Tuesday, April 21, 2009
I read a great book recently by Tom Venuto called The Body Fat Solution. He had an excellent section on goal setting and I am going to get serious about coming up with some SMART goals. I already knew the SMART acronym stood for specific, measurable, attainable, realisitc, and time-bound but I learned some other things about goal setting that I didn't know before.
One thing I learned is to set goals that are in my control. Losing a specific number of lbs. is not a bad goal and it is specific, measurable, realistic, and time bound but may not be attainable. We can do every thing right one week and still not show a loss on the scale. It could be due to fluid balance or shifts, stress or some other reason. We stayed on track and did what we were supposed to do but for some reason we did not lose weight. I know when I have really been working hard to lose a certain amount of weight and I don't achieve that weight loss, I feel like I failed. What was wrong was the way I worded my goals and the fact that I chose something that was not entirely dependent upon me or within my control.
Another point he made was the way we word our goals. We should be stating our goals as positive. Many people focus on weight loss, but if you say you want to lose weight, you didn't focus on the positive, you focused on what you wanted to get rid of. According to him, "the brain can't process negation....If you focus your attention on what you don't want, you're going to get more of it." He urges to focus instead on something positive that you want instead of losing weight and getting rid of fat.
I have been participating in a countdown to summer fitness challenge. So I am going to set the end of the challenge as one of my goals. I am going to really visualize what I want and where I want to be by that date.
By June 21, I am fitting into size 6 jeans or smaller, my body is fit, I look and feel great and I am ready for some summer fun!
My weekly goals will focus on a certain calorie deficit from staying within my calorie range and through exercise. My weekly exercise plan is doing strength training 3X each week and cardio 5 or more X each week.
My daily goals will be drinking 8+ glasses of water, staying within my calorie range, completing my exercise for the day, eating at least 5 fruits and veggies, and getting in bed by 10:30 PM.
I will measure my progress by the scale, measurements, and retaking the fitness test at the health club and having body fat retested.
I really had one of those AHA moments when I read his section on goal setting and I love how he really gets into the mental component of weight loss. This was a great book and I recommend it!