Checklist for new goals:
1.) What is the new goal?
2.) How can I measure it?
3.) How will I feel when I get it?
What Will I Do To Get It?
1.)
2.)
3.)
4.)
What are four obstacles that could come up and stop me from getting my goal?
1.)
2.)
3.)
4.)
What structures will I put in place to make sure I stay on track? What will I put in place to overcome the four obstacles?
1.)
2.)
3.)
4.)
Your roadmap to hitting your goals is this simple.
You know what is going to get in your way. Just think of the obstacles that got in your way the last time.
Create structures to overcome those obstacles.
Taking a few minutes to plan can make all the difference.
Plan your goals, your workout week, your eating week.
Plan it all, then you stick to the plan or you don't. If you don't stick to the plan, you can look at, strategically, what you can do differently.
But if you don't have a plan, you're not going to get the results you want.
If You're Not Already A Blackbelt in Producing Fat Loss Results, You May Need Some Help
If you need a complete workout plan, get The Stubborn Seven Pounds.
If you need a food log (you do), start a food log right now at SparkPeople.com.
If you want a totally custom meal plan workshop, personal to you, get The Diet Solution Program.
If you don't know how to cook, subscribe to Cooking Light and then get Eating for Life.
*********************
Josh News: My Goals And Structures!
(January – March 2009)
1.) What is the new goal? 190lbs and 9% bodyfat
Goal Checkpoints:
I'm currently 174 at 13% bodyfat.
January 31st I'll be 180lbs and
February 31st I'll be 185lbs
March 31st I'll be 190lbs
My primary concern is the weight gain (that's what's harder for me, at this point). I'm pretty good at leaning up, and I can do that later.
2.) How can I measure it? On the scale and with bodyfat calipers
3.) How will I feel when I get it? I'll feel like I look like a rockstar trainer!
What Will I Do To Get It?
1.) Eat 200g of protein per day
2.) Keep a food log
3.) Lift 3x per week (Russian Pullup Program, Dan John's pressing ladders program)
4.) 3500 calories per day
What are four obstacles that could come up and stop me from getting my goal?
1.) Getting lazy about my food log
2.) Not having my favorite egg protein powder in the house/gym.
3.) Getting "too busy" to do my workouts
4.) Changing my goal or workout after a couple weeks
What structures will I put in place to make sure I stay on track? What will I put in place to overcome the four obstacles?
1.) Post my progress on this blog (accountability of 5800 people)
2.) Post my progress with my local accountability group (20 people who see me all the time)
3.) Schedule my workouts.
4.) Buy extra egg protein so I don't run out.
Also, for the people that are curious about my progress on the Russian Pullup Program – last workout was 12, 10, 8, 12, 10 – making a total of 52 strict, overhand pullups that workout, which is a new personal record.
The Stubborn Seven Pounds, the perfect get-lean-and-hot-for-the-New-Year workout program, is still on SALE for a couple more days:
Fat Loss Workouts Holiday Sale
By Josh Hillis
"I've seen more results in 6 weeks training with Josh than I saw in the previous two years working out on my own" -Stephanie Weis
Josh has been featured in USA Today and The Denver Post.
© Joshua Hillis 2008
HEY JOSH!!! HAPPY NEW YEAR!!! first off, thanks for all of the 12 days of fitness that you turned me on to. i have some much new info, but i think i am figuring what i want to keep and what will work for me. i got my notebook, my goal, and a freshly stocked pantry. but guess what? I’M SICK!! my question for you is, is it ok to work out? i’ve been out of the gym since weekend before last where my usual kickboxing class killed me. i tried to lift again this past sunday, it was like my first time all over again. i went to my pole dance class last night, again, it was like i was the new kid. could you give me some guidelines on when i should and when i should not work out when sick? thanks!
mekaylah
Josh,
What is the details of the russian pull-up program?
Tom K.
mekaylah
Sometimes you can work out sick, and sometimes you can’t. Honeslty, I can never remember the rules and I always have to ask a medical professional.
In general, if it makes you feel worse, I wouldn’t do it. If you can’t go to work, don’t work out. And generally, I do strength stuff and skip cardio completely. When in doubt, ask your doctor.
I tend to err on the side of resting. I tell my clients if they are sick, their number one job is to get healthy again.
Tom, the Russian Pullup Program is Pavel’s crazy 30 day pullup program. I got it out of the RKC2 manual, but if you google it sometimes you can find it.
What it’s looked like for me:
Day One: 10-8-6-4 total = 28
Day Two: 10-8-6-4-2 total = 30
Day Three: Off
Day Four: 10-8-6-4-4 total = 32
Day Five: Off
Day Six: Off
Day Seven: Off
Day Eight: 10-8-6-6-4 = 34
Day Nine: Off
Day Ten: 10-8-8-6-4 = 36
Day Eleven: 10-10-8-6-4 = 38 reps, end of phase one
Day Twelve: Sick
Day Thirteen: Sick
Day Fourteen: Sick
Day Fifteen: Sick
Day Sixtenn: 10-8-6-4
Day Seventeen: 10-10-8-6-4 = 38 reps, right back at the end of phase one, ready to start phase two.
Day Eighteen: Off
Day Nineteen: 12
Day Twenty: 12-10-8-6-4 total = 40
Day Twenty One: Off
Day Twenty Two: 12 – 4+2+2+2 – 3+2+1+1+1 outside in freezing cold
Day Twenty Three: Off
Day Twenty Four: Off
Day Twenty Five: 12
Day Twenty Six: 12, 12, 12
Day Twenty Seven: Off
Day Twenty Eight: Off
Day Thirty: Off
Day Thirty One: 12-10-8-12-10-8 total = 52
One thing is I’ve added a lot more rest days than the program calls for (usually doing other lifting), but I’ve kept the general idea – adding volume by bringing up the low rep sets slowly.
This is great, Josh. Thanks for the post. I know better than to think I can write down action steps and obstacles and *poof* I’m there, but this outline effectively boils it down into bitesize pieces, if you will.
By the way, do you mind if I copy and paste the outline template onto my 43Things page?
Happy New Year.
Josh,
Great post! Thanks for the kick in the butt — some of us really need it. Question… I bought a pull-up bar for Christmas. I fully expected to be able to do at least ONE pull-up but to my dismay, just hung there like a rock (as opposed to a rock-STAR!). I am a 43yo woman in relatively decent shape who lifts moderate weights three days per week. What specific exercises should I do to accomplish my meager goal of ONE pull-up for now? Do I just keep jumping on that bar trying to pull myself up, or are there other exercises like pushups and weightlifting that will help me get there? By the way, congrats on the 52 pullups!
Ok, I think it’s great that you’ve thought out your goals and figured out your approach… however I think you’re delusional if you think you’re going to put on that much muscle in 3 months…
Those type of gains are typically newbie gains. A better goal would be to give yourself a longer period to put on the muscle, say a year, because that is much more realistic, and concentrate on eating enough protein and the right foods for your body to create the muscle… and 200g of protein? Not enough for you, I’m a female who weighs far less (about 135) and I take in 175-200g per day myself.
Just my opinion though.