If your goal is muscle gain, then it is going to be extremely tough and at times you will feel like you’re getting no where. It is easy to become discouraged along the way due to lack of family support, slow muscle gains, family crisis, criticism from “friends” and work commitments. You will encounter these obstacles and others along the way.

You need to motivate yourself to get you through each day off this battle, because if you won't, who else will? Use the following powerful motivational techniques to help you accomplish your muscle gain goals:

• Write your goals down on paper and stick them anywhere you can see them. Read them everyday as many times a day as you can!

• Tell yourself "you are your goal". Example, if you weigh 65kg and your target weight is 75kg, then everyday say aloud “I am 75kg” and mean it.

• Love yourself. Yes that does sound weird, but you need to love and respect your body and personality. Stop focusing on your perceived flaws and focus on your goals and what you love about yourself. So whether it’s how fast you can swim, how well you are doing with your exercises or how good you are at telling jokes. Focus on the attributes of yourself that make YOU happy, positive and proud.

• Join a support group or online community of people in your similar situation, who are positive and on a journey to achieving their goals.

• Surround yourself with positive people and ditch the negative people and influences in your life. If you have “friends” that criticise you for making certain changes in your life to help with your goals, then distance yourself from them. You need support, not people trying to bring you down.

• Find pictures and quotes that motivate you and make you feel positive. Then stick them up all over your house, in the car and at work.