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Damien Maher: Meet your trainer

Damien Maher

Published 15/01/2012 | 06:00

Damien Maher /Befit4life Pix Ronan Lang/Feature File
Damien Maher /Befit4life Pix Ronan Lang/Feature File

The reason most people fail at losing weight in the new year is because the goals are unrealistic -- because of that, you are already setting yourself up for failure.

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You may also be unprepared. Sure you have a general idea that you want to lose weight. But you most likely do not have a game plan on how to accomplish it.

Your goals may be vague and unclear, and you lack support. The going will get tough, and your support system is what will see you though to your goal.

This year, your weight-loss goals are going to be different. Yvonne and I are going to provide you with solutions to these common mistakes. We are giving you a step-by-step blueprint for success.

Nearly 96pc of all people who set weight-loss goals for the new year don't know how much they want to lose. And if they can pinpoint a number, they still don't have a 'turn by turn' game plan to get there.

We are going to average out a weight-loss goal of between 1 and 1.5lbs a week.

We are going to start with body-weight workouts as it is important to learn to control your own body weight before you add additional resistance.

It requires no equipment, so you can take action today -- don't procrastinate.

Effective goal-setting goes beyond simply jotting down a wish list of how much weight you want to lose and posting it on your fridge. It is a process where your everyday actions will dictate your outcome.

Follow these six steps to help you set goals that can be achieved:

Use a selection of measurements to determine where you are so you can chart where you want to go. Take your weight, circumference or body-fat measurements and take weekly photos to chart your progress.

"I'll weigh 63kg and wear a size 10 dress on February 28, 2012." Or for the guys "I will have a 34in waist on March 1". If there is no date, there is no deadline and it gives you room to procrastinate.

What are the everyday actions you need to take to achieve your goals? No worthy goal is ever reached without making some kind of sacrifice. You cannot get to the top of a ladder unless you are prepared to leave the first step.

For example, are you willing to go without wine for a couple of weeks? If you drink alcohol on a Friday, it will be Tuesday before your hormones function properly again to build lean muscle that burns fat, so that you will weigh less.

Your everyday actions that will enable you to achieve your goal should be written in the present tense.

"I will consume a protein-based breakfast with healthy fats every morning"; "I will drink three litres of water every day and consume a teaspoon of omega 3 fish oil after breakfast, lunch and evening meals"; " I train Monday, Tuesday, Thursday and Friday at 10.30am for 45 minutes."

What we measure we improve, and what gets measured gets managed. Break down the large goal into weekly targets so you can see if the plan needs to be modified to keep you on track. For example, you can plan to go to bed at a certain time each night. Sleepless nights can affect your insulin management, which affects your ability to manage your blood-sugar levels.

Write down everything. The faintest of inks is better than the palest of memories. Overleaf you will find a table in which you can keep track of your workouts. Be honest with yourself and record only the repetitions that are performed in good form and stick to the set rest periods and tempos to measure consistency. Write down what you have for breakfast.

These six steps can help ensure that it is the ordinary things consistently done that produce extraordinary results.

Soon these rules will become second nature, but for the moment, I want you to keep track of them.

Work hard and good luck.

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