If you`re thinking about New Year`s resolutions and good fitness goals, it`s easy to get stuck by thinking what a goal "should " be. Most common goals are about weight loss, some people want a certain number of training days per week, some want to build muscle, or get really ripped. Seems pretty easy so far, all these goals you hear are because PEOPLE set them. But to actually achieve those goals, you need to make one step further besides just setting them! You have to take ACTION! You actually have to do the work! And that scares people. So let`s talk about your fitness goals and how to set them the smart way.
1. Set goals that motivate YOU!
That means making sure that they are important to you and that there is value in achieving them.
To make sure that your fitness and health goal is motivating, write down why it`s valuable for you. Ask yourself "Why do I want this? " If it`s because you just want to look better, or build confidence, feel sexier, be healthier.. whatever the reason is , it has to be very powerful. The reward must be stimulating! Always remind yourself why you are doing it if you start to doubt yourself or lose confidence in your ability to make the goal happen.
2. Set fitness goals based on your lifestyle!
You might have a job, a family, hobbies, but you also want your fitness and diet routine to be a priority. If you find yourself in a situation where time is the problem, just find 1 hour to get that workout in. Skip a Netflix episode and find that hour. That hour give it all! You`ll notice that you can`t set the biggest goals when you have little time to train, so don`t hope to lose 20 pounds in 1 month, it may take you longer, and more discipline on the diet side, but steps forward and not giving up means Progress!
3. Set Specific goals
It has to be clear and well defined! Generalized goals are not helpful because they don`t provide sufficient direction.
Remember you need your goals to lead you forward.
Just to let you know, when starting a disciplined fitness life:
Weight loss can happen at a rate of 1-2 lbs/week
Muscle gain for inactive men 0.25 – 0.5 lbs/week
Muscle gain for inactive women 0.125 --.25 lbs/week
4. Set measurable goals
Include precise numbers, dates, days of training etc so you can measure your progress. If the goal sounds like" I want to reduce my body fat" how will you know when you have been successful ? Without a way to measure your progress you miss out on the celebration that comes with knowing you have actually achieved something.
5. Set attainable goals
You have to make sure that it is POSSIBLE to achieve the goals you set . Having realistic goals will not pressure you, as long as you understand that change doesn`t appear overnight, progress takes time, whatever it is, either losing weight, building muscle etc, ALL OF THESE TAKE TIME! Be realistic but don`t set goals that are too easy either. When you accomplish a goal that you didn`t work too hard for can be satisfying only for the moment, while making you fear setting bigger goals because they carry a risk of non- achievement.
Find the balance you need, goals that require you to raise the bar and bring massive personal satisfaction.
6. Write everything down!
There is something about writing down goals, that makes it real and tangible. When writing them use the words "I will.." instead of "I would like.." or "might" . And frame your statements positively! Post all the goals in visible places to remind yourself every day what you are going to do!
7. Take action!
Make a plan on how you will achieve those goals! Schedule your workouts properly, start counting your calories, get up earlier, do all the research necessary so you get even more focused on the process and outcome . Plan all the steps that are needed along the way, and cross each one when you complete it so you can see your progress along the way!
Don`t worry about mistakes, as long as you learn from them!
I don`t want to scare you, but it`s possible to make mistakes even before workout out, especially if you want to start on you own without the help of a personal trainer. Be careful when choosing your fitness goals, because the wrong ones will lead you to the wrong destination.
Remember, goals are great because they build habits and make you stay consistent. In diet, fitness and basically everything, there are more things to do than any person could ever actually do.
Now go SMASH those goals!