Wednesday, May 14, 2014

No more excuses! Set an exercising goal!

Are you stuck in a rut? 
Have you experienced progress lately, or are you stuck at the same place you were two years ago? If you are stuck and can't really see any progress, my question is this: 'Have you set an exercising goal?' I'm guessing you haven't, but you should!

An important part of working out is setting goals. They mark your next destination, and when you know where you want to go, it will be easier and quicker to get there. However, there are a few things you should keep in mind when setting goals.

Time horizon:

Most goals should include some sort of time horizon for reaching them. The time horizon should be more than a few days, but a few weeks might be enough for a start. Bigger goals might need months or even years to reach.


You should set goals that are simple. By simple I mean easy to understand. The wording should be clear and concise.


When you set goals, you should keep in mind that it should be easy to see if you got there or not. It helps if the goal is also easy to measure while you are working on getting there.

Good measurable goals can for instance be:

  • Benching 100kg within...
  • Reaching 85kg body weight within...
  • Run the next city marathon
  • Exercising twice a week

Goals that need improvement:

  • Get in better shape
  • Lift more in the bench press
  • Run more

Review the goals

Every once in a while you need to review your goals. If you have reached them - great! Now set some new goals. If you did not reach them, find out why. Were the goals too ambitious? Did you have too little time? Did you do what you set out to do?

My goals

I cannot preach all of this talk about goals, without having some myself. My current goals are:

  • Get a black belt in Krav Maga within the normal time (6-7 years)
  • Less than 10% bodyfat before July
  • Complete the Bar Bangerz requirements before September 1st. 

I write down every single exercise and set I do in a small little book I bring to the gym. When I review what I did last time, it is easy for me to set goals for the day: one or two more reps on this exercise, 5 more kg on this exercise etc. This way I can set, and hopefully, reach my short term goals for the day. This is very beneficial for me while working out.

Now it is time for you to set some goals! Do it now, and write them down. That way you won't forget!

No more excuses! Push push push!

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