Apr 13 2015
Welcome to a brand new and exciting week!
Setting Realistic Goals
“Any Goal can be realistic if given enough time” said Jon Gilson, founder of Again Faster, at a seminar I attended this weekend.
Setting goals is an important part of what we do. In order to know what to do next we need to know where we want to go. Adding a time constraint is also essential. “I want to lose 10lbs” is an easy goal for almost anyone to do. But there is a significant difference between losing 10lbs in a week or 10lbs in 3 months or 10lbs in a year.
The shorter the time domain and the further we are from the goal the more extreme our measures must be to get to that goal. Now, we’ll completely discount the 10lbs in a week – that weight loss is too fast and can only be done through diuretics and other non-sustainable and unhealthy activities.
What is the difference in commitment in losing 10lbs in 3 months or 12? Math makes it pretty easy, you have to be 4 times as committed to losing 10lbs in 3 months as you do 12. Maybe you currently go to the gym 2x a week. That might be enough to reach your goal in 12 months, but not in 3. To reach your goal in 3 Months you need to be more committed and focused. You’ll need to train 8 times a week to get the results 4 times as fast.
Compounding effects – You don’t really have to train 8 times a week, you need to pull on all the levers that effect weight loss. Workouts are certainly one and twice a week isn’t nearly enough. Type of workouts in another lever to pull, nutrition is another lever to pull, hydration, stress, sleep are all additional levers to pull. Over all the different things you can do to lose weight you need to work 4 times as hard to lose weight 4 times as fast.
We’re coming down to summer and lots of us “wish” we looked just a little bit better. A little leaner, a little stronger, a little bit different. We see plenty of people without specific time-oriented goals just adding in volume to try to get somewhere. It’s like stepping out your door and running with your eyes closed – you might hit a pothole, you might end up lost, you might go 1 mile you might go 10.
Now is the time, make your goals and add an end date. Figure out exactly where you want to go, when you want to get there, and what it will take to get there (hint: it has to do with nutrition too). Then execute on that plan. By mid July you can have everyone saying how great you look or you can still be planning to someday lose a little bit of that weight maybe.
Ask your coaches for advice and help, it’s why we’re here.
8×3 Front Squat (65%)
Hang Power Cleans (135/95)(Moderate)