New years is just around the corner and that means resolutions will be made to lose weight, build muscle and just improving health overall.

If you haven’t read my article on crushing your fat loss resolution this year, you may want to check out the article right here: 5 tips to conquer your fat loss resolutions.

I find that when you want to build muscle or lose fat, the most important key is finding a routine that allows you to balance your work life, family life, and personal life. Once you find out how to balance your exercise around that, it becomes much easier to reach your goals because you aren’t continuously struggling to find time. Here are 3 tips when it comes to balancing your life with your fitness goals.

Find out what your goals are


notepad-117597_960_720If you don’t have any specific goals set, you’re going to have to sit down, and think hard. Write down exactly what you want. Do you want to build a bit of muscle? Do you want to build strength? What about losing some fat?

Figuring out what exactly that you want will help you to determine how many times a week you have to exercise. When it comes to exercise, a lot of the time less equates to more. You don’t need to be in the gym 7 days a week if your goal is simply to lose a bit of fat, or build some muscle. The recommendations for fat loss and muscle building are simple. For fat loss it’s usually 4-5 times a week in the gym for 30-45 minutes and for muscle building 3-4 times a week is sufficient.

Here are 5 diet tips to help you smash your fat loss goals!


Figuring out the best time to go to the gym or exercise


time-800399_960_720This is often a big obstacle when people are first starting their fitness journey. Where in the world are they going to find time out of their busy day to go to the exercise for 30-45 minutes, let alone to go the gym?

I understand that many of you work full time jobs, have a family to tend to and on top of that you try to balance out other activities outside of your work day. You need to find a time that is consistent everyday for you to go to the gym to do what you need to do.

Can you get up an hour or two before you need to get to work to go to the gym? What about after work?  Can you squeeze in some time before the family sits down for dinner to go to the gym? What about after dinner instead of plopping yourself down on the couch from 7 pm -11 pm like many people do?

I had one client who utilized half an hour out of their full hour lunch to quickly zip to the gym and do 30 minutes of cardio. Talk about determination.

If you absolutely cannot find time to go to the gym, what about workouts from home? Is your goal for the new year to lose some fat? Can you purchase a stationary bike or treadmill and hop on it for a bit after dinner while you’re watching your favorite show? Multi-task! Get creative. As long as you do the work, it doesn’t matter how it gets done.

I used to have a set of free weights, and while I was watching TV after dinner, I would do the exercises that I needed to. I did that everyday, and saw huge results, and it became integrated into my life after while.

People usually do not lack time, they just lack the willpower to get it done.


Just do it


Many people talk the talk, but when it comes to walking the walk, they always have an excuse.

It’s one thing to say that you’re going to conquer your goals, it’s often taking the first step that is the hardest. For some people, everything has to be perfect before they can start their fitness journey. They need to have a parking spot right in front of the gym doors when they pull up, they need to have their water bottle, they need to have their headphones, it has to be a full moon outside,  etc. the list goes on, and on.

I knew one guy who kept putting off his fitness journey for weeks because he couldn’t find the perfect pair of shoes that he wanted in his size!

It doesn’t matter the circumstances, you just need to start. The first step is often the hardest, but I can tell you this:

The first step is all you need. After that, you just need to keep looking forward and taking small steps.

If you’re new to this, start with 15 minutes a few times a week and over time, build it up. Remember that it takes consistency to build a habit. Once you’ve built a habit, it will get easier.



The biggest thing when it comes to succeeding is consistency and frequency. It’s much better to exercise multiple times a week for 15 minutes at a time, rather than doing an hour and a half workout once a week. Consistency is the key to success, whether its a fitness goal or anything else in life. That is an important point to remember.  Consistency will allow you to build up a habit, and over time it will become an important part of your life, and you’ll feel like it’s something you must do.

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John considers himself as a fitness enthusiast who loves to do anything to keep the body in peak physical performance (much like a highly tuned machine). He mainly focuses on sports nutrition and supplement research, but is also highly knowledgeable in relation to muscle growth and fat loss. He's helped numerous people over the years achieve the body that they've always wanted and hopes his information will guide you to the goals you want.

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