In order to make any fitness program, weight-loss program or other activity a success you must set meaningful and realistic goals for yourself. I have heard others tell me many times that they have no real goals other than being healthy, wealthy and wise. Those are very broad-based goals that are wonderful for everyone, but they lack the texture and the strength of being specific.
For example, if your goal is weight loss. Then you might have a target weight or dress size that you want to achieve. Let’s say that your overall goal is to lose down to your ideal target weight. Perhaps you weigh 210 pounds. Your ideal target weight is between 140 and 150 pounds. You elect that 150 pounds is your target. That means you need to lose 60 pounds.
The number 60 is huge. Yes, huge. Because you are looking at it as the great big picture, now goal chunking breaks down that 60 pounds into manageable bites. After all, no one eats the entire pizza — they eat slices.
So here’s a way to goal chunk your 60 pounds:
· To Lose 15 pounds in 2 Months.
· To lose 25 pounds in 4 months
· To lose 35 pounds in 6 months
· To lose 40 pounds in 8 months
· To lose 50 pounds in 10 months
· To lose 60 pounds in 12 months
This chunking has no broken down the weight loss into smaller, more manageable chunks that are far more achievable in the short term but work towards the long term goal. Goal chunking helps you create milestones that you can strive for on your way to the final destination.
It’s important in goal chunking that you set realistic goals. The average weight-loss advised by most experts is 1 to 2 lbs a week. That number seems small when set incrementally against the big picture, however, the majority of weight loss programs that involve eating healthier and a strong fitness program coupled with reduced stress and better sleep habits all result in an average weight loss of 1 to 2 lbs a week.
This means for some there can be 5 to 10 lbs lost in the first couple or three weeks, with the loss tapering off to a 1 lb or 2lbs after that. Goal chunking helps you achieve your long-term goals because short-term success helps to keep your motivation high. High levels of motivation can help keep you on target and doing your workout program, eating right, getting plenty of sleep and the high levels of motivation will also help decrease the stress associated with building a fitness program or losing weight.
So if you’re serious about achieving your fitness goals, chunk them down into small, digestible bites. Set up your milestones on the road to better fitness, better health and better personal satisfaction. Below are some chunked fitness goals:
“To walk with my husband every evening.”
“Take the dog on 2 mile walks every day.”
”Add 500 steps to my day.”
“Go to bed an hour earlier than my normal each night.”
“Eat a piece of fruit every day.”
”Fill a half-gallon jug with water in the fridge, drink the jug daily.”
“Install a home gym.”
“Work with a personal trainer for 3 weeks to build a program.”
“Ride the exercise bike while catching up on my daily programs.”
Take the time to set three milestones on the road to success today. Be realistic and allow yourself plenty of time to achieve those goals.