GOALS

Goals

Without goals, there is no purpose. Today I’m going to talk about goal setting, its importance in any training regimen (and in life), and tips on how to create and achieve your goals. GOALS CAN TAKE A LONG TIME TO ACHIEVE, AND HAVE TO BE WORKED ON. Well, duh. Who doesn’t know that? I mention it, though, because it’s important to remind yourself of it, especially if you’ve been a member for a while. It’s actually easy to forget, and if we can’t or don’t know why we aren’t achieving our goals, that leads to discouragement. Discouragement leads to apathy and giving up, and that leads you nowhere. So, first let’s start with exactly what a goal is. What is a goal? A goal is NOT A WISH. It is something you can and want to achieve, through hard work, and it is specific in both method and time. Simply saying “I want to lose weight” is not a goal, sorry. That’s a wish. That’s a dream that has no endpoint, has no method. Thus, it is almost certainly doomed to fail. Here is an example of a goal concerning weight loss- “I will lose 10lbs in two months, by coming to the gym 3x/week and cutting out all soda and bread”. Now that is a goal. It has a defined endpoint. It has a timeframe, keeping you accountable. It has a solid plan. A goal has to be tempered by realism. After all, some things are doable, some will be tough to reach but you could get there, and others probably aren’t realistic. For example, I know that in all likelihood I’ll never be able to do some of the high level gymnastic movements on the rings. Would I like to? Sure, but given I have no gymnastics background and am 33 yrs old I could practice for the rest of my life, and probably only have blown shoulders to show for it. So when you go to set a goal, make it something you’ll have to work at, but have a shot of actually doing. One good method for keeping things manageable is to make “mini” goals that get you to your overall endpoint. Want to lose 50lbs? Set a goal to lose 10lb first, and then just keep going bit by bit. It’ll keep you sane, focused, and positive, since you’re less likely to fail. Speaking of… You have to be willing to fail. If there was no chance of failing a goal, it wasn’t hard or meaningful enough. It’s ok to fail, as long as you keep trying. And, usually we learn more from our failures than our successes (it really is true; it’s amazing how all those old sayings actually have truth behind them). Here’s your chance to redefine your goals, or set a new one. Why is a goal so important in training? I touched on some of the reasons above. The main reason is it reminds you WHY YOU ARE HERE IN THE FIRST PLACE. Training in a serious way can suck sometimes, we know. While we’re doing max rep pull ups or back squats, the weak and lazy are sitting on a couch, complaining about how life owes them a favor. Often training has little to no immediate positive feedback- you’re tired, your hands are ripped, but there’s no pot of gold after the workout. You don’t immediately feel or know you are stronger. A goal keeps you focused and will drive your mental intensity. It will help you push through those times you think you’re going nowhere. Unfortunately, serious results take serious effort, and serious time. I want a 400lb deadlift, and I know it may be a year or more until I get there. If I didn’t have my main goal (getting a 400lb deadlift) combined with smaller goals (hit 2.5x bodyweight first, etc.), I may get discouraged along the way. How do I create and achieve a goal then? The most important step is coming up with something YOU care about. If you don’t care, you won’t stick with it. So, if you don’t truly care about a double bodyweight back squat, don’t make that a goal. Along that line, I wouldn’t set a goal for someone else’s sake. Do it for yourself or not at all. If your significant other thinks you should lose 10lbs but you actually are happy with yourself as you are, don’t try and lose 10lbs for him/her. Screw ‘em. Take care of yourself first. Once you’ve decided on a general goal, get specific. Here’s an example. General goal = “stronger”. Specific goal = “bodyweight clean and jerk (or whatever)” Next, try and set a realistic time frame. Then, come up with a plan of attack. Now, you’ve got to work at it. Actually put your plan into place and put your money where your mouth is. Make yourself PUBLICLY ACCOUNTABLE. Let others know about your goal. They will help support your on your way there, and you are MUCH LESS LIKELY to quit and let yourself down when you know other people will know about it. That is a tried-and-true statement borne out by countless experiences. Finally, everyone should realize that most fitness goals overlap tremendously. So, if a coach comes up with a mini-goal for you, to help you to your seemingly-unrelated main goal, don’t fret. Two good examples would be- I. You want your back pain to go away. We have you squat and deadlift. Your back pain goes away, by virtue of increased strength and joint stability. II. You want to lose 10lbs. We set a goal for you to run a sub 1:30 400m. Wha?! Well, if your running needs work, it may turn out that by achieving a sub 1:30 400m run, you ALSO lose 10 (or more) pounds. See how we can kill multiple birds with one stone? We’re sneaky like that.

The Beauty of Bodyweight training

That Most Basics of Basics

I’ll get to some specifics, but let’s just touch on some of the general advantages of training with body weight: cost and convenience.

This should probably go without saying, but unlike weighted workouts, you can get a complete (or nearly complete) training session with almost no equipment. I say “nearly” complete because, admittedly, it’s very difficult to truly train your back with no equipment at all; of course, if we add a simply piece of equipment like a pull up bar, you now have access to some of the best and most effective bodyweight exercises in the world.

That single limitation aside, you could do a bodyweight workout at home, in a hotel while traveling, or in the gym.

Of course, you knew all of that. Just because a training method is cheap and convenient doesn’t mean it’s “good” right? Of course not. Okay, smart-ass, fair enough.

With that said, let’s dig a bit deeper into why bodyweight training deserves your respect.

History

Before we go any further, let’s cover that bodyweight training deserves a second look if for no other reason than people have been successfully utilizing it for thousands of years.

Lest you forget, bodyweight training has always been—and continues to be—a mainstay in the training routine of every military organization in the history of the world. From the Spartans to Roman infantry, and doughboys to the Navy SEALS, there hasn’t been a great warrior to step on a battlefield without doing some bodyweight training.

And this continues to be true today, for warriors of a different kind: athletes. While certainly athletes today train with iron, the best programs in ALL sports still incorporate bodyweight training into the mix.

In fact, Hershel Walker trained exclusively with bodyweight and not only had an incredible career, he has a physique that is STILL inspiring envy.

If push-ups are good enough for Hershel, Kevin Youkalis, Georges St. Pierre and Ray Lewis, they’re good enough for you. And trust me, you can get a LOT out of push-ups.

And I’m going to tell you how.

3 Ways to Incorporate BW Training Into Your Workouts For MAXIMAL Effect

1) For Fat Loss

Probably the easiest way to see that bodyweight training can be effective for the average user member is for fat loss.

Due to the extremely versatile nature of BW training, it’s exceptionally easy to move seamlessly from one exercise to another; that, coupled with the fact that it’s simple adjust the intensity of the exercise with a few tweaks makes it very easy to see how bodyweight training can be used effectively for fat loss.

There are a few ways to do this, all of which are tremendously valuable.

• A) Perform a single bodyweight-only workout per week. This is extremely beneficial for people who are training mostly with weights and not doing much conditioning wok. Firstly, as mentioned previously, BW-only workouts comprised of circuits are great for fat loss. Secondly, training with multiple training styles each week is superior for fat loss, due to the variety of training stimulus.
  
  Because I want to hook you up, here’s a bodyweight circuit you can try next time you’re at the gym.

A1 Push-Up - 15 reps A2 Walking Prisoner Lunges – 12 steps per leg A3 Jumping Jacks – 35 total A4 Plank – 60 seconds A5 Pull-Ups – 8-10 A6 Speed Squats – As many as possible in 45 seconds A7 Inverted Row – As many as possible in 30 sec A8 Mountain Climbers – 20 per leg A9 Hand Walkouts – 6 total A10 Burpees – 15

Perform this circuit 5 times, resting 15-25 seconds between circuits. No rest between exercises.

• B) Pepper Bodyweight Exercises INTO a weight-training workout. This is what I call, “the Dynamic Interrupt,” and is a great technique you can use to make any workout you’re already doing more effective for fat loss.
  
  Every 4-5 sets, simply take a break from your weight training routine and perform a few bodyweight exercises like jumping jacks, mountain climbers or prowler pushes. You’ll jack your heart rate up, get your core temperature raised, and overall make the workout more metabolic.
  
  Here is an example of a Dynamic Interrupt you can do DURING your next weight-training workout

Dynamic Interrupt
Quad Squat	50 reps
Mountain Climber	20 reps per side
Plank	30 seconds

As you can see, adding bodyweight training into a pre-existing program is an easy way to take your fat loss efforts to the next level.