Daily Archives: August 27, 2019

3 forgotten steps for setting good goals.

Chances are you’re aware that setting your sights on the far horizon is a great way at keeping you focused on the path that lay before you.
 
We often find it’s once we’ve achieved the goal that things go wrong.
 
Once the praise has drive up and people are no longer falling over each other to congratulate you and grab a selfie, many begin to fade away.
 
Sadly the heights they’ve reached are now lost.
 
You see once you make a good change you are no longer in the place you were when you started aiming for that goal.
 
This is the biggest mistake you’ll see from people.
 
Achieving a goal, enjoying their time at the top, stagnating and slipping backwards due to a lack of attention/praise, then they attempt to repeat the previous steps and find they don’t quite work in the same way if at all.
 
You see our bodies are clever little organisms.
 
They remember previous stressors, they adapt to them and put in place mechanisms/systems to deal with that specific stress just incase it ever happens again.
 
You may have heard of this called the law of diminishing returns.
 
Put simply what once worked perfectly will often never work that well again.
 
Many people fall in to this trap and get frustrated.
 
“It worked before so why isn’t it working now? – I know, I will just do more of this and that will fix it.”
 
^^ Sometimes, for a short time this works, then you crash and burn.
 
Realistically this adaptive process our bodies have is something to be highly thankful of because without it we’d probably not be here.
 
As such if you want to keep getting praise, admiration and people flocking to you in their murder, then you need to keep your finger on the pulse of fitness.
 
“If you do what you’ll always done you’ll get less than you did before.” – Me 🤗
 
Don’t believe me?
 
Check out the people who try to out-train multiple glasses of wine and other alcoholic beverages by more work, they fail severely and each video/photo that goes up on the gram you can see they’re getting a little bigger each time.
 
Ah, survival and adaptation, we love you.
 
The big question then comes in to play; how do you avoid this?
 
That is where the three forgotten steps of goal setting come in to play.
 
1 – Reassessing your current level.
 
This is because you’ve got a new baseline now and what worked before may not work again, or if it does the results will be drastically lacking when compared to how you did previously.
 
Getting a new set of stats will help you logically plan the steps you NEED (objective truth) going forwards.
 
2 – Being objective in your estimations, not emotive.
 
Setting a positive emotion to your goal is all well and good, however people don’t move towards pleasure, they move away from pain.
 
Emotions can have to going back to the things you like or feel comfortable with, while it may give you the warm and fuzzy feeling you enjoy, this doesn’t mean it will get you to your goal, for that you need to be objective.
 
Example: Squats, Deadlifts & Sprinting will do more to build a solid pair of legs and bountiful booty than crab walks, cable abductor or kins backs ever will. This is an objective truth, not an emotive bias.
 
3 – Start of doing less than you think you should, just do it (less) better.
 
The trap of more ensnares a lot of people (myself included).
 
After a period of detraining you need to take a step back, perhaps starting off easier, lighter of with less volume than you FEEL (emotive response/bias) you need because you can’t progress if you don’t allow yourself to.
 
Hard to hear yet often necessary, well, if you want to make progress anyway.
 
🤗🤗🤗
 
There you have it, three elements of goal setting that people forget.
 
Here is a little something to get you started, it’s an ultra simple strength & conditioning routine.
 
Day 1 –
A1 – Press (any variation) 2×5-7
B1 – RDL 2×8-12
C1 – Sprint 8/22 x10min (8sec work, 22sec rest)
 
Day 2 –
A1 – Squat (any variation) 1×20
B1 – Supinated Row 2×6-8
C1 – Loaded Carry (any variation) x10min max distance
 
Day 3 –
A1 – Clean (full or power) 2×3-5
B1 – Dip 2×8-12
C1 – Rope Climb (no legs) x10min or Row 4-6×400-600m
 
The above are all working sets, they don’t take in to account warm ups leading to the main weight. So 2×5-7 means 2 GOOD sets of 5-7 with a close to all out effort (RPE 9).
 
Oh, one more thing, you’ll need to tidy up your nutrition.
 
The easiest way to strip of excess fat is with optimal nutrition, it’s far easier not to eat the 1000 calorie tub of ice cream than it is to burn it off.
 
Enjoy,
Ross

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