GOAL SETTING

GOAL SETTING   


Goal achievement, especially when it comes to health and fitness, can be a mystery. Most of us have no trouble with Step 1 (Setting the Goal). Setting a goal is the easy part, it’s those other steps that can be a puzzle. But you can turn achieving your goals into a science with the right strategies. Here are a few of our favorites:

DO create a plan. DON’T wait for “someday” to roll around.
Setting the goal is just the first step. Know where you’re going, what resources you’ll need, who can help and – most importantly – what Plan B is when life throws a monkey wrench into Plan A.
VİDEO ! DO start small. DON’T focus on too many things at once.
Try focusing on one goal at a time. Use a small goal that you know you can do each day for the next two weeks, like getting up without the snooze or drinking eight  cups of water. Build that first habit to boost your confidence and pick up speed.

DO write it down. DON’T forget to give yourself a deadline.
Deadlines turn wishes into goals. The act of writing down your goal is powerful enough to keep you committed and focused. Better yet, find a visual that represents your goal or how your life will be different. Seeing it makes it seem more possible.

DO be specific. DON’T deal in absolutes.
Avoid the words ‘some’ and ‘more’, as in “I will get SOME exercise” or “I will eat MORE veggies.” It leaves too much wiggle-out room. Deal in measurable things that you have control over. And never say ‘never’ or ‘always.’ All or nothing is a common attitude that leads people back to bad habits.

DO leave room for failure. DON’T expect perfection.
Persistence is key. Accept the fact that you might not make it on the first try. In a recent study, only 40% of people who successfully followed New Year’s resolutions did it on the first try; 17% of resolution achievers took six or more tries before they got it right – but they did get it right.
VİDEO ! DO track your progress. DON’T fool yourself into failure.
Memory can be pretty selective. It conveniently forgets that extra brownie while remembering activity that never happened. The only way to know for sure is to track goals regularly with a checklist or journal.

DO reward your success. DON’T beat yourself up over failure.
This is the step that trips up most people. Negative reinforcement is all around us, telling us every day what we’re doing wrong. This is not the approach to take to succeed with your goals. Why not focus on what you’re doing right instead? If you take a step back, learn from it and take two steps forward.

DO find a support system. DON’T try to do it alone.
A goal buddy can make all the difference this time. People that can help are all around you – on the SparkPeople support message boards, at work, even in your own family. Just add one person to your support group, and you double your motivation, double your energy, double your commitment – and double your FUN.   
VİDEO !

SET POINTS

SET POINTS      


As if it’s not hard enough to lose weight and keep it off, now we know that many of us must contend with battling our “set point” too. The set point theory was introduced by a group of researchers in 1982. The basic premise of the theory is that the body has a built in weight regulating mechanism, largely genetically determined, that will tend to keep your weight in a physiologically established comfortable range.

Many dieters contend with trying to drop weight beyond their bodies’ set point after following a healthy diet and exercise regimen for a time. Initially, for most, body weight will come off steadily and easily when following a reduced calorie diet and exercise program. However, for those of us with genetically determined set points beyond our desired weight goal, losing beyond this weight plateau can be quite challenging.

How the weight set point works

One premise of set point theory is that after the onset of adulthood the body will maintain a constant level of body fat. This involves a complex set of interactions between the brain, nervous system and the fat cells. This communication can cause a reduction in metabolism when the fat cells signal that too much fat has been lost during a period of dieting and/or exercising. On the converse side, the brain can also be signaled to minimize hunger and eating when the fat cell build up extends beyond the comfortable set point level.

HAVE SMALL CHANGES

                        HAVE SMALL CHANGES  


       Your diet is not perfect and if you are like most people, it is far from it. You know that cherry cheesecake that you ate right BEFORE dinner was not a good idea, but what else goes good with pizza and beer?

     Diet is Very Important
       To achieve your goals in bodybuilding and/or fat loss, you must have a near perfect diet. Eating should be viewed as something that is not just a side part of bodybuilding, but a major part of it. The truth is that you can’t get half the results no matter what workout program you are following if your diet is a stinker. There are no two ways about it.


       So what do you do about it? Empty all your current food out of your cupboards and refrigerator into the trash and replace it with tofu? Don’t worry, it does not have to be that hard. The easiest way to acheive your goal of perfect nutrition is to take BABY Steps. The main idea of BABY Steps is that you slowly replace the bad foods that you are currently eating with better foods. The change will be so small each week that you won’t even notice it. All you will notice is the ripped abs and huge biceps that suddenly came out of hiding!

     Use BABY Steps

      Follow these example BABY Steps to get you started:

      Drink skim milk. Ugh! Skim milk is sick… right? If you are currently drinking whole or 2% milk, you probably think so. It is just too hard for you to drink white water. Understand that by drinking even 1/2% milk over skim milk gives the average person hundreds or thousands of extra grams of fat
per year! This can add up to extra pounds of fat each year! It has to go somewhere…

      Make it easy on yourself. If you are drinking whole milk right now, immediately move down to 2% milk. The first week or so you may notice the taste difference a little, but your body and tastebuds will adapt. You will enjoy 2% just as much as you used to like whole milk. I promise you that this

TO GAIN MUSCLE MASS

                                 To Gain Muscle Mass        

     There are many factors to consider when you want to know 

how long will it take for you to 

gain and build muscle mass. Questions like are you eating 

enough and the right nutrients to 

accelerate muscle growth, are you exercising correctly and 

regularly and do you have the 

genes for quick muscle growth need to be addressed.

BUILD MUSCLES

 A well-planned exercise routine will not only help you replace fat with muscle, it will help you gain strength and flexibility.  

Abodybuilding exercise plan also bone 
strength, and lowers blood pressure. 
Whether you are a professional bodybuilder
 or you just enjoy hitting the weights hard
 at the gym, setting a goal for your
 bodybuilding exercise plan will help
 you achieve maximum results.
 Remember to make your goal