6 Mistakes Keeping You From Your Fitness Goals

New Exercise and Fitness Review

Raise your hand if you made a fitness goal this year. Yup, that should be pretty much everyone.

Now raise your hand again if that goal fell by the wayside, to which you screamed, “YOLO!” and proceeded to clink glasses with your buddies at far too many happy hours. Hey, I’ve been there myself more times than I care to admit.

If you’ve fallen off the fitness wagon again, or are hanging on by a pinky, all hope is not lost. It’s never too late to start again… and again. I’ve been there plenty of times, too.

Hey, you live and learn, but that valuable knowledge comes at the cost of time, frustration, and often demotivation.

Let me help start you off on a better foot by sharing the six biggest no-nos when pursuing your fitness goals.

1 You’re going with the flow

When it comes to making a transformation, simply “going with the flow” (what does that even mean exactly?) ensures failure. If you’re truly committed to changing, you absolutely need a plan. Otherwise, you’re just living on Fantasy Island, minus Mr. Roarke and Tattoo.

If you talk about it, it’s a dream, if you envision it, it’s possible, but if you schedule it, it’s real.

After you’ve committed to a concrete goal, such as being able to do three unassisted pull-ups, you need to identify your roadblocks. Next, come up with a plan that will aid you in your goal. Overcoming roadblocks includes negotiating scheduling conflicts and knowing what to train each day. By scheduling your workouts, you know well in advance when you’re going to train, and should take measures to ensure that it happens at that time each day.

As life coach and self-help author Tony Robbins says, “If you talk about it, it’s a dream, if you envision it, it’s possible, but if you schedule it, it’s real.”

2 You’re trying to make a complete-180 with your life

If you’re not used to eating chicken breast, broccoli, and blueberries on a regular basis, news flash: Your palate isn’t going to suddenly love those foods.

You’re excited about your new workout regimen. You bought sparkling new gym shoes, as well as an entire grocery store of “healthy foods.” You’re ready to do this!

Love the enthusiasm, but hold on, Timmy. Going all-in too fast isn’t the best idea for long-term success. Remember that anything you do is based upon a foundation of your ingrained habits.

If you’re not used to eating chicken breast, broccoli, and blueberries on a regular basis, news flash: Your palate isn’t going to suddenly love those foods. Plus, that initial excitement fades as quickly as a child’s fascination with a new toy.

The good news is that there’s an easier and less stressful option.

Instead of eliminating all of your so-called bad habits, focus instead on building positive ones: eating quality protein and extra servings of veggies daily, going to sleep at a reasonable time, and keeping up with consistent training. These are all great things to build upon—but focus on one habit at a time, and keep adding to it over time.

Additions leave us in a growth mindset, while subtraction leaves us feeling deprived.

3 You haven’t figured out your “why”

What, what? My “why?”

Yeah, your “why.” Your purpose for being and doing. As in, why do you want to reach your fitness goals? How will achieving your fitness goals enrich your life?

Working out solely for that beach body eventually loses its sizzle. Superficial motivators like that aren’t enough to carry you through when life starts to roundhouse you at every corner.

I challenge my own clients to think beyond the surface level by having them go through this thought experiment:

Question: Why do you want to work out?
Sample response: To look good naked and impress people when I go to the beach.

Question: Why do you want to look good naked and impress people when you go to the beach?
Sample response: So I will feel more confident about myself.

Question: Why do you want to feel more confident about yourself?
Sample response: So I can believe that I can accomplish anything.

Question: Why do you want to believe in yourself?
Sample response: So I can live the life I dream about in my head, where I thrive in life and in fitness.

This is just an example, but notice how deeply it drills down into your “why.” So, if one day all you feel like doing is having a TV show marathon and ordering pizza, remember why you’re doing this and what you’re ultimately seeking.

4 Your training regimen is too advanced

Far too many people get seduced by social media fitness stars or celebrities who reveal their “workout secrets.”

One important tidbit: People like that work out and look good for a living. Some may have been training for years, and know what their bodies can handle.

If you have to look to YouTube or do a Google search before each workout, your workout is too advanced.

Just because a training program has numerous exercises, specific lifting tempos, and detailed dropsets doesn’t mean it’s better for you than a simple, straightforward workout.

Quantity of exercises and complicated techniques don’t always translate to good results.

How do you know if your workout is too complicated? If you have to look to YouTube or do a Google search before each workout, your workout is too advanced.

5 You have unrealistic expectations

Have you ever thought that if this person on Instagram lost this amount of weight in this specific amount of time, then you could, too?

This is a dangerous line of thinking that cam set you up for disappointment. A transformation involves more than simply the perfect workout program and diet. There are lifestyle differences, obligations, and varying budgets to consider.

Take stock of your current situation and daily stressors, and focus on how you can handle them as you go through your fitness journey.

Don’t get caught up in what anyone else is doing—you do you. Expectations will differ for everyone because of our individual life circumstances. Take stock of your current situation and daily stressors, and focus on how you can handle them as you go through your fitness journey.

6 You’re not enjoying the process

Don’t like CrossFit? No problem. Hate doing the low-carb thing? Then don’t do it. Full-body or body-part split? Doesn’t matter.

Working out and dieting don’t need to be overly complicated, mundane, or make you miserable. For one thing, exercise should be an outlet for relieving stress, not for adding more. There isn’t one type of training regimen or diet that is unequivocally superior over another.

Exercise should be an outlet for relieving stress, not for adding more.

The best regimen or diet is the one that you can sustain over a long period of time and learn to embrace as part of your life. Experimenting to find what works for you is part of the process; making mistakes and getting angry can also be part of the process. The last thing you want to do is make the process unbearable.

What’s a fitness goal you want to accomplish this year, and how will you overcome the main hurdles that stand in the way of this goal? Comment below and make your declaration!

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About The Author

Julian Hayes II is a writer and fitness coach at 206 Fitness where he helps people become the superhero of their own lives through fitness!

Bodybuilding.com Articles

6 Mistakes Keeping You From Your Fitness Goals

Set ''SMART'' Nutrition And Fitness Goals In 2015!

New Exercise and Fitness Review

Vital Stats

Name: Mike Polis, MS, RD, LD
Education: Master’s degree in Nutritional Sciences from the University of Alabama
Occupation: Registered dietician and bodybuilder
Website: fitandfueled.wordpress.com

According to research out of the University of Scranton, roughly 45 percent of Americans make resolutions come January 1, and “losing weight” and “getting fit and healthy” always rank near the top of the list. While these resolutions are indeed admirable, unfortunately only 8 percent of “resolutionaries” successfully reach their goals, often due to a lack of proper goal-setting.¹

We live in a society of instant gratification, so rather than setting aside time to gather resources, gain knowledge, and set up a feasible plan, people tend to look for quick fixes. What happens when they don’t reach their goals in the first few weeks? They lose interest and quit.

With constant exposure to diet and nutrition (mis)information coming from social media, celebrities, gimmicky infomercials, and even the resident know-it-all at the gym, it’s no wonder people find themselves making the same goals year after year.

If you want to nail your resolutions and succeed in 2015, you simply have to set realistic goals, follow sustainable nutrition practices, and be SMART.

Goal-Setting Made “SMART”

During the contemplation stage of change, it’s best to explore all the goals you want to accomplish. Put your reservations on hold. Master your doubts and fears, and dream big. From that point, condense your goals and determine which ones are realistic and sensible for you to achieve with the resources you have.

If you want to nail your resolutions and succeed in 2015, you simply have to set realistic goals, follow sustainable nutrition practices, and be SMART.

Once you’ve done that, it’s time to establish the right framework. All your goals should be SMART:

S pecific
Measurable
Attainable
Realistic
Time-bound

Let’s look at each of these qualities and how you can apply them to your fitness goals!

Specific

The first principle of the SMART method mandates that your goals be specific. Establishing a clear, concise goal lays the groundwork for defining an unequivocal, precise objective. Define your goal. Write down your goal. Why do you want it? How will you achieve it?

When you physically write down your goal, you condition your mind to work toward that goal. Keep in mind that, the more general a goal is, the less likely it is to become rooted into your subconscious. An example of a general goal is “I want a leaner midsection.” A more specific approach would be, “I will decrease my overall body fat percentage by 3 percent by following an individualized nutrition and training plan.”

If your goal is to improve body composition, start by determining how many calories you need per day to achieve your goal. Answering that question depends on several factors, including age, gender, activity level, training experience, and your specific goals.

You can get an idea of how many calories you expend each day by using the following calculator, which is built on the Mifflin-St. Jeor formula. This formula calculates your basal metabolic rate (BMR), or the number of calories you burn at rest, and then adds an activity multiplier to calculate your total daily energy expenditure (TDEE).

Total Calories Including Exercise

* Mifflin-St. Jeor Equation

Based on your activity level, this is the number of calories you’d eat daily to maintain your current weight. Now, it’s time to adjust that number based on your goals. If you want to add lean body mass, you’ll need more calories to support growth of new tissue. If you want to lose fat, you’ll need fewer calories per day. Start by adjusting your diet in increments of 100-200 calories above or below maintenance.

Determining how many calories per day you need sets the framework for nutrition specificity in your transformation goal. Not only is a daily calorie quota quantifiable, it’s also measurable.

MEASURABLE

By establishing specific criteria for monitoring and tracking your progress, you are more apt to stay on track. For most beginners embarking on a transformation journey, simply logging your dietary intake on paper is a great place to start.

An established calorie quota, based on your calorie estimate and goals, is measurable data. If you meet your estimated caloric needs consistently, you are successful. Conversely, if you consistently exceed your estimated caloric needs based on your goal, you are unsuccessful.

By establishing specific criteria for monitoring and tracking your progress, you are more apt to stay on track.

If you don’t measuring caloric intake in the first place, what will you do to adjust accordingly when progress stalls? Logging and monitoring your caloric intake enables you to make necessary changes to your nutrition plan as needed.

Attainable

Attainable nutrition goals relate back to what you are willing to do, and what you are capable of doing, to reach your goals.

For example, if you want to increase your fruit and vegetable intake but do not like the taste of certain fruits and vegetables, it’s highly unlikely you will stick to a nutrition plan that incorporates five servings of fruits and vegetables per day.

However, if you are willing and able to try new foods and food preparation methods, experimenting with new fruits and vegetables can expand your nutritional benefits.

Establishing short-term goals will ultimately make your long-term goals more attainable. For example, in an effort to increase fruit and vegetable intake, you could introduce one new fruit or vegetable each week to your nutrition repertoire. A long-term goal would be to meet the recommended five servings of fruits and vegetables per day.

Attainable goals ultimately spring from your current resources and mindset. Knowledge is a valuable resource, and becoming an educated consumer is paramount in attaining any goal. Knowledge is power.

Realistic

Realistic goals are goals you truly believe you can achieve. Setting extremely lofty goals only sets you up for failure. You have to set attainable expectations. In doing so, you’ll be more apt to stay motivated and work towards your desired outcome.

If your goal is to lose 10 pounds by April and you are currently eating fast food three times a week because of a hectic work schedule, you have to acknowledge what you need to change.

Planning your meals ahead of time so you aren’t running to the store at the last minute or settling for fast food is vital for sustainability and practicality in a transformation journey. However, if you honestly think that planning ahead is too difficult, you have to be honest with yourself and rethink your goal. Don’t kid yourself.

Time-Bound

All goals—both short- and long-term—should have a set deadline by which you wish to achieve them. Human beings are less likely to procrastinate when faced with a target date by which we want to accomplish a specific goal.

Not only should a nutrition and health goal be timely, the goal should also be sustainable and life-enhancing. For instance, fad diets deliver results quickly, but are not sustainable nutrition practices. Stay clear of any diet that claims to help you lose 10 pounds in one week! If your goal is fat loss, aim for losing roughly a pound a week.

Not only should a nutrition and health goal be timely, the goal should also be sustainable and life-enhancing.

Be real with yourself. Changes in body composition take time. You can’t expect to lose five percent of your body fat or put on five pounds of muscle in one month. Fad diets and quick fixes fail to develop the knowledge or skill set needed for long-term dietary compliance.

Transforming your body won’t happen overnight. You are making a positive change to your lifestyle, so consider a more feasible nutritional approach—such as flexible dieting —to meet your goals.

Get “SMART!”

As you can see, all the components of the SMART method build on one another. You need to harness all five to be successful. In addition to using the SMART method when establishing fitness and nutrition goals, remember to take ownership and accountability.

You have control over the outcome you want. The journey of achieving a goal is always a fun ride. You will have obstacles. You will have small wins. You will have setbacks. And you will have moments of pure bliss. Learn to fall in love with the process. Enjoy the ride, put in the work, and the results will follow.

Reference

1. Norcross, J. C., Mrykalo, M. S., & Blagys, M. D. (2002). Auld lang Syne: Success predictors, change processes, and self?reported outcomes of New Year’s resolvers and nonresolvers. Journal of Clinical Psychology, 58(4), 397-405.

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Set ""SMART"" Nutrition And Fitness Goals In 2015!