Marc David
Posts: 9128
Joined: 4/6/2003
From: Bay Area -CA
Status: online
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Beginning-Bodybuilding e-Newsletter
Nutrition For The Soul And A Weight Room For Your Mind
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In This Issue - July 7, 2006
- Question & Answer: How to Stay Motivated to Workout
- Marc's Update: The eZine Gets a Facelift
Please add "mrcd@beginning-bodybuilding.com" to your
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A Note From Marc
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Check this out!
After sending out the survey last week, I received hundreds
of comments. They ranged from layout problems to creating
a more colorful ezine (some color at least) to some amazing
words of encouragement and thanks.
[ I really want to thank those who sent in the kind words,
that I have a gift for writing and even with the layout
issues, they read it faithful. Thank you. You know who
you are. ]
--> How do you like the new look? <--
Now while this ezine will stay text/html, I'm hoping that
some of you notice the changes in this edition. I really
went thru the survey responses and tried to adjust this
ezine to fit your needs.
It's not as fancy as a magazine ad or as interactive as
some websites but the eZine did get a facelife and there's
some changes to the layout that I think will make it easier
to read.
[ If you don't like the color scheme, I can change that as
well. Just testing things out for now. ]
Comment-->I've already purchased the "Beginning
Bodybuilding Guide," but you keep soliciting me to buy
it.<--
I debated about that a long time (once you have the book
should I remove you from this list?) and decided that this
ezine does provide valuable information to people who
already own a copy. I touch on topics that are clearly in
the book but I also elaborate on them beyond what you
have. And I discuss topics that are not in the book at
all. There is clearly value in staying on the list
regardless of your purchase decisions. I felt it best to
let my customers make the choice to leave this list if they
didn't see any continued value.
My intention is to provide continuing education. The
Beginner's Guide is a more detailed bodybuilding and
fitness reference that you can use in addition to this
ezine.
Comment-->How about pictures or videos displaying exercises
you would recommend for those whose problems are issued in
your ezine..<--
Future issues, including this one, will include an exercise
database link where you can lookup and see videos or
descriptions of exercises listed here that you might not be
familiar with. See the Recommend Resources below.
--> How do you like the new look? Send your comments about
the updated look. <--
http://www.beginning-bodybuilding.com/contact.htm
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Beginning Bodybuilding Q & A
with Marc David
http://www.beginning-bodybuilding.com
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QUESTION:
Dear Marc,
When I first started working out, I made some good
progress. I was excited to go to the gym. But after some
time, I just didn't notice as many changes. My routine was
a bit boring and around March of this year, I felt like
quiting.
Working out is fun and all, but I never know exactly what
I'm going for. Sure I want to lose weight and gain some
muscle but I feel like I've got no direction.
How do you keep on track?
Sincerely,
James H.
ANSWER:
Let me make a prediction...
96.8% of subscribers who actually are reading this ezine,
have wished they had more passion in the gym.
And a full 99% of those still reading, do not have their
goals written down anywhere.
Why is motivation so difficult? How come the #1 question I
receive is from somebody who asks, "I know what to do, but
I just need somebody to motivate me to do it all year
round."
So let me ask you...
Can you clearly see your goals that you want to obtain? No
really. Can you SHOW me what you want to accomplish in the
next 6 months?
Personally I always thought that writing down your goals
and to-do's was crap. Until I took a sticky yellow post-it
and wrote down 4 things I wanted to accomplish on my
website over the weekend. Nothing fancy at all but clearly
the things I wanted to do. They were specific, simple and
not unrealistic.
Needless to say...
I did them all over the weekend. And here I'd thought
about them for 6 months!
Look... goal orientation is the key element in establishing
strong motivation.
Let me say that again - Knowing what you want to accomplish
is key in establishing the desire to actually do it!
A goal is nothing more than a stepping stone from one goal
to another. It's the bridge between wanting to achieve
something and actually achieving it.
So let's being with the Six Steps you must do to go from
thinking about it, to actually doing it.
:: A Goal Must Be Well Defined ::
If you've seen those Red Cross thermometers or any place
that shows some type of chart with the money received and
the ultimate goal.. that is pretty well defined.
Just think about it...
What sounds best to you?
a) I want to lose weight
b) I want to lose 15 lbs of fat and get to 10% body fat
with a year
Please tell me you picked B. B is clearly more defined and
therefore more obtainable.
:: A Goal Must Be Stated In Writing ::
Life gets in the way. My story of wanting to do just 4
simple things to my own website that I had the ability to
do just kept getting buried under the complexities of life
and schedules.
Once it was a simple post-it note on my desk, it had a
magical way of getting done as I checked off each item. It
didn't require any more work on my part but it was defined
and clearly visible.
Everybody says this right? Even Tony Robbins, Tom Venuto,
Jon Benson, Jeff Anderson, and the rest of them.
But guess what? Those guys are right. That is their
secret to success.
They write down what they want and once it's in writing, it
gets done.
The rest of us think about it forever and never really get
around to doing it.
Heck, if you don't write down a grocery list of what you
want, you'll forget things at the store, get distracted and
make 4 more trips that weekend.
Opps... maybe that is why I should take a list to the
store. Saves on gas too.
My point is, your goals MUST be written down.
:: A Goal Must Be Stated In The Positive ::
I'm not a medical doctor of some Neuro-Linguistic
Programming, but I know enough about the subconscious to
know it doesn't understand negative goals.
Use a positive mindset when creating a goal. "I won't eat
junk food" is better stated as "I will eat healthy foods
eat day." Even better is "I will enjoy eating healthy
foods each day."
Now your goal is an affirmation which can be used to kick-
start some action!
Rather then state what you won't do, start telling yourself
what you will do.
:: A Goal Must Have A Deadline For Its Completion ::
How many of you get excited about payday? Or an up-coming
vacation? Or even a UFC fight in Las Vegas?
Simple. It's something to look forward to and think
about. It creates a sense of urgency in ordering tickets
and getting the hotel if you know you are leaving on a
specific date.
If there's no real goal for completion, there's no sense of
urgency after a bit and hence, most people quit the gym
after 6 months.
Not only did they not have a clear goal most of the time
but they had no deadlines for obtaining anything.
After a bit, it's just a routine, gets boring and since
there's no deadline to accomplishing anything, they get
back to life and out of the gym.
:: A Goal Must Have Sincere Emotional Appeal ::
So let me ask you...
If you don't really care, how much passion do you have for
that thing?
Creating a goal should be a sincere effort with something
tied to your emotional desires.
Heck if you don't even care, trust me, your mind will find
a quick way to end that gym session.
An emotionally charged goal will have a sense of urgency
and that leads to passion to complete something specific by
a certain deadline.
Passion is the fuel you are looking for and only you can
create it. Sadly, it's not available in any gas stations
that I know of... yet.
:: A Goal Must Be Difficult, Yet Realistic ::
With that said, if it's too easy, it's unlikely you'll give
it enough attention to really focus on it or care. "I'm
going to make it to the gym tomorrow," is hardly an earth
shattering revelation for most. To make matters worse...
If it's too difficult, you'll get frustrated with the lack
of progress and your confidence in actually doing it will
be compromised. That means...
You need to create goals in such a way that with a
continual, concentrated effort, you know you can get the
job done.
Imagine a mountain top with a red flag at the very top.
That is your long term goal (specific too). But it's
unrealistic to think you can achieve that in 2 months.
But if you had little yellow flags along the path to that
red flag, those would be short term, achievable goals you
could look forward to with a sense of urgency because they
could have a shorter deadline and time to completion.
How about losing 1 lb a week of fat?
How about gaining 2 lbs a week for those who are on a
bulking cycle?
How about writing one question and answer a day for the
Beginner's Guide to Fitness and Bodybuilding? (That's how
I got all 250 pages of my first book done.)
Short term thinking but with long term results.
If you know you can get the job done, your passion for
doing it will rise.
Now go get some yellow sticky notes!
You can learn more about success techniques that are
designed specifically to maximize your fitness efforts in
the Beginning Bodybuilding program:
http://www.beginning-bodybuilding.com
Train hard and expect success,
To Your Health,
Marc David
Beginner's Expert
http://www.beginning-bodybuilding.com
Contact: http://www.beginning-bodybuilding.com/contact.htm
-----------------------------------------
HOW TO SEND IN YOUR QUESTIONS
-----------------------------------------
If you have a health, fitness or bodybuilding
question for Marc, send your comments to:
http://www.beginning-bodybuilding.com/contact.htm
**Important**
While every effort is made to answer each question
personally, please understand that I do receive a high
volume of email. A personal response is not always
possible. However, every effort will be made to respond to
your questions and some will make it into this publication.
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RECOMMENDED RESOURCES
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ExRx Exercise & Muscle Directory
http://www.exrx.net/Lists/Directory.html
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