World Cup just started but that is not what we are talking about today, let’s talk about your GOALS!

The only way to achieve them is to actually set them (duh), make them tangible and they will become real. This is true in fitness just like anything else you have done in your life. Think about the great accomplishments in your life, how did you get acchieve them? It wasn’t by chance, it was by setting a target with milestones and attacking them one by one. If you want a change then you’ve got to be the change, don’t fall into the trap of tomorrow because as we all  know TOMORROW NEVER COMES.

So let’s set some S.M.A.R.T. goals





Timely or Time line

Goal setting is all about setting S.M.A.R.T. goals — and T stands for “Time line”. Athletes peak for National Championships, Trials and World events. Just because you’re training for fat loss or to look better naked – doesn’t change the fact that DEADLINES are extremely effective tools.

So we’re going to set two this Summer.

Your next goal is Independence Day (for my US readers) – July 4th –

With a combination of a kick start plan, a solid workout and nutritional support program and a healthy dose of motivation – you could easily be 10+ lbs leaner by then.

Your next goal is the end of summer – the Labor Day weekend (first weekend in September).  So if you’re looking a little flabby this weekend or feeling a little embarrassed about your body — you can still make amazing changes. It’s never too late.

This is an opportunity for you to look great by Summer’s end.

But you still need to start now.

Here’s the fat loss basics (if you need more info see below):

  1. You need to create a caloric deficit – no two ways about it – you must burn more than you consume. But that doesn’t just mean eat less.
  2. The most effective way to create that deficit is to use a combination of diet and exercise
  3. Your diet should consist of lean proteins, fruits and vegetables.
    Keep starches and refined carbs to a minimum.
    Keep your fluid intake high (water only), and try to eat at least 4-5 small meals per day.
    This will help maintain blood sugar levels and keep you from blowing your diet.
  4. Exercise – interval training and metabolic resistance training will provide the most bang-for-your buck. Steady state aerobic training just doesn’t burn enough calories for your goals right now, and a bodypart training split will be less effective than total body training for fat loss.
  5. Try to exercise at least four to six days per week – two to three days of interval based cardio and two to three days of resistance training.

The excerpt was adapted from Alwyn Cosgrove’s blog and is exactly what we do in the MaxOut class everyday, so the programming and exercise part is DONE for you. All you have to do is show up, now you just have to know what your goal is and figure out a nutritional strategy that works for you. Don’t make it too complicated because it is as easy as just eating lean protein, tons of veggies, some fruit and minimizing the starch and sugar intake. Not only will you look better but feel better and perform better in the gym EVERYDAY.

Alright let’s get it done and post some goals to the comments, make them public and hold yourself accountable.



If you want more, be MORE ! -Martin Rooney


About MaxOut Performance Fitness
Sergio Maldonado is a Sports Performance and Fitness Coach in the San Francisco Bay Area. He strives to be the best at what he does through training, professional development courses, and practice. The purpose of this blog is to get out some of the knowledge that he obtains to better help others in their pursuits towards fitness and a better life.

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