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If you are getting results then continue, if not then perhaps seek some professional help from a trainer. 4. Book in with a Personal Trainer. Invest in a proper program and/or some training sessions. The amount of time I see members come into our gym and do the same thing…every single week. The result of this is, well, not very much at all. You are not challenging your muscles or your cardiovascular system if you do the same low-intensity cardio and the same resistance work every week. It is similar to finishing year 7 and then re-enrolling in year 7. Yes, you will pick up on information that you may have missed in the first year, but it will not be challenging or stimulating and therefore it is more effective to upgrade your knowledge base and enter year 8. Trainers are there to help, yes they cost money, but they are providing a service based on knowledge, training, science and proven results with past clients. 5. Stop setting limits on time spent training. 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Studies have shown 70,000 steps per week is the starting point for the general maintenance of health. From experience, I have found it takes most people 50-80 minutes of continuous walking to complete 10,000 steps. An office worker may do 3000-4000 steps. Unfortunately, that means some of us are doing well below what is needed for maintenance. A previous client of mine joined a group within her office where they would walk every lunch break during the week, she clocked up 80-90,000 steps per week. As a result, with proper nutrition and resistance training, she saw changes in her girth measurements and progress pictures. 8. Make it fun. On a nice weekend get a group of friends together and play a game of footy, soccer or netball. It is best to score points as you will all try that little bit harder. Especially your competitive friend(s), you know the one, you can name them right now! 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