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5 Fool Proof Ways to Set and ACHIEVE Your Gym Goals!

LDNM

By LDNM

We are two sets of brothers from South-West London with a passion for nutrition and training for health, fitness and aesthetic goals. We set up www.ldnmuscle.com
Read more.

We at LDNM, consider goal-setting to be a very important task, especially when striving for the most efficient and consistent progress over time. Without clear goals in mind, alongside structured training and nutrition, results will be sub-optimal, and your dedication to both eating and working out is ultimately somewhat wasted.

To avoid this predicament we recommend setting goals and targets for the long and short term, but doing so properly!

When you first start out training, or even after a few months hard work, we often set unrealistic goals that 99% of the time cannot be attained. Rather than failure making us stronger, failure to reach these targets can be a source of unneeded stress, a burden and a powerful ‘de-motivator’ within our lives.

Some people may find failure makes them more focused to push on and hit these targets, but not everybody is programmed the same way, some will not push on here and may not realise they must plan said targets more appropriately.

5 Fool Proof Ways to Set and ACHIEVE Your Gym Goals!

Before we move on to our advice on setting goals, we would like to touch on some assisting factors.

What we recommend is:

  • Removing all the clutter and nagging bits of your life where possible; keeping your room and house clean, possessions organised, work-desk neat and tidy and getting in to beneficial routines.
  • Ensuring you are organised and don’t let the little daily or weekly tasks build up and get on top of you is ideal practice to allow you to concentrate on your main goals - and help better structure your time.

If you let life overtake you this can negate any personal targets you have set yourself, in and independent of the gym.

So here are our top tips for setting goals:

Life isn’t predictable, so be prepared to readjust targets

Unforeseen injury, alongside work, family and general commitments to name a few - these all gang up to ensure training and nutrition is never uninterrupted or perfect for longer than a few days (or hours!).

Fitness Goal Timescales

For this reason setting modest time scales for goals will help avoid undue stress, and compounding this due to missing targets you thought were possible. Account for what life may throw at you - and if you have a good relatively uninterrupted few months you’ll undoubtedly hit your targets early!

Do not base your targets on ‘fitness pros’ if you are a natural trainer with a full time job

If your body is your business and you compete in a non-tested federation where performance enhancing drugs are used- why would you remain natural? If you did you would not be able to compete - sport and competitions are big business!

For this reason we suggest creating targets unique to your situation, and not in line with timescales certain muscle or fitness models work on - manipulating their body composition at freaky, unnatural speeds that are completely unmatchable by drug-free individuals.

Basing your goals on the timescales of ‘pros’ will lead to disappointment and disillusionment 99.9% of the time, especially for natural trainers with 40 hour plus working weeks…

Rack of weights

Make small adjustments rather than slashing food intake and utilising super high volume training

The belief that your metabolism is not static is increasingly accepted by the fitness community. More and more empirical and anecdotal evidence is materialising (from respected, non-biased resources) that supports the ideology that you can build your basal metabolic rate over time, but also that you can damage your metabolism equally.

Eat Well Train Hard

This ideal means that violent slashes in calorie intake, and or massive increases, are not an optimal move the majority of the time.  For this reason small adjustments in food intake at regular intervals, and utilising a realistic amount of weights and cardio, is advisable- dependent on your goals of course.

Don’t get sucked in by useless detox teas or their subsequent training/nutrition plans or by shake or juice diets where wholesome meals are replaced by low calorie (expensive!) drinks and shakes.

Eat well, train smart, and results will come and be consistent - rather than initially severe, followed by an equally swift rebound taking you back to square one or worse!

Assess your weak points and prioritise them

It’s all well and good setting out targets and goals, but if you don’t also identify and target your weak points and try to improve these you will always be held back. If you always avoid one muscle group or rep range, ensure you rectify this - we are only as strong as our weakest link!

We would suggest testing your hip and shoulder mobility, glute activation, posture and flexibility. Improving these areas will improve your conditioning as a weight trainer massively, alongside your potential longevity within the gym.

Improving said points will also benefit the big compound lifts massively, alongside others that require good posture, set up and core stabilisation.

Think objectively and critically about your body and exercise selection.

Strive to establish and maintain balance in your life- not aesthetics over everything!

Life Lifting Balance

Lifting is not life, life is life.

Your health and fitness is of paramount importance to ensure you live a long and happy life, and to give you a greater chance of avoiding various illnesses and diseases. So, if weight training, some cardio and healthy eating are your chosen methods to uphold your health, all are unarguably very, very important.

However, we do not support the ‘gains over everything’ lifestyle, which we feel promotes alienating you from everyone but those who lead an identical lifestyle to yours.

Alongside health and fitness, seeing friends and family, going for meals or nights out, holidays, events, partaking in hobbies and passions, and generally leading a balanced and enjoyable lifestyle is valuable to ensure your mental health, and thus directly your physical health as the two are intrinsically linked.

So eat that home-cooked meal at your relative’s house, allow yourself popcorn at the cinema and don’t feel guilty about going and enjoying yourself for a night or holiday every now and then. We feel enjoying your life a little bit more and leading a sustainable and balanced lifestyle is more important than that extra 0.5 inches on your guns or half a percent of body fat!

With these 5 tips in mind we hope you should now be ready to plan realistic short term (1-3 months) and long term (3-12 month) goals. Make sure your goals are ambitious, but with realistic time-frames that allow you to maintain a sustainable lifestyle alongside your progress.

Please let us know your views and top tips by tweeting @MuscleFoodUK and @LDN_Muscle


LDNM

About LDNM

We are two sets of brothers from South-West London with a passion for nutrition and training for health, fitness and aesthetic goals.

We set up www.ldnmuscle.com (EST. August 2012) as a way of creating an informative website that could answer all the questions we commonly received on topics such as diet, recovery and training, and most importantly to give people, honest and realistic advice.

We are 100% drug free, and looking to show people how to achieve results naturally - and not compare themselves to the unrealistic and unattainable examples set all too commonly in the fitness industry.

For more information, check out LDNMuscle's Facebook.


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