In this call you’ll hear Mike reveal some of the most common mistakes that people make when it comes to getting a six pack and how you can the best results in the shortest time possible. You can listen to this seminar for a limited time by clicking here.

In this call you’ll hear Darin explain how he gets results like this from his clients (regardless of their age).  He also talks about his favorite 2 exercises, how to use your mind to maximize your results, and some motivation tricks for staying on track. You can listen to this seminar for a limited time by clicking here.

PS: If you haven’t signed up for the free Elite Body series yet, click here

Jim: Speaking of goals, can you talk a little about performance and outcome goals?
Vince: That’s a great question.  Performance and outcome goals – I guess one’s a good way to set goals and one’s a bad way to set goals.  Outcome goals are something you can’t control.  These are the wrong goals to set.
An outcome goal is saying that I want to – and I’ll clarify all this in a second – an outcome goal is saying I want to lose 100 pounds.  Well, you can’t control if you’re going to lose 100 pounds.   You can control the performance goals that are going to contribute to that outcome goal, but you can’t actually predict the outcome.
It’s kind of like a 100 meter sprinter.  He might want to run . . . an Olympic sprinter might want to run sub 10 seconds, but he can’t control the outcome of running 10 seconds.  What he can control is how hard he pumps his arms; how fast he comes out of the gate; how he accelerates at the 30 meter mark.
What I’m trying to say is that yes, you should have some sort of outcome goal — I want to lose 100 pounds, but that shouldn’t be where it stops.  You should progress your day to day focus to revolve around performance goals, things that you can control. So let’s make this practical.  For somebody who wants to lose some body fat, a good performance goal would be to wake up at 6:00 in the morning instead of 7:00, because waking up an hour earlier is going to allow your metabolism to work an extra hour in the day.  Multiple that by seven days in a week, and that’s 7 hours times 52 weeks — 7 x 50 = 350 extra hours in a year that your metabolism is going to be burning.
Focusing on things that you can control like writing out a grocery list so knowing that you’re going to put enough chicken in your grocery cart.  You’re going to get enough oatmeal.  You’re not going to put this in your grocery cart.  You’re going to make sure you get enough vegetables.  Those are things that you can control.
Writing out your day planner – I’ve got a buddy living at my place right now.  He’s a physician.  He has this insane schedule.  He works one day on; he’s on call one day; he’s off another day.  He’s asked me for all this workout advice.  I’ve been giving him workout advice.  Every time I see him, he looks the same.  I’m like, “What’s the problem here?”  I realize that he doesn’t have a schedule.  He’s focusing on the wrong thing.  I said, “What you need to do is get your planner and I need you to schedule in all the days you’re going to work out for the next month.  Let’s worry about that.”  He’s like, “Oh man, that’s what I need to do. I have to figure out what days I can even work out on.” Who cares about reps and sets until you have a plan and know when you’re going to hit the gym?  Focus on things you can control and then the outcome will take care of itself.

Jim:    That is profound.  That is really great.  I think that’s one of those common mistakes that people make.  They’re so focused on the outcome that they forget to focus on the details of it all.   That is profound knowledge. Another one – and again, these are things in the No Nonsense guide.  It really is no nonsense.  I think that’s the absolutely perfect title because in an industry where there’s a bunch of nonsense – well, the nonsense is that there’s so many different systems and programs and everything else.  I think what Vince has done with his book is really boiled it all down to the absolute core things.

If you’d like to learn more about Vince’s No Nonsense Muscle Building program, click here.

]]> http://theelitebody.com/blog/training-tips/goals-that-lead-to-failure/feed/ 0 http://theelitebody.com/blog/training-tips/replay-interview-with-vince-delmonte/ http://theelitebody.com/blog/training-tips/replay-interview-with-vince-delmonte/#comments Thu, 03 Jul 2008 02:01:25 +0000 Jim Katsoulis http://theelitebody.com/blog/?p=8

I just finished interviewing Fitness Model Champion, Vince Delmonte and it was awesome. Vince is a fantastic model of motivation. He shares some distinctions about how to set goals that are profound. It was also fascinating to hear his technique for creating  unstoppable commitment to his stated goal. You can listen to a replay of the interview here for the next 24 hours.

PS: If you haven’t signed up for the free Elite Body series yet, click here

How to Start an Exercise Habit Audio

This is an excerpt from last week’s Elite Body interview with Turbulence Training creator Craig Ballantyne about the “dark side” of cardio.

Jim:  I think something that may be new information for some people, is that you’re not a huge fan of cardio, are you?

Craig: I’m not a huge fan of it in terms of people looking to lose body fat obviously in short time periods.  I mean if somebody likes doing it; if somebody wants to be the triathlete, you know what, go ahead and do it and love what you do. But, I’m not a big fan of it for those people I see who are running on the sidewalk and look like they despise every single minute they are doing it.  That is probably a greater percentage of the people who do it when they are looking to lose weight.  I’ve got farmed with enough to studies to say that it’s not what it’s all cracked up to be in some of the articles that you’ll see out there.  I’m just not a fan of it in terms of that.  I’m not a fan of having somebody do stuff they don’t like to achieve a goal when there’s other ways to do it.

I’m not a big fan of certain machines in the gym for cardio.  It may not be the machine itself, but it may be the excuses.  Its human nature that some of these machines allow us to slide by and do stuff that we think is helping us, but subconsciously we’re taking the easy way out.  I have what I call the human nature test; because I always make fun of elliptical machines and I really think that they are not again what people make them out to be.

If you took . . . let’s say you take 100 people.  You go to a mega gym – you’ve got 100 treadmills, you’ve got 100 elliptical machines – you take 100 people into that room and you say, “Okay, you have to work out for 30 minutes at a pretty good pace.  You choose your machine.”  You know darn well that 70-80 of those people are going to be on the elliptical machines rather than the treadmill.  To me, that says something.  I’m intuitive about that, and I just think that we’re taking the easy way out.

You can extend it even further and say, “Okay, you’ve got 100 people; you’ve got 100 treadmills or you’ve got a track.  Go do your training.  You can either do the treadmill or the track.”  You know 80% of those people are probably going to use the treadmill too.  Choices like that I think; humans take the easy way out.  It’s not always a bad thing to do, but when it comes to interval training it’s at least as good if not better than cardio training and at a shorter time amount.

The other thing that I’m against in terms of cardio is – I refer to it as one of the dark sides of cardio – is that people can get injured doing a high volume of cardio work.  Now that’s not to say you can’t get injured doing a high volume of body building work.  I personally when I was young and reading the magazines, I was doing too much upper body work and had a little bit of shoulder problems; not anything I haven’t been able to get over.

Again, that comes down to volume of work.  Too much volume in lifting, too much volume in cardio and you’re going to end up in the doctor’s office or the physiotherapy office.  I know plenty of physiotherapists; they tend to be . . . as you know, health experts tend to be people who like to do exercise and those physios who know better are often getting treated themselves.  There’s one physio that I worked in a gym where she worked, and she literally could not walk properly because she did so many spinning classes.

Spinning classes are another thing I’m not a huge fan of.  There’s great benefit to the group mentality because social support is huge.  But, why do something for 45 minutes when you can get the same results in 20 minutes or better results.  Also, I’m not a big fan of the high RPM spinning because I think that’s where a lot of hip problems have been developed in people that I’ve trained personally and also in some of the classes I’ve watched.  I mean I just don’t think that it’s great for your hips, especially in women who have hip problems already from childbirth.  To just be going at 140-160 RPM or whatever they are doing and you just watch their bodies, and without to use a broad and encompassing term, without the right core and musculature and stability there, they are going to end up with problems.

I can find . . . I guess I can poke a hole in any of these types of training.  Nothing’s perfect, but there are some things that are often overlooked by people who use these things.  We should all have a little more critical thinking in how we train.  I mean I’m not perfect in what I do in my own workouts too, but I think that’s a huge, huge thing that we want to avoid overuse injuries from cardio, especially in the weight loss industry or the weight loss goal setting plan that we have.

One last thing I’ll say on this is that an aerobic training program is probably one of the worst places to start a 300 pound person out on a fat loss program because their muscles are not prepared for this and neither are their joints.  Quite frankly, I wouldn’t want to run with an extra 120 pounds on my back, or even walk quickly.  We need to re-examine where we start people out.