4 steps for setting successful fat loss goals in 2022

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You may be surprised to learn that quite a lot of the clients that come to see us for the first time, arrive without really having thought through their goals. When they arrive for their initial consultation we hear things like, "I’m here because I want to lose some body fat", or "I want to add some muscle mass" or they simply say that they just want to tone up a little. You’ll have a slim chance of getting very far without clear goals and a set action plan of how you intend to achieve them.



So before any of our clients begin their body transformation programme with us, we ask them to go through a goal setting process.

This may seem unnecessary if you haven't done it before, but our ability to help someone change their physique depends on them doing this first step correctly!

Outcome goals

An outcome goal is the main outcome or objective that you aim to achieve as a result of your training process. So someone may have the goal to lose 12 – 14 pounds or to fit into a size 8 pair of jeans. Now, unfortunately just stating this as your objective isn’t enough, you need to look deeper into your journey and look at the steps you need in place along the way.

Behaviour goals

These are the steps that you have to take in order for you to accomplish your outcome goal successfully.

It’s not as simple as saying things like, “I’m going to need to eat more” or “I need to make sure that I train regularly”. You need to be clearer and make statements like, “I will eat 4 meals per day” and “I will train 4 times per week”.

Being very specific is one of the points that must be considered when you write out your goals, below is a list of the other essential components of good goal setting:

1. Goals need to be measurable

Simply using words like, "I want to lose weight; tone up and feel better" are not goals that can easily be measured. If you use body fat goals for example, you can have your skinfold sites measured and recorded on a regular basis.  

2. Goals have to have a timeframe

Without a timefame you will always be hoping that your goal will happen. If you have a timeframe in place you’ll know exactly when you should reach your goal. You can place interim goals along your timeframe like losing 8 lbs in the first 5 weeks or 3% body fat in the first 3 weeks. Using a timeframe is a very motivational tool. 

3. Goals must be realistic

It’s very important that your goals reflect achievements that can be realistic within a given time frame. This may be a no brainer to most of you but saying that you’re aim is to lose 14lbs in two weeks is not an achievable goal! Saying you’re aim is to lose 5lbs in 4 weeks is a more realistic goal and one that can be easily achieved.

4. Goals need to be put down in writing.

For a goal to be something that really happens, you need to record it. When you write down your goal, you can place it somewhere for people to see (the fridge in your kitchen or by your computer at work). This also helps to hold you accountable along your journey.

So take a minute to write down your own goals and check them against our list to see if you’ve covered all the points.

You must be fully committed to reaching your new goals, if you aren’t you’ll be sure to fail. Enjoy working according to your goals and see how your body shape and many aspects of your life take a turn for the better in the weeks to follow.

If you need help with goal setting and keeping you accountable towards your new goals, get in touch for about our personal or online coaching services and book your FREE consultation with the M10 team today.

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