Goal Setting for Success

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No Excuses! Just Acceptance!

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  We all have times when we can't be motivated. And things we can't do.    But, for me, the true barriers to progress, are excuses.    I've had a few weeks of losing motivation myself, but I am back, I admit that I could not be bothered, and am moving on feeling a bit more inspired and motivated.  It is entirely normal to lose motivation for a few days, weeks and even months. It's natural that we aren't all experts at something. It's natural that life stops us doing what we want to do sometimes. And, naturally, we all come up with excuses, either true, exaggerated, or not quite true.    But self-acceptance is important!    For me, the time spent coming up with excuses, is time that could be spent doing something better.    The picture (above) from is from BBC Radio One, where Tom Hardy was interviewed. Of course, he could have said his rap career flopped due to illness, or traffic, or circumstances. Instead, he chose to recogni...
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Cardio Training - For Any Goals?

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  You'll have probably heard something along the lines of 'cardio kills gains'.   But is this really true?    Mostly, no it is not true. Some people will tell you it is. Some people will tell you it's not. I will tell you it depends.    Lets look at the physiology. As we all know, to make 'gains', you must resistance train and have enough calories.  Cardio can burn a lot of calories, which is why it can be so effective for losing weight. And, why it can be tougher to build muscle alongside heavy cardio.  Muscle building from weight training generally results in increased Type 2 muscle fibres. Type 2 muscle fibres are larger than Type 1 muscle fibres, which are developed with cardio training. So, logically, to build more muscle you want to focus more on the Type 2 fibres.     However, cardio improves our heart, lungs, blood vessels and blood. This improves our bodies ability to deliver oxygen, nutrients, hormones and everything else ...
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Focus on the 1%

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  How can we improve our performance? Obviously, we can train harder or train more. But what if we focused on the little things? The 1%'s. All to often, it is easy to get caught up with the big, grand gestures towards improving ourselves. We put in the extra hours and the extra effort, but is this really the most efficient use of our time?    Sometimes, the extra hours are needed to improve ourselves, but before we put in the extra hours next time, lets check the little things are all done.    The little things will vary based on what you are aiming to achieve. But, lets say, you want to improve your squat strength (or strength on any lift). The hours you put in squatting will improve your strength, but, there is a number of little things to get right first.  Firstly, technique. Correcting your technique will not make you instantly stronger, but it will ensure a more efficient movement. And if a movement is more efficient, you will waste less energy on the ...
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