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FITNESS TIPS FOR 11/19/2003
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Weight Lifting and Goals
Ooops! You Forgot Something That Is ABSOLUTELY CRITICAL
To Packing Some SERIOUS Muscle On Your Body!
by The "Muscle Nerd" Jeff Anderson
So I'm talking with my 16 year old son the other day, and that age-old
question pops into my head...
"Tell me...what do you want to be when you 'grow up'?"
I could see the light go on in his head. Going into his junior year in
high school, he'd obviously been thinking long and hard about
what he wants to do with the rest of his life. He nearly spit all over
himself as he blurted out...
"I want to own my own business!"
"Ok." I thought, realizing that this was going to be another one of
those teenage mental chess games. I naturally followed with...
"And just what KIND of business do you want to own?"
"I dunno, maybe something in the music industry...or something."
was his reply.
Hey, that almost seemed logical to me. I mean, he's a very smart
boy, (I'm sorry..."young man"), but I didn't really have any
expectations of him entering a courtroom wearing 4 earrings in
his ears, you know?
Anyway, on with the "chess game". It was MY turn to move. To
speed things up, the conversation went something like this...
Me: "What college courses are you going to need for this 'business'?"
Son: "College? I don't really know yet."
Me: "What kind of equipment will you need for your business?"
Son: "Hmmm...hadn't really thought about it."
Me: "Do you know of anyone in this business who can give you some
leads or advice?"
Son (ears perking up, victory is sight): "YEAH...Mike's brother's friend
has an uncle who once did security for 50 Cent!"
(I wasn't sure if '50 Cent' was a singer or if it was how much this
"uncle" was paid for his security work.)
Me: "And why exactly do you want to own your own business?"
Son: "So I can have a big house and a 'tight' car with a 'thumpin'
stereo system."
Well, who am I to judge another person's goals. And in case you
haven't been paying attention...
GOALS are what we're talking about!
You see, as incomplete as my son's plan may seem, it's EXACTLY
how I see most of the bodybuilders in today's gyms approach their
bodies.
Guys forget that if you want SPECIFIC results, you need a SPECIFIC
plan. Yet how many of you TRULY have a complete road map to
reaching your overall fitness goals?
Check out these 5 ESSENTIAL ELEMENTS of proper goal setting and
see how you stack up…
1. Long Term Goal
What do you hope to accomplish over the long haul? (And by "long
haul", I mean 1-3 years.) This is your long term "destination" that '
will help you determine the intermediate steps you'll need to pull off.
Tip: Make your goal REALISTIC! A body like Arnold's didn't happen in
1-3 years! For an average bodybuilder following an average workout
program, you're probably looking at 1-2 pounds of muscle gain a
month. (By the way, if you're looking for ABOVE average gains, check
out my Optimum Anabolics program. Yes, that's a shameless plug!)
2. Short Term Goals
On your paper, write down where you'll need to be at 30, 60, and 90
day intervals in order to reach your ultimate goal in Step 1.
For example, if you want to increase your one-rep max on the bench
press by 60 lbs over the next year, all you need to do is add 5
pounds per MONTH to reach your end goal. That sounds realistic
doesn't it?
3. Benefits
For you to stay committed to your goals, you need to keep in mind
what your ultimate payoff will be. It should be SPECIFIC and don't
worry about any textbook answers…it should ALSO be PERSONAL.
For example, maybe if you're looking to lose bodyfat, ,maybe the
benefits are "seeing your abs once again, looking better in your
clothes, better health, lower risk of heart attack, going shirtless
on the beach this summer, etc.!"
4. Rewards
You absolutely MUST reward yourself along the way for
accomplishing your short term goals and ultimately your long
term goal. The trick here is to ONLY reward yourself if you
actually MEET your goals. No cheating or it won't be the
motivator it's meant to be.
Here's an example I set for my own goals...
If I meet each 30 day goal I set for myself, I buy myself a new CD
for my workout (I even promised my son I'd give '50 Cent' a try if I
met my goals half way through the year!) Then, if I've meet my 1
year goal, I plan on buying a brand new MP3 player as a reward...
but ONLY if I meet my goal!
5. Action Plan
Now it's time to put your plan into effect. Find a fitness program
that's designed to help you accomplish your goals (hmmm, like
Optimum Anabolics perhaps?) and plan out EACH DAY of your
workout.
Stick with it, stay COMMITTED, REWARD yourself along the way,
and you'll have that UNFAIR ADVANTAGE over all the other guys
wandering aimlessly through their workouts at the gym!
Editor's note: Jeff Anderson better know as the "Muscle Nerd"
is the author of "The Optimum Anabolics Program".
HOW TO SHOOT MUSCLE-BUILDING HOMONE LEVELS THROUGH
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