Tag Archive: time

Photo Credit (15 January 2008)

Rome wasn’t built in a day, and you won’t be either.

There is a recurring pattern that I find in my life, and it’s that I expect a lot out of myself in a little amount of time.  I know this is the current theme in our culture where we want something, and we want it now.  I take this concept and apply it to myself.  When I’m learning how to draw, if I don’t get it on the first picture, then I figure I’ll never get it.  If I make a mistake at my job (I’m a physical therapy assistant), then I feel like I know nothing about what I do (even though I was the top of my class).  I expect to do everything perfectly the first time and give myself no room for error.  The main thing I forget is that things take time. Continue reading

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