Part one: Setting Short-term goals
So you have finally found a friend who is committed to the workout plans you’ve created and both of you want to lose 15 lbs within a three month period. To lose all this weight you both decide that you will cut out all the unhealthy junk food which you occasionally have once or twice a week. We all know that you both want to achieve these goals so you both try very hard. But eventually one of you will inevitably fall back to where you once started. This master plan of losing all this weight and banning all the comfort food sounds great in theory but will you follow through?
Do not set yourself up for a major fall back because this will discourage you from achieving your goal. Instead, try setting up a short-term achievable goal. By having a several short-term goals, you can find the time to accomplish more things than having just one long-term goal. Also, short-term goals allows you to see faster results which will help boost yourself confidence in your workouts. An example of a short-term goal would be increasing your repetition in your exercises or adding an extra 5 minutes to your cardio workout per session. Make your short-term goals manageable and feasible for yourself so you won’t disappoint yourself! The time range of a short-term goal would be 1-4 weeks depending on the difficulty level the goal might be.
I would like to apologize for the lack of updates on my daily progress, but I would like to let you know that I have followed thorough on my daily workout and cardio plan!
Tuesday: I worked on my Back muscle.
Pull Down- 1 X warm up 90lbs 18 reps
5 X 105lbs 15 reps
Handle-pull Down- 1 X warm up 60lbs 15reps
5 X 75lbs 15 reps
Dumbbell Row (Chainsaws)- 1 X warm up 25lbs 15reps
1 X 35lbs 15 reps
4 X 40lbs 15reps
Machine Seated Row- 1 X warm up 65lbs
4 X 90lbs 8 reps
Dead Lifts- 5 X 135lbs 7~8reps
Shoulder shrugs- 5 X 45lbs 12~14 reps
Wednesday: Shoulders/Tris (a previous post of mine has my shoulder workout)
Thursday: Legs/Bis (a previous post of mine has my shoulder workout)
Cardio Session:
I went on Wednesday and Thursday and I swam for an hour. It was my first time back in the pool so I tried to make it as light as possible for my body to get use to this sort of exercise. The combination I did for my work out was 1X50m easy front crawl followed by 1X50m backstroke. I would then give myself a 30 sec breather and I would start over again with the front crawl. I did this for an hour and I was quite tired since I haven’t been training my endurance for a few months now. Hopefully I can do better in my next session for this week.
Fitness Redefined.
