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NUTRITION

Eating natural foods, taking the time to plan meals and snacks. Pre-planning is the key! Low carbs, lots of protein, healthy fats and plenty H20

Supplements & Drugs; none!

WORKOUTS

Strength Training; Mon, Wed & Fri doing big compound exercises that hit the big muscle groups.

Cardio; currently none.

Next Weigh in:


11/11/13

ReBoot Stats

CURRENT STATS

Weight: 287lb

Body Fat: 44.7%

Muscle: 25.1%

LOSS/GAINS

Weight: - 21.6lb

Body Fat: - 3.3%

Muscle: + 1.6%

START STATS

Weight: 308.6lb

Body Fat: 48.0%

Muscle: 23.5%

DISCLAIMER

Before you start any exercise program or change your diet please contact your doctor before doing so.

Train safe! Eat healthy! :-)

Mid-Week Motivation: If You’ve Planned, Relax!

We have come to the hump of the week again, COME ON KEEP GOING! You are doing great!

If you have planned (goal setting) then you need to relax and take it easy! Enjoy the process, believe in the process!

Most of you know I am a fan of the SMARTER principle for setting goals, basically because it works!

If you haven’t seen the SMARTER principle before then check it out and use it to shape and give life to your dreams!

  • Specific

  • Measurable

  • Achievable

  • Responsible

  • Targeted

  • Empowering

  • Revisable

SPECIFIC

The goal should be specific. Wanting to “put on 7lbs of muscle in 6 months” is a specific goal, but if you say “loose some weight”, or “put on some muscle” it’s not a specific. Sharpen up your goal, what exactly do you want to achieve?

MEASURABLE

Your goal should be measurable. How are you going to keep track of your progress? Some of the ways that you can measure fitness/weight loss goals are; waste-to-hip ratio, weigh-ins, using body fat calipers, step-up test, push-up test, running a mile and retesting this in 2 months, etc you can really get out the box with the amount of tests that you can do to measure your progress.

ACHIEVABLE

Making goals that you can’t achieve will just add to that catalogue of past failed attempts that you have had. Setting goals like “losing 10lbs in 1 weeks” will only cause you to fail, you should only be trying to lose about 2lbs (maybe 3lbs per week). Losing weight is already a tough thing without making it mission impossible!

RESPONSIBLE

Be responsible with your life. Maybe your going to set fitness goals and maybe your not, but remember that there should be a balance to your life; you have family, friends, your faith, other hobbies, life responsibilities that cannot (and should not) be shelved when you are working towards your goals.

TARGETED

What are you doing to reach your goals? If it is to lose 2lbs per week, then what are you doing to make this happen? Hire a personal trainer for a month and they will educate you in nutrition and exercise to be able to make this happen, go on that finance course that will equip you with the knowledge to pay off your loans and own your own home, etc. You need to be targeted and put into action things that will lead you to your goals.

EMPOWERING

The journey to your goals should be empowering and enrich your life and those close to you. It should be an enjoyable journey (I didn’t say it won’t be difficult), where you learn and grow.

REVISABLE

Goals should grow and change with you, especially a fitness goal! As you are getting stronger, faster, more confident; then your goals should also adapt to you.  Don’t be afraid to change your goal. If your goal to lose 50lbs was too much then change it to 25lbs and then who knows what will happen when you reach this goal.

This is what I have been using to lose 74lbs and I am also getting stronger, have more endurance, have more power, am increasing in my knowledge of nutrition and exercise and am becoming much more confident and driven. I encourage you, use the SMARTER principle to achieve your goals and live your dreams!

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