Motivation is directly linked to a plan of action. It’s hard to get and stay motivated if you’re not clear on where you’re going and how you’re going to get there.

Your goal should be specific and measurable. “I’m going to get buff does not qualify. To turn this daydream into a goal, you need to define buff. Maybe what you really mean is that you’d like to lose somet inches off your waist. Write that down, put it in a place where you’ll see it, keep record your progress toward it.

For best results, establish short-term, intermediate and long-term goals.

Short-term goal: In the case of the Core Program, such a goal is “I want to establish a consistent training regimen that includes ab exercises, cardio work, and healthful food choices.”
Intermediate goal: “I want to get down to size 34 pants for my high school reunion next year.”

Measure your waist once a w eek and write down the result.

Long-term goal: “I want to look like his guy in the magazine.” Cut out the picture. Tape it to your refrigerator or put it on the wall in your exercise area. Take pictures of yourself in the same pose every month or two, and watch yourself get closer to your ideal.

To achieve your short-term, intermediate, and long-term goals, you also need to set daily goals. You must take specific actions that are in line with your longer-range objectives. The operative word here is specific. Each day set workout and diet goals

? Make food choices that cut back your caloric intake, if you eliminate 500 calories a day, you’ll lose about 1 pound per week.

? Know how many reps of each exercises you want to complete

? Plan how many minutes of aerobic exercise you’re going to do.

? Congratulate yourself when you achieve your daily goals.

This may sound a little excessive, but you need to be proactive. Read food labels and make smart choices. Push yourself during your workouts. Discipline yourself to keep an exercise journal—women love guys who keep journals.

Hey, if you wanted to lead a life of quiet desperation, you wouldn’t have bought this book. Remember that each time you meet your daily goals, you set up camp a little bit closer to your big goals.

Everyone gives in to an occasional indulgence or blows off a workout now and then. No one lives a perfect life. Here’s how to deal with Chose little slipups.
Plan them. Some lifetime exercisers give themselves a weekly “cheat day” in which they can skip exercise and eat anything they want. If you’re trying to lose weight, this could slow your progress since the calories you consume on a cheat day don’t magically disappear. But you may enjoy the program more and stick with it longer if you know you can eat anything you want every Saturday.

Get right back on the horse.

Say you go on a business trip and blow every part of your program for 4 days. You don’t exercise, you overeat, you get sloppy drunk. You may feel that you have trashed all your progress. You haven’t. Instead of saying, -Well, 1 screwed up. Guess I’ll never be in shape.” simply pick up where you left off. The longer you stick with your program, the faster your body will bounce back from these missteps.

Really want to have flat “abdominals”? Then you should learn more about abs workout.

Of course, abs workout are not some sort of magic against all issues, but if you approach abs workout properly – then it will help you for sure.

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It is common scenario for people to never complete a diet program they initially took with the goal of trimming up after calories and fats were collected from a bad lifestyle. Similarly, it is common for people to start using home fitness equipment and then leaving the machine up collecting dust at the corner because they have forgotten it.

Why not all people can stick to what they primarily embarked upon to improve their physical and health aspect? First, it is because of the lack of discipline. Second, focus was directed elsewhere maybe due to boredom, lack of determination and goal. And third, the lack of proper diet and fitness program – a carefully planned guide which you can utilize to easily see your direction and accountability of every result.

If you are in the same boat, you are probably looking once again for another program where you think you can put your focus on for a long time and thus gives you realistic results of keeping yourself in tip top shape, both physical and inner health. However, even with home fitness program, you have the chance to succeed in your goal provided that you have the discipline, the right program, and focus or determination.

To help define what you really want in this particular aspect, here are some simple yet effective guides to keep you focused, determined, and disciplined and stick to your home fitness routine in a lifelong basis.

- If the home fitness plan happens to be your resolution for this year, don’t just think of it as a resolution for the whole year. Or don’t make it a resolution that benefits you for only a few months, or even for a year.

Rather, make it your lifetime resolution. Think of the long term benefits and think how it can give you a lifelong health and physical fitness. Think how it will be easier for you to live life as you age. That’s how a fitness and diet program should be. Long term goals are often easier and lighter to follow than fitness programs for short term effects.

* It is not necessary to spend hours and hours working out. A mere 30 minutes a day is enough to keep you fit and in shape. And remember that it doesn’t have to be with exercise equipment or machine. There are lots of other activities which can get your muscles working out, like dancing, jogging, brisk walking, and even when doing household chores and running errands. Also, you can buy exercise and yoga DVDs so you can use them at home.

* And this is the most important – eat healthily, rest properly, and avoid getting into disastrous vices such as smoking and drinking. You don’t have to eat fancy, healthy foods which you cannot easily prepare for some reasons. And you don’t have to be strict with this aspect. Just remember to count the calories you take in.

* Also, consider this goal as a gift to your family and loved ones. Taking care of yourself is an ultimate act that tells you actually care for them. It gives them less of the worries, lesser expenses on medical bills, and the likes. Plus, being healthy, fit, and active means you can give more time to bond with them by engaging in family physical activities.

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Excessive body weight puts you at risk for many health problems. If you are planning to lose weight to avoid those health problems you will need to set up a good weight loss plan. Short-term and long-term goals will help you get there, but what should those goals be? Making these goals sensible and reasonable will help ensure you a better chance of being successful, especially in the beginning.
Listed below are some guidelines revealed by experts to use when choosing weight loss plans and setting your goals.
1. Be realistic in what you set out to do. Don’t be too ambitious in developing your long-term plans. Many people do—and they are way to ambitious in their expectations. What may be termed as an unrealistic goal is looking at your age and weight now and trying to get down to a weight that you had when you were many, many years younger.
The National Institutes of Health says your body mass index should be between 19 and 24.9. Look at this to determine if you should need to shed those extra pounds. If your body mass index is between 25 and 29.9 you are considered overweight and may need to lose weight. Any number over 30 is considered obese.
So, looking at it from this point of view, you will need realistic goals and plans that will correspond with the body mass index figures based on your height. This is the primary way a body mass index is figured.
2. Look at and set some appropriate objectives. You have made a big decision to lose weight. Don’t let vanity drive your weight loss program because this is truly the wrong psychological mindset. Losing weight by eating right and exercising with the right plan will help you feel better and you will have more energy for the positive things in your life.
3. Really focus on doing what you need to do—not on losing weight. Focus on what you are going to eat and how much you are going to exercise for the week. This would be sensible and you will lose weight. remember—what you weigh within the span of a week in not completely within your control, but your behavior is.
4. Build on your plan bit by bit. Do not take big chunks at a time. As said before—don’t be too ambitious. An all-or-nothing attitude is destructive and will not help. A short-term weight loss plan should not be a “pie in the sky” plan. If you have not exercised for a very long time consider walking for the exercise routine and vary where you walk.
5. Encourage yourself to succeed. Look at yourself and learn to evaluate your efforts fairly and objectively. If you do not meet your goal for the week, look ahead positively and know you do not have to have a perfect plan. Encouraging yourself to succeed will help stop the nagging thoughts of failure where you will surely go if you don’t.
6. Measure your progress in ways that you understand. Check your weight, your measurements, and your thoughts and statements about your weight loss plan. Are they positive? You should not look at not meeting your objectives as weak. Think of your plan just as a plan—flexible and goal orientated.

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