There’s More to Resolutions Than Resolve : Motivation, routine and rewards are among the keys for a workout plan that keeps working.

It’s January. Perhaps after overindulging during the holidays, you now feel sluggish and are ready to get in shape. If you’re like many people, you may have done this before--promised yourself at the beginning of the year that you’d exercise faithfully, only to lose sight of your goal by February.

“Of those people who begin an exercise program, only 5% to 10% stick with it,” says Lou Gaudio of Lou Gaudio’s Total Health and Fitness in Dana Point, which specializes in training beginning exercisers.

The reasons for failure are multiple, he says, including having no plan, being intimidated, exercising incorrectly--which leads to soreness--and choosing an exercise you don’t enjoy.

This time, start an exercise program with year-round staying power so that next January you’ll already be in great shape.

For an exercise routine that’s sure to stick, keep the following tips in mind:

* Motivate yourself.

“When it comes to fitness, everybody has a hot button, which symbolizes why they want to get in shape,” Gaudio says. “Find your reason for working out. Maybe it’s a high school reunion coming up in the spring, or there’s a job opportunity you want to look especially good for. Or you might just want to release stress. Whatever the reason, focus in on it.”

* Visualize.

After you decide what you’re hot button is, picture yourself reaching your goal.

“As a young boy I was very fat. I would look at muscle magazines and visualize myself looking like those men,” says David Morrow, a private fitness trainer at The Sports Club/Irvine.

If your goal is to lose 20 pounds before your high school reunion, then picture yourself looking great meeting your old school friends, and that will spur you.

* Have a plan.

“When you decide to get in shape, don’t immediately run out and join a fitness club,” says Gaudio, who is writing a book on “The ABC’s of Fitness.” Before doing anything, he suggests coming up with a concrete fitness plan that fits your specific needs.

“The only way to stay motivated with exercising is to experience results, and they can only be had if you are following a sensible program,” Gaudio says. “First, go out and get a general exercise book or seek professional help in devising an exercise plan that is best suited for you.”

A personal trainer can question you on your fitness goals and then create a specialized program for you. Some trainers work in conjunction with fitness centers, while others work on their own.

* Schedule exercise.

The most important appointment you can make with yourself is for your health, Morrow says. Put your workout plans into your day planner ahead of time and stick to them.

“The trick is not to question your exercise plans, but treat them as you would any other appointment,” he says. “Don’t stop and think about exercising, because you’ll come up with 100 reasons why you can’t go. Simply be on time for the appointment and exercise.”

For those people who think they don’t have time for exercise, think again, Morrow says. “You should never be too busy to exercise. Working out should be a normal part of your daily routines, like brushing your teeth.”

Morrow suggests exercising in the morning because it lowers stress levels before the day starts, and you’re more likely to talk yourself out of a workout after a hectic day. If you are a night person, however, exercising at the end of the day may suit you.

* Beware of self-imposed obstacles.

“The only person who can stop you from maintaining a fitness program is you,” says Gaudio, who notes that many people stop working out because they get frustrated.

“You’re not going to see results immediately,” he says. “I tell people to give themselves 100 chances to get in shape. Once you’ve hit your 100th workout, you’re likely to have made some remarkable gains.”

* Get a workout whenever you can.

Although the ideal situation is to work out on a regular basis three times spread out over a week, that’s not always possible. “Just remember that working out is cumulative,” Gaudio says. “Be flexible. If you have to work out two nights in a row, then do it.”

Most fitness experts promote doing cardiovascular conditioning and weight training each three times a week. According to Morrow, however, after you’ve exercised routinely for at least three months at three times a week, you can cut down to two hour-long workouts weekly and maintain your weight and fitness level.

* Don’t be intimidated.

Granted, going into a gym full of strangers can be a little overwhelming and uncomfortable, especially if their hard bodies seem light years away from yours.

“When they first visit the gym, many people feel awkward and embarrassed and are afraid of being laughed at,” says Gaudio, who suggests that you don’t be intimidated by lean muscles and metal physiques. “Everyone started at the beginning just like you. With some work, you can look great too.”

* Ignore friends and family who discourage you.

Some of your friends and family may not be as enthusiastic as you are about your new fit lifestyle.

“If you go out for pizza and bowling with a group of friends every week and you tell them you can’t go next week because you’ve got to workout, it will create some resentment, and they might even try persuading you to quit working out,” Morrow says. “Sedentary family members may also try to dissuade you, but stand your ground and look to friends and family who support your endeavor.”

* Enjoy yourself.

If you enjoy exercising, you’re likely to continue. Make working out fun, not a regimented routine that you dread. Look for interesting sports that fit your personality and lifestyle. If you like a popular exercise such as step aerobics, do it. If you don’t, try something else.

* Start slow.

“It’s important not to overdo it in the beginning,” Morrow says. “This sounds like obvious advice, but many beginners drag themselves through a workout and do much more than they should, which only results in extreme soreness.”

Ease into working out by starting with 10 to 15 minutes of exercise and adding five more minutes each time you exercise, until you reach an hour.

* Have patience.

Don’t think you can do a six-week routine and have the body of your dreams. Give it some time.

“Everybody has their own pace when it comes to fitness,” Gaudio says. “How quickly you advance is regulated by personal tolerance to physical stress, recuperation time, your age and sex, and the level of fitness at which you begin.”

Although you will start to sleep more deeply within two weeks, you’re not likely to see any marked physical changes for about 40 days.

* Challenge yourself.

If you start out riding an exercise bike for 20 minutes, you don’t want to be doing the same routine six months from now, Morrow says. Choose a sport that goes somewhere and set higher and higher standards for yourself.

Once you reach a goal, come up with a new one in order to keep yourself motivated. “If your original goal was to gain endurance and you’ve done that, set another goal so that you stay on track and don’t slack off,” Gaudio says.

* Celebrate accomplishments.

When you improve, be proud of yourself. If you finish your walk in five minutes less time or have lost weight, take note of the improvement and reward yourself in a healthy way.