Do you know where you're going? Workout Goals

Now we're starting to get to the nitty gritty about working out here. My goal is to get you off to the right start so your foundation is sound so you have something to build on. That being said, one of the most common mistakes I see beginners make, is they get into gym with no solid plan of action and no workout goals.

What would hockey be without a goal? Or basketball without the goal? Or soccer without the goal? You get the picture. It's a meaningless activity without a goal.

If you don't have a goal in mind, what are you there for? "To get bigger" isn't a goal and it's very ambiguous. That could mean gaining 1 lb, or 5o lbs. Contrary to popular belief, weight training, like all major under takings, requires planning. I always say "Ambiguous goals produce ambiguous results."

First, decide to workout consistently for at least 90 days. I say 90 days because it's good for you to work in quarters, and 90 days is also the ideal time frame for you to see a significant difference. I know it can seem like a long time, but it only takes 21 days to create a habit, and only a 2 or 3 days to create a habit if you are serious about it.

Next, decide what you want to accomplish in that 90 days. What goals do you have in mind for each major muscle group? I like to use S.M.A.R.T. goals as a guideline for all my life's goals. It stands for Specific, Measurable, Achievable, Realistic, and Timely. The definitions vary from source to source, but that works for me.

So an example of a SMART goal would be one of my goals. I want to bench 250 lbs. by the end of my 90 days. It's specific because I didn't just say I want to bench "more" weight. It's measurable because it's an actual number. Again, not just "more" weight. It's achievable, because my max right now (1/16/09) is 230 lbs. So it's also realistic for me to increase my bench press by 20 lbs in 90 days. And it's timely because I put a time frame on.

So you get the picture. Do that for each body part. Next, you have to work out a plan of how to get there, and that's where this blog comes in :-) Next week, I'm going to lay out a workout plan for beginners.

Once you get that 90 day goal, break it down to monthly and weekly goals you want to obtain. It's necessary that you keep weekly progress toward your 90 day goal, or you won't know what you're doing. You have to take this thing in steps. I can't just workout blindly for 90 days and then go into the gym on day 90 and expect to bench 250 lbs. I have to keep track of what I'm doing. What's working and what's not, so I can adjust it to stay on target.

So you have a few mins of work cut out for you on this one. But I know only the serious people will do this, because it requires just that little bit of extra effort that separates the men from the boys. Until next time, Happy Lifting!

Mitchell

I Don't Feel Like going to the gym....

With the New Year upon us, many people are making resolutions geared toward weight training. But we all know the deal. Gym membership shoots up, but 90% of those people are out of the gym by the end of Febuary. Well I'm here to offer you a few tips that have kept me in the gym consistently for years. Consistency is the ONLY way to see results.

1. Find what motivates you.

This can be anything from better health to more sex, lol. If you're like me, a little guy that wanted to gain some weight, my motivation was to get people from calling me skinny. Once I saw how I looked in the mirror, a little vanity took over, and it snowballed. Comments from the ladies didn't hurt either.

2. Write out a goal sheet.

This is essential for any serious workout plan. And let's face it, you are serious about putting on some pounds. If not, you're just wasting your time. How much weight do you want to gain (be realistic) and by when? What are your targets on each machine at the end of 12 weeks? How many inches do you want to add to your arms, legs, chest, etc? Write these out and put them where you can see them everyday to remind yourself.

3. Go to the gym at least 3 times a week.

I go 4 times a week to get myself in a routine. If you're going at least 3 times a week, not only will your body get used to it, but your mind will also. You'll adjust your schedule accordingly subconciously because you know you have to go to the gym. It takes 21 days to create a habit. Get into this habit as soon as you can and you won't back down.

4. Find a running buddy.

For most people this is crucial. I'm a very self-motivated person, so I prefer to work alone, but you must be true to yourself. If you know you'll need someone to push you at first, then get someone. But don't let the fact that you can't find someone to go to the gym with you stop you! You have to be committed to your own success, but it helps if you have someone in your corner.

5. Reward yourself for staying committed.

Do something you enjoy after going to the gym or at the end of the week. This ties into what motivates your closesly because I get satisfaction from comments from my girlfriend or by seeing visible progress of myself. You may like to treat yourself to dinner or to your favorite park. It's up to you.

So I hope these were helpful tips for keeping you in the gym. As a weight training beginner, I understand the hardest part of any journey is the beginning. But once you build some momentum, going to the gym will become a natural part of your life, like it is for me. Until next time...Happy Lifting!

Mitchell