The 5 Rules For Muscle Building and Weight Loss
Rule Number 1 – Setting Weight Loss Goals and Muscle Building Goals
“Just give me the right exercises and the correct foods to eat will you!”
I know that’s probably what you’re thinking but Law number 1 of burning fat and/or building muscle is about something far more important than the actual physical exercises and yes, even your nutrition…because if you don’t do this properly, you might not even get out of the starting blocks!
Ever heard the saying “Fail to prepare, then prepare to fail”? This rings ever true if you are trying to build muscle or burn fat!
So, what I want you to do is take a day out..maybe even a week to prepare and think about what you want to achieve and write it down.
If you haven’t set yourself an attainable, measurable goal then you will always be in limbo and won’t EVER achieve anything truly significant in terms of muscle gain or fat loss.
So, how do we go about setting a goal? What is the best method?
There are many valid ways to set goals and I’m usually not arrogant or closed-minded enough to call any method of anything, “the best way”, but a solid and proven way of goal setting is to set yourself a SMART goal.
What does this mean and How Does it Help Me Achieve My Fitness Goals?
A SMART goal stands for five things and your goal must adhere to each of these five principles. They are as follows :-
S – Specific – Your goal must be specific! “I want to Build muscle” or “tone up” is NOT specific enough! How much muscle do you want to build? What do you want to look like?
M – Measurable – Your goal must be measurable! How much weight do you want to gain? How much weight do you want to lose? Put a figure on it. Example – I want to lose 10lbs or I want to add 2 inches on to my arms.
If your goal is not measurable, how will you know whether you are progressing towards achieving it??
A – Achievable – Is your goal achievable in light of your priorities and commitment levels? Be honest. This links in with the next letter…
R – Realistic – Is your goal reaslistic? If you set a goal to lose 20lbs in 1 week. That’s not going to happen unfortunately. Make sure the goal is possible.
T – Time Framed – and finally, put a target date on it! When do you want to achieve this by? This is a MUST do! Don’t be afraid to commit. This commitment will motivate you and is a commitment to yourself.
So, overall your goal must look something like this :-
“I want to lose 10lbs of fat by February 1st 2010 and reduce my waist measurement by 2 inches. I will achieve this by training 3 times a week.”
OR a muscle building example.
“I will add one inch to my arms, two inches to my chest and leg measurements in 12 weeks. I will do this by resistance training 3 times a week.”
Both of these goals adhere to the SMART goal setting way.
TIP :- I want you to write these goals down on a piece of paper or on a piece of card and hang it up somewhere where you constantly see it! “Out of sight, out of mind” – We definitely don’t want our goal out of our mind so keep it in sight!
Some good places are on the fridge and at your place of work (i.e your desk)
Set yourself a goal and become one of the %5 of gym members that actually achieve it! Shocking statistic! I promise you that if you set that goal, you’ll be able to break it down and take simple steps towards achieving it.
That concludes Law 1 which, believe it or not, is the most important rule and sets a great foundation for you to achieve great things! – It still doesn’t guarantee success as you need to have strong enough reasons to find the motivation to achieve your goal.
A good fitness program, such as the ones I recommend on this site, will cover this important aspect in great detail. It’s a part that most programs leave out!
Law 2 get’s even more juicy and we’ll talk about effective “Exercise Types” for weight loss and muscle building.
Stay Tuned and Thanks For Reading!
Click Here to Head Straight Over to Day 2 – Exercise Types (Don’t Do This Until You Set Your Fitness Goals!)