One way to avoid feeling overwhelmed when defining objectives is to implement S.M.A.R.T. System, a five-step approach that keeps you focused and on the right track. The acronym stands for a specific, measurable, achievable, relevant and time-based result. If your goals don’t fit these categories, you may need to rethink their realism and consider adjusting them.

Once you have reached your goals in S.M.A.R.T. formula has created a way for you to achieve even the highest goals, such as the nine that we listed at the end of the year.


1. Decrease Your Body Fat by 7%

Here are two key elements: time and careful monitoring of calories.

“In a month or two, you probably won’t lose as much body fat,” says professional bodybuilder Mike Lipowski, owner of Pure Physique Gym in Shrub Oak, New York, and author of Pure Physique: How to Maximize Fat Loss and muscle development

“First determine your calorie and macronutrient needs, then treat yourself to something you can do, like losing half a pound or two pounds a week.” You may think that the simplest way is a fast diet. Bad. They can damage the heart, slow metabolism, and deprive it of important nutrients. Instead, visit a nutritionist or use an online tool that calculates your basal metabolic rate (BMR) and your approximate calorie intake.

2.  Add 1 Inch to Your Biceps

Try to go through a specialization phase.

Maybe two or three weeks during which you focus on your biceps and all the other parts of your body are in the background. You can do this once or twice a year.

To exhaust the muscle, you need to introduce new stimulation methods.

This can include varying angles, changes in resistance levels, changes in rows and repetitions (supersets, tri-sets, giant rows) and the implementation of advanced techniques such as forced and negative repetitions.

3.  Add 2 Inches to Your Calves

Essentially, you should follow the same guidelines as when adding an inch to your biceps.

“Try the methods above to change the angle and the resistance, but you can also divide the movement in half: strike the upper half of the calf and then the lower half,” says Lipowski. “Static ties can also help increase calf circumference.”

4.  Eat Different Foods per Week

Eating a variety of clean, healthy foods can eliminate monotony, increase energy levels, and ensure you get the right amount of vitamins, minerals, and nutrients to help your body recover from strenuous workouts more effectively.

A simple way to do this is to prepare two colorful salads a week. Plan to introduce different types of vegetables, fruits, and proteins.

For example:

Salad 1: kale, chicken, tomatoes, broccoli, almonds, carrots, yellow peppers, and red onions.

Salad 2: baby spinach, boiled eggs, cucumbers, red peppers, orange peppers, sliced ??mushrooms, beets, cheese, and turkey.

Also try to diversify your protein ingredients: oatmeal, peanut butter, almond butter, cherries, blueberries, strawberries, raspberries, pineapple, bananas, yogurt, raisins and macadamia nuts.

5.  Improve Your Overall Vascularity

To produce well-visible exploding veins, you need to burn off excess fat and build muscle. It depends on two things: blood volume and your leanness.

You should stay hydrated, maintain a high carbohydrate intake, and reduce your subcutaneous fat. Try to reduce your body fat below 10%. Good sources of complex carbohydrates are potatoes, beans, brown rice, peas, oats, quinoa, and lentils.

These tips to improve vascularity can help you regain a more impressive appearance.