🏆 7 Steps to Setting Realistic Fitness Goals and Achieving Them

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7 Steps to Setting Realistic Fitness Goals and Achieving Them

Setting the right fitness goals is crucial for long-term success. Here are seven steps to help you set realistic and achievable fitness goals:

1. Start with Self-Assessment: Take an honest look at your current fitness level, lifestyle, and time commitments. This will help you set goals that are challenging yet attainable.

2. Use the SMART Criteria: Make your goals Specific, Measurable, Achievable, Relevant, and Time-bound. For example, "I want to lose 10 pounds in 3 months" is a SMART goal, while “I want to get fit” is not specific or measurable.

3. Break Down Long-Term Goals: If you have a big goal, break it into smaller, manageable milestones. This creates a clear path and provides regular motivation.

4. Focus on Behaviors, Not Just Outcomes: Include process goals that focus on actions within your control. For example, "I will exercise for 30 minutes, 4 times a week" rather than just "I will lose 20 pounds."

5. Track Your Progress: Use a journal to monitor your progress. Regular check-ins help you stay accountable and motivated. Use multiple measures for progress besides scale. We have covered it in the article here.

6. Be Flexible and Patient: Life happens, so be prepared to adjust your goals if circumstances change. Remember that sustainable fitness is a journey, not a destination. Be patient with your progress and kind to yourself during setbacks.

7. Seek Support and Review Regularly: Share your goals with friends and family so that they know that you are on a journey of health and fitness.

By following these steps, you're more likely to set goals that are both challenging and achievable. Remember, the most important aspect is consistency – small, steady improvements over time lead to significant results in your fitness journey.

The Best Way to Measure Body Fat Percentage?

Great question! Understanding your body composition is important for tracking fitness progress. While there's no perfect method outside a laboratory setting, here are some common techniques, ranked from most to least accurate for general use:

1. DEXA (Dual-Energy X-ray Absorptiometry) Scan: This is the most accurate method available outside of research settings. It uses low-dose X-rays to measure fat, lean mass, and bone density. While highly precise, it's expensive and requires specialized equipment, making it less accessible for regular use.

2. Hydrostatic Weighing: This highly accurate method involves being submerged in water. It's based on the principle that fat floats while lean mass sinks. While very precise, it's less accessible than other methods and can be uncomfortable for some individuals.

3. Air Displacement Plethysmography (e.g., Bod Pod): This method uses a similar principle to hydrostatic weighing but uses air instead of water. It's accurate and more comfortable than water submersion. However, it still requires specialized equipment, which may not be readily available.

4. Skinfold Calipers: This method is affordable and widely available. Its accuracy depends heavily on the skill of the person taking measurements. While generally reliable, it can be less accurate for very lean or obese individuals.

5. Bioelectrical Impedance Analysis (BIA): Found in many home scales and handheld devices, BIA is convenient but less accurate than the above methods. Results can be affected by hydration levels, recent meals, and exercise, so consistency in measurement conditions is key.

6. Body Circumference Measurements: This simple method uses a tape measure to track changes in body composition. While less accurate for determining exact percentages, it can be useful for tracking changes over time.

For most people, a combination of methods works best. Consider getting a DEXA scan or Bod Pod measurement occasionally for accuracy while using skinfold calipers or a good-quality BIA scale for regular tracking at home.

Remember, consistency is key. Whatever method you choose, use it under similar conditions (time of day, hydration level, etc.) for the most reliable comparisons over time.

Myth or Must: Are Protein Supplements Necessary?

At RE Fitness, we often include protein powder in our meal plans, but not because it's absolutely necessary or mandatory. The primary reason is convenience.

1. Whole Foods First: You can absolutely meet your protein needs through whole food sources like lean meats, fish, eggs, dairy, and plant-based proteins. Moreover, whole foods come with additional benefits such as micronutrients and fiber. Studies have shown that protein from whole foods is often better absorbed by the body compared to protein powders.

2. Convenience Factor: Protein powders offer a quick, easy way to boost protein intake, especially for those with busy lifestyles or high protein requirements.

3. No Magic Properties: Protein from supplements isn't inherently better than protein from whole foods.

4. Situational Benefits: For athletes, bodybuilders, or those struggling to meet protein needs through diet alone, supplements can be beneficial.

While protein supplements can be a useful tool in your fitness journey, they're not a must-have for everyone. We include them in meal plans for convenience and to help ensure adequate protein intake, but they're not irreplaceable.

Verdict: Myth (with a caveat)

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Publisher: Ryan Engel

Editor: John K.

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