Part 1: Introduction
Part 2: Setting Goals
Part 3: Bodybuilding Training Program
Part 4: Workout Charts
Part 5: Bodybuilding Diet
Part 6: Bodybuilding Supplements
Part 7: Rest And Recovery
Part 8: Putting It All Together
Part 9: What To Do After Week 12
Positive pressure can be a great ally in your quest to making awesome bodybuilding gains. Positive pressure can be created by giving you a clear deadline by when to achieve your bodybuilding goals. For instance, setting yourself a goal to lose 20 pounds of fat while maintaining, or even increasing, your muscle mass in the next twelve weeks is a great way to create positive pressure.
By applying positive pressure, you create a limited timeline by which to achieve your goals. This increases your chances of achieving them since, provided that you wholeheartedly commit yourself to the set date, then every workout and every day that you stick to your diet counts; you can no longer procrastinate.
In addition, this forces you to use goal setting techniques and also to adopt the winning mindset of successful bodybuilders.
Goal Setting Techniques
1. Assess Where You Are At To Set A Realistic Goal
If your end goal is to be down to 6% body fat and you are currently at 13% weighing 200-lbs then you are currently carrying 26 lbs of fat (since 200 x .13 = 26). To get down to 6% you will need to lose 7% body fat which is (200 x .07 = 14 lbs). Because a good rate to lose is 1-2lbs per week, you can easily attain this goal in as little as 10-12 weeks by losing 1.2-1.5 lbs each week. So this is a realistic goal.
If your goal is more ambitious however, like losing 100 lbs of fat for example, then this goal is a long term goal and we need to split it in shorter term goals of 10-12 weeks each so that you can start moving towards achieving the long term goal. Instead of focusing on losing 100 lbs you will focus on losing 14-18 lbs of fat on the next 12 weeks. After the first 12 week period, then see how far you've come and set a new goal of another 14-18 lbs.
2. Write Down Your Goals
Writing down your goals is not only a form of making a commitment with yourself to follow through, but also research indicates that doing so increases your chances of success dramatically. So write down your fitness goals in the following manner:
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3. Write Down Your Plan To Achieve Your Goals
Your plan may look like the following:
- I will eat 6-7 balanced meals a day (1 every two to three hours).
- I will wake up to exercise and do cardio first thing in the morning three to six times a week.
- I will do 5 weight training sessions a week.
- I will get 8 hours of sleep (7 minimum) every day.
- I will drink 1 gallon of water a day.
4. Track Progress To Stay Motivated
It helps tremendously to take pictures of how you currently look (be sure to also document, current measurements, bodyweight, body fat, etc...). This is a great way to stay motivated as when you look at your pictures from now, and then you look at pictures of yourself every couple of weeks, you will see a difference and get more motivated to keep training harder and also stay with the program when temptations to cheat on the diet or skip a workout come to your mind.
In addition to bi-weekly pictures, it is also very helpful to keep a journal of your workouts and your nutrition. Doing so is another form of commitment that helps you to not skip workouts and to follow your diet. In addition, you get a record that may serve as a good reference later of the path you took for getting in the best shape of your life. There is nothing worse than following a specific training, diet and supplementation program, achieving your best shape ever, and not remembering later how you did it!
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Another benefit for keeping a journal of your workouts and nutrition is the ability it offers you to troubleshoot the program if things are not working the way you want to. It is impossible to do this if you have no idea how many nutrients you take in on a daily basis or how often your workout, etc.
5. Assess Your Progress After 12 Weeks
If you follow your action plan religiously and you miss your goals by a bit, don't get discouraged! You should have seen progress anyway (here is where pictures really pay off; get a digital camera) and this is what we are shooting for; constant progress as this is what will get us to the goals we want.
If you missed the mark due to the fact that you did not follow your action plan to the letter, don't punish yourself for it. Just set your new goals and be more determined in following your action plan so that you get there this time.
Mindset Of Successful Bodybuilders
The mindset of a successful bodybuilder looks like the following:
- The successful bodybuilder analyzes his/her time commitments and creates a bodybuilding plan that suits his/her situation.
- He/She prepares all meals in advance along with liquid meals in order to prevent missing meals.
- If the plan is affected for whatever reason, instead of being depressed about it and leaving it, a modification is made in order to continue execution. So for instance if a training session is missed, then it is performed on the following day. If a meal is missed, then it is consumed as soon as possible. If an unscheduled cheat meal is consumed, then the bodybuilder gets right back on the diet on the following meal instead of blowing the diet for the whole day, or week.
In short, for any challenge that the successful bodybuilder faces, a solution is researched and executed in order to continue with the bodybuilding lifestyle. There is no room for frustration or thoughts of dropping the bodybuilding plan in the mindset of a successful bodybuilder. They always think damage control, never "falling off the wagon", so to speak, as once off, you run the risk of never getting back on.
Make A Commitment
It is of utmost importance that you commit yourself to the set date by either setting up a photo shoot or just simply telling others about it. Once you share with others what your goals are, that makes you accountable, and thus more likely to follow through. You can even make a small friendly contest out of it with your training partner, or people at the gym, by taking before and after pictures, along with stats such as bodyweight and body fat percentage, so that you and whomever wants to participate can see the progress made, and thus, determine a winner.
Make sure that once your goals are achieved you reward yourself by going to a nice restaurant and perhaps having a less than healthy meal. As long as you get back on your program on the next meal, such a cheat meal will not have any detrimental effects on your physique.
Additional Tips That Guarantee A Successful Transformation
- Believe in Yourself: As funny as it sounds, there must be no doubt in your mind that you can make this transformation a reality. If not, you won't be able to achieve your desired results. Believing in yourself is really the first step. If you don't believe in yourself, who will?
- Place a calendar on your fridge: Mark a back slash on the days that you followed your diet without cheating. Make a forward slash on the days that you trained. If you trained and followed a good diet on a given day, you should have an X marked on that day. Since the program calls for six days of exercise along with 6 days of clean (we'll explain this later) food, you should have six days of X's. Only Sunday should be empty.
- Place a picture of how you currently look somewhere that you will be able to see on a daily basis. This picture should provide you with additional motivation to follow this program. The refrigerator, in my opinion is a great place to put these pictures or by the bedroom mirror.
- Take pictures of yourself every 2 weeks and place them in the refrigerator or bodyspace next to your "before" picture. That way, whenever you have a craving and go to the refrigerator you will remember the reason that you are doing this and also get motivated by seeing the progress that you are achieving.
- Write down the reasons why you are following this program and put them in your refrigerator. Same benefit as item 3.
- Keep your house free from any foods that are not good for your program. You can't cheat if you have no access to bad foods.
- Remember to prepare all your meals the day before, so that when you are at work, you already have all of the food that you will need for the day with you. That way you limit the amount of times you'll be tempted.
- Remember that only you control what goes in your mouth. Food does not control you!
Follow these tips above and success will be knocking at your door in no time.
In a nutshell, choose whatever it takes to make you motivated and committed to a clear and definite date. In this manner, you need to deliver results by a certain date and you will no longer procrastinate and skip cardio sessions, meals, nor training sessions. As a result, you will achieve weekly results that will lead you to your bodybuilding goals faster than you ever thought possible.