Weight loss can be a daunting assignment, so goal setting is the way to get you there. Mini goals will keep you motivated when they are easy to reach, easy to control, and reflect a true accomplishment. Develop some productive rewards and stay on track to success.
1. Work Out and Get Gear
Choose a number of workouts that are appropriate for you based on a time limit. Choose 20 in a month, an average of 4 a week, or every other day for a month, for example. When you have completed your goal, reward yourself with some new running shoes (you’ll need them!) or a cute pair of workout shorts. In turn, those cute shorts or snazzy new shoes just might motivate you to continue hitting the gym.
2. Pack on the Pounds as you Lose Them
Complete your weight-lifting routine a few times a week, and soon enough, you’ll be able to add weight to the bar, use heavier dumbbells, or increase your reps on body weight exercises. When you do so, reward yourself with a fun exercise class or a yoga session that you’ll enjoy and that will serve as your cardio workout.
3. Increase Time, Distance or Intensity
You can conceivably add 5 minutes per week to your cardio routine. When you begin your workouts, your goal is likely about 20 minutes. Add 5 minutes per week, with a goal of doubling your starting time span. Alternatively, make your goal interval workouts. Add in one interval every 5 minutes by increasing speed, resistance or incline. Once you are completing the same number of minutes at the high interval, you’ve hit your goal! Indulge your hard working muscles with a massage or by buying a foam-roller to work out your muscle tension whenever you need to for the price of a yoga mat.
4. Do Something New
For both the novice exerciser and the gym rat that has her “thing,” different cardio exercises, new classes or other calorie blasting activities can be downright scary. Hunt down a trainer and ask for some advice. The trainers or desk staff are usually more than happy to help. Complete a set, a session on that new machine, or make it through your first cardio-kickboxing class and treat yourself to one of those too-expensive-to-justify protein bars or shakes for your post workout snack.
5. Burn a Certain Amount of Calories
Make a goal for calories burned and log your calorie burn during your cardio to hit it. Spend a few days charting your calories burned for your favorite exercises, then up the ante. Choose a calorie number that you want to reach in one session and do what you need to do to burn it. Add in some intervals, increase the time on your routine, or pound out a few extra miles on the pavement and burn, baby, burn to your goal. When you reach 500 calories burned, for example, celebrate your success with a healthy lunch with friends or a fitness magazine to inspire you further!
Above all, use your mini-goals to tide you over for the big success when you reach your end goal. All of your mini-goals combined will be what gets you to the real deal, and make it seem like it happens in no time flat.