• IFBB April 2010


• Gym and Beach Photoshoot

• Slower metabolism


• Craving for sweets


• Depression


• Sore back


• Two kilos of unwanted weight

Finding motivation to train or stick with exercise on a regular basis isn't always easy. Demanding schedules, burn-out, and illness are just a few of the things that may interrupt your fitness routine. However, sometimes motivation can be found by following a very simple formula. Goal setting based upon the S.M.A.R.T. approach, is a simple technique that provides structure for your training program. Many everyday athletes and trainers successfully use this formula to set both short and long-term training goals.

The S.M.A.R.T. principle

• Set Specific Goals. Research shows that specific goals are the most motivating. A specific goal is to increase your bench press by 15kgs within 6 months. Many people just say they want to get bigger. This goal is far too general to really motivate you in your training.
  
  
  
  


• Set Measurable Goals. Simply saying that you want to get bigger is not enough detail. You need to be able to chart and document progress toward your goal. One way to measure your progress is to document your performance at set intervals. In the above example you may want to monitor your weight increase once a month so you have a good measurement.
  
  
  
  


• Set Adjustable Goals. This means your goals are flexible enough to accommodate unexpected challenges without becoming obsolete. An injury may force your to modify your goal. If you goal is to squat and you are injured, you may need to change your goal to do leg press for high reps. An injury doesn't need to mean you abandon all your plans. At the same time, you may find you are progressing quickly and need to raise your goal.
  
  
  
  


• Set Action-Oriented Goals Another important aspect of goal-setting to to keep them focused on personal action. Don't forget to consider not only what you want to achieve, but how you plan to acieve it.

• Set Realistic Goals. Start where you are, and increase your goals accordingly. If you haven't ever benches press it's probably not a wise goal to say you want to bench press 100kgs. While that may be your long-term goal, in the short-term you may want to shoot for the 30-40kgs on the way to yourgoal. This sort of progression is healthy and realistic. Also, keep in mind that as you become more and more fit and near your full potential the room for continued improvement gets smaller. Similarly, if your goals are too simple, you won't feel much satisfaction by attaining them. Only you truly know what is realistic for you.
  
  
  
  


• Set Time-based Goals. Look again at first example: increase your bench press by 15kgs within 6 months. This is specific and time-based. Without a time line there is a tendency to procrastinate or get bored. You may also need to set interim goals with shorter timelines to keep you on track.  In general, goals that stretch out beyond 6 months are too long to keep you interested and motivated. Try to re-evaluate your goals every 2-3 months.
  
  Goal setting is an Art as well asa science, but if you make sure your goals follow the S.M.A.R.T. formula, you will find you are more likely to stay motivated and reach goal after goal. 
  
  

SO GO FOR IT 

• just say no thank you!


• remember that when you are full stop!


• Put on your plate quantities that you know will satisfy you, not explode you!


• You don`t want your fat jeans to become your regular fitting jeans!


• You know how much hard work you have put in all year to look this good!