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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! :-)

Goal Setting: The SMARTER Principle

Here is something that I got on my PT Dip course that I want to share with you.  I have used this for my new goal renewal.  I would like to introduce you to the SMARTER principle;

  • Specific
  • Measurable
  • Achievable
  • Responsible
  • Targeted
  • Empowering
  • Revisable

SPECIFIC

The goal should be specific. Wanting to “lose 4kg of fat in 2 months” is a specific goal, but wanting to “loose some weight”, or “put on some muscle” is not a specific goal.

MEASURABLE

Your goal should be measurable. How are you going to record your progress? If you are a member of a gym then maybe they can help you with this but some of the ways that you can measure goals are; waste-to-hip ratio, weigh-in, body fat calipers, step-up test, push-up test, testing and retesting your 1RM (one rep max; the maximum amount of weight that you can lift with one rep and no more), the list goes on.

ACHIEVABLE

Don’t make a goal that you can’t achieve.  The main reason that my past weight loss efforts failed was that I was ignorant to the fact that there are no shortcuts to fat loss.  I was trying to lose weight in ways that I would surely fail.  I think trying to loose weight too fast is the most common reason why most people fail.  Setting goals like “losing 5kg in 2 weeks” will only cause you to fail, you should only be trying to lose about 1kg (2.2lbs) max, that is the recommended healthy target by many professionals. So a goal like “losing 5kg in five or six weeks”, that is achievable.

RESPONSIBLE

We need to be responsible in our lives and not let our fitness goal take over us.  We still have responsibilities to our family, friends, work, or education.  Don’t get so obsessed with your fitness goal so that you forget these responsibilities.  I’ll share with you this, back in February/March (2008) I let this happen, I got so obsessed with my workouts, eating program and blogging and that had an effect on my wife that was not cool, and my weight loss goal is so I can be healthier for my family!

TARGETED

You have specific goals but you also need targeted effort to reach those goals.  Your workouts need to be in line with your goals. Talk to someone in your gym or health centre and tell them your goals and then show them what you have been doing to get there.  My goal at the moment is focused on burning fat. The weights are heavy enough to keep me challenged and I am able to pump out 12 to 15 reps without going to failure.  My eating is low-carb, staying away from processed foods, limited sugar, and high in protein. My efforts are targeted to my goals.

EMPOWERING

Getting to your goals should make you feel good.  If you stick with it then you can be stronger, faster, more powerful or lighter.  And you should feel better and sleep better.

REVISABLE

Goals should evolve and be tuned.  As you move towards your goals you should be learning new things and this can have an effect on your goals. It’s ok to change your fitness goals every now-and-again (every 6 weeks or so). These goals are yours, own them and they can change as you change.

Follow the SMARTER principle for your fitness goals and I believe that you will be able to see those goals more clearly and they should then become more attainable.

ALSO CHECK OUT MY GUIDE TO “USING THE SMARTER PRINCIPLE”, CLICK HERE!

Comments

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Time August 9, 2008 at 12:01 am

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Time September 25, 2008 at 12:53 am

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Time November 25, 2008 at 12:47 am

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Time December 17, 2008 at 2:05 am

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Comment from Personal Growth and Self Improvement
Time June 30, 2009 at 9:00 pm

I have been browsing throught your site. I find it very informative and very helpful. Great info…
Thanks

Comment from Andrew
Time July 31, 2009 at 10:54 am

Hi there, thanks for dropping by, glad to hear that DoR is helpful to you :-)

Take care,
Andrew

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