2019 is right around the corner.
It’s a great time to establish some new goals for the coming year. Goal setting can be difficult. We have covered goal setting strategies numerous times in posts and videos. So, this post aims to complement our other content with a tip on how to go about setting a realistic goal that’ll help you build a better, stronger you.
Set Objective Goals
Set objective performance goals rather than body composition goals. Body composition goals can be daunting and unrealistic at times. They can also promote the establishment of unhealthy body composition perceptions in some, but not all individuals. It’s not uncommon for fitness enthusiasts to want to achieve body changes that simply cannot be achieved healthily in a very short period of time.
However, setting performance goals is almost always a safer, more sustainable bet that can drive some of your desired body composition changes. Let’s say you want to build more muscle next year or “tone up.” It is important to enhance your strength and work capacity to enhance your appearance.
So, I’d recommend setting some lifting goals that you can realistically achieve in 2019. For hypertrophy, AKA “toning up” and building more muscle, it isn’t enough that you simply get stronger but get stronger over the course of multiple sets in a similar rep range.
Let’s say you’re a male who wants a bigger chest, a hypertrophy orientated objective goal could be, “I currently bench 80 kg 4 x 8, by the end of the year, I want to bench 100 kg 4 x 8.” If you were able to do this, you would almost certainly see enhanced chest hypertrophy.
If you’re a female who wants to build their glutes, you could say, “I currently Hip Thrust 60 kg 4 x 8, by the end of the year, I want to do 80 kg 4 x 8.” If you did this, you would essentially see enhanced glute “tone” and shape.
I’m just throwing numbers out there. Some of those lifts might be more achievable for some, and less achievable for others. The important thing you do here is simply enhance what you’re doing now over multiple sets and reps if one of your main goals is to look better naked.
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