Think about your dream body shape. Think about the flat stomach, the toned thighs, the strong looking back or even the washboard abs. How does that make you feel?

When you think about it, it seems common sense that the majority of those results come from the gym, right?

The Big Picture
You need to remember that the gym is where you break muscle tissue down and outside of the gym is where you recover and the body grows.

For the majority of people four to five gym sessions per week is more than enough to make some serious changes. That leaves about 163 hours per week outside of the gym where your hard work can be brought undone.

So, what is the secret to staying on track? It’s simple: set the right goals to achieve and in an organized manner. And by all means, this doesn’t mean you can’t have fun. You just need to choose the right fun and at the right time to guarantee your success.

Stay on Track
The first step to staying on track is writing down your goals. Consider setting goals that cover all areas you need to transform including training, nutrition, recovery and mobility to name a few.

The next step is to plan exactly how you are going to achieve them in a step-by-step manner. Be realistic about how you’ll do this in your life.

The next step to success is to write down why they are so important to you.

As a final bonus, add in a reward for the moment you achieve success to reinforce the time and effort putting the hard work in.

Some other factors to consider may be:

  • Days you will have carbohydrate refeeds or cheat day meals
  • Big social occasions such as, a night out
  • Extended holidays or celebrations

Awareness and the management of these factors will help you be on track and make sure working out never feels like you are missing out on life.

Outward Focus
The hours inside the gym are important, but the ones you spend outside the gym are where you can either make or break your results. Make sure you use them to your advantage.