Here is your newest issue of Fit Physique.

Don't forget to download your f'ree special reports if you haven't done so already. Go here to download them - Your Bonuses

Also, there is a link at the bottom to past issues of Fit Physique.

If you responded to my survey request and gave me feedback and suggestions, thank you. I can't always get back to you personally but I read everything and your comments help to shape this newsletter. If you haven't checked it out, it only takes a couple of minutes. Thanks. Please visit http://www.buildleanmuscle.com/survey.html

Since it's the end of the year, I am going to stick to goal setting and movivational issues for this ezine. After all, isn' that on everyone's mind right now - starting off a new year the right way? We don't want another year to rush by and end up in the same position next December - wondering what happened to the year and our goals. And to do that, we need to start off the new year correctly and keep the momentum going.

Speaking of the end of the year, I want to thank you for making 2003 such a success and I look forward to doing the same for you in 2004.

1 - 7 Simple Steps To Success

2 - Get SMART To Get Fit

1 - 7 Simple Steps To Success

Let's take a look at seven simple steps you can take right now to move you rapidly along toward your fitness goals.

Think on paper: Only about 3 percent of adults have clear, written goals. These people accomplish five and ten times as much as people without written goals.

Step 1: Decide Exactly What You Want. This will allow you to prioritize your tasks to that you are spending the most time on high value tasks that move you closer to your goals. If your goal is to add 20 pounds of muscle, there isn't much point in using up a lot of you training time by jogging 5 miles a day.

Step 2: Write It Down. Again, think on paper. Written goals are a powerful thing. They have an energy behind them that helps you move toward them that unwritten goals just don't have.

Step 3: Set A Deadline On Your Goal. Create a sense of urgency and positive pressure. Without a deadline you will procrastinate and do the little things that may damage your short term goals. If you are having "after" pictures taken in three weeks then you are much less likely to swallow that bag of popcorn, than if you are just getting in shape...eventually.

Step 4: Make a list of everything you can think of that you will need to do to help you achieve your goal. Leave nothing to chance. The more planning you do ahead of time, the more likely you will stick to the plan and achieve your goals. The more prepared you are, the more success you will experience.

Step 5: Organize the list into a plan. Organize your list by priority and sequence.

Step 6: Take action on your plan immediately. Do something. Get started. Start building positive reinforcement and momentum RIGHT NOW.

Step 7: Resolve to do something every single day that moves you toward your major goal. And with fitness, you have to, don't you? Whether it is your workout, eating six high protein meals, etc. you should always be doing something that moves your forward toward your goals.

Here's another article from a past issue that goals well with these 7 simple steps of success.

2 - Get SMART to Get Fit

I'm not sure who was creative enough to make the acronym work, but work it does and it can fit in quite nicely with your fitness goals.

If you want to succeed you need to get SMART about your goals.

SMART is a great way to help you stay on track and achieve your goals.

The S stands for specific. Be specific about the goals you want to achieve. Forget things like, "I want to get in shape", "I want to add muscle", or "I want to lose weight", or "I want to increase my bench press."

Instead try things like "I want to run a 6 minute mile", "I want to add 10 pounds of muscle", "I want to lose 20 pounds of fat, or "I want to add 40 pounds to my best bench press."

The M stands for measurable. This ties in very well with specific. You can't measure 'getting in shape", but you sure can measure 'running a 6 minute mile'.

With a pair of trusty skin fold calipers, you can also measure pretty accurately adding 10 pounds of muscle or losing 20 pounds of fat.

And of course, you can easily measure the poundage increase on your best bench press.

The specific and measurable aspect can be broken down even more to bring you closer to achieving your goals. For example, if you want to add 10 pounds of muscle, what other specific and measurable things must you do to reach your goal?

One could be that you must eat 6 high protein meals a day.

A second could be that you must eat 3,500 calories and 300 grams of protein every day.

You must train with weights three days per week.

You must add weight to your exercises at least every other workout.

All of these are specific and measurable. The more specifics that you have, the more likely you will add your 10 pounds of muscle as quickly as possible.

You can make a list of your daily, weekly, and monthly goals that you must do in order to meet your top goal of adding 10 pounds of muscle.

Each day, place a check mark next to each measurable and specific goal you achieved that will help you conquer your top goal. Obviously, the more checks you have, the more likely that you will achieve your goal.

In addition to specific and measurable, your goals must be A, or attainable. The R stands for realisitic. As I've said before, it's important to set challenging goals.

Challenging, but attainable, that is. A goal of a 50 pound increase on your bench press max in 12 weeks would be a challenging goal, but also one that is possible.

However, setting a goal of bench pressing 300 pounds in 4 weeks when you currently bench press 75 pounds will do nothing but set you up for failure and frustration.

Obviously, weight loss is on the minds of many people, which is why so many fall victim to promises like "lose 30 pounds in 30 days without getting hungry and without exercising."

As a reader of this newsletter, you know that the above is neither timely nor realistic. But many people do fall for such things because they want results NOW! They are setting themselves up for failure. Please don't join them.

The T stands for Timely. If you do everything previously mentioned, it's still not enough. You must give yourself a deadline to achieve your goal. More importantly, if your goal is attainable and realistic, but also long term, break it up into smaller goals.

If you wish to lose 75 pounds, start with losing just 10 pounds in 2 months. Reaching that goal will motivate you further and before you know it, enough time has passed that you've lost the 75 pounds.

But if you focus solely on losing the 75 pounds, which could take a year or more to accomplish, your motivation and discipline could wane, and you could fail to follow through on what you need to do to make your goal a reality.

Making goals timely hold you accountable and creates a positive sense of urgency. You may think twice about eating that piece of cake when you know you are having a body composition test and pictures taken in 2 weeks.

In addition to getting smart, celebrate your successes. And I don't mean that you should allow yourself to dust off a gallon of ice cream in one sitting because you lost 10 pounds. That would be self defeating.

But you could treat yourself to a movie, or a pair of jeans you've had your eye on, or an extra hour of sleeping in on the weekend. Don't sabotage your wonderful efforts by giving yourself destructive rewards for accomplishing your goals.

From what I hear from a lot of people is that the motivation factor is very difficult. So that gave me an idea. You've seen me write about the postive aspects of putting pressure on yourself. So how about it?

Start a 12 week program right now, send me a before picture, your measurements, goals, etc. and we'll monitor your progress right here in Fit Physique every step of the way.

Forget showing us the before and after once you are finished. Show us a right now and maybe that will help motivate you these next 12 weeks. Myself and the Fit Physique family are with you every step of the way.

There has to be at least one of you man (or woman) enough to take this challenge. Drop me an email at Gregg@buildleanmuscle.com

RESOURCES: Check out these resources to help you start 2004 right. Fitness Resources

- Achieve Your Physique Goals

Did you reach your physique goals for 2003? If not, why not? And if you did, do you want to take your progress even further?

Now is the perfect time to check out Fit Physique. Start 2004 off right and make sure you achieve your goals. Don't let another year go by wondering what happened. http://www.buildleanmuscle.com/fp.html

"The book is outstanding. Great reading."

Mike Westerdal, CPT Critical Bench, LLC

"Gregg's entire book is awesome! It's filled with some of the best information you will find about losing fat and looking great. How could it not be? Gregg is one of the brightest fitness professionals I've ever had the pleasure of knowing. Be sure to check it out "Fit Physique" at: http://www.buildleanmuscle.com/fp.html"

Jim Labadie, Certified Personal Trainer

www.yourfitnesscoach.com

It not only gives you a direct roadmap to help you gain muscle, and burn fat fast it also provides you with non-hype based, proven fitness information that you can apply in many fitness arenas.

Check it out at:http://www.buildleanmuscle.com/fp.html

I hope everyone has a fantastic and safe holiday season and a wonderful new year.

I look forward to seeing you in 2004 and helping you achieve all your fitness goals.

Thanks again for being a part of Fit Physique in 2003.I hope everyone is doing well.
Remember, Fit Physique is your newsletter and buildleanmuscle.com is your site. I welcome all feedback, questions, and comments. Let me know what you like, don't like and want to see in the future.

Check out the survey above. Email Gregg@buildleanmuscle.com or click on the email link at the bottom.

Until next time

Yours In Fitness,

Gregg Gillies Click Here To Contact Me Via Email