It’s the start of the new year, a chance for us to reflect on the culmination of 2023 and to set our sights on the future ahead. This is the time when many of us begin to think about the things we want to achieve over the next year.
However, without clear and defined steps, it is very hard to stay committed, as we know all too well that many things in life can disrupt our focus and steer us off course—our job, family, stress, and the list can go on. Using SMART goals can help relieve some stress on your goal setting and make it far more likely for you to succeed in your weight loss or fitness journey.
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Setting Realistic Fitness Goals
When it comes to achieving your weight loss goals, it’s common to have a clear idea of what you’d like to accomplish. However, all too often, people find themselves overwhelmed by the enormity of their objectives. This sense of frustration and burnout can lead them to abandon their initial goals. What many fail to realize is that smaller, more manageable steps can pave the way to success, even if you’re just starting your journey.
Depending on your life situation, committing to a rigorous five-day-a-week workout routine or maintaining a perfect diet at every meal may not be immediately feasible. However, you can take practical steps, such as targeting 1-2 workouts per week and gradually incorporating more vegetables and protein into your dinner.
The misconception that a complete lifestyle overhaul is necessary for weight loss often plagues us. In reality, attempting to make such drastic changes too soon can lead to overwhelm. Don’t fall into the trap of underestimating the power of setting realistic fitness goals, they will help you to power through and achieve your greater goal.
The Benefits of SMART Goals for Weight Loss
This is where SMART goals can make a significant difference. SMART goals, which stand for specific, measurable, assignable, relevant, and time-related, offer a structured approach. They transform longer-term aspirations into manageable, clear, and well-defined objectives. By adopting this method, you can prevent feeling overwhelmed by the big picture and take the next step toward the healthier life you want to lead and the person you aspire to become.
Here are a few examples of SMART goals and how they can be applied to improve various aspects of your life, including weight loss, muscle building and more.
Example Weight Loss SMART Goals
Specific: Define what you want to achieve in terms of weight loss, whether it’s 5, 10, 20+ pounds or achieving a certain look and feel in your own skin. It’s not just about losing weight but doing it in a healthy, sustainable way, not just shedding the pounds but keeping them off.
Measurable: A sustainable rate of weight loss is about half a pound to 2 pounds per week. However, if you’re just starting out, it might take longer than expected, and that’s perfectly okay. You can track your progress through a calendar method or use a health and wellness app.
Achievable: Clients often see better progress when they allow themselves a bit more time. Consider setting a timeline for the next three, six, or twelve months to make some progress. Weight loss requires patience, so give your body the time it needs to make these changes.
Relevant: Ensure your weight loss goal aligns with your overall health and lifestyle. It’s not just about the number on the scale but also about feeling healthier, more energized, and being able to live life to the fullest.
Time-bound: In addition to planning for three, six, or twelve months from now, consider measuring your progress in increments, such as checking in every five pounds lost. This allows you to reevaluate and make small, necessary adjustments without feeling rushed.
SMART Goals for Physical Activity – Beginner-Friendly
Specific: If you’re new to adopting an active lifestyle, start by incorporating walking into your day. A specific goal might be, “I want to walk for 30 minutes a day.”
Measurable: To track your progress, measure the time spent walking. You can use a fitness app, Google Calendar, or simply the timer on your phone.
Achievable: Starting with 30 minutes of walking might be challenging if you’re just beginning. It’s important to set a goal that feels manageable based on your current schedule. Consider if you can carve out time within your day with your other priorities. Maybe starting with 15 minutes would be more realistic, and you can gradually increase your walking over time.
Relevant: Choose a goal that matters to you and aligns with your broader health aspirations. Consider the bigger reason or the ultimate goal you’re working towards, whether it’s to be healthier, improve stamina, or have the ability to pick up your kids or grandkids without getting winded.
Time-sensitive: Set a deadline. For instance, aim to consistently walk for 15-30 minutes daily by the end of a month. Then, reevaluate if you’re ready to take things to the next step.
SMART Goals for Building Muscle
Specific: Whether it’s increasing arm strength, building leg muscles, or feeling more comfortable in your own skin, be specific with your goal. For example, “I want to have defined arms and legs and work towards a leaner physique.”
Measurable: Measure your progress by tracking factors such as the number of reps, the weight you’re lifting, or even how your clothes fit and how your appearance changes over time. Using a fitness tracker for your workouts can also help you work on building muscle and strength through reps and weight over time.
Achievable: Research shows that 3-5 days of strength training each week is highly effective. But hey, starting with 1-2 days is better than doing nothing. The key is to realistically fit these workouts into your current lifestyle. You can begin at home without the need for a fancy gym setup, using bodyweight exercises, resistance bands, or a couple of dumbbells. The key is to start, and you can always increase intensity later.
Relevant: Building muscle can contribute to feeling stronger, more confident, and committing to a healthier lifestyle, making it a relevant goal.
Time-bound: Set a timeframe for seeing changes in muscle gain or strength over 3, 6, 9, or 12 months. Additionally, document your progress with photos or circumference measurements to track your achievements over these time intervals.
SMART Goals for Flexibility
Specific: First, define what improving flexibility means to you. Whether it’s about touching your toes, achieving a full split, or simply feeling less stiffness, be clear and specific. For example, “I want to improve my hamstring flexibility to comfortably touch my toes.”
Measurable: Measure your progress by tracking the range of motion in specific stretches or by noting how certain movements become easier over time. You can also take a photo or video of your current flexibility level and compare it month by month.
Achievable: If you’re starting with limited flexibility, focus on making small, incremental improvements. Remember that flexibility progress can be gradual, and that’s perfectly acceptable. Consider increasing the time you spend stretching, starting with 5 minutes and gradually working up to 15 or 20 minutes a day.
Relevant: Improving flexibility can lead to greater freedom of movement, making activities like hiking easier, and enhancing your range of motion in weightlifting or other exercises. Identify your reasons for working on increasing your mobility and flexibility.
Time-bound: Set a clear timeframe for your goal, such as “I want to touch my toes in three months.”
SMART Goals for Endurance
Specific: Define what endurance means to you. Whether it’s running a specific distance, cycling longer, or keeping up in a high-intensity fitness class without feeling winded, make your goal specific. For instance, “I want to run 5K without stopping.“
Measurable: Track your progress by measuring factors such as the distance you run, the time you spend on a bike, or how long you can maintain continuous cardio. Apps or a simple stopwatch can be highly useful for this purpose.
Achievable: Set a goal that aligns with your current fitness level. If you’re new to endurance training, start with shorter distances or durations and gradually increase them.
Relevant: Ensure that your endurance goal supports your overall fitness objectives. Whether it helps you enjoy your favorite activities more, prepares you for an endurance event, or simply makes daily tasks easier, your goal should align with your broader fitness aspirations.
Time-bound: Establish a clear timeline for your goal, such as “I want to run 5K without stopping in 3 months.”
These SMART goals will provide direction and structure for your fitness journey, ensuring you take realistic and sustainable steps toward your desired outcomes. Remember, progress may be gradual, but consistency is key to success.
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