Think about a certain goal you had once. It could be anything, fitness, life, mario kart, whatever. Most often than not you think about the end goal right? You want to drop X amount of weight, or hit a new PR or take a big trip. Then you get pumped about it for a little while and then as time goes by, things start falling out of place, you lose track of where you are relative to your goal and your it ends up forgotten and unachieved.
The problem is that we are not in positions to reach the goals we think about. That’s not a bad thing! After all, if we could already do what we set out to do, we wouldn’t see it as a goal right?
To reach a goal effortlessly, we need to figure out what we currently aren’t doing that we should be doing to make this goal happen.
I like to call my main goal my objective, and what I need to do to reach it the goals. This helps me organize my process. It also makes my goals smaller than the objectives which makes them easier to achieve.
For example, if my objective is to bench press an extra 20 pounds, I’m not going to go to the gym tomorrow, load the bar with an extra 20 pounds, scream "YOLO" and hope for the best. I’m also not going to repeat the same workouts I’ve doing the past weeks and expect that I'll magically lift more.
I need to figure out what I need to do that I currently am not doing. Do I need to hit the gym more often? Or do I need to workout my chest more often? Do I need to eat more maybe? After all, if I put on lean muscle mass, then ill have more strength.
My goals then become:
go to the gym one more time per week
Work out my chest one more time per week
Eat an extra 250 calories per day (roughly one banana, one egg and one apple)
The most important thing for a goal is that it has to be measurable! I can see exactly how many workouts I do per week, how many times I hit chest and how many calories I eat. Saying “eat more” as a goal isn’t quite as effective as saying 250 calories more. Same as saying “I will go to the gym more” isn't as effective as “I will add one extra workout per week”.
Ok so now that you’ve set out the goals, the hardest part comes. Most people state their objectives and goals and then don’t even monitor them and expect them to magically happen out of thin air.
Once a week, give yourself a quick five minutes break to evaluate how your goals are doing. Did I go to the gym an extra day this past week? Did I do one more chest workout? What about my food? Did I eat an extra apple, banana and egg each day last week? Have you moved closer to your objective?
If the answer is yes, GREAT! Keep going for another week.
If the answer is no, DO SOMETHING ABOUT IT!!!!!! This is where almost everyone has trouble. If you haven’t reached your goals you set out to do, then don’t expect to see progress, simple as that.
Now, if you see that you are constantly missing your goals, it’s time to rethink them to smaller goals and repeat the process.
Sometimes an objective only requires one or two goals. Sometimes it's much larger than that. Getting a promotion will require lots more goals than adding 10 pounds of muscle. But the planning process is the same:
1. What is my objective? This has to be very clear in your mind.
2. What am I currently NOT doing that I SHOULD be doing to make this happen? This can be one thing or a list of things.
Check in regularly with our goals to make sure you are moving towards your objective. Clear, well though out goals should have progressing towards it every week or every two weeks at least.
Enjoy the progress,