Hubermanner, do you know exactly why you’re training?

If you do, great, skip this email. If not, listen up. You go to the gym, you do sports, you train, etc. But you’re wandering aimlessly. No specific outcome. No plan. No drive.

With a goal, you’ll know how and how often you need to train to trigger optimal adaptation. Compare how much effort and consistency you’ll gain with a specific goal like this:

• Run a full marathon in 4 hours next March

• Lift 1.2x body weight in squats, deadlifts, and bench press

• Arrive injury-free to the Olympics next year

These goals make you focus. And they help you plan so you actually reach somewhere.

So Hubermanner, Think about where you want your exercise to be in the next 6-12 months

It’s boring, it’s tiring, and it’s confusing. But let’s do it now :) and get it out of the way.

Most of us will struggle either with having so many ideas or blank out.

Here are some ideas:

• My goal: have 90% of my injuries dealt with by next June. My goal after that: play for the national team.

• Close friend’s goal: 03:40:00 marathon. He’s been working on it for a year. Knowing the goal, helped him program, and I’m pretty sure he’ll do it next month

• Take up and master a new sport (like tennis or rock climbing) in the next year.

• Gain 10 pounds of lean muscle mass before my next birthday

• Master 3 advanced yoga poses within the year (choose what they are)

• Lose 10 pounds by the end of this year.

Create an exercise goal (now)

Choosing goals is hard. It’s okay if you don’t get an answer now. Try to review the ideas above and think about it.

The upcoming tips will be about making a program around that goal. You’ll learn (and take action on) Andy’s exercise programming experience; which he developed from the scientific literature and working with world-class athletes.

If you’re still unclear, feel free to reply to the email. I’ll help you.

Excited to enhance your health and athleticism journey.

Bye!