Tag Archives: exercise

Weight Loss 101: Step 1 Setting Goals

In this  installment of how to lose weight we are going to tackle the first step.  Setting your goals.  We’ll talk about figuring out what your goals are, why you even want to achieve those goals (no really, why do you want to lose weight? hint, it’s not just to say “hey I lost 10 pounds”), and how to make a plan so you can actually get to the success side of the goals.  So let’s start, huh?

What makes you want to lose weight? Do you just want to fit back into those pants you thought made your butt look really good? Or, do you need to lose weight in order to get your health back under control so you can be around  when your grandkids want to play in the back yard. This part of setting goals from asking yourself “WHY” a few times.  You want to lose 10 pounds, why? Because your pants don’t fit anymore. Why do you want your pants to fit better? This is where it gets a little deeper, do you want your pants to fit so you don’t have to spend money on new pants? Or, do you want your pants to fit better so you feel more comfortable and confident in yourself again?  These are just examples, but sometimes it take a little digging to really get to the root of why you want to get in shape.

Once you have your goal figured out, then using the S.M.A.R.T. acronym can help you to define it a little better and make it easier to track.

S- Be SPECIFIC. Don’t just say “I want to lose weight” or “I want to be healthier” because that doesn’t work. You may accomplish those things, but there is no way to track them. So be specific. For example, “I want to lose 10 lbs of body fat” is much better than saying “I want to lose fat.”

M-Make Them MEASURABLE. If you can’t measure it in some way you won’t ever know if you succeeded.  You may “lose weight” but how do you know where you want to be, or if it was enough weight, or if it was too much weight to lose. It doesn’t have to be weight loss either. It could be something like “I want to deadlift 200 lbs” or “I want to run a mile without stopping.” If you can measure it, it makes your goals that much easier to track and accomplish.

The next two I kind of put hand in hand or in a partnership.

A-Make Them ATTAINABLE. and R- Make them REALISTIC.  You also don’t want to set goals that are unrealistic. For example, I would love to be as big as The Rock. But, I know that I don’t have the genetics for that. Plus, he is like 4 inches taller than me… that goal is not realistic, or attainable for me. But, if I said I want to get to 8% body fat, like The Rock (p.s. I don’t actually know what his bodyfat % is, but he seems pretty shredded), that is attainable. It would take a lot of work, and dedication, but it is possible.  Then on the weight loss side of things, you can’t expect to lose 50 lbs in a month. That won’t happen (unless you are doing things that are more detrimental than helpful, or downright dangerous). But, losing 8-10 lbs in a month is a doable goal. Generally 1-2 lbs per week of weight loss is the suggested amount. Some people can lose more, some not so much. you are different than everyone else. Remember that.

T-TIME. This one plays into the previous two as well. You can’t expect to have unrealistic and rushed time frame goals. If you have 100 lbs to lose, it is going to take you much longer than someone that has only 5 lbs to lose.  Don’t get frustrated if you’ve been working out for a month and you’ve “only lost 5 lbs.” You’ve lost 5 lbs!!!!!!!  That is amazing! You are heading in the right direction, don’t get down about that, that means you are making progress! Instead say “Great job! Keep building those great habits!” A good way to look at it is to count backwards. If you want to lose 10 lbs, think about what I said earlier about losing 1 to 2 lbs per week, count that backwards from your end goal. If you can lose 2 lbs per week, and want to shed 10 lbs. It will generally take you about 5 weeks. Now, you may be able to do that sooner or it may take you a little longer. That’s great either way! Don’t get so stuck on the numbers, it’s more about establishing the habits that will get you there. So, either way. Be patient, but persistent.

There you go, now you can start to formulate a plan and attack those goals for 2019. Use these tips to help you dial in on what goals you are trying to hit in the gym (and the kitchen! That nutrition article will be here shortly) and you will be even closer to success.

Let’s get you fit!

Z

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