News and Tribune


October 4, 2012

BELCHER: Setting goals + tracking progress = fitness success



Understand that progress is progress. Revisit your goals once every week. List any intermediate goals or accomplishments that you've achieved. These can be goals that you had in mind, or things you may not have thought of at the beginning of your journey.


Track your progress

Use several numerical indicators, pictures and even some subjective measures to track your progress. The biggest paradigm to break is that the scale is the almighty indicator of success. At our gym, we track weight, body fat percentage, improvement on timed workouts, improvement on lifts, several other performance indicators and even guide interested members toward ideal blood work numbers. This gives us a holistic view of a member's progress and keeps a well-rounded focus toward intermediate milestones and multifaceted goals.

In addition to tracking the subjective measures mentioned above, track how you feel throughout the week. Are you more energetic? Has your general mood improved? Is your sleep quality improving?


List at least five numerical goals that you hope to achieve. These can be body weight numbers, body fat percentage, run times, lifting benchmarks or even blood work numbers.

For pictures, take front and profile headshots (we suggest headshots because early changes are often seen in the face and neck) and front and profile body shots once a week. For subjective measures the frequency is up to you. Some people do better with recording once per week, while others like to do it on a daily basis.

Having a realistic view of the fitness goals you hope to achieve, as well as understanding that you're making several improvements along the way, is key to sticking with a fitness program. Learn to be a good goal setter, track your progress and the motivation will follow.


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