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Daily Fitness Goals - Small Steps Big Gains
Health | September 09, 2013
The last time we discussed how to set your long term goals and now I want to talk about your daily fitness goals, that represent the small steps to your ultimate achievement. The first step to success is to have a specific goal, the second step is to make a plan on how to achieve that goal, and the third step is to start following the plan on a daily basis until your reach your main objective.
Now if you made it over the first hurdle and actually set a specific goal with a timeline instead of just saying: “I want to be leaner, and drop a few pounds”, then you can move forward to the next step. Let’s say that your goal is to lose 20lbs before the Christmas Day. That is your ultimate goal and you are super excited about it, because your entire family will see your achievement. The excitement is very important part of it, because there is no reason to try to achieve something if you are not emotionally charged. Make sure to always come up with great ideas that will keep you motivated.
Since today is September 9th, you have exactly 107 days or 15 weeks to make your dream come true. Losing 20lbs in this period of time is more than doable. You can easily lose 1-2 lbs a week if you commit to workout 5 days a week – If you are signed up to my Zgym then you’re already getting the perfect workout schedule. Also you should cut down 500 cal off of your normal daily intake in order to lose 1lb of bodyfat in 1 week. If you are not sure how much calories you are currently eating, you can do a simple calculation that will determine how many calories you should eat in order to lose weight.
Your Daily Goals are Your Little Commitments
Your daily goals are your behavior goals and represent little commitments. Write them down just like you did the long term goal:
1. I commit to workout 5 times a week and then do some fun activity that will get me moving and stretch for the rest of the week.
2. I commit to eat only the amount of calories that I need in order to achieve my ultimate goal. This is how to determine your daily caloric intake: Your weight in lbs x 14 on your workout day; your weight in lbs x12 on your active rest day.
3. I commit to eat lean protein, veggies/fruit, and healthy fats with every meal.
4. I commit to eat sugar or starchy carbs only within the window of 2 hours after my training.
5. I commit to weight myself each week and adjust my caloric intake. (You don’t want to eat the same amount of food that you were eating when you were 10lbs heavier, therefor it’s a good idea to do this every week)
My advice is not to look at the entire week. Take it day by day. Each morning commit to do your workout or your activity for that day. Wake up with a small goal and go to sleep with the feeling of accomplishment. The same with your diet. Always wake up with the thought that today will be a successful day. This way you can celebrate each day as a small victory. You may not be able to control your fat cells and your metabolism rate, but you can control the actions that you take that lead to lean and athletic body.
Have a great day!
Zuzka.
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Thank you
Private Member |
So calculating calorie……my workout days the math says about 1900. Do i take any off of that? Or should i be eating that much? I had meal plans made for me by a trainer and she has me at about 1400. Im always hingry and i havent lost an inch or an ounce :/
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How much do you weigh, how tall are you, how often do you workout, what kinds of workouts and what exactly do you normally eat? I can’t really advise you unless I know all that info. If I was training you myself I would have to ask a lot more questions, because sometimes the reasons why you are not losing any weight maybe a little hidden thing that is not obvious right away.
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Also she may have told you 1400cal, because you may not be as active and you may not be doing high intensity workouts such as the zwows and zshreds. So if you are not as active and your workouts are light in nature, you want to multiply your weight in lbs by 12 on your workout days and by 10 on your days off.
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Thanks for the advice. I am going to follow your advice and hopefully I will bring the new year in 15 pounds lighter and tone.
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Im 138lbs and im 5’2. I workout 5days days a week doing your zwows and old bodyrock. I also trail run 2-3with times a week. I stay home with my kids so everyday is different but im usually on my feet all day. I eat pretty clean 3 oz of protein with a veg and complex carb usually sweet potato or brown rice except breakfast which is oats and eggs or eggs and sprouted grain toast. Im super frusterated:(
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Jenn maybe you can’t digest protein as well? I have the same problem and recently went vegan. It’s hard but i lost 2 lbs my first week. Or try not eating snacks….Like Z said if you aren’t as active, meaning really pushing yourself through each workout, incorporate weights which is very important since you keep burning calories after the workout ……i have a good vegan protein mix, it’s called Vega. I love it! It has all the Amino Acids including BCAA’s…..i also take CLA with each meal. CLA is found in red meat and venison but you have to eat A LOT of red meat to get the benefits. I don’t so i use the supplement. Try eating a smoothing for b-fast: 1 c kale, 1 c spinach, 3/4 pineapple, 1/2 banana, 1 scoop of vanilla protein and 3/4 water and blend. IT’s yummy and will keep you full for a good 4 hrs. I stopped snacking beause i’m not burning as much calories as i used to. I do the ZCardio and if i’m still alive weights after, then abs.
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Jenn, I experienced the same frustration 30 pounds ago and now sorta going through it again with the next 10 pounds I want to release. It will happen, but I have to drink tons of water and watch my diet, keep my stress level down and exercise. My next step will be getting my hormones checked. Good luck to you. Don’t give up… keep going…. you’ll get there.
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Actually, it depends… I follow the iifym.com calculator to count my macros and calorie intake.
I found out I needed to make a “reverse dieting”, as I made so many diets, and exercised a lot, it made my body go into permanent starvation mode – my metabolism was so down, no matter what I did the weight wouldnt go down. I was bingeing, because I felt like I was starving all the time…
If you need any information on regards to reverse dieting, I strongly recommend Layne Norton (biolayne on youtube). His videos on the matter are excelent!!
Of course, this was my case, you might need something entirely different, never forget that, just keep trying and see what works for you 🙂
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I am 5’9”, my measurements are (BWH) 36”28”38”. I weigh nearly 145 lbs but it seems to be mostly muscle. How can I adjust my caloric intake to become more lean and lose the extra flab?
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I am going to do this! I will keep focused! Tnx Z!
xoxox
J
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I was wondering your body fat percentage? I was told when women get under 19% it messes with their “womanly functions” and such. I was wondering what your experience was with this. Thanks
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Hello Zuzana,
Samething for me a ate like 1400-1500 calorie a day(im 5,5 and 124 pounds)
i do your zwow and zshred 6 days a week , i eat clean food and i dont really see changes in my body
i ve been training for three weeks now with you ….maybe it takes more time to see changes ……what do you think?
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Be patient and keep going the good work :). And don’t forget that you see yourself everydays so it is hard to tell if you changed a little bit. But people that you do not see that often will probably see the results that have :). Hope it helps.
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Zuzka I just got your ZCut Power Workout videos. Love them! Would it be more beneficial to join the Zgym? Are the videos similar or is it a totally different program?
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The Videos in the ZGYM are different than the ZCUT DVD workouts. The DVDs keep you on a set calendar each month, and the ZGYM workouts give weekly schedules to keep you on track! I would recommend combining both. My ZCUT DVDs give 1-2 styles of workouts where my ZGYM offers several!
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Thankyou Zuz for doing all you do to keep us on track. I love you.