Fitness Training Goals
How To Make the Most of Your Fitness Training Goals
To help you make the most of your fitness training goals, I’ve asked Fitness Trainer, Steve Warn, to take time out of his busy schedule to give you the kind of tips he tells his training clients in Beijing, China.
He’s promised he will go into more detail very soon - and I’m hoping I can get him to do some fitness training videos for us.
Setting and keeping your fitness training goals are important if you want to achieve a higher level of health and fitness. Most of us need some help maintaining our fitness goals.
Send him any specific questions you have about how to make the most of your fitness training goals. Contact details are below.
Steve Warn in Beijing, China
How To Make The Most Of Your Training Goals – Part 1
Here are some important first steps to take that will get you off to a good start with your fitness training program.
– set Daily, Weekly, Monthly fitness training goals that are realistic and measurable.
Daily goals could be something like burning 50 more calories on the treadmill or running for 10 minutes longer than last time.
Weekly goals could be to lose 2Kg of body weight or try to fit into a smaller size of pants.
An example of a monthly goal could be to increase your bench press by 10Kg.
Compound Movements/Multi-joint Exercises
– pay attention to your body and the movements you do. More joints involved in an exercise = more muscles being used = increased growth hormone production and raised metabolism = more fat/calorie burning potential
– alternate 1 - 2 sets of resistance exercises that use different muscle groups (eg. Push / Pull) and short duration of cardio (eg. 2 minutes).
- This allows enough time for muscles to recover between sets and keeps your heart rate up without tiring you out.
- Circuit training allows you to make the most efficient use of your time in the gym since there are no rest periods between sets.
Sprint Interval Training (SIT)
– best to do these either on the same day as your leg training days or at least 48 hours later as they are intense and your body needs recovery time from either one. A simple way to do it is to:
1. warm up for 5 minutes at a moderate pace and then-
2.increase your intensity to about 75%+ of your perceived maximum output as long as you can without risking injury. Then -
3.slow down to catch your breath and bring your heart rate down to a steady state again.
4.Once you reach that point (probably 2-3 minutes) do another sprint – do this for a minimum of 20 minutes.
Bonus Tip: This is also a good time to keep yourself focused on something else so the 20 min. will go by faster as well as benefit your fat burning much more. This tip will show you how to make the most of your training goals but can make the difference between whether you give up or succeed.
The short bursts of high intensity sprints are not unlike heavy resistance training, both of which will keep your metabolism spiked for up to 2-3 hours after your workout. Moderately paced cardiovascular exercise will only burn calories while you’re doing it so it is of less benefit to you and will not improve your cardiovascular fitness nearly as much as SITs.
– As hard as it may seem, this is the best way to start your day. Get the hard stuff over with and wake yourself up. It will boost your mood, energize yourself and make you perform better in your work – and the BEST part about it is that no matter what negative things happen throughout your day, at least you got a great workout done and nobody can take that away from you!
- Exercise is by far the best stress relief you can get, which makes you look and act younger, more vibrant, and drastically reduce your chances of several health risks as you grow older.
– if you want to go the extra mile with your fitness training program, some light cardiovascular exercise later on after dinner will help make sure you don’t take any unwanted calories to bed with you. Anything from walking to throwing a Frisbee with a friend or kicking a soccer ball around can benefit you and is a nice way to end the day.
– the more you become curious about learning new exercises and the more you study about nutrition and health, the more you will want to put it into practice. Make use of your resources. The internet is an incredible tool for learning and progressing with your goals.
- If you really want to make the most of your fitness training goals, then I highly recommend seeking out video websites to learn new exercises and keep yourself interested and motivated.
– if you have the chance to work out with a friend, take advantage of it. It’s much more fun to work out with others than alone, as well as safer, and more motivating to exercise harder and more frequently.
Post-workout Cool Down & Stretch
– this flushes out lactic acid from your muscles and helps keep you as mobile as possible to prevent injury.
Post Workout Meal
– after exercise your glycogen stores are down. You will also most likely have torn muscle tissue which needs rebuilding. Eating complex carbohydrates and protein as soon as possible after your workout will ensure the best recovery possible.
– as the saying goes, “eat breakfast like a king, lunch like a prince, and dinner like a pauper”.
- Lowering your calorie intake later in the day will ensure you don’t have unneeded calories being converted to fat while you sleep.
- Another good trick is to use a smaller sized plate or bowl for your food so you can only fit a smaller amount of food on the plate – this is especially useful if you have the mindset of feeling guilty about not finishing all of your food on a big plate.
– get used to drinking LOTS of water or tea (I find green tea gives best results) and NO juices or sodas. Check the sugar content on everything - and watch out for bad sugars.
Stay Away From White & Processed Foods
– these types of foods are either very low in nutrients or processed and stripped of their natural nutrients. This also goes along with consuming less sugar since many things like white breads are packed full of sugar.
– Get a small note pad and create your own shorthand method of logging your eating schedule, your workout progress, any daily activities, weight, mood, etc.
You can find some good formats on the internet that you can use as a guide. Keeping a journal or log book is important to monitor your progress but also to keep track of your fitness training goal successes.
Prepare Meals At Home The Night Before
– this ensures you know the quality of your food and how it was cooked or prepared so it will be as healthy and controlled as possible. In most cases it also saves you money. Find a fresh market to buy your meat and produce and save yourself heaps!
Prepare Workout Clothes The Night Before
– having your clothes ready to go at your door or perhaps at your bedside before going to bed makes your morning less rushed and gets you into the mindset that you will exercise the next day. Everything is conveniently ready for you and you’ve already consciously decided to do it.
MP3 Player With Voice Record Function
– A great distraction from any type of monotonous exercise (eg. Running on a treadmill or by yourself outside). I recommend downloading language lessons or recording your own notes of something you’re studying so you can review while you exercise and save yourself tons of time. It’s surprising how fast time goes by when you’re preoccupied with something productive.
Portable/Compact Exercise Equipment
– One of the best things you can do to be continually exercising. I strongly recommend buying a Swiss Ball, resistance bands, and an adjustable set of dumbbells.
With only these few things and some guidance you can do an incredible amount of exercises without the need for an expensive gym membership. You can work out at home anytime you want – even while you watch your favorite TV show or watch a movie - and achieve your fitness training goals before you know it. Another great thing about this is you can take the swiss ball and resistance bands with you when you travel and they won’t weigh down your luggage.
If you have any questions about any of the fitness training goal points I have made or would like some personal advice, feel free to contact me.
Good luck at achieving your fitness training goals!
Strength & Conditioning Coach
Human In Motion
Steve Warn does Personal Fitness Training in Beijing, China.
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