Every journey has to start somewhere. I think every woman’s weight loss journey starts, stops, redirects and starts again. Mine started with a cousin I hadn’t seen in a while commenting “you got fat!”. Ouch. I started, I stalled, I started again. Sound familiar bosses?
Weight loss for girls can be hard, there’s so much information out there. “How to lose 5kg by next week!”… “Target your inner thighs” etc. I fell for these too, it was until I gave up on getting skinny and focused on getting strong that I really got somewhere with my body and body confidence. Once I’d decided that I was never going to be skinny I started to research being a strong woman, that’s how I found Lyndall Vile.
The First Step In Your Journey…. Is Setting Your Goals!
After researching Lyndall I signed up for her 4 week kick-starter and one of the first things she asked me was “what are your goals?”. It’s a very simple question but it has number of answers, all answers are acceptable!
So, What are goals? Simply put goals are the results that effort is directed toward, from a business point of view a goal is an observable and measurable end result having one or more objectives to be achieved within a more or less fixed time-frame.
Step 1 = Identify your goals.
From a fitness point of view I can think of 7 basic goals that we would like to achieve, not including any combination goals. And they are:
- Fat Loss – quite possibly the most common of the female goals.
- Gain Weight
- Maintain Weight
- Gain Strength
- Gain Size – muscular hypertrophy.
- Improve Cardiovascular Fitness
- Rehabilitate an Injury
For most people I’d say wanting to lose fat and weight is arguably the most popular goal, a strong second would be to gain size through muscular hypertrophy. For guys the hypertrophy goals is cut abs and jacked arms/chest, for girls it’s whittle the waist and grow a booty. Sound familiar?
How Do We Achieve Goals?
There is a principle that’s common in all businesses but that most successful people unconsciously adhere to, the S.M.A.R.T principle. Goals that follow this principle are:
S – Specific, this could be lose X number of kilograms, reach X dress size, squat/bench/deadlift X kilograms.
M – Measurable, this is somewhat obvious, the completion of the goal or parts of the goal by certain points in time. For example weekly/monthly weigh-ins, 1 RM* checks every 8-12 weeks, drinking 2 litres of water each day.
*1 RM is the total weight a person can move with proper form for 1 repetition.
A – Achievable, losing 10 kilograms in 2 weeks is virtually unachievable and would not be healthy, losing 10 kilograms in 3 months achievable and can be done safely.
R – Relevant, the goal you set must be important and beneficial to you, otherwise you’re unlikely to stick with it.
T – Timely, the goal you set needs a deadline and set check-in points. Goals without set ends are unlikely to ever be completed, deadlines inspire action.
Achieving Your Fitness Goals.
Now that you’ve chosen your fitness goal, it’s time to make your plan. The main fitness goals have basic
Ideally you will have a good coach who can help you with an appropriate training program and nutrition guidelines. If you’re not using a coach then we are here to help you and guide you. Hey, even if you are with a coach we’re here to help you too!
If your goal is fat loss then your plan will include full body training, your choice of cardio and a calorie deficit. We will go right into this in a later post. The idea of continuing strength training while aiming to lose fat is that it will help you keep muscle mass and even increase it for beginners. Muscle is metabolically active so having more of it looks better and is better for your fat loss goal.
If hypertrophy or strength is your goal then you’ll be eating in a calorie surplus and following either a bodybuilding or powerlifting training program. Bodybuilding style of training is best for hypertrophy (obviously) and powerlifting for strength. Try both and see which one you like best, or cycle between them for each training block.
The boys at T-Nation have some great training articles and plans if you need some inspiration and reading material. I’ll be referencing them quite a bit!
Implementing Your Goals.
Once you’ve decided on your goal it’s time to make your plan. Which nutrition plan will you use? How many days of training? Will you use supplements, is so which ones? This is where having a trainer comes in handy, if you’re not using a trainer or can’t afford one will you have a training buddy?
There are apps to track your food and workouts, websites to learn exercises and form. And of course you have us, we will be here for every step of your journey to help you and answer any questions you have. Head on over to our Instagram and follow us, we will get into doing live streams and posting updates on Instagram.
What are your goals? A simple question which makes all the difference to your nutrition, training and results. Mine was fat loss and strength, what are your goals? Let me know in the comments.