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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.
Private Member |
I’m 5’10”, 65 kg. I want to go down to 61 kg. I’m doing your zwows and the insanity program. Still seeing the flab around my lower back although my abs are getting more obvious. I train 6 days a week in addition to some pilates and weight training. Please help cos I can’t rid of the fat. 🙁
Private Member |
You need to be patient Elisa. Besides, fat around your lower back is really hard to get rid of it, it is as hard as love handles. So be patient and I am sure you will see amazing results :).
Ps: Try to not working out too much because if your muscles are soar and never really recover,your results will take more time to come.
Private Member |
I am 225 lbs (102kg), 182 cm, age 31. I’ve been doing your beginner workouts for three weeks now and I have already lost slightly more than two pounds. However, my daily intake is around 2500 cals, but according to your suggestion I should eat 3150 cals an active day. The truth is that I feel too tired every day, which has been surprising me. Should I increase my intake then?
Private Member |
Yes,because your body is deprived of energy so increase your calories intake and be sure to eat plenty of veggies, protein and healthy fats throughout the day. Hope it helps.
Private Member |
Thanks for the reply! How effective calories burners are these workouts? Since my basal metabolism is around 2150 calories, its hard to believe that I should an intake of 3150 cals (a thousand more), especially when I want to lose weight.
Private Member |
I don’t have a number for you but The things that are great about Zuzka’s workouts is that even after the workout your body continues to burn calories throughout the day. So at the end of the day, you burnt a lot of calories. I advise you to not be too much worried about your calories intake but more about what you put into your body. If you eat healthy and you workout regularly you will lose weight and be toner. And one last thing, do not be focused on what you scale says but take progress pictures. Do not forget that muscles are heavier than fat. Hope it helps.
Private Member |
I understand. So, to sum up, I should be working out on regular basis as I have been before. But I should increase my intake (balanced healthy food), so that I wouldn’t feel tired. Thank you!
Private Member |
I wouldn’t attach too much importance to the weight after all, more important is to take pictues and a measuring tape to follow your progress. According to my pictures, I’m in better shape than ever, I gained muscles and lost fat, looking much more shaped than before, though I have not lost one pound of weight in the last year.
Private Member |
I love this article ! Thank you Zuzka. I will combine those daily goals with my weekly challenge. In fact, I try to improve my diet by setting baby steps so every week I tried to suppress or change a bad eating habit that I have. So for instance If you love bread, try by cutting it out for dinner and allow yourself to eat some at lunch and the week after that try to eat a slice at lunch and gradually your diet will be really healthy and you will avoid frustration. Hope this helps some of you guys :).
Private Member |
I have set one of my goals is to be able to do a pistol squat as good as you by christmas!!!! My other is too become more flexible in my back and be able to do a good back bend. I can do good hand stands and walk on my hands very well!! My long term life goal which I am going to work towards everyday is to be healthy, lean and have an Awesome six pack all your round!
Thank you so much for EVERYTHING Zuzka….
Private Member |
Just to make sure I’m understanding correctly, for the calculation the weight in pounds is your current weight, not the weight you desire to be? Thanks!
Private Member |
Yes, your current weight 🙂
Private Member |
Zuzka, let me see if I get this right… I multiply my weight x 14 and I should consume that on exercise days?
Or, to lose fat, i have to take out 500 calories from that number? I was a bit confused then…
Thanks!! 🙂
Private Member |
Yes you are right about your workout days but about your active rest day you need to multiply your weight by 12 and you should consume that on those days. Hope it helps.
Private Member |
Also wondering the same thing as the person posting above.
Do we multiply by 14 or 12 and then reduce 500 calories from that number?
Private Member |
No need to reduce 500 calories from that number. Just multiply your lbs by 14 on workout days and by 12 on active rest days :).
Private Member |
Thanks so much for the great advice, Zuzka. Matching daily behavioral goals with longer term outcome goals is definitely the best way for me to stay focused!
Private Member |
Hey Zuz,
The black bra your wearing, looks perfect for crossfit and your workouts 🙂 which brand is it, and do you know where i can get one ?
Thanks 🙂