If You Don't Set Goals... You May Fail Before You Even Start!

Setting reachable goals is crucial to a successful fitness program.

A fitness goal will usually sound something like...

"I want to get into shape"

"I just want to tone"

"I want to get HUGE"

"I want to be ripped"

"I want to lose my gut"

"I want to be really strong"

"I want to tone my _____ area"

"I want to see my abs"

"I want bigger arms"

"I want a 6-pack"

"I want to lose the fat on my _____ .

All these goals are good but they have one thing in common, they have nothing measurable

• When a goal is not measurable there is less to base progress on which may cause the exerciser to
  • Fall short of their ultimate goal which may lead to
    • Regression to pre-training conditions if the results are not immediately obtained
• Another common mistake in goal setting is using scale weight
  • "I want to gain 50 pounds"
  • "I want to lose at least 15 pounds"
  • "I need to gain 10 pounds"
  • "I need to lose 60 pounds"
• Even though these goals contain a measurable component they are missing the most important variable of body compositon
  • Scale weight, especially in the short term could be water weight

    • Could also be muscle tissue, as well as fat

• Another common mistake when setting goals is only establishing a goal for the long term

  • Before you reach the summit of a Mt. Everest, you have to make it to base camp

    • Someone with the goal of losing 50 pounds will most likely become unmotivated and fail if they do not reach their goal quickly

I will make sure your goals will be specific, broken down and obtainable.

Your responsibilities in the goal setting process

• The first step in the goal setting process is for you to choose a long term goal

  • Something measurable

  • Something qualitative as well

• The second step in the goal setting process is for you to select a realistic goal photograph of what you aspire to look like

  • A picture is worth 1,000 words!

    • A picture from you college glory years?

    • A picture of an actor / actress, model, athlete?

The goal photograph is an valuable tool for the trainer to get an idea of what kind of exercise and nutrition program you need

My Role in the goal setting process

• I will use the from your fitness assessment

  • Create a measurable, obtainable goal

  • Discuss your long term goal with the client

  • Determine if your goal is realistic and reachable

  • Determine if you are ready to begin to pursue your goals

  • Analyze goal-photo to determine desired body composition goals relative to scale weight loss or gain

  • Determine proper time frame for long term goal accomplishment

  • Break down long-term goal into several short-term goals

    • Short term goals to be assessed often

    • Recommend yours exercise & nutrition regimen

   

• Once goals are set it's time to rock & roll!

More About Personal Fitness Training with Michael Behnken, MS, CSCS

Specialized Personal Training

If you train with personal trainer Michael Behnken, MS, CSCS you will be training with a unique and effective scientific exercise program.  Your training sessions will be individualized, specific towards meeting your goals.

Resistance Training

Resistance Training is the best way to increase the metabolism. It is not only good for muscle building.  It will help you look and feel your best. Includes weights, tubes, body weight, cables, barbells, and dumbbell training.

Cardiovascular Training

Cardiovascular training is your best friend in life. It is the closest thing to the fountain of youth. Learn how to incorporate cardio training in your fitness regimen.  Personal training can also include different forms of cardio such as boxing, kickboxing and calisthenics.

Athletic Performance

Athletic performance is what started the fitness revolution. Learn why proper personal training can improve your ability as an athlete.

Bodybuilding

Bodybuilding History and a brief look at if being a bodybuilder is right for you! It takes the highest level of knowledge and discipline to be a successful bodybuilder. Do you have what it takes?

Overtraining Syndrome

Know the Dangers of overtraining and overreaching syndrome, you may not know you are going through it.  Overtraining syndrome is a destroyer of fitness goals.  It may not sound as bad as it really is.  Knowledge is power, do not fall victim to your own bad habits.

Body Fat Measurement

AskTheTrainer.com has a feature which details many methods which you can use to estimate your average percent body fat.