Well, it’s just about November! Now is a great time to start thinking of all your new year goals and resolutions. With the new year just a couple of months away, it will be here before you know it. So these are some great tools that you can use to help you set your fitness goals and how to keep on track so you can reach them.
First you must start by asking yourself. What do you want to accomplish? I would recommend giving this question some good thought. When telling yourself what you want to accomplish in your fitness/health the key is to be specific. Don’t tell yourself “I want to lose weight.” You must tell yourself “I want to lose 15 pounds and run a 7 minute mile.” Specifics will really help you paint your goal. Also, if you add another factor into your goal like “run a 7 minute mile” it will help you work towards something while at the gym and the weight will come off while working towards that workout goal. So, set either a weight or body fat percentage goal (plus/minus from where you are now) and then group it with a work out goal. Another example would be I want to gain 10 pounds of muscle and bench press 275 pounds.
The second key point after you have a specific goal set, is to add a strong reasoning as to why you want to accomplish your goals. Often times, losing weight and getting in shape aren’t strong enough motivators. Find your why and everything else will start falling into place. Personally, my goal is to be sub 10% body fat and be able to do 10 (50 pounds) weighted pull ups by the end of 2017. Why? Because I want to get at least 1 job modeling in 2017. I don’t really care what for, I just want to get paid at least one time next year to let someone take pictures of me. My goal and why are both very specific and tangible. You want to try to make your why as powerful as you can. Maybe it’s to lose enough weight so you can stop taking all this medicine everyday, or so you can live long enough to see your grandkids, or you want to be in a fitness magazine. Whatever it may be, just make it yours and make it strong. Using specifics can help you draw a path between you and your goals. Sometimes your goal may be something a little more daunting or aggressive say like lose 40 pounds next year. Thats a pretty ambitious goal which is great, but it can be a little discouraging if it’s too big. Thats why you need the next step.
The third step is simple but extremely important. Next, you need to break down your goals into manageable chunks. Remember you don’t go from skinny to fat in a day, just like you don’t go from fat to skinny in day. You can’t climb a mountain without taking the first step and you can’t build a city without planning and taking it one building at a time. You must break down your goal into monthly, weekly and daily goals. Hell, hourly if you have to. Do whatever you need to do to keep yourself in check and on the right path. Losing 40 pounds in a year may be tough but losing 1 pound a week doesn’t sound as difficult does it? If you can lose 1 pound a week for a year you would have lost 48 pounds. That much weight is nothing to joke about either. That is a huge accomplishment. If that sounds like too much still, then break it down further. What do you need to do each day to lose that pound a week? Continue to break it down further and further until you find something that seems doable and reasonable over a long period of time.
The fourth key is to write down your goals and your why. Print them off, hang it on your bathroom mirror, your fridge, on your door, or wherever. Just put it somewhere you can read over and concentrate on for a minute or two every single day. This will help you keep your mind focused and sharp. Believing your are doing what your supposed to be doing is the key to consistency. How you see yourself is the best indicator of what you will become, so see yourself as a winner.
The fifth key is to understand that you are human. We are a fickle and easily distracted bunch. We let stress get in the way of our goals. Your work, kids, bills, responsibilities. Understand that you are going to mess up and sometimes you might not hit your weekly or daily goal. Truly, it really is okay. It is so much more detrimental to your success when you mess up once, get frustrated and throw your goals out the window.You deserve better for yourself than that. So, give yourself a break and get right back in the saddle the next day. Keeping your goals in sight is all about consistency and having an easy path to follow.
Those 5 keys and steps are the best advice I can give you folks.
- Set your goals with something specific including a workout related item
- Understand your why and make it as powerful and moving as you can
- Break your goal down to a point where you can take manageable steps towards it every single day
- Print off your goals and read over them everyday – See yourself as you want to be, not as you are now.
- Understand and accept that making a mistake will happen. Learn from it and move on as if it never happened. Always continue towards your goal.