Fitness experts say anyone looking to get in shape in 2014 should develop a realistic plan and stick to it.

Personal trainer Jim Karas says frequency, duration, and intensity are the keys to getting results when you exercise. He also says strength training is just a part of an overall fitness plan. Karas believes a comprehensive approach involving both diet and exercise works best.

Finally, he says be realistic in setting goals to come up with a program you can stick with for life.

[Metro Networks]