Continued from page 1
Challenging, but attainable, that is. A goal of a 50 pound increase on your bench press max in 12 weeks would be a challenging goal, but also one that is possible.
However, setting a goal of bench pressing 300 pounds in 4 weeks when you currently bench press 75 pounds will do nothing but set you up for failure and frustration.
Obviously, weight loss is on minds of many people, which is why so many fall victim to promises like "lose 30 pounds in 30 days without getting hungry and without exercising."
As a reader of this newsletter, you know that above is neither timely nor realistic. But many people do fall for such things because they want results NOW! They are setting themselves up for failure. Please don't join them.
The T stands for Timely. If you do everything previously mentioned, it's still not enough. You must give yourself a deadline to achieve your goal. More importantly, if your goal is attainable and realistic, but also long term, break it up into smaller goals.
If you wish to lose 75 pounds, start with losing just 10 pounds in 2 months. Reaching that goal will motivate you further and before you know it, enough time has passed that you've lost 75 pounds.
But if you focus solely on losing 75 pounds, which could take a year or more to accomplish, your motivation and discipline could wane, and you could fail to follow through on what you need to do to make your goal a reality.
Making goals timely hold you accountable and creates a positive sense of urgency. You may think twice about eating that piece of cake when you know you are having a body composition test and pictures taken in 2 weeks.
In addition to getting smart, celebrate your successes. And I don't mean that you should allow yourself to dust off a gallon of ice cream in one sitting because you lost 10 pounds. That would be self defeating.
But you could treat yourself to a movie, or a pair of jeans you've had your eye on, or an extra hour of sleeping in on weekend. Don't sabotage your wonderful efforts by giving yourself destructive rewards for accomplishing your goals.
Gregg Gillies is the founder of http://www.buildleanmuscle.com His articles have appeared in international publications such as Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine. Check out his site http://www.buildleanmuscle.com