Anytime you decide to make a change whether it be weight, strength, or health, you should make goals. And realistic ones make it a little easier to achieve the bigger ones.
When I joined my kickboxing gym, I had this vision of being a kickboxer. A 45-year-old kickboxer who weighed 250lbs. That is called a fantasy, not a goal. When reality set in, I ended my membership and stopped going. My goal was not to get stronger or to lose weight; it was to be a kickboxer. You see how this was just destined to fail?
When I returned to the gym this past year, it was not to do anything but to lose some weight and get my diabetes under control. This is still a goal and a realistic goal. Now to know what the actual goal really is.
Set the goal: 165lbs is my ideal weight, to live off meds for diabetes and become a personal trainer for people like me.
Make A Plan: This is where you make smaller goals in order to get to the end goal. My smaller goals are to make it to 205lbs and to keep off the foods that trigger my blood sugar to go up. I have spent a lot of time figuring out how to make that happen with the food.
Get To Work: 4-6 days at the gym. Upping my cardio will boost metabolism. Stop snacking due to boredom.
Stick to it: I base this on time. It takes time. It takes dedication. and it takes motivation. While I don’t think I will reach my end goal by the end of the year but if the main goal is still my main goal by the end of the year, I will make the next step to start classes on becoming a PT.
With this… I have a goal, a plan, and a time table. Let’s look at you.
What is your end goal? Where do you want to be? – Let’s say your end goal is the weigh 160lbs and be healthier?
Let’s make a plan: In order to lose the weight and maintain your health, you need to have a diet and exercise plan. You also need a soft goal. Let’s say you currently weigh 250lbs. Let 225lbs be your first soft goal. Keep a food journal. Maybe you don’t count your calories yet. Spend a month writing down everything you eat and everything you use to prepare your food. Write down the butter, the oil, the salt, etc… Spend one month looking at where you can make changes and what you live without. As you look at each day, you will begin to see patterns and you can make those changes to your diet.
Also within your plan, should be your exercise. Let’s assume you do not work out at all. You go to work, you come home and sit in front of the television. Unless you are willing to invest in a gym or weights, you can make the first step by just walking. Start with 5 minutes, then 10 minutes, and so on. I think we all have 10-20 minutes a day to walk around the block or backyard. Start slow and have a soft goal to be 20 minutes a day. When you reach those soft goals, increase them. Let the next soft goal be 20 minutes a day carrying a 5lb weight. No one says you have to jump into a full blown workout right away.
As long as you keep going and your keep fighting you will when. And that is why those soft goals are so important. It seems impossible to get down to 165 pounds for me. That is 50lbs and 50lbs seems so overwhelming. Instead of looking at 50lbs. Instead, right now my goal is to get back to my lowest weight of 205lbs. Once I reach that goal, I will then push myself for the next goal. My time frame is to be below 200lbs by the end of the year. Seems easy to do, right? It’s only 15lbs.
I’ve spent a year trying to get there only to stumble and pick myself back up. If I was looking at the goal as 50lbs, I’d probably give up, so instead let’s look only at the first 15.