You've been working out regularly for quite a while, but you're nowhere near your fitness goals. So now it's time to bring in your ultimate weapon -- your mind.

    Rather than thinking of fitness as something mysterious that you do with your body, take ananalytical1, goal-oriented approach to making physical improvements that stick. Try these tips for creating a smart fitness plan:

    Define your goals. Whether it's to lose fat and gain muscle or to run a triathlon, it's vital to have a goal to work toward. Knowing where you're going makes it easier to take the right steps.

    Get realistic. Training gains are met through consistent effort over a period of time. Don't expect dramatic, overnight results -- regardless of what exercise equipment informercials claim. Reward yourself for all the little positive steps you take and for consistently striving forward.

    Be yourself. Work toward a goal that you can achieve with your body. Don't try to change your basic shape or to go against your own unique physicalcapabilities2. Take an objective look at yourself, then work toward enhancing what you've got rather than trying toattain3someone else's body.