This may seem obvious, but not to everyone. Girls, you can't get rippled abs within a few months of giving birth; and guys, ten years of booze does not a quick six-pack make. Get real, get to work, learn to love small gains and log, log, log.

Make a note of your progress so that you know exactly when your weight loss, muscle enhancement or waist size reduction starts to plateau. This is important because unless you note it or chart it, it's easy to imagine things are better or worse than they are.

Use a decent set of scales with the ability to measure body fat. So that you can really tell how much progress you are making in losing fat and building muscle, get access to a set of electronic scales that show you body weight plus fat mass. Often, your total weight will not change but your muscle will increase and your fat mass will decrease. Scales made by Omron and Tanita are good quality and select models include this functionality. If you can't afford such a scale, try to find a gym, health club, medical institution or public place that provides such a service.

Watch your...

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Tags: set reasonable goals and expectations

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