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Fit Tip: Set Specific and Attainable Goals

Whether you're looking to lose weight, maintain your weight, lower your blood pressure, tone your muscles, or increase your energy, you've got to create a specific goal. Having a goal helps you focus your work so you can make the changes you want.

When setting a goal, make sure that it's challenging enough to make you work hard, but not so difficult that you give up before really giving it a shot. Set yourself an attainable goal that you believe you can achieve, and remember that you don't have to reach it immediately.

Here are some ideas:

  • Work out a certain number of times a week.
  • Exercise at a certain time every time you work out.
  • Exercise for a certain amount of time.
  • Increase your speed.
  • Take 10,000 steps a day.
  • Exercise for a certain distance.
  • Lift a certain amount of weight.
  • Eat five servings of fruits and veggies daily.
  • Try something new each week.

These are just some general ideas for goals, but you want to choose something that's personal and specific enough for your needs and lifestyle. Choose one or more goals, and write them down or tell all your friends so they become tangible. Your goal can be something you set out to reach once a day or once a week, or it could be a long-term goal that takes several months to achieve. Be sure to set a challenging yet realistic goal, so you're more l likely to succeed and will feel proud when you do.


insanitypepper insanitypepper 9 years
I have a weekly goal of burning 2,000 calories through my workouts.
melda melda 9 years
i will read this post tonight i think it's useful though i don't have time right now
tuliprush tuliprush 9 years
This is a good post. My goal for the past few months has been a specific weight that I want to weigh by the end of the month. I found I was either way overshooting that number, or not even coming close, both leaving me confused. I like the goal of just working out say 4 days a week. Definitely a good goal to meet!
aimeeb aimeeb 9 years
Simple but very effective tips to rememeber...
elle86 elle86 9 years
Good post. It's hard to stay motivated sometimes, especially in comparison with others - i.e., celebs can look so fab so fast. But I just have to keep in mind they have nutritionists, trainers, etc.... and I struggle to pay rent! ;)
wackdoodle wackdoodle 9 years
Let's see my goals this week were: cancel my gym membership - DONE Keep hope that my C-spine & brain MRI shows no spinal or brain lesions or tumors - unknown on that I'll just keep pretending everything is cool. Walk another 10,000 steps tonight - did 14,000 yesterday til I get physically ill and nearly passed out from dizziness. Try not to pass put from incredible migraine and spinal pain. Whew goals do work. Long term goal - join Bar Method once doctor give the all clear.
bbvFAN112 bbvFAN112 9 years
Im only 14 and very intrested in exercise.......but i also get stressed out real easy...and when im doin running i really don't know what to do so i give up ,so i think i mite try this it mite really help!Thanks bye!!
mtiger mtiger 9 years
I need to try to do this, too. I want to lose like 35 pounds, and I've been trying to work out 6 days a week for an hour, but this is too much for me. Then, I miss a day and get discouraged. So I need to just shoot for 30 minutes, 3 days a week...and then anything extra is a bonus!
Spectra Spectra 9 years
I need to set more goals for flexibility. I tend to neglect that part of my fitness and I think if I try to add a little flexibility work per week, I may be able to get a bit more limber.
Renees3 Renees3 9 years
This is a great post for me. I'm SO unmotivated lately but also SO unhappy with myself. I just need to take things one step at a time instead of thinking I can jump in a do everything.
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