Search
Exact matches only
Search in title
Search in content
Search in excerpt
Search in comments
Filter by Custom Post Type

How to Achieve Your Fitness Goals

how to achieve your fitness goalshow to achieve your fitness goals

What to know How to Achieve your Fitness Goals? “Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.” —Pablo Picasso

 

1. WORK WITH THE END VISION IN MIND – FOCUS ON SUCCESS

Beginning with the end in mind is a key first step in goal setting. If you are the programmer, write the program, says goal expert- Stephen R. Covey. Goals help us to focus, and the quality of our attention is enhanced by a having a goal so fun and interesting that we can’t help but make it a success. Let’s say, you want to organize your workspace so that everyone is inspired to do their best work. The in-between steps: such as ergonomic concerns & planning comfortable lighting, by themselves can seem mundane, but joined together they form a larger accomplishment which will appear more of an achievement. Fitness is the same; you must start off putting basic parts of a plan together. Before long you will feel and also see improvement before your very eyes. Focus on success & keep in mind how you want things to end up. Soon enough you’ll be successful.

— name the accomplishment

— give your goal a title

— Identify the schedule for what needs to be done by when

— how would you like things to end up.

— identify the positive reasons for pursuing the goal

 

2. RAISE THE BAR – SHOOT FOR THE MOON

Define greatness, challenge your limits, double the goal, or try something new. These are just some of the sentiments that put our plans into action and move us towards revolutionary results. Look around and see the very essence of regular activities being tested and re-imagined. Examples could be schools re-defining Physical Education by bringing in activities ranging from kickboxing to more unusual offerings like tai chi and yoga. Raising the bar on a project can simply mean taking one extra step, having an allegiance to a weird idea, or devoting to a regular practice. Commit to a goal in a meaningful way, personalize it & make it your own, and then watch an otherwise sleepy project wake up and give way to a new found energy, creativity and distinction. Shoot for the moon. Even if you miss, you’ll land among the stars.”

— double the goal

— challenge the limits

— create a regular practice

— raise your standards, values or beliefs

— make it a game

 

3. GO THE ROUTE OF LEAST RESISTANCE.

Sometimes a goal deserves a break. TIME magazine reported that after 8 hours of sleep you’d be more than twice as likely to find a shortcut for solving a problem. Suggesting that taking it easy is good for the brain, and what’s good for the brain is good for the overall psyche and soul. Are you doing too much, not getting nourished and being exhausted? Well, perhaps its time to consider another path. Don’t re-invent the wheel. Pick up a book written by an expert, join a group that’s geared around your project, sign up for an informational newsletter, or ask someone to buddy up & help. For instance, if I was writing a fitness plan and struggling with a self-imposed deadline, I could simplify my goal by breaking it up into smaller deliverables. Another over-looked shortcut is to consider smaller steps. The smaller the increments, the easier the goal. Deng Ming-Dao, writes in EVERYDAY TAO, An inch in one direction, then an inch in another already makes a span of 2 inches. Gradually we can improve on that. Go the path of least resistance; it’s a gift of energy and you will eventually find how to achieve your fitness goals.

— don’t reinvent the wheel-find someone who’s done it before

— slow down or change the pace

— keep to minimum daily standards

— write all plans down, so you don’t forget.

— the smaller the increments, the easier the goal

Overall remember to stay positive and keep consistency in what you are doing.

Hope this helps and happy training!

 

Further Reading: 5 Easy Ways to Boost your Metabolism

Wikipedia: Goal Setting

Dumbbell Exercises for Beginners

dumbbell exercises for beginnersdumbbell exercises for beginners

Many people starting an exercise routine don’t know where to begin. We put together a short list of a few simple dumbbell exercises for beginners to try. Everyone has to start somewhere so we’re going to outline the basic lifting exercises that you can start with just some basic dumbbells.

When you’re a beginner starting out on an exercise routine, the main aim is that your weight training must lay a solid foundation for the future. Over time you will be able to build your body and increase the intensity of workouts. There are so many complex components to a successful gym and health regime; here we’re going to focus on the basic weight training movements to get you started and on the road to success. Over time you’ll need to bring together all the elements that impact a healthy routine such as nutrition, recovery and of course choosing the right gym exercises is crucial. For this article, we’ll outline the dumbbell exercises that will enable beginners to start to develop the general strength and body conditioning needed to then progress to more complex levels of weight training.

Initially, beginners should aim to complete three sets of ten to twelve reps. After several weeks, when you’ve developed sufficient control and basic strength, experiment with one set of seven to ten reps to failure. This lifting to failure will maximize your muscle growth and give you the motivation to move on to the next stage of development. After 6-8 weeks you’ll likely find that using these limited pieces of equipment is restricting. In a series of later articles, we will be putting together a more complex muscle boosting training program that utilizes other equipment to take you to the next level of your training. For the first month, get to work with these exercises so you can start to build a base and get used to working your muscles. Feel free to e-mail or contact us through the site if you have questions.

Start your routine by training three days per week. Train body parts on the following schedule and with rest days between each day:

Schedule

 

Apply this schedule in your dumbbell exercises for beginners program.

Day 1 – Biceps, Triceps, Back, Abs. We like to train the antagonist muscles such as biceps/triceps on the same day.

Day 2- Hamstrings, Quads, Shoulders,

Day 3 – Chest, Forearms, Abs

 

Exercises

 

The basic dumbbell exercises for beginners below:

SHOULDERS: Upright row, military dumbbell press.

FOREARMS: Concentration curls (rest your arm on a bench).

TRICEPS: For beginners, we would recommend tricep overhead extensions done with a single dumbbell.

CHEST: Dumbbell Bench press. Bench press will also work shoulders and arms, especially the triceps.

BICEPS: Standing curl, Hammer Curl.

LOWER BODY: Squats. Squats are by far the best leg exercise. Once you progress to a barbell and squat rack, you will start to see yourself make exciting progress.

Good luck training and let us know how it goes!

Further Reading: 5 Easy ways to boost your metabolism. 

Wikipedia: Strength Training 

Skip to toolbar