You have to realize, that gaining strength and muscle or losing a lot of weight , is not a race. It’s a long term process, with short term realistic goals.

“Rome wasn’t built in a day”. I know we have all heard this quotationbefore, but It has never been more truthful than in a healthy weight loss program. People first start out all motivated and excited to train . They have goals of bench pressing 300 pounds or losing 30 pounds along with many other long term goals. But after working out for a short period of time , they start to get demoralized. They are not attaining their goals quickly enough in their opinion . Weight loss and exercise is a life changing process. There is no quick-fix closure.

You have to want to make life changes . Exercise is a way to help improve the overall health for women or men. There are no healthy short-cuts that have long long-lasting effects.

Take your time and set short term goals that will help you reach your ultimate long term goals, 5 years from now. I’ve seen a lot of people come and go in the gym. They all started out like gangbusters, but a couple of months down the road, they quit.

A sure fired way to set yourself up for failure is by setting short term unrealistic goals.

Let’s say you want to lose that 30lbs, I mentioned before? , in 1 year. You have an exercise program set up and a good healthy eating plan in place. There are 3500 calories in a pound. Let’s break that 30lb weight loss goal into calories per day. 30lbs x 3500calories=105,000 calories divided by 365 days=287.67 calories per day. To reach your goal of a 30lb weight loss in one year, you would have to burn off an extra 287.67 calories every day. That is the equivalent of roughly one chocolate bar per day.

Now, to make this happen, you need to have a healthy eating plan and a good fitness regime set-up , that includes weight training for women. Through exercise and healthy eating habits , you will have no problem reaching a 30 lb weight loss in one year.

If having a 300lb bench press is one of you’re goals, and you currently bench 100lbs at a body weight of 150lbs, don’t expect to bench 300lbs overnight. It’s going to take some time.

Take your time, make changes to your life style ,and you will comfortably meet your weight and fitness goals .