1. Set Goals You have to know what you want to achieve. So, whether is to achieve 10 per cent body fat or a 40cm upper arm measurement, be specific, and write it down.

A Yale University study recorded that only 3 per cent of people write down their goals, and 20 years on, these 3 per cent were more successful than the other 97 per cent combined.

Create goals that are challenging but also realistic. I set myself physical goals every year. Last year, it was to do a one-arm chin-up while weighing 80kg, which I did. This year, is to run 100m in under 11 seconds. Sure, it'll be hard, but that makes it fun and keeps it exciting.

2. Take Action "An ounce of action is better than a ton of theory."

Every athlete has told me: "I want to get faster, stronger and more agile". But when I ask them: "which of you skipped breakfast this week?" A disappointingly high number always raise their hands!

This is what I mean when I tell people that actions must match your goals (In this case they don't!).

This sounds simple but don't mistake of having lots of big fancy goals with teeny little action.

3. Find a mentor I wish I had me to help me 15 years ago. I think I could have saved 8 of those 15 years. Mistakes, ineffective training, inaccurate theories, injuries... you name it, I've done it.

What would you pay to save 8 years of time? Probably more than what a good mentor would ask, that's for sure.

Imagine if each of your training sessions was part of a proper plan that leads you closer and closer to your goals.

Imagine being given accurate and effective advice for every uncertainty and problem or obstacle along your path. That is what mentorship or proper coaching can do for you.

Knowing somebody who is committed to your success, and is able and willing to help you achieve your goals is priceless.

4. Hang around with positive people (and be one yourself!) "You are the average of the 5 people you spend the most time with". For example, you can do 10 chin-ups and run 400m in 74 seconds.

Imagine yourself spending time daily with a group of friends who can all do 30 chin-ups and run 400m in under 55 seconds... do you think your chin-ups and speed would improve or get worse? Improve of course.

On the other hand, what if you spend your time among buddies who prefer an evening of late nights, heavy drinking and little sleep? You can easily see yourself getting that beer belly and not progressing at all.

Negative people also tend to drag others down with them because they don't like to see others do better than them.

Stay away from these individuals! The reduced whining, bitching complaining and negative talk will immediately boost your results.

5. Try to Make Constant Progress One of the basics of proper program design is called progressive overload. This doesn't always mean more weight (although it might). There are so many other variables that can be manipulated so that you progress.

You can (among other things): - Increase Weight - Increase reps with the same weight - Increase speed (it takes more effort to move a weight fast) - Increase range of motion - Increase the duration of each repetition, also known as the "time under tension" - Increase the total weight (add up all your reps and sets) that you can lift during a certain period of time (for e.g. 15 mins) - Decrease the time needed to lift a certain total amount of weight - Decrease rest time

Try to increase the difficulty of at least one of these things each training.