Ever rushed to get to the gym and suit up, all the while knowing you don't have clearly defined goals. So, you stretch, do some cardio, maybe a few lifts & other exercises just because you wanted to "get in a workout?" Although it may seem ok, there is something wrong with this type of agenda. I used to do this all the time and now I refer to this behavior as "Pavlovian Fitness." The mindset sounds like this: I'm spending my time and working up a sweat...I hope my body will eventually mysteriously morph itself into some sort of desirable looking physique somehow. We have to set goals otherwise we wonder through workouts aimless, slobbering like Pavlov's dog hoping six-pack abs will magically form themselves on our stomachs.
The good news is your making it to the gym and putting forth effort. The bad news is a lot of misdirected time and energy with little or no ROI.
What do we do to fix this?
By creating targets!
Like Zig Ziglar always says, "You've got to have goals!"
To create specific goals we start by brainstorming about what we want and what we don't want.
What would you like your body to look like?
What would you like your body not to look like?
What would you like your body fat percentage to be?
How much would you like to weigh?
What measurements do you want for your waist, hips, thighs, calves, arms, chest, & biceps?
What else would you like to improve upon?
Next, develop a baseline so you can measure progress:
What is your current weight?
What is your current body fat percentage?
What are your current measurements for your waist, hips, thighs, calves, arms, chest, & biceps?
What else would you like to create a baseline for?
Next do a quick check to see if your targets are really attainable:
Explain why you want your body weight to be___, your body fat to be___, measurements to be_______________________, misc__________.
How will you accomplish this?
Now establish some relevance:
How important are hitting these targets to you?
How will hitting your targets impact your life?
Now create timelines for your targets:
When are you going to get started?
How much weight will you lose/gain per week, month, year?
How much will your body fat decrease/increase per week, month, year?
How much will your measurements decrease/increase per week, month, year?
What else will you improve upon each week, month, year?
Lastly, let's discuss how important it is to have a workout program and log book.
It's time to stop guessing, winging it, and just going through the motions! If you're avoiding tracking your workouts then your probably AVOIDING good results. Having a clear and purposeful workout program in place is the only approach that works!