With the New Year upon us, everyone is out trying to get in shape for 2018. Below are some pointers that if employed will help you with reaching your fitness goals.
- Set SMART goals. Goals need to have certain criteria to help you make them achievable.
S- Specific, just saying you want to get in shape, or get stronger is great in concept but not very specific. Saying you want to be able to run a 5K by March 29th is a specific goal, or “I want to increase my deadlift by 30%” is another example.
M- Measurable, like specific, your goal needs to be something that can be measured. Using the Deadlift example above, limiting it to the deadlift is specific, but how much do you want to increase it? One pound, 400 pounds, both are an increase, but you need to put the measure out there.
A- Achievable, going from couch to ultra-marathon in 4 weeks is specific and measurable but is it achievable? Not likely. But going from couch to 5k in 3 months is something that could be accomplished.
R- Realistic, setting a goal that is either not achievable in the time you have or not within human reach is just as counter productive as not setting one at all. Raising all of your base lifts by 40% is achievable, measurable, and specific, but if you put an unrealistic timeframe on it, say like 1 week, you would make it unrealistic.
T- Timeframe, setting a timeframe will allow you to progress towards your goal and give you a deadline to have it completed by.
- Have a plan to reach your goals. Look at your end date of your time line and work backwards to the start. Set waypoints so you can see how you are progressing and adjust as necessary.
- Don’t try to do too much too fast, it will demotivate you if you are constantly overwhelmed. Rome was not built in a day and neither is fitness. Start small and build up as you progress in skill.
- Don’t give up too soon. It takes practice and time to acquire new skills, strength and an engine. Results are never immediate; it takes work and commitment.
- Have fun. While getting in shape or achieving new goals is work and time consuming, you need to enjoy the process. If you are miserable you won’t stick with it. Find methods or communities that you enjoy and get out there and get swole!
Jamie and Paul