Evaluating Your Fitness Goals

  • sandiegovince

    Posts: 111

    Jan 02, 2009 6:16 PM GMT
    The beginning of the new year marks the time I begin to review my workout progress of the past year and set fitness goals for the coming one. I have 3 fitness goals I would like to accomplish this year:

    1.Satisfied at my current weight, this year I'd really love to put on enough muscle to give me definition.

    2. Get my 6-pack--I've got 2 already.

    3. Stick to eating a clean diet.

    I know my goals are realistic and in reach. Yesterday, I went out and bought a new Workout Log to record my progress.

    I'm also thinking of changing things around in my workout. I always look at profiles for inspiration and I've noticed the men who are the most defined don't do a hell of a lot of cardio--maybe twice a week for 30 minutes at best.

    I'm logging in at least 4 hours of cardio a week, and I'm beginning to think that may be too much and counter-productive to my goals.

    Anyway, any help or feedback on helping me achieve this year's goals would be welcome as well as hearing what your fitness goals are for 2009,

    Thanks,
    Vince
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    Jan 02, 2009 7:05 PM GMT
    sandiegovince said


    I'm also thinking of changing things around in my workout. I always look at profiles for inspiration and I've noticed the men who are the most defined don't do a hell of a lot of cardio--maybe twice a week for 30 minutes at best.



    I was thinking the same thing, ditching the hour log runs and dragging myself out of bed for a half hour of more intense Interval cardio.

    I think however they only do a little cardio as they are of the body type that only has to do relatively little cardio to stay lean.

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    Jan 02, 2009 10:43 PM GMT
    HIIT is more efficient. I prefer long cardio (ex triathlete here), but if you can get great results from 15 mins once or twice a week, why would you train hours a week?

    My goals for 2009

    Overall goal: move from “athletic” to “muscular”

    (1) First priority: serious, sustained, hard work on lower body. I want guys to choke on their protein shake when I drop my pants in the changing room. icon_wink.gif
    (2) Second priority: a more solid chest and arms. I think the mighty chin up, dip and push up are going to become my friends this year, not to mention the bench press and the overhead press.
    (3) My torso and back belongs to two attractive women in their 40s who I see 3 times a week for them to inflict pain on me with straps and springs (my pilates teachers. You guys have dirty minds). That said I´d like to have a more muscular back.

    Any constructive comments on 1-3 happily received.
  • sandiegovince

    Posts: 111

    Jan 03, 2009 3:16 AM GMT
    Okay lostboy, what did you do to get those abs?
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    Jan 03, 2009 3:24 AM GMT
    these aren´t abs. This is me when I´m fat/bulking up, but the answer is pilates. Hard core pilates. When I stop bulking up, tabata intervals is the way to get them to show fastest.

    I hope I wasn´t crashing your thread... I used it as a general "goals for 2009"
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    Jan 03, 2009 3:35 AM GMT
    You also need to keep in mind that abs go hand in hand with low body fat percentage. The best way to reduce your body fact % is cardio and good diet.

    You could easily do 10000 sit ups a day, but you are unlikely to see a washboard abdomen whilst still retaining the wall of belly fat. Most men store fat around their midsection, whilst women store fat around their hips and rear.

    So, you will need to take a hard look at your diet. I am not suggesting cutting out fats altogether because your body needs them to function properly. High GI carbs are more your enemy. Get your diet right, and take in a good proportion of cardio and mix it with higher levels of resistance training.

    Good luck.
  • sandiegovince

    Posts: 111

    Jan 03, 2009 3:51 AM GMT
    Naaah lostboy, You're not crashing my thread. I like to hear about your goals and everyone elses. BTW cronker, everything I've read has told me that cardio is the way to go to reduce bodyfat--and I agree, as I've seen a big change since I've amped up my cardio. But I've also heard that too much cardio can compromise one's muscle gains. I also think that AMT87 maybe be right, a lot of men who are very defined are genetically gifted toward lean and cut.
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    Jan 03, 2009 4:27 AM GMT
    My goals..

    * Improve my running endurance and speed. I used to be able to run 3 miles in under 22 minutes. But age, misc injuries, and additional muscle mass slowed me down considerably. I'd like to at least get my time down to under 30 minutes.

    * Get my shoulders and arms bigger.

    * Work on flexibility and get more limber.
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    Jan 03, 2009 4:51 AM GMT
    240
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    Jan 03, 2009 5:28 AM GMT
    sandiegovince said BTW cronker, everything I've read has told me that cardio is the way to go to reduce bodyfat--and I agree, as I've seen a big change since I've amped up my cardio. But I've also heard that too much cardio can compromise one's muscle gains. I also think that AMT87 maybe be right, a lot of men who are very defined are genetically gifted toward lean and cut.


    I agree with that too, sandi.

    Try as hard as I do, that washboard abs thing just don't happen for me. Flat yes, washboard no. icon_sad.gif

    Too much cardio?
    The problem with too much cardio lies in the body's natural reaction to stress.

    As a quick catch up, I will tell you that the reason your body stores excess energy as fat is that the body is programmed to compensate for lean times.

    Over thousands of years of human development, there have been many times of famine. The body has a system of defeating famine by storing all energy it doesn't need into your fat cells. This goes hand in hand with the insulin production from your pancreas. When you "spike" your body with energy (in the form of food) that it doesn't need, your pancreas will secrete extra insulin to deal with the spike in blood sugar (which is essentially the breakdown of your food intake).

    When you put your body under stress, perhaps in the form of intense exercise, the body suddenly needs to look for more energy sources. The first place it will look for extra energy sources is in the fat cells - where all that extra energy has been stored.

    If you are one of those fools who have believed in the Atkins (etc) form of dieting, where low or no-carb fuel supplies are implemented, there will not be enough energy to be taken out of those fat cells. The next place the body will look for energy is in the muscle cells. The energy stored in the muscle cells is far harder to gain and much more easily accessed by the starving brain. This is why starvation style diets simply do not work - you are robbing your body of the basic fundamentals of its functioning.

    Again, this is why excess cardio does not lead to healthy muscle building and true fitness.
    Prolonged cardio will put your anaerobic system into shock, whereby the body will quickly lose its supply of blood sugar energy, start looking for extra energy sources in your fat cells.
    If you prolong your cardio freaking output, eventually there will be no energy stores in your fat cells and the body will start to supply itself with energy from your muscle cells.

    Just to bring it back onto a page that we can all see in physical form - take a look at Madonna.
    She has worked herself out so hard, over so many years, that her muscle definition is now in attritition. Her body isn't getting old, per se, but she has worked off so much of her caloric intake now that her body is fighting to find muscular energy to feed from.

    The ideal is BALANCE

    Good eating
    Good exercise
    CONTROL over your input/output enenrgy

    Let me know how you go!
    pete x
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    Jan 03, 2009 7:41 AM GMT
    Sub 1:25 half marathon or finish first full marathon

    Sub 18 minute 5k

    Sub 5 minute mile

    I was very close on the mile (5:03) and not too far off my 5k (18:26) goals last Summer. Had I not run the 5k earlier in the day I probably could've been under 5 minutes for the mile. The half marathon will be more of a challenge I think. I try to be realistic