It’s been awhile since I wrote an article here. 49 days to be exact. But I haven’t been counting. I literally just Googled it.
But…my Podcast has taken a turn from being tip driven, to bashing Fitness Influencers for saying stupid shit on Instagram. So if you enjoy that kind of stuff, the last few episodes are going to be right up your alley. I hope at least. You can listen here.
As much as I like making those episodes because I can let my inner trash talker out, I still want to help you make progress in your fitness journey.
As of a couple of days ago (depending on when you’re reading this), gyms have reopened in New York State! Yay! But if you, like millions of other people, had their previous goals fall to the wayside over the last 5 months, you may be returning to the gym with a clean slate. As daunting as that may seem, feeling as if you might be starting all over again, I assure you this is actually an exciting moment. Because this is the moment where you can hit the ground running and make a goal that’s going to help you make up for lost time.
So here are the Top 3 tips for making Bulletproof Goals
Hopefully these tips are more bulletproof than the Tesla truck.
Be Uber Specific
Uber is a car sharing service that you’ve probably used at some point in your life. This is not that.
If you’ve ever had a day off from work, with no plans, and nothing to do, how many times do you end up doing things you would consider productive with your free time? It probably doesn’t happen too often. In order to take action, you need direction.
You might have a million errands to do around the house, but unless you preemptively plan on doing it with your day off, it probably won’t happen.
So in fitness, it is far too often that people just don’t have goals at all.
What was your goal before the pandemic started? Did you have one? How often do you find yourself going to the gym (back when they were open) without any real sense of direction? You don’t get into a car without having a destination in mind, the same way you shouldn’t be in the gym without a fitness destination in mind.
The more specific the goal, the better.
Want to lose weight? Awesome.
How much weight, in how much time?
Having a general weight loss goal is better than not having a goal at all, but without specifics to strive for, it makes getting the job done just a little more difficult.
Saying you have a wedding on November 16, and you want to lose 10 lbs prior so you don’t have to buy any new clothes for the ceremony is going to give you a much clearer picture of the actions you should take to achieve that very specific goal.
Set a goal. Check,
How much of that goal do you want to achieve. Check.
By when do you want to achieve it. Check.
Now you, or your trainer can say we have to do x, y, and z in order to make this happen, and your plan begins to form.
When I was a kid, my dream was to become a New York Yankee. It was my favorite team, and at the time my favorite sport. I started pitching when I was decently young, and at the time threw harder than most 12 year olds. Once I got older and made it to High School, I still threw decently fast, but I wasn’t blowing away any of the competition. Surely there were kids that threw way more heat than I ever did at that point, and at the College level, it would only get worse.
I was a slightly above average Baseball Player with big aspirations that never made it anywhere.
In fact, across all Professional Sports there is a less than 1% chance that you make it the pro level.
*Whoa did it get super dark and depressing in here or what?*
I’m not telling you all these things to bum you out. I promise. I have bigger and better plans for you.
But I am telling you this because when a goal is made, the next step is to make a plan that achieves that goal, and THIS is where people make the most mistakes.
You sit down with a trainer, or you try to come up with a workout plan on your own, and you draw up a plan where you workout 5-6 days/week for 45-60 minutes. That, coupled with a newfound way of eating lots of salads and veggies and lean meats that you weren’t eating before.
Right now, you might be scratching your head and thinking to yourself, “Uh….Yeah, what’s wrong with that?”
The answer is there’s absolutely nothing wrong with that.
Aside from the fact that it’s probably EXTREMELY far from being sustainable for most people.
This is the kind of plan that the Dwayne Johnson’s, Mark Wahlberg’s, Zac Efron’s, and Kumail Nanjiani’s of the world follow.
And once again you might be scratching that old noggin of yours and think “Well, yeah. I would LOVE to look like ANY one of those people.”
But, what you might not consider is that those 4 people mentioned above, are the equivalent of Major League Sports. We would all love to be there, but most of us will never make it.
That doesn’t mean you can’t be healthier, stronger, leaner, and more muscular than you’ve ever been in your life, with a different, more conservative plan.
Making a plan that you KNOW you can stick to, even when things may be going a little haywire in your life is going to fare so much better than shooting for the stars and fizzling out once you leave earth’s atmosphere.
I may have gotten a little lost with the metaphors in this section but the gist of it is this.
You may want to workout 4+ days/week. But you know in your past, when time becomes an issue, the gym is the first thing to go.
But you know that going to the gym only 2 days/week, even though it may not seem like enough to you, is something that you can manage week in and week out.
So you’ve essentially got 3 potential outcomes.
Sacrifice a ton to go with more workouts per week. Become extremely jacked and shredded, but be miserable because all your time is tied up in the gym and you miss Ben & Jerry’s deeply.
Go ahead with more workouts per week. Find out it’s too much of a stress for you. Give up entirely and make no progress.
Go with the more conservative plan. Execute 100% of the time. Be pretty damn fit (maybe not Zac Efron 8 pack, but better than where you were previously). Still enjoy some free time, and have a Beer with the boys, Ice cream with the family, etc.etc. (all in moderation of course).
This is entirely your decision to make, but I know which one sounds the best to me.
Execute and Build Momentum
This is a pretty obvious tip, but a necessary one.
You can have a car sitting in your driveway, but if you can’t afford gas to put into the car, it ain’t doing you any good.
The Specific Goal, and the Conservative Plan don’t really help much if you don’t execute on it.
But having those two things set in place first, gives you the ability to execute at an exponentially higher amount.
And when a goal, plan, and execution come together in sweet, sweet harmony, you’re able to build momentum.
After hammering 2, 30 minute workouts for several months, you’ll have built enough momentum to increase your workouts to 45 minutes. Or maybe add a third day.
When the ball is rolling you begin to build up Intrinsic Motivation. You’re no longer working out because you want to look a certain way, or impress a certain person, but because you’ve grown to enjoy it.
The more Intrinsic Motivation you build, the easier it’s going to be to workout and be consistent for a long, long time.
If you need any help molding any one of these 3 Tips to your situation, don’t hesitate to send me a message on Instagram (@mtefit) or via email at firstname.lastname@example.org