The 3 Main Fitness Goals

fitness goals

As you begin your fitness exercise program, it is important to distinguish what your ultimate exercise goal is.

The three main fitness goals are:

  • Fast Weight Loss
  • Building Muscle
  • Gaining Strength

Your exercise plan will vary depending on your goal so it is important to figure out what your personal objective is.

Fast Weight Loss

If your purpose for engaging in fitness exercise is quick weight loss than the most important thing to remember is that you need to burn more calories than you take in. To burn one pound of fat you need to burn 3,500 calories, so don’t expect overnight results. Losing weight takes time and dedication.

Listed below are the top 10 exercise for quick weight loss:

  • Step Aerobics
    • 800 Calories/Hr
  • Bicycling
    • 500-1000 Calories/Hr
  • Swimming
    • 800 Calories/Hr
  • Racquetball
    • 800 Calories/Hr
  • Elliptical machine
    • 600 Calories/Hr
  • Rowing
    • 500-600 Calories/Hr
  • Walking
    • 360 Calories/Hr
  • Dancing
    • 600-800 Calories/Hr
  • Exercise DVDs
    • 300-500 Calories/Hr
  • Horseback Riding
    • 200-600 Calories/Hr

For each of these you will burn more calories based upon how hard you work. It stands to reason that biking at 20 mph will burn more calories than biking at 5 mph. Motivation and hard work are required to burn the calories needed for quick weight loss. Combining a fitness exercise plan with weight loss supplements may provide you with the necessary tools to effectively lose weight and keep it off.

Building Muscle

Building muscle is more than just exercising, it’s a time consuming process that requires a variety of exercises and tailored food plans.

Here is a basic 10 step guide to effectively build muscle:

  • Work on getting stronger. This includes weight training, weight lifting and calisthenics. Calisthenics include push-ups, pull-ups, reverse crunches, dips, etc. These require stabilizations using your own body weight.
  • Incorporate free weights into your workout. The more weight you lift, the more stress you put on your muscles and the larger they will get. Stay away from machines for this part of your exercise, not only are free weights more versatile, they are safer and more efficient.
  • Focus on compound exercises. Don’t waste time doing endless bicep curls. By doing exercise that hit more muscle groups, you gain more muscle throughout the body at a faster rate.
  • SQUATS & DEADLIFTS. Squats and deadlifts don’t just work your legs; they work your whole body including your chest and arms.
  • Do a full body workout each time you work out. If you want to build muscle you don’t want to work the muscle in only one area of your body. Work your arms, legs, abs, chest and back every time you work out. Only after you have a developed a foundation do you want to start focusing entire workouts on one part of the body.
  • As a beginner trying to gain muscle, make sure you don’t overdo yourself during your routines. Be sure do get plenty of REST and only begin working out three times per week. In addition, it is important to sleep, eat, and drink tons of water.
  • Eat the right foods. By eating whole food you will achieve lower body fat allowing your muscles to show better. Make sure to eat meals full of proteins, healthy carbs, veggies, fruits and good fats.
  • As you workout more and more, you are going to need to be sure to eat more. You need food not only for energy, but for muscle growth and recovery as well. The more meals you eat per day, the faster your metabolism will become and the more muscle you will build.
  • In order to gain muscle you inevitably need to gain weight. Putting on pounds allows you to look and feel stronger while you gain muscle mass.
  • In order to gain muscle, your body needs at least 1 g of protein per pound of body weight every day. You can also take diet supplements to achieve this goal.

To also get a boost in your bodybuilding goals, check out our top workout supplements reviews, and see which one can help you the most.

Gaining Strength

To gain strength and to build muscle are two entirely different things. While building muscle aims to make you bulk up and look strong, gaining strength is the physical attribute of being strong. Below are our top strength training exercises.

  • Squats
  • Push-ups
  • Lunges
  • The Plank
  • Lat Pullout

To make best use of your workout time, do multiple reps of each fitness exercise using a lower amount of weight. Repetition and careful, smooth movements help to increase strength without bulking up to body-builder size.