Do you know Fitness Foundations: Motivation and Goal Setting? You’ll undoubtedly want to start a fitness program now that you have a strong basis in cardio, interval training, strength training, and training planning. It’s wise to have a clear knowledge of your objective, how long it will take to attain it, and how you plan to maintain your routine before you can put together a comprehensive strategy. To learn how to achieve all of that and more, continue reading.
Getting started with a fitness program might be really difficult. Before acting, it may be beneficial to do some “pre-work” to make you feel well-prepared. Here are some considerations that fitness experts advise you to bear in mind before beginning a new routine.
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- 1 IF YOU’RE BRAND NEW TO FITNESS …
- 2 IF YOU’RE EXPERIENCED, BUT PURSUING A NEW GOAL …
- 3 IF YOU’RE GETTING BACK INTO FITNESS AFTER A BREAK …
- 4 FAT LOSS
- 5 MUSCLE GAIN
- 6 MAXIMUM STRENGTH
- 7 BREAK GOALS DOWN INTO SMALLER GOALS
- 8 BE REALISTIC
- 9 USE EXCESSIVE MODERATION
- 10 ADD VARIETY TO YOUR PROGRAM
- 11 COLLECT DATA
- 12 LOOK BEYOND AESTHETICS
IF YOU’RE BRAND NEW TO FITNESS …
Motivation and Goal Setting
Find a gym that you feel at ease in and that you can approach first. Zack Sparber, a certified personal trainer with F45 Training, says that entering a gym without knowing what happens inside is the hardest part. He goes on to say that if a gym doesn’t make you feel welcome right away, it’s generally not a good fit. Additionally, someone should be available to show you how to operate the equipment; if not, Sparber thinks that’s a warning sign.
IF YOU’RE EXPERIENCED, BUT PURSUING A NEW GOAL …
Tom Holland, an exercise physiologist, sports nutritionist, and author of “The Micro Workout Plan,” advises, “If you are switching goals, reflect on the habits and tactics you applied to attain your former goals and adapt them to your current one.” Learn from your prior successes and failures to prevent repeating them and to make the most of your tried-and-true winning tactics.
IF YOU’RE GETTING BACK INTO FITNESS AFTER A BREAK …
Whether you took time off due to a hectic schedule, an illness or injury, or another reason, accept the fact that you cannot go back right away and continue where you left off. According to Sparber, “I have seen this happen far too frequently, and then those people are beyond sore.” “Do you think you would go back the next day when it is so awful you can’t even move?” It’s quite improbable. Accept that you will need to start out slowly and then pick things up as needed.
According to Holland, the main motivations for exercising are to look better, feel better, and live longer. But you may accomplish that in a number of different ways. Here are a few of the most well-known:
This is Performance’s Darin Hulslander, a qualified strength and conditioning consultant, argues that this is one of the most popular objectives. To be clear, losing fat and losing weight are two distinct processes. Huslander clarifies that “fat loss involves reducing body fat, not weight.” The majority of people who reduce their body fat do lose weight, but it’s important to lose fat rather than muscle because muscle increases your lean body mass and increases your capacity to burn calories.
You’ll need a combination of exercise and a healthy diet to lose fat. You should consider combining resistance training, cardio, conditioning, and non-exercise activity into your training regimen (like taking the stairs instead of the elevator or parking your car further away).
Hulslander continues, “This is a perfect objective for someone who is ready, willing, and able to increase their mobility and make dietary modifications that result in a calorie deficit.
Unless you’re a rookie, Hulslander says, “you can grow muscle and reduce fat, but it doesn’t usually happen simultaneously.” The term “body recomposition” also applies to this occurrence.
How can you tell if this is the best objective for you? Hypertrophy (muscle gain) exercise is probably right for you, according to Hulslander, if you want to add significant muscle mass, look more toned and physically stronger, or have certain areas of focus that you want to be more clearly defined. “This is a fantastic target for someone who has been resistance training for at least 3-6 months, feels confident completing bigger, more compound movements (think: squats, presses, and deadlifts), and can train 2-4 times per week in order to achieve this goal,”
Although you may also benefit from muscular gain, this is a performance aim. According to Hulslander, “Muscle size complements strength, as the larger the muscles are, the greater the potential for maximal strength exists.” However, you can also build strength without gaining weight.
There are a few general rules for effective goal setting that you should be aware of regardless of your aim.
BREAK GOALS DOWN INTO SMALLER GOALS
How many losing 50 pounds in a year look, for instance, in six months, three months, or even one month? Smaller goals aid in achieving larger-scale objectives, according to Hulslander.
According to Hulslander, “losing 80 pounds in a year would technically be achievable for some people, but it could take very rigorous training and long spells of intense dieting to achieve, and may not be optimal for a beginning.” Consult a competent specialist, such as a trainer or nutritionist, if you’re unsure whether your objective is attainable.
Setting a deadline for your goal can hold you more accountable and give you a clear sense of completion. What is thus feasible?
- Fat loss: You can expect to lose between 1–3% body fat in a month as a starting point, Hulslander says. “But fat loss is never linear and many things like stress, lifestyle and hormones can change how our body defines a true calorie deficit,” he adds. Some people may take more or less time to reach their goals.
- Muscle gain: Males can gain anywhere from 1–3 pounds of muscle per month, while females can gain 0.5–1 pound a month, on average, for a beginner-to-intermediate lifter, according to Hulslander. This also requires being in a calorie surplus or eating more than your maintenance calories, as well as a solid lifting program.
- Maximum strength: Here, goals are often defined as a one-rep max, of the maximum amount you can lift in one single repetition.” For this goal, bigger increases usually take place in the first six months and then become more nominal after that,” Hulslander says. So, shooting for a specific one-rep max within a six-month timeframe is realistic for most people.
Many people rely on motivation and willpower to help them achieve their goals. But these are both limited resources. Here’s how to motivate yourself even if you don’t feel like exercising.
USE EXCESSIVE MODERATION
Motivation and Goal Setting
According to Holland, consistency is the key to success. Most people give up just as they begin to notice benefits. Consider practicing what I refer to as “extreme moderation”: doing a lot of little things. If you just give it time, small, regular steps will lead you to your desired outcome.
ADD VARIETY TO YOUR PROGRAM
Boredom is averted by variety. Sparber advises adding just enough variation to prevent boredom after a month, but not too much that leaves you unsure of what to do the following day. It’s a good idea to combine different workout styles, he continues. For instance, you might alternate your weekly HIIT session with a set solo regimen in the gym.
In addition to your main objective, consider how you may measure your secondary objectives, such as having more energy and sleeping better. Find additional ways to gauge progress besides the main objective, advises Hulslander, and it’ll work wonders for compliance and motivation. “Even if you’re rating your energy levels from 1 to 10 each day, find other ways to gauge improvement,” she says.
LOOK BEYOND AESTHETICS
Having an objective related to aesthetics is acceptable. But even when you’re facing some internal resistance, remembering that exercise promotes health can keep you going. The fact that the scale isn’t moving or your appearance isn’t changing, while weight loss, fat loss, and muscle building are all admirable objectives, Holland argues, doesn’t always mean that your activities aren’t producing results. “Exercise has benefits that you can’t see on the scale or in the mirror, such as improved heart health, blood chemistry, and mood.”