It sounds like it should be a simple matter. But, more and more people begin a fitness program without having any measurable goals in mind. Without planning your fitness goals before beginning, your fitness program is a lot like heading out for a trip in an unfamiliar area without knowing how to get there and -- even worse -- not having a road map.
Your fitness goals should be established first, then you'll have a better idea of how to achieve them. If your goal is weight loss, not only do you need to define that, but more importantly, write it down. How much weight do you want to lose? How quickly do you hope to lose the weight? Remember that safe and permanent weight loss, which is where people have proven to keep the weight off and not simply put it back on in a short period of time, is one to two pounds per week.
If your goal is strength training or building endurance, write it down and plan how you are going to measure your progress to achieve those goals.
Are Your Goals S.M.A.R.T.?
A S.M.A.R.T. goal is one that is: Specific, Measurable, Attainable, Realistic and Timely. Whatever your plan, it must pass all five parts of the S.M.A.R.T. goal test. "I want to lose 20 pounds." Is that specific? Yes. Is it measurable? Yes. Is it attainable? Yes. Is it realistic? Yes. Is it timely? No. You didn't determine the time period that you expect to lose the weight during. If you said, in one month, then yes, it would be timely, but now it fails the realistic test.
Get Real
The goal must also be objective rather than subjective. Think of an objective goal as a stake in the sand. You need to reach a specific point and that point is measurable. You'll know it when you get there.
If you said, "My goal is to get in shape and lose some weight," this is a subjective goal. So, how do you know if you ever achieved this goal? You don't. If today you can only lift a 20-pound dumbbell and you weigh 220 pounds, and after a month, you can lift a 25-pound dumbbell and you weigh 218 pounds, you could say you achieved your goal. Did you? You are apparently stronger, and you are a little lighter. That's what you asked for, isn't it?
But if your goal was to "increase my strength by 75 percent, be able to walk three miles without being winded coming up that long hill near home and drop 30 pounds in four months," that is a S.M.A.R.T. and objective goal.
Now, let's break it down and set smaller goals. What are your targets for the first 30 days, 60 days, etc.? With goals, you're more likely to stick to your program. You'll find that you're now making health and fitness part of your newly-defined lifestyle.
You can motivate yourself to truly change your lifestyle and become younger. Yes, I said younger! It's perfectly fine to grow older, just don't allow yourself to grow old. Set realistic goals. Set the small steps so you can measure your progress, and you will achieve your fitness goals in 2009 and beyond.
Isn't it time you started a new exercise program? eDiets offers inexpensive, yet extremely effective fitness plans that'll boost your results. Plus, rev up your fat-burning potential by eating right! Start designing your plan for free today!
Labels: beginner-fitness, beginner-workout, diet, fitness, fitness-routine, lose-weight, setting-goals, weight, weight loss, weight-loss, workout, workout-routine
Comment: Monday, January 12, 2009 5:40:00 AM - 
said...
I have no problem with following a healthy plan. I lose weight quickly, but also lose fat in my buttocks and breasts where I would like it to stay and not in my waist where I would like it to go. If I prolong an exercise routine with healthy eating for too long I look like a skinny pot-belly pig. Where do I go wrong?
Comment: Monday, January 12, 2009 9:38:00 PM - 
Shaping it up said...
The problem with the 'pot-belly' could be many things. Heredity determining how you are shaped is one. Disease of internal organs that causes inflammation in that area can be another, especially the uterus. Surgery that opens up the abdomen cutting nerves and muscles can be another cause. Proper, targeted strength training in your chest and rear is something that can help you 'shape' those areas toward roundness to balance out your tummy. Are you able to, and do you also do things to strengthen the core muscles? Especially the abdominals need to be strengthened pulling in toward the spine. If, when one does a 'crunch,' one pooches out the abs away from the spine instead of drawing them in, you are training the abs to pooch out instead of pulling toward the spine. This not only can cause a 'pot-belly’ appearance, but will not contribute well to spine stabilization and the hugging of your innards into the body like the abs are supposed to do! Also make sure that you keep your shoulders down away from your ears and pull up the pelvic floor muscles while performing the crunches with ‘belly button to spine,’ (kegels). This may help you to tighten your belly more. You can have someone place a hand lightly on your belly and do your crunch pulling the belly away from their hand. If you cannot perform crunches, standing with your feet shoulder width apart or sitting on the edge of a chair, sitting nice and tall, pull the pelvic floor up and the abs to the spine, hold for a few seconds, breathing lightly into your ribs and back. You can do this and hold your hand on your own belly button to make sure the tummy is going back toward the spine. Good luck!
Comment: Wednesday, February 11, 2009 11:55:00 PM - M3MC said...
My goal is to lose 7 kg (15 lbs) of body fat in 3 months, which translates to 5 lbs per month. I am doing it with mostly exercise, and not too many restrictions on my diet except for keeping it balanced and reasonable.
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