• Brian Rainey

Try Goal-Oriented Training for More Effective Weight and Muscle Management


One of the biggest issues in today's fitness industry is the state of mind. Everyone is after a physique like a Greek God, and everyone has forgotten about the true purpose of the human body: functionality.

When you look at an Olympic athlete, they look great - some would say amazing. But their goal isn’t to look great. They’re crafting their body from the perspective of human performance, and the physique comes with it.

If you’ve been struggling to meet the rigorous demands of your workout program and diet, it could be time to make a sustainable change towards a program that is progressive in nature and goal-oriented.


What is Goal-Oriented Training?


Exactly as it sounds, goal-oriented training is training towards a specific goal, generally in performance rather than physique and body composition.

For example, in a goal-oriented training program, your goal might be to bench 200 pounds, rather than develop a strong and sexy chest. Another goal could be to squat 300 times, rather than develop lean legs and glutes.

This process enables you to see your body as more than just a superficial item. You view your body as a functional machine that can be changed to look good through functional, performance-based training.


Benefits of Goal-Oriented Training


Why would you train this way rather than strictly for aesthetics? The simple answer is that any training will help you shape your body into better composition with greater muscle development.

This style of training will help you to emphasize form and function. You’ll train to grow stronger, and in the process will develop a spectacular physique.

To Understand how an “ideal physique” comes about in an Olympic Athlete, it can benefit us to look at a set of Power Triangle that intersect.

Power Triangles are where three “things” come together to form a strong and well supported concept or activity. They are not absolute in nature, but they play a strong role in how “things” work together. The better you understand how Power Triangles work for something that matters to you the better you can understand what is going on and how to use it to your advantage.



Before we dive into the “integration of these 3 Power Triangles, let us look at them individual so you can wrap your head around what they mean by themselves.

1. Fitness Area Power Triangle brings together the 3 Areas of fitness: which are fitness activities for health such as walking, fitness activity for experience like taking part in a “running group” and a results based fitness activity like a weight loss program that is geared around running, weight lifting and flexibility training.


2. The Lifestyle Power Triangle is built around three concepts that help a person assume a new identity where a goal is a step in a much larger process. An example would be a former “couch potato” desk worker that becomes a fitness-lifestyle blogger that takes part in Ultra-marathons. Their Identity is to become an Ultra-marathoner, but first they must lose weight so they can start running. They made a goal to lose 30 pounds and developed a plan and process to lose the 30 pounds.


3. The Personal Best Method Power Triangle is where someone uses a singular area like running 1 Mile. They would set a baseline test by running the 1 mile and recording their time. They would then repeat the 1 mile run again and again over the next few weeks to months in the attempt to beat their 1-mile time during each effort. They would ultimately set a follow up Test to reach their Personal Best!


If we look at the top left Triangle “Fitness Areas” we will be focusing on the “Results” area which has a goal tied to like weight loss, body transformation, running a marathon, or any other type of goal. The “Results” when combine with the “Goal” area of the Lifestyle Shift Power Triangle and then again combined with the Personal Best Area of the Personal Best Method Power Triangle; we then, create a very solid effort and synergies from various areas that ultimately help lead us to a secondary outcome like having a slim, strong and fit body.

See if your ultimate goal is to lead a new identity as an Ultra-marathoner, but you are a couch potato right now that is 30 pounds overweight. Then a good steppingstone would be to lose some weight while working on running a mile. There is not one Ultra-marathoner that has an unfit and out of shape body. See it is a secondary outcome, so focus on a Lifestyle that will have secondary outcome like a fit and lean body!


How to Get Started

Getting started with this style of training is as simple as defining your goals. They don't have to be anything crazy, just enough to cause some form of sustainable change.

Try these tips for your new training program:

  1. Pick compound lifts for your goals. Exercises like squat, deadlift, bench press, and other compound exercises recruit many muscles and large metabolic systems. They’re perfect for your long-term goals. Top Tip: If you want to develop your legs, orient your goals around increasing your squat and lunging exercises.

  2. Understand, this isn't about physique. The faster you can forget about how you look the better off you’ll be when it comes to true success in the gym. Your only focus should be to increase the weight in your compound lifts and move toward your goal.

  3. Start off light and easy. There’s no need to start training with high weights. You’ll train your body and grow your muscles with the resistance as you go. So, start with weights that are comfortable for you.

  4. View your program with a long-term mindset. If you’re to be successful in this new regimen, you must view the process as a long-term goal. The habit of consistent/long-term exercise will help you create the body and health you desire!

One Last Thing

If weights aren’t your thing, you can always move toward the endurance route. You can have goals of running a half marathon or running a 50-second 400-meters. There’s absolutely no need to be fixated on weightlifting, yet it is one of the easier ways to track progress. Eventually, if not in the beginning it is important to understand that Fitness is composed of three areas. Cardiovascular, Strength, and Flexibility Training and you should train all three from time to time!

If you’ve been struggling to lose weight and feel satisfied with your current body, then it could be time for you to make a change to goal-oriented training.

Take your time and work through your fitness regimen. Find a trainer that specializes in strength, cardio and flexibility-based progressions that ultimately moves you to and improved physique.

Who knows? You might be a future Olympian and you never saw your own potential!

This Post was written by Brian Rainey. Brian is a career personal trainer and fitness equipment consultant. Brian has worked for many of the large gym chains and fitness equipment chains. He now specializes in helping people transform their bodies through program and equipment selection based on goals and needs. You can contact Brian by emailing info@ypbtransformation.com.

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