Goal Setting 101

Image Credit: Eddi 07(OFF)

Goal setting is the process in which we set specific and measurable objectives we’d like to achieve.  Some people find discomfort in the process of setting goals simply because they are unsure of where they’d like to be or because they see the entire process as being overly complex or even frightening.

As an athlete growing up, I became very familiar with the whole goal setting process.  There is a formula and in simple terms, it goes like this; decide what you want, determine the steps it will take to get there and go to work.

While I imply that it’s a simple process, people are still failing to reach their goals.  They don’t fail because they suck at life; they fail because they don’t set themselves up for success.

Everything initially starts in your mind and once you decide what you wish to accomplish, the only barrier between you and your goal is usually just some time and good, old fashioned hard work.

I will use fitness examples to illustrate my point but keep in mind this advice can be applied to any area of your life.  Let us take a look at the entire process.

Time Is Not On Your Side

You are always losing time, therefore all goals should have a measurable time frame.  Actually, this is a must because without some sort of deadline (even if it’s flexible), there is no way to measure progress.

Most of those who set a goal without some sort of time limit are usually the people who never get anything done.  Without a specific time frame to focus on, our work is often compromised and even neglected as procrastination and despair set in.

We cannot let our lack of proper planning sabotage our success.

Long-Term and Short-Term

All goals should be grouped into one or the other category.  However you define the categories is completely subjective.  For me, long-term goals are what you want to accomplish in one, five, and ten years while short-term goals are what you’d like to achieve in less than a year.

An example of a short-term goal might be to ‘get ripped´ in 3 months for your vacation at the beach or to add 50lbs to your one rep squat max before the year’s end.

Long-term examples might consist of reaching one’s genetic potential or getting a pro card in one of the popular bodybuilding federations.  Another example would be to reach a level of satisfaction with one’s physique and move to long-term maintenance.

The Problem – Why We Often Fail

I would say the main reason people fail to achieve their goals is due to unrealistic expectations.

This first scenario is god-awful.  Just picture it.

16 year old Johnny picks up his first bodybuilding magazine and thinks to himself “I want to look like Mike Mentzer by the end of summer!”  Lo and behold, he’s just another young sucker falling victim to the shoddy marketing.  Later that week, we can find him spending all of his allowance at the local supplement market on a bunch of useless crap and it’s only because he saw the mass monsters holding a tub of (whatever they’re selling this week) in one hand on the cover of the silly comic book magazine.

So, the kid lifts all summer, makes some decent gains in strength and body weight but is mad at the world because he doesn’t look like Mike M.  Sorry kid; you’re expectations are a far cry from anything realistic in such a short time frame.

Then we have the lady who aspires to be a figure competitor.  She’s done her research, picked a show and has all her ducks in a row.  She’s fairly lean, well built and absolutely beautiful.  She’s never done this before so she decides to hire a coach; smart move.  After the initial assessment, her coach says, “you are lovely and in great shape but there is no way that you will be stage-ready in 6 weeks.  We need at least 12 weeks to get you into peak condition.”

Disappointed and frustrated, she accepts the advice but only wishes she’d gotten started sooner.

While both of their goals are definitely attainable, it’s clear that each particular goal will require more time and patience than they first imagined.

Perception and Approach

Your perception and approach are the most important factors when pursuing any goal you want to accomplish.

The first part is how you perceive your goals and aspirations.  If you don’t believe you can achieve something, why go after it?  If your goal is to become a renowned power lifter but you can’t picture it actually happening, how can you ever expect to realize your goal?

If you cannot see yourself being successful and attaining what you set out to accomplish, you’re dead in your tracks.  You must always believe you can achieve whatever task you put your hand to.

The second part is your approach.  Without a sound approach, you’ll likely never get to where you aspire to be.  Your explicit goal may be to run a 4 minute mile but you’re never running; most of your time is spent training in the weight room.  Why?  Your approach is all wrong and if you want that 4 minute mile, you better get to the trails.

Goal Setting – How to Make it Work for You

Finally, the how-to part of setting and reaching your goals.

There are 5 steps.  Each one is equally important; therefore you should not leave any out.

1. The Objective – First, you must decide what it is you wish to accomplish.  Maybe it’s to deadlift 3x your body weight in pounds.  Perhaps you want to step on stage for your first bodybuilding show.  Maybe you want to compete in a triathlon.  Whatever your goal, it must be specific.  KNOW WHAT YOU WANT!
2. Write It Down – Writing down your goals brings them to life; it gives them sentiment.  It also serves as a reminder when you start losing focus.  Write what you want to accomplish and exactly how you want to do it.  Get deep into your psyche about how bad you want to succeed and make a commitment.
3. Point Out Obstacles – Figure out what you don’t know and what you need to learn.  Decide what might hold you back during your pursuits and then decide how you will deal with such issues.  Hire a coach if it will help you progress at a faster rate.
4. Develop Your Plan – Now, we’re writing again.  Write your main objective down and then work backwards until you arrive at your current state.  Break it up into manageable chunks.  List the activities required each day to reach your goal and set some priorities.  Determine the time frame in which you want to accomplish the goal and stick to it.  Write down the smaller objectives you need to accomplish along the way to ensure you are moving in the right direction.  You must plan your approach if you wish to succeed.  For more info, check out Planning is Good, Doing is Better.
5. Remain Objective – This is, by far, one of the most important parts of this equation.  As I’ve said over and over again, you must realize that no one is perfect.  You are human and life will eventually get in the way.  Give yourself room to breathe, accept dust off insignificant shortcomings and keep forging onward.

A Bit More – How I Do It

As for this part, I am most passionate.  This is specifically for all of those who are setting physique-related goals this New Year.  I want you to remember that the muscle building and fat loss process is always slower than we’d like.

So, when you set these goals to get jacked or to be super ripped, instead of setting a certain deadline like “I must be 7.984% body fat by May 16^th at 10:58 AM after my post workout shake or I’ll hang myself”, just set your sights on achieving that certain look with a loose time frame in mind or no time frame at all.  Simply set your sights on getting bigger, stronger, leaner, etc. over time and use weekly or monthly markers to gauge progress.

I’ve found that when we set rigid deadlines on aesthetic goals, we often sabotage ourselves for sake of reaching a goal instead of doing it correctly and most optimally.  I do understand we have photo shoots, adult films, bodybuilding shows and other obligations we must tend to, so the deadlines are sometimes necessary, but if you can avoid the rigidity, by all means!

For example, instead of setting a goal to bench 2x your body weight in pounds by the end of the year, just decide it’s what you’re going to accomplish no matter what it takes.  It may take you a year or two years.  The only thing that matters is your decision to make it happen.  As long as you have the drive and will to work for it, it’s going to happen.

This goes for any goal, really; all you must do is set out to make it happen.  Persist and never give in.

How about you?  How do you go about goal setting?

Tagged as: Goal Setting