So with it being the time of year when new years changes and resolutions begin to from and people beginning to make changes to their lives, training and dieting seem to be some of the most popular resolutions. In this post I am going to discuss some of the main areas to focus on and how to make sure that this year you achieve your goals.
1. Clear Aim:
You must make sure that you have a clear aim in mind. Don't just say I am going to lose weight, or I am going to get stronger, or get fit. set yourself goals and a target. By aiming for specific things you automatically become more focused and when you achieve them you will become so much more motivated to keep going and ultimately succeeding in your aim.
For example I am entering a competition in April and have outlined my aims for it, to train 6 days a week and then take sunday as a rest and posing day, to get down to 5% bodyfat, and to make some lean muscle gains as I go.
2. Action Plan:
You need a plan. Its simple, no plan, no result. What you need to do is look at your aim and break it down into smaller manageable chunks, for example if you wanted to lose 2 stone before the end of March you have to aim to lose 3/4 of a stone each month, which is around 2 pounds per week. Then plan your training and diet around this. Similarly if you wanted to be able to bench press 100kg by march you have to look at what you are doing now and then design a plan that will help you slowly increase your strength over the next 3 months so that you achieve your goals.
3. Motivation:
This can be sometimes one of the hardest things to find. At the start it is easy, the whole new year, new me attitude drives you for a week or so and then it starts to burn out. So having something that motivates you to keep going is key. Firstly find exercises and a training style that will help you achieve your goals and that you enjoy, then find images, people or emotions that inspire you to keep working hard, it could be a sporting hero, a trainer or training partner, or just something like music. What ever works for you make sure to keep it handy and when you feel like giving in break out your motivation and keep fighting on. Sometimes it is good to enter a competition or have a specific important date like a wedding or formal or birthday that yo want to achieve your aim by, that way you cant just say I will start tomorrow or the next day because you are losing time to work for it because although you keep putting it off the date you picked keeps getting closer.
4. It takes time:
The first few weeks or months are the hardest, because you want the results so bad right away, but it takes time to get the body moving and responding to your training. You may get an initial push for the first week but after that it slows down for a while. Don't worry this happens to everyone but if you keep working hard you will begin to move towards your goals and soon you will begin to see the bog transformation that you wanted.
Imagine clay. When you want to work with it, at the start it is all cold and hard to move, and it takes time for the clay to warm up and become more malleable, that is your body when you start training, its cold and takes time before you can start to shape it and create what you want.
5. Progress pics and tracking progress:
This is an important step for everyone. If you want to lose weight or gain muscle it is hard for you to see the results as you see your body all day everyday so you don;t notice the small changes. However if you take a picture of yourself on day one, write down your age, weight and goals and save it. Then in two weeks take another picture and do the same thing again. In another two weeks do it again and then another two weeks after that. then get all the pictures out and compare them. the difference will amaze you and motivate you.
If you are aiming for strength write down the weight you use each week and the reps and sets you do, then after a few weeks look back and see the improvements, even if it is just a few extra reps or a slightly heavier weight it is still an improvement and if you keep working hard you will achieve your aims.
If you want to discuss your training or get personal training and diet advice form me feel free to contact me on facebook at www.facebook.com/kurtfitness or email me at kurtfitness@hotmail.com
1. Clear Aim:
You must make sure that you have a clear aim in mind. Don't just say I am going to lose weight, or I am going to get stronger, or get fit. set yourself goals and a target. By aiming for specific things you automatically become more focused and when you achieve them you will become so much more motivated to keep going and ultimately succeeding in your aim.
For example I am entering a competition in April and have outlined my aims for it, to train 6 days a week and then take sunday as a rest and posing day, to get down to 5% bodyfat, and to make some lean muscle gains as I go.
2. Action Plan:
You need a plan. Its simple, no plan, no result. What you need to do is look at your aim and break it down into smaller manageable chunks, for example if you wanted to lose 2 stone before the end of March you have to aim to lose 3/4 of a stone each month, which is around 2 pounds per week. Then plan your training and diet around this. Similarly if you wanted to be able to bench press 100kg by march you have to look at what you are doing now and then design a plan that will help you slowly increase your strength over the next 3 months so that you achieve your goals.
3. Motivation:
This can be sometimes one of the hardest things to find. At the start it is easy, the whole new year, new me attitude drives you for a week or so and then it starts to burn out. So having something that motivates you to keep going is key. Firstly find exercises and a training style that will help you achieve your goals and that you enjoy, then find images, people or emotions that inspire you to keep working hard, it could be a sporting hero, a trainer or training partner, or just something like music. What ever works for you make sure to keep it handy and when you feel like giving in break out your motivation and keep fighting on. Sometimes it is good to enter a competition or have a specific important date like a wedding or formal or birthday that yo want to achieve your aim by, that way you cant just say I will start tomorrow or the next day because you are losing time to work for it because although you keep putting it off the date you picked keeps getting closer.
4. It takes time:
The first few weeks or months are the hardest, because you want the results so bad right away, but it takes time to get the body moving and responding to your training. You may get an initial push for the first week but after that it slows down for a while. Don't worry this happens to everyone but if you keep working hard you will begin to move towards your goals and soon you will begin to see the bog transformation that you wanted.
Imagine clay. When you want to work with it, at the start it is all cold and hard to move, and it takes time for the clay to warm up and become more malleable, that is your body when you start training, its cold and takes time before you can start to shape it and create what you want.
5. Progress pics and tracking progress:
This is an important step for everyone. If you want to lose weight or gain muscle it is hard for you to see the results as you see your body all day everyday so you don;t notice the small changes. However if you take a picture of yourself on day one, write down your age, weight and goals and save it. Then in two weeks take another picture and do the same thing again. In another two weeks do it again and then another two weeks after that. then get all the pictures out and compare them. the difference will amaze you and motivate you.
If you are aiming for strength write down the weight you use each week and the reps and sets you do, then after a few weeks look back and see the improvements, even if it is just a few extra reps or a slightly heavier weight it is still an improvement and if you keep working hard you will achieve your aims.
If you want to discuss your training or get personal training and diet advice form me feel free to contact me on facebook at www.facebook.com/kurtfitness or email me at kurtfitness@hotmail.com
