Tuesday, March 22, 2011

Got Goals?

    Goals are an important part of making a lifestyle change. They help you to stay motivated and increase your chances of success. Goals do not have to be a huge moment, like entering a figure competition, but something that is important to you. Maybe you want to eat healthier prepared foods, loss 5 lbs, gain muscle mass, or just look good for that summer wedding you’re attending.
    Having goals helps you to design your workout program and increase your motivation. Below are some suggestions to help you reach your goals. It doesn’t matter what your fitness level, beginner, intermediate or advanced, the goal is to make sure the last two reps of each exercise are difficult to perform; not impossible, just challenging.
    If your goal is to increase strength, however, you may want to find a spotter for your last set so that you can push a little heavier weight without risking injury. A spotter is there to help assist in the lift if necessary, or help hold the weight if your muscles give out.

Building Strength: Use a weight that will allow you to only perform 4-6 Reps,  3-4 sets
Muscle Growth: Use a weight that will allow you to perform 8-12 Reps, 3 sets
Maintenance:  Use a weight that will allow you to perform 12-15 Reps,
3-4 sets
Fat Loss: Use a weight that will allow you to perform 15-20 reps, 3-5 sets

Up the ante and challenge yourself this week. Pick a goal and get yourself moving!

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