How To Set Fitness Resolutions That Actually Work
It's that time again: Time to talk about New Year's Resolutions.
But first, I have a short confession: I used to be a bit of a self-help junkie.
I bought all the books.
Wrote out my goals.
Even said my daily affirmations.
Yeah, I followed all that mainstream "rah-rah" advice.
My results? MASSIVE failure.
So it took me a few years to figure out the truth about setting goals and setting resolutions.
But once I cracked the code, so to speak, my results have been a lot more consistent.
So before you set any resolutions for 2011, pay close attention to these tips: #1) Do NOT confuse "Goals" with "Desired Outcomes.
" This is probably the biggest mistake I see people make when it comes to resolutions and goals.
Let me illustrate: If you want to lose 20 pounds in 8 weeks, you might think that's your goal...
but it's actually your desired outcome.
Because you really can't control whether or not you lose 20 pounds in 8 weeks.
You might lose 19.
5 lbs in 8 weeks...
or you might end up losing 25 pounds.
That part is outside of your control.
But you CAN control the daily actions you take in pursuit of that desired outcome.
You CAN control whether or not you exercise every day, whether or not you ate clean for the day and whether or not you made it the gym.
If you focus on those daily actions, your desired outcome will take care of itself.
Another example: If you currently make 50 grand a year, and you want to make 100 grand a year - that's a desired outcome.
Whether you actually make 100 grand per year is outside of your control.
But you can control your daily actions - asking your boss for a raise, starting your own business, etc.
So long story short, center your goals around action items that YOU can accomplish and your long term desired outcomes will take care of themselves.
#2) Pick something to do daily.
If you want to dramatically change your life in the fastest way possible, pick a resolution that demands you take daily action.
For example, resolve to eat at least one handful of green veggies every single day or meditate for at least 5 minutes every single day.
These types of resolutions that require daily action will change your life faster than a resolution that only involves action on weekly or monthly basis.
#3) Track progress on paper.
Get a sheet of graph paper and block out 365 squares - one for each day of the year.
Post it somewhere visible and fill in a box every day you fulfill your daily action towards your resolution.
By keeping a record with paper and ink, your chances of success increase.
You'll become practically addicted to filling in those squares and the positive feedback will drive you to new levels of consistency.
#4) Shut up.
Most of the major self-help gurus want you to tell others about your goals.
But in my experience, this doesn't work.
There is power in silence and secrecy.
Keep your goals to yourself and reveal them only after you've achieved your desired outcomes.
There's actually a method to this madness: Long ago, I heard about a screenwriter who refused to ever talk about a script he was working on until he was finished.
He reasoned that the story inside him was dying to get out.
And if he stayed silent, he forced himself to release the story by putting in on paper.
But if he talked about the story, he found his motivation vanished and he no longer has the necessary fire to get the script done.
Goals and resolutions work the same way.
If you work towards your desired outcome slowly and silently, your willpower will build.
But if you tell others what you're doing, you'll often lose all motivation for accomplishing your desired outcome.
Oh, and here's one more tip: Getting in better shape, losing that excess body fat or increasing your strength should always be one of your top resolutions? Why? Well I've found that the better/fitter/stronger you feel, the easier everything else is in life.
It's weird: You wouldn't think accomplishing a goal of knocking out chin-ups with 100 pounds tied to your waist would have impact on other areas of your life, but I've found that achieving your fitness goals makes your other resolutions fall into place almost automatically.
But first, I have a short confession: I used to be a bit of a self-help junkie.
I bought all the books.
Wrote out my goals.
Even said my daily affirmations.
Yeah, I followed all that mainstream "rah-rah" advice.
My results? MASSIVE failure.
So it took me a few years to figure out the truth about setting goals and setting resolutions.
But once I cracked the code, so to speak, my results have been a lot more consistent.
So before you set any resolutions for 2011, pay close attention to these tips: #1) Do NOT confuse "Goals" with "Desired Outcomes.
" This is probably the biggest mistake I see people make when it comes to resolutions and goals.
Let me illustrate: If you want to lose 20 pounds in 8 weeks, you might think that's your goal...
but it's actually your desired outcome.
Because you really can't control whether or not you lose 20 pounds in 8 weeks.
You might lose 19.
5 lbs in 8 weeks...
or you might end up losing 25 pounds.
That part is outside of your control.
But you CAN control the daily actions you take in pursuit of that desired outcome.
You CAN control whether or not you exercise every day, whether or not you ate clean for the day and whether or not you made it the gym.
If you focus on those daily actions, your desired outcome will take care of itself.
Another example: If you currently make 50 grand a year, and you want to make 100 grand a year - that's a desired outcome.
Whether you actually make 100 grand per year is outside of your control.
But you can control your daily actions - asking your boss for a raise, starting your own business, etc.
So long story short, center your goals around action items that YOU can accomplish and your long term desired outcomes will take care of themselves.
#2) Pick something to do daily.
If you want to dramatically change your life in the fastest way possible, pick a resolution that demands you take daily action.
For example, resolve to eat at least one handful of green veggies every single day or meditate for at least 5 minutes every single day.
These types of resolutions that require daily action will change your life faster than a resolution that only involves action on weekly or monthly basis.
#3) Track progress on paper.
Get a sheet of graph paper and block out 365 squares - one for each day of the year.
Post it somewhere visible and fill in a box every day you fulfill your daily action towards your resolution.
By keeping a record with paper and ink, your chances of success increase.
You'll become practically addicted to filling in those squares and the positive feedback will drive you to new levels of consistency.
#4) Shut up.
Most of the major self-help gurus want you to tell others about your goals.
But in my experience, this doesn't work.
There is power in silence and secrecy.
Keep your goals to yourself and reveal them only after you've achieved your desired outcomes.
There's actually a method to this madness: Long ago, I heard about a screenwriter who refused to ever talk about a script he was working on until he was finished.
He reasoned that the story inside him was dying to get out.
And if he stayed silent, he forced himself to release the story by putting in on paper.
But if he talked about the story, he found his motivation vanished and he no longer has the necessary fire to get the script done.
Goals and resolutions work the same way.
If you work towards your desired outcome slowly and silently, your willpower will build.
But if you tell others what you're doing, you'll often lose all motivation for accomplishing your desired outcome.
Oh, and here's one more tip: Getting in better shape, losing that excess body fat or increasing your strength should always be one of your top resolutions? Why? Well I've found that the better/fitter/stronger you feel, the easier everything else is in life.
It's weird: You wouldn't think accomplishing a goal of knocking out chin-ups with 100 pounds tied to your waist would have impact on other areas of your life, but I've found that achieving your fitness goals makes your other resolutions fall into place almost automatically.
