If you’re new to bodybuilding and you’re over 10% body fat as a male or 12% as a female, you probably want to cut down your body fat before maxing out those muscles and getting serious gains.
To do that, you’re going to need to make some lifestyle changes. I don’t know what changes to recommend since everyone is different but experiment a little bit and do some research, and just get it done. You will see results.
This post is a golden nugget of wisdom. Use it wisely: if you fail and fall off of the wagon at any point during your diet or exercise program, just get yourself re-focused and dedicated, and get back in there. You’re going to have good days and bad days, but as long as you stick it out you can rest assured that you will see results. Done.
Originally posted 2015-07-29 20:42:21.
SMART goals are used by businesses and smart people to set their goals in a way that makes those goals:
- Specific – goals are very specific and include detail of what, why, and how the goal should be accomplished.
- Measurable – goals should have tangible evidence of how to tell whether you’ve completed them or not.
- Achievable – the goals should be very possible and not impossible. If a goal is impossible it is likely to only discourage someone. If the goal is obtainable then the person achieving the goal may feel very proud of themselves once they finish.
- Results focused – there should be a clear explanation for why you’re completing the goal. Also, there should be a definite result from completing this goal that can impact you or your work.
- Time bound – there should be a set date for when you need to complete this goal. Your goal should have some urgency involved to its completion.
If you haven’t noticed yet, SMART is an acronym standing for specific, measurable, achievable, results-focused, and time-bound.
Not only are SMART goals a great way to accomplish things in your life or at your workplace, but they can also be very handy when you are wanting to make achievements at the gym. If you haven’t read my post titled “Victory From A Goal And A Direction And Why You Can Succeed” I highly recommend you click here because that post relates very closely to what I am about to talk about with SMART goals. Now, it’s time to explain why SMART goals are so important:
- They help give the driven a path to follow. Is your mind cluttered with all sorts of ideas of what you want to do? Then it’s good that you’re driven, but write out some SMART goals so that you can truly be successful.
- They raise your confidence! When you set small, achievable goals they will eventually add up and you will realize that you have achieved a lot more than you originally thought possible.
- Businesses have been using them for years! Do you want to try and reinvent the wheel or do you want to find what has worked for successful people for a long time already? Great, I know you made the right choice.
As I said earlier, you can apply these goals to fitness the same way you can life and work. Simply pick something and go for it! Here I’ll show you my current SMART goals on getting ripped in three months and this will give you the framework on how to write your own SMART goals:
- List the goal – My goal is to get ripped in three months!
- Be specific – I will achieve sub-10% body fat by February by eating at a small caloric deficit, intermittently fasting, and I am doing this because I want to feel good about my body and my health.
- Measurable – I will know how close I am to achieving a body fat % below ten by using a body fat caliper. I can also track my results using measuring tape and a scale to check my weight. There are also some clear physical attributes that will become noticeable as I obtain a lower body fat %.
- Achievable – The goal is very achievable. The average person can expect to lose about two pounds of fat a week and once I am lower in body fat I know that may slow down, so I expect to lose about two to three pounds of fat a week for a while. After those first two months, I expect to lose about a pound of fat a week resulting in that low body fat %. Plenty of people have done this successfully; it simply takes time and dedication to a healthy and balanced diet.
- Results focused – The benefit of accomplishing this goal is the fact that I will feel good about myself and I will build the values and confidence to achieve more SMART goals. As a result, when I move on towards my next goal of gaining lean muscle mass, I will have a lot more confidence in the fact that I can achieve the things I set my mind on.
- Time bound – The completion date that I have established is February. This puts a lot of urgency on me and a lot of pressure even if it is attainable. This urgency is a great thing though, because I am more likely to stick to my diet and work harder to achieve my goal in that set amount of time.
As you can see, I have a great framework for my SMART goals for fitness and I hope you decide to write some goals out for yourself.
Just use the same SMART goal template I taught you and do your best to achieve something because you’re smart and capable.
Originally posted 2016-04-25 01:37:39.