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BFIC Newsletter #8
---------------------------------------------- Brought to You by: http://www.burnthefatinnercircle.com ---------------------------------------------- * F r e e Burn The Fat Inner Circle Fit Tip * Inner Circle Member Updates & What's New ---------------------------------------------- ::: Turbo Charge Your Training Journal ::: Burn The Fat Inner Circle Fit Tip By Tom Venuto An old Chinese proverb says, "The palest ink is better than the best memory." Writing goals and plans down on paper is the first step towards achieving them. As Tony robbins says, "If you talk about it, it's a dream, if you envision it, it's possible, but if you schedule it, it's real." when every part of your fitness and nutrition program is put into writing, this ONE discipline alone has the potential to literally skyrocket your results. Hopefully, you're already writing down your goals, workout programs, training schedule and menu plans... If not, start by writing down your goals, then write down the action plans (workouts and menu) that will ultimately lead you to the achievement of those goals. Once your training program is in writing, the step that takes your results to the next level is to keep a training journal. There's no way you can intelligently make optimal progress from one workout and one training cycle to the next if you dont keep written records. Training journals are a powerful motivational force because they create accountability to yourself. If you share your journal with a coach or training partner, then you've instantly created double accountability - first to yourself and then to someone else. Put your journal on the web like many of our Inner circle members have done, and now you have massive accountability and motivational leverage. If you like to use one of those fancy journals with all the columns and rows for sets, reps, etc already printed in them, or if you like to keep your nutritional intake in an electronic online journal, by all means, do that! But for starters, a plain old notebook will work just fine. Your journal must contain, at the minimum, date, exercise, sets, reps, and weight lifted. However, you can be much more detailed and creative with your training journal... You can even "turbo-charge" your training journal by adding a rating scale to a number of KEY objective and subjective measures. What gets measured gets done... But what gets "graded" gets done even better. Here are some (but by no means all) of the things you could include in your journal: Objective & Physical Measures: Day/Date Goals for this workout Time started Time finished Exercises performed Number of sets Number of repetitions Amount of weight used Tempo (repetition speed) Rest intervals Intensity effort level Goals for next workout Cardio: type, duration, intensity/Heart rate, calories burned, perceived exertion Time to bed last night Time out of bed/hours of sleep Sleep quality Subjective & mental/emotional measures: (rate yourself on scale from 1 to 10, or yes or no, where appropriate) Recovery from previous workout Discipline/stick-to-it-iveness Positive attitude support system in place Concentration/mental focus during workout Read goals/affirmations (how many times) Visualization/mental rehearsal Quality of sleep Level of stress/relaxation Scheduled and set goals for tomorrows workout? Look better today? Overall day If you don't get straight "10's", don't worry. Few people do, and no one does 100% of the time. It's not necessary or even possible to be perfect all of the time, but there's nothing wrong with striving for excellence and asking yourself, "What do I have to do to make tomorrow a 10?" You can very easily identify weak-link areas in your training and nutrition when you "keep score" and rate your performance in multiple areas in this fashion. The theory of multiple constraints , proposed by Eli Goldratt, says that between you and any goal you want to accomplish there is a limiting factor, or constraint, which acts as a bottleneck which ultimately determines how quickly you will reach your objective. For example, your training and nutrition may be perfection personified, but if your sleep is inadequate and low in quality, that can limit your best efforts in the other areas and choke up your overall progress. There may be ONE area of weakness which is the only thing holding you back, and you can't fix a weakness if you don't know you have one. Your job then, is to identify the bottlenecks or limiting factors by first choosing the skills, disciplines, results and actions that are critical to your success in reaching a particular objective, and record them in your journal, the same way you would record sets and reps. Then, simply rate yourself in every area. Be sure to "grade" yourself in areas that are not just physical. Peak performance experts say that the primary obstacles between you and your goals are very often mental or emotional. If youre only journaling sets and reps, you may be missing the real choke point. A training journal can give you feedback, provide you with motivation, and hold you accountable. It can make you feel good about your past acheivements as you reflect on how far you have come... But a TURBO-CHARGED journal can help you identify, improve and break through what could be the ONE roadblock that's really holding you back from reaching your true maximum potential. Sincerely, Tom Venuto,
www.BurnTheFatInnerCircle.com
::: Latest updates April 2007 (member's-only area) ::: AUDIO MP3 INTERVIEWS How To get SUPER LEAN... Scott Colby Interviews Tom Venuto Live On Audio (MP3 download for members only) http://www.burnthefatinnercircle.com/members/289.cfm WRITTEN INTERVIEWS The Complete G-Flux Interview, Tom Venuto With Dr. John Berardi The science of energy intake and output that lets you eat more food, burn more fat, and build more muscle, Part 1: http://www.burnthefatinnercircle.com/members/282.cfm The Complete G-Flux Interview, Tom Venuto With Dr. John Berardi The science of energy intake and output that lets you eat more food, burn more fat, and build more muscle,Part 2: http://www.burnthefatinnercircle.com/members/284.cfm 23 Years Of Natural Bodybuilding Secrets: Craig Ballantyne Interviews Tom venuto http://www.burnthefatinnercircle.com/members/274.cfm EXCLUSIVE ARTICLES How To Create Your Dream Body Image... Harnessing The Powers Of the Mind And The Law Of Attraction With Visualization and Mental Imagery, By Rob Kottenbrock http://www.burnthefatinnercircle.com/members/279.cfm BURN THE FAT Q & A Coconut oil, health and weightLoss http://www.burnthefatinnercircle.com/members/291.cfm Whole eggs: Dietary evil or the next "super food?" http://www.burnthefatinnercircle.com/members/287.cfm Fiber And Net Carbs: Should You Subtract Fiber From Your Carbohydrate Count? http://www.burnthefatinnercircle.com/members/285.cfm DOWNLOADS: The Best Natural Ways To Increase Your Testosterone, By Christian Finn, Exercise Physiologist (42 page ebook, valued at $19.95) http://www.burnthefatinnercircle.com/members/275.cfm TOOLS & CALCULATORS 6,000+ Food Searchable Nutrient Data Base http://www.burnthefatinnercircle.com/usdanutrients/ 4-Site Skinfold Bodyfat calculator http://www.burnthefatinnercircle.com/members/272.cfm Circumference Body fat calculator http://www.burnthefatinnercircle.com/members/271.cfm DELICIOUS, TASTE-TESTED BURN THE FAT-APPROVED RECIPES RECIPES Crunchy, cheesy Potato Pancakes (croquettes) Potatoes have gotten a bad rap! they are NOT fattening when you make them like THIS: http://www.burnthefatinnercircle.com/members/288.cfm Also visit the recipes forum, where our own members and moderators have submitted hundreds upon hundreds of burn the fat-friendly delicous recipes and meals: http://www.burnthefatinnercircle.com/members/forum/openforum.cfm?forum=8 RECENT DISCUSSIONS What to do if you're allergic to wheat, milk, eggs or all of the above? (Main burn the fat forum) http://www.burnthefatinnercircle.com/members/forum/openthread.cfm?forum=27&ThreadId=3135 Weight gain and perimenopause/menopause (female fat loss forum) http://www.burnthefatinnercircle.com/members/forum/openthread.cfm?forum=16&ThreadID=3260 How long after cardio should you wait to eat? (Cardio forum) http://www.burnthefatinnercircle.com/members/forum/openthread.cfm?forum=7&ThreadID=3257 Bench Press blastoff - 15 methods to push your bench through the roof (weight training forum) http://www.burnthefatinnercircle.com/members/forum/openthread.cfm?forum=6&ThreadID=3134 Bored with chicken? Here's 3 delicious things to do with canned salmon (recipes forum) http://www.burnthefatinnercircle.com/members/forum/openthread.cfm?forum=8&ThreadID=3362 SUCCESS STORIES Life Changing Choices: An Interview With Stuart Darling... 126 Pounds Lighter http://www.burnthefatinnercircle.com/members/281.cfm NOT A MEMBER YET? join us at: take the tour at http://www.burnthefatinnercircle.com/public/96.cfm hurry! We will be closing out our charter membership mode very soon. Grab the current rates (with no enrollment fee) now while you still can!
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