Every gym across the country got a lot busier this week as Canadians embraced their new year’s resolution to get in shape. But by mid-February, there won't be any more waiting for a treadmill. And come summer, you’ll begrudgingly try to accept your love handles and tell yourself that next year will be your year.

We turned to fitness specialist Brent Bishop, author of The Think Factor and owner of Toronto’s Think Fitness Studios, for tips on how to make this your year.

What are the keys to long-term success with a fitness program?

“Taking an interest-driven approach to your exercise routine will ensure your fitness plan is enjoyable, plateaus are minimized and results are lasting,” says Bishop, who has trained Olympians, high-level athletes, and film and TV personalities. “Variety is also an integral component to any successful fitness program. It is important to change your program focus regularly to continue to see results.”

It also helps to jumpstart your metabolism. Diet will play a major role in your success. Bishop's rules to live by?

- Don’t skip breakfast. A balanced meal first thing in the morning can make a big difference on how your body uses calories for the day.
- Eat five times a day to keep your metabolism high.
- Stay hydrated by drinking a minimum of eight glasses of water a day. The energy burning process of metabolism is more efficient when well hydrated.
- Don’t drink your calories. Try to limit intake of juices, sodas and alcohol.
- Do strength training a minimum of three times a week. Training your metabolically active tissue (muscles) helps increase lean mass which in turn elevates your metabolism.

If you’re new to the fitness game or if you’re looking to push yourself to the next level, Bishop suggests enlisting the services of a personal trainer. They’ll keep you motivated, get you started with the right training program and add a level of accountability.

“There’s power in having an appointment set,” he says. “Having a trainer waiting for you and having invested money in advance can have a big impact on your consistency and program adherence.”

In your search for a trainer, Bishop advises that you make sure you choose someone from a gym that’s reputable and convenient – either close to home or on your way to and from work. Check out the trainer’s background from education and certification to insurance coverage. And don’t forget to consider gender. Will you be more motivated by a male or female trainer?

“My belief is you should be able to try the service before committing,” Bishop adds. “You don’t buy a car without trying it first. Ask for a test drive.”

The test drive, he says, should include a consultation and 15 to 20 minute session. Ask them questions as if you were interviewing them and remember the importance of personality. Make sure to ask for and check references. Discuss goals and expectations.

If you can’t afford a personal trainer or want to go it alone, Bishop offers some tips below, including this 7-Day Fitness Detox workout.

Home Workout Tips

- Interest-specific: Always include exercises that are related to your goals, areas of concern, and interests. Having a program that is tailored to what you enjoy doing (i.e. how does your home program help you on the ski slopes if that is your passion?) will make a huge difference in what you get out of it.

- Heart-rate guided: If your goal is more bang for your time, I highly recommend using a heart rate monitor. Not only will this ensure you are operating in the most effective heart rate range to achieve goals such as weight loss and cardiovascular conditioning, but it will also ensure you get the most accomplished in the least amount of time possible – now that’s efficient.

- Multi-joint approach: The more muscles you use at one time translates to a higher cardiovascular demand and more calories burned. Combining exercises is the key to maximizing time, effort and results. For example, instead of doing a squat for one exercise and then a shoulder press for the next exercises – try combining them together in one exercise.

Ready? You're set. Now go.