Goal Setting that Works

Goal Setting that Works

Have you ever set goals you haven’t achieved? Would you like to learn goal setting that works? Setting and achieving goals can be one of the most rewarding things in life. As a proverb states: “A goal accomplished is sweet to the soul.” So, why does setting goals work for one person, and not another? How can you consistently achieve your goals? How do you stay motivated to achieve your goals?

Goal Setting – Principles for Your Success

Why does goal setting work for some people, and not others? In most cases, people overlooked one of these key principles:

Principle 1 – Set Achievable Goals

What are achievable goals? Goals that challenge you, but do not overwhelm you. Let’s use getting in shape as an example. If a person wants to get in shape. an achievable goal would be to exercise 3 times a week for 30 minutes. In contrast, an unrealistic goal would be to exercise 6 days a week for an hour plus [thinking that exercising more would give them faster results]. By setting goals that you can achieve, you will gain confidence and self-esteem through your successes.

Principle 2 – Creating a Realistic Plan

A realistic plan will consist of daily and weekly actions that comfortably fit into your life. These daily and weekly actions serve as benchmarks that enable you to make progress towards achieving your goal. How do you know if daily and weekly actions will comfortably fit into your life? Let’s use losing 25Ibs. as an example.

A person can comfortably lose 4-5 pounds a month by exercising consistently and eating sensibly – “moderation in all things.” A realistic plan would be to do cardio (exercise bike, elliptical, treadmill, etc.) for 30 minutes, 3 times a week. In 5 months they could be 25Ibs. lighter, but more importantly, have a healthier lifestyle and a higher quality of life. An example of an unrealistic plan, would be to do cardio for an hour, 6 days a week. Plus, be chained to a restrictive diet.

Principle 3 – Staying Motivated

How can you stay motivated to achieve your goals?

  • Step 1 – Put your goal(s) in writing. Just the act of writing your goals makes them seem more “real” and attainable.
  • Step 2 – Look at your goal(s) daily. Reading your goal each day gives your mind direction and  empowers your subconscious to move you towards your objective.
  • Step 3 – Confess each day “I can ___(lose weight, get in shape, etc.). Just the simple exercise of saying “I can” puts your mind in motion – thinking of how you can do it.
  • Step 4 – Benchmark Achievement Rewards

Why wait until you achieve your goal before you reward yourself? Would you rather reward yourself on a daily, weekly, and monthly basis?

Setting up Benchmark Achievement Rewards can energize your plan and keep you motivated to realize your goal. Let’s use the “getting in shape” example from above. Goal – Lose 25Ibs. and be healthier


Plan – Workout 3 times a week (30 minutes each session) for 5 months.


  • 1. Getting all 3 workouts done each week
  • 2. Doing all 3 workouts, all 4 weeks each month
  • Now select a reward that you will give yourself for achieving each benchmark.
  • For your smaller (weekly) benchmarks, select a smaller reward – like going to a movie, buying a CD, etc.
  • For your larger (monthly and yearly) benchmarks, select something more significant – like a nice dinner, etc.
  • Tip – Choose rewards that you normally wouldn’t give yourself.
  • Tip – Write down your rewards
  • Tip – For added motivation, remind yourself that you will miss out on your reward if you don’t achieve your benchmark.


A Weight Lifting Diet to Build Muscle

A Weight Lifting Diet to Build Muscle

This is a controversial subject, because most experts agree that you cannot build muscle at the same time as you burn fat. Yet there are other people that have reported that they have done just that.

To Be honest, I don’t think it is possible to build muscle at the same time as you burn fat. It is pretty simple really, in order to build muscle you have to consume more calories than you burn. And in order to burn fat, you have to consume less calories than you burn. You can see how this makes it a difficult task to gain muscle and burn fat.

So how do we accomplish this seemingly impossible task?

There are two ways to do this.

  • Build muscle while gaining very little fat
  • Use a zig zag diet to build muscle, and burn fat


Build muscle while gaining very little fat

With this one you don’t actually burn fat. But since you gain muscle with very little fat gain, your overall body fat percentage will go down. Obviously you wouldn’t want to use this diet if your body fat is very much above where you want it to be.

In order to use this diet, just use the Bulking diet , but use a very low, or no weight gain in the spreadsheet. You will also need to make sure and fine tune this diet so you do not gain any extra fat. If you are adding more than 1/2 lb. per week, you should cut down your calories. In fact, 1/2 lb. every two weeks, or 1 lb. per month would probably be best.


Use a zig zag diet to build muscle, and burn fat

This is the only diet I know of where you can actually build muscle and burn fat.

With this method, you will actually have two diets. The first one we will call a low carb/cal. diet, and the second one we will call a high carb/cal. diet.

  • How to Build Muscle and Burn Fat Diet

Total Calories per day Protein, carbohydrate, fat ratios (By calorie)

  • Meal Frequency

Low carb/cal. diet 10%-15% below your Basal Metabolic Rate 45% Protein,30% Carbohydrate,25% Fat 5-6 meals/day

High carb/cal. diet 5%-10% above your Basal Metabolic Rate 30% Protein,50% Carbohydrate,20% Fat 5-6 meals/day



On your Low carb days, eat all your starchy carbohydrates in the morning, and limit your carbohydrates to fibrous carbohydrates like green vegetables and salads in the afternoon.

Now that you have your two diets figured out, you will just alternate them. Just do three days of each. So you will be on the low carb diet for 3 days, then you will be on the high carb diet for 3 days.

Keep a good record of your weight gain/loss, and your body fat percentage. If you are not gaining lean muscle mass, you will need to up your total calories on both low and high carb days. And if you are not burning fat, you will need to lower your total calories on both low carb and high carb days.

This is the most effective diet I have ever seen to burn fat and build muscle. If you follow this diet for three months, it is very possible to burn up to 20 lbs. of fat, and build 3-5 lbs of muscle.

Weight Lifting Supplements

Weight Lifting Supplements

Weight lifting supplements are great for anyone who wants to gain weight, recover from a weight training session more quickly, build bigger and stronger muscles, and perform better in their specific sport.


Weight Lifting Supplements Come in Many Shapes and Sizes

If you are new to weight training and taking weight lifting supplements for the first time, you may have realized that there are many many different kinds of weight lifting supplements to choose from.  You have your basic protein supplements and powders that come in various flavors, and with many different add-ins.  These are great for supplementing your diet and getting the right amount of protein that your body needs to grow lean muscle.  You also have various amino acid supplements, hydration supplements, different vitamins and minerals, and recovery supplements.

What to Use for Weight Training

If you are just starting out, then you need to pick up a few specific supplements and get yourself started with a good weight training routine.  The basics as i see it include your Post-Workout Recovery supplement which will have protein in it as well as some carbohydrates to help replace the energy youve used during your workout.  Some of the better post-workout recovery supplements have creatine and some BCAAs (Branched-Chain Amino Acids) in them as well which will also help with recovery.  To help you through your workout you should also have some type of hydration supplement with a small amount of protien in as well that you will sip throughout your workout.  You also want to pick up a daily multi-vitamin to help make sure you are covering all of your nutritional bases.  There are many many different types of weight lifting supplements that we will talk about a little bit later.

What Type of Weight Training is Best?

The answer to this question is always dependent on what your goals are, but if you are just starting out in the gym then i can suggest a simple plan.  The goal for this workout is two-fold.  it will help you to get in the gym on a regular basis and build a habit, and it will also help you to get started with a few basic lifts that you will learn over time.
For All Exercises:  3 sets of 10 repititions.  Rest for 30 seconds between each set.

  • Legs, Back, and Abs
  • Squats
  • Deadlifts
  • Rope Pull to Throat
  • Hanging Leg Raise

Tuesday:  Rest


  • Chest and Triceps
  • Bench Press
  • Dumbell Flys
  • Dips
  • Cable Push Downs

Thursday:  Rest


  • Biceps and Shoulders
  • Chin Ups
  • Seated Dumbell Shoulder Press
  • Standing Dumbell Bicep Curl
  • Standing Lateral Raise

Make sure to record each of your workouts in an exercise journal as this will help you to set goals and actually follow through to achieving them.  make sure to take your post workout shake or any other weight lifting supplements that you would after your workout to maximize your recovery.

Enjoy your workouts and we will see you again soon.