Diet and Exercise Goals
There are general rules we know to be true about the human system when it comes to diet and exercise such as:
Meatwads goal is weight loss, and he decided to 'Powerwalk' to reach his goal...but he fails miserably as he decides to walk to a pile of gummie bears and eat them to reward himself for powerwalking!
Eating less calories than you burn will cause weight loss
Eating more calories than you burn will cause weight gain
Exercise of any kind will produce some measurable benefit than no exercise at all
Lifting weights will increase strength and muscle size
‘Cardio’ will improve cardiovascular fitness and multiple measurable indicators of ‘health’
This is the bare bones basics…from here you can customize and personalize it as much as
you like. You may choose to focus on a strength goal, a bodyweight goal, a distance or
endurance performance goal, or a body composition and shape goal (like the Adonis Index
or the Venus Index).
The basics don’t change, but the arrangement and specific way you apply them will change
based on your goal.
Keep this in mind when you decide to add in a new wrinkle to your program, just ask yourself
this question:
“How does this help me achieve my goal”
John
Tags: diet goal, exercise goal, fitness goal |3 Comments
3 Responses to “Diet and Exercise Goals”
Leave a Reply
Blogs
Getting in your best shape for women
Building the perfect body for men
The most flexible diet you will ever find-
-
Step 1: Figure Out
Your "Ideal Body"Select your current height and waist
measurements to begin. Books
Archive
Expand All- January 2012 (1)
- 10: Punishing Yourself with the Gym (6)
- December 2011 (1)
- November 2011 (3)
- October 2011 (1)
- September 2011 (4)
- August 2011 (4)
- July 2011 (4)
- June 2011 (5)
- 27: Weight Loss…Every Little bit Counts (8)
- 20: Fish Oils to the Rescue (4)
- 16: How Much Do You Weigh? (12)
- 14: Are You Healthy or Afraid to Find Out (2)
- 06: Diet and Fitness Answers vs Truth (2)
- May 2011 (5)
- 30: Why do you Workout? (3)
- 23: Set Clear Goals to Get the Most out of your Workout (1)
- 16: We all Need Social Support to Get in Shape (6)
- 09: Foods you are “Allowed” to Eat (3)
- 02: Are you ready to change? (5)
- April 2011 (4)
- 25: Is Weight Traning a Pursuit in Vanity? (8)
- 19: Waddle Waddle (2)
- 11: Diet and Fitness Belief is Powerful (12)
- 04: Biology vs Society (8)
- March 2011 (5)
- 28: Sendentary Lifestyle is Worse than You Think (7)
- 23: Diet and Exercise Goals (3)
- 16: Inflammation Theory of Muscle Growth (4)
- 14: Your fitness phase (15)
- 07: What the F#*K are You Doing? (12)
- February 2011 (4)
- 28: Overweight vs Overfat…who cares?! (10)
- 22: How Exercise Affects Diet (18)
- 14: What is Your Diet and Fitness Identity? (7)
- 07: Sabotage Point, Motivation, and the 75% non-diet (2)
- January 2011 (5)
- 31: New format, Peer Review and Consistency (2)
- 24: Can you lose weight the wrong way? (17)
- 17: How Many Meals Do You Eat? (15)
- 10: Blueprint for a Transformation (15)
- 03: What does Eating “Normal” Mean? (4)
- December 2010 (5)
- 27: Workout Consistency (11)
- 20: How to Use Food as Medicine (17)
- 13: Transformation Pictures (56)
- 06: What’s More Important: Exercise or Diet? (11)
- 01: Adonis Index Transformation Pictures (1)
- November 2010 (8)
- 29: Flexibility is the key to Lasting Weight Loss (7)
- 22: How Many Calories In Coffee (7)
- 15: What is a Good Food (12)
- 08: Mark Haub’s Twinkie Weight Loss Diet Works (33)
- 05: Venus and Adonis Index Contests 2011 (2)
- 04: Venus Index Webinar Tonight (2)
- 03: What Can You Do Without For Weight Loss (7)
- 01: What Will You Give Up For Weight Loss (8)
- October 2010 (6)
- 27: What Causes Overeating (21)
- 25: What is Your Ideal Bodyweight (26)
- 18: Adonis Index Workout 3.0 (3)
- 11: What does “High Calorie” Mean (4)
- 06: Do Calories Matter with food and exercise (7)
- 04: Evil Foods are nothing New (6)
- September 2010 (9)
- 29: Bodyfat Percentage or Body Proportions (7)
- 27: Fear of Food (9)
- 23: Inflammation from Toxic Calorie Levels (6)
- 20: Eat Low Calorie When It’s Easiest (8)
- 15: What Other People Eat for Weight Loss Doesn’t Matter (4)
- 13: The “Bookend” Diet Hack (8)
- 09: Exercise For Weight Loss – When Does it Matter? (7)
- 06: Overeating at Social Events (7)
- 02: Adonis Index Transformation Contest (4)
- August 2010 (13)
- 30: Build Muscle in the Gym – Lose Fat With Your Diet (10)
- 25: Eat More Cake Van (3)
- 23: Weight Loss – Every Little Bit Counts (1)
- 19: What Will YOU Do About Your Body? (6)
- 17: Overeating Causes Overeating (3)
- 16: Lose Weight or Change Shape (6)
- 12: Isn’t Weight Loss the Opposite of Weight Gain? (16)
- 11: Why calorie counting ‘seems’ like it doesn’t work (7)
- 09: Situational Control: A Hidden Key to Weight Loss (3)
- 06: Overeating Anything Is Bad – The Devil is in the Dose (8)
- 05: Exercise for Weight Loss (3)
- 03: Can You Be Fat and Fit? (5)
- 02: Weight Loss Sabotage (5)
- July 2010 (16)
- 29: Steroid Muscle vs Natural Muscle (16)
- 28: Losing Muscle as You Age – How to Stop It (3)
- 27: Barriers to Weight Loss (11)
- 26: Thyroid Hormone and Weight loss (4)
- 23: Hormones and Weight Loss (14)
- 20: Bodyfat Distribution Patterns (13)
- 19: Star Profile – Jason Haynes (12)
- 16: Soup or Salad (9)
- 15: Weight Loss – You’ll See It When You Believe It (1)
- 14: Starting Over…or Just Standing Still (8)
- 13: Protein Power Pumpkin Pancakes (4)
- 12: What do YOU do to Lose Weight in… (17)
- 08: Ketogenic Diet for Weight Loss (10)
- 06: How to Make a Low Calorie Chicken Pizza (5)
- 05: Guess How Many Calories in This Personal Chicken Pizza (8)
- 02: Weight Loss vs Fat Loss (13)
- June 2010 (15)
- 29: Cooking for Weight Loss (39)
- 28: Portion Sizes – Men and Women Are Not Created Equal (13)
- 24: Can’t Exercise the Fat Away (28)
- 23: Does Physical Fitness help You Live Longer? (11)
- 21: The Limits of Muscle Growth (14)
- 16: What Causes Muscle Soreness? (25)
- 15: How Do Muscles Grow? (15)
- 14: Should You Use Steroids or Not? (23)
- 11: Real Weight Loss Is Simple, Nutritionism Is Complicated. (15)
- 10: Nutritionism – Living in the ‘what if’ instead of the ‘what is’ (7)
- 08: Anabolic Continuum – Where Are You? (5)
- 07: Do You Really Want To Stand Out? (15)
- 04: Less Food Doesn’t Mean Not Enough Food (13)
- 02: Venus Index (37)
- 01: How Many Calories Do You Burn In a Day? (21)
- May 2010 (18)
- 31: Target Protein, Target Calories? (9)
- 27: Measuring Health (11)
- 26: Anabolic Sensitivity (4)
- 24: Weight Loss Feels Better Than Any Meal Tastes (8)
- 21: The Devil is in the Dose (17)
- 20: Money for Muscle (5)
- 19: What Does Being Healthy and Fit Do? (14)
- 17: Top 50 Health Supplements (15)
- 14: The Right Food and the Wrong Food (17)
- 13: Different Types of Fat Loss (21)
- 12: Dietary Supplement “Products” (13)
- 11: That’s not good for “YOU” (12)
- 10: Steroids, Stimulants and Diuretics = Bodybuilding (16)
- 07: We’re All On Drugs (15)
- 06: How To Get Rid Of ‘Stubborn’ Belly Fat (19)
- 05: Proof That Weight Loss is Just Calories In Vs Out (10)
- 04: Weight Loss Diet Contradictions (33)
- 03: Popular Weight Loss Diets (25)
- April 2010 (21)
- 30: Oxygen Instead of Food (14)
- 29: Muscle vs Fat (18)
- 28: Feast or Famine (15)
- 27: The Top 10 Nutrition Rules so far (13)
- 26: Top 10 Weight Loss Diet Rules (109)
- 23: Weight Loss is Simple…but not Easy (32)
- 22: Health and Fitness Information – What is it Good For? (8)
- 21: What If Food Didn’t Affect Weight or Health? (28)
- 20: Is Liposuction “Cheating”? (19)
- 19: What is the Best Ratio Of Protein Carbs and Fat? (20)
- 16: Processed vs Natural Foods (35)
- 15: Good Food vs Bad Food (26)
- 14: Irrational Body Image Ideals (18)
- 13: HeavyWeights Weren’t Always Heavy (12)
- 12: Does Muscle Gain Equal Weight Gain? (22)
- 09: Weight Loss Research May Never Get It Right (17)
- 08: Bodyweight changes = body water changes (11)
- 07: Body Weight Maintenance (23)
- 05: Food Variety – A Catch 22 (7)
- 02: Las Vegas or Bust (11)
- 01: You’re Not Broken – The System Is (9)
- March 2010 (29)
- 31: How do You Measure Fat Loss? (21)
- 30: Why Isn’t There a “Right Weight”? (11)
- 29: How Much Exercise Per Week is Necessary (12)
- 27: Diet and Fitness Lifestyle – Missing The Point (14)
- 26: Dangerous Workouts (18)
- 25: What is Your Favorite Workout? (16)
- 24: Muscles are Good…But More Isn’t Better (22)
- 23: Nobody Wants to be Obese (13)
- 22: Health and Fitness Word Association (34)
- 21: Low Protein Training (8)
- 19: Strength Loss After Sickness (46)
- 18: Detox and Cleansing – 100% Scam (10)
- 17: My Check up Results Are In (13)
- 16: Food Poisoning really sucks (12)
- 15: 15 Year Bodyweight Comparison (20)
- 14: What do you want to know? (76)
- 13: Fitness vs Fatness…A false Dichotomy (16)
- 12: BMI chart – What is all the fuss about? (57)
- 11: Fear of Less Food? Seriously? (34)
- 10: Eat Less For Weight Loss? – Nah, that’s impossible (24)
- 09: Do I look “Skinny”? (31)
- 08: Weight Loss – Does Your Doctor Know Best? (24)
- 08: The MEME of the Modern Man (3)
- 06: Emasculation of Modern Man – A Tradeoff? (26)
- 05: Emotion vs Logic – What You Feel vs What You Think (67)
- 04: Excess Body Fat Is Repulsive (43)
- 03: 5 Day Weight Loss Experiment: Hour 88 (18)
- 02: Your Body Your Experiment (17)
- 01: Calories to Maintain Body Weight (16)
- February 2010 (26)
- 27: ‘Most’ People Don’t Get the Results They Want (16)
- 26: Who Controls Your Food Intake? (19)
- 25: Eat Less Calories to Lose Weight (24)
- 24: Calorie Burning Foods (8)
- 23: Working Your Abs For a Flat Stomach (8)
- 22: Low Insulin Linked to Fat Burning (6)
- 21: Burn more Fat Doing Cardio on an empty stomach? (6)
- 20: HIIT vs Steady State Cardio (27)
- 19: 1 pound of muscle burns 50 calories per day (7)
- 18: Metabolic rate is determined by Fat Free Mass (11)
- 17: Eating Late at Night Causes You to Gain Fat? (8)
- 16: Breakfast – the Most Important Meal of the Day? (6)
- 15: Weight Loss and Fitness Facts vs Factoids (19)
- 14: Danger Metabolism Slowing Ahead (15)
- 13: Nutrition Education – Won’t Help You Lose Weight (22)
- 12: Good Food vs Bad Food (23)
- 11: How Healthy Are You? (3)
- 10: Healthy Eating: Not What You Thought (12)
- 09: BMR Calculators and the Activity Factor for Weight Loss (21)
- 08: Overeating at Holidays and Parties (4)
- 07: Super Bowl Eat a Thon (5)
- 05: What Are You Eating? (33)
- 04: How it All Fits Together – Phi Life is Live (5)
- 03: A Steroid Free Bodybuilder You Can Trust – Eugen Sandow (24)
- 02: Strength is Relative…Sort of (4)
- 01: Need Health Information – Newspaper is the Last Place to look (2)
- January 2010 (17)
- 31: Weight Loss – You have to Believe it to Achieve it (14)
- 30: Reality Check – You Can’t Look Like This Without Steroids (14)
- 29: Who Can You Trust? – Steroids and Drugs Make it Tough to Know (6)
- 28: Nutrition Rules – Follow At Your Own Risk (12)
- 27: What Makes You Special? Hint – It’s not Your Body (24)
- 26: What Does Everyone Else Think About ‘You’? (11)
- 25: Diet and Exercise – As Simple As Possible…but not Simpler (12)
- 20: When Do You Stop Working Out? (13)
- 19: Can’t “Feed” Yourself for Weight Loss? (10)
- 18: Change Your Life To Change Your Body (3)
- 14: Counting Calories For Weight Loss – Overestimate to be Sure (14)
- 13: Mark McGwire Admits to Using Steroids – No…Really!? (12)
- 12: My Breakfast – Coffee and 4 “Timebits” (10)
- 11: Pic from dec 14th (2)
- 10: Groupthink – Holding You Back From Real Weight Loss Results (3)
- 06: Are You in an Abusive Relationship With Food? (19)
- 03: Do you Define Yourself With Food and Exercise? (10)
- December 2009 (13)
- 31: 2009 Weight Loss Review (34)
- 30: Dec 30th Weigh in – We’re in Good Shape (1)
- 29: Dec 29th Weigh In – Holiday Eating Season Going Well (8)
- 26: Boxing Day Weigh In (12)
- 20: Holiday Weight Loss…AND Holiday Eat-A-Thon (24)
- 18: Steroids – How Serious Are You About Being Big? (7)
- 16: And the Answer to How Much I Weigh Is… (25)
- 14: Guess How Much I Weigh? (63)
- 14: Too much food Equals too much Fat (12)
- 09: What do People do Together Besides EAT? (17)
- 07: Top 10 List – What Would You Rather do Than Eat? (41)
- 02: Let’s Make a Deal – Never Gain Fat Starting Today? (19)
- 01: Chain Push Ups – New Adonis Workout in the Making (7)
- November 2009 (17)
- 30: Budget Your Calories 60 Minutes at a Time (3)
- 26: 10 Obese People have a Slower Metabolic Rate – Answer (7)
- 25: 9 Effective Weight Loss is a Result of Increased Metabolism – Answer (11)
- 25: 8 Weight Loss is Different for Men vs Women – Answer (1)
- 24: 7 Rapid Weight Loss Can Damage Your Metabolism – Answer (1)
- 24: 6 High Carb and Low Carb Diets Equal for Weight Loss – Answer (16)
- 23: 5 You Must eat “Healthy” to Lose Weight – Answer (13)
- 23: 4 Adding Muscle Accelerates Fat loss – Answer (1)
- 23: 3 Cardio vs Weights For Long Term Fat Loss – Answer (4)
- 23: 1 – You Can’t Lose Weight Without Exercise – Answer (3)
- 23: 2 Eating Below BMR Will Cause Muscle Loss – Answer (6)
- 23: Weight Loss Quiz Answers (0)
- 18: Weight Loss Quiz – True or False (191)
- 11: Real Weight Loss Doesn’t Require Belief (4)
- 09: Exercise and Fitness Scientific Conference – Vancouver (3)
- 04: Weight Loss – It’s what you DON’T Want that Holds You Back. (15)
- 01: Eat What You Want and Lose Weight (8)
- October 2009 (12)
- 30: The Sad State of Nutrition Education (5)
- 28: “Starving” – A Word You Should Never use Lightly (9)
- 27: What Does “Healthy” Look Like? (3)
- 26: How Do You Want To Lose Weight? (1)
- 21: Can Personal Trainers Help You Lose Fat? (12)
- 14: Food Choices at the Grocery Store (9)
- 14: Post Thanksgiving Weight Loss (6)
- 13: Weight Maintenance – Every Up needs a Down (0)
- 12: How To Gain 1 Pound of FAT! (6)
- 09: The Results Are In – Muffin vs Pasta (22)
- 06: How Many Calories Would You Guess? (213)
- 01: What controls your muscle and your bodyfat levels? (2)
- September 2009 (8)
- 28: Building Muscle – Think “Water Balloon” Not “Brick” (11)
- 23: Are You Ashamed Of Eating In Front of People? (5)
- 21: Nutrition and Exercise Balance – Where to Start? (5)
- 17: 24 Hour Weight Loss Experiment (27)
- 09: How do you build 5 pounds of muscle? (8)
- 04: QUALITY of life extension (3)
- 03: Life Extension – Living Longer and Smaller (1)
- 03: Anti-Aging or Living Forever (0)
- August 2009 (6)
- July 2009 (11)
- 28: Using Growth Hormone For Fat Loss (28)
- 22: How NOT to do A One-Leg “Get Up” – Hilarious (11)
- 20: ADONIS EFFECT WEBCAST REPLAY (2)
- 20: ADONIS EFFECT BOOK Part 1 Here FREE (16)
- 20: How Much Muscle Can You Really Build? (8)
- 17: How Long Do You Want To Live? (39)
- 13: Scientific Method: Testing Hypothesis (0)
- 09: Scientific Method: Hypothesis (1)
- 08: Scientific Method Explained: Observation (0)
- 07: Your Opinion Doesn’t Matter…Most of the Time (7)
- 02: How Many Calories Do You Need To Eat To Lose Weight? (0)
- June 2009 (4)
- January 2012 (1)
Copyright 2010 JohnBarban.com
March 23rd, 2011 at 12:57 pm
The problem is the mind is very deceptive.It makes you think that you’ve burnt a lot of calories after activities that make you sweat.
March 28th, 2011 at 1:35 am
John, this prompts a thought–do you think the metric of people’s focus affects their behavior inadvertently? i.e. the results they get by focusing on body weight vs. weight lifted vs. calories eaten, etc. . . .
May 9th, 2012 at 2:44 pm
tandblekninng med laser…
[...]u Between me and my husband we’ve owned more MP3 players over the years than od[...]…