VIDEO: Transform your Fitness with David McCabe - Week 3

Aim for the target

I hope you were inspired by last week’s column and found time in your weekly schedule to do a workout that you enjoy. This week I’m going to help you set goals. These will act like milestones on your journey to transforming your body. Goal setting is simpler than you might imagine. My approach is to think S.M.A.R.T.

Specifics – Ask yourself, what exactly are you hoping to achieve? Instead of a broad goal like, ‘I want to get in shape’, be more specific. ‘I want to lose 10 pounds’- a more focused goal. You can monitor your progress and seeing the weight coming off will act as a great motivator to keep you on track to reach your goal.

Measurable – In order to track your progress, goals need to be quantifiable. Saying, ‘I’ll just eat less’ is too vague. You may not realise how much you are eating, especially if you have a tendency to nibble on leftovers.  Deciding to train 3 times a week and cut out sweet things is a clearer more defined approach.

Attainable – Set realistic goals. You may be able to lose the weight by fasting – but it’s not healthy, your body needs food to function. It is more realistic and better for your body to set a target for yourself to eat 3 balanced meals per day, and to snack on fruit and nuts while training. It took time to gain the weight and it will take time to lose it. If you put yourself under pressure to lose the weight too quickly you are only setting yourself up for disappointment.

Relevant – How does your training relate to your schedule and your overall target? Can you sustain your new regime as part of a long-term lifestyle change? Are there any upcoming events or issues that could de-rail your goals? Do you have a booze-fuelled stag or hen party with friends soon? Or is there going to be a family celebration where the temptation of cakes and desserts might prove too much to resist? Plan in advance how you will overcome these difficulties.

Time – Setting deadlines to achieve your goals helps to keep you on track. Focusing on a particular date by which you want to reach your target will prevent distractions from hindering your progress. For example, if you give yourself 30 days to lose 10 pounds and develop healthy eating habits – you will have laid the groundwork to make it easier to continue with your new lifestyle for the future.

This is not only S.M.A.R.T. but necessary so you set sensible, realistic goals. It will be the difference between your success and your failure. So, set yourself a goal and transform your body!

Next week we’ll look at choosing the best place for you to exercise. Until then, use the S.M.A.R.T. system to set your new lifestyle goals and transform your body!

Have a look at this week’s video #3 (below), and try my recipe for 2-minute cookies. Well done to Linda Ledwith, this week’s Transformer of the Week, you can see her before & after photos on www.transformfitness.ie , find us on Facebook or follow us on Twitter @TransformFitPT for more updates. Before making any changes to your diet, taking supplements or embarking on an exercise regime always consult your doctor.

“Being challenged in life is inevitable, being defeated is optional”- Roger Crawford

Week Three Video

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