Example of a realistic goal - “I want to be noticeably more tone in two months. " Example of an unrealistic goal - “I want to be incredibly tone overnight. "
Do not be deterred by the number on the scale. You are trying to better yourself, not bring yourself down. Skewed numbers that are rounded or falsified are only detrimental to your progress.
Everybody’s body reacts differently. You must take time to see what a rough baseline of your calorie intake should look like. For more information on how this is done, see: Count Calories
Ensure lighting, poses, and clothing can be easily replicated in the future. [3] X Research source Don’t be afraid to show some skin because you’ll need to compare your body in the future - not your clothes.
Drinking alcohol Doing drugs Smoking Eating unhealthy foods excessively
Current weight Caloric needs Caloric intake/day How frequently bad habits are being performed.
Daily tasks A to-do list Allotment of time Eat a certain amount of calories
Aim for high reps with moderate intensity. You should feel a decent resistance but should be able to do 15-20 repetitions 3 times for each exercise. [7] X Research source Muscles need approximately 48 hours of rest to recover and minimize chance of injury. [8] X Research source Spend this downtime working other muscle groups. A common misconception is that lifting weights will automatically make you bulk up. This is NOT true, as lifting weights can help you get leaner and stronger. Cardio and body weight exercises can be implemented, although will prove to be less effective than weightlifting.
Many meats such as fish and chicken are high in protein. Alternatively, vegetarians may consume foods such as lentils and beans to reach their protein goal. To lose body fat and develop your muscles you should eat about 200-500 calories below your daily caloric needs. To try to maintain your current weight and only develop your muscles you should eat your daily caloric needs up to 200 calories over/under.
Water intake should be roughly 3. 7 liters/day for healthy men and 2. 7 liters/day for healthy women. [10] X Research source An easy way to consume enough water is to replace all other beverage consumption with water. If you feel as though you are really thirsty, chances are you are already dehydrated.
The average person needs roughly 8 hours of sleep for a full night’s rest. Inadequate sleep can lead to several health risks.
Accompany this with your journal to have a complete log of your journey. Date the pictures accordingly to know how long it took to reach your milestones along the way.
If you are not content, you may continue to make and track progress and set a new goal date. Never be deterred.
If you do not attempt to maintain some level of fitness or health, your body will slowly revert to how it was before making any progress. Maintaining a healthy, fit body is more so a lifestyle than just going to the gym.
