Goals, goals, goals.
Most people have them, but have no idea how to achieve them.
If you are someone who doesn’t have a clear set of goals, then you should sit down and think of a few.
There are many different kinds of goals and if you search the internet you will find dozens of different types and categories of goals.
We don’t want goals to be confusing so we will focus on the two main goal types; long-term and short-term goals.
Long-term goals are things that you want to accomplish in the not so near future. They require time and planning and are not something that you can achieve this week, month or even year. Long-term goals usually take at least one year or more to accomplish.
Opposite of long-term goals are short-term goals. These are goals that you want to achieve in the near future; this week, month or year.
Aside from the different types of goals are different categories of goals. You can have financial goals, relationship goals, fitness goals and more. I’m sure you can guess what kind of goals I am going to talk about.
Before I move on I want to mention that you shouldn’t have too many goals going at the same time. Some people will say no more than 3 goals at once, while others will say up to 7 and everywhere in-between. It’s up to you how much you think you can handle, but you don’t want to overwhelm yourself.
If you really want to make progress with your fitness then you have to set goals! SMART goals are the best (Specific, Measurable, Realistic, and Time-bound.)
Saying that you want to back squat 300lbs by the end of the year when your current PR is 200lbs or saying that you want to RX Fran, but are unable to do even one strict pull-up are not very realistic goals.
Goals need to be achievable in the time frame that you give yourself or you will end up getting discouraged and will fall off the wagon.
If you are not sure what some realistic goals are for you, then talk to a coach. We can help you decide on good, achievable goals for you personally.
This biggest mistake I see with goals, and the main point that I really want to get through to everyone reading this is to focus on the process, not the outcome. Another way to say it is to focus on the journey, not the destination. But what the heck does that even mean?
Let’s say your goal is to link together kipping pull-ups, but right now you struggle with strict pull-ups.
Don’t come into the gym every day, jump up on the rig and try to do kipping pull-ups, this is not going to help you.
It’s my general rule of thumb that you should be able to do 5 strict pull-ups before even attempting kipping pull-ups.
So, you might make kipping pull-ups a long-term goal while making strict pull-ups a short-term goal.
Still, you don’t want to focus on strict pull-ups.
You’ll want to focus on the things that will help you achieve strict pull-ups.
Getting stronger and losing weight are the two biggest things that will help you with pull-ups.
To get stronger, the first thing you should focus on is making it to the gym on a regular basis. Also doing some extra strength work before or after class is a good start, as well as completing the extra credit work.
The thing that will help the majority of us the most, in all aspects of life (especially pull-ups and all bodyweight exercises) is weight loss.
Losing just 10lbs can have a dramatic effect on your bodyweight movements and your conditioning in general.
But again, you don’t want to focus on just losing 10, 20 or 30lbs.
You want to focus on the things that will allow you to achieve that.
Focus on making good food choices on a day to day basis.
Focus on making it to the gym and pushing yourself outside your comfort zone.
Don’t think about losing the weight, that is the hard part.
Focus on the "easier" things like coming to the gym and making good food choices one meal at a time. If you do these “easier” things on a regular basis then the weight loss will eventually come.
What I want everyone to take away from this is that if you truly want results, then you need to come up with a realistic set of goals.
And that once you have these goals, you need to break them down into smaller steps that you focus on and tackle one at a time.
I’m sure many of you have heard me say “baby steps” at least once.
I first heard this term from the move “What about Bob” and it has stuck with me my entire life.
Everybody wants the end result and they want it now.
I know it’s hard to believe this day in age, but not everything works that way, especially fitness and weight loss.
If you want to be able to do pull-ups or lose 20lbs, don’t try jumping to the next floor, take the steps one at a time.