The time to begin a new workout routine is today. It’s always good to plan your sessions, and sometimes just getting off the couch is the best way to go.

So now that you’ve motivated yourself to begin, how do you keep at it? Honestly, how many times have any of us started a new exercise programme only to have our enthusiasm fizzle after a week?

It’s obvious all over social media that people love to share their final goals and success stories, but not the tough journey to get there. This can make others feel that their efforts aren’t good enough.

But it takes commitment to show up at the starting line. Make no exception: every personal achievement matters. So here are three important but overlooked tips to keep you on track.

Partner up

You have a few choices here. If your budget allows, hire a personal trainer. People who have done this can tell you: paying to have someone make you stick to a workout programme is a great idea.

Partnering with a friend on the same journey as you is another awesome plan. Once you’re set up, even on days when you don’t want to exercise, the responsibility of having a spotter waiting for you will motivate you to get over your reluctance.

Another option is to take classes. Fascinated by mixed martial arts? Sign up for lessons. Want to dance like a choreographer? Enrol in dance workshops. Plenty of gyms and studios teach classes, and being in a group situation can be really inspiring – and it’s an excellent way to make friends, too.

Limit your workout time

Now you’re all fired up over your new workout routine, your gym buddy and your studio classes, be careful! The surest way to burn out quickly is to overdo your programme right at the beginning.

When we exercise, our muscles burn carbohydrates and that generates excess body heat. Our body sweats to cool down and the loss of fluids reduces blood volume. When we lose water, we also lose electrolytes. The conclusion of all this is straight-up fatigue.

So keep your initial workouts anywhere from 30-40 minutes for a start. Having a scheduled block of time is also a good motivator, and having a set end period is the best way to make sure you don’t exert yourself beyond your limits.

Keep hydrated

Our body makes all kinds of changes as we work out. Our heart beats faster, our respiratory system kicks into a higher gear, and we use up lots of body fluids.

We need to replace what we’ve lost to avoid fatigue, and water is one way to remain hydrated. When choosing a hydrating beverage, however, we must also consider that we’re not just losing water with exercise but also salts, sugars and minerals.

That’s where isotonic drinks come in. These drinks are specially formulated to restore balance to our bodies and to allow quicker absorption of carbohydrates to help refuel our muscles, as well as electrolytes to replenish what we lose in sweat.

The last bit of advice is for you to find out more about which isotonic drinks can support you at any level of your fitness journey and, of course, quench your thirst in the best way possible. A great place to start is right here: check out Lucozade Sport.

At the end of the day, remember that this is your body and your sport, so you set your rules.


Lucozade Sport, the No. 1 isotonic brand in the UK, supports active individuals and sports enthusiasts on their fitness journey. Lucozade Sport is non-carbonated and is available in both orange and lemon flavours. A newly launched carbonated variant is also available in original and lemon flavours.

Lucozade was the official isotonic drink for the Standard Chartered KL Marathon 2017, and is the official isotonic sponsor for HSN21 2017, a half-marathon endorsed by Kementerian Belia Dan Sukan in conjunction with Hari Sukan Negara.