Setting SPECIFIC Goals – a key to success
Behaviors That Will Help You Lose Weight and Maintain It
Set The Right Goals
Setting the right goals is an important first step. Most people trying to lose weight focus on just that one goal: weight loss. However, the most productive areas to focus on are the dietary and exercise changes that will lead to that long-term weight change. Successful weight managers are those who select two or three goals at a time that they are willing to take on, that meet the following criteria of useful goals:
Effective goals are 1) specific; 2) attainable; and 3) forgiving (less than perfect). “Exercise more” is a commendable ideal, but it’s not specific. “Walk five miles everyday” is specific and measurable, but is it attainable if you ‘re just starting out?” Walk 30 minutes every day” is more attainable, but what happens if you’re held up at work one day and there’s a thunderstorm during your walking time another day? “Walk 30 minutes, five days each week” is specific, attainable, and forgiving. In short, a great goal!
The 5 Reasons You Aren’t Succeeding at Weight Loss
by Mike Robertson
What’s the most important reason you hit the gym? Is it to get stronger? To shed some unwanted bodyfat? Or is it simply to look and feel great?
Regardless of what your goals are, the worst thing is when you don’t see any progress. After all, the top reasons people completely stop going to the gym is because they either aren’t getting results or they aren’t getting results quickly enough!
I’ve worked with a ton of females, and here are five of the biggest reasons you may not be enjoying the kind of success you’d expect in the gym.
Reason #1) You Haven’t Defined “Progress”
The cardinal sin of going to the gym is going just so you can “work out.”
You know these people. You see them in the gym, day after day, week after week, year after year, and they always look the same. They show up and “work out.” If you aspire to be better tomorrow than you are today, you’ve got to commit yourself to training. In order to train, you need to have a goal.
I can’t tell you how many new clients come to me with completely general goals. “I want to lose some weight.” “I want to tone up a bit.” “I think I want to use that machine.” You know these people. Maybe you even used to be one!
To really start on the path to success, you need to make your goals S.M.A.R.T.
A general goal would be, “I want to lose some weight,” but a SMART goal would look more like this:
“I want to lose 10 pounds of bodyfat in the next two months.”
This goal is specific because you’ve stated clearly what it is that you want — to lose 10 pounds of bodyfat in two months. “I want to lose some weight” has no specificity whatsoever. What’s “some weight?” That inch you can pinch? Everything you’ve gained since college? Who knows?
This goal is measurable because at the end of two months, you’ve either you’ve lost 10 pounds of bodyfat… or you haven’t! Again, “some weight” could be 8% of your current bodyfat or it could be 12 pounds of water weight, depending upon where you’re starting from. It’s unclear.
Assuming you aren’t already shredded to the bone, your goal should be both attainable and realistic. These factors are very important. If you shoot too low, you won’t challenge yourself and there’s really no sense in setting that goal in the first place. “Lose 7 pounds before we colonize Mars,” isn’t really much of a challenge.
If you’re unrealistic and overestimate your goals, saying that you want to lose 20 pounds of bodyfat in 10 days, you’ll lose motivation because there’s no chance in hell you’re going to pull that off safely. Making sure that your goals are realistic and attainable is integral to the entire goal-setting process.
Finally, a timely goal is one with a deadline. “I want to lose some weight” has no timeline and no sense of urgency. It’s open-ended so you can take your sweet time until “some weight” finally drops off. By putting that concrete date of two months on the calendar, you’re immediately “on the clock” and you’re forced to come up with a game plan to help you achieve your goal.
The other 4 reasons are here: http://www.soulcysters.net/must-read-article-5-reasons-you-aren-t-s…
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