knows that in order to accomplish something, be it big or small,
you must set a goal. It doesnít matter if the goal is to lose
10 pounds, to eat healthier or to work out consistently.
we probably all agree that goal-setting is necessary, the real
problem is not setting the goal, but sticking with it. Talk is
cheap, and if you really want to achieve your goals this summer,
fitness or otherwise, you really need a plan.
you get it right this summer, here are my seven habits of highly
1. Set a
goal. Similar to a business metric, you must set quantifiable
fitness and health goals. For example, if your cholesterol is
250, give yourself the goal of getting it down to 200 by your
next checkup, as opposed to just wishing that number would go
down. Take concrete steps, like limiting or eliminating your
consumption of high-cholesterol foods, like butter, cheese, eggs
and meat. If weight loss is also a goal, commit to a number, letís
say 20 pounds, and figure out how many weeks or months it will
take you to safely reach your goal. If you stay committed to
your commitments, you can safely lose 20 pounds in 10 weeks. If
you want to improve your muscle tone and strength, give yourself
a goal like achieving 10 perfect push-ups in eight weeks, and so
on. Otherwise you are just wishing for results as opposed to
planning and tracking your success. A wish requires no action on
your part, but a plan does.
it down. Some wise person once said "failing to plan is
planning to fail." Write down every single thing you would
like to accomplish to improve your health, diet and workouts.
You are far more likely to reach your goals if you write them
portion distortion. Many people mistakenly think that working
out is a license to eat not only whatever they want, but also
unlimited quantities. Nothing could be further from the truth.
With or without exercise, if you consume more calories than you
burn each day you will gain weight. If youíre aiming for a
sixpack, guess what ó it starts in the kitchen, baby. At the
minimum, diet is 80 percent of the equation and exercise is 20
percent but you still have to do both. There are no shortcuts,
and no amount of exercise can replace poor nutrition.
fitness a priority. Who has time to exercise? With juggling
career and family, nobody has time for fitness, right? Wrong!
These days everyone is sleep-deprived and working 60 or more
hours a week. At least, those are some of the excuses people
give for not exercising. If you plan to get fit you must make
fitness a priority and plan a daily date at the gym, your
basement or bedroom for a workout. Also, Iíll let you in on
another little secret: Youíre more likely to get it in if you
do it in the morning. The later it gets in the day, the more
likely youíll blow off your exercise routine. Besides, when
you prioritize your fitness first, you are making an investment
in your most significant asset ó you.
the Boy Scouts. "Be Prepared." Preparation is 90
percent of your success. Get organized, prepare your meals, buy
your gear, sneakers, gym bag, toiletry items, etc. In short,
leave no room for failure or excuses. Buy what you need, prepare
the night before, pack your lunch and leave your gym bag at the
Exercise effectively. Are you exercising on a regular basis,
say, three to four times a week, but still not getting the
results you want? If so, then you must ask yourself: How
effective is my exercise routine, or whatís up with my diet?
Itís not enough to simply go through the motions, you want to
be sure you are exercising and eating correctly, otherwise you
could be getting diminishing returns. If you are not getting the
results you want, then it is likely time to increase either the
speed, length or the intensity of your training program, and/or
to shake up your diet. So, look at your routine and decide which
training variables you need to change.
realistic goals. Donít expect to lose 50 pounds in five weeks
or expect to look like an elite athlete after only four weeks of
training. Losing one to two pounds a week is not just
acceptable, but a rather lofty goal. Two pounds is the
equivalent of 7,000 calories, and thatís no joke. Focus on the
tangibles, like preparing healthy meals, getting stronger,
increasing stamina, getting more muscle and losing body fat.
Looking good and feeling great are the rewards for your efforts.
Itís a lifestyle, and what you put in is what youíll get