Having problems with sticking to your effort to reach your fitness targets? These 12 tips will help you achieve your goals.
“This year I will exercise regularly.” “I will sign up for a marathon.” “I will lose weight.” Sounds familiar? Weight loss and fitness goals are the most common goals – but what usually happens? We start out strong but quickly lose steam. The key to achieving your goals is setting realistic ones, having a plan, evaluating your progress, and making changes as needed along the way.
HOW TO SET GOALS PROPERLY?
1 SET REALISTIC GOALS
First and foremost, make sure you set realistic goals. If you want to compete in a marathon race or a fitness competition, give yourself enough time to prepare. Find a race that is at least 3 months down the road so that you have enough time to train and condition your body so it’s up for the task.
2 SET SPECIFIC GOALS
“I want to lose weight” is too broad. Be more specific. Instead, say “I want to lose 10 pounds in 12 weeks.” And instead saying “My goal is to lower my cholesterol” say “My goal is to get my cholesterol below 200.” Specific goals work much better.
3 SET MEASURABLE GOALS
If you just say you want to lose weight, this is far too general and therefore it’s difficult to track the progress. Instead, set a goal of losing two pounds a month. Doing so, you can see your changes through measurements and photos.
HOW TO IMPROVE YOUR CHANCES OF SUCCESS?
Once you have established your goal, you have to see it through. There so many people that give up on their goals before they reach the finish line. This happens for various reasons, such as lack of planning, loss of motivation, anger from not seeing progress, and inadequate resources to meet the goals.
Follow the next 9 tips:
4 Write down your goals and keep them in a place where you see them often, such as on a mirror, on the fridge or computer desktop.
5 Establish mini-goals leading up to your big goal. If you want to perform 10 unassisted pull-ups, don’t jump right in on day 1 and expect to be able to do all 10. Start with 1, and work your way up.
6 Reward yourself for achieving mini-goals throughout your journey. Items like new running shoes, a new top, a fitness gadget, or a massage can be great rewards.
7 Write a fitness diary. Whether using an old fashioned notebook or an app on your phone, record what you are doing; be honest, and hold yourself accountable.
8 Make sure you have the necessary equipment and gear to be successful. For instance, if you’re training to run in a race, make sure you have quality running shoes, a water bottle, lightweight running attire, and of course, a good training plan.
9 Consult an expert. Hiring a personal trainer or coach to help you make a plan fitting your fitness level and targets and measure progress can help you get over tough hurdles, and motivate you stick to your plan.
10 Stay motivated by using technology. There are numerous gadgets available which can help you enhance your health and fitness journey. There are so many apps that can be downloaded onto your phone, such as running apps, free workouts, food trackers, guided meditations and yoga flows. Other gadgets such as step counters, movement trackers and heart rate monitors, which give a number to achieve every day, help you stay motivated.
11 Evaluate your progress often, and if you’re not making strides towards your goal, make changes.
12 Last but not least, make your fitness journey fun and enjoyable!