Set Realistic GoalsI’m going to be very honest with you. Setting goals is just as important as your diet or your training routine. You see, without the focus that a goal provides, the energy of the mind is scattered. Once your mind loses it’s focus, it becomes lazy and confused. Once this happens, you start to form bad habits and you seriously start to think of giving up. Successful athletes know the importance of setting goals. By setting goals, you give yourself a clear direction and the motivation to achieve success. Goals build confidence and charge up your mind with energy and will. Setting realistic goals help you overcome tough times because you can see that your efforts are a part of a much bigger picture. The real magic of goal setting is seeing how each hard working training session brings you closer to your goal. Each day brings you closer to your goals and this helps you from getting discouraged when you hit sticking points in your training. For me, goal setting makes all the different in the world. If I simply show up at the gym to train legs with no clear direction in my mind, it’s a complete waist of time. Why? My mind has no clear objective and it relates this information to my body which in turn, shuts off my motivational factors. My desire to reach a certain level of satisfaction isn’t there. Only when I set a direct goal will my mind and body works as one to reach that goal. Let’s say, I set a short term goal to squat 400 pounds in two months. This clearly outlines my overall direction and sets the tone for my training. In order for me to reach this goal, I need to set immediate goals prior to going to the gym. This way, I know exactly what I need to do, each and every time I go to the gym. My sole focus in the gym is to reach that immediate goal and I know, that once I reach that small goal, it brings me one step closer to squatting 400 pounds. I know this because my mind becomes more focussed and my body is prepared to go forward. You always need a specific target to shoot for, something you can clearly see in your mind. Once you can do this, you will see your gains increase. Looking at the big picture and breaking it down into small mini goals will help you achieve your muscle building goals. It's very important that you identify your goals and periodically monitor and adjust your goals on an ongoing basis. I suggest breaking your goals down into long (4 to 6 months), short (1 to 2 weeks), and immediate term goals. Make sure your goals are realistic. Record your goals and keep them in a handy place where you have constant access to them. Give yourself a goal for the next four to six months. Make sure your long term goals are realistic. Trying to win the Mr. Olympia body building competition in the next 6 months is not a feasible (unless you are already a top bodybuilder) goal. Although this may be a very long term goal in the future (8-15 years). You will have to judge for yourself what's feasible. For me, I wanted to add 25 pounds to my shoulder press in 3 months (which I did). If you are just starting out, I recommend that you set moderately challenging goals. If you happen to reach your goals sooner than expected, choose more ambitious ones. Here are some examples of long term goals: • reduce your body fat percentage by 4 percent in 12 weeks Record your long term goals on a long term goal sheet. You want to make your goals realistic and attainable. Assess your progress on a weekly basis using the short term goal sheet. I usually set up my long term goals once and stick them in a binder and adjust on a weekly basis using my short term goal planner. In order to stay motivated, you need to feel a sense of accomplishment. Six months is a long time to wait for feelings of success. For example, when I wanted to improve my squat by 50 pounds, I started by setting short term goals by adding 15 pounds every other week. Set short term goals for one week to one month. Here are some examples: • Use the stair climber three times this week for 30 minutes each time Record your short term goals in a short term goal sheet. You want to make your goals realistic and attainable. Update your goals on a weekly or bi weekly basis. The best time for me to update my goals is on a Sunday. I plan my goals for the following two weeks and update my goals on the following Sunday. These goals are every day/workout goals. This way, you know well ahead of time, what you want to do when you approach your exercises. Here are some examples of immediate goals: • Stretch for 10 minutes before your workout You should be thinking of these goals constantly and getting them down on paper. I like to plan my immediate goals on my lunch breaks at work. This way, I know what to strive for in my workouts. I’m not a proponent of spontaneous workouts. Some people don’t know what there going to train until they get to the gym. This doesn’t work for me because I need to know what needs to be done and accomplished in a workout. You’ll find that planning your workouts and goals ahead of time gives your better direction, discipline and motivation. I think it's wise that you reward yourself for reaching your goals. If for example, you reduced your body fat percentage by 4 percent, go out and buy yourself something nice. If you reached your short term bench press goal, go out and get a massage or buy yourself those nice pair of shoes you’ve been looking at. If you just completed a personal best squat, go out and get yourself a new sweat suit. Reward yourself for a job well done. You want to make your goals realistic and attainable. These goals are very short term and should be adjusted every other workout. It’s important that your set goals and monitor them on an ongoing basis. You want to clarify why you want to build muscle and strength. Maybe you’re tired of being skinny, maybe you want to look better for the summer, whatever your reasons, make sure you clarify your goals and you will see an immediate improvement in the gym. All the best, Blake |