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Start This New Year With A Bang!

Have you kept your 2010 New Year's Resolutions? Odds are you may have lost your way a little. Now it's time to get back on track and make 2011 the year that you achieve your fitness goals!

1st January, 2010- "From today onwards I will begin my journey to get strong and big/lose fat and will surely make it happen this year"

Maybe that was the New Year's resolution that you made to yourself in 2010. And probably by mid 2010 that was already a broken promise. You are definitely not the only one with this issue. I can safely say that 95% of all New Year's resolutions end up being unsuccessful. Barely 5% make it a success. Maybe you are guilty of making the same New Year's resolution every year and end up breaking it barely 21 days into the New Year every single time. Well if that is the case then you should realize that you need to plan well rather than just make a wish every 1st January and expect it to happen. Yes, all great achievements are, as they say, 99% perspiration and 1% inspiration.

I can safely say that 95% of all New Year's resolutions end up being unsuccessful

Anyways, regardless of how many unsuccessful New Year's resolutions we may make every year, we still find a new source of motivation and hope with every 1st of January approaching. That is something that I truly love about the human spirit. So, if you are one of those who never say die and are determined to make this year your best yet, then let me help you make it special this year.

Common Training Mistakes

First of all you need to look at the mistakes that you committed in 2010 so that you do not repeat them this year as well. Here are some of the common mistakes that trainees make when they fail. You may have committed one or many of them - check out for yourself.

  • Failed to consistently train.
  • Pushed too hard.
  • Pushed too little.
  • Neglected proper nutrition. Ate mostly junk and refined foods.
  • Rested very little. Slept no more than 5 hours on most nights.
  • Failed to progress with intensity, weight lifted, and going faster in your workouts.
  • Changed your workouts too frequently to not gain from any of them.
  • Were so confused between losing fat and gaining muscle that you ended doing nothing much.

Of course there can be other reasons too that may have caused you to fail in 2010. So if you can identify with any of the reasons mentioned above or any that you may have detected then obviously first you need to get that sorted out.

A common mistake is neglecting proper nutrition

Let's move onto training in 2011, assuming that you will sort out the other problems like nutrition, rest, etc.

Fixing Your Training Mistakes

Frankly speaking the number one problem I see that most trainees make in regards to their training is that they do not train for quality. Just one example to prove my point, have you ever seen a guy make a dumbbell lateral raise into a compound movement using his lower back, legs? Yes that is a fine example of poor quality training. So this year commit to improving your exercise form. Remember what eight times Mr. Olympia Lee Haney used to say "when you do a rep properly, one rep equals to two reps".

Another thing, please promise me that this year you will listen to your body better. I can't tell you how many times I have seen trainees show complete lack of patience and push their bodies so that hard that working out becomes fruitless and something that they dread.

A good workout should leave your body flooded with endorphins, growth hormone, and testosterone. In a simpler language, it should leave you feeling on top the world! If your workouts leave you crawling outside the gym then you have pushed yourself too far.

A good workout should leave you feeling on top of the world.

Okay so now lets move on to the workouts. I will share 3 workouts with you in this article, one for bodybuilding, one for fat loss and one for size and strength training. So who should do the workouts that I will suggest, beginners, intermediates or advanced trainees? The workouts that I shall suggest should be done by anyone wishing to improve their body. It will work great for beginners and early intermediates. However more advanced trainees who have overtrained their bodies out of the progression mode will also find the workouts to be great to help restart their progress once again by allowing their bodies to start recovering from workouts and get stronger and fitter.

Okay enough talk, now let's move onto the good stuff, I know you cannot wait to start your new year's training.

Bodybuilding Specific Workout

Workout A:


Take a rest of about 2-3 minutes between sets.

Workout B:


Take a rest of about 2-3 minutes between sets.

Size, Strength, And Conditioning Specific Workout

Do the following workout on 3 alternate days a week.


Take a rest of about 3 minutes between sets.

If you can already do more than 10 reps of Bodyweight Pullups, then do them weighted style and go heavy in the 6-8 reps range.

For Bodyweight Squats add 1 rep every session till you reach a total of 50 reps on both sets, then try doing the 100 reps in 1 set only.

Fat Loss Specific Workout:

If you are just starting working out then do the following workout on Monday, Wednesday, and Friday.

Beginner: Monday/Wednesday/Friday

Take a rest of about 60-90 seconds between sets.

Do 20 minutes on the Treadmill. Try to go at a pace that leaves you slightly breathless, and add speed gradually. This workout is aimed to help you hype your metabolism by adding strength and also to make you familiar with weight training.

If you are at a more advanced level then do the following Peripheral Heart Action (PHA) workout-

Advanced: Monday/Wednesday/Friday

Follow for Advanced workout: Start with around 60 seconds breaks between exercises and do a total of 5 rounds. Gradually cut down the rest between exercises to nothing and only a minute and a half between rounds before adding weights and going back to 60 seconds rest between sets.

Remember to clean up your diet and eat nutrient dense foods to see fat loss, because fat loss success depends 70% on your diet.

Want to further accelerate your fat loss? Then do brutal sprints training on two days apart from your PHA workouts to further drop pounds like crazy.

Do brutal sprints to further your fat loss goals

Do this after a warm up.

Sprint for 50 metres as fast as you can and then walk slowly for about a minute or two and repeat. Do this for a total of 10- 20 rounds. As you get better increase the distance to 100 metres and you will be smoking, no not a cigarette, your body fat!


So there you have workouts designed to help you with your cause and help make this year special in terms of improving your health, and your physical look. So make the best of 2011.

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