Gooooooaaaaaaaal!
Do you have a health or fitness goal? How long have you had this goal? How many times have you tried to achieve it? I find that many people have lifelong health and fitness goals. These goals become an eyesore, lingering around, inspiring feelings of guilt, never being achieved. It is my job to help people achieve their health and fitness goals, I have a lot of experience in the goal-granting department. There are two main reasons goals go unrealized 1) they are too obscure, 2) the goalie (person with the goal) does not know or understand how to get what they want. In a world full of media buzzwords, crash diets and far-fetched workout plans no one knows what they really want or the right way to go about getting it. I have broken down the most common goals, what they really mean and how to achieve them.
Do you have a health or fitness goal? How long have you had this goal? How many times have you tried to achieve it? I find that many people have lifelong health and fitness goals. These goals become an eyesore, lingering around, inspiring feelings of guilt, never being achieved. It is my job to help people achieve their health and fitness goals, I have a lot of experience in the goal-granting department. There are two main reasons goals go unrealized 1) they are too obscure, 2) the goalie (person with the goal) does not know or understand how to get what they want. In a world full of media buzzwords, crash diets and far-fetched workout plans no one knows what they really want or the right way to go about getting it. I have broken down the most common goals, what they really mean and how to achieve them.
'I want to slim down and tone up'
I want to lose fat and build muscle
You must eat in a calorie deficit with adequate protein, you must lift moderately heavy weights at least 2 times per week. You should stand and walk as much as possible.
'I want to gain lean mass'
I want to gain mass, most of it being muscle
You must eat in a calorie surplus, you must strength train with moderately heavy weights at least 2 times per week.
'I want to get stronger / be pain-free / more mobile / work on balance'
I want to feel better and get stronger
You must eat adequate protein and calories for recovery, you must strength train with moderately heavy weights at least 2 times a week. You should minimize sitting and mobilize positions and joints that are restricted before or after exercising.
'I want to work on my core'
I want defined abdominals
You must eat in a calorie deficit with adequate protein and a good macro/micronutrient profile, you must lift moderately heavy weights at least 3 times per week. You must should stand and walk as much as possible.
I have had back pain and need to get stronger
You must eat adequate protein and calories for recovery, you must strength train with moderately heavy weights at least two times a week. You should minimize sitting and mobilize positions and joints that are restricted before or after exercising.
Forest for the Trees
I have simplified your goal into the barebones criteria you need to achieve it. Yes, there are nuances like rep ranges, macro and micro nutrients (see entry 8:00), supplements and recovery (see entry So Meta or 4 Burners) that I have not covered here. I left these components out because people tend to get wrapped up in the fine print. I guess the information above is not flashy enough for most to believe. If you are a repeat goalie, I am speaking to you. These details don't matter or have any context if you don't have a grasp on the most important components of your goal. Don't worry about nutrient timing when you don't know what a nutrient is, don't worry about rep ranges when you don't know how to squat. If you get started on these principles, you will see progress for quite a while. You progress will slow down after many months, it is at this point that you can start fine-tuning and learning more details about your specific goal. If you do not understand how to strength train or lift weights, I suggest you get a strength coach, knowledgeable trainer or read Becoming a Supple Leopard by Kelly Starrett.
'I want to get stronger / be pain-free / more mobile / work on balance'
I want to feel better and get stronger
You must eat adequate protein and calories for recovery, you must strength train with moderately heavy weights at least 2 times a week. You should minimize sitting and mobilize positions and joints that are restricted before or after exercising.
'I want to work on my core'
I want defined abdominals
You must eat in a calorie deficit with adequate protein and a good macro/micronutrient profile, you must lift moderately heavy weights at least 3 times per week. You must should stand and walk as much as possible.
I have had back pain and need to get stronger
You must eat adequate protein and calories for recovery, you must strength train with moderately heavy weights at least two times a week. You should minimize sitting and mobilize positions and joints that are restricted before or after exercising.
Forest for the Trees
I have simplified your goal into the barebones criteria you need to achieve it. Yes, there are nuances like rep ranges, macro and micro nutrients (see entry 8:00), supplements and recovery (see entry So Meta or 4 Burners) that I have not covered here. I left these components out because people tend to get wrapped up in the fine print. I guess the information above is not flashy enough for most to believe. If you are a repeat goalie, I am speaking to you. These details don't matter or have any context if you don't have a grasp on the most important components of your goal. Don't worry about nutrient timing when you don't know what a nutrient is, don't worry about rep ranges when you don't know how to squat. If you get started on these principles, you will see progress for quite a while. You progress will slow down after many months, it is at this point that you can start fine-tuning and learning more details about your specific goal. If you do not understand how to strength train or lift weights, I suggest you get a strength coach, knowledgeable trainer or read Becoming a Supple Leopard by Kelly Starrett.
