Training Aug 2006
Body Blueprint: Laying the Foundation for your Ultimate Physique
copyright © 2006 Sammie Kennedy,
all rights reserved
Have you been exercising for years and still haven't reached your
We often tend to jump into a workout program without first laying out a
blueprint for success. An architect would never allow contractors
to throw together a building without first planning each and every step
along the way. They always know the materials and tools that are
required in the construction, and most importantly, they know exactly
what the building will look like when they are finished, in every
intimate detail. The same meticulous planning that the architect
and builders do must go into your own blueprint for your ultimate
physique. If you don’t know what you are working towards, and set
out a plan to get there, you will most likely never be successful.
The # 1 Reason For Failure Is…
The lack of clearly defined written goals. Goals have the ability
to create energy and motivation. The process of setting your Body
Blueprint begins with clearly written goals. It is what you focus
on or think about that you manifest in your life, so ensure that your
goals are positive and motivating.
How to Draft Your Body Blueprint
1) Set Specific Goals: Narrow it down, right to the exact amount
of pounds that you want to lose, and set an exact date that you want to
accomplish it by. How much body fat do you want to lose? What
size of clothes do you want to wear? Ladies, do you want Angelina Jolie
arms? Guys, do you want Brad Pitt abdominals? You can’t be general or
vague about the way you want your body to look or you will never know
when you have reached your goal.
2) Set Measurable Goals: Ensure that there is some part of your
goal that allows you to monitor or measure your progress. This can be
with size measurements, scales for weight loss, calipers for body fat,
3) Set BIG Goals: If you set “puny” or “realistic” goals, they
will not be motivating, and won’t get you off the couch and into the
gym. Your goals are meant to excite you and even sometimes scare
you. There are no unrealistic goals only unrealistic deadlines.
4) Set Realistic Deadlines. It is only healthy to lose
approximately 2 lbs. of fat/week. If weight loss is your goal don’t go
crazy and expect to lose more than that or it will most likely come off
in muscle tissue and water. Don’t skip this step because it can lead to
disappointment and frustration, the #1 reason that so many people give
up their goals. If you are not sure whether your deadline is
realistic, ask someone who knows! Find a personal trainer or
other resource to help you set your timeline.
5) Set Long-Term and Short-Term Goals: These can be anywhere
along the following time line, or create your own.
i. *Your ultimate long term goal:
What type of body do you ultimately want to have? Go beyond this year
and set a big goal.
ii. 12 month goal
iii. *3 month goal: This timeframe is the most important.
Your ultimate goal is not likely to have any urgency. 3 months is
just around the corner so you have to get moving.
iv. Weekly goals
v. *Daily goals: This involves things you want to improve on a
daily basis. It can include dietary, workout goals of increasing
weight or intensity, or any other improvements you think you need to
6) Establish emotional reasons why you want to achieve your
“If you have a strong enough why you can achieve almost any how”
-- Nietzsche, Philosopher
What are your reasons for wanting to build a great body? How will
it make you feel? What is important to you about getting there?
Now that you have the tools to begin your Body Blueprint, get
started! Take out a pen and paper and start working on it,
because the minute you write your goals down on paper you are that much
closer to making them happen. It doesn’t take long and it is your
key to success. Also, keep your eyes open for more “Body
Blueprint” articles in the future to help you create the body of your
Sammie Kennedy is a fitness model and
personal trainer. For more Healthy Fitness Model Tips and Advice,
visit her website at www.FitnessRoleModel.com