Have you ever let the number on a scale determine your mood, energy and even your motivation for the rest of the day?
I unfortunately see it all the time and I also know that millions of people live with this daily torment; living for a goal without any real plan or direction on how to get there and being attached to an outcome that they have little control over.
This is how most people set their health goals, and it can lead to an overwhelming feeling of failure when they fall short.
The good news, I’m writing this blog to make this type of goal setting a thing of the past.
Let’s get you Winning with your health goals by following these 7 goal setting steps. Each step will provide you with a clear vision of setting and achieving your goals.
But, before we dive in, I wanted to share my favorite quote about goal setting:
STEP 1 – Choose Your Goal Type
It’s important to be crystal clear on your goal
GOAL TYPE 1
Lose Body Weight/Body Fat and Tone Up. Because your blood sugar will be stable, by eating PFC Every 3, you’ll also increase your lean muscle mass when you choose this goal.
GOAL TYPE 2
Gain Weight, Increase Strength, and/or Build Muscle Mass. This goal is for anyone who is already at their desired body fat percentage and does not wish to lose more body fat.
STEP 2 – Focus on Body Composition
The real numbers that matter, much more than your body weight
Your body composition is divided into two main categories: body fat (all the fat in your body) and lean body mass (primarily muscle, bone, and water).
Here’s the formula to measure your body fat percentage to find out your body composition:
(Your weight) X (your body fat %) = your lbs. of body fat
(Your weight) – (your lbs. of body fat) = your lbs. of lean body mass
I recommend these two types of convenient body fat testing methods:
Body Fat Scale – Uses a technology called bioimpedance to pass a safe amount of electrical current through your body. The brand I recommend is Tanita and you can purchase a body fat scale online or at many retail stores.
Skin Caliper – Measures folds of skin and fat at various points of the body. These measurements are put into a formula to determine body fat percentage. Many health clubs, fitness centers, and health professionals can measure your body fat with a skin caliper as a complimentary service or for a nominal fee.
If you are using a body fat scale, it will also measure your Total Body Water Percentage; the total amount of fluid in your body expressed as a percentage of your total weight. Since water plays a vital role in your body and is an essential part of every cell, tissue, and organ, it’s important that you keep your body hydrated.
Here are the ranges of healthy body water percentages for an adult:
Female: 45% to 60% | Male: 50% to 65%
Please know this is only available if you are using a body fat scale to measure your body fat. If you are using a different body fat measuring device, just make sure you follow your water plan for an optimal water percentage.
STEP 3 – Determine Your Level of Health
Seeing your true starting point
The Four Levels of Health provide optimal body fat standards and help you gauge where you are and where you want to be. You should always aim for at least a moderate level of health.
Body fat percentage is too high and may have 25 or more pounds to lose. Your first goal is to get your body fat percentage down to a “Moderate” level.
This is a healthy body fat percentage and the goal may be to tone up and drop about 10 to 20 pounds of body weight to take body fat percentage to a “Fit” level.
This body fat % provides a nice, toned physique and the goal may be to tone up even more and drop possibly five pounds or gain muscle to have more definition. If you are at a “Fit” level, you may strive for a “Performance” level or choose to maintain.
This is an elite body fat level. Typically, someone at a “Performance” level is looking to fine tune their current body composition or enhance their skill set in athletics.
STEP 4 – Take Your Measurements
Collecting your data to monitor your progress
You should take body measurements on a weekly basis. It’s important that you wear the same clothing and use the same scale and measuring device each measurement.
- Body fat percentage
- Body part measurements:
- Bicep (five inches across the top of the elbow)
- Chest (across the nipple line or widest section of the chest area)
- Waist (the widest section of your waist – “the muffin top”)
- Waist (narrowest section of your waist)
- Hips (right under butt)
- Thighs (six inches above the top of the knee)
STEP 5 – Know Your Goal Setting Time Frames
Keeping it realistic and attainable
GOAL TYPE 1 – Lose Body Weight / Body Fat and Tone Up
Once you reach your set point, use the following list to provide a reasonable set of short-term goals to achieve every two weeks until you reach your long-term goal health level.
- Lose 2 to 4 pounds every two weeks
- Drop 1 to 2 percent body fat every two weeks
- Lose 1/2 to 1 inch per body part every two weeks
If you are at an inflated weight, you will most likely drop weight, body fat, and inches at a quick pace until you reach your true weight or set point.
GOAL TYPE 2 – Gain Weight, Increase Strength and/or Build Muscle Mass
Only choose Goal Type 2 if you are at a Health Performance Level. If you are not at a Health Performance Level, choose Goal Type 1 until your body fat reaches a Health Performance Level. The average results in the first two to four weeks of living the program is to gain two to four pounds.
Once you reach your set point, follow these guidelines to continue toward your health goals.
- Gain 1 to 2 pounds every month until you reach your goals
- Gain inches in areas where you want to build muscle
STEP 6 – Realize Weight is Only Part of the Equation
Your health success is much more than a number on the scale
It’s important to understand that to permanently reprogram your metabolism and achieve your external goals, you must create a balanced internal environment first. This checklist will help to ensure that you are achieving both your internal and external goals.
Step 7 – Knowing Your Why
Why do you really want to achieve your health goals
First, really think about it and ask yourself the most important health question: Why do you want to be healthy? Next, ask yourself: What happens once you achieve your why?
For example, you may want to lose 30 pounds for a wedding in three months. Your goal is to lose those 30 pounds and your why is to look and feel great at that wedding. Your motivation is high, so you dive right in, setting realistic and attainable goals, and, three months later, you did it! You lost those 30 pounds and you dropped 15 percent in body fat.
Now what? What is going to keep you moving forward and progressing with your health? Your why and goals have both been achieved. You tell yourself, “I worked hard, so I’ll take a week off, then jump right back on plan.” A week passes, and the motivation just isn’t there anymore. Instead of advancing or maintaining, you begin to regress with your health.
Even though you really enjoyed the three months you lived your health program, you are simply having a hard time getting back on the program. Why?
The answer is simple: you didn’t have a why strong enough to carry you through. The reality is that no matter how physiologically sounds a program is-if you are unclear on why you want to be healthy, you will always struggle.
So, let’s get clear on your why.
Here are five questions to ask yourself:
- Why do you want to achieve your goal(s)?
- What will you get from achieving your goal(s)?
- What happens once you achieve your goal(s)?
- Is your why strong enough to keep you focused on health during life’s challenges?
- Is the why you have chosen a short-term why? If so, what is your long-term why? Losing 30 pounds for a wedding is an example of a powerful short– term why. A great example of a long-term why would be to become healthy so that you have more energy to play with your children or grandchildren, basically something that will last a long time and keep you focused on making your health a priority.
You now have the 7 steps to WIN with your health goals!
If you’re already rocking a Venice Nutrition program, then keep rocking it and make sure to stay in tune with your goals.
But, if you’re struggling with knowing what and how to eat, your next step is getting started with the right food and fitness plan that is tailored to your goals.
Dive into one of our cutting edge programs, choose the one that’s best for you & your goals:
Here are the Two Programs for Adults
1) Tone and Shape Your Body by Using Your Customized Meal Planning Software
Whether your health goal is to lose weight, burn fat, build muscle or greatly increase your energy, this plan is for you. It’s a fully interactive customized meal planning system that will take your food education and results to the Next Level and provide you with the knowledge to make your nutrition a way of life. Check it out
2) Lose 20 pounds or More by Making Your 8 Week Run
Your 8-Week Plan to Lose Your Bloat, Melt Your Belly and Live Your Life! Designed for the busy person ready to take action, permanently lose weight and fed up with the frustration of dieting. Check it out
Here’s our NEW Program for Kid & Teenage Athletes (it also works great for ALL kids!)
Here’s a cool video showing how I feed Hunter and the thousands of other top athletes I’ve coached through the years. Check it out