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Personal fitness goals and keeping them.
By: Kevin Doberstein CFT

Personal fitness goals and keeping them.

Personal fitness goals

An article discussing keeping the bodybuilding diet and fat loss New Year resolutions that you promised at the beginning of the year.

Feel free to use this article for your web site or e-zine as long you include the author bio and make sure all links are live and working. Please don’t change anything in the article. You do not have to notify me if you use the article but it would nice if you did. 25 years of blood, sweat and tears literally go into my articles, please be courteous back. If you can’t abide by the guidelines, don’t use my article! I wish you the best success if you use my article. This article is copyright protected by ©Nature Boy Bodybuilding 2005. Thanks so much! Kevin the Nature Boy.

Fall of last year you figured a donut once in an awhile or some other fat and sugar laden nasty food wouldn’t hurt. Your excuse it is the” muscle-bulking season” or you will ”work it off”. The next thing you know your waist measurement is almost the same size of your chest. You look in the mirror and you see your v-taper look like a square block. You say to your self “what the heck happen to all my hard work in the gym?” Well all of your hard work is still there if you have been training hard, but it is covered in fat. My better half, my wife once asked me when I was expecting? At that moment, I knew it was time to shed the fat.

Well the first thing to do is to make a final personal goal. For example, the abdominal muscles showing by May. But to start you need to start with other goals to build to the main final goal. These could include;

Physical Well Goals. This could be working up to 30 minutes of physical activity daily to start. Light stretching to make the muscles feel good. Maybe adding some sit ups to strengthen the core.

Physique goals. After achieving your physical well goals you can start adding more demanding goals such as reducing your fat percentage. Add aerobic fitness of 30 minutes to your workout schedule. Or maybe start a weight resistance program.

Performance accomplishment goals. This could include small goals in your weight resistance program such as benching a certain amount. Or running the mile in a certain time. This is where you place the goal of seeing your abdominal muscles by May.

Each goal that you set and reach is a stepping stone to your final targeted goal. You could keep a personal diary of your fitness progress and see how far you have come in your health and strength pursuit. I used to put pictures of ab shots on my refrigerator to help keep me focused. Now I also keep a watchful eye in the mirror.

When I drop an inch or two off my waist I reward myself. And not with eating a whole pie or chocolate cake. Usually I buy some kind of hiking gear, camera equipment or clothing.

Make sure you keep a supply of healthy foods around you to help prevent eating some junk food when you do get hungry. Fresh fruit, nuts, non-fat cottage cheese, you get the idea.
When you start your diet don’t go crazy eating little to nothing. If you follow this practice you will lose all the muscle you worked so hard to build. I cycle my carbohydrates and protein around my workout days. I eat the carbs during my bodybuilding workout days and carb deplete on non-bodybuilding workout days. I will increase the protein on the nonworkout days.
Here is a summary of the topics above:

Establish small goals to achieve your main personal fitness goal.
Use pictures to keep focused on your main goal.
Reward yourself when you meet your in-between goals.
Drink plenty of water.
Always keep plenty of healthy foods around to snack on.
Don’t go crazy dieting.

Make sure that you keep on the right path and you will see your goal of abdominal muscles showing when the warm weather returns. Otherwise your spouse may do like mine and start taking measurements for maternity clothes. Perseverance and focus will help keep you on track of your personal fitness goal.

Author Bio;

Kevin Doberstein is a Certified Fitness Trainer and has been a natural bodybuilder for the past 25 years. 15 years as a gym owner. For more articles about bodybuilding, bodyshaping and nutrition you can visit his site and join his at You can join the Nature Boy bodybuilding Newsletter for the latest information about bodybuilding fitness at this site.
You can contact him at

About the Author

Kevin Doberstein is a Certified Fitness Trainer and has been a natural bodybuilder for the past 25 years. 15 years as a gym owner. For more articles about bodybuilding, bodyshaping and nutrition you can visit his site and join his at You can join the Nature Boy bodybuilding Newsletter for the latest information about bodybuilding fitness at this site.
You can contact him at

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The Power of Stretching    - Dave Snape


Your muscles ache from a good stretch. This is quite
normal and is part of the process. Stretching has
seemingly been with us and particularly with athletes
since the beginning of time.

A very key point to good stretching is to hold the
stretch for at least seventeen seconds. This is a
pearl of wisdom gleaned from a ballet teacher a few
years back. She said that any stretch under 17
seconds was just not effective.

The 17 second rule is exceeded in the high intensity
Bikram's yoga where stretches are held for about 30
seconds. Don't forget the high level of heat that is
used in Bikram's to extract that last little bit of
stretch out of your muscles. An interesting twist that
is not necessary to gain benefits from stretching. But,
it can't hurt, right?

So what kind of benefits can you expect from
stretching? That's an easy one. Have you ever seen the
movie, Blood Sport? Did you know that Frank Dux could
truly stretch his body to the extreme. The actor that
played him was quite elastic as well.

Great elasticity is also something you might see in
well trained Spetsnaz (Russian) agents. They often work
out with Russian kettlebells too. They are for superior
strength gains and the ability to withstand ballistic

Why are stretching and flexibility considered important
to these people? Stretching gives one the ability to
have explosive power available at one's fingertips
without the need to warm up. Of course most of us are
not martial artists or agents. But, you'll be happy to
know there are plenty of other benefits.

Let me give you an example. After learning to sit in
the full lotus position for long periods of time, my
ankles became very flexible. One day I was walking
along and my left foot fell into a pothole. This mishap
pushed my ankle sideways to about 90 degrees from it's
normal position.

Amazingly, this didn't even hurt, not one bit. If my
ankle hadn't been so flexible, I may have suffered a
sprained ankle. At the very least, it would have hurt
for days.

Key point: stretching helps you to avoid injuries.
Not only that but if you do have a muscle, tendon or
ligament injury it should heal faster, theoretically

Stretching actually grows the ligaments, tendons and
muscles being stretched. They really grow longer over

Check with your physician before undertaking any type
of exercise, including stretching.

Here is some good instructional material on stretching:

Dave Snape

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