Goal-Setting Is the First Step to Fitness Success

If you haven’t set goals for yourself, now’s the time to start. Research shows that people who set fitness goals are more likely to stick with their exercise routines and perform at a higher level than those who don’t. This simple process can invigorate your program whether you’re new to working out or simply want to tweak you current fitness objectives.
So why spend time setting goals? First, because it works. Setting goals also helps keep you motivated, especially at the beginning of a fitness program. Goals help us adhere to the exercise program and once we’ve succeed, even if it’s just a little, it motivates us throughout the program.

Goals should be realistic, for instance, look at your body type, fitness level, your available time to exercise and don’t forget your food intake. As you’re setting your goals, remember to make them specific and measurable. An objective of "I want to run two miles under 25 minutes" is more effective than "I want to increase my running speed." This way, you have a way of measuring and tracking your success. Define your goal so you have a way of measuring it.
Often we focus on the overall achievements we’re aiming for, but don’t forget to break down that goal into smaller objectives that you’ll work toward over time. If you want to increase your bench press max by 50 pounds, break that into segments—increase your max by 10 pounds in six weeks, and build from there. Hitting those smaller goals helps keep you motivated to reach the larger ones.

Simply setting your goals is not enough. You’ve got to figure out how you’ll achieve them. How often will you train? For how long? When will you go to the gym? How much cardio will you do? How will you modify your diet? The more specific you are with your plan, the better. After you’ve developed your plan, track your progress. The easiest way to do this is with a training log where you record your workouts and other information like your nutritional intake, hours of sleep, and other factors that may affect your training. Check in with your goals occasionally—this may mean sitting down once a week with your training log to perform a mini-review of how you did over the past week. As you review your progress, make appropriate adjustments to your training plan to keep you on track. Once in a while, take a look at the big picture—are you still motivated about your overall objectives? Are your goals still realistic or do they need to be tweaked? Your exercise log will help you review and evaluate your progress. If you’ve hit a plateau, for example, you may find that you need to mix up your routine—or it may be that you’re not getting enough rest between workouts. Your log can also serve as a trophy of sorts—it’s a constant reminder of how far you’ve come and how hard you’ve worked.

And don’t forget to celebrate your achievements! When setting goals, you may also want to build in a reward system for yourself. Made it to the gym four days a week, despite a busy work schedule? Finally hit 225 on the bench press? Treat yourself to a manicure and pedicure at the spa, buy a new book or shoes or 18 rounds on your favorite golf course. Do not reward yourself with food. That too will help keep you motivated. The bottom line is goal-setting should be an integral part of your workout routine if it isn’t already. It makes sense in the business world and in the gym as well. Remember, too, that deciding what you want isn’t enough—you must determine how you’ll get it. People confuse dreams and goals, whereas a dream is a fantasy; a goal is a dream, but has a plan to motivate you and help take you there.