subject: Five Things You Must Do When Setting Fitness Goals [print this page] As we approach the last quarter of 2012, let's look at what we managed to learn about those New Year's resolutions that 40-45 of resolutions are broken before the first week.
"29 of resolutions are broken by the end of the first month.
"50 of resolutions are dust by the end of six months
"66 of disease is directly or indirectly related to lifestyle choices.
"90 of us will even make it a New Year's goal. So how do we give our goals the best chance of coming to fruition? Elite Fitness Plus recommends committing your goals to writing and using the S.M.A.R.T. method of goal setting.
S - A goal should be specific and not general. For instance "I will work out 5 days a week, utilizing a private coach for strength training and cardio machines like the elliptical or treadmill for cardio exercise. I will work with my personal trainer 3 times per week and I will do cardio 5 days a week. By doing this I am going to drop 20 pounds and lower my percentage of body fat to 20%. The weight loss will be complete by April 1st" This is a much more tangible goal than saying, "I am going to lose weight."
M - A goal should be measurable or quantifiable. Again looking at the statements in the previous paragraph, the first goal is measurable. 20 pounds is a specific measure of weight. "Vague goals produce vague results. Create a goal in which your progress can be specifically measured and your results can be numerically quantified," states Michelle Waldman, owner of www.805GetFit.com and personal trainer in Westlake Village and Thousand Oaks.
A - The goal must be attainable. Jessica Rosen, a personal trainer in Simi Valley and Camarillo says, "We often see a client who has gained 30-40 pounds since college and wants it gone in a month. That is not a realistic or attainable goal and so the client is setting themselves up to fail. An attainable and sustainable number for weight loss is usually somewhere between 1-3 pounds per week depending on the client's body type and composition,".
R - The goal must me relevant or realistic. As listed in the above paragraph, the goal can't conflict with reality or known science. It is important to first define realistic goals and expectations. The key to getting to your desired result is to focus on your "why." What is prompting you to set this goal? What is at the core of your motivation? This is the most powerful question to answer. Why is this goal relevant to you? Are you motivated to stop a family history of heart disease, lead a good example for your kids, did your doctor tell you that you are headed toward diabetes if you don't correct your diet and exercise regimen? Whatever the root of your motivation may be... focus on it every day.
T - And finally the goal must be time bound. It should have a start and finish date. This allows us to work towards a goal line. "I will drop the 20 pounds by April 1" is a much better goal than "I will lose 20 pounds." The second statement has no end date and gives the goal setter a huge "out".
We will revisit this article in the end of December or 1st week of January as we get ready to set goals once again.
