Fit 287 Plan Goals, Lift Heavy, Eat Breakfast
Plan your goals correctly to stay motivated and on track! Training Mistakes not lifting heavy enough weights to change your body! 10 reasons why breakfast is essential to weight loss and one or more could be the reason you’re not dropping body fat!
The second secret to achieving your goals is to plan them correctly. You may have heard of SMART goals and that’s a great start, but I think it can be a little vague and not provide the deep motivation needed for most fitness and weight loss goals. Let’s face it, its a long road, motivation can falter. So I’m going to help you get more specific with your goals plus later in the video I’ll tell you exactly what to do if you feel your motivation wavering.
But first, lets review what SMART goals are Specific, Measurable, Attainable, Realistic, Timely.
Now, lets add 3 extra steps to give you the burning desire needed to follow through on the actions need to reach you goals.
- Core centered—Base your goals on the things that matter most to you.
- Clearly and specifically defined—Make sure your goals are specific and detailed so you can clearly note when you’ve reached each step.
- Owned—You need to truly want what you’re working toward to make the goal your own. It often helps to share your goal with others so they can support your efforts.
Learn more in this episode and watch the videos on YouTube:
The Truth No one tells you about Motivation
Motivation Playlist
Top 10 reasons why breakfast is essential to weight loss:
- Boost metabolism with a meal!
- Helps keep your blood sugar levels stable during the day.
- Strength and endurance for better workouts-you won’t risk passing out after the first exercise like my client did!
- Reduces risk for cravings and overeating later in the day.
- Weight management and appetite control.
- Studies show that people who eat breakfast consume more vitamins, minerals, and fiber throughout the day.
- Breakfast helps you make better food choices during the day (see #4).
- Boost immune system may reduce the risk of illnesses like diabetes and heart disease.
- Brain function- Improve concentration, focus, productivity and memory.
- Elevates mood-you feel better with more stable blood sugar levels!
Training
Heavy weights are key to getting your body to change! Most people do not train heavy enough. You have to challenge your body, and be safe! You don’t have to know your 1RM (rep max) to know what 65-85% of your 1RM is, because there is calculator for that!
Let the repetition range dictate the weight. If you training range is 8 -10 reps, then the weight will be less than if it was 3-5 reps. Use the +or-2 rule! (Listen to the episode for details).
If you are only lifting 50% of your max, you are not getting the best training effect and your body won’t change significantly. To get lean, tone and shapely you need to work hard and use challenging weights. This type of training burns more energy and produces a fat burning hormone response to help you lose.
There are some muscles that are the expection to the lift heavy rule, but that’s another episode!
When choosing exercises go for the multi-joint lifts which allow heavier weights and work more muscles at once!
Moves such as deadlifts, squats, rows, step ups, pullups, lunges, you get the idea! See this video for more info on multi joint movements and benefits.
Another amazing benefit of lifting heavy with the “big” lifts is that these tend to trigger bone building. Cardio can’t do that! They also optimally train the posterior chain, (which are the muscles on the back side of your body), which helps to promote balance in the muscles that can ward off injury.
TIP: Train with a barbell! It’s easier to use heavy weight with a barbell, plus it strengthens your grip!!
As with any program, practicing periodization by changing your workout every 3-5 weeks for intermediate or advanced trainees or 4-8 weeks for beginners, will quicken results. When you have a plan for the gym you are more likely to succeed!
