Category: Goals

Goal-Setting for Health and Fitness

After a firm understanding of how to achieve health and fitness is attained, one must then progress to being able to translate that understanding into a plan of action by setting and achieving goals.  The following are a few goal-setting guidelines.

1. The goal must be specific and objective.

There is no way around this.  An ambiguous goal will always stay an ethereal concept that cannot be tangibly reached.  As a result, you can never truly tell if you have achieved it or not.  Your goal must be something that a hundred people can look at and all agree that it has been done.  This means that “get in better shape”, while admirable, is too vague to be of much use.  However, “lose three inches around my waist” is specific and objective.  Every person who sees that you wrote in your journal that your waist was 40 inches in January and now it’s 37 inches in April can see that you have actually lost three inches around your waist.

This also means that in order to understand if you have truly achieved your goal, you must be making some sort of record.  Measuring your waist and writing it down on your calendar/journal/computer will only take a few minutes.  Find a way to be sure that you know what you want to achieve and that you can measure how far you’ve come in an objective manner.

2. The goal must be realistic.

Unfortunately, marketers of many health products tell us that if we don’t lose twenty pounds in the first month, we’re doing something wrong.  The truth of the matter is that according to Mayo Clinic and the AND, a weight loss of one to two pounds a week is optimal.  This is because you have to burn 3,500 calories in order to burn a pound of fat.  That means that in order to lose one pound of fat a week, you have to somehow be burning 500 calories more per day than you eat.  So, if you do the math, that’s 1,000 calories per day if you want to lose two pounds of fat in a week.  If any weight is lost in excess of that, it’s likely to be carbohydrate stores in the body, water weight, or muscle mass.  Because of that, any attempt at weight loss should never exceed two pounds of fat loss per week. Continue reading


Everyone should have a “biggest cheerleader” in their life.  Having a support group is known to bring about the greatest success.  That is why weight watchers is so successful.  It’s not because they have the best diet or the most science, but because they have the greatest support group system.

I’m so blessed to have quite a few cheerleaders in my life.  One of the biggest and daily cheerleader is my husband.  He has encouraged me from the day we met.  He sings songs about me, always tells me how smart I am, tells me I’m beautiful, encourages me in every idea that I throw out.  He is the ideal cheerleader and I hope that everyone in the world has a cheerleader as great as mine.

I wish that everyone could have such a perfect person to cheer them on, but what I wish for more is that you were your ideal cheerleader, your biggest fan.  I wish that you would think the world of yourself and value your thoughts and opinions.  I want you to think of great adjectives to describe yourself and to call yourself beautiful, inside and out.  Reality is, we should be our biggest fans.  There is always going to be that person out there that is going to encourage you when you need it and say the words you need to hear, but you need to hear and believe them from yourself.  Have some confidence.  Do things others think you can’t.  Take the route less taken.  Be ambitious.  Why not?  Failure is only a perception.  It’s only failure when you believe it is such and give up. Continue reading

Aside from my consistent reading about health and fitness, I’m also a major economics, psychology, philosophy, cosmology and theology junkie.  I just enjoy thinking about things.

I think that in all of these subjects, one issue comes up repeatedly.  This issue is embracing reality.

For some reason, we have a strong propensity to attempt to create our own reality.  We develop an idea of how we believe something should be and then we develop our ideas based upon what we believe should exist.

For example, later in high school and in early college, I believed that the Christian church should look like the one in Acts.  As a result of that belief, I neglected reality and chose to attempt to create my own reality wherein the church in Acts exists in the current.  In this skewed viewpoint, I thought it was intelligent to pursue God’s will how the apostles in the the book of Acts often did…. through casting lots, prophecies, dreams, and visions. Continue reading

2012 Long-Term Physique Goal

Steve Cook. IFBB Men's Physique Competitor

I’ve been thinking a lot recently about what the heck my goals are.  For my next long-term goal, I want to look like this guy:

He’s 6’1”, and he weighed 205lbs with 4% bodyfat when the picture of him was taken that I thought was awesome.  Frankly, I don’t want to be 4% body fat.  I’ve gotten down to 4.8%, and it’s not much fun.  Now, I want to figure out how his lean body mass compares to mine adjusted for our height difference.

First, I need to adjust for his height since I’m only 5’10”.  I need to account for the weight of three extra inches.  From what I’ve read, there’s no clear way to determine exactly how much weight each inch should account for.  I’ve heard anywhere from 5lbs to 10lbs.  I’ll go with the conservative aim of 5lbs.

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“Life by the yard is hard, but life by the inch is a cinch!”

Goal setting is tough.  It’s no wonder we all have so much trouble achieving long-term goals.

For myself, the hardest part of achieving big goals is being able to break them down into small goals.

For example, my new long-term goal is to gain 10 pounds of muscle and lose 3 pounds of fat (I’ll update on how I chose that goal later).  Those of us who have tried gaining muscle have come to find that it’s a fairly difficult endeavor….  Especially when it’s combined with losing fat.

So, I’ve set out my plan of trying to gain one pound of muscle per month.  I’ve done this before while gaining fat with it too, but it will be much harder when trying not to gain fat as well.

The critical issue behind all of this is how I approach this new-found goal of gaining ten pounds of muscle and losing three pounds of fat.  Regardless of how I look at it, it’s a big goal.  Realistically, it will probably take me a little over a year.

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Tyler’s Goals. Feb 12 – 18, 2012

Week of February 12 – 18, 2012

Well, after our first week of having the website up, I went back and read some of what I had written before about what I wanted the website to be.  One key thing that I wrote was that I wanted “to teach people how to achieve goals by showing my own goals and their achievement”.  So, although it somewhat scares me to do so, I’m going to be sharing my own health and fitness goals.  Based on my own track record, I’m very confident that I’ll fail on a lot of these…..  Which is a large part of the reason to share them anyway.  It’s just to show that no one is going to achieve their goals 100% of the time, but that what separates those who eventually achieve their goals from those that never do is the virtue of persistence and the ability to learn from your failures.

I’ve gotten way too relaxed on the aspect of goal-setting recently.  Honestly, I used to be really good at it, but then reality set in.  I more or less had a nice slap in the face from Uncle Logic, and he brought me down for size. Continue reading