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By Bob Drury, Men’s Health contributing editor and chief military correspondent

2. Now Reach Further When you do set that specific goal, “pick something that makes you stretch a little bit,” says Rorke. He’s noticed that even the most dedicated athlete has a tendency to become complacent. His suggestion: Break out of your too-comfortable routine. “If you’ve been running your whole life, for instance, and you put a 5K race down as your goal, you haven’t really pushed yourself that hard yet. But how about training for a run-swim?” Now you’re pulling yourself out of your comfort zone, Rorke says. “I think that kind of goes hand in hand with the physical need to progress and the kind of mental focus or motivation you need. Stretching yourself is another one of the secrets to staying in shape.” (Learn how to build a combat-ready body.)

4. Find Better Competition This one should be a no-brainer. Everyone knows you push yourself harder when you’re competing with another person, particularly one who will gratify—or stomp on—your ego. It’s why you always want to “play up” in every sport. Yet, as Rorke notices, “Lots of people forget, I guess, and you see them alone in the gym or on the track just basically competing against themselves and not improving. I generally involve myself in (physical) things that are on some level experienced with others.” In Rorke’s case that would be his brother, a Los Angeles firefighter whom he calls “a real animal.”

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