Goal Setting in Fitness and Nutrition
A goal is the result or achievement toward which effort is
directed. Without setting goals in exercise or nutrition, there is
far less value and purposeful direction; and they need to be
measurable and realistic. For example, a thin teenager
weighing 120 pounds wishing to weight 220-pounds of muscle
is both specific and measurable. However, he cannot hope to
achieve such a physique, especially not soon and probably not
without growth-enhancing drugs. Therefore, in this instance, the
goal to gain 100 pounds of muscle is specific, it is measurable,
but it is unrealistic.
Non-measurable goals, such as "I want to lose fat and get lean,"
will never be realized since the term "lean" is subjective with no
objective measurement. What is lean to one person may not be
lean to another... or perhaps it is "too lean". Once the individual
obtains a supposed state of leanness, will that person know that
he has achieved that goal or will his perception of what he thinks
is "lean" change because of higher standards and greater
expectations? On the other hand, if a trainee indicated that he
wants to reduce body fat to a level of ten percent, then he has a
measurable goal – one that can be quantified.
Next, to achieve goals better, trainees must provide a
measurement and do so in the smallest amount necessary and
within reason relative to past accomplishments. Don't aim for
something greater than you could ever have achieved in the
past. Moreover, the more distant the goal, and the smaller the
increments, the more likely the success of obtaining the goal.
But it should be noted that a goal must require some degree of
effort and challenge. If the goal is too small or easy to obtain,
there is little incentive or sense of accomplishment or pride.
Goals can be measured in terms of outcome and performance.
An outcome goal refers to that which a person is aiming to
achieve, such as lifting five pounds more in the bench press next
workout or a far greater weight over the course of several
months. There is little flexibility in this type of goal – either it is
achieved or it is not. Performance goals refer to the process
through which a person achieves those goals, including both the
short- and long-term. Performance goals are much more
flexible, and allows a person to reorganize a strategy from day to
day in order to meet the outcome goal(s). Performance goals are
associated with less anxiety, since there is flexibility and, as a
result, should be emphasized in an exercise and nutrition
program. It can be upsetting not to achieve an outcome goal, but
if all the steps leading up to the outcome were done to the best
of your ability, it is easy to maintain motivation in preparing for the
next outcome goal.
When determining a long-term goal, a strategy of immediate,
short-term goals (performance goals) must be considered. For
example, if you desire a ten-pound increase on the best bench
press, how will you get there? This is accomplished by creating
a workout schedule, a long-term plan of increasing "x"
pounds/ounces to the bar each workout until you achieve the
extra ten pounds. The plan may need to be reevaluated then
re-designed – particularly if you fail to increase the weight by "x"
pounds/ounces during one of the workouts, and falling short in
the end. It could be further stated that creating a goal strategy in
exercise is very similar to a marketing or business plan in that
goals may be established, but they may also need reformulating
on a regular basis to reflect current facts of finance, the
economy, sales, customer satisfaction, etc.
GOAL SETTING PRINCIPLES AND STRATEGY
Set Specific Goals. The goal must be measurable, such as
"bench press 275 pounds" by a certain date rather than
"increase the bench press" and without a concrete date in mind.
Set Difficult and Realistic Goals. The goal must be within reach,
yet challenging in order to increase mental arousal and
motivation. Easy goals will not be motivating, yet goals that are
nearly impossible will hinder motivation for future workouts.
Goals must reflect your genetic ability accurately; as strength and
size increases, the ability to match past goals will diminish.
Establish Short-term Goals. Each main goal must consist of
sub-goals or short-term goals. Before a person can increase
chest measurement by an inch, or bench-press an additional 50
pounds, he must progress in smaller amounts. Being able to
see patterns in those amounts (your results over a particular
period of time), or lack thereof, provides valuable data and
feedback in your ability to achieve long-term goals during a
specific time frame. Not being able to achieve short-term goals
provides further information as to what is not working and the
need for a new plan of short-term goals in order to achieve the
long-term goal.
Develop Goal-Achievement Strategies. A trainee cannot achieve
short- or long-term goals without knowing how he or she
eventually will get there. In order to lose an inch off the waist, you
must first lose a quarter-inch, then a half-inch, etc., and each
step requires a certain amount of exercise and a proper eating
plan. These aspects determine your daily or immediate goals.
Create Backup Plans of Action. What happens if a short-term
goal is not reached? If something goes wrong, is it probable
that the long-term goal will be reached? It will be difficult to get
back on track if a backup plan of action is not established to
correct any minor setbacks. If the goal is to lose a quarter-inch
off the waist during the first month, and the trainee only lost
one-eighth inch, the chances of losing a quarter-inch during the
next phase of the strategy is highly unlikely (unless exercise is
increased and eating is decreased). It will be necessary to
rethink the strategy and decide what must be done in order to get
back on track. But rather than waiting for the possibility of failure,
strategize ahead of time and anticipate failure or what could go
wrong.
Individual Personality Considerations. Prior to establishing
goals, personality must be considered. Is the person a
high-achiever or a low-achiever? Does the person have the
commitment and can he or she maintain that commitment? Can
the person sustain the motivation to reach a difficult goal that
may be a year away while paying attention to diet and intense
exercise during that time on a daily/weekly basis? Does the
person have the maturity and intellect to work through any
problems leading to each goal? How does the individual accept
failure – as a learning experience or another "nail in the coffin" of
defeat?
Provide for Goal Evaluation. At the end of each short- and
long-term goal, evaluate performance, dedication, motivation,
and well you did to achieve (or surpass) your goals. From this
information it will be easier to establish future goals, and to
make goals easier or more challenging, by learning from
mistakes, failures, and successes. Also, evaluate the backup
plans of action and if any of those steps needed to be
implemented, your problem-solving skills, what went right, what
went wrong, and any factors that were not considered.
Provide Goal Support. Share goals with others, such as a loved
one, friends, a mentor, or associates on the Internet. Telling
people about what you intend to achieve increases support and
keeps you on the path to prove your ability rather than
experiencing humiliation or embarrassment from backing down
when the going gets tough. Regular updates on a long-term
goal, and how each short-term goal is proceeding will keep you
in check and sustain motivation.
*** ***
Brian D. Johnston is the Director of Education and President of
the I.A.R.T. fitness certification and education institute. He has
written over 12 books and is a contributing author to the Merck
Medical Manual. An international lecturer, Mr. Johnston wears
many hats in the fitness and health industries, and can be
reached at info@ExerciseCertification.com. Visit his site at
www.ExerciseCertification.com for more free articles.
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