1 Taking goal setting seriously
I don’t mean turning up every day at the gym and deciding
that you need to work your arms because they look flabby, or do thousands of crunches
because your tummy is bloated.
No, real goal setting takes thought, process and execution. I
recently listened to a motivational speech by gold medallist sprinter and ex-professional
athlete Derek Redmond, he gave an insight into how he set goals for winning
medals.
He used a 100 day goal setting pyramid to set overall goal,
performance goals and process goals using the SMART system – each goal should be;
Specific – Measurable –
Action based – Realistic – Time based
Going through this process allows you to sit down and really
think about what you really want to get from your training, what you can
actually commit to and keeps the targets short enough that you don’t get bored
and lose motivation.
For an example of how the goal setting pyramid looks, check
out my blog or email james@hutchisonpt.co.uk
and I’ll send you the document to use.
2 Seeking expert advice
This doesn’t only mean booking in sessions with a Fitness
Professional (although it’s a good option), it can mean talking to people who
have achieved what you want to, booking in on fitness seminars, reading blogs
from industry experts or watching fitness & nutrition webinars.
Whatever the source of expertise you seek out, it will always help you reach your goals
and break those training and motivation plateaus. Remember, it’s not a sign of
weakness to ask for help and I can tell you that even after 15 years in the
business I am still learning every day.
3 Taking their nutrition
seriously
It’s an old cliché that you can’t out train a bad diet, but I’m
afraid it’s totally true – especially the older you get. Whether your goals are
weight-loss, fat loss, muscle gain, performance or general health you need to
have more than a basic understanding of nutrition and I don’t mean calories in
vs calories out.
Do you know how
much protein you need? Do you know how
much carbohydrate you need for your goals? What about why fat is essential
in your diet, the best sources of nutrient rich foods or how to eat pre &
post workout?
Taking the time to seek out the information will empower you
with the tools to fine tune your diet in a scientific way and reap the rewards
in the gym as your energy levels sore, your recovery time improves and your
body functions in an efficient way.
4 Training at the correct
intensity
Now it’s very tempting for me to ask the question, “Are you
working hard enough?” In many cases this is definitely an issue. I see loads of
people in the gym getting sweatier walking up the stairs to the gym floor than they
do during their workout. How do they expect to change their physiques when they
refuse to get out of their comfort zone?
However, the correct intensity is dependent on your goals.
For example, if your goals are to increase your muscle size and strength then
going to a body pump class and doing high rep –low weight exercises isn’t going
to be effective regardless whether you feel “worked out” after an hour.
Referring back to our earlier goal setting post, be specific
with your goals and then you can be specific with your training and implement
the appropriate intensity.
5 Having rest days
I can’t emphasise how important this is, quite simply your
body needs recovery to change. Now, I’m not going to fall into the trap of
claiming everyone is overtraining, as even those of us who train regularly are
not anywhere near the levels of professional athletes who are pushing their
bodies to the limit day in day out.
However, if you are training hard and not seeing results,
then look at your rest and recovery procedure. Are you taking complete days
away from the gym? Are you getting regular massage? Are you learning how to use
a foam roller to break down muscle tissue? Look at your sleep patterns or even
how you are eating and drinking on non-training days.
If you are looking for real results then these factors can be
the difference between success and failure and let’s face it, what’s the point of
breaking a sweat and feeling pain in the gym if nothing is changing?
Stay healthy!!
