Set Goals
- Write down your goals. Place them somewhere so they hit you in the face – reminders in your phone, on your bathroom mirror, etc. Have a nutrition based goal? Place your goal sheet in the kitchen so you see it when you are cooking or grabbing that extra snack before bedtime that isn’t necessary.
- Set a date. You have to set a time table on when your goal needs to be accomplished. Your goal cannot be achieved “whenever it happens.” A firm date is required.
- It has to be YOUR goal. Seems obvious but if you are chasing down a goal that someone else wants you to achieve then you are not going to have the passion and desire to push through the difficult and challenging times as you are striving to reach the goal.
Re-access Your Goals on a Weekly or Monthly Basis
You have to hold yourself accountable if things aren’t going well or if they need to be adjusted. Life happens. Jobs get in the way, kids get sick, you have inconsistent sleep, travel and the list goes on. It happens. Make program adjustments and continue toward your goal. “Small” victories are victories. They are worth celebrating on your journey toward your goal. Reward yourself on your path to a better you.
Train with a Partner Who is Motivated
[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]A kick ass training partner can be a gains changer. Don’t just train with your “buddy” to be nice, you need someone to push you. You need to hold each other accountable. Partners can assist by informing you when your technique is starting to regress that you weren’t aware of.They provide you with a spotter when you are trying to hit a big lift (which will happen more often when you start following these steps). You can learn from each other in a variety of ways with nutrition and mobility to assist recovery to a training idea sounding board to bounce ideas off of.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3362″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509562932738{padding-bottom: 20px !important;}”]
Do Not Be Afraid to Change Your Training Routine
So many people get in the habit of doing the same routine week after week, day after day. Variety is very important for long term success of improving your physical strength and overall health. It keeps you from getting bored with your training.
Monotony at the gym leads to lack of focus, which leads to lack of enjoyment and thus inconsistent gains. Ever add elastic resistance bands to the barbell when squatting, benching or pulling from the floor? How about interval sprints before an upper body lift? How about barefoot squats and deadlifts? Do kettlebell getups for a few minutes each side for a warmup to really activate your entire body. Finish a workout with 5 minutes of power yoga. You get the idea. Vanilla flavored training programs can produce great results when done with great effort, but adding in some creativity makes training more enjoyable.
Your “gym time” should be “YOU time”. It’s not often during the daily grind of school work, kids, jobs, cleaning the house, getting groceries and all the other errands that we have in life that we control exactly what we want to do. Your gym time should leave you refreshed and energized.
Keep a Training Journal
Example: If your goal is to improve your back squat from 250 pounds to 300 pounds while maintaining your current body fat levels in six months, then your journal should keep track of every squat session sets/reps/intensity and check body composition one time a month.
It can be that simple, it doesn’t need to be a time intensive part of your day. Keeping a journal makes the process rewarding for you as you evaluate your progress toward your goal of dominating the world with fitness achievements.[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1509565202057{padding-bottom: 20px !important;}”]
Take Pre/Post Photos or Performance Measures
[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”middle” column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][vc_column_text]Photo Shoot – Are you disappointed by your body weight? Can’t fit into the clothes from last summer? Want to get your body back after having kids? Disgusted with your strength levels? Guys, do you have a boiler that never existed 10 years ago? These would all be possible reasons to take some photos and motivate yourself. An honest self-assessment of front, side and back photos. No sucking in allowed! “Before” are the photos for motivation when you start. “After” are the photos that make all the sweat and sacrifice worth it.Performance Tests – If you are focused on improving your strength levels, fitness levels, 10k time, core strength or mobility then try these tests—Take circumference measurements of upper arm, chest, hips, waist, thigh and calves. Broad Jump or Vertical Jump to measure your lower body power. Plank holds for time. Farmers Walks with dumbbells where the total weight matches your bodyweight and see how long you can walk.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/2″ column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”3365″ alignment=”center” animation=”Fade In” box_shadow=”none” max_width=”100%”][/vc_column_inner][/vc_row_inner][vc_column_text]
Place “Exercise Time” In Your Weekly Schedule
Schedule it, just as you would for work, kids and errands….and stick to it. If you had a meeting scheduled with your boss would you skip it just because you didn’t feel like attending? Make it routine, make it a habit. Long term success won’t happen if you only workout when everything “feels great”. If it isn’t scheduled then other things during your day will pull you away from having your “YOU time”.
Join Exercise and Fitness Newsletters
Receiving information consistently that discusses topics that are related to your goals can help keep your eye on the prize. Automate it so you get daily or weekly motivational tips sent to you, whatever you need to be successful. It will help you educate yourself in the area of your focus and give you training tips to add to your workouts for continued gains.
Rest
WHAT? That’s right, beating a dead horse will not make it come back to life. When your body is fatigued you need to rest to allow your tissues and muscles to recover, rebuild and get stronger. How much rest? Everyone is different, based on your training experience and age. Listen to your body, maybe take a weekend or possibly an entire week? On “rest days”, eat healthy get good sleep and you won’t miss a beat. It will pay off in the long term.
