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Short
Term Goals
Muscle Building OR
Fat Loss?
The definition of short
term goals here at Weight Lifting Complete is a goal that
you can set and meet within a single weight lifting cycle. Weight
lifting cycles are defined as 12 weeks in duration. So, you'll learn
how to set goals and meet them for each weight lifting cycle.
Your number one priority for each weight lifting cycle will be one of
two things. You will either choose to build muscle or lose fat. You
can't choose both, and you shouldn't try to do both at the same time.
You will focus on one of these and hope to get both!
You can only control weight gain or weight loss with your diet. You can
control strength gains and the amount of weight you lift with your
weight lifting program. We cannot control our body and tell it build
muscle and lose fat at the same time. We can optimize our programs for
both muscle building and fat loss, but we cannot tell our bodies to do
both.
If you try to do both at the same time, you will most likely end up
with zero results. You may make some progress, but it won't compare to
the progress you would have made by focusing on one goal at a time.
Muscle Building or Fat Loss?
A muscle building goal means you will be focusing on gaining 1 to 2
pounds of body weight per week. A fat loss goal means 1 to 2 pounds of
body weight loss per week. Use your diet to control your weight gain
and weight loss each week.
Count calories every day of the week for every week of the weight
lifting cycle. Counting calories allows you to record the data you need
to make decisions each week on whether you increase or decrease
calories. You must keep track of your diet in order to meet your goals.
So, before you start each weight lifting cycle, decide on your short
term goals for the cycle. Do you want to build muscle or lose fat?
Different Scenarios that may fit You
If you are at a high body fat percentage, you will want to focus on fat
loss until you reach an acceptable body fat range. You do not want to
focus on building muscle if you're already at a high body fat
percentage. You will only add more fat mass to your body which is very
unhealthy. Strive to reach a healthy body fat level first, and then you
can focus on building muscle.
Let's say you want to get bigger through muscle building but you want
to keep your six pack abs. Well, first thing you need to do is forget
about those six pack abs for a while. If you just can't, then you
should get ready for slow progress! You can take your time building
muscle, but don't expect any drastic changes soon. Focus on gaining a
small amount of body weight per week if you want to keep your abs.
If you're one of those people who simply want to get big, you should
focus on gaining around two pounds of body weight per week. I love
people who want to simply get big because this is my specialty. You'll
get strong very fast while on the WLC Program and trying to gain 2
pounds per week. A 12 week cycle of WLC has resulted in body weight
gains of over 20 pounds for me!
Let's say you just don't know which way to go.
Should you build muscle or lose fat? Which should you choose as your
short term goal for the upcoming cycle? If you are at an acceptable
body fat level, choose muscle building! This is my recommendation to
you. The more muscle you build now, the easier the fat comes off later!
Other Short Term Goals
You should also set other short term goals besides
muscle building or fat loss goals. That goal is the number one priority
for you because everything revolves around that goal. Once you have
that goal, you can start setting oher goals.
You should have diet goals, cardiovascular exercise goals, water
drinking goals, eating your veggie goals, having 6 meals per day, and
more. Set these goals so that they help you reach your final goal for
each weight lifting cycle.
Write all of your goals down, record them, track them, and ensure you
are meeting them. Be aggressive and exceed all of your goals. Exceeding
your goals and being a monster in the gym and out of the gym is how you
get that body of your dreams. Get started today! Let's get going...
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started 9/8/08
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