Setting your lean muscle gain goals for your chosen sport and continually re formulating these goals will be one of the most important processes you will do
This is the second installment in the Lean Muscle Gains for Sports in the Eating for Sports series.
This process of goal setting should start with you writing down what you want to achieve in your training or sport and also in the time frame you want to achieve the goal in.
This will set the guidelines for you to follow and work towards.
Also note here, you may write and achieve many goals, these may be daily, monthly, yearly or lifetime goals, you just need to outline them for yourself.
So start this process by writing down “What”, this is your end goal.
It could be to lose fat and gain 10kg of lean muscle, it could be to reach a goal weight for you carrying more muscle on your frame which would see you perform better at this weight in your sport.
Or it could be to shed a few extra kg and gain a little muscle just to better your health, performance and energy.
These goals should be realistic and of course reflective of where you are in your sport and training.
Don’t be afraid to put a goal number on the scales here too.
If your desired outcome muscle wise is a performance weight, as it is sometimes for rugby or rugby league type sports, you should set your goal as that weight and plan around that.
This is even if it takes you a more time to achieve as gaining muscle is not an overnight task.
Next in your goal setting is “When am I going to do it”.
No ones journey starts without a time of arrival, and with lean muscle gain this should be no different, put a time stamp on your goals and try to stick to them.
More often than not, this time frame for goals will start in the off-season and hit the goal around a quarter of the way through the season.
The key with setting your goals time frames is to be realistic.
If you have a large amount of lean muscle to gain you will have to set yourself longer goal times as you don’t want to risk your health and sacrifice energy.
The best gains in lean muscle come slowly over a period of time and are planned.
If your lean muscle gain goal is unrealistic, you are more likely to not achieve it.
You might have to think about being at your best for next season and so set a realistic goal for this season.
This is more apparent if you have had a long layoff due to injury or similar, sometimes you just have to take your time to get be back into shape for your sport.
By setting and resetting your short term goals constantly at this part of the process you should be achieving your short term goals pretty quickly, this can and will motivate you to do more and get you to your long term goal.
Good short-term goals at this point, in regards to putting on lean muscle, might include;
Sorting out your daily nutrition plan
Planning a grocery-shopping day that happens every week to buy the correct food you need to stay on track
Planning a meeting with your local supplement or health food shop to discuss a supplement plan that suits your sport
All this above could be on top of the goals you want to achieve on the scales too.
A good start to your day is to sit down and plan your daily goals too.
Then tick them off as you go throughout your day and get them accomplished.
So, set your goals in the time frame you have set yourself;
- Yearly if needed
This not only makes your goal setting process more structured, it also makes you accountable to yourself in regards to achievement of the goals.
It also makes the lean muscle gain process a non-think process.
You have taken the time to write everything down and then you can now change, make adaptions to your goals and change each step if needed to make sure you’re on track.
Next in the Lean Muscle Gain, Eating for Sports series is for “Diet and Nutrition for Lean Muscle Gain”.
Or you can go back to the start of the series here, “Lean Muscle Gain for Sports, an Easy Guide“.