Your Year, Your Best Self: The Real Guide to Achieving Your Fitness Goals

Starting in the world of fitness – what an exciting feeling! That initial spark, right? But the truth is, keeping it lit is the hard part for many of us.

If you’ve tried a thousand times, felt enthusiastic, and then deflated after a few weeks, don’t worry! You’re not alone. In fact, studies show that 80% of people give up on their fitness goals before February ends. Sounds tough, doesn’t it?

But listen closely: achieving the body and energy you dream of isn’t just about having iron motivation or superhuman willpower. It’s more about having the right plan, a good “team” to support you, and, above all, being realistic with our expectations.

That’s why I’ve created this guide. It’s your map to conquering your fitness goals in 2026 and beyond, based on what *really* works, without empty promises or miracle diets that ultimately leave you the same (or worse).

Your Game Plan for Fitness Success

First, your mindset: Reset your chip! Stop comparing yourself to others and be kind to yourself.
Measure your steps: What isn’t measured can’t be improved. It’s that simple.
SMART Goals, the secret: Make them Specific, Measurable, Achievable, Realistic, and Time-bound.
Design your adventure: Mix cardio, strength, and move more in your daily life (NEAT)!
Find someone to ‘watch over you’: With the right support, success is almost 95% guaranteed!
The key is not to give up: Real changes happen in weeks or months, not overnight.

Starting this 2026 with the idea of getting fit – that’s already a huge step! If you’re wondering how to finally achieve it, then yes, this guide is exactly what you need.

The benefits of being fit are incredible! You’ll gain muscle, say goodbye to excess fat, your metabolism will speed up, you’ll sleep like a baby, your mind will be clearer, you’ll have energy to spare, and most importantly, you’ll feel much more confident. The best part is that if you’re consistent, you’ll start to feel these changes sooner rather than later.

But of course, with so much information, so many trendy plans online, it’s easy to feel lost and not know where to start. That’s why here’s a super simple guide with all the steps you need to achieve your goals this 2026 and forever.

Ready to start this amazing journey?

Then keep reading and discover how you can prepare the ground for success and transform your body once and for all this year!

First Things First: Mental Reset

If you tried it before and it didn’t work out, forget it! That’s history now. This is a new year, a new opportunity.

But be careful, just thinking about it won’t get you the body you dream of or let you run that mile without getting tired.

What will bring you closer is genuinely committing to creating that habit: moving more and eating better.

If you can get off the couch for that online class, go for a walk, or hit the gym, you’re already on the right track!

Starting a new habit, like exercise, isn’t an overnight thing. University College London says that, on average, it takes about 66 days for something to become automatic. So, you’ll have to “work at it” for about 10 weeks until exercise feels like a part of you.

Understand this, it’s key:

Getting in shape isn’t magic; it takes time.
Your fitness journey is uniquely yours; no two are alike.
You don’t need to be perfect. Nobody is.
Find your “why,” that spark that drives you to keep going.

Struggling to find that spark? Check out our guide on how to stay motivated to exercise. It has tricks that work for those tougher days.

Being ‘Lean’ Isn’t Always Synonymous with Health

Look, studies tell us something interesting: carrying a few extra pounds doesn’t automatically mean you’re unhealthy.

Can you climb stairs without getting out of breath? Can you do some strength training without feeling sore for a week? Those, my friend, are much more real signs that your body is doing well.

Stop Looking at Others!

Comparing yourself is self-sabotage in every sense, and it moves you away from your goals. Your body, your strength, your energy… everything will improve over time if you’re consistent, but it will be at *your* pace. And that’s the only pace that matters.

Each of us is a world unto ourselves, with different genetics, and what works well for one person doesn’t necessarily have to be right for you.

Your friend’s or that influencer’s results won’t be exactly yours. Maybe your genetics won’t give you huge biceps, a wasp waist, or a killer butt. And that’s perfectly fine!

If you’re starting from scratch, it’s normal that it will be harder for you than for that friend who has been at the gym or playing sports their whole life.

So, embrace your body as it is now, and focus on feeling better, stronger, with more energy. The physical changes, believe me, will come naturally.

And those photos of “perfect bodies” from fitness models you see out there, you know what? Behind them are years of work, and often, a lot of retouching! They are not reality.

Patience, Patience, and More Patience With Yourself

Achieving a real change in your body, feeling better, and seeing those incredible results takes time and effort. So, please, be patient. There are no overnight successes here.

And assume that there will always be something to improve; it’s part of the journey! If you see gradual positive changes in your routine and how you feel, you’re well on your way. Don’t expect instant miracles.

Athletic woman showing progress in her fitness journey, symbolizing mindset change and persistence towards her goals. — The path to fitness transformation: a journey of progress and mindset.

Simple Tracking of Your Progress

One of the reasons many of us give up on fitness is because, honestly, we don’t see that what we’re doing is working.

But if you track everything (your goals, your workouts, what you eat), you’ll have a much clearer vision of where you’re coming from and where you’re going. And that way, it’s much easier to adjust your course if you need to!

When you *see* with your own eyes that effort pays off, your motivation will skyrocket, and there will be no stopping you!

Here are some ideas for keeping track:

A fitness journal: This can be a traditional planner, a nice notebook, or even an app on your phone. Start by noting your initial weight and measurements. Then, plan your workouts and record how long you exercise, how many repetitions, sets, and also what you eat and drink each day. Everything counts!
A nutrition app: If your goal is to lose fat, the key is to eat fewer calories than you burn. Apps like MyFitnessPal or Loseit! are wonderful for tracking your food. They ask for your weight, age, sex, and goals, and calculate how many calories you should eat. Some can even tell you how long it will take to reach your ideal weight, and some even provide personalized meal plans.
Progress photos: Come on, who doesn’t like to see a good “before and after”! Before you start, take photos from the front, back, and side. You’ll see that those small changes in your body will motivate you immensely. Repeat the photos every 2 or 3 weeks, always wearing the same clothes, so the comparison is real.
A fitness watch: These are great for tracking your progress and staying motivated. They tell you the calories you burn, the steps you take, the distance you cover, your heart rate… That way, you know if you’re pushing yourself enough! I use an Apple Watch and highly recommend it.

Define Your Fitness Goals: Give Them a Name and a Purpose!

First things first: what do you want to achieve this 2026 with your fitness? What would you really like to accomplish?

Make them your own, personal goals, but above all, make them realistic!

Would you like to…?

Move more and make it stick.
Feel healthier, with more energy.
Lose those extra pounds.
Reach a weight where you feel good.
Get stronger.
Be in better overall physical shape.
Be more flexible.

And if you want to go a step further, be super specific! For example:

Take between 7,000 and 10,000 steps every day.
Go for a walk 5 times a week.
Run a 5K race.
Master an impossible-looking yoga pose (like crow pose or headstand).
Do 20 push-ups in a row without collapsing.
Do an unassisted pull-up.
Hold a plank for 60 seconds.
Lift your own weight at the gym.
Learn to surf a wave.

Need more ideas for setting goals that really work? Check out our article on how to stick to your fitness resolutions.

Break down your goals into small steps: Big goals can be overwhelming. Divide them into easy-to-reach mini-goals. This keeps you motivated and makes the process more manageable. For example, if you want to lose those last 5 kilos, how many calories do you need to burn each day to lose half a kilo or a kilo per week?
Connect your goals with your emotions: Close your eyes for a moment and imagine how you’ll feel when you achieve your goal. Happy? Healthy? Confident? Full of energy? Visualize it! This makes your goal more real in your head and will give you an extra boost of motivation. Write down those emotions in your journal, alongside your goals. And read them whenever you feel like you’re straying from the path.
Set a deadline for your goals: A realistic calendar will help you stay accountable and know when to celebrate your small achievements. But, beware, the key is to be realistic! Overly high expectations often lead to frustration.
Adjust the plan as you go: Goals are your compass, but it’s more than okay (and normal) to have to adjust them a little along the way. That’s perfectly fine!
Treat yourself!: Every time you reach a goal, no matter how small, reward yourself! It will boost your mood, confidence, and give you more desire to continue. A piece of chocolate, that gym outfit you love so much, or a little time for yourself in the bath… anything goes!

Let’s Get Started! Design Your Training Plan

Getting in shape isn’t about following a trendy diet or a quick workout for a couple of months and then forgetting about it when you reach your ideal weight. It’s a lifestyle!

Remember the saying: “If you love what you do, you won’t work a day in your life.” Well, with fitness, it’s the same.

Look for activities you truly enjoy, that challenge you enough to see results, and most importantly, that fit into your life.

And don’t limit yourself; you can mix different types of exercise to avoid falling into a rut. CrossFit, Pilates, cycling, yoga, hiking, Zumba, kickboxing, swimming, tennis… there’s a world of options!

Experts, like the CDC, recommend for adults:

150 minutes of moderate cardio per week (about 30 minutes, 5 times a week).
Or 75 minutes of intense cardio per week (15 minutes, 5 times a week).
Or a combination of both.
And in addition, strength exercises two or more days a week.

The American Heart Association, for example, is clear: any movement is good for your heart; even a little is better than nothing!

Surrender to Weights and Fall in Love with Them!

I confess that, for years, weights and I were intimate enemies. I thought they were incredibly boring, too hard, and only for gym ‘bros.’ How wrong I was!

In reality, lifting weights is one of the most powerful strategies for losing weight and building muscle, which in turn speeds up your metabolism and burns more fat. I’m telling you, for me, it has been the biggest change in my physical fitness.

Start with light weights; technique is key. Once you get the hang of it and see how your body begins to transform and your strength increases, I assure you that you too will get hooked!

If you feel a bit lost, a personal trainer or coach can be a great help in teaching you the basics. I used the Future app for this, and my motivation skyrocketed.

Ideally, you should work both your upper and lower body with strength exercises at least twice a week.

Here are some examples of strength exercises:

Weightlifting (with dumbbells, barbells…).
Resistance bands.
Gym machines.
Bodyweight exercises (planks, squats, lunges, push-ups, triceps dips, mountain climbers…).

If you’re just starting, do one set of each exercise. The weight you use should be enough for your muscles to feel fatigued after about 12 to 15 repetitions.

A basic training plan to start could be something like this:

3 days of cardio.
2 days of strength.
2 days of recovery (gentle walking, stretching, or yoga are perfect).

Schedule your workouts! Think of your exercise as a very important appointment, like a work meeting or a doctor’s visit. The best time is whatever works best for you. Short on time? Don’t worry! Studies show that breaking your workout into shorter sessions throughout the day is just as effective as one long session.

Go slow at first: Don’t overdo the duration or jump into super complicated exercises if you’re just starting. You could end up with unbearable soreness or, even worse, injure yourself. And both of those are the perfect recipe for discouragement. If you’re a complete beginner, I recommend our guide on how to start exercising when you’re out of shape.

Always warm up, stretch, and cool down: This is essential to prevent injuries and to perform better in each session.

💡 Want to start with weights at home? Don’t miss our 13 tips.

Move More Every Day and Burn Calories Without Noticing (Thanks to NEAT)!

Can you imagine burning up to 350 extra calories a day, simply by moving more, *in addition* to your workouts? Well, it’s possible!

If your goal is fat loss, increasing that calorie burn is fundamental.

We’re talking about Non-Exercise Activity Thermogenesis, or NEAT. It’s all that movement you do that isn’t eating, sleeping, or your programmed workout.

Climbing stairs, cleaning the house, grocery shopping, playing with your dog, cooking… anything that gets you moving during the day counts as NEAT!

To boost your NEAT, try to take at least 7,000 steps a day. A pedometer, a step app, or your fitness watch will help you keep track.

To give you an idea, an average person can burn about 3,500 extra calories a week if they take 10,000 steps a day. That’s half a kilo of fat!

Want more ideas? Check out our guide with 36 ways to increase your NEAT or discover 15 fun ways to move more without it feeling like exercise.

Time to Revamp Your Diet!

An undeniable fact: no amount of training can compensate for a bad diet. Believe me, I’ve tried!

If you want to achieve your fitness goals, healthy eating is fundamental. But, beware! That doesn’t mean you have to live on protein shakes and boiled broccoli.

The important thing is to make small, consistent healthy changes that, over time, make a big difference.

Here are some healthy eating habits that will help you a lot:

Cut down on sugar: Those sugary drinks and processed foods are full of empty calories, provide almost nothing to your body, and, to top it off, encourage fat storage.
Drink plenty of water: Water not only helps burn fat and eat less, it has no calories! Furthermore, some studies say it can speed up your metabolism by up to 30% in the 40 minutes after drinking it. I like to add a bit of lemon or frozen fruit pieces to give it a tasty and healthy touch.
Plan your meals: If you have your meals thought out and prepared, you’re much less likely to end up at a “fast food” joint or snacking on things that aren’t good for you. And having healthy snacks on hand will help you control calories and not go hungry. Discover how to organize your fridge to lose weight and prepare for your success.
Load up on protein: Proteins are essential for building muscle and keeping you full longer. Plus, your body burns more calories to digest them (thermogenic effect). Opt for lean proteins like lean beef, chicken, turkey, fish, cottage cheese, or Greek yogurt. If you’re vegan, tofu, tempeh, lentils, and beans are excellent. Check out our guide to best lean protein sources.
Choose complex carbohydrates: If you exercise, eliminating carbohydrates completely will leave you without energy and exhausted. Choose ‘good carbs,’ rich in fiber and slow-digesting, which will help keep your blood sugar in check: bananas, sweet potatoes, beans, peas, oats, and quinoa are great allies.
Keep an eye on labels: You don’t have to be obsessive, but looking at the nutritional values and calories of what you eat can be very revealing. Many processed, sweet, or fatty foods have calories that don’t provide much benefit or keep you full. It’s okay to indulge, but eating mindfully, without rushing, will help you reach your goal.
Use a nutrition app: Applications like MyFitnessPal are great support to keep you on track and avoid those unhealthy temptations.

Important! Before starting any new diet or exercise plan, talk to your doctor or a nutritionist. They are the experts.

Don’t Forget to Recover!

Allowing your body to rest and repair your muscles is just as important as hitting the gym hard or eating well. It’s the other leg of the stool!

If you’re starting, give yourself 2 or 3 days a week to rest from intense workouts. Listen to your body: if you’re too sore to move, don’t push yourself.

Sleep is CRUCIAL for recovery. It reduces inflammation and the risk of injury. Aim to sleep between 7 and 9 hours each night.

On those rest days, you can do gentle yoga, stretch a bit, or go for a walk. That’s what we call active recovery.

And don’t forget to stay well hydrated and consume about 20 grams of protein right after your workout.

The Scale Isn’t Everything (Really!)

Yes, your weight at the beginning is a good starting point. But obsessing over the scale is a mistake and can be very frustrating.

Why? Because a person’s weight can fluctuate between 1 and 2.5 kilos (or more!) daily.

That depends on a thousand things: the water you drink, salt, carbohydrates, hormonal changes… so don’t just rely on that number!

If your clothes fit better, you have more energy, and you feel stronger, you’re doing wonderfully! Those are the real victories.

If you still want to weigh yourself, do it in the morning, after going to the bathroom, and before eating or drinking anything.

Consistency, Consistency, and MORE Consistency: The Magic Formula

I’ll tell you a secret: for me, the real changes in my body and my physical fitness came when I stopped making excuses and truly committed to a fixed training schedule.

It’s as simple as this: if you want the body of your dreams, you have to show up every day and do the work. For any goal, fitness or not, consistency is the key.

But of course, many of us get discouraged if we don’t have a ‘beach body’ in a couple of weeks.

Here’s an idea of when you might start to see and feel results:

When	What to Expect	What to Do
1-4 Weeks	This is the hardest part. You’ll be building the habit. You might notice some “newbie gains” — subtle muscle tone, a small amount of fat loss. Expect to feel sore.	Focus on consistency over results. Just show up on your scheduled days!
3 Months	You’ll notice significant strength gains. Improved physical fitness. Others will start to see changes in your body.	Add more challenging exercises. Adjust your nutrition if needed.
6 Months	You will have dramatically transformed your physical condition and body. Exercise will now be a habit.	Set new, challenging goals to stay motivated.

💡 More ideas for staying motivated while exercising, here.

The Key is Feeling Accountable (and Supported)!

Having someone to support you or share your fitness journey with is one of the most powerful things you can do to achieve your goals. Really!

It will not only help you on those days when all you want to do is stay on the couch with Netflix instead of going to the gym, but studies show that having a family member or friend to share this journey with multiplies your chances of success.

There are also plenty of online fitness and nutrition groups where you can find advice, share your progress, and motivate yourself with people who are doing the same thing as you. Facebook or Reddit are great for this.

But what *really* makes a difference is having an accountability partner, someone like a coach or mentor with whom you meet regularly to discuss your progress.

According to a study by Dominican University, look at the difference having that “good watchdog” makes:

Just thinking about a goal: 6-10% chance of achieving it.
Writing down your goal: 25-30% chance.
Sharing your goal with someone: 50-60% chance.
Having an accountability partner: A staggering 95% success rate!

It’s clear, isn’t it? An accountability partner is a total game changer if you truly want to achieve what you set out to do.

The Secret to That 95% Success Rate

Do you want to know the real difference between those who achieve their fitness goals and those who don’t? Accountability, without a doubt.

After 4 years and over 1,000 workouts with my Future coach, I’m telling you: having someone who’s ‘chasing’ you every day changes absolutely everything.

💡 Special Offer: Get 75% off your first month of Future training!

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A Personal Fitness Trainer: Your Best Ally

The path to a fit life, if you do it alone, is not easy at all. If it were, I wouldn’t be writing this, and you wouldn’t be reading it, right?

That feeling of not knowing if you’re doing the exercises correctly, if you’re pushing yourself too hard or too little, can be frustrating and make you give up. But having a personal trainer or a fitness coach launches you directly towards success.

They will not only give you a tailor-made plan and teach you how to do the exercises with perfect technique, but they will also give you advice, inspire you, and keep you motivated at all times.

And this is what most of us truly need.

You can look for a trainer at your gym, of course. But if you’re short on time or don’t have (or don’t want) a gym membership, an online or remote trainer is the perfect solution.

For me, finding a fitness coach through the FUTURE app was a game-changer. I had spent years trying to get in shape on my own, and Future made it so easy!

But what makes Future truly special is that it’s not just another app; it’s 100% based on the science of accountability. And it’s precisely that accountability that, as we’ve seen, skyrockets your probability of success to 95%! Those numbers convince me.

Still not sure if coaching is for you? Check out our article on whether online fitness coaching is really worth it.

How Future Coaching Works (The Magic of Accountability!)

When you sign up and are assigned a coach, you’ll have a FaceTime video call to get to know them. That way you connect, and he or she will learn all about your fitness history and goals. This will be the person you chat with every day!

After that, your coach will prepare a 100% personalized weekly training program for you, based on what *you* like. Hate burpees? Don’t worry, you won won’t see a single one!

And then, every day you have a scheduled workout, your Future personal coach will follow up with you: they’ll see how you’re doing, answer your questions, give you advice, and most importantly, keep you fully motivated!

With the Future app, you can:

Access all your workouts (with video and audio guides, so you don’t get lost!).
See your progress and how you’re advancing.
Earn badges for your achievements (it’s addictive!).
Talk directly with your coach.

Your Future coach will do all this for you:

They will be in constant contact with you, so you set aside excuses and feel accountable.
They will give you fitness and nutrition advice.
They will help you with recovery.
They will teach you super effective exercises you might never do alone.
They will motivate you to give your all to achieve the best results.

With Future, your fitness coach is flesh and blood, a real person. Forget automatic responses or predefined messages!

You won’t have to stress about what workout to do or waste time making mistakes. They will tell you exactly what you need and when to do it to get in shape.

Workouts are flexible, super effective, and the best part is that:

You can do them at home, outdoors, at the gym, in the pool… wherever you feel like it!
You don’t need a gym membership or special equipment (unless you want it).
You can train whenever you want, at a time that suits you.
And you take them with you when you travel, so there’s no excuse!

My coach makes training fun, but it’s been that accountability factor that has kept me steady for over four years. And you know what? I’ve managed to create the habit of exercising, I’m fitter than ever, and I even look forward to my workouts now!

Compared to an in-person personal trainer, it’s incredibly affordable. Think of it; it costs almost the same as your daily latte.

If you struggle mightily to maintain a fitness routine, a Future personal coach could be the key between ‘I try and fail’ and ‘I did it!’. It changed my life, I assure you.

→ Want to know more? Read my full 4-year review with Future here.

Frequent Questions About Conquering Your Fitness Goals

How long will it take to see results from exercise?

You’ll start to feel better in 1-2 weeks (more energy, better mood). Visible changes usually appear between 6-8 weeks if you are consistent. Truly big transformations take 3 to 6 months. Remember, consistency always beats perfection!

What is the most important thing for achieving my fitness goals?

Consistency, a thousand times consistency. Exercising moderately 4-5 times a week always yields better long-term results than sporadic intense workouts. And, as we’ve already said, having an accountability partner boosts your chances of success to 95%.

Do I need to join a gym to get in shape?

Not at all! Many people achieve incredible results training at home, doing bodyweight exercises, or going outdoors. The best workout is the one you will actually do consistently.

How do I stay motivated if I don’t see results quickly?

Focus on those small victories that aren’t related to the scale: your energy, how strong you feel, how your clothes fit, your mood, how well you sleep. Take progress photos every 2-3 weeks. And most importantly, focus on building a habit, not just the final outcome.

Should I focus on diet or exercise for weight loss?

On both! No amount of training can compensate for a bad diet, but diet alone won’t build muscle or improve your cardiovascular health. The key is to combine healthy eating with regular exercise for lasting results.

What if I skip a workout?

It’s okay! Skipping one day won’t undo all your progress. Simply pick up where you left off the next day without guilt. What truly holds us back isn’t missing a session, but that “all-or-nothing” mentality that turns one missed day into a whole week of inactivity.