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It's easy to promise yourself you're going to hit the gym six days a week – but harder to do it, especially when the days are short. Aim for three hard days a week – you can use any leftover energy to go shopping or batch-cook some health food.
The more specific, the better. 'Lose fat' or 'Add muscle' isn't very specific - 'Lose 2%' bodyfat or 'Add 2kg of muscle by March' is much more specific, and it'll keep you focused. Even better - set yourself gym targets like a bodyweight bench press or 25-minute 5k. They'll keep you focused, and the body changes will be a nice side effect.
If you go to the gym with no idea what you're going to do, you'll waste time once you're there. Pick a plan you're prepared to commit to for at least a month, and stick to it.
The downside of training in January is that everyone's doing it, and if your workout grinds to a halt when the gym's only cable-cross machine is occupied, you're in for a bad time. Be ready to swap in, say, some dumbbell bench, and you're ready to go
Sets, reps and weights will do, though you can add more detail if you want to. Aim to move more weight, hit more reps, or take less rest between sets every week, and you'll see improvements fast.
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