about their goals but in reality, without discipline and a set routine, they won’t last long.

Does this sound like you?

If so, no more eating crappy, low-nutrition foods! It’s time to build muscle and get completely ripped!

Stick to Resolutions

It’s easy to predict that in January, most gyms will be packed with newbies all excited about getting into shape, but give it one or two months and that gym traffic will start to die down.

gym in january

As always the only people left remaining will be the old regulars that were there before.

I know this to be completely true. I’ve been a member of my local gym for years and I’ve always noticed new members come in around late December and early January.

Like clockwork, you will see them workout almost every day and slowly start to lose hope, eventually giving up completely.

But why?

There are several reasons why people give up on their fitness goals so suddenly.

They Expect Too Much Too Soon

Your body is a fine-tuned machine. Just like a machine, you cannot expect to make a tiny tweak and have it working in a completely different way.

When you start any new workout program, it’s much better to start small.

No need to go on a completely strict diet and spend too much time in the gym.

This sets you up for failure. I know people that completely burn themselves at the start of the new year and get frustrated when they don’t achieve the results they expected.

The best thing you can do?

Pace yourself, and set small achievable goals that you know you can easily accomplish.

You are much more likely to stick to your workout in the long term if you make slow steady improvements each week.

It took me months to get in decent shape, all because I set small achievable goals. I didn’t take any shortcuts; nor did I ever use drugs or steroids.

before and after

How did I do it?

I just made it my goal to eat clean and train at the gym 4-5 days a week. That’s it!

I had a clear picture in my mind how I wanted to see myself after a few months and it worked.


Because I held myself accountable for what I needed to do in the gym and monitored my eating habits.

Sometimes I like, Before a workout, I like to spend a couple of minutes visualizing my self in the gym, giving it everything I got. I only spend about an hour in the gym so I might as well get the most out of each workout.

Once you get into the habit of working out and eating properly, you will start to feel better about yourself, especially when you start making progress. As long as your goals are realistic, there is no reason why you can’t achieve them.

Below is a list of 40 ways to stick to your workout goals in 2016. If you just follow these basic steps, it will be easier to envision your goals and achieve them.

40 Ways To Stick With Your Workout Goals in 2016

  1. Have A Plan

You should never start anything without a plan and that includes working out.

Your life may be filled with various activities and tasks, but you should try to fit in some exercise in your busy schedule. If you have time to watch hours of soaps or football then you definitely have time to workout.


A few minutes will do you wonders, even if it is a simple jog.

That is why you must always have a plan; where and when you can workout is essential to losing weight and gaining muscle.

If you have never been in a gym before, this is the perfect time to start joining now.

  1. Prepare for the Week Ahead

Preparation is key to a successful workout. Before beginning your workout, plan a week ahead by acquiring all the tools and gear you need.

Make sure to clear your schedule on the days you are going to work out and be sure you give yourself enough time to recover.

It helps to keep your gym clothes clean and washed so that there is no chance of getting an infection, and so that all you have to do is put them in a bag and start working out as soon as you can.

  1. Don’t Be Afraid to Fail

The key to success is to understand that you will fail in the process. You will fail multiple times and that is perfectly fine. Eating clean all the time is quite difficult and it is only human to give into your cravings.

If you can’t make it to your cheat day, it’s not the end of the world, just keep going and work twice as hard. Though it is fine to cheat every now and then, the key to success is not to make it a habit.

Keep trying and stay true to your workout and diet plan.

  1. Schedule a Time to Work Out

The human body is a wondrous thing as it has the ability to adapt to various environments and lifestyles.

This includes working out; if you keep repeating the same workout routine the body will eventually get used to it.

Your body will then have more strength, energy and endurance to complete your workout without much difficulty.

  1. Find Yourself a Good Training Buddy

Like most things in life, we enjoy our activities in the company of others. Working out is no exception, as we tend to work harder and enjoy working out when we have someone else to help out or motivate us.

A good workout buddy can make all the difference when it comes to achieving your goal.

Try to find someone who is willing to push you, even if it is not your best friend.

At times, it might seem as if working out with your best friend is the best idea, but if they allow you to slack off then you are only hurting yourself. Find yourself a workout buddy who already has experience and is determined to reach the same goals as you.

It might help to hold tryouts until you come across someone who will push you to your limits.

  1. Sign Up for a Competition

There’s nothing like an “I’ve got to be fit by X date” mindset to get you moving.Signing up for a competition or event may help you in the long run.

By signing up to a bodybuilding or physique contest, you are setting up a deadline for yourself.

bodybuilding show

You will then work harder as you have to prepare for the competition or event.

It isn’t smart to put off training, especially if you have already registered for to complete.

  1. Join a Fitness Forum

When it comes to working out, you are not alone. There are many with the same questions and a place where they can get their questions answered is online.

Try joining a fitness forum such as My Fitness Pal or Bodybuilding.com and search for whatever you may need. There are many members that would be happy to help you out.

  1. Plan Your Workouts in Advance

At the end of each month, it is recommended that you schedule all of your workouts for the next month. Once you have completed your workout, cross them off.

If you need to reschedule your workout, do it on another day that is free.

You should start off light and gradually increase your workouts each month (try starting out with 16 workouts a month).

  1. Workout on  A Playground

Who says playgrounds are just for kids? There are plenty of ways you can get a great workout on a playground. Just last summer, myself and my brother took his kids to the local playground, and let me tell ya, “I had an awesome time.

I have not been on a kids playground since I was a kid myself. And as you can guess, I damn sure made the most out of it.

Okay, I know I might look ridiculous to some, but it was a lot of fun.

You don’t have to do what I did but you can easily do tons of body weight exercises such as chin-ups, dips, bench step ups. Just use your imagination and I bet you’ll have fun.

  1. If You Don’t Like the Gym, Work Out At Home

Working out can take place anywhere and at any time.

For those who are a bit introverted, you can skip the gym and get yourself a set of free weights and workout at home. It is ideal to purchase the necessary equipment that is required for you plan.

home gym equipment

If there are problems with motivation or need a workout program tailored to your needs, you can always invest in a training program.

  1. Set Realistic Goals

Your body must mature and become conditioned by training. It is unhealthy and dangerous to tackle rigorous exercises or to lose a lot of weight in a short period of time.

Be realistic and set goals that are within your skill range. Slowly add more weight or repetitions with time, once you have more confidence in your abilities.

  1. See Your Body Through His or Her Eyes

At times, you may need ask your partner for honest criticism. They will be able to see where you need improvement and will be happy to help you out.

Sometimes you just need to be told where you falter, and even though it is hard to hear the truth at times, it can be the best advice you need to succeed. Don’t be discouraged by a little criticism, just use it as motivation.

  1. Just Show Up

You are only cheating yourself if you decide to skip out on a workout. If you are feeling tired or lazy and are planning on skipping out, don’t.

Just show up and you will eventually start working out.

If you are not in the mood of doing a specific workout, then change it up and do some other exercise. All that matters is that you show up and do SOMETHING.

  1. Invest in a Good Personal Trainer

Invest in someone who will focus on your success. Invest in a good personal trainer who will help you reach your ideal goal.

personal trainer

A personal trainer is a fitness professional who motivates their clients by providing unbiased feedback and setting realistic goals for you.

If money is an issue, join a gym that includes a trainer.

Even though you may not have the same trainer each time, the trainer at hand will still provide feedback and advice.

  1. Buy a Year’s Worth of Protein and Invest in Healthy Foods

Just working out isn’t enough to reach the body you desire. You must apply a healthy diet and use protein. If you buy a year’s worth of protein and stay committed to your workout plan, you should see results in no time.

Top Whey Protein Supplements 

If you cannot stay committed, then you waste time, money and fail to achieve your goals.

Consider buying organic food and choose lean meats. Improving your diet is key to improving your health.

lean meats

  1. Write it Down

Keep track of your workout in a journal and be specific of your exercises.

Write down what exercise(s) you have done, the duration, how much weight if it includes it and how many repetitions you have done.

keep a journal

You should also write how you felt while completing your workouts and reflect on whether or not you feel comfortable with your workout.

If writing your progress down seems like a hassle, consider getting an app or logging in your progress on a website.

  1. Reward Yourself

You worked hard and finally reached your first goal, so what do you do? You reward yourself by treating yourself to something nice.

Whether that is a massage, a hot bath, some new clothes or that burger you have been craving, treat yourself to something you want. You deserve it for working hard.

  1. Track your body fat percentage

You should keep track of your body-fat percentage every few months to see the progress you have made. If you notice that your body-fat is not changing or increasing, then you should change your workout or diet.

Seeing these numbers will allow you to see actual evidence instead of relying on your image.

  1. Face your fears

You will not progress until you tackle your fears.

Don’t be afraid to try something new, as new experiences, sometimes have the solution to your problem.

If you need help, don’t be afraid to reach out to someone. Try new activities that challenge you, if you are afraid of heights then try an activity like rock climbing.

If you are afraid of water try whitewater kayaking.

Exercise doesn’t just take place in the gym and success doesn’t always follow a workout plan. Just go out and do something

  1. Take photos of your progress

Photographs are a great way to visually show you the progress you have made. Make an album on your phone just for your workout plan.

At first, you may not see much of an improvement, but as you compare the pictures throughout your work out, you will begin to see a difference.

abs before and after

Here’s Mine!

Be sure to upload them online too, so that you can further motivate others who seem to be struggling on their workout.

  1. Plan a routine

The best way to stay committed to your workout is to make it a habit. By making your workout a routine, you will stay on track to your goals. This will then set up your body the transformation that you are seeking.

  1. Treat yourself after each workout

There is nothing more satisfying than an after workout treat. Whether it is a tasty protein drink or a “cheat meal, it always tastes better after working hard.

Sometimes all you need is something to look forward to, to improve your performance. It is recommended to stay away from food that is processed as it can take away from your workout.

  1. Think of the benefits of working out

List all the positives that comes with working out and keep repeating them in your head. Soon you will keep going and it will motivate to work harder.

It may seem tough and daunting going to the gym, but once you start thinking of the positives, you will begin to enjoy your daily trip to the gym.

  1. Remind yourself how you feel after each workout

Once you have worked out remind yourself of how good it feels. Keep that thought in your head as you head to the gym the next day.

how you feel

Eventually, you will feel good about going to the gym all the time, which will keep you focused and motivated. Praise yourself and make yourself feel good and it will be a fun experience getting in shape.

  1. Change up your workout routine

The body will begin to adapt to any workout if it is continuously doing the same thing. You will then plateau and will slowly stop seeing progress.

When you begin to plateau, it is important to change your workout plan by adding more weight, adding more repetitions, changing the duration of the workout, or by rearranging the days in which you workout a certain muscle group.


When you change your workout, you will begin to see more progress.

  1. Create a workout playlist

Choose the most upbeat and uplifting music you have and put them in a workout playlist. Choose songs that keep you focused and motivated when you listen to them.

Keep rhythm, sometimes helps you keep a constant pace and instead of feeling like a daunting process, listening to music can make working out fun.

It is generally recommended to listen to upbeat and catchy music, as it will provide a good tempo to follow.

I recommend listening to music that gets you motivated.  Some of my personal favorites are by Eminem and Flo Rida.

  1. Put Your Hard-earned Money on the Line

Imagine losing money by hurting yourself. If you need money to motivate you, then try handing out your money to a (reliable) friend who will pay you back once you have reached your goal. Make it seem as if you are working for something (in this case your money). If you prefer to use technology, try downloading the Pact app or go to DietBet.com.

  1. Make a Video Diary

If writing down your progress doesn’t work for you, try making a video diary instead. Talk about your goals and how you feel after each workout.

Once you have a made a diary, upload it on Facebook or YouTube and make it public.

Share your goals with others and watch your videos. You can compare the old ones to the new and see the changes you have made to your body.

  1. Share your goals on social media

Don’t be afraid to post your progress on social media. It is a great tool that allows people to share their goals and workout plans.

Keep updated on social media allows others to see how you started and how far you have come. You can also join fitness groups on Facebook and discuss further ways of becoming healthy.

You may also want to follow famous athletes and bodybuilders in order to learn their secrets to a toned or muscular physique. Social media is just another tool that you can use in order to reach your goals.

  1. Subscribe to YouTube fitness channels

This can be very motivating, as long as you subscribe to the right fitness channels – ones that give great advice. Some of the channels that I’m subscribed to are Scooby’s WorkshopBrandon CarterTwinmuscleWorkoutVince Delmonte and Lee Hayward.

It’s clearly obvious each of these guys are in great shape and know what they are talking about. I also enjoy watching them because they don’t take themselves too seriously and you can easily have a laugh as well as get great tips from their videos.

Whenever you are unsure of something, there are three places you go to and they are google, the library and YouTube.

youtube subscribe

Youtube has an endless amount of user uploaded videos that range from almost everything in the world. With that said, you can easily find fitness videos on Youtube.

Be sure to subscribe and keep up with channels that you think are knowledgeable about their workouts. Take caution as anyone can upload a video and call themselves an expert.

Always compare different videos so that you can see the differences in workout plans, techniques and diet plans.

  1. Don’t get caught up in the “all or nothing” mindset

Don’t over complicate your work out and don’t get caught up in an “all or nothing” mindset. Sometimes just doing something (anything at all) is better than doing nothing.”

Do what you can do and do consistently then worry about optimizing later as you gain traction.” All that matters is that you start and commit to your workouts.

  1. Create new habits

The key to fitness success is to make it a habit. Most people fail at fitness because they don’t make working out a habit. It needs to become a standard routine in your life to the point where it becomes necessary for you to function normally.

Most people stop working out because they either get bored, frustrated or just lose interest. You must power through and keep working out constantly if you wish to see results.

It is called working out because it is not easy, but like anything, if you keep working at it you will eventually get better at it.

  1. Support from friends and family

Your family and friends can sometimes be the best support anyone needs. It is important to inform them of the importance of your workout and how much it means to you.

If you let them become aware of how much it means to you then it will become important to them. They might even become your new workout partner(s).

  1. Visualise success

Before you achieve success, you must visualize yourself attaining that success. Before you begin your workout session, visualize yourself performing and completing your workout.

Always strive to do more, imagine yourself lifting more or running longer.

The only limit is yourself, and when you don’t limit yourself, you’ll soon realize how far you can go. Just visualize the perfect body that you want and go out there and earn it.

  1. Do It for a Cause

If you are finding it difficult to workout for yourself, then why don’t you try working out for someone or something else? Try working out for a cause and sign up for a marathon that donates to a charity.

If you are running for the benefit of someone else, you might find that you end up working harder. This helps the people you are helping and yourself at the same time.

You’ll feel good knowing you helped a cause and got in better shape.

  1. Check In With Yourself Daily

Before you begin your workout, ask yourself if you feel comfortable and safe with your exercises. If you are comfortable, then continue your workout.

But if you feel the opposite, then maybe it is time to change your plan.

Always make the necessary adjustments to your workout plan.

At the end of the day, you should feel good about your workout. If your workout is too rigorous, consider doing smaller repetitions or lowering the weight.

  1. Eat Clean

If you want to feel like a doughnut, then you should keep eating them, but if you want to feel lean and clean, then it is best to start eating healthier.

Cut back on processed food that is cluttered with chemicals and preservatives as it is harder to burn off fat and calories gained by them.

Change your diet to a balanced nutritional one and include more water.

Sometimes the hardest part of working out is cutting back on all the food that is stopping you from achieving your goal.

Personalized meal plans

  1. Call Yourself Out on Your Weaknesses

You are your own worst critic. Keep these words in your mind and make sure to acknowledge where you come short.

Do not beat yourself up though, and quit. Instead, highlight your errors and work to fix them.

Work slowly and with a plan as you can hurt yourself if you try to force things.

  1. Indulge Once in a While

You have worked hard and you deserve to treat yourself every once in a while. It’s okay to eat a burger or have a slice of cake at a party. As long as you are mindful of how much you eat and don’t over indulge.

Be reasonable with how many times you treat yourself and limit portions to an appropriate amount.

Success is only achievable when you have the right mind set.

eat clean

All you have to do is believe that you have the capability to succeed, and in no time, you will start to see the results that you dream of. Once you achieve your goal, keep going and set a higher goal for yourself.

The key to success is to keep moving towards your goals despite any obstacles that stand in your way.

  1. Succeed

Success is only achievable when you have the right mind set. All you have to do is believe that you have the capability to succeed, and in no time, you will start to see the results that you dream of.

Once you achieve your goal, keep going and set a higher goal for yourself. The key to success is to pushing yourself harder. Which success tip made you more motivated? Is there any tip that was not included in the list?

Share your thoughts in the comments below!

Which success tip made you more motivated?

Is there any tip that was not included in the list? Share your thoughts in the comments below.


About the Author

I created this website to help people that are struggling to build muscle and lose weight. I love working out and motivating others to do the same, and to get in the best shape of their life. Read my story here. Also go ahead and Like us on Facebook.

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