If you've already fallen off the fitness wagon...

We're only three quarters through January, and you've started to give up.

January 19, 2017

So you started this year with a bang. You hit your local gym in the first week, didn't order pizza for a fortnight and even avoided the usual glass of vin rouge. But now, heading into the home straight of the first month of 2017, you've begun to slip off the wagon. It happens. 

You're probably getting a sense of déjà vu too, right? Because this exact thing happened last year, and probably the year before that as well. Well maybe this year it won't, though we can't promise anything, you pathetic new year resolution failure. 

Sorry, that was harsh. Rather than advising you how to keep your 'new year, new you' habits, we asked an actual expert in the business what he recommends. Introducing James Heagney, founder of D5 Executive Gymnasium in Dubai's DIFC, and his four-step approach to remaining on that wagon. Good luck. 

Set your goals

Goal setting could be the single most important factor in your exercise regime. It establishes a timeline, direction and most importantly accountability. Failing to set them is probably why you're falling off the wagon already.

I recommend working on 12-week training goal cycles; this is long enough to forge results, yet short enough to keep you motivated. It’s a well-known fact that twelve weeks of goal orientated training will produce greater results then 12 months with no direction. 

Commit to it

There is no point talking about going to the gym without actually doing it – the only person you are kidding is yourself. Using a personal trainer really does help, and it does not have to be a long-term commitment. In 12 weeks, a credible trainer will fast track you to success and more importantly teach you how to build and maintain the body you desire. Think of it as a short-term investment in your health. 


This depends heavily on what your goals are. If you are looking to improve your general fitness and want to stay healthy, then three sessions per week of 45 minutes can be enough. If you want to make body composition changes then you will need to approach this as a lifestyle change. Four to five sessions per week between 45-60 minutes will see results very quickly.

Eat right

Just attending the gym won’t cut it. You will quickly find that you cannot out train a bad diet. And being good during the week and bad at the weekend doesn’t work either. I would go as far to say that in relation to reducing body fat levels, your nutrition affects about 80 per cent of the results. Think about that when you're about to order the cheesecake because 'it's a Friday'.