How to set and achieve a fitness goal

At the beginning of the year, we have ambitious plans for a car and a small cart. But what if your approach does not work? Three successful sportsmen share their secrets!

Author: Lara McGlashan

We live in a world in which there are more acronyms than smartphones, especially now that everyone is talking about their goals in the beginning of the year. There is no doubt, recently you often came across this abbreviation:

SMART: Specific, Measurable, Attainable, Realistic and Timely.

On paper it's simple, is not it? If this were indeed so, we would all be beautiful and successful philanthropists, billionaires. An apparent ideal formula can break down into a harsh reality and become another path to disappointment.

Let the three outstanding athletes take you to invisible paths that this year will lead you to your goals. The right approach helped them to climb to the top of the sports Olympus and find millions of followers in social networks. He will help you!

Step 1. Before setting goals, take a look at the whole picture

In an ideal world, you would have plenty of time for training, useful dishes prepared by a personal chef, and you would receive fantastic support from a team of experienced professionals. But the reality is controlled by work, children who are not healthy, a broken car and a refrigerator filled with half-finished products and sauces. Add to this unreal fitness goals, and it's time to begin praying for mercy.

"Work, school, family – these factors play a significant role in setting goals and achieving them. It would be crazy to deny it! – considers the professional fitness model Lais Deleon. – You can change your life, but you can not turn it into someone else's life. That's why in the process of setting goals it is important to take into account your schedule and the influence of others. "

How not to lose sight of something meaningful and important? Use old tricks. Take a paper calendar or a children's school board and mark all the days when you have a lot of things to do; write down there and your home. Then step back and take a look at the whole picture. Graphical presentation of current tasks will help to look at them from a new angle and determine the real timeframe for achieving their goals.

Step 2. Set specific goals based on your habits

When you have a general picture in your head, it's time to formulate a goal. But do not chase after all and immediately, focus on one thing.

"Setting an overly serious task that requires drastic changes is the main reason for our failures," says fitness model, IFBB pro Jesse Hilgenberg. – Let's say you want to lose weight on 10 kg, but have not changed your eating habits, or you do not have a well-planned training program. In this case, it is very likely that you will be disappointed and give up everything. "

An example of a specific and reasonable goal? "Instead of the goal of" pump up the muscles, "set the task to train at least once a week, and lagging parts of the body to work out twice a week. Instead of 'eating properly', set the task of cooking food at home every Sunday, – advises Deleon. – Note that a measurable goal is easy to track day after day, week after week. Not that an abstract desire without a clear plan. "

Now it's time to brainstorm. Let your imagination run wild, write down all your ideas on paper, and then calmly and carefully weigh them. Which of them are sufficiently specific to become a guide to action? And if you like the goal, but it does not lead to action, do you think it's possible to reformulate it and make it work?

So, you have a goal. Now a difficult time – how to allocate a place for her in your schedule and in real life. To do this will help three simple questions.

Will I be able to follow this plan forever? "The most important thing is to ask yourself, but how justified is the goal and a good plan for achieving it," says Hilgenberg. "If you can not stick to the plan forever, or you can not teach your children this, it is irrational. You need a strategy that will take you to the goal in a natural way. Otherwise, there will be no sense from it. "

Does the goal correspond to my capabilities? "The key moment in shaping realistic goals is to be ambitious, but take into account your real capabilities," Deleon says. – For example, if I planned to reduce the body fat percentage from 20% to 12%, and by the target date reached only 17 percent, my goal was most likely not realistic. " When this happens, remember the lesson and next time form the goals taking into account past experience.

Is this my goal? The sad truth is that a girl who goes to the gym at the same time as you can make tangible progress in a matter of weeks, and it will take you several months. Or vice versa. "We are individual, like our goals, so do not be equal with others," says the tournament contestant in the bikini category, Therese Miller. "Focus on what you want to achieve, and do not pay attention to others."

Have your goals passed these tests? If not, adjust them until they pass.

Step 4. Set timelines and mini goals

For many people, simply adding a deadline determines the difference between action and trampling on the spot. If there is no finish line, the starting line is also not visible.

"If you do not have deadline, you can drag to infinity," says Hilgenberg. – Note the date of reaching the goal in the calendar, share plans with friends, publish them on the page in Facebook. Publicity will make you responsible! "

Simultaneously with the finish line, determine the chain of intermediate goals in order to get a quick result. For example, if you want to lose weight on 8 kg, to fly into summer in tight jeans, put yourself:

  • goal for each month in the form of weight loss or a percentage of fat

All three items are equally important. Each time, reaching an intermediate goal, you will see progress, and it will give strength and push to the finish line!

Step 5. Share your plans with the world

Write down goals is a great way to consolidate them in the mind, and share with friends and relatives – make them part of your life. Build a zone of responsibility around yourself, and very soon there will be no room for failure!

"Setting goals is just the beginning. Constant reminder of it often dramatically increases the chances of success, "says Deleon.

Ask friends and family more often to remind you of your goal. In the end, these people sincerely wish you success! If this helps, use groups in social networks to communicate with other people who have set themselves similar tasks.

Perhaps the most successful idea will be a constant activity in social networks!

Step 6. Formulate a related goal

Tangible goals like weight loss for most of us are most attractive, but everyone in life has something that I would like to improve. Millions of people will confirm that a serious attitude towards training and nutrition can lead to other positive changes in life. So why not take the opportunity?

"I am a very reliable person and I always put the needs of others first," Hilgenberg admits. – With the advent of my daughter, I realized how important it says "no" to non-obligatory cases, requests or events, so that it was time just to sit on the floor in the living room and play with the child. I highly recommend that you do the same! This will open up to you a lot of other things: more time with children, more time for yourself and all kinds of joys of life. "

Your related goal can accompany everything that you have already decided for yourself. For example, every day find time for yourself, move up the career ladder, build relationships or meditate for 10 minutes a day. Make it an important part of your life!

Step 7. Encourage yourself as often as possible

There is a simple explanation that in March the gyms look completely different than in January. To stick to this way of life is not an easy job! You definitely deserved the award if you could hold out – especially if all this is new to you. Do not be afraid to pat me on the back.

"It is important to reward yourself and find the time to realize your achievements. This will give confidence and inspire further feats, – says Deleon. – When you choose a reward, ask yourself what motivates you. What do you want most, and what will help you exceed your goals? "

Measure the reward with the goal. Great idea – to arrange a romantic dinner in your favorite restaurant, when you lose weight on 2 kg, and afford a sweet dessert. Or buy new running shoes for running through 4 weeks of conscientious workouts. And if you achieve global goals, you can think about the photo session!

"I know, it's scary, but then very few people regret it," Deleon says. "First you will wait for the photo session with impatience, and then it will become a pleasant memory and will remind you why you worked so hard."

Step 8. Plan anti-crisis measures

Missed workouts, questionable food, insane weeks – it happens! And there's nothing to be done. Include unforeseen circumstances in the plan and leave a small amount of time – not to mention compassion for yourself – in the event that life puts a stick in the wheels and tries to destroy your plans.

"It's easy to get discouraged when expectations are not justified in the shortest time," Miller says. – It is important not to doubt that you can achieve the tasks set. As long as you manage to cope with difficulties, you are on the right track – and no matter how long it takes to go on the road! "You started the way, looking around the picture as a whole, so let's get back to that. A few days or weeks of delay is nothing compared to a life full of health and happiness. It's just a small hitch.

"We all make mistakes, we all do stupid things. Be tolerant and forgiving yourself, – advises Hilgenberg – After the fall rise, brush off the dust and continue to confidently stride forward! "

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