1. Set Achievable Goals

When beginning a diet and exercise program, it is best to start with simple, short term goals. As you reach and achieve these short term goals you can then begin to set goals for the long haul. Both short and long term goals should be challenging yet achievable. As a new lifter, setting the goal of becoming the next Mr. Olympia is an example of a far fetched, almost unachievable goal.


Short Term Goals:

  • Increase bench press by 10lbs
  • Perform 10 minute jogging cardio session
  • Gain 2 pounds of lean muscle mass
  • Lose 5 pounds

Long Term Goals

  • Increase bench press by 50lbs.
  • Be able to perform multiple 25 minute cardio sessions per week
  • Gain 15lbs of lean muscle mass
  • lose 30 pounds

2. Ease Into Things

If you are new to weight lifting and or cardiovascular exercise you shouldn’t push too hard at first. Doing so can risk pain, injury and a diminished recovery ability. All the advanced lifters you see in the gym (who aren’t juiced up science projects) have spent years developing a tolerance to higher volume and higher intensity training. Attempting to mimic these intense style sessions from the start will eventually lead to an overwhelming fatigue, and eventually force you to abandon your program. Give your body a chance to adapt to the stimulus, not be overwhelmed by it. To quote the great Lee Haney, “stimulate, don’t annihilate.”