Fat Loss Lifestyle Blog

“A goal that is casually set and
lightly taken will be freely
abandoned at the first obstacle.”
- Zig Ziglar, Motivational Speaker 

Resolutions aren’t real goals.

When I finished my 14 year football career in 1989 I weighed 250 lbs., had 25% bodyfat and had a 40 inch waist line.  At that point I wanted to see my abs and I had no clue on how to do it.

So I did two things.  I modeled someone who I respected that had a great physique at the age of 40, and I set goals.  That is what I suggest for you.

Below is what one of my mentors, Tom Venuto says about goals;

They’re more like wishes, and
wishes are wishy-washy. A wish
becomes a goal the moment you put
it in writing. When you write your
goals in a certain way, following
scientific principles of success
psychology, you’ll skyrocket your
chances of getting what you want
this year… and keeping it.

One of the most tried and true
methods for goal achievement is
the SMART goals formula. If you
searched the net for SMART goals,
you would probably find a dozen
different variations on the SMART
goal acronym. Here’s my version of
SMART goals, along with a little
extra to make them even SMART-ER.

1. Specific. Set goals with
clarity. Your mind does not
respond well to vague
generalities.

If you say your goal
is to lose weight and then you
lose one pound, then you’ve
reached your goal. Is that what
you really wanted? Get clear. Be
precise. Be specific.

2. Measurable. Set goals that can
be quantified in measurable units
such as pounds, body fat
percentage, lean body mass, inches
and clothing sizes. Performance
goals can include strength (lbs or
kilos lifted) and repetitions
completed. Don’t forget to include
health goals as well, such as
blood pressure and blood lipids.

3. Accountable. Set goals you can
be held accountable to. First be
accountable to yourself by using a
weekly progress chart, a daily
nutrition diary and a training
journal. Then double your
motivation with external
accountability and submit your
results and journals to someone
else who will hold you to your
commitments

4. Realistic. Set goals that are
attainable and maintainable. If
you lose two pounds of fat per
week, you are doing awesome. 30
pounds in 30 days sounds great in
the advertisements, but it is not
typical, and rapid weight loss is
likely to consist of muscle and
water, not fat, and is nearly
impossible to maintain.

5. Time Bound. Set goals with
deadlines. Time limits are highly
motivating. With no time limit,
there is no urgency for
completion. Set goals for daily
workouts and nutrition, weekly
weight and body composition and 12
week changes in weight, body fat
or measurements. Set long term
goals as well for one year, five
years and even beyond. For all
time periods, be certain that your
deadline is realistic.
Now we add some motivational
ooompf for this year by making
your goals even SMART-ER!

6. Emotional. Goals give you a
direction, but strong emotions are
the propulsion system that drives
you in that direction. Build up a
burning desire by focusing on the
emotional reasons why you want to
achieve your goal. Connect your
goals to your values. What’s most
important to you about reaching
your goal? If you reach 9% body
fat, or whatever is your target,
what will that do for you? What
will your life look like then? How
will it make you FEEL?

7. Reviewed often. Resolutions
fail because they are casually set
once at the beginning of the year
and easily forgotten. Stay
laser-focused by writing and
reading your goals every day.
Repetition is one of the keys to
re-programming your mental
computer for success. Use the goal
card technique. Write your single
most important body or fitness
goal on a small card, then carry
it with you every where you go,
reading it several times a day.

S.M.A.R.T. GOALS is a simple,
memorable formula for goal setting
and goal getting. It may not be
new, but then again, there are no
new fundamentals. Methods and
tactics may change, but scientific
principles of success never
change. And don’t forget to make
your goals even smarter this year.

A goal that’s not strongly desired
and kept in front of you every day
will be forgotten. Stay focused,
eat right, train hard and expect
success!