One of the reasons that people get discouraged with their bodybuilding program is lack of realistic goals.  I always say, aim high but you need to be realistic. For instance, if on the next 12 weeks you plan on losing 50 lbs of fat and replacing them with 50 lbs of muscle, then that is unrealistic.

Instead, settle for a loss of 1.5 to 2 lbs on the average per week and that will equate to 18-24 lbs in 12 weeks! After that, with twelve more weeks of dieting you will accomplish your long-term 50-lb fat loss.

When it comes to muscle gain however you really need to be patient. If you have 14-inch arms, do not expect them to be 18 by the end of 12 weeks. Instead settle for ¼ - ½ of an inch. If however, you are an advanced stage, like myself for instance, it took me a year and a half to get my arms from 18 inches to 18.5 inches. Therefore, the more advanced you are, the more patient you need to be.

In bodybuilding, patience and perseverance will be your best allies. For more information on goal setting and having the right bodybuilding mindset, please take a look at my articles below:

• The Power of Goal Setting
  
  
• The Mindset of a Successful Bodybuilder
  
  
• The Formula For Boybuilding Success
  
  
• Mind Over Muscle
  
  
• Top 5 Reasons Why Bodybuilders Fail to Achieve Bodybuilding Gains
  
  
• Bodybuilding FAQ - How Can I Get Big and Lose Fat at the Same Time?

Set Realistic and Measurable Goals for Bodybuilding Success originally appeared on About.com Bodybuilding on Thursday, May 17th, 2012 at 16:05:25.

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One of the mistakes that a lot of bodybuilders and fitness enthusiasts make is that they start a bodybuilding diet and training program without measuring their progress properly. A lot of bodybuilders just rely on the scale and if they gain a pound they assume that the gain is muscle. If a pound is lost, often times the assumption is that what has been lost is fat. But is this really the case?

Simple changes in weight can be deceiving. Remember that if a fat loss diet is not designed correctly you risk losing muscle mass along with the fat. Conversely, if your muscle gaining diet is too high in calories, you may risk gaining a lot of fat with the muscle. Thus, in addition to scale changes, you also need a way to measure your body fat in order to clearly see what is happening to your body. For me, the easiest way to do this is by using calipers (personally I have found the Accu-Measure calipers to give me some very accurate and reliable measurements). By using caliper measurements along with the scale I know exactly how much muscle I am gaining and how much fat I am losing.

On top of that, I also like to take digital pictures as in this manner, as the weeks go by, I can have a visual diary of how I look at a specific weight and body fat percentage.

Try these tips out and you will be glad that you did!

For more tips on ways to track your bodybuilding progress, please take a look at the article below:

The Importance of Tracking Your Bodybuilding Progress and the Many Ways To Do It

Tips for Tracking Your Bodybuilding Progress originally appeared on About.com Bodybuilding on Tuesday, March 6th, 2012 at 19:19:58.

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The 2 biggest bodybuilding workout time wasters in the gym are:

1-Going through the motions: It is important to remember that you need to focus on the exercise and squeeze the muscles in order to get the best bodybuilding results.  Make sure that as you perform the movement you have a good mind to muscle connection.  Lifting a weight from A to B without focusing on the movement will give you very little bodybuilding results.

2-Talking to others and socializing in the middle of your workout. You only have 45-60 minutes before your hormone levels begin to go down. Thus, keep the talking to before and after the workouts. When you are at the gym, that is the time to go to business and work for your results. Don't rest more than 90 seconds in between sets.  You will be amazed at the amount of work you can do in a small amount of time if you move quickly in between sets (check out these 25-30 minute bodybuilding workouts).  Time is the most precious resource we have so don't waste it!

What other time wasters do you see at the gym?

The Two Biggest Bodybuilding Workout Time Wasters originally appeared on About.com Bodybuilding on Monday, February 13th, 2012 at 09:40:20.

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