One rule of thumb I have in the fitness game is to set realistic goals and stick to them. Setting unrealistic goals or having no goals will leave you residing in Vexation City.
When you set goals that are measurable such as lifting a certain amount of weight or getting to a certain body fat percentage, you will be holding yourself accountable.
By setting hard line goals you will now know exactly what you are training for.
In this scenario, you will know that if you do not achieve your goal then you did not do enough to complete it. It all falls on you. No one else.
Did you set a goal to deadlift 315lbs but you only arrived at 275lbs when your old max was 265lbs just 4 months ago? This means that you did not train hard or smart enough. You failed.
Did you set a goal to lose 10lbs of fat over the course of 2 months but you only lost 3lbs? This means that you did not eat correctly or train with enough intensity. You failed.
When you set a vague goal that has no standards like “I want to lose weight” or “I want to get stronger” it does not keep you accountable to a specific and laser focused goal.
We all have goals like that but when you make it focused you will get much better results and you are more likely to actually follow through with it.
Take track and field for example.
Track is a brutally honest sport. The honesty of sprinting is one of the many reasons why I love it.
The only goal in sprinting is to get faster. If you train and you show up track meets year after and you cannot force the clock to go down then it means you are not getting faster. Point blank.
I have talked to sprinters who tell me “I feel fast.”
I look at their training program and automatically know there have been no increases of speed. I then ask them “Are you running faster times in practice?” The answer is typically no.
Some athletes do not like the accountability and they tell me to stick it. I laugh it off and just wait until the first meet. They typically win the heat but they run slower than they did the previous year. So much for “feeling fast.”
Who in the blue hell cares if you won the race? When your best time in the 100m was 11.3 your freshman year (and you achieved this off of natural genetics) and your current time as a junior is 11.7 then something is severely wrong.
When you deal with an objective measurable like a stopwatch (laser timer) you cannot cheat. You haven’t gotten any faster because your training and nutrition has been lackluster and ineffective. Boo to you.
Myself and my fellow Fit Team teammate Jazmane Jenkins set a goal in May 2014 to be able to perform the barbell hip thrust with at least 600lbs by January 2015.
We set a max out day for Christmas Week and began to train to reach our goal.
In August of 2013, I moved 500lbs in the hip thrust.
At the time I thought this was a huge deal. In July of 2014, 2 months removed from a bodybuilding show, I moved 555lbs in the hip thrust.
It was heavy, but this also told me that my programming was on point as my numbers had increased without gaining any bodyweight after the contest.
Did 600lbs move? Check out the video above to find out!
Set goals, work hard and consistently toward them, and then dominate them like Mike Tyson in his prime vs. insert any heavyweight from the 1980’s.
I’ll holla at you next time.
The People’s Trainer,
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