Setting Realistic Goals

Getting into a fitness routine doesn't just happen; like many things in life you have to work at it.
Setting goals, identifying possible barriers, planning ahead, moving along with your plans and reviewing your progress are all essential to making your fitness goals a reality.
Most people don't get into the habit of setting goals.
And there are many ways to go about setting goals.
The only catch is to find a way to set goals that work for you.
Keep in mind though that goal setting is a critical element in establishing a routine.
To start, think of what you want to accomplish.
Are you exercising to lose weight, boost your energy, or reduce your risk of heart disease or high blood pressure? Maybe your have multiple goals or ideas as to why you want to start exercising.
If you do have multiple goals just pick the one that is most important to you.
Your success in accomplishing your goals will reflect how realistic you were when setting them in the first place.
Don't let others determine what is best for you unless those goals truly are important to you.
Long vs.
Short-Range Goals No one loses 100lbs the first time they work out.
It takes time and consistent effort.
Instead, they first set a long-range goal of losing 100lbs.
Then they set a series of short range goals: first to walk 20 minutes a day for 2-3 days per week.
Then it may include weights 1-2 days per week.
Then they may add weights and cardio training 3-4 days per week.
Over time they start to lose pounds through the extra calories burned from both their anaerobic (weights) and aerobic (brisk walking) training.
The bottom line is you need one long-range goal and a series of short-range ones as well.
Setting Your Long-Range Goal You long-range goal is something that you want to realistically accomplish in 6 months, a year or even longer.
Some people have a specific long-range goal.
For example:

"Since having my baby, I am having difficulty losing the extra 40lbs.
I gained during the pregnancy.
In 6 months I want to lose the extra 40lbs.
I gained.
"

Keep in mind that your long-range goal may need to be flexible enough to take advantage of unexpected challenges and opportunities.
For example:

"I am finding it hard to lose more than 4lbs a month.
Instead my goal is to lose 40lbs.
within a year.
"

Setting the Short-Range Goals Short-range goals in essence are sub-goals of the long-range goal you've already set.

"In order to improve the total weight loss per month from 4 to 6lbs.
I am going to increase my walking time to at least 30 minutes on at least three days per week for the next two months"

Short-range goals can also be simple tasks to help keep you motivated.

"Since losing 12 lbs.
I am going to go out and purchase a new set of workout clothes.
"

It is very important to set both long and short-range goals.
The long-range goals keep you focused on the end result, while the short-range goals give your small successes along the way to keep you motivated toward acquiring the long-range objective.
Choosing a goal is an important part of goal setting.
When defining a goal evaluate it against the following criteria:

1. Is this a goal I want to accomplish?

• Remember, don't set goals for others.
  Establish goals that you own.
  That way you will be truly committed to achieving success.
  

Is my goal specific?

• What do I want to have happen?
• When do I want it to happen?
• How will I know that it has happened? (In other words, is this measurable?)

Is this goal realistic?

• Your goals should be a challenge but definitely attainable.
  Failing at a goal can take any motivation you once had right out the back door.
  It is much better to set a realistic goal that is attainable.
  Remember, you can always establish new goals after accomplishing others.
  

Barriers to Accomplishing Goal You obviously have some barriers already and you just don't know it.
If you didn't have barriers you would have accomplished your goal long ago.
Something is holding you back.
When reviewing your goal and you determine that it is truly "your" goal, you should ask yourself, "What's stopping me from attaining this goal now?" In most cases barriers occur from one or more of the following areas mentioned below.
Lack of Knowledge--Sometimes you just simply don't know how to get started.
"How long should I exercise for?" "How many days per week do I need to exercise?" This barrier is easy.
You can start out by visiting and reading reputable fitness magazines, websites and journals.
Easier yet, you can hire your own expert personal trainer.
Just make sure that the trainer you are going to hire has a higher education such as a bachelor's degree and a reputable certification such as a Certified Strength and Conditioning Specialist from the National Strength and Conditioning Association.
Lack of Skills--Let's say you know how to start an exercise routine.
The trouble is you don't know how to apply your knowledge.
With a little effort, research and practice you'll be on the right path.
Lack of Social Support--This could be one of the most daunting of barriers.
If you lack the support from your closest friends and family it can be extremely difficult.
Having a supportive cast can help you reach your goals quicker.
They can offer encouragement, help gather information, exercise with you or simply listen to your problems without judgment.
A great personal trainer can also provide you with support.
So even if your friends and family aren't on your team, finding a trainer to help you with support can go a long way.
Fear of Risks--You may fear taking risks for several reasons, such as, low self-esteem or a lack of self-confidence, past failures or disappointments.
This barrier can be a difficult one to break.
To overcome it, you must take time to evaluate yourself and make an attitude change.
Think about it.
A solid exercise routine is going to make you a much more healthy and happy person.
Reviewing Your Goal Progress and small successes will keep you motivated to acquiring your long-range goal.
As was mentioned earlier, make sure your goals are measurable.
As time passes, measure or evaluate your goals to see how well you've progressed over time.
Your progress will give you deep satisfaction that all the hard work is finally paying off.
Success is always a great motivator.
Remember, if you don't have anyone to help you establish measurable, achievable goals, consult an expert personal trainer.
They can help break the barriers that can sometimes make you feel like it is impossible.
Your expert trainer can also help you review and evaluate your progress while providing support and encouragement along the way.
To learn more about how I can help you either through online personal training or for local (Green Bay, WI only) in-home personal training please visit my web site http://www.
trainerkelly.
com