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7. Use the buddy system. When your inner demons are ordering you to the couch instead of the treadmill, a workout partner can steer you back in the right direction. It's easier to bail out on the gym than on the friend who's waiting for you there. Studies show you'll also work out longer when you have a friend along.

8. Exercise on your time. Health experts say you need at least 30 minutes of exercise a day, but try telling that to your crazy schedule. It's a lot harder to make excuses when your workout is convenient. If you work too late to get to a gym, keep a set of weights at home. If you can't do all 30 minutes at once, break exercise sessions up into 10- or 15-minute bursts.

9. Get addicted to exercise. Working out should be just as much a habit as brushing your teeth or eating breakfast. When you make it part of your routine, you won't have to even think about it. It may take a few months, but exercise can and should be a part of your daily schedule.

10. Don't play the blame game. So what if you missed a week at the gym and wiped out an entire extra-cheese pizza over the weekend? That was the past. You have a chance to atone by getting back into your routine today.

11. Set realistic goals. Stress "realistic." You're not going to skim off 10 pounds in a week, so just forget about it. Try something more achievable. Increase your workout schedule from two to three days a week, or add 15 minutes to each workout.

12. Keep a fitness journal or use an app to track your .progress -- for example, how much you run, walk, or lift and the calories burned.  

13. Appreciate the little things. You're not going to get ripped overnight. It takes weeks -- even months -- to see real changes. Even a pound of weight loss or a pound of muscle gain is reason to celebrate.

14. Say thanks. When the mirror starts reflecting the results of your workout, reward yourself for what you've achieved. Celebrate with friends, splurge on a smaller pair of jeans.

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