Goals for July

Read about my goals for July!

As I mentioned in one of my earlier blogposts, setting goals is key to succeed 

(see angelsofsteel.blogspot.nl/2014/05/FirstthingsfirstMental.html). 

For this start of the new month I have set a couple of new goals I would like to share with you. My goals are: a lower fat%, tracking my food, increasing the weights of my training, and more cardio.

Lower fat%

The main goal for this month will be to decrease my fat%. Right now, I can really see the shape of my body changing, forming and growing. However, I would like to see more definition, for example my abs. This is done trough cutting your fat%. Therefore, my aim is to have my fat% by 16% at the end of this month. Currently, I think that my fat% is around 20,5%, based on a measurement last month. This means that I will have to loose about 1,2% of fat every week. Should be feasible! I am going for it!

Abs are made in the kitchen

Your abs will never show when you have a high fat%!

Like many competitors will tell you; abs are made in the kitchen. You can do a million ab crunches, leg-lifts and other ab workouts, but when you have a layer of fat on your belly; these amazing muscles will never show. Therefore, you need to adjust your diet! Eat frequent, small portions of clean food. Currently I am eating about 6 times a day. Every day I take carbs in the morning, and on weight training days (3x per week) I take complex carbs pre-work out and simple carbs post-workout. 

However, what I didn't do so far is measure the exact proportions of macro nutrients (carbs, fats, and protein) and the grams accordingly. This month I will keep track of it every day. For this purpose I will use 'Mijn Eetmeter', this is an app that allows you to easily track the foods and nutritions that you ate for a specific day and makes nice overviews of this. 

Increase weights

When working out in the gym, I focus on a full-body workout 3 times a week. Firstly, the larger muscles, and thereafter the smaller muscles. Since my problem area is my glutes, this is where I start my workout with because that is the moment I have the most energy. My goal for this month is to slightly increase the weights I workout with, especially for my leg and glutes training like deadlifts, squats and hip thrusts. My goal will be to increase the weights with 10kg for both the deadlift and shqats, and using the tougher orange resistant belt (instead of the black) for the hip thrust for 3x12 reps in a superset. 

Cardio

Cardio is incorporated in my trainings 3 times a week for 20-30 minutes. I will, in order to reach my goal of a lower fat%, focus to complete 30 min high intensity cardio 3x a week. In addition, when in the case I have not incorporated interval training in my weights training, I will end the training session with 20x stair walking (well, actually running) or 10min high intensity biking. So: More cardio for me this month!

What are you waiting for? Make July your B*tch!

I am going for it! What are your goals for this month! Let me know if I can help you with reaching your goals and if you have any questions for me! I will keep you updated about my progression!

Now... Make July your B*tch!