Step 1)

Do your normal workout and record the performance aspects of what you did. Things like how long you ran, how much weight you lifted or how fast you rode your bike are all things that are performance based.

It's best to record things that are based on performance becasue things that are more image based (like how many pounds you have lost or how big your arms are) are only loosely associated with your exercise. You can certainly improve your 5K run time by striving to run faster, but that might or might not directly link to a change in how you look.

Step 2)

After your workout, look over the details and plan on making at least one of those things move up a notch. You can ride your bike 2 more miles, lift 5 more pounds or stretch for 30 more seconds. It's key to do this right after you complete the task so you know what is a reasonable challenge to tackle.

Trying to make a change to your workout based on what you did last week is next to impossible. I can hardly remember what I had for breakfast this morning so asking me to recall exactly how my last workout was is going to be next to impossible.

Step 3)

In your next workout make the changes you listed. If you were not able to reach the new goals make note of it and set new revised goals for the next workout.

The key is to use your log like a GPS. Instead of writing down what you just did, you write down what you are going to do next. That way you will have a map telling you what your next steps are when you start your next workout.

Also) Change your workout program every 4 weeks or so. Every workout is like a bottle of milk in the fridge, they are only any good when fresh. So after you complete a few weeks of progression make up a new program so you can have some new challenges.

I suggest making notes about your next workout program as you do your current one. This way you will have ideas already in place for what your next program will look like as you finish your current one.

Personally I will have a 5-7 day period in between each workout program where I take things a little easy. The goal of this week is to basically recharge my batteries and make me hungry once again for charging back into action.

Be fit and live free,