Struggling with Your New Year’s Resolution? Here’s a Framework That Actually Works
By now, most people who started a New Year’s fitness resolution have either fallen off the wagon or are hanging on by a thread. If you’re still in the fight, struggling but refusing to quit—you’re not alone.
That struggle? It’s normal. But there’s a way to push through it without burning out or feeling like you’re failing.
Here’s a no-nonsense framework that I’ve seen work time and time again, inspired by Alan Aragon, Layne Norton, Mike Israetel, and Ben Carpenter—people who actually know their stuff when it comes to fitness, nutrition, and behaviour change.
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1️⃣ Progress Over Perfection (Alan Aragon’s Approach)
Most people quit because they aim for perfection—and the second they slip up, they throw in the towel.
Instead, shift your focus to progress. Missed a workout? Had a bad meal? No problem. It’s the long-term trend that matters. Consistency beats intensity.
👉 Ask yourself: “What’s the smallest thing I can do today to keep moving forward?”
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2️⃣ The Science of Sustainable Fat Loss (Layne Norton’s Approach)
Extreme calorie cuts and ridiculous diets are why most people fail. Instead, focus on:
✅ A moderate calorie deficit (not starvation)
✅ Enough protein (to keep muscle while losing fat)
✅ Strength training (to reshape your body, not just shrink it)
Forget ‘quick fixes’—play the long game.
👉 Track your intake, but don’t obsess over it. If you’re making better choices 80% of the time, you’re winning.
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Keep It Simple
3️⃣ Training Smart, Not Just Hard (Mike Israetel’s Approach)
Smashing yourself in the gym seven days a week isn’t the answer. Most people quit because they either do too much too soon or get bored.
The fix?
✔ Train 3-5 days a week with a structured plan
✔ Prioritise compound movements (squats, presses, rows)
✔ Use progressive overload (adding small increases in weight or reps over time)
👉 Don’t chase exhaustion—chase progress.
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4️⃣ Mastering the Mindset (Ben Carpenter’s Approach)
Most people think motivation is what keeps you going. It’s not. Discipline and habits do.
🔹 You won’t always feel like training—do it anyway.
🔹 You won’t always make perfect food choices—but one bad meal won’t ruin anything.
🔹 Your results won’t always be linear—but if you stick to the plan, they’ll come.
👉 Focus on the process, not just the outcome. The results will take care of themselves.
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Final Thought: Keep It Simple
The reason most people fail? They overcomplicate things.
Stick to the basics:
✔ Train regularly
✔ Eat well, but don’t be miserable
✔ Be patient
✔ Keep going
You don’t need a perfect plan. You just need a realistic one that you can actually stick to.
Still struggling? Drop a comment—I’ll help where I can.
