Setting Fitness Goals
Goals to be “goals” and not just a wish list must pass four basic tests.
1- Be specific. I want to lose weight or I want nice abs just won’t cut it. I want to lose 15 pounds of fat or get into a size two dress works much better.
2- Be realistic. Reality is relative and we have some degree of control over our own reality. Having said that, trying to lose 10 pounds of fat in ten days requires additional calorie expenditure of about 35,000 calories. Can it be done? Yes. A 200 pound guy playing squash for three and a half hours per day can do it.
3- Verifiable results. Can the scale, tape measure and body fat percentage devices verify the result?
4- Time-bound. Exactly when is this goal must be completed?
Let me give you an example.
“I will reduce my body fat percentage by 2% in one month, by October 15th.”
“I will increase my bench press by 10% in one month, by September 15th.”
” I will eat carbs only on Wednesday nights and Saturday nights for one month, starting today and ending ______.”
To achieve this goal, you need three things.
1- Change of self image. If you look in the mirror and accept what you see as the only way you can be, then your activities will gravitate toward keeping that image in place. This is great if you are happy with what you see. If not, find an image, cut it and paste it on your mirror and visualize yourself as that. This is not the end of the story but it will create a mental anchor for you to change your activities.
2- Think from the end. See yourself at the point you want to be and then look back at the steps you took to get there. Don’t say, I am here how do I get there. Say I am here (your destination) what did I do to get here. This allows you to begin to identify with your goal more and more and with your present condition less and less.
3- From a Spiritual Master I learned that you need to fill that image with unbound love. I am yet to see a person who wants to transform who feels complete love for himself or herself. Usually the obstacle in the way is connected to their ability to find themselves worthy of self respect and self love. Spiritual Masters say that unbound love removes all limitations. So fill your image of change with unbound love.
4- Write down the steps in your plan and follow them.
© Copyright – Vishy Dadsetan is a NSCA-Certified Personal Trainer (NSCA-CPT) in Escondido, California with interests in spirituality, philosophy, writing and of course fitness. Checkout http://myabstrainer.com for the most comprehensive fat blasting ab exercise video series ever!