A large number of individuals out there
want to find the secret pill and miracle work out that will give them
the results they want as fast and easy as possible. To much
dissapointment, most of the fads and miracle products that
often promote themselves as only “ 5-10 minutes a day” work outs,
are far from being successful at giving you the results you expect
in a short amount of time. Many times you buy the product, only to
realize,that perhaps it just wasn't for you.
According to ACSM ( American College
of Sports Medicine), whether you choose to exercise at a gym, home or
park is up to you, The most important factor is how consistent
you are with your workouts. Now, it can be tough to find a workout
that is right for you. With so many options out there, it's hard to
find a program that fits your needs and adjusts to your level.
Because of the variety of fitness levels among our population, it is
very important to set specific goals for ourselves. While living a
healthier lifestyle, eating and exercising should be the main
objectives that lead us to start an exercise programs, we also need
short term goals.
Why? Because in order to be consistent
we need quick observable and tangible results, that will quantitatively allow us to
measure our progress. After much research, people in the field of
psychology have determined that the best goals meet certain criteria.
These goals will allow you to be effective in not only determining
your fitness goals but also sticking to them. The acronym is known as
S.M.A.R.T goals. Here is why:
Specific:
We all need to be specific about our
goals. The more we can visualize them and see them happening, the
more likely it will become true. Whether your goal is to lose
weight, get toned, increase muscle mass, run a marathon or prepare
for a competition, the more specific the goal is, the better your
exercise program will be. Typically, we want to address the seven “
W” questions.
What? : What am I trying to achieve?
When? : By when do I want to achieve
this goal?
Why? Why am I trying to achieve this
goal?
Which? Which exercise program is best
for me to achieve it?
Where?: Where do I want to exercise?
Who?: Who is a good role model that
has achieved the goal I want to achieve and can help me out?
Will?: Will my work out program
activities allow me to make substancial gains in strength that will
transfer to my daily life activities.
Measurable:
For each goal you
choose for yourself, you must now determine how long it will take you
to achieve each goal. For short term goals, we want to ideally choose
short periods of time in which we can measure our progress. Nothing,
will boost up your confidence more than seeing consistent progress
each week, and even each day. Determine a time limit for both short
term and long term goals.
Attainable:
A
very important question you have to ask yourself is how attainable is
this goal for me for the time being I have determined. While it is
very exciting to set goals and have a time limit, we also have to
make sure the goal is something realistic and untainable. You
wouldn't expect to lose 40 pounds in one month would you?? .
Determining attainable goals will prevent you from failure. It is
better to set small goals at first. Over time, you will better
understand your body which will allow to adapt new greater goals.
Realistic:
Great!
Now you have determined some attainable goals you want to achieve.
Perhaps, you want to lose 4-7 pounds in 4 weeks. That is a great
goal but how will you achieve it, that is the question. Many times,
we set up goals we certainly know we can achieve. Afterall, your
friend did it right? Why can't I do it? : ). But here is the dilemma.
How will I achieve my goal??. Many people believe losing weight =
not eating or eating, very , very little!!. Be realistic about how
you will achieve your goal. Do not try to cheat yourself. Follow
proffesional advice and go with it. Not eating for instance will only
make you want food more and will make you very sluggish and weak. You
will certainly start eating again and this time it will be more than
before. Be realistic about how you want to achieve your purpose and
you will be way more consistent.
Timely:
The last part of
setting goals is determining the correct time frame. How long will it
take you to achieve your desired fitness goal?. Everyone has
different goals and for each goal, the time frame is very different.
Determinant a right time frame will give you that sense of urgency
that comes with wanting to achieve a goal.
I
recommend writing your goals on a white board, computer document or
wherever you feel most comfortable. The point is that you look over
your goals on daily basis to remind yourself of how you will achieve
each goal. You
have nothing to lose, give it try and you will not be disappointed.
Examples of fitness short term goals:
- Successfullly, Up my cardio endurance by 5 -10 percent by such date ( weekly). Add an additional 5 minutes each week to my activities
- Successfully, Up my strength by 5- 10 pounds in most major lifts by ____ ( date)
- Successfully, Lose a pound to 1.5 pounds of fat each week for 3 months in a row to lose a total of 18 pounds.
- Successfully, fight excuses to exercise by replacing it this bad habit ____________ with a more positive______ habit.
- Successfully, reward myself weekly with ______( price) by_________ ( doing what)for accomplishing _______ ( goal) in ______ ( time frame).
Equipment to help you observe your progress:
- Stop watch
- Heart Rate monitor
- A scale
- Body Fat and BMI testing
- A step counter
- Measuring tape
Andres C.
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