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Intro: The most profound experience I ever had was the day I came to the conclusion that I can set goals and work to achieve them. To my discontent i learned that lack of talent and opportunity can make even the least ambitious goals impossible. When I turned my life inside out, I realized that health goals don’t require any talent and opportunity is always there. I suddenly had an epiphany. All you have to do is commit, work hard,  and you will achieve results fairly quickly. This led to the obvious conclusion that healthy results open doors for  much bigger success.

From a practical stand point, I would like to share with you some standard goals that will pave the path of even greater and more ambitious goals in all aspects of your life. There are 4 primary goals:

1. BMI: The Body Mass Index is a number that generated from the relationship of your height, weight, and age. The ideal weight and BMI number for you is generally an ambitious goal. Realistically its a long term goal that can take anywhere from 1 to 5 years to achieve depending on the degree of your commitment and your starting point. All the smaller goals lead up to achieve this ultimate goal. For me, this goal was intimidating, but only pushed me to work harder and be more efficient with my time.

2. Body Fat %: This too can be a misleading number. Especially if you compare your current body fat percentage to a competitive body builder at peak performance. It wouldn’t surprise me if your body fat percentage was over 40%. In comparison, a professional body builder can have a body fat percentage as low as 6%. So with the  range being so extreme where do you fit in? From my personal experience 18% body fat looks great and natural for both sexes and is an acceptable primary goal.

3.Heart Rate:  Paying close attention to heart health is crucial as you progress and increase the intensity of your workouts. I always recommend a strict cardio schedule  to compliment strength training.  In the end, a resting heart rate of 60-80 BPM is ideal. If you can get your active heart rate down to 150 BPM then your in excellent shape. For the elderly these numbers get lower, but the intensity is lower as well.

4. Muscle Balance: There is no point to push yourself to the extreme if you can’t do exercises correctly. it only makes sense to strengthen all of your muscles to an ideal balanced “average” so that you can successfully activate your muscles and go through the correct full range of motion.  This will really put you in control of your success and will keep you from getting injured. Both running outdoors and dong time in the gym will get you where you need to be in the first 3-6 months. From then on you can begin to work on secondary goals, such as increasing your strength, bone density, and achieving your weight loss or gain goals for the month.