How did 2008 treat you?

Did you gain the muscle you wanted?

Did you lose the fat you said you were going to lose this year?

Did you follow the sensible nutrition plan you stuck to your fridge?

If you made great initial progress at the start of the year, but lost momentum in the last 6 months, what was it that affected your progress?

Here are a couple of ideas of where you could have gone wrong. Fix these and get off to a better start in 2009 as well as maintain your progress through to 2010 and beyond.

1. Not enough emphasis on weight training. If fat loss was your goal, don't be fooled into thinking that that aerobic activity is the only route. You MUST stimulate your muscle mass through weight training, as muscle is the engine that fuel (your fat) is burned in. More muscle = more fat burned.

2. Long slow cardio. While we're talking about cardio, do you really think that reading a magazine while pedalling at 60rpms for half an hour will give you a six pack? Up the intensity with bursts of effort. High Intensity Interval Training has been shown to burn up to 9 times more fat than steady cardio. Try pedalling at >120rpm for a minute, followed by a minute at 70rpm for 10-15 rounds. Once you get fitter, increase the resistance, and decrease the rest period to maintain progress.

3. Keep a food diary
You may have thought that your diet was on track, but the proof is in the written word. Recording every bite suddenly highlights missed meals, poor snack choices, meals that lacked key nutrients such as protein or healthy fat.
Every month, write down your dietary intake for at least 5 days. It'll keep you alert to any slacking and serve as an often needed motivation booster.

With those 3 tools in your arsenal you will kick off 2009 in style and fast track yourself towards your goals. And hey, why not start NOW if you wanted to?