It's the time of the year when we're all great at making promises to ourselves that we'll inevitably break come February, 90% of which will involve some sort of fitness regime. While most will argue, beer in hand, that new year's resolutions are made to broken, others just need a little nudge in the right direction.\r\n\r\nLewis Holland is one of Australia's best stars on the world rugby circuit, and at the youthful age of 24, has compiled one of the most effective workout and diet structures you'll likely find. We caught up with Lewis to get the low down on how he stays on top of his game during the silly season and beyond, so that you too can make sure you're scoring (fitness) goals long into the new year and beyond.\r\n\r\nAbs are made in the kitchen\r\nWe\u2019ve all heard it before - eating the right foods make a massive difference in performance, and it\u2019s true. Pack your fridge with protein, good fats, veggies and carbs. Kick start each day with some carbs and lean protein for breakfast. Then eat every 3-4 hours and within 90 minutes of working out.\r\n\r\nPower up your playlist\r\nFind some good beats and stick with them. Listening to the same songs for a week keeps you focused and makes you push yourself that little bit further the next time round.\r\n\r\nTrain in pairs\r\nTraining with a mate isn\u2019t just more fun, it\u2019s more effective. You can set targets together and egg each other on while forgetting about the pain.\r\n\r\n\r\n\r\nStretch it out\r\nWe\u2019re often keen to just get stuck into training, but warming up first makes the world of difference. Spend at least 15 minutes doing a light jog or low impact session. After training, although it\u2019s tempting to crawl on out, treat yourself to some recovery such as foam rolling or stretching \u2013 your future self will thank you.\r\n\r\nTake a different track\r\nMix up your workout and get outdoors. Sprint on soft sand, climb a mountain, swing on ropes \u2013 do whatever it takes to shock your body and get results faster.\r\n\r\nChallenge your weak points\r\nYour body is only as strong as your weakest link. The quicker you address the muscles or joints that struggle the quicker you become faster, stronger and less prone to injury.\r\n\r\nHit the sack\r\nSleep is the number one form of recovery. Aim to get 8-10 hours of sleep each night \u2013 and ideally before 11pm for optimal hormonal release.\r\n\r\n\r\n\r\nLewis Holland is the captain of Australia's Men's Sevens team in the current HSBC World Series, which will bring some of the world's best athletes to Sydney during late January. You can grab tickets by clicking below.\r\nHSBC Rugby Sevens in Sydney\r\nHave you subscribed to\u00a0Man of Many? You can also follow us on\u00a0Facebook,\u00a0Twitter,\u00a0Instagram, and\u00a0YouTube.