Setting goals to become super fit in the fastest time possible.

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Setting goals for exercise success.

Read this article and find out how to set goals to achieve your dreams.
Learn why setting goals is important for all aspects of your life.
Learn why having an exercise goal is crucial for total fitness.

Learn how dreams become reality if you follow 3 golden rules.

The purpose of setting goals should always be to improve the quality of your life. If the goals you have set won’t achieve this basic requirement then you should ask yourself why bother having them, after all a life without goals is normally a lot less hassle.

Yes it is true!

Just think about it for a moment, if you have no goals you are free to do what ever you want with your spare time because there are no deadlines to meet, no sacrifices to be made and no need to constantly demand more from yourself.

For some people this is how life should be. They are perfectly happy to drift along without ever setting a single goal and just react to what life offers them. There is absolutely nothing wrong with this because there is no right way to live that will suit all people.

It all comes down to what makes you happy. If going through life without ambition, dreams, or setting goals leaves you content then you have every right to live accordingly.

However, there are other unfortunate souls who could never settle for this kind of life. They need the challenge of setting goals to give their life a purpose. I am one of these people and I suspect if you are reading this article you are too.

We our the type of people who need to strive for more, we need to push are selves and conquer our fears and weaknesses to be truly happy.

We are like the warrior who needs a battle to feel alive. We simply must have dreams to chase and goals to aim for. So the most important question for us is not whether we should have goals but what is the best way of setting goals we can achieve.

The answer is to follow the three golden rules of setting goals.

Rule one is to know that before you can achieve any goal whether it is an exercise goal like losing weight or setting fitness records or a dream you have in another area of your life. You must first be exactly sure what your goal is so that you can put a plan of action in place to reach it.

So goal setting begins with having a dream or picture in your mind of something you would love to achieve. You should nurture this vision and fantasize about it until it becomes exactly clear what it is you want to accomplish. Once you have reached this point you can start to make your dream a reality.

The only advise I would give you whether your have an exercise goal or other dreams is make your goals big enough to challenge you. If they are not then what’s the point in aiming for them. Always be flexible in setting goals but never sell yourself short.

Remember you only get one life so dream big and go for it.

Rule two of goal setting is always be realistic. Yes have big goals but also be practical or you risk setting yourself up for disappointment because the goals you have set aren’t reasonable.

For example, if you are a 10 st man then setting goals like becoming the strongest man in the world is not being realistic. The reality is that there are men who weigh 3 or 4 times more than you and your body can not compete against such odds. It would be far wiser for you to set your exercise goal on becoming the strongest 10 st man in the world.

Rule three of succeeding is always break down the big goal into smaller ones with quick time frames to reinforce the idea of success in your mind.

If your overall goal is so large that it is going to take you years of planning, sacrifice and hard work to reach it you can soon end up feeling overwhelmed and disheartened unless you aim for smaller goals first.

So if you have goals that are big it is far better to think of the overall goal as the complete jigsaw and each smaller goal a peace of the puzzle.

For example, if you haven’t run since you were a child and you set yourself the challenge of running a marathon then you should break the challenge down into smaller properly planned exercise goals. If you do not then one of two things is likely to happen, either you will quit at some point during the course of your marathon because you aren’t fit enough to finish or even worse you will end up injured or in hospital. The point is in both scenarios you will not have reached your exercise goal because as the saying goes, You bit off more than you could chew

However, if the same person breaks down the same exercise goal into smaller more reasonable pieces then success is almost assured. All he or she would do is start by running let’s say one mile and build up from there until they can comfortably cover distances of 5 to 10 miles.

At the same time once a week they would go on a longer run increasing the distance by one mile each time. 24 weeks and 24 smaller exercise goals later you have someone who is more than capable of completing the course.

Conclusion

For those of us who have a burning desire to achieve and push what we are capable of to the limits, there is no option we simply must keep setting goals to feel alive.

The secret is to follow the three golden rules and remember each small step builds up until you have fulfilled your dream.

Finally

The most important part of setting goals is not the results that you achieve but the fun, pride and dignity in trying.

The man who breaks a sweat every day digging for gold to improve his family’s life is a winner whether he finds gold or not.

See how a friend called John changed his life by setting goals

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Facts on strength building

To build pure strength all bodyweight exercises have to be kept within the 1-6 repetition range.

Once you can do the required number of repetitions in an exercise change to a more demanding one

You can build strength and stay the same weight if that is your goal.

Strength training requires short workouts of no more than 30-45 minutes to be most effective.
Facts on muscle building

To build a combination of muscle and strength all exercises have to be kept within the 6-12 repetition range.

The best muscle building diet requires two grams of protein for every kilo of your bodyweight.

The quickest way to build muscle requires an increase in bodyweight.

Each muscle should be trained no more than once or a maximum of twice per week for best results.
Facts on abs building

Diet accounts for 80% of the success in building great abs.

You cannot spot reduce fat from any one area of your body or in other words you cannot pick and choose were to lose fat. It has to be done gradually throughout the whole body.

To lose weight eat 4 or 5 small meals a day with each meal containing protein. This keeps your metabolism high and stops your body going into starvation mode which is when it will store fat.

Do not lose more than 1 or 2 pound of weight per week.

The best three abs exercises are the dragon flag, full abs rollout and full hanging leg raise.

Sit ups and crunches are terrible fat burning exercises. You would have to do 1000 sit-ups every night for over 2 weeks to burn 1 pound of fat.

In one study on rats, one group was given all their food in one meal per day as opposed to the other group which had the same amount of food but in small meals throughout the day. The results showed that ones who ate all there food in one meal put on weight whilst the others did not.

Doing lots of cardio without muscle building will result in large muscle loss because your body will adapt to make the cardio easy by losing the heavy muscle. The result could be someone who has very little muscle but still carries some fat.

Exercises that are weight bearing like running and walking are better for burning calories than non weight bearing ones such as cross trainers and cycling.

Facts on flexibility

All workouts should begin with dynamic stretchinginvolving two sets of 10 to 15 repetitions of each movement used.

All workouts should end with a cool down of static passive stretching.

The quickest flexibility results are gained with isometric stretching.

Isometric stretching should be done towards the end of a workout and never more than 3-4 times per week.