Goals and Commitment

When an individual loses weight, others do notice. Probably not just from the fact that the person may look trimmer, but because they exhibit additional confidence and pep in their step. It is truly a great feeling when you lose weight, but nothing tops other's noticing.

People approach me on a daily basis asking me how I was able to lose weight and how they should go about losing weight and become more fit. Well, as with anything, the first thing that needs to occur, before anything, is COMMITMENT. There are a lot of people in the world that have intentions to accomplish goals. The problem is, they do not set forth a step-by-step plan and implement it. Simply saying that they plan on accomplishing the goal satisfies them.

Effectively, you have to be truly determined and fully committed. Then, and only then, you can progress by seeting a GOAL accompanied by the associated steps that are necessary to accomplish the goal.

Here is a step-by-step Goal Until Accomplishment template with examples:

1) Establish a specific goal (e.g. do not be general and state "lose weight", make the goal specific such as "lose 30 pounds by the end of the year"). Keep the goal realistic, but still challenging. Keep in mind that losing 1 pound per week is a good amount.

2) Next develop a plan with schedule and timeline on how to go about accomplishing the goal. (e.g. Daily- eat 1,500 calories and 30 minutes of cardiovascular exercise, Mondays Wednesdays Fridays- resistance training, Sundays- weight in). As progression occurs, goals can be refined. For example, the 1,500 calories per day can be refined to 1,500 calories per day consisting of 160 grams of protein, no more than 20% calories from fat, while maximizing fiber intake.

3) Keep a ledger documenting your accomplishments. If it is weight loss, take pictures and measurements, as well as weight. Keep in mind that sometimes, when most of an individual's fat is lost, they discontinue losing weight. Do not let this be discouraging because instead of weight loss, fat is lost, but muscle is gained, so weight difference is not evident, but nonetheless positive progression is occurring (and will become aesthetically evident).

4) Establish a goal maintenance system. Finally, when the goal is accomplished, establish a maintenance system to ensure that the goal remains accomplished and the results you worked so hard to achieve are not lost. (e.g. maintain a 2,000 calorie per day diet with 20% calories from fat, 40% from protein, and 40% from carbohydrates).

One final word of wisdom, it is important to keep in mind that goals need to be adhered to, but not so strictly that you do not provide some leniency for other conditions. If your goal is a diet, do not be afraid to have A PIECE of birthday cake once in a while, or treat yourself (once a month or so). Just keep things in perspective, and immediately after your deviation, get right back on track.

Remember, good intentions are excellent, but if you are serious about accomplishing a goal, there is no way around the effort and discipline necessary to achieve your goal. Through commitment and goal-setting, you will be successful and accomplish your desired results.

Best of luck to you!

Warm Up and Stretching

The following is a slightly modified portion of my blog about warming up for Parkour. Since warming up is equally important in fitness, I decided to make a few changes and make the blog a bit more generalized.

Warming up prior to performing any physical activity should be paramount on any active person's checklist. Why? ...because stretching and warming up increase flexibility and mobility, but more importantly reduce the chance of injury.

Loosen up and start up will a relaxed jog. This gets the circulation flowing and prepares you for stretching. After you have increased your circulation a bit, it is time to focus on stretching your muscles. A general stretch of all muscles should be routine. Remember to stretch, but DO NOT BOUNCE. Start with your head and work your way down to your toes or vice versa.After the general stretch, any problem areas should be addressed. If you sustained an injury or have a weakened area, be certain to properly and extensively stretch the area. DO NOT strain the muscle or utilize it prematurely if it is recovering (if this is questionable, contact a medical professional for advice).

Finally, preplan activities you intend to perform. Assess what muscles will be utilized, and perform stretches conducive to the movement of those muscles. This will enhance flexibility for the given activity as well as reduce risk of injury using those muscles.

Taking time to warm up will ensure that your workouts and activities can be performed with optimum safety and maximum dexterity.

Fitness and Nutrition

The purpose of this blog is to provide the reader with the tools to get into better shape using fitness and nutrition, naturally. Spending money unnecessarily on supplements and other fads will be addressed, as well as providing natural and/or less costly alternatives.

If anyone has a specific fitness/nutrition question or request they would like addressed in this blog, please send an e-mail to: robertmatthewking@gmail.com. I have several resources at my disposal (i.e. personal trainers, body builders, athletes, etc.) to assist in the event I cannot personally address a question.

Finally, please recognize that I am not a medical professional. Any and all advice provided from this blog in which you utilize will be at YOUR OWN RISK. I recommend consulting with your doctor before starting any exercise program or strenuous activity.