After you lay out the factors that motivate you to begin or continue a workout program, the next step is to define your goals.
Defining goals is one of the most important first steps in starting a new workout program, because specific goals will help determine the exact exercise progression and nutrition program that you need. I think I can best illustrate this by laying out the goals of the program that I am currently undertaking.
(Note: these are MY goals. Yours will probably be very different. I’m not trying to recommend to anyone – especially a beginner – that you should attempt these goals; they are just an example. Best practice would be to insert your goals, time frame, and approach into this framework. Later posts will touch on this more specifically.)
Goal:
Gain 20lb of muscle
Increase bench press and squat by 100lb each
Gain mass without adding excess body fat
Time Frame:
6 months
Once the goal and time frame are established, I can decide on the best approach to accomplishing the goals that I have set.
Overall Approach:
Increase caloric intake, specifically protein and slow-burning carbs, as well as healthy fats Weight training program targeting entire body, but extra focus on bench and squat Limited steady-state cardio; focus on Tabata* and interval training Targeted supplement regimen
This is the basic approach that I will take whenever I come up with a new goal to pursue in my fitness. As time goes on, I will cover the specifics of determining what your needs will be and how you can accomplish your goals by meeting the needs that you define. For now, start with defining your specific fitness goals and from there decide what type of approach you think will be most effective in accomplishing those goals. Once you have that done, the rest is simply showing up.
If you ever need help with any aspect of your fitness or diet, email me and I will do my best to help you resolve your issues.
Good luck, have fun, don't sell yourself short.
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