Basics Fitness Goal for Setting and Motivation

June 10, 2023 0 Comments

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Now that you have a solid foundation for Cardio, interval training, strength training and workout plans, you will probably want to start a fitness program. Before you can develop a well-balanced Plan, it’s a good idea to have a clear understanding of your goal, how long it will take to achieve it and how you plan to follow your Routine. Read on for four steps to do all this and more.

Just getting started can be a major obstacle to committing to a fitness program. It may be useful to do a little “preparatory work” before taking any measures so that you feel well prepared. Here’s what fitness professionals recommend keeping in mind when you’re ready to start a new diet.

IF YOU ARE BRAND NEW TO FITNESS …

Start by finding a comfortable and accessible gym. “The hardest part is walking through the door and not knowing what’s going on within the confines of this gym,” says Zack Sparber, certified personal trainer at F45 Training. If the gym is not immediately welcoming, it is probably not suitable, he adds. There should also be someone to show you how to use the equipment, and if not, that’s a red flag, Sparber says.

IF YOU ARE EXPERIENCED BUT ARE PURSUING A NEW GOAL …

“When you change your goals, think about the habits and techniques you used to achieve your previous goals and apply them to your new goals,” suggests Tom Holland, exercise physiologist, sports nutritionist and author of “The Micro Workout Plan”.””Learn from what has worked for you in the past (and what hasn’t) to avoid the same mistakes and leverage your proven and successful strategies.”

IF YOU GET BACK IN SHAPE AFTER A BREAK …

Whether you have taken time out because life has gone crazy or because of an health-issue or illness, keep this in mind and settle with the fact that you cannot rush or pick up where you left off. “I’ve seen this too many times, and then these people are incredibly sore,” Sparber says. “If it’s so painful that you can’t even move, do you think you’ll go back the next day?”It’s quite unlikely. So accept the fact that you just have to start, and then increase things accordingly.

“Fitness goals are usually to look better, feel better and live longer,” says Holland. But there are a variety of ways to achieve this. Here are some of the most popular:

Fat loss

“This is one of the most common goals,” says Darin Hulslander, a certified strength and conditioning specialist who runs This is Performance. To clarify, fat loss and weight loss are technically different things. “Losing fat means losing body fat, not weight,” Huslander says. Most people who lose body fat end up losing weight, but it is important to lose fat rather than muscle, because muscle contributes to your lean mass and helps you burn more calories.

To achieve fat loss, you need a combination of training and proper nutrition. When it comes to training, you should think about incorporating a combination of resistance exercises, Cardio, fitness and non-training (such as taking the stairs instead of the elevator or parking your car further away).

“This is an ideal target for someone who is willing, willing and able to increase their exercise and make changes to their diet that lead to a calorie deficit,” Hulslander adds.

Muscle strengthening

Sometimes this is confused with fat loss. “You can gain muscle and lose fat, but it usually doesn’t happen at the same time unless you’re a beginner,” Hulslander says. This is a phenomenon also called body recomposition.

How do you know if this is the right goal for you? “If you want to gain serious muscle mass, look more toned and visibly stronger, or have specific focal points that you want to define more clearly, then Hypertrophy (muscle building) training is probably for you,” says Hulslander. “This is a good goal for someone who has already been doing weight training for at least 3 to 6 months, who is comfortable doing larger and more complex exercises (think squats, presses and deadlifts) and who can train 2 to 3 times a week to achieve effective Hypertrophy doses.”

Maximum strength

This is a performance goal, but you could also get muscle building benefits from it. “The size of the muscles complements the strength, because the larger the muscles, the greater the potential for maximum strength,” says Hulslander. “But you can also increase strength without increasing muscle mass!”In addition, maximum strength has a number of advantages, explains Hulslander: preventing sarcopenia (age-related muscle atrophy), preventing age-related metabolic disorders, preventing health-issue, preventing loss of bone density and building confidence.

Whatever your goal, there are a few general guidelines for successful goal setting that you should keep in mind.

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