What I Tell Clients Who Want to Slim Down

American Fitness, Sept, 2001 by Brad Schoenfield

AFAA trainer and author of best-selling Sculpting Her Body Perfect and Look Great Naked offers his goal achievement tips to American Fitness.

Goals are essential to exercise adherence. If you have a clearly defined purpose when training, you are much more likely to continue--and even look forward to--your workouts. Of course, everyone has times when they simply don't feel like training. Illness, work issues and other crises can set back your efforts for days or even weeks. However, if you have well-defined goals that are important to you, you will be more inclined to resume your routine quickly.

A goal must be both quantifiable and attainable. If these criteria are not met, the goal is nonspecific and, therefore, not meaningful. Nonspecific goals cannot be readily achieved and are apt to result in frustration. Let's discuss these criteria in greater detail:

In order for a goal to be quantifiable, it must have measurable parameters. For example, losing 20 pounds in three months is a quantifiable goal. You can weigh yourself today and again in three months to see whether you have met your goal. The scale will indicate your degree of weight loss in a measurable context. Other examples of quantifiable goals include reducing your waistline by 3 inches in a month, dropping one dress size in six weeks, etc. Conversely, "wanting to look good" is not a quantifiable goal. This is subjective and cannot be measured by defined standards. In fact, such a "goal" is doomed to lead to disappointment and frustration.

In order for a goal to be attainable, it must be realistic. For example, losing 20 pounds in three months is a realistic and attainable goal. Losing 90 pounds in three months is not. If a goal is not attainable, it can make you feel like your fitness endeavors are pointless. It is better to set modest goals that are within reach. This lends to a feeling of accomplishment and spurs you on to more ambitious goals.

Time Frames

Once you have formulated your goals, break them down into short time frames of no more than three months. By limiting the time span of your regimen breakdowns, you will be more able to accomplish goals in a reasonable period of time. This promotes positive feedback and buoys self-confidence. For example, losing 30 pounds might appear to be a daunting tasks, but losing 6 pounds a month for five months seems much more attainable. After a mere 30 days, you can relish the fact you achieved your first goal and set your sights on the next objective.

Incentives

Whenever possible, create incentives to help you reach your goals. For example, if you want to lose weight, buy an expensive dress that's several sizes too small. The thought of having a beautiful dress sitting unused in your closet can be an effective impetus to get you in the gym. Alternatively, suggest to your husband or boyfriend that he take you on a romantic vacation if you reach your self-determined goal. Getting others involved in your fitness efforts will provide a support network that can spur you oil to greater heights.

In short, think about what motivates you and apply it to what you want to obtain from your exercise program. You have to really want something in order to maintain motivation over time. Without a specific goal, you will not have a reason to put in the labor necessary to achieve it. Give yourself an edge and make use of every possible motivator that is meaningful to you. It will inspire you to stay fit for life.

Once you accomplish a goal, you should immediately set a new goal that propels you in your mission to work out. This will keep you focused on your efforts and allow you to maintain a high degree of motivation. Review your goals periodically to make sure they are consistent with your present objectives. Goals will often change as you progress in your fitness endeavors. Therefore, reevaluating your position will help ensure lasting compliance.

Visualize Success

Visualization is a technique that can be used to reinforce goals and sustain your motivation to train. Essentially, it is an organized form of daydreaming. Many athletes use this technique to actualize their potential. A basketball player, for instance, might visualize swishing a last-second jump shot or a baseball player might visualize hitting a game-winning home run. The technique works beautifully in an exercise setting, where it has been demonstrated to increase adherence and improve training performance.

This approach is best practiced in a quiet environment without any distractions. Close your eyes and relax your muscles. Begin to think about your physique. Visualize each problem area--abs, butt, thighs, etc.--and get an image of the way you want them to look. Picture yourself in great shape, walking on the beach in a bikini or wearing a sexy dress at an event. Make the image as clear and realistic as possible, seeing it as a movie in your head.

You might even want to think of a woman whose physique you admire, such as a famous celebrity, fitness model or perhaps even someone who works out in your gym. Fantasize that you possess the body of your role model and carry this vision into your exercise routine. For example, think of Tina Turner's legs or Demi Moore's abs and picture them on your body. Let your imagination be your internal source of motivation and, within reason, do not set any boundaries regarding what you can accomplish.