In the last few lessons, I taught you everything you need to know in order to build a great physique on the physical level. Let's now look at the mental level. I will show you how to stay highly motivated through SMART goal setting and how to reach those goals with a good action plan. Let's first talk about a phenomenon I call the 10 week motivation. Most beginners start up the first few weeks highly motivated, they really want to change something in their lives and stick to the workout regimen, a new diet. However, this also creates a lot of expectations.

And when after 10 weeks, they don't see any noticeable results. Many will start missing workouts and pay less attention to what they're eating. Then a few weeks later, usually after three months, many will quit altogether and just go back to their old lifestyle. Now, don't worry, but this program you will see results that I can promise you, there is something else you need to make sure of though in order to stay on track. You have to set clear goals. If you don't know where you're going, how can you ever know if you got there?

Because the goal setting process is so important in order to stay motivated, we'll go through it step by step, and I will teach you everything you need to know about it. Okay, so the first important thing when setting goals is to make them smart. You probably already know this concept, but let me go through it very quickly. The Smart formula forces you to make your goals Specific, Measurable, Attainable, Realistic, and timely. Specific means that you have a much greater chance of accomplishing a specific goal than a general one. At this stage, it is important that you translate your general thoughts of what you want to accomplish into something more detailed.

For example, if you want to live a healthier lifestyle, what does that mean? Do you want to exercise more? Do you want to lose weight, build muscle? All of that should be part of your goal setting The next step is to make your goals measurable. This means establishing a criteria for success. For example, how many extra pounds Do you want to lose?

Or how many pushups Do you want to be able to do? Try to put your goals into concrete numbers that will make it easier to track your progress afterwards, when coming up with measurable goals is also important to make them attainable. That means you should choose goals that can actually be achieved. Now this part is a little tricky, because on the one hand, you should choose more abstract big goals that will really motivate you. And on the other hand, you should make smaller milestones, for example, on a weekly basis, to keep you on track and remind you that you are making progress. The aren't smart tells you to make relevant goals.

This means answering the question of why you're doing all of this. Some people train to look better, others want to be more healthy. There really is no right or wrong reason. You just have to make sure that To know yours. And lastly, you should make your goals timely. This means choosing a timeframe and defining a deadline.

As for the timeframe, I advise you to choose a big goal for the long term and smaller milestones for the short term. Now once you've come up with goals and milestones that really motivate you that really tell you why you're doing all of this, try to put them into writing. Take a sheet of paper and write down your SMART goals. Once you've done that, share them with your friends and family. This will make you accountable not only to yourself, but also to others. This can really be a great motivator and create some positive pressure.

Next, you want to create an action plan. This means taking your big goals and breaking them down into smaller individual goals. When you write them down on a calendar leading up to your big goal. You'll also need to specify what exactly you have to do in order to accomplish them. Once you've created this timeline, take Good look at it and commit to it. Tell yourself that this is what you want and that you will achieve it.

Over the course of the next few weeks, you should track your progress and always check if you're completing those smaller milestones. If at one point your goals should turn out to be too easy or too difficult, you can change them. But ask yourself if this is really what you want, because it might mess up your entire action plan.