Setting goals in a fitness program

Starting a fitness program doesn’t have to be overwhelming when you’re armed with the right tools to make it all work. Once you’ve committed to getting in shape, there are several things you can do to ensure you exceed your short- and long-term female fitness goals. There are also some things to avoid at all costs to ensure you stay on the path to fitness and wellness. What exactly are the rules when it comes to fitness?

Do

• Write down your fitness goals. You’re more likely to stick with a program once you’ve set some specific goals.
• Always strive to eat a well-balanced diet that includes abundant servings of vegetables and fruits.
• Break up your meals so that you eat several mini meals per day.
• Assess your current fitness level before beginning an exercise program. By doing so, you will be able to set goals that meet your specific physical needs.
• Consider talking with your health care provider before embarking on a fitness program, especially if you have health problems such as diabetes or obesity.
• Supplement your diet with essential fatty acids. You can do this by eating two servings of fish per week.
• Choose alternatives to satisfy your cravings when possible. Consider having frozen fruit on top of the ice cream or opt for a mini fudge instead of the whole chocolate bar.
• Always stretch before and after your exercise routine.
• Don’t overdo it! Try to do too much at once and you’ll burn out fast. Slowly increase the intensity of your workouts.
• Diversify your female fitness exercise routine. If you do the same exercises day after day, you’ll tire quickly and are more likely to skip workouts.
• Exercise with a friend. They will help motivate each other.
• Keep healthy snacks available at all times. You are less likely to eat junk food if something good for you is available.

Whose

• About train. Your body needs time to recover between workouts.
• Skip breakfast. Eating breakfast will speed up your metabolism and give you the energy you need to get through the day.
• Skip the stretches.
• Jump in the dream
• Set unrealistic goals. A healthy rate of weight loss is 1 to 2 pounds per week. If you have 50 pounds to lose, don’t expect to lose it overnight, you’ll be disappointed.
• Compare your successes and failures with those of others. We are all unique and what works for some may not work for others.
• Exercise randomly. Exercise regularly to maximize the benefits you’ll get from a consistent exercise routine.
• Abandon. Consider talking to a friend in times of discouragement.
• Forget rewarding yourself from time to time.

Have you ever had a whole month to do something and put it off until the project is due the next day? Are you working all day and night for this project that could have been done a long time ago with little stress? I’m sure I’m not the only one.

Here’s another scenario: I’m going to start my diet on Monday. Monday rolls around and you do well, it goes from Tuesday to Friday and you kept eating well all week BUT… your friends want to hang out and go for a drink and before you know it you’re “out” of your routine healthy.

What if you had to set a date, a day on the calendar that you will achieve your goal? By June 1st I will lose 8 pounds. Now you have a reason to say no to your friends, skip dessert, and make better decisions.

For me, I’m constantly setting dates. If I don’t have a specific goal in mind, like everyone else, I overeat or make more “yes” than “no” decisions.

The objectives should be:

• Measurable
• Written
• Set for a specific term
• Realistic

Every time I plan to lose weight or gain lean muscle mass, I write down the entire female diet, exercise, and fitness routine I follow. Then I can look back and see what helped me, what hindered my progress, and what needs to be changed.

I know you’ve heard this before ladies, but have you really? I have always agreed with this mindset, but I never knew the full power behind goal setting until I followed what I am now asking you to do.

SET A DEADLINE, MAKE IT REAL!

A sample routine and meal plan to get you started today!

BACK – 40 second rest

Chin Up 4 x failure

Straight Arm Cable Pulldown 4 x 8 with the last set as a drop set

Bentover Row with 4×12 Bar

One Arm Dumbbell Row 4 x 8 with Dip for the Last Set

HAMSTRINGS AND GLUTEES – 60 second rest

Lying Leg Curl 4 x 8

superset

High Step (body weight) 4 x 10/leg

Leg Press (with an emphasis on working the hamstrings on the way down) 4 x 12

superset

Box jumps 4×10

Weighted Walking Lunges 4 x 20

superset

Glute Bridges 4 x 20

** This is not a circuit style workout. You do each exercise 4 times before moving on to the next exercise, unless there is a superset. This is a HUGE workout that will take me a good hour and leave me pretty tired! This is not for a beginner. If you do this, try 2 sets instead of 4**

DAILY FOOD PLAN

Meal 1:

4 oz ground beef

1 egg

spinach

Meal 2:

4 oz poultry

50 grams of carbohydrates (quinoa, brown rice, sweet potato)

vegetables

Meal 3:

6oz white fish <== PRE-WORKOUT

1.5 oz fat (walnuts or avocado)

vegetables

Meal 4:

Protein shake

Meal 5:

4 oz protein (poultry or fish) <== POST-WORKOUT

50 grams of carbohydrates (same as above)

vegetables

Meal 6:

1/2 cup egg white

spinach

2 oz fat (usually as oil in salad; flax or olive oil)

*** I should add that some days I will have a grapefruit!

I hope this helps you set some specific female fitness goals and hit them once and for all to see the results you’re looking for.