Fitness Goal Setting: How to Set Workout Goals

Efficiency and goal setting. Achieving a successful workout plan requires an effective road map. Empower your convictions and build a successful road map toward your personal goal.
Efficiency and goal setting. Achieving a successful workout plan requires an effective road map. Empower your convictions and build a successful road map toward your personal goal. | Source

Setting Goals: Achieving a Successful Workout Plan

Achieving a successful workout plan greatly depends on you. If you do not believe in your plan you will lack the convictions necessary to move forward. Highly successful people acknowledge value and effectiveness as a necessary tool for achieving goals.

Setting Fitness Goals

Improve Determination
Improve Determination | Source
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Building a Successful Road Map for your Workout Goals

Avoid discouragement from the beginning and lay down an effective roadmap toward success. By working smarter your hard work will produce the results you are seeking. By mentally preparing your goals you will have laid out the foundation for success. There are four elements that can greatly affect your road to achievement,

Effectiveness

Convictions

Time Management

Negativity

Understanding how these elements can affect your success should be an important part of your overall plan.

Efficiency: Effectiveness Creates Value

Effectiveness supports value
Effectiveness supports value | Source
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Effectiveness: Smart Goal Setting

Success is highly based on efficiency and value. This is a fact with any goal. In order for your workout to provide positive results you need to be focused on value. You need to perform exercises that support your goals and give you the outcome you are seeking. Consider a road-trip as an example. You have the choice of taking a longer route or you can find the quickest way to get from point A to point B. The exercises you select depend highly on the ultimate goal. Are you shooting for fat loss? Muscle gain? Increased endurance? Perhaps a combination of the above is your desire. All of these outcomes are excellent and should be taken into account when developing your road map. If endurance and fat loss are your goal, you would want to emphasize your time on more effective cardio activity as opposed to multiple bicep curls and stretching. This is not to say that the latter are not important, but to realize one must place valuable effort into the activities that will support your goal. Specific and targeted workouts will help you attain your exact goal much more effectively. As an added example, you wouldn’t use yoga as your primary workout for promoting fat loss.

Convictions fuel your motivation

Sustain your convictions
Sustain your convictions | Source
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Convictions

Believing in your success is a standard trait in highly successful people. Your mind is the most valuable partner in determining your success. You must believe in your ultimate goal and in the process that will lead you to its achievement. This is why creating an effective roadmap is an important aspect of supporting your convictions. If you do not believe in the value of the roadmap you are going to have doubts about achieving your goal. Also, you cannot confuse difficulty with ineffectiveness. Just because something is difficult and you doubt your performance does not mean it is not effective. Let’s take a cardio workout as an example. If you are trying to build up your endurance by adding length to your workout it is going to be physically difficult, but it is still valuable. You need to convince yourself of its importance to accomplish the goal. If you do not see the importance you will not have the mental determination to succeed. Your convictions will help you master the effectiveness of your goal.

Plan for success

Time management is key
Time management is key | Source
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Time Management

Reality check. We are not cookie-cutter people. We all have different elements that affect our personal lives. Marriage, family, occupation and general responsibilities play a huge role when developing an effective plan. You need to determine what is a truly effective and attainable schedule that fits your personal life. It is what it is and it is truly an important aspect towards your success. A badly planned schedule can cause negativity and stress that can ruin your overall plan. This is where your convictions come in. You need to not only believe in your workouts, but in your ability to create the time for them. Also, the fact is that results are never instant when it comes to creating physical change in your body. Muscle building and fat-loss does not happen overnight. It is a process that must be continued on a regular basis. If you are unable to manage a long-term schedule that leads you to success you will persistently struggle with the achievement of your initial goal.

Shoo away the negativity

Train your mind to overcome the negative
Train your mind to overcome the negative | Source
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Block Out Negative Vibes

There are two enemies in this department, you and the people around you. If you focus on your effectiveness and establish your convictions you will have the mental armor and strength to shoo away doubts and negative feedback. Maintain your focus and believe in the effectiveness in the roadmap you have laid out for yourself. Occasional tweaking may be necessary in achieving the goal. However, tweaking should be done with the ultimate goal still intact. Don’t tweak based on the negativity of others, but because life happens and you may need to reestablish your road map. Reflection may be necessary to boost up your convictions. Remind yourself of how you developed an effective plan and reflect on the convictions you had when you established them. If you need to revamp be sure you determine if it is due to weakness and negativity or because of general circumstances beyond your control. Just because you hit a red light or detour does not mean you need to remain stalled on the road. Pick up where you left off and move forward.

Support and strengthen your goals

Scaffolding the Goal

Actively understanding and applying the elements above will strengthen you with the mental armor necessary to succeed. Never give up. When the going gets tough simply reevaluate and adjust. Try to keep the initial goal and plan in mind. With acknowledgement towards value and effectiveness you will gain the perseverance needed to maintain your convictions and attain success.

Do not tear down and destroy what you have built. Reflect, assess, rebuild and move forward.

Source

Meet barbergirl28

HubPages author barbergirl28 knows the challenges of sticking to a workout plan. Stacy took on the challenge of P90X and presented us with a chronology of her workouts. Take the journey with this inspirational and real life person. You too can achieve success.



Bring It: P90X Day 1 - Do you want to start from the beginning of barbergirl28's adventure? The first day of the series connects to each day afterwards. If you want to know about P90X, this is a good place to start.

Dieting? Join the Challenge!

Diet Preparation: My 10 Pound Weight Loss Challenge

Kathryn Stratford is getting ready for a weight loss challenge, she is giving handy tips and information to help others who are preparing to lose weight. Join her on her journey!

Insanity vs. P90X

Beachbody Insanity vs. P90X which one is better

by michiganman567 If you are looking for a work out program, and want the honest truth about Beachbody's Insanity and P90X read this hub. michiganman567 breaks down the pluses and minuses of Insanity and suggests who should use each program.

Tips for Motivation

Tips for Motivation to Become Fit: Wear a Pedometer, Use Wii, and Walk for a Fun Workout by sholland10 It is that time of year when we start shedding our layers of clothes and start wearing shorts and summer shirts, and - shall I hope - the bathing suit.

How to Lose Weight...and Keep it Off

by jenp123

Many of the fad diets out there that advertise quick weight loss do work...but not for long. These diets often require you to restrict your calories to an unhealthy extent, to remove carbohydrates from your diet.


Get Lean Muscle and Lose Fat Fast From Home

by jenp123

Having trouble losing weight? Want to gain a little lean muscle? This article describes how to do both--and quickly.

Charliejames 1975 on YouTube

If you want great workouts that are free then subscribe to Charliejames 1975 on YouTube. There is a large collection of awesome workouts that are already uploaded to her channel and new one's are added daily. I've embedded one below for you.


WARNING - These are tough!

Charliejames 1975 and BodyRock TV on YouTube

© 2012 Marisa Hammond Olivares

More by this Author


Comments 29 comments

Vinaya Ghimire profile image

Vinaya Ghimire 4 years ago from Nepal

Though all the points you have listed here are helpful, I think motivation is very important to achieve goal, and another significant point is blocking out negative vibes.


Rusticliving profile image

Rusticliving 4 years ago from California

Great Hub. I love the complete outline of the workout. I agree with Vinaya. I am all about the motivation (especially when I need to exercise! haha) Barbergirl!! You rock my little Hemet sister! You are so beautiful!

Voted up & shared my little Olive!


Anamika S profile image

Anamika S 4 years ago from Mumbai - Maharashtra, India

Awesome Hub! If we have a goal, then we need to have a plan to achieve it. Even I have been getting lazy with my meditations for some time.Your Hub has inspired me not to give up.


barbergirl28 profile image

barbergirl28 4 years ago from Hemet, Ca

MissOlive - this is a great hub and thanks for spotlighting me with my own journey. As I was reading this, I don't really think you left anything out. You have covered all the bases in how to be successful when it comes to working out. Now doesn't it sound easy! :)

One other thought comes to mind... a quote that I came across not to long ago. It said "There are 1440 minutes in the day - use 20 of them to exercise!" That quote dumbfounded me... because when it is put like that - it almost seems ridiculous that we always use time as an excuse to not get healthy! Just fuel for thought since you said it very correct - we are not cookie cutter people and we all have other things that take away from our time.

Awesome hub... voting it all around and sharing it!


alocsin profile image

alocsin 4 years ago from Orange County, CA

I think the biggie for any workout plan is consistency. Once you have that, everything else seems to fall into place. Voting this Up and Useful.


Marcy Goodfleisch profile image

Marcy Goodfleisch 4 years ago from Planet Earth

I need to commit every word of this to memory, and paste the url on my mirror! One of my perennial New Year's Resolutions is to start a regular fitness program. I think I have it written on letterhead now, so I don't have to write it out again each year. Very valuable hub - thanks for the reminder to stay healthy! Voted up, useful and awesome.


homesteadbound profile image

homesteadbound 4 years ago from Texas

What a great hub! I tend to avoid workout hubs, but since it was you, MissOlive, I made an exception. And once again, you did not disappoint. Not only that, this hub was "bling"ed so well. I love purple. I am watching and learning from the master!


MickeySr profile image

MickeySr 4 years ago from Hershey, Pa.

. . . why stop with just the hubs . . ? . . personally, I tend to avoid the actual workout itself.


MerciJean profile image

MerciJean 4 years ago from California

This is unique, which is why I kept reading! Thank you ;)


tammyswallow profile image

tammyswallow 4 years ago from North Carolina

Awesome hub! I love working out because it helps relieve stress. My biggest issue is time management with a 2 year old. Well written and very useful!


Cloverleaf profile image

Cloverleaf 4 years ago from Calgary, AB, Canada

Great, upbeat hub Miss Olive! I especially relate to your point about creating a road map for our fitness goals; we must know where we are going before we can get going! Stacy aka barbergirl28 has been a huge source of inspiration for me, too.

Voted up / awesome.


missolive profile image

missolive 4 years ago from Texas Author

Vinaya - Hello, I am glad you took the time to stop by and read. Motivation is definitely key. I also wanted to point out the various elements that will help keep us motivated. Negative vibes can really hurt a goal. Thank you for commenting.

Rusticliving - Thank you Lisa. Isn't Barbergirl28 awesome? Thanks for the votes and for sharing.

Anamika - I'm happy to know I have inspired you. A plan works wonders. Thank your for reading.

Barbergirl28 0 Stacy, what a wonderful quote. It is hard to argue against that perspective. We simply need to make time. I'm very glad to have spotlighted your journey. You have been a great example of having a plan and maintaining motivation. Thank you for the votes and for sharing.

alocsin - Consistency is definitely important. We also need to know when to readjust our plan and schedule. I appreciate the votes.

Marcy Goodfleisch - oh those darn New Year's Resolutions. I trained myself a long time ago that goals and diets don't need to start on New Year's or Mondays. Every day is a new day to create a plan of action. Thank you for your votes Marcy :)

homesteadbound - well thank you for making an exception for me. :) I can't publish a hub without a little bit of bling - thanks for noticing, reading and commenting. You are awesome!

Mickey Sr. Why stop? :) Thank you

MerciJean - Merci!

tammyswallow - Hi Tammy! Work outs are a fabulous stress reliever - I agree. Toddlers are a great work out too! Thank you

Cloverleaf - Thanks for the votes and comment. Glad we agree on having a plan and on the phenomenal powerhouse, Stacy - aka barbergirls28.


jeyaramd profile image

jeyaramd 4 years ago from Mississauga, Ontario

An effective workout plan is important in ensuring that you attain the results you seek. Its great to have goals when you work out. Otherwise it's a long road. I have been there. And its awful to be doing the time, but not feeling like you have reaped the rewards. Its a gradual process. Also, I find that music definitely helps keep the negative thoughts out while curbing your enthusiasm to new levels. Great hub. Voted up and awesome.


hectordang profile image

hectordang 4 years ago from New York

Thanks for the idea of a roadmap! I remember having to make one when I ran the NY Marathon in Brooklyn. It's a little training everyday and progress towards building stamina!


missolive profile image

missolive 4 years ago from Texas Author

jeyaramd - very well said. And yes, music does make a big difference in setting the tone and mood of a workout. Thank you for your great comment and votes.

hectordang - wow! Very impressive! That is quite an accomplishment to be able to run in the NY Marathon. Just being there was probably a great source of positive adrenaline and drive. Thank you for sharing and for liking the roadmap idea. Continued best wishes to you.


cclitgirl profile image

cclitgirl 4 years ago from Western NC

Your hub makes me think I need to workout more. LOL. I try, but then I get sucked into my computer, hehe. This plan looks great and it's so fun that you linked to Barbergirl and PDX so we can find out about their experiences. Awesomeness!


mejohnson profile image

mejohnson 4 years ago

Great hub & helpful. Thanks for the tips.


Shesabutterfly profile image

Shesabutterfly 4 years ago from Wisconsin

You have some really great and useful ideas in this hub! I've been trying to get a schedule down and I find your road map idea to be very helpful. I have 3 weeks to lose 5 lbs, and I'll definitely be bookmarking this hub and checking out some of the other links you have posted. Great hub!


cashmere profile image

cashmere 4 years ago from India

Motivation is something I really need at this time! Great hub.


missolive profile image

missolive 4 years ago from Texas Author

cclitgirl, lol, I hear you. Sitting in front of a computer can sure slow down our metabolism. You seem pretty active though. Barbergirl28 is awesome. Thanks for reading and commenting.

mejohnson, thank you so much. Best wishes to you.

Shesabutterfly, I am so glad to hear you find this helpful. I'm sure you can drop those 5lbs. Good luck on your endeavors.

cashmere, Go go go! You can do it! May you find lots of motivation. Thank you for reading.


GoodLady profile image

GoodLady 3 years ago from Rome, Italy

So pleased I found your Hub. I'm tired and despondent and my knees hurt from lack of exercise, yet going for a swim was the last thing I wanted to do - until your Hub rang a few bells and has inspired me to make a plan, set simple obtainable goals and get going. I can't do ordinary exercises since I have a few physical disabilities, but a swim and some cycling are JUST what I need. Super hub as usual. Thanks. Posted to Fb and tweeted too.


missolive profile image

missolive 3 years ago from Texas Author

GoodLady, how did I miss this absolutely amazing comment? What a wonderful testimonial for planning and staying motivated. Swimming and cycling sound delightful, I do hope you are feeling well and have been able to keep up with your plan. Wishing you all the best life has to offer, Marisa


Victoria Lynn profile image

Victoria Lynn 3 years ago from Arkansas, USA

Wow, this is so comprehensive! I remember reading some of barbergirl's accounts of her progress. Well done here, MO! Voted up, interesting, useful, awesome!


moronkee profile image

moronkee 3 years ago

As you stated, motivation and consistency is the key to weight loss.

A useful hub. Thanks


missolive profile image

missolive 3 years ago from Texas Author

Victoria Lynn, thank you! Isn't barbergirl great? She did a wonderful job of including us with her progress. Thank you for your support, votes and comment.

moronkee, it sure is, isn't it? Thank you for reading and commenting.


Kathryn Stratford profile image

Kathryn Stratford 3 years ago from Manchester, Connecticut

This is great advice, and you have provided quite a few links to other similar articles. I'm especially curious about barbergirl. Thanks for sharing this with us!

It's definitely good to have a plan, and it is amazing to think how many minutes really are in a day. Time-management is a very good skill to have.

Have a wonderful week!


missolive profile image

missolive 3 years ago from Texas Author

Hi Kathryn! You know, your "Diet Preparation...Weight Loss Challenge" hub is a perfect addition to this hub. I've tweaked my links and have included a link to your challenge hub. I think sharing in challenges is a great way to stay motivated. Yes, time-management is a very important attribute when attaining goals. Thank you for your support and I'm pleased to have included your hub.


Kathryn Stratford profile image

Kathryn Stratford 3 years ago from Manchester, Connecticut

Thanks, Missolive, I appreciate it. And I checked our Barbergirl's hubs (some of them). Wow, she was motivated, and really got it done! It's very inspirational.


missolive profile image

missolive 3 years ago from Texas Author

Kathryn, you are quite welcome. I am glad to hear you visited some of barbergirl28's hubs, she is a real go getter and definitely an inspiration.

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