Like all other things fitness, goal setting has it share of controversy. To me, there are three different types of goals: weight, fitness, and intrinsic.
Weight
Weight goals aim at things like losing a certain number pounds or getting down to an ideal weight. There are two basics approaches to weight goals. The first is to shun the scale entirely, and the second is to use the scale carefully as a way of measuring progress. I prefer the second. Those who urge you to shun the scale will tell you that weight is just a number, that it is not an overall indicator of fitness, and that relying on a scale to create your self esteem is no way to live life. They’re right. HOWEVER, such thinking also implies that you are unable to interpret the meaning of fluctuations in your weight correctly. I believe that by using weekly weigh-ins can both be a useful tool and a motivator. The key to this is thought is “weekly”. Weighing yourself on a daily, or even more often, is counter productive and down right depressing. Pick a day of the week, and weigh yourself first thing in the morning. This time best reflects your actual body weight because you haven’t eaten anything for several hours. Just remember, do not fear the scale! It is a tool, and challenging yourself to improve your weight by just a little every week is extremely motivating.
Fitness
Fitness goals can vary greatly, and include things like being able to do a pull-up, running in a marathon, or being able to compete in your dorm’s soccer league. As anyone who has been at college for a year, fitness runs abound. They’re great fund raisers, and many groups on campus will hold anything from fun runs to full on marathons. Also, there are many different levels of sport in dorm leagues which cater to students transferring from high school varsity sports or beginners.
Fitness goals are very subjective, but also probably the most important goal type because improved fitness is what everyone should be aiming for. The key to choosing a good fitness goal is to know yourself, don’t bite off more than you can chew. More fitness goals can always be added as you achieve. For instance, if you only give yourself one month to train for a marathon, it is unlikely that you will finish. Give yourself enough time so that you will be able to succeed in your goals.
Intrinsic
These goals, in my opinion are the most fun. It means rewarding yourself for the effort you put in. It could be something small like putting in an extra 20 minutes on the treadmill so you can treat yourself to a scoop of ice cream after dinner. Or it could be something like buying yourself an nice pair of jeans in the next size down to reward yourself when you can fit into them! Or maybe it’s just feeling good when you’re the bridesmaid at your cousin’s wedding. The point is, intrinsic goals are about rewarding yourself for working hard. Now, BEWARE! Real, healthy weight loss is a sustained effort. Don’t undo the good of your workout by feeling justified in a pig-out.
What should your goals be?
I think a combination of all three types of goals is the best system. If you’re training for a marathon, you are just as surely losing weight, and eventually that weight loss will get you into your new pair of jeans. That said, if weight loss is your primary goal, most physicians recommend reducing your body weight by 10%. So, if you weigh 140, the maximum you should be aiming to lose at this time is 14 lbs. Once you have achieved that goal, or whatever your weight loss goal is, you can pat yourself on the back and re-evaluate. Second, make sure you set a realistic timetable for your goals. Believe it or not, losing weight is not easy. If you are a size 10 becoming a size 4 will not happen overnight. Many goals can take a year or longer to achieve. So, celebrate what you do achieve, build your self-esteem, and keep working at it. Having weekly or monthly goals to achieve can help break up the time. Third, have goals that you want. If you hate running, do not make running a marathon your goal. It will be a death march. So your three guidelines for goal setting are
1. Make it healthy
2. Make it realistic
3. Do it for you
My Goals
Okay, you might have noticed, I’m particularly enthusiastic about marathons and new jeans. Those are going to be my main goals. Training for the marathon (actually just a ½ marathon--baby steps!) will be the how, the jeans will be the why, and weight a happy side consequence. The marathon is Notre Dame’s Finish at the Fifty, which is held in April. There are many smaller runs around campus throughout the year which I will use a progress markers. The jeans are J.Crew size 2. They are nice jeans, a size smaller than what I normally wear in that store. Weight, I’d like to get to under 130, but I’m not overly concerned about it. If I get fit, the weight will follow!
