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Category:
Published: November 2006
Whether you're exercising to get healthier, to get more proficient at your sport, or to get a great body - setting goals is one of the most important things you can do. If you're just working out to work out, you probably won't be making much progress.
It will not suffice, however, to just make a goal. Making a goal and working intelligently towards your goal are two entirely different things. A lot of people know what they want, but they don't know how to get there.
Key Steps for Working Towards Your Goals
Accomplishing your goal requires a plan. Below I will list a few necessary steps that will help you accomplish your goals.
- Set a Descriptive Goal. I.E. Your goal should not be "I want to lose weight" or "I want to increase my bench", it should be "I want to lose ten pounds in 6 weeks" or "I want to increase my max bench by 20lbs in 2 months."
- Research, Evaluate and Decide. Do some research and decide the route that you want to take for this goal. Use whatever resources are available to you: your personal knowledge, magazines, credible online sources, personal trainers, etc.. After you have accumulated some knowledge on accomplishing your goal, evaluate it and decide the best possible route that fits your needs and your time schedule. NOTE: Look for information in terms of exercising and dieting, no matter what your physical goal is!
- Think about how much free time you have each week, and decide how many hours of it you can allocate towards exercising.
- Create your plan.
- Match your behaviors with your goal. It's simple. If you don't line up your behaviors with the goal you have in mind, then you're not going to accomplish that goal.
- Monitor your progress. It is especially important with weight loss programs to monitor your progress at least twice a week. However for strength programs, only measure your new strength a week after your program is complete.
- Stay positive. If you don't see any noticeable gains, don't be so short sighted. Look at the big picture, and how certain aspects of your fitness and health levels have improved.
- Give it time and don't give up.
Getting a Great Posterior
I don't think I'd really be doing my job if I didn't include a workout program in this article, so here's a simple program that I use with a lot of my clients who are looking to tone up their legs and glutes. My most recent client dropped from a size 12 to a size 8 in about 3 weeks using this and a proper diet. Without further ado:
Monday
- Lunges: 3x10
- Straight Leg Deadlift with Dumbbells: 3x15
- Wide-Stance Squat-Deadlift with Dumbbells: 3x12
Tuesday
- 15 minutes of light cardio preferably on an elliptical machine
Wednesday
- Lunges: 3x10
- Straight Leg Deadlift with Dumbbells: 3x15
- Wide-Stance Squat-Deadlift with Dumbbells: 3x12
Thursday
- 15 minutes of light cardio preferably on an elliptical machine
Friday
- Lunges: 3x10
- Straight Leg Deadlift with Dumbbells: 3x15
- Wide-Stance Squat-Deadlift with Dumbbells: 3x12
Saturday
Sunday
Note: A light walk or some form of
physical activity is encouraged even
on off days, however make sure
it is light!
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