New Year Resolutions are Crap. Set a Real Goal
New Years Resolutions are made to be broken. Face it, the real reason we make New Year’s Resolutions is because we think we are supposed to. A new year a new beginning, blah, blah, blah. I like the thought of making changes in your lifestyle don’t get me wrong, but suddenly coming up with something you want to change at the stroke of midnight thinking its going to ‘happen this year’ is a great way to see yourself follow in your footsteps from last year and all previous years. In order for real changes to happen you need a plan. In terms of your fat loss, you need to map out a calendar with benchmark achievements to keep you motivated but also working toward your ultimate goal.
So instead of talking about goals again, I’m going to map them out for you so you can see how extensive you will want yours to be and how it really is a roadmap for success. I think the best way to do this is in list form and in steps.
Step 1: Take out a sheet of paper (probably several, or a notebook works well) and at the top of the sheet write down the end date of your goal (when you will reach your goal). This may be hard to do and maybe a bit scary, but is absolutely necessary. If you have no idea what is reasonable, start with a year as your end point. You will constantly have a chance to reassess your goals and that end date can change depending upon how your progress goes. So for our example we will use 1 year as the end goal. Also, write down a specific date, like April 10, 2012. The more specific you make it, the more real it becomes and the more accountable you will be.
Step 2: Once you have the end date and your ultimate goal written down, space out down the paper a spot for each month and write them down. So each month over the next year will have a goal you will be striving to achieve. 11 month goal, 10 month goal, 9 month goal, etc. They don’t all have to be big goals, but benchmarks that are driving you toward your ultimate goal. Next to each month write down a goal you want to achieve at that benchmark. It could be a specific clothing size, weight, body fat percentage, time goal in a 5k, or whatever other mini goal you will want to set. As long as it gets you closer and keeps you on track to your ultimate goal. This will probably take the most time out of all the goal steps.
Step 3: When you get to month 1 you should set smaller weekly goals. The beginning is a bit of a learning period so taking it in smaller steps will ensure your success. Some examples of this are to make sure you are taking your multivitamin, training at least 5 times a week, or practicing 90% compliance with your nutrition; the core activities you will want to have as habit so that you can carry them with you and strive to achieve even bigger goals.
Step 4: Now you have a set goal and a roadmap. Before you get going and take action, you will want to simplify this into an affirmation so it will be with you wherever you go. I suggest writing a synopsis of your goals but in the form of a story as if it has already happened. This will be something you will read daily and carry with you everywhere you go. Keep the written affirmation in your pocket and take it out periodically to remind you of what you ‘already’ have accomplished.
Step 5: Now you are ready to take action. Train consistently, and practice supportive nutrition, and most importantly, do it consistently.