'1. Plan your workouts in advance'''
Schedule all of your workouts at once, and cross them off as they're completed. If any are left undone, tack them on to the following month.

2. Pre-pack your gym bag
Getting your stuff ready the night before will make you more likely to use it. It's that simple, so you've got no excuses.

3. See your body through her eyes
Ask your partner to pick your worst feature. Abs, arms, legs, whatever. "It's instant motivation," says Michael Mejia, co-author of From Scrawny to Brawny.

4. Go through the motions
On days when you don't feel like working out, try to perform a single set of your favourite exercise. "It's likely that once you've started, you'll finish," says Alwyn Cosgrove, author of The New Rules of Lifting. If you still don't feel like it, go home. This way, you never actually stop exercising.


5. Don't do what you hate
"Whenever you start to dread your workout, do what appeals instead," says personal trainer Richard Kemp. If you loathe gyms, try working out at home. Bottom line: if you're sick of your routine, find a new one.

6. Feel the difference
"Don't just use your reflection as the yardstick for progress, note how movement feels. The more you do, the stronger and easier your actions become," conditioning coach Jonathan Lewis.

7. Squat first
"Start your workouts with the exercises you dread and finish with the exercises you like," says Paul Collins, Editor of thebodycoach.com.


8. Never be alone
"If you hate going to the gym alone then go at the same time and on the same days," says Edward Abramson, a clinical psychologist and author of Body Intelligence. "Say hello. You'll soon find others who share your routine and can help achieve your goals."'''

9. Do a daily gut check
Put your fingers on your belly and inhale deeply so that it expands. As you exhale, pull your abs and push your fingertips against them. Now pinch. "You're holding pure fat between your fingers," says Tom Seabourne, co-author of Athletic Abs. "Do this 30 minutes before your workout and you'll find you'll rarely skip it."'''

10. Book a body-fat test every two months
"Tangible results are the best motivator," says conditioning coach Jonathan Lewis. "Most gyms offer body-fat tests; just make sure the same trainer performs each test."



11. Make every second count
"Not all of us can visit the gym when we like. If time is of the essence, use it to your benefit," says Lewis. "Exercise accumulates, and if you teach yourself to make every minute count, then five, 10 or 15 minutes start to become extremely productive."'''

12. Buddy blame
"If you're serious about training, think of it like a job," says Collins. "If your training partner was a poor employee, you'd fire him! Stop this from happening by finding a new, less forgiving spotter every few months.'''

13. Write up your results
"Your determination can wilt if your appearance doesn't reflect your efforts," says Steve Black, conditioning coach for Newcastle Falcons rugby club in the UK. "Take your measurements every week - write them down and rejoice at even the slightest change."'''

14. Set realistic targets
"Give your goals a point of reference; for example, if you're an 80kg bloke, decide whether you'd rather bench 80kg (the Olympic bar with two 15kg plates on each end), or your body weight," says Black. They're just different ways of saying the same thing, but one is probably more motivating to you than the other.

15. Read Men's Health
All you need to stay on your toes during the cold months.

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