| Top 10 Tips For Reaching Your Goals! | | | | goals and how many calories you should be |
| Many people find it hard to reach their specific goals | | | | consuming on a daily basis. |
| for a number of reasons. Some give up after not | | | | Keep It Simple |
| seeing any gains and some can't seem to find the | | | | Making an elaborate plan may not be sustainable in |
| motivation. In any case, here are the top 10 tips on | | | | the long-term. Make sure you plan is as simple as |
| keeping to your regime and making sure you reach | | | | possible so you can stick to it day in and day out. |
| your goals. | | | | Many fad diets or workout regimes make sticking to |
| Set Realistic & Specific Goals, Aims & | | | | them almost impossible, but if your plan is simple, |
| Objectives | | | | easy to follow and easily repeatable you can be |
| - A goal is what exactly your plan to achieve. | | | | confident in your ability to reach your goal. |
| - Sets of aims are the things you expect to achieve | | | | Give Your Best In The Gym |
| along that way to reach your goal. | | | | If you are serious about doing you best treat the |
| - Objectives are the short-term things you want to | | | | gym as your place of work. It isn't somewhere to |
| achieve to reach longer-term aims and goals. | | | | socialize and talk to friends for 10 minutes between |
| An Example: | | | | sets. Get in the gym, work hard and intensely, do |
| - Your goal might be to gain 10lb of muscle in 5 | | | | you job and then leave. |
| months. | | | | Perform Exercises Correctly |
| - Your aims might include reaching personal bests in | | | | Make sure you use correct form and tempo in all |
| your bench press and squat and also eating a clean | | | | your exercises. Performing exercises incorrectly can |
| diet to reach your goal. | | | | lead to injury and inferior gains. As a guide most |
| - Your specific objectives may include trying to lift | | | | exercises should be quick on the concentric |
| more weight in each workout. | | | | movement (a count of 1) and slower on the |
| - Use The S.M.A.R.T Technique | | | | eccentric (a count of 1,2). |
| - Many training individuals use this technique to ensure | | | | Let Your Body Recover |
| their goals are within reach | | | | Over-training will completely stop your gains and lead |
| - Specific - Your goals must be specific to you | | | | to injury. Training muscles too often will not give |
| - Measurable - You must be able to measure your | | | | them enough time to recover or grow and lead to no |
| progress | | | | muscle growth. Training intensely 3-4 times a weeks |
| - Achievable - There is no point setting a goal to gain | | | | is plenty, any more and you will run the risk of |
| 30lb of muscle in 3 weeks; it just won't happen. | | | | training your muscles too often and not building any |
| - Realistic - Make sure you take into consideration | | | | new mass. You should also schedule a week off |
| your lifestyle and how much you can achieve | | | | every 10-12 weeks to let your body fully recover |
| realistically. | | | | from the onslaught. Remember your body recovers |
| - Time-Phased - Set a time frame for your goals; this | | | | and grows outside of the gym so it is important to |
| will make you concentrate fully on the matter in hand. | | | | rest. |
| Be Patient | | | | Be Consistent |
| Changing your body composition is not an easy task! | | | | One of the top tips is to be completely consistent |
| It takes dedication and motivation for extended | | | | with your plan. If you are not consistent with your |
| periods. If you are looking for a dramatic change | | | | diet and training you are not giving yourself a chance |
| within a few weeks you will probably be | | | | to succeed. You should stick to your plan seven days |
| disappointed, but be patient, if you are doing the | | | | a week and not three or four. Of course you can |
| right things your body will change. Many people give | | | | 'cheat' every so often, this will give you a break! You |
| up just as their body is changing and fail to see the | | | | can take one meal a week, or one hour a week to |
| real results that can be made. Having said this make | | | | do exactly what you want and eat exactly what you |
| sure you set your goals using the S.M.A.R.T technique. | | | | want! |
| Eat Smaller, More Frequent Meals | | | | Accept All Responsibility |
| Eating more frequent smaller meals will keep you | | | | If you haven't reached your goal be completely |
| from hunger pains and over-eating. Having 3 meals | | | | honest with yourself. Could you have done better? |
| daily can leave you hungry between meals and more | | | | Could you have tried harder? Could you have eaten |
| prone to snacking on bad foods. Eating smaller meals | | | | cleaner? These are important questions you must |
| also has smaller effect on insulin. This hormone is | | | | ask yourself so you can re-evaluate your aims and |
| important for nutrient deposition, but eating large | | | | take a step forward. |
| meals can spike insulin leading to possible fat storage. | | | | Always strive to do better and improve and only |
| Eat The Right Foods | | | | then you will be rewarded with the results you |
| Your diet is key to reaching your goals. Make sure | | | | deserve. |
| you research what foods are appropriate for your | | | | |