Accept This or Settle for Less
This week’s blog is rather obviously about setting a successful resolution; but before you jump back to that porn site be patient and read on.
Is being in a pub, bar or at a party the best place to be when setting a resolution?
Is being drunk to the level of telling the soon to be ex-friend that drove you to the party “you’re my mate you are; I love you”, the best state to be in when deciding that next year will be the year?
The answer to both questions is a resounding no!
When setting a resolution, hereto after known as a goal; at least some coherent thought needs to be used.
What do you want to achieve? By when? OK, this is beginning to look like yet another blog on goal setting; so I won’t go on about how to set a smart goal. If you need to know more about this then please read my book “Becoming Mighty”, which is available here:
No, in this blog I’m going to cover the red headed, ugly step son to goal setting – behaviours.
In the excellent 1980s management training book, “The One Minute Manager”, Ken Blanchard asks the following question:
“What are your goals? What are your behaviours? Do your behaviours match your goals?”
If your 5 year goal is to win the Mr Universe contest but you train in a half arsed manner, twice a week if you’re lucky; and you have a fondness for “Ben & Jerrys Phish Food” ice cream, which you indulge several times a week then obviously something has to change. This something is either the goal of becoming Mr Universe, or your behaviours, which are way out of line.
If you decide to keep this lofty goal then the behaviours you would need to adopt might look like this:
For the next 5 years I will:
- Train in a hard progressive manner 4-6 times a week; keeping a training journal and reacting to what it tells me. I will do this for 48 weeks or more each year.
- I will eat in line with my goal. This will mean periods of time where I will consume huge quantities of nutritious food interspersed with periods where it seems that I eat nothing but boiled fish and broccoli.
- I will drink only water or green tea, for a combined quantity of 3-5 litres per day.
- I will sleep at least 8 hours per night, attempting to get 10 hours during periods of really hard training.
- I am prepared to take large quantities of performance enhancing / diet drugs which might shorten my life or adversely affect my health.
Are you prepared to do this? If not then in my opinion you need to change your goal.
OK, wanting to be Mr Universe isn’t a goal that many have; so what about something more moderate? How about having a 5 year goal of being 100kg bodyweight at 5’8; whilst keeping body fat between 8-12%?
I would suggest that the following behaviours would be needed:
- Train in a hard progressive manner 3-4 times a week; keeping a training journal and reacting to what it tells you. Do this for 48 weeks or more each year. Wow, not much different to the above.
- Eat in line with your goal. This will mean periods of time where you would consume huge quantities of nutritious food interspersed with periods where you seem to eat nothing but boiled fish and broccoli. OK, maybe not the boiled fish and broccoli part, but there will be times where your calories will be very low; and you will need to eat to a very high compliance percentage. For more information on this please see my free article: http://www.getmightynow.com/joomla/index.php/articles/fat-loss-a-nutrition/21-nutritional-guidelines-for-optimal-fat-loss
- Drink only water or green tea, for a combined quantity of 3-5 litres per day. With this new goal diet sodas are OK but alcohol would be kept to a very low level.
- Sleep at least 8 hours per night, attempting to get 10 hours during periods of really hard training. Yep, that’s pretty much the same!
- Be prepared to take large quantities of performance enhancing / diet drugs which might shorten your life or adversely affect your health. You’ll be relieved to hear that this can now be scratched; but if you were to keep this behaviour then some of the behaviours listed above become less vital, and may even be discarded totally.
This might shock you but I believe it to be true – using drugs and achieving the above goal is nothing special; but for the drug free trainer it most certainly is. It’s your choice, easy road or hard road?
What the above shows is if you have any goals beyond being healthy, then hard consistent training whilst concentrating on the basic exercises will be needed.
Eating in line with your goals will be needed; you will not be able to live on pizza and ice cream.
Prioritising sleep is needed; while your friends are out partying and getting drunk you will be in bed dreaming of your next Squat session.
Accept this or settle for less- it’s up to you!