Between classes, clubs, socializing, and work, nobody has the time or energy to do anything other than flop down on the couch with a jar of Nutella and watch three seasons of a favorite show on Netflix. With January almost over, many who vowed to get fit in 2014 are faced with the realization that they hit the gym far less than they intended this month.

However, it’s never too late to get active. UREC personal trainers John Kempf and Megan Hammer gave advice on sticking to a fitness plan and reaping the most benefits from your workouts.

Avoid setting unrealistic goals

One of the biggest mistakes people make when starting a fitness plan is having unrealistic expectations, Kempf said.

“They expect to get that six-pack in two weeks because that’s what it said on the cover of Men’s Fitness,” he said. 

Setting goals that are physically impossible or not allowing adequate time to see results leads to disappointment.

“They can easily get discouraged… and so people can just kind of fall off the wagon altogether,” Hammer said.

As a general rule of thumb, Kempf said, you should allow four to eight weeks to start seeing significant results.  

Understand your motivation

If you’re looking to get an awesome body for spring break, Hammer said you might work really hard at first. However, once spring break is over you might slip back into old habits and end up in the same place next year.

While this short-term external motivation can work well now, being motivated to be healthier inside and out offers longer lasting benefits.

“Where I see success is when (people) look long term and start to make it a lifetime habit,” Hammer said.

Lift weights

Whether you’re looking to get stronger, gain muscle mass, or get lean, weight lifting is required. The more muscle you have, the more calories you burn on a daily basis, Hammer said.

Both Kempf and Hammer stressed that the idea that weight lifting will make girls get bulky is a huge misconception. Girls do not naturally produce enough testosterone for that to happen, they said.

So get comfortable using the weight room, even if it seems intimidating at first. No one’s paying attention to you and if you need help figuring out how to use a piece of machinery the weight room attendants are more than happy to help.

Factor in nutrition

Unfortunately, working out a few days a week won’t make a substantial difference unless you’re also eating at least a somewhat balanced diet.

Hammer advised focusing on one thing at a time. For example, focusing on cutting your bread intake in half one week and then drinking an extra bottle of water each day the next.

Sticking to JERF (Just Eat Real Food) can be another good starting point, Kempf said.

Students can also get free nutrition counseling from Health and Wellness Services, which is a service Kempf said he thinks would help people a lot since it’s tailored to the specific person.

Stick to a schedule

Exercising consistently is the quickest way to see a change. For the best results, try to work out at least three or four times a week. Go to the gym and just move around, Kempf said.

Hammer suggested taking fitness classes because they’re the same time every week, and if you pay for it you’re more likely to feel obligated to go. It also makes it easy because someone else already has the workout planned. She also urged people to get at least one personal training session.

“You can sit down, chat with a trainer, let them know your goals, let them know your hesitations,” she said. “You can be like, ‘Hey, can you just basically give me… a couple different workouts I can do…?’”

Whatever you do, make sure you work it into your schedule instead of just getting to it when you feel like it or have the time.

Do something you enjoy

Being intrinsically motivated is a huge part of staying healthy long term because working out won’t feel like a chore. Try new activities and step outside of your comfort zone, Kempf said. You don’t even have to go to the gym. Go outside and get some fresh air.

“Do something that feels good and is good for you,” he said.