Beat the Odds: Seven Essential Tips for Reaching Your Workout Goals June 24, 2015
Beat the Odds: Seven Essential Tips for Reaching Your Workout Goals June 24, 2015

“I was really on a roll for about a month. Then it started to feel like work. You know, the same old thing.”

“I’m always traveling and my schedule changes by the week. It’s hard to have any sort of routine.”

“The more I work out, the more I want to eat. It’s a vicious cycle.”

These are the kinds of things people say to justify giving up on their fitness plan—and unfortunately, it’s a substantial group. According to a January 2015 study from the University of Scranton’s Journal of Clinical Psychology, “staying fit and healthy” outranks such life-changing goals as “fall in love” and “spend more time with family” on the top ten New Year’s resolutions list. However, only 46 percent of people, according to the study, are likely hanging in there by June—and only 8 percent will actually reach their goals.

Despite these dire predictions, training—whether you’re doing it independently with FitnessBuilder or with the skilled, maybe slightly sadistic trainer of your choosing—can become the greatest success story you’ve ever told. It’s just a matter of how you approach it.

Here’s how to turn your vision into a success:

1. Create a schedule—and respect it. Develop a realistic schedule–one that takes into account work, family and other obligations, and stick with it. If you’re working with a trainer, don’t be shy about your three-month trip around the world, or other things you may see as deal-breakers. A pro can stare down such obstacles with a sound plan.

2. Just (don’t) do it. If you think you’re dying while doing step-ups or you feel you look like a putz doing burpees in a crowded gym, find another exercise to address that particular training goal. This is where a trainer can really pay off—it’s part of the value proposition. Let him do the research. All you have to do is sweat.

3. Under the weather? Netflix wins. You may feel brave in the process, but challenging a compromised immune system by working out may take days or weeks off your schedule. Stay home. (And this most certainly applies to hangovers.)

4. Hydrate, hydrate, hydrate! Water is your best friend—especially if optimizing workouts, losing weight and staying alive are important goals. Try drinking your body weight, cut in half, in ounces. (Example: a 160-pound person should drink 80 ounces of water—ten glasses—daily.)

5. Ditch the chat; ditch the texting. Yes, you’ve got your workout on your phone (and if you don’t, here’s how to change that). But that doesn’t mean you should use it on the bench (that’s just dangerous) or even for extended periods between sets. Elongating your rest periods compromises results.

6. Resting equals repairing. Take a load off. Determined people are always go, go, go. Don’t be afraid to take time off every now and then. True physical and mental relaxation gives you physical strength.

7. Eat well. Feel like pigging out? A great workout isn’t license to raid the fridge. One hundred renegade rows don’t mean a thing if you’re eating two “con queso” burritos for dinner washed down with a pint of Ben & Jerry’s.

Follow these rules and you’ll find it hard to even want to make any more lame excuses as you pump yourself up to new levels of fitness and self-adulation. See you at the beach!

Keeping on your fitness game is easier than ever with FitnessBuilder on your iPhone, Android and the Web. PumpOne’s complete workout guidance and tracking tools include over 1,000 workouts tailored to your fitness goals and the ability to create your own sessions from more than 7,000 exercise images and videos. Download it from the App Store or Google Play, or sign up at


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