JackedPack Blog - Epic Fitness & Nutrition Tips
6 Steps To Success: How To Accomplish Your Fitness and Health Goals In 2013
BY EVAN CLARK, NSCA-CPT
We’ve all seen the huge January crowds at our beloved sanctuary. They hog the equipment, squat in the curl rack (yes you read that right), leave their towels (or grease) on all of the benches and never re-rack our beloved weights. However, the best part about these January-Die-Hards is that you can watch them drop like flies as February approaches. Usually by mid-February things are back to normal in the gym and you no longer have to wait around anxiously for the power-racks to open up. While they are somewhat cliché, New Year’s resolutions are terrific. Lets be honest, you probably have a little bit more stored energy from the holiday bulk which means it’s a great time to set some hard goals for yourself. Whether you are trying to lose fat, increase strength and muscle mass, or just get on a more consistent lifting schedule, there is no better time to start than January. There are no major holidays coming up, work sucks, and its cold as balls outside (depends where you live).
With all goals, the more specific they are, the more likely you are to follow through with them. Here are a couple of ways you can ensure that you crush those goals and make serious gains in 2013.
1. PUT A NUMBER ON IT
- By making the goal as specific as possible, it is easier to track your progress. Who wants to start a race when there is no set finish line?
- Example: Don’t say, “I want to squat heavier”, say “I am going to squat 225 for 10 reps by the first week of March”.
2. KNOW IT WILL TAKE TIME
- Don’t be a January-Die-Hard and then die hard in February. The tortoise always beats the hare. You have to make the goal challenging but reasonable and put a practical timeframe on it.
- Example: “I am going to lose 5 pounds of fat by Valentine’s Day”.
3. SCHEDULE IT
- Schedule your workouts, meals, supplements, active rest and recovery. This is the best way to keep yourself accountable and make sure you’re screaming like THIS when you reach your objective.
- Calendar and scheduling applications on your smart phone are amazing tools. Schedule as much as you can, as far in advance as you can.
4. KEEP TRACK OF YOUR PROGRESS - HAVE A PLAN AND STICK TO IT
- Structure is everything. By having a set program, it keeps you motivated. There is a reason why guys that keep a little notebook with them when they lift make great gains. They can track their progress and adjust as necessary. By knowing exactly what you are going to do (weights, repetitions, sets) you cut out wasted time in the gym. It’s hard to make gains when you are constantly changing your program and trying new things.
- Commit to your program whether its a lifting program or a diet - if you are going to do something, JUST DO IT. For example: Trying to gain mass? Know that a clean bulk is expensive and challenging. Don't make excuses and quit your program as soon as some of your abs start to disappear. "Oh I just can't gain weight because my metabolism is too fast". Forget that bull crap. EAT. Know what it's going to take to get to the finish line and do what you have to to get there. On the flip side, are you trying to lose body fat? Eat right, stick to a diet religiously and give yourself one cheat day a week. DON'T BLAME GENETICS, BLAME YOUR LACK OF COMMITMENT (sorry that was harsh, but it's the truth).
5. PARTNER UP
- First of all, who doesn’t love a good lifting partner/wingman. Rocky had Apollo Creed in Rocky III, Dutch had Dillon in Predator, Maverick had Goose in Top Gun, and Woody had Buzz Lightyear in Toy Story.
- Some people like their solitude in working out, but it is definitely nice to have someone to spot you and critique your form when you need it.
6. HAVE A COACH OR MENTOR
- Have someone look over your program. This doesn’t necessarily mean you have to pay for a trainer, but it doesn’t hurt to have someone more experienced give you his or her thoughts and/or monitor your progress. Find someone who is wealth of fitness knowledge and consult with him or her when you can.
- Every Luke needs a Yoda, every Peter La Fleur needs a Patches O’Houlihan, every Happy Gilmore need a Chubbs Peterson, every Bill and Ted need a Rufus, every Rocky needs a Micky, every Daniel-son needs a Mr. Miyagi, every ninja turtle needs a Splinter… you get the picture.
We all know the Mayans were wrong this year, and I think it’s a little overplayed at this point. I personally thought “Party like its Y2K” sounded a lot more rad anyway. 2013 is going to be pretty tubular year and I can’t wait to hear what goals you all have!