How To set your Fitness Goals ?

Most people have an ideal body image in their minds. Yet it often remains a dream. Unfortunately, many people who actively pursue their goals give up after a few weeks or months. Fortunately, this can also be done differently. In this article, you can read how to set a realistic fitness goals that will keep you motivated.

Why it is hard to change habits?

Many people start working on their health without a clear goal in mind. Getting fitter and healthier are two broad concepts that can differ for each person. People often do not think carefully about what actions they need to take to achieve specific goals, and then it remains with a vague goal such as: ‘oh, I want to get fitter.

Losing 5 kilos within a week or building 10 kilos of extra muscle mass in 3 months is not realistic. This takes time and energy. Consistency in training and eating. So how do you know what works for you? Which goals are realistic? Setting health and fitness goals can help make your efforts measurable. In the long run, you will know what works and what doesn’t, and this ensures that you maintain your focus and can continue to improve yourself.

Set fitness goals

Are you motivated enough to achieve the body you want? When you are willing to put in enough time and energy, you must set goals and commit yourself fully to attaining those goals. Knowledge about nutrition and training alone is not enough. You will have to put it into practice. Once your goals are in your subconscious, they make you take action.


How do I set a goal?

Ambitious and achievable goals ensure that you motivate yourself to exercise and eat healthy to achieve your goal. Target too easy or too low? Then you will also make little effort to accomplish this. How did that happen? This is in your subconscious. Positively or negatively, you will show behavior related to the goal. Lose 1 kilo in a whole year? You can do that in one month, so you are not committed to the plan for the first 11 months. So challenge yourself with an ambitious goal.

If you want to gain weight, you must decide to gain weight. The thoughts alone make you take action to eat more than you burn. You will have to create a calorie surplus. The views alone do not make you gain weight automatically, but they make you adopt behavior that makes you gain weight. Mentally you will have to be ready to push the body in the right direction.

It is essential that your subconscious absorbs positive thoughts and eliminates negative thoughts. Make sure your focus is on what you want to achieve and not on what you want to avoid. You control your thoughts and not the other way around. When you have positive reviews, your subconscious mind will absorb them and be positive. When a wrong view comes to mind, immediately turn it into a good one. Not: ‘I don’t know whether I will succeed,’ but: ‘I will succeed’!

Specific and measurable goals

Before diving into the gym , it is important to set your specific and measurable goal. What often happens is that people aim to ‘get slimmer’ or ‘become more muscular.’ Very nice, but not clear enough. You can’t measure it either. Because if you say in six months ‘I have gained some muscle,’ how much mass have you gained? What about your fat percentage? Circumference in centimeters?


It doesn’t have to be precise, but a goal like gaining 4 kilos of muscle mass in one year with a fat percentage of 12% is much more specific. You know exactly how many kilos you want to gain and what fat share you aim for. In addition, you can also subdivide this into sub-goals, for example, 1 kilo per quarter.

So you have to be able to measure progress. The mirror and scale can be an excellent tools to check whether you are on the right track. However, in some cases, a scale is less critical because the feeling of fit and a better appearance is more important than the number of kilos. Are they measuring fat percentage? Then use a skin fold meter.

Set the bar high

People sometimes say, ‘don’t set the bar too high for yourself. If you want average results and want to work with them in a limited way, you should do that. This has nothing to do with the opinions of others or setting realistic goals. What matters is that you want to achieve your goals. It is much more motivating when you fight for something challenging; the reward is more significant when you reach the goal.

Setting a ‘big goal’ can be exciting, but that’s the right thing to do. You will then work harder. Visualize what you look like after reaching your goal. While there are limits to what you can achieve, you can get the most out of it by thinking big. So don’t think, ‘can I achieve this goal?, but: ‘how can I achieve this goal and what is needed?’

Don’t be fooled by advertisements

Advertisements and various magazines are misleading. Become a muscular god in 8 weeks or lose 10 kilos in 7 days? Friendly and nice, but forget these kinds of promises. Men on covers and slim women in magazines have worked hard to achieve their ideal physique. Years of hard training and healthy eating precede this. They don’t use magic pills or miraculous diets, and they are paid to promote a product to increase brand awareness and sales.

Also, don’t compare their physique to yours. Use it as motivation, but becoming a replica of someone else is unrealistic. First, everybody works differently (genetically determined), and everyone has a different lifestyle. And your goals must fit into your lifestyle. Big plans are great, but be realistic about what you want to achieve.

Short and long term goals

Once you set goals, you should not write down one goal but several sub-goals that lead to the ultimate goal. So you split the long-term goal into short-term goals. This process looks like this:

  • Ultimate long-term goal
  • Goal per quarter
  • Monthly plan (measure fat percentage)
  • Weekly targets (weighting)
  • Daily goals (learning new habits)
  • Cohesive goal (the goal of becoming the best version of yourself)

Your long-term goal is what you ultimately want to achieve. What do you want to look like? It’s your goal, so don’t be influenced by others! Quarterly or annual goals are long-term oriented. Monthly, weekly and daily goals are short-term focused and ideal for determining if you are on the right track towards the ultimate goal.

In the short term, you are also better able to make adjustments. For example, you can aim to lose 0.5 kilos weekly and then measure your fat percentage once a month with a skinfold meter. If the results are good, then you are on the right track. Otherwise, you have to adjust things to achieve your goals still. Daily habits are essential to stimulate behavior, such as regular training moments, eating less saturated fat, smaller meals spread throughout the day, positive thinking, etc.

Challenge yourself! Make sure you become the best version of yourself.

Focus on your primary goal

If goals work against each other, it is impossible to achieve them. If you want to build 5 kilos of muscle mass and lose weight simultaneously, this is not feasible. At least not at the same time. It’s up to you to determine what your main goal is. Then focus on that! Once you have reached this goal, you can set a new goal.

Repetition is the key to success

Maybe a bit abstract, but it works if you repeat your goals several times. Your subconscious mind works best when your dreams are recorded repeatedly. The goal should be continuously in your mind to subconsciously work on those goals. Write down your goals and put the paper in a place where you can view it often. For example, in your wallet, on your bedside table, above the bed, or on the fridge. Prefer digital? Then set it as wallpaper on your smartphone and read through your goals at least twice a day. Repetition is the key to success!

In addition, believe in your goals. This also means that, despite setbacks, you think that you will achieve your goal. Visualize that you have already achieved your goal and act as if you already have the body you want. Are you kidding yourself then? No, because it generates self-confidence to achieve the goal. Believe in it no matter what. If you read through your goals and have doubts, you will not reach them.

Visualize as if you have already achieved your goals

The brain thinks in images. If you have a clear picture in your head of what you want to achieve, it will be more easily absorbed by your subconscious. It works more profoundly than just reading your goals. Try to do this when you are relaxed because it is easier to pass those images on to your subconscious.

Reward yourself

If you have adhered to your rules of conduct, then reward yourself. For example, go out for a day or have a ‘cheat meal.’ Monitoring your results will help you avoid a breakdown.

Is goal setting always effective?

Not everyone is optimistic about goal setting. Most criticism comes from the point that some people become insecure and suffer from performance anxiety. We have to comment here: it makes a difference whether someone compares himself with others or himself. Also, be aware that failure is not a bad thing. It’s good to learn from this and get better. With strength training, you also have to deal with muscle failure! Without muscle failure, you will not make any progress, and the muscles will receive few stimuli.

The balance between process and outcome

In addition, it is essential to maintain a balance between the process, outcome, and performance goals. Many people who start exercising are too focused on outcome goals. While building muscle mass is a long-term project and, therefore, a process in which the outcome is less important in the beginning. Through process goals, focus your attention on the skills you can develop and the associated behaviors to achieve the ultimate goal.