Fitness Fun

How To Set Realistic Fitness Goals In 4 Steps

If you’re trying to lose weight, then a good place to start is to set a goal. A goal can help to keep you on track, motivated, and feeling good about yourself. But these goals have to be realistic! If you set a goal of losing a stone in a week, then you’re setting yourself up for a fail. An unrealistic goal like this will make you wear yourself out trying (and failing) to achieve it, and chances are you’ll lose motivation and confidence when you don’t manage it. So, how do you set realistic fitness goals? What should you be aiming for to keep you motivated and on track?

How To Set Realistic Fitness Goals According To Trainer Kami

Our qualified personal trainer, Kami, has got some tips and tricks to help you to set more realistic fitness goals.

Trainer Kami IdealShape weight loss expert.

1. Keep To 1 or 2 Goals At A Time

While it’s good to be ambitious and want to improve, spreading ourselves too thin can make it harder for us to give each goal its proper focus and attention. Setting too many expectations on ourselves all at once can become overwhelming, and it can become difficult to devote enough time to finish each task. So try picking 1 or 2 goals at a time.

  • Write a list of things you want to improve
  • Prioritize your list
  • Select 1/2 goals from these priorities and focus on those
  • Move on to the next ones on your list once the first two are achieved.


2. Add Specific Numbers To Your Goals

You may have got 1 or 2 couple of fitness goals now,  but they might not be specific enough. Goals that are too generic like “lose some weight,” “get a flatter stomach,” and “run more often” leave too much room for confusion and, ultimately, failure. They’re a little too vague and don’t provide you with enough direction.

So try adding numbers to your goal to be specific, e.g.

  • If your goal this year is to lose weight, write down a specific number
  • If you want to have a flatter stomach, choose a pant size you want to fit in
  • If you want to run more, specify how many miles you want to run


3. Break Down You Goals Into Smaller Steps

Goals that are open-ended can make it easier to procrastinate and put your goal off for the proverbial “next week.” Breaking down your goals into smaller tasks helps simplify them and makes it easier for you to stay on track.

For example, if you want to lose 10 pounds by summertime, here is an example of how you could break this weight loss goal down to daily and weekly mini tasks:

  • Stay under my caloric requirements.
  • Eat more fruits and vegetables.
  • Limit myself to one “cheat meal” each week.
  • Opt for lean meats and complex carbohydrates.
  • Eat 5 smaller meals a day to curb my hunger and keep my metabolism high.

Or if your goal is to to be more physically fit, here is how you could break it down into smaller daily and weekly tasks:

  • Set a smaller goal to work out 4 times a week.
  • Implement both resistance and cardio exercise.
  • Avoid elevators, and take the stairs when available.
  • Ride a bike to work one time a week.

4. Keep Track Of Your Progress

Being able to track your goals will help you stay focused on them and continue progressing.

  • If your fitness goal is to lose weight, start by writing down what you ate throughout the day. As you become more comfortable, you can start to track exactly how many calories you ate, or break that down further into tracking your macronutrients (fats, proteins, carbs).
  • If your goal is to become fitter, log your exercise days and workouts. This will keep you accountable, and also allow you to look back on your performance and measure your progress.

If logging what you eat or what exercise you do seems laborious, try using your phone to track your progress. There are fitness apps available that can help you to track your movement and your calorie intake with ease.

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Kami Price

Kami Price

Head Trainer & Nutritionist

Kami Price is the Head Trainer for IdealShape. She is a NASM Certified Personal Trainer, a Pn.1 Certified Nutrition Coach, and Certified Yoga Instructor. Kami has been in the fitness world for over 10 years and prior to joining IdealShape owned one of the biggest private gyms in Utah.

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