You need to set up SMART goals. They need to be: Specific, Measurable, Attainable, Relevant and Time-Oriented.
You need to state specifically what you want to accomplish. The goal should be very easy to measure. There should be no question at all whether or not it has been reached. It should be something you can truly obtain, not just an unrealistic dream. It should be relevant to your needs. You should include a deadline.
So, the clichés of simply wanting to “drop some pounds”, “fit back into your jeans” or “get bigger biceps”, don’t fit into the SMART model. Reworking these vague goals, though, will help you get and stay on the road to better fitness.
The first example is losing some weight. Here is the reworked SMART goal:
- Specific: Lose 15 pounds.
- Measurable: Weigh yourself now and again when you your deadline has arrived.
- Attainable: Consider whether it is realistic for your body to lose 15 pounds or are you already at a healthy weight.
- Relevant: Will losing the 15 pounds truly be beneficial to your life?
- Time-Oriented: Determine an actual date when you should achieve the weight loss.
- Specific: Lose 5 inches from my waist
- Measurable: You can track your waist measurement with a simple tape measure.
- Attainable: If losing 5 inches will put you at a waist size that only supermodels have, then it may not be realistic for you.
- Relevant: Is losing those inches and fitting into a pair of jeans something that will positively change your life?
- Time-Oriented: Choose the date for when your goal should be met.
· Specific: Increase your overall lean body percentage to: 83%.
· Measurable: Lean body mass versus fat can be measured through various means but may require the assistance of a trainer or a clinic.
· Attainable: Ensure that you are not seeking a lean body percentage that will lower your body fat too far which can have negative effects.
· Relevant: Will it improve your health and overall quality of life.
· Time-Oriented: Choose the date for when your goal should be met.