People will always start to make the so-called "New Year goal and plan" at this time of the year. Although the New Year goal and plan on fitness is various, generally it’s made up of only the following contents:

• ·A Promise to Exercise
• ·Diet control
• ·Weight Loss
• ·Build muscles and Gain Weight

No doubt that these New Year goals and plans are all good, but whether they are effective or not is another story. Will these plans be actually carried out? Will the people only have the passion to begin, then after give up and go fishing for three days? Whether these plans are real plans or just in name only? All the questions above are the problems we will face when making the New Year goal and plan. Take "A promise to exercise" for example, it is a very general goal. The following questions should be answered. How many times a week shall we train? and how long should we exercise each time? What is the proportion of aerobic and anaerobic exercise during training? These are all problems. If the problems above cannot be solved, the so-called "New Year plan" may not be well conducted in the actual implementation process. So with this article I am trying to answer the question of how to make the "New Year goal and plan" specific and detailed from the aspects of Why, How and When.

Why

It may be the most important part of the New Year goals and plans. You need to calm down and ask yourself what on earth motivated you to do it when making the plan. It is better not to make the plan if you don't have a very strong desire to change yourself, as plans are made to be executed!! For most people, especially the people working in the office, eliminating the love handles is their primary target. For women, the first important parts are the waist, legs and the underside of their arms, and for men both sides of their waist. In addition to eliminating love handles, the other goals are as follows:

• Getting stronger
• Achieving Big Lean Muscles
• To get that beach body ready for the summer
• Preparing to participate in the Sports and Fitness Competitions

All in all, you have to make sure of your own goals, then you can do it with purpose. In addition, you also have to be detailed with time and quantity. Carefully setting out your goal will define what you want to achieve. For example, if you want to increase power. You must be clear and define the difference between your current bench press weight to the weight you want to achieve in 3 to 6 months. If you take part in jogging, you need to set the goal of finishing a mile in 10 minutes. If you want to lose weight, then you have to measure your current weight and set a goal weight you would like to get down to. The more specific and defined your goals are, the easier they can be followed up on.

How

We have covered the Why, now is the time to discuss how to meet your New Year target. How to shape your new self, how to reach the goals you set for yourself, this is the most important. We will not discuss the training and diet plan in detail in this article, as there is much information about training and diet in the WHS fitness blog. Both Drew Campbell’s opinion about fitness and training, and Jim Dawson’s training video, and the training and diet arrangement of Rock Chai’s will provide you with high quality information. Certainly, there are a lot of fitness programs and diet arrangements for the people in all training phases in my previous articles, so what you have to do now is read the articles on training in WHS fitness blog. I'm sure you will benefit a lot.

What has to be pointed out is that, the BULK plan of adding muscles or the CUT plan of losing weight, whatever your goal is, be sure to keep a proportion of your aerobic training in the whole training arrangement. 2-3 times a week of aerobic training is recommended, and the form can be jogging, cycling or swimming. As a result of that not only does the aerobic training have the effect of reducing fat and weight loss, but also it benefits to our whole cardio-pulmonary function and our whole bodily functions. If it is too cold outside of your place and you don't want to train. Try the treadmill or climbing stairs. There are always other options. If you live on the 10th floor, you can try to walk up and down the floors once a day, your heart and quadriceps muscles will benefit a lot from this.

When

The goals set, training programs arranged, you have to make a careful plan of your training schedule in order to ensure your goals are achieved. Maybe in many people’s opinion it is just a waste of time and they would say… the target is set, the training plan has been arranged. The only thing we have to do now is to go to the gym as often as possible in a week. We will go there as long as time allows us to. Then again what is going there as often as possible? What is the concept of time allowing? If these were not made certain, it is very likely that you tell yourself "I have been to the gym twice this week already, that is enough"; Or "I am very busy, there is no time for me to go to the gym, maybe I will make up for it in future". In this way, you're probably going to interrupt training, and give up halfway, just as you did about your New Year plan several times before, without any improvement. In order to ensure the implementation of the training program, you have to make a clear provision on your own training arrangement, such as: going to the gym three times a week; going to training straight after work; If you have to work overtime or if there is an emergency, make up for it the next day. Ensuring the quality of training, and diet control included. Only in this way can you make yourself on track, also you will not be off track because of negligence or laziness.

Summary

Making the New Year goal, you have to ask yourself why do you want to make this plan? What kind of training plan you should make to achieve this goal? And also what is your time schedule for this training plan. Only when these questions are answered in detail, and a careful plan is planned out, can you succeed. The more detailed the goals and plans are, the easier they are observed and implemented. Of course, it is unnecessary for you to be impatient, Rome wasn't built in a day, nor does good shape happen in one day. There is no need to make your plan so hard that you may not be able to cope with the workload. It will only increase your risk of injury, making you get further and further away from your own goal. New Year is a proper time for you to turn to a "new you", hope the information in this article provides can help you formulate a detailed plan of the New Year.

Of course, in order to make your plan more detailed and effective, I advise you to learn some more fitness knowledge, especially the training, diet and the matters we should pay attention to during Body Building. WHS website has a lot of good fitness information for you to learn from. In addition, WHS 12-Week Challenge in 2012 will also start in the near future, so it will be a wonderful choice if you can combine your own New Year Plan with WHS 12-Week Challenge.