Time flies, guys. One minute you’re fit, and the next you’re a fixture on the sofa. But whether you were once lean and muscular or you’ve always struggled with your weight, you can achieve the body and lifestyle you’ve always wanted. You just have to get started. If that sounds too easy, believe me, it’s never easy. But I’ve helped thousands of men prove that it can be done.

Commit to getting fit

The first step is commitment. Do you have a vision of what the more active, fitter version of you will look and feel like? Set measurable goals that will help you become that person. Carve out the time in your schedule for your workouts or activities.

Afraid you wont stick with it? Find ways to hold yourself accountable. Plan to meet a buddy at the gym or sign yourself up for a race. You’ll be motivated to show up as planned or to stick with your goal. Finally, remove all excuses. Pre-pack your gym bag at night, put your favorite tunes on your iPod and leave the computer off until you’re done with your workout.

Turn up the intensity

For burning calories, there’s nothing like high-intensity interval training (HIIT). The more intensely you train, the more calories you are going to burn during and after your workout. If you can’t commit to an hour a day at the gym, do intense, fast and demanding workouts, using good form to avoid injury. HIIT delivers strength, weight loss and cardiovascular conditioning.

Get back in the game

If you love the camaraderie and competitiveness of team sports, why not join a league? You’ll have fun, get fit, de-stress and make friends. It’s also a great alternative to the monotony of a gym plus, you’ll get in some good cardio, which a lot of men skip.

Mix it up

Think outside the gym. There are tons of unique sports that are great for fitness. Ever sparred in a boxing ring or faced an opponent in capoeira? Give it a shot. CrossFit is an amazing conditioning program, especially for men, which is why the military and pro sports teams use it. The key is taking the first step. Your body will thank you for it. Now, throw down that remote and get moving!

Jillian Michaels is a leading health and wellness expert and a New York Times best-selling author. Visit jillianmichaels.com/men for a free 30-day trial of Jillian’s daily customized workouts and meals. Consult your physician before beginning any diet or exercise program.