Beginnen Sie den Prozess der Verbesserung... Die Regeln

Olivia Davis ✓

Diets Premium Medizinischer Experte • 19.03.2026

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Wissenschaftlich geprüft durch klinische Ernährungsberater: Der Inhalt dieses Artikels wurde gemäß den medizinischen Standards von IŻŻ, WHO und PTGiP klinisch geprüft.

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Diets Premium Medizinischer Experte Olivia Davis	Wissenschaftlich geprüft durch klinische Ernährungsberater 19.03.2026

Beginnen Sie den Prozess der Verbesserung... Die Regeln

Wichtigste Fakten auf einen Blick

Vielleicht haben Sie ein systematisch organisiertes Trainingsjahr abgeschlossen, befinden sich im Urlaub und bereiten sich auf die nächste Saison vor? Vielleicht gab es auch eine längere Trainingspause? Dieser Artikel hilft Ihnen, an Ihren Entscheidungen festzuhalten und Ihre Anstrengungen auf ein effektives Erreichen Ihrer Ziele zu konzentrieren. Vielleicht haben Sie bisher nur gelegentlich trainiert?

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What are my expectations?

Are you going to the gym because others are going? Have you really thought about what you really want to do first? Your expectations for the effects of your effort should be determined so you start training but do you know where you want to go? Maybe you won't need Arnold Schwarzenegger's muscles because he'll win your love for the beauty of the landscapes admired from the saddle on the roadside? That's what you need to know first. The more you know, the more you'll be able to use your potential to achieve your goal.

Quadruple clover

So what is it that will motivate you to start physical activities and achieve the goals associated with them? At the beginning of this article, we spent a lot of time answering two psychological questions, why do you want to physically exert yourself? Now it's time to take practical steps. And finally, how do you do it? Answer the question, what will bring you to successfully realize your vision of physical fitness? However you name these areas, I call them a quadruple clover. Perhaps because they are associated with happiness (which is necessary), or perhaps because this term perfectly describes the four elements of your activity that you must constantly develop to achieve your goal. The quadruple clover can also be called a power field. You can create your own power field, based on other elements. The most important thing is to have energy for action, to be effective, and to enjoy achieving your goals.

What can assist you in effectively achieving your fitness goal?

A clear path to the goal. That's obvious. But it's not the same journey for everyone. Some prefer precise procedures and patterns of action that they develop and implement. Others rely on their instinct to improvise and listen to their inner voice. They will be more flexible in their choices on the way to achieving a goal. You belong to one of these groups and need to choose the path that will lead you to your vision. If a training plan leads to a vision, it's worth defining it precisely first. It should be consistent. You have a vision, you have an image of place, time, and external and internal conditions. What goals must you establish to make this image a reality?

Formulation of training goals

Having a specific goal is very important because it organizes the actions and increases their effectiveness. A training goal must be specific. If one sets a goal that sounds like: „I want to dance well", it is not a specific goal. However, a goal that sounds like: „I will master the technique of classical dance and learn modern dance based on it" is more specific. Similarly, the goal of wanting to be strong is also not specific enough. When a goal is more specific, it is easier to track progress and measure results. If one sets a goal that sounds like: „I want to lift a weight of x kg", it is difficult to measure progress. Therefore, it is important to have a measurable goal. For example, in dancing, the goal could be to learn specific dance techniques rather than just wanting to dance well. In strength sports, one could have a goal like lifting a specific weight or performing a specific number of repetitions.

A method to obtain resources

If you knew that in the place where you are standing, there's a treasure buried under the ground, you'd probably take a shovel and start digging to uncover it. The unearthed treasure would enable you to realize many new initiatives, projects, or help you solve some problems. The training process, composed of multiple aspects, requires ongoing decision-making, investment, and repair work. This process demands resources, knowledge, experience, and intuition. If you have a goal and you know what you want to achieve, you surround yourself with visions of success. If you maintain a healthy inner dialogue, you will not hinder yourself – then your subconscious will also work towards your result. You must guide your mind in such a way that your subconscious supports you in achieving your intended goal. Subconscious processes running alongside conscious awareness decide that blood flows in veins, food is digested, oxygen is delivered to cells. The subconscious knows best what we need. It demands it when something hurts us, when we are hungry, when we yawn. It is necessary to pay attention to the signals of our body and take them into account in the training process.

Time to commence the inaugural mesocycle!

Now that you have some things in mind, it is time to move into practice. To the first mesocycle, those few weeks when you are implementing an effective process. This initial mesocycle is preparatory or preliminary. What should you aim for during this phase? What should it include? Regardless of what you call it, the substance of this mesocycle is critical... It must be integrated into the training process... From the outset, it is worth focusing on self-organization, habits that promote the execution of the training process... You are the captain of this ship and no one can replace you in this role... The following aspect will depend on external conditions... These also largely depend on you... What conditions will you create for the full realization of the training process? You will have to be active, enterprising, able to seek the help of others... You will have to create daily opportunities to carry out training and achieve the desired effects... So begin planning your day, time, activities... Create lists of tasks to be done, set priorities, so that you can focus on what is most important in the training process.