Email Q&A

Q. Want to pull it together for the summer.
-CLK

A. The first step when starting any kind a new program or activity is to set your goals. Don't just set any goal, set S.M.A.R.T. GOALS. S.M.A.R.T. stands for:

S - Specific
M - Measurable
A - Action-oriented
R - Realistic
T - Time-bound

The first step is to create a specific goal. A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions:

*Who: Who is involved?
*What: What do I want to accomplish?
*Where: Identify a location.
*When: Establish a time frame.
*Which: Identify requirements and constraints.
*Why: Specific reasons, purpose or benefits of accomplishing the goal.

FOR EXAMPLE: A general goal would be, "Get in shape." But a specific goal would say, "Join a health club and workout 3 days a week."

Next, the goal must be measurable. A measurable goal establishes concrete criteria for measuring progress toward the attainment of the goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.

To determine if your goal is measurable, ask questions such as......How much? How many? How will I know when it is accomplished?

FOR EXAMPLE: Instead of just saying I want to lose weight, a measurable goal would be to lose
10 pounds in 2 months.

Your goal should focus on actions you can take that are in your direct control. It's OK to have goals whose outcome you can't directly control, as long as you are clear about the actions you need to take to do your part in the process.

FOR EXAMPLE: Commit to working out at home twice a week for 20 minutes a day for a month before joining a gym.

R is for Realistic. To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be.

Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.

Finally, a goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? "Someday" won't work. But if you anchor it within a timeframe, "by May 1st", then you've set your unconscious mind into motion to begin working on the goal.





Q. Hey Rahsaan,

I work out like a fiend,..tennis, cardio, weights etc,..should I be drinking protein shakes for a more leaner meaner definition esp in my legs and tummy? I don't want to bulk up too much but I don't eat that well (I try) so would the shakes help? I love my weight,..just feel like my muscles have reached their peak.
Suggestions would be grreeeat!
cheers
xx

A. The best uses of protein shakes are if you absolutely need additional protein in your diet and the only way you need additional protein is if you have a protein deficient diet. Fortunately most American's ingest more than enough protein from the food we eat.

Try to avoid meals that are high in both fats and carbohydrates.

Eat most of your carbohydrates within 6 hours of working out. One of the best ways to gain lean mass while avoiding fat gain is to eat most of your dietary carbohydrates during the 6 hours after training. During the rest of the day, the diet high in protein and good fats. Veggies are also a must during this time. A small amount of fruit is acceptable during this time as well.

Protein drinks do come in handy although I prefer it if people can eat mostly real food. If you can't get your hands on real food, a shake is an OK substitute, but it's not a magic pill.

Q. Rahsaan,

I appreciate you taking some time to help me compose a workout plan. I'm hoping to get a chance to work out 2-3 times a week (outside of Krav classes), and I'm gonna attempt to change up the diet to help things out. Again, I'm really looking to strength and tone my core, and I really hate to run, so I'm trying to mix things up a bit. I know you had mentioned circuit training with dumbbells; what types of specific exercises should I be doing?

Really appreciate the help, so thanks in advance! Also...I'm gonna attempt to eat a little healthier/lighter to coincide with the exercise, haha, we'll see how the latter goes.

-Chris

A. Getting lean is fundamentally all about the equation Calories Expended > Calories Eaten. In other works work out more than you eat, but not drastically so.

Now, the problem with consuming less calories is that muscle loss can and does take place due to the calorie deficit. In order to minimize muscle loss you must “trick” the body into believing that the muscle you have is necessary for your survival. And that “trick” is to lift heavy.

For a 2 – 3 day a week lifting schedule I would advise the following:

Day 1
Full Body workout, be sure to lift HEAVY.

Squat 5 x 5
Bench 5 x 5

or

Dead Lift 5 x 5
Overhead Press 5 x 5

Day 2
“Loaded Cardio” Workout

Pick a “cardio” movement (sprinting, jumprope, etc) and couple that with a strength movement (clean and press, dumbbell burpees, etc) and perform each for time alternating each exercise.

See the video below for and example.

Day 3
This is the workout where your focus on recovery and weak points. I would focus heavily on joint mobility and the smaller muscle groups.

- Rahsaan

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