Step 2 is to arrange for a test to determine your level of success in reaching this goal. In this case, simply arrange for a body composition test with an experienced professional at the final date in May.

Now comes the more difficult part, and that is setting smaller goals from May back to January. Given that it is very manageable to lose one pound of fat per week, your next-to-last goal will be to have lost ~17 pounds of fat by the first of May.

You should also understand that those last 3 pounds may be the most difficult to lose, so additional goals for May could also be to train more consistently than ever before and to follow a well-devised nutritional plan as strictly as possible.

Stepping back another month, you will need to have lost at least 13 pounds of fat by the first of April. If you don't meet that goal, then you will seriously have to adjust your training program for the remainder of the month.

Since research has shown that interval training can result in greater fat loss than continuous traditional aerobic training, now is the time to become fully committed to interval fat loss training! Preparing workout plans far in advance of the training period make also makes for a very smooth and successful program, so be sure to plan the final two months at this time.

Now to March, and the end of a long winter for many, when the opportunity to train outside will tease you with brief stints of warm weather, but the days will still be too short to enjoy. You know from your timeline that 10 pounds of fat should have been lost since the first of January.

And since March is a long month, you should probably have many different workout plans available to help overcome any staleness or a lack of motivation for training. If you haven't already set a mid-program body composition test or progress check, do so now so that you will see just how far you have advanced!

And on to February, where you will have already seen the benefits of the dietary and exercise changes you made in January. You should have noticed a large loss of body weight by now, but this month should be dedicated to ensuring that the weight loss was entirely fat and that all of your muscle is maintained to help burn calories. A great way to do so is to make February's goal to incorporate more resistance training into your weekly routine.

Simple exercises such as squats, deadlifts, rows, and presses should give you more benefits than any combination of curls and extensions. Slick and sleek as they may be, few isolation exercises even come close to the benefits of these multi-joint exercises. Dedicate 3 to 4 days of the week to weight training (followed by interval training or traditional continuous exercise) to help you achieve a better body composition.

Finally, you come to January, and your chance to set the first goals that will kick-off your program. Before you do anything else, take a "before" picture. No matter what program or nutritional advice you follow, and no matter what the final result, you can always take great pride in your transformation. To accompany your photo, schedule a body composition test with a professional, or simply take a few measurements at home to satisfy your curiosity.

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