Goal Setting Technique that Guarantees your Success

When I talk to successful people I always like to pick their brains and ask a lot of questions. I am in the belief that success is a mindset and can be learned rather than being something somebody is automatically born with.

The one thing I am always picking up on is that successful people always know what their goals are for their lives and their businesses. They know what benchmarks they want to set and when they want to set them. They know what their goals are as if they are written on the back of their hand.

On the other hand I do talk to a lot of people on the other side of the fence: Stuck in a job they don’t like, not liking their body knowing they need to do something about it but don’t, and overall not satisfied with the way their life is going. The one thing I notice is that they don’t know what they want out of life, they don’t know what their goals are and they refuse to take an hour to even sit down and write them out.

If you have never written goals out for yourself ever or you do but want more direction, here is your chance to follow a step by step goal setting outline that is guaranteed to help you achieve your goals without fail.

The Ultimate Goal Setting System

Start today by selecting your goals!

1. Take out a sheet of paper and title it “Life’s goals” or whatever you want to call it.

2. Make a list of everything you want to accomplish in life. Ideas: Six pack abs, 9% body fat, $$$, travelling destinations, etc…

3. Convert that list into long term life goals and narrow your list down to four. Think in terms of a long-term wealth-building goal, a long-term health goal, a long-term personal-relationship goal, and a long-term personal growth and development goal. These are your top priorities, your bottom line objectives.

4. Convert those goals into 5 year mid term objectives. For example, let’s say that your long term financial goal is have a net worth of 5 million dollars. By year 5 you would have to be at a 2.5 million dollar net worth.

5. Now use the 5 year objectives and break them down into yearly objectives.

6. Take those yearly objectives and break them down into monthly bit sized objectives.

7. Then break those monthly objectives into 4 weekly goals. So if your goal is to get your body to 9% body fat then your weekly goals would be to hit the gym 3 times that week and follow your nutrition plan to an 80% compliance.

8. Finally work your way down to breaking the goals down into daily goals. So the objectives for the week would be on your to do list for the day.

Expect to spend a good chunk of time planning out your year. Once a month, you'll sit down for two or three hours to map out your goals for the next four weeks. Once a week, you'll spend one hour establishing your goals for the next seven days. And you'll spend about 30 minutes each morning organizing your day.

I know that sounds like a lot, but you're really spending no more than the equivalent of a few days a year to map out your strategy for achieving your long-term Life Goals.

This is how I establish my own goals, focus my objectives, and set daily tasks. It's not, by any means, an entirely original system. It's a patchwork of systems that have been developed by others and added to by me. But there is something about this particular system that seems to work.

It works so well, in fact, that I encourage everyone who works for me to use it. Those who do find that it works very well. I think you will too.

Go Hard Or Go Home!

DG
http://Www.GoGirlbootcamps.com

The Best Exercises for Rapid Fat Loss and Lean Muscle Gain

As a former fat kid who has researched every fat loss method and helped hundreds of people lose weight, I know a thing or two about exercise selection. The one question people always ask me is: What are the best exercises to burn fat AND gain muscle fast.

I’ll keep this as simple as possible for you. The best exercises for fat loss are also the best exercises for muscle gain and visa versa. These exercises all have one thing in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible.

Both the scientific research and the real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…

Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.

It’s as simple as the Dream Body Equation below:

Performing Total Body Exercises Within Each Total Body Workout -->

More Muscles Involved =

More Calories Burnt + Greater Muscle-Building Stimulus =

Greater Fat Lost + Greater Muscle Gain

I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize my sexy. Hate because they break me every single workout by leaving me in tears while in a pool of my own sweat. In other words, these are not for the weak of mind, body, or soul!

Without further adieu, here is the official top 10 list of my favorite exercises in the world for fat loss and lean muscle gain:

Exercise#1- Power Clean + Squat to Overhead Press Combo

Exercise#1- Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.

Exercise#2- The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags

Exercise#3- Any Lunge Combination Exercise- Alternating Lunge plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Jerk, Split Jump plus Curl etc.

Exercise#4- Any Push-Up Combination Exercise- Push-ups plus Knee-Ins, Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups, Four-Way Push-up Crawl, etc.

Exercise#5- The Chop- Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

Exercise#6- Olympic Lifting Variations: Dumbbell or Kettlebell Cleans, Snatches, High Pulls

Exercise#7- Dynamic Back Pillar plus 1-Arm Dumbbell Chest Press

Exercise#8- Rear Foot Elevated Deadlift plus Curl to Press

Exercise#9- Med Ball Snatch-Slam Combo

Exercise#10- Dumbbell or Kettlebell Single-Leg RDL plus Row

Use these exercises in the format I explained in my last blog post and you will be burning fat, gaining muscle and enjoying your sexy body in time for your next vacation!

Remember to keep an eye on my blog for the next few days. I'll be posting a video using the top ten exercises and give you more killer exercises for those trouble areas (e.g. legs, butt, abs, chest, arms, etc.)

Go Hard Or Go Home!

DG
Www.GoGirlbootcamps.com

How To Create An Effective Circuit Training Program For Rapid Fat Loss

In the past (and even to this present day) people have followed a traditional approach to weight training in a straight set format. This means that you perform a specific weight training exercise that is followed by a rest period of anywhere between 30 seconds to five minutes depending on your training goals. For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal. For more of a strength or power emphasis, longer rest periods are prescribed.


So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for let’s say the bench press. They pump out 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on TSN, and then gingerly walk back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you’d need at least in hour to perform four different exercises!

A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth.

Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:

Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

Circuits: Alternate between four or more different exercises

Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:

The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squats

Exercise#2- Dips

Exercise#3- Single-Leg Hip Extensions

Exercise#4- Pull-ups

Exercise#5- Leg Raises

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

To recap, the key to creating the ultimate fat loss environment for your body is to do each exercise to maximum intensity separated by a small rest periods so you can get the most work done in the least amount of time. Circuit training gives your body the best of both worlds and is unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many bootcamp clients for some killer, yet simple fat loss circuits:


Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core

I’ll be sharing some more great circuit training workouts from my boot camps in the weeks to come ;)

Go hard or go home!

DG

Http://Www.GoGirlbootcamps.com