Avoid unrealistic expectation

If it was easy, everyone would do it…

Patience is thought of as a virtue. Unfortunately we are led to believe by many in the fitness industry that great things can be achieved in a matter of weeks. I can pretty much guarantee this is not the case. It takes months and years of preparation, dedication and good old hard work to achieve amazing goals.

I see this ‘quick fix’ thinking with some of my clients – having unrealistic expectations due to poorly informed self-set goals is something I work against constantly. This regularly happens with people wanting to lose weight. A client will expect to drop 10lbs of fat in three weeks having never really watched their diet or actively exercised to any intensity. They probably have poor insulin sensitivity, little relevant muscle mass and a slow basal metabolic rate. Ergo, they are destined to fail.

When looking to achieve a target weight, or performance I always advise people to use a SMART method of goal setting.

S – specific. I.e. something specific and tangible.

Example: It’s the difference between saying “I want to get fit” (non specific) or “I want to be able to complete a 5km run without walking”

M – measurable. This is a very important one. How do you know you have achieved a goal if you have no means of measurement?

Example: I want to lose weight (non measured) or I want to lose 3kg from my current body weight of 80kg (measured)

A – achievable. This is where most people fall down, as mentioned above. Be honest is your goal achievable?

Example: I want to put on 10kg of muscle in 3 weeks so I’m ready for my beach holiday (not achievable) or I want to put on 10kg of muscle in 3 years (achievable).

R – realistic. Again, as mentioned above being realistic about your goal is important to ensure you can achieve it.

Example: I’m going to train hard everyday for the next 6 months (not realistic) or I’m going to train at least 3 times per week for the next 3 months.

T – time constrained. This means setting dates or ‘deadlines’ to your goals. It’s best to work backward on a calendar, because like work or school, you are more likely to do the work necessary if you know you have a deadline to meet. It focuses the mind.

Example: I’m going to be a size 10 this year (not time constrained) or I’m going to be a size 10 by May 30th 2013.

So hopefully by setting SMART goals you can analyze your training and progress more carefully in order to training or fitness targets.