Tag Archives: goal setting

  • How Badly Do You Want Success?

    Have you ever heard of the saying 'you have to want something bad enough you can almost taste it to succeed'. Do you fully understand what that means, and if so, what do you think it means in terms of your fitness/physique goals?
  • Goal Setting for Weight Loss, Muscle Gain or Fitness

    I have written plenty of articles that have mentioned goal setting. In a blog earlier this week, "Failing to Plan is Planning to Fail…at Weight Loss, Fitness or Muscle Gain!", I discussed the idea that you need a plan in order to achieve a particular goal. It is important to note that, if your plan has you heading toward a poorly defined goal, then you're planning to head to an unknown destination!

    The first step to achieving a weight loss, muscle gain or fitness goal is to identify exactly what it is you want to achieve. Going back to my road map analogy from a couple of days ago, wouldn't it be silly to drive toward a 1km long road without a street number? Of course it is! Fitness is exactly the same story - you need to know exactly where you are going.

    Here are some examples of really poorly defined goals:

    1. "I want to lose fat and gain muscle"
    2. "I want to be able to run for longer distances"
    3. "I want to tone up my stomach, bum and thighs"

    I'm not saying that they are bad goals - they are just poorly defined goals. So, what makes a well defined goal?

    I want to discuss something that was introduced to me a couple of years ago at a fitness convention. It's called S.M.A.R.T. goal setting:

    • S - Specific
    • M - Measurable
    • A - Attainable
    • R - Realistic
    • T - Timely

    Specific goals have a clearly defined destination. You know exactly what you want to achieve, without question. To make the above goals specific, you could add:

    1. I want to lose 4kg of fat and gain 2kg of muscle
    2. I want to be able to run for 5km non-stop
    3. I want to reduce my waistline by 5cm, my buttocks by 8cm and my thighs by 4cm

    Measurable goals are quantitative in an objective fashion. The three specific examples above are measurable because we can quantify exactly what it is that is to be achieved. You can therefore assess whether or not you are progressing toward this goal.

    A non-measurable goal is inferior because you do not know whether or not you are making progress! For example, if you want to "look better in the mirror", what happens when you're in a grumpy mood? The key is to not be subjective.

    Attainable and realistic goals mean that it can be achieved. Often, you will need the assistance of a professional to advise you whether or not a particular goal is achievable. A perfect example is from many younger male clients who want to gain 10+kg of muscle within a 12 week period. Unless you are genetically gifted (which some people are), this is highly improbable.

    Ultimately, you do not want to be striving for something that is never going to be achieved.

    Timely goals are vital. If you stick with the above goal examples, namely:

    1. I want to lose 4kg of fat and gain 2kg of muscle
    2. I want to be able to run for 5km non-stop
    3. I want to reduce my waistline by 5cm, my buttocks by 8cm and my thighs by 4cm

    ...when are you going to achieve them by? There is nothing to keep you accountable! If you don't start next week, then what's the problem? There is always the week after (which hardly ever comes by the way).

    So, set yourself a time limit - but again you need to be realistic in setting this time!

    Here are my S.M.A.R.T. goals:

    1. I want to lose 4kg of fat and gain 2kg of muscle in 12 weeks.
    2. I want to be able to run for 5km non-stop for my work's outdoor activity date on August 25th.
    3. I want to reduce my waistline by 5cm, my buttocks by 8cm and my thighs by 4cm for my wedding on March 6th.

    Much better, don't you think? Now, you can go ahead and plan your way toward achieving your goals!

    Goal setting is something that we focus on a great deal at Amino Z Personal Training. For that reason, we offer highly comprehensive assessments that measure your body fat, girth measurements, lean mass, fitness, strength, flexibility and various other factors in an objective and measurable fashion. Once those figures are obtained, goal setting is easy. Better yet, it is easy to see the progress that is being made over a period of time when we perform a re-assessment!

GIVE $10 GET $10More info