2011 Transformation Guide!!!

Did you achieve your physique and fitness goals in 2010? Or did time slip away, leaving you frustrated?
2011 will be another chance to fulfill your dreams. It will be the year that you pack on muscle, lose weight, get in shape and carve out the physique of your dreams. But to achieve these dreams, you must plan and prepare. Without concrete goals, you may find yourself spinning your wheels as months fly off the calendar.
Getting off to a good start in 2011 is essential. Muscle & Strength has put together this transformation guide to serve as a tool and a reference point. Use the links on this page to learn. Do your homework, decide upon your goals, and make a plan.

Goals for 2011

Goals are important, but they must be well thought out. It's simply not good enough to say, I want to look better. While this is an admirable goal, it's not an absolute. It's not specific enough! It is much easier to formulate a plan if your goal is: I want to lose 20 kg in 2011. Make your goals specific!

Examples of Poor (Non-Specific) Goal Setting

• I want to be muscular.
• I want to be strong.
• I want to lose weight.
• I want to get in shape.
• I want to have all eyes on me when I walk into the room.

Examples of Specific Goal Setting

• I want to gain 15 pounds of muscle in 2011!
• I want to improve my bench press by 30kg in 2011!
• I want to lose 20kg and fit into my old jeans in 2011!
• I want to be able to run 5 km without stopping in 2011!
• I want to see my abs in 2011!

A good goal must be challenging. A good goal must also be reasonable and achievable. To achieve your goals, you must be convinced that if you plan correctly, and work hard, that this goal is possible in 2011! Take some time and determine specific goals for the new year. Once you have a good set of specific goals, it’s time to make a plan.

Make a Plan for 2011

Having specific goals is not enough. You must also develop a plan of attack. With a decent step by step plan, your mind will begin to see that a long term goal is achievable, one step at a time. A good plan is like a road map. If you get off course, it points you in the right direction.
A good plan takes a larger goal and breaks it up into smaller goals, or milestones. Having a goal to lose 20kg in 2011 is great, but you will want to set smaller goals to help yourself stay focused. Examples of smaller goals might be: I want to lose a minimum of 2kg per month, or I want to eat healthy and clean at least six days a week. Specific, smaller goals create a plan of attack - something you can work at today to reach your ultimate goal!

Failing to plan is planning to fail. This is especially important for bodybuilding & fitness.

Without a plan, bad days become bad weeks, and bad weeks become bad months. You will have nothing to “stick to”. When you fall off course, you’ll have nothing concrete to aim for. When you have a bad day, which is a better goal: “Tomorrow I must eat 2500 calories and do 20 minutes of cardio", or "tomorrow I must eat better and exercise because I have to lose 20kg this year?”
The answer is obvious.
Planning out your goals is not easy. It takes time. Once you have a solid, well thought out plan, you will feel highly motivated and ready for hit the ground running.

Transformation Goals

Now that you have specific goals for 2011, it’s time to take a deeper look at these goals. The following is a list of possible goals. To begin formulating your plan for 2011, you must determine which of these specific goals you are striving for.

Fat Loss, and Diet and Nutrition Goals

• Substantial Weight Loss. You need to lose 20 or more kg in 2011.
• Moderate Weight Loss.  You need to lose 10 to 20 kg in 2011.
• Mild Weight Lose. You need to lose less then 10kg in 2011.
• Cutting. You want to lose excess fat so that your existing musculature is more prominent. This goal also involves maintaining existing muscle.
• Get Ripped. You want to lose excess fat with the goal of revealing your abs and overall bodily musculature. This goal also involves maintaining existing muscle.

Weight Gain and Muscle Gain Goals

• Substantial Weight Gain. You are underweight, and want to gain 20 or more kg in 2011. You want as much of this as possible to be muscle.
• Moderate Weight Gain. You are underweight, and want to gain 10 to 25 kg in 2011. You want as much of this as possible to be muscle.
• Mild Weight Gain. You are underweight, and want to gain up to 10 kg in 2011. You want as much of this as possible to be muscle.
• Pack on Muscle. You want to add as much muscle as possible in 2011.
• Tone Up. In 2011, you want to add 2 to 5 kg of muscle to help you look more healthy and “toned.” Your goal isn’t to look like a bodybuilder.

Fitness and Conditioning Goals

• Get In Good Shape. You want 20 minutes of cardio or a 5 km run to feel relatively easy in 2011.
• Get In Great Shape. You want 30 to 60 minutes of cardio, or a 10 to 20 km run to feel easy in 2011.
• Sport Specific Conditioning. You want to be in amazing shape for a specific sport or athletic endeavor in 2011.
• Bodyweight Conditioning. You want to be “bodyweight” strong, able to do push ups, pull ups, and any number of other bodyweight exercises with ease in 2011.

General Health and Lifestyle Goals

• Quit Smoking. You want to dump the “coffin nails” so you feel better and maximize your fitness efforts in 2011.
• Curb Drinking. You want to curtail social drinking and partying so you feel – and sleep – better, maximizing your fitness goals in 2011.
• Eat Better. You want to dump the junk food and improve your overall general health and longevity in 2011.
• Get More Sleep. You want to get more sleep so you feel better, and have more energy during the day in 2011.
• Reduce Your Stress. You want to relax and remove stress from your life so you feel better in 2011.

Strength Gain Goals

• Substantial Strength Gain. You want to improve a lift (squat, bench press, deadlift, etc.) by 50 kg or more in 2011.
• Moderate Strength Gain. You want to improve a lift (squat, bench press, deadlift, etc.) by 20-50 kg in 2011.
• Mild Strength Gain. You want to improve a lift (squat, bench press, deadlift, etc.) by 5-20kg in 2011.

These goals are merely a sample. Many other health and fitness related goals exist. Perhaps you want to become a vegetarian in 2011? Or you want to compete in a bodybuilding competition in 2011? 

Chose your specific goal and stick to it. The results will be exactly what you want it to be.

We at Supreme Supplements will guide you through this year an get your body into its best shape yet.

Looking forward to spending a great 2011 with you...
Supreme Supplements

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