Everyone has a goal. Whether it is to lose weight, get 20 inch arms, deadlift 605 pounds, or become a powerlifter. Whatever your goal is, I will show you how to better your chances of achieving them.
Your goal needs to be very specific to give you the best chances of achieving it. If you are wanting to lose weight, choose a specific weight you want, and when you want to be at that weight.
For instance, if you are 280 pounds and your goal is to lose weight, a specific goal would look like: “I want to weigh 200 pounds one year from now.” This goal is very specific and now you can work towards accomplishing this goal.
One reason why people fail at reaching their goal is because they do not set a specific goal. They are working to “get healthy” but end up spinning their wheels because they are not working towards anything in particular with a set time frame so there is no urgency.
When I say be realistic, I’m not saying it like your parents would when you told them you want to be an astronaut when you grow up. What I mean by realistic, is setting your goals with reasonable time frames. You cannot safely lose 100 pounds in 6 months and turn professional bodybuilder.
Create goals that will push you to stay on target, while also being attainable. If you create goals that are unattainable, you are setting yourself up for failure.
Working towards one goal at a time is key to helping you stay focused. If you want to lose weight, build muscle, and get stronger, you need to pick one and run with it. There are three different goals, so no wonder why you aren’t happy with your progress so far. If you want to lose weight, you need to eat less than you need to maintain your weight. If you want to build muscle, you need to train with higher reps and eat plenty of foods. If you want to get stronger, you need to lift some heavy ass weights and eat as much as you can.
Choose one goal and work towards that with 100% focus. Lose the weight you’ve been holding onto your whole life, then work on getting stronger or building muscle.
Proper planning is important for any goal in life. If you want to lose weight and you don’t plan out every meal and make sure you’re eating a specific amount of calories, how do you expect to lose weight? If you do not plan out each workout and go into the gym doing whatever you feel like that day, you won’t progress and gain the muscle or strength you want.
Failing to plan is planning to fail. Know what you need to do to achieve your goal and plan out each step of the way.
Track Your Progress
Be patient! This is a journey and a lifestyle, not something you can fix in a couple of weeks. Keep a log of your progress. Tracking your progress will indicate whether your plans for achieving your goal is working or not. You may not realize how 1 or 2 pounds add up to your goal over time.
When you track your progress, you can see how your body reacts to certain foods or certain volumes of training and you can modify your plan off of those results.
Create structure and habit, cultivate motivation, and achieve any goal you want.
Have a Mentor or Partner
Having a mentor is extremely important. Having someone who can teach you how to properly achieve what you are trying to achieve will benefit you more than any article or video on YouTube.
Having a good workout partner can help you stay accountable and help you through your goals. I prefer to workout alone, but having someone who can call out cues or having someone you trust spot you can help you push for those extra 5 pounds or that extra lap pushing the prowler.
Own up to your mistakes or lack of discipline if you are failing; do not blame others for you not achieving your goal. If you can’t gain weight and you blame your genetics, that is an excuse; EAT MORE.
If you aren’t gaining muscle, it is your fault. If you can’t get stronger, it is your fault. The truth hurts and isn’t fair but as soon as you realize this and you take control of your actions, the world is yours.
If you follow these tips, achieving your goals will be easier. Nothing worthwhile comes easy in life, so don’t expect things to happen over night.
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4 thoughts on “Get it Done: Tips for Accomplishing Your Fitness and Health Goals”
I’m trying to drop 25lbs. My caloric intake is 1600/ day, but I’m confused as to which program to follow. I was doing StrongLifts, but told I should do bodyweight exercises and run to drop the weight. What’s the best way to aid in achieving my goal.
Improving your conditioning is always going to be beneficial to you. Any type of weight resistance program matched with cardio and conditioning will help you. Depending on how low your body fat is, it might take more drastic measures such as micromanaging your macronutrients. 1600 calories a day is pretty low, how long have you been losing weight at that?
If you have been slowly decreasing calories and losing weight slowly then cutting 200 calories from your diet and carry on with the StrongLifts program should help. Be sure to do a re-feed cheat day every other week or so to help metabolism.
There are a lot of factors depending on age and other things that I would have to see to give a definite answer, but I hope this helps for now.
If you need more help, let me know!
I’m a 5’10” 42yr. old male and currently weigh 230. I am using My Fitness Pal to track my calories and it gave me the 1630 calorie goal to achieve a 2lb./ wk weight loss to reach 205.
Stick with it buddy! If you are finding yourself unbearably hungry, try getting more fiber in your diet such as oatmeal. Find some veggies you like to eat or can at least choke down and fill up on those as well. Drinking lots of water also helps curb hunger.
Keep up the hard work, it will take some time but is definitely something you can accomplish!