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Is Goal Setting The Smart Way To a
Is Goal Setting The Smart Way To a Better Physique?
by Psymon H.
goal setting help you to achieve a better physique, or is it a waste of time?
depends on who you ask.
The Person Who Doesn't Believe in Setting Goals For A Better Physique:
you think about setting goals, you think about the first day of a new year when
you and millions of others make a vague promise to yourself to take your
workouts and diet seriously. Just saying," this year, I'm going to improve
my physique," is good enough.
no need to write shit down or set goals - that's for losers. "I go with
tackle week one like your life depends on it. You're so pumped up and ready
that the thought of sitting your ass down and going through a goal setting
process seems like a waste of time.
you, growing muscle and losing fat can't be done sitting and setting goals.
There's more merit in just turning up and getting the work done.
vision of your future physique is recognizable if you sit, shut your eyes and
think about it. But that's too much like hard work.
seven rolls around, and the vision has faded like paintwork on an old car.
Motivation or lack of it soon has you winging it and then missing the odd
won't talk about your diet because it will piss you off more. The best you can
hope for is that you can pull yourself out of this nosedive and make the
improvements to at least look like you train.
the next few months, you splutter through whatever workout comes to mind until
the summer bites you on the ass. This is when you tell yourself to take it more
seriously because there's no hiding place in shorts, swimsuits, and tank tops.
you know it, the vacation you booked with your other half is just a matter of a
few weeks away. This is when dumb and desperate solutions come-to-mind, like
extreme dieting, drug-taking, excuses, and giving up.
what happens if you are a goal setter and you can't seem to meet the
expectation of the goals set for yourself? It can often feel like running on a
hamster wheel and getting nowhere fast. When you set a goal for your physique,
you end up losing your way or falling short.
alone can be demoralizing to even the toughest mentality.
5 Positive Habits to Improve Your Physique and Up Your Game!
Goal Setting For a better Physique:
Goals for a better physique can come with its own risk because we all can talk
a big game on day one of the goal setting process.
Psymon H, your online training partner, workout motivator, and the man putting
his 40-years training experience to good use, helping people to grow their
physiques and mind-set from weeds into oak trees.
this workshop, you're going to find out how you can apply smart and effective
goal setting to help you to achieve your best physique. We call these Mission
Jacked Goals - and it should be your mission to do what it takes to achieve
you have to do is promise yourself that you are all in, even if this feels
strange and something you're not used to. The feeling you get when you achieve
a goal is no different from feeling jacked; the only difference is, that you're
feeling jacked from a mental standpoint.
going to start by doing what others don't do, and that is to set a goal that
begins with the end in mind because if you aim for nothing, you'll hit that
target every time. A Mission Jacked Goal is the physical results you're
expecting to achieve by the end of a set period.
can create as many Mission Jacked Goals as you feel necessary.
bottom line is that everything you do from here on in is about results; nothing
else matters. You won't add color to your Physique Vision and turn it into a
reality without setting goals.
I show you how effective goal setting is for building a better physique and how
to go about formulating Mission Jacked Goals, I want to talk about the
importance of having a vision for your physique.
a vision is having a strong "why. "Vision gives a good reason,
direction, and an overarching purpose. It helps to alien and define short and
will also guide decisions made along the way and extend well past the goal
setting stage. I would recommend setting your vision annually because setting
this kind of visualization for your physique and then backing it up with goal
setting that leads you closer to the image you set for yourself is a potent and
has a motivational effect on even the most demanding training sessions, and in
difficult and stressful times, having an idea of who you want to become will
produce persistence and remind you of why you started.
terms 'vision' and 'goals' get inadvertently mixed up. Vision is the
destination that you visualize and want to achieve for your physique, but the
route is unknown. This is where goal setting comes into play.
setting helps you to set the path for the rightful achievement of your vision,
acting as milestones.
many lifters who want to improve their physique set goals without a vision,
leading to a counterproductive situation. These are two fundamentally different
terms that need equal attention, for, without one, the other can't be achieved.
Essential Differences between Vision and Goal Setting:
the end of this section, you will discover the power of having a "Physique
Vision Statement" and how to quickly create one for yourself so that your
goals become more achievable.
Goals Produce Results:
setting produces results and is the means to an end, and Vision is an end in
itself. Goals require hard work, sweat, and commitment, which will take
you closer to your vision each time you train. For example, if your vision is
to build the body of your dreams, you need to set goals for yourself at every
level and successfully fulfill them before you reach your vision.
to dreams, a vision will remain unattainable when it's not coupled with goal
setting. You can have a particular idea for your physique that can go on
forever until you validate it with goals.
one may also talk about workout objectives, which are nothing but smaller
stepping stones that help you conquer your goals. To realize the vision of a
better physique, you need goals and objectives.
is limitless, but Goals are not:
is practically no end to the human imagination. Similar to Martin Luther King
Jr. "I have a dream" speech, which was unthinkable at that historical
juncture, materialized into reality after a few years, the vision you have for
your physique will stretch as much as your imagination.
goal setting is there to push you. Goals set are continuous tests of your
abilities, skills, and perseverance.
Goals Require Action; Vision Does Not:
is impossible to improve a physique without lifting a finger. In more precise
terms, one might have the idea of creating a better physique, but for that to
happen, one must set goals and put those ambitions into action.
can develop a vision of how they wish for their physique to look sitting on the
sofa scratching their nuts!
Goal is Short Term, Vision Isn't:
goals are a cluster of checklists and are relatively short-lived; after
completing one, you move to another. Vision is more of a gradual process. It
takes a longer time to realize your physique vision than your goals.
need to be a goal setter and a visionary to take your physique forward in a
challenging but exciting uphill adventure. After all, if you do not have
anything to look forward to, how can you strive for more?
creating a vision and goal setting may seem awkward or difficult, but it is
worth doing. After you know your vision, creating goals that are in line with
your dream will come naturally.
of feeling incomplete when you accomplish a goal, you will consider your higher
purpose, which will leave you happier overall because you'll have your
"why" firmly in mind.
your physique vision is the first step in helping you reach your goals.
Your Physique Vision Statement?
Physique Vision Statement is simply a statement that reveals what you most hope
your physique to look like in the long term.
want you to crystalize the vision you have for your physique. If you've never
vividly thought about becoming a bigger and better version of yourself, today
is the day to change that.
these simple steps, and you'll be on your way to creating a Physique Vision
Statement that will inspire and energize you.
1: Carve out a chunk of time because Physique Visioning cannot
and should not be rushed. It's something that may take several efforts and
false starts before the fog of thought clears, and you start to get a grasp of
your ideal physique.
2: What do you care most about? This can be a big question, so
a great place to start is to pick some core values that resonate with you from
the list below. This will all make perfect sense as you move off the start line
and begin to formulate your vision statement and pinpoint your core values.
- Hard Working
- Healthy Lifestyle
vision should embody your values and your view of the future without being too
generic. The point is to have an idea for your physique before you start the
training aspect or start goal setting. You start here so you know why you are
doing what you do, and you are happier doing it.
same process applies when you create a vision for any other aspect of your
life, such as your career, personal, and business.
3: Answer the following questions to help get your creative
juices flowing. Think deeply about the questions and answer each one as
authentically as you can:
do you define a successful physique?
would it make you feel when you reach the vision you have for your physique?
would it change your life outside the gym?
would it change you as a person bringing your vision to reality?
Put it all together. Using one
sentence or a concise paragraph, write your "Physique Vision
Statement." Write everything in the present tense, as if you've already accomplished
doing this, you create the right frame of mind and confidence, rather than
keeping your vision in the distant future. Make your image so clear that your
fears become irrelevant.
To give you an idea, here's my Physique Vision Statement:
"I am more Jacked than I was last year, which has made me a stronger and better person inside and out."
Once you've created your Physique Vision Statement, keep it visible; that means plastering it in various places where you can see it, read it, and believe it.
Don't be afraid to speak the words out loud because this will help you imagine yourself achieving your vision.
Continually reinforcing the image of you in your Physique Vision Statement will benefit you both consciously and subconsciously and help you develop goals and action steps that will lead you to success.
Review your Physique Vision Statement regularly, but remember your vision can - and most likely will - change as you move closer to it. As part of an annual planning process, you should review your Physique Vision statement and make any adjustments you feel necessary.
Don't skip doing the "Physique Vision Statement" section because it helps your goal setting.
Problem with Setting Goals for Your Physique:
problem with goal setting is it can become vague, imprecise, and open-ended.
We're going to combat that by using a process they've been using in the
business world for years. We're going to make 'SMART' Mission Jacked Goals.
this SMART goal setting exercise, you don't need to wait until the first day of
a new year, you can make a SMART goal today.
is an acronym used in business to guide ambition. You’re going to take these
same principles and use them to guide your physique aspiration. To make
sure your Mission Jacked Goal is clear and reachable, it should be…
break down the five areas. I will continue to use myself as an example so you
can understand each stage of S.M.A.R.T Goal Setting.
Specific Goal Setting
Mission Jacked Goal should be clear in your head and very specific; otherwise,
you won't be able to focus all of your efforts and muster the motivation needed
to achieve it. When outlining your goal, try to answer the following two
do you want to accomplish?
is this important to you?
goal could cover any aspect you deem essential.
Here's an example of one of my specific goals –
"I want to increase my chest size and shrink my waistline." Notice, I
never said, "I just want to get big and lose a little fat," because
that could mean anything
Measurable Goal Setting
essential to have measurable goals so you can track your progression and stay
motivated. Regularly evaluating your progress or having someone else do it,
will support your efforts to stay focused.
result of implementing a measurable goal before you start any mission is that
you will feel the excitement as you get closer to smashing your targets.
measurable goal should address questions such as:
will I know when it is accomplished? Just saying I want to have a bigger chest
and a smaller waist isn't going to supercharge my efforts or hold me
is more likely to help is having a measurable goal because things become real
pretty quickly when there's a measurement attached.
me go ahead and add a measurement to my chest and waist goal. "I will
improve my chest by an inch and degrease my waist by two inches." Now I'm
almost locked in and accountable, right down to the last inch.
Achievable - Goal Setting
your Mission Jacked goal should stretch your abilities, it should remain a
possibility to be a success.
achievable goal will usually answer questions such as:
can I accomplish this?
realistic is the goal, based on other constraints, such as the time factor and
go ahead and answer the above question, how can I accomplish this?
this goal, I understand that I will need to make a few changes to what I'm
currently doing concerning my training and diet.
I know about diet and training, things will be easier to work out. All I will
need to do is apply myself to make sure I can accomplish the goal.
you don't have the knowledge and know-how, don't just pack up and go home. At
this point, it's easy to become vague because you don't have the tools to make
the goal is important enough, you may have to seek an outside council (online
coach/trainer) or do the research yourself.
not beat around the bush, this stage of the process will be the longest, as it
may take some planning and research before you have a proper take on how long
it will take to accomplish your goal.
me to accomplish my goal, I will need to undertake a 10-week lean bulk period
followed by a period of 8 weeks where I cut back on my calories.
a training point of view, I will need to spend my lean bulk weeks implementing
different chest exercises, and training techniques and implying more chest
workouts and volume.
I were serious, I would need to go further and plan my workouts and diet before
I make the goals official.
may seem long winded, but what this stage is helping me to do is focus more
vividly on the goal at hand. I can bet you any amount that I not only can focus
more, but I can almost see the work as completed, by spending more time on this
stage of my goal setting process. Depending on the depth of your goal, you may
have to spend a few long weeks making sure that you have the tools available to
achieve what you set out to do.
Realistic Goal Setting
step is all about ensuring your physique aspiration is credible. While it's not
acceptable to undersell yourself, you are responsible for realizing your goal,
so make sure it's realistic. In my case, I truly believed that if I worked
hard, the goal I set would be significantly achievable.
the 'Achievable' stage of the process requires work and research, you can
easily put off and tell yourself that it's not realistic when in-fact you're
not prepared to do the work needed to put yourself in the best position to win
is where you have to be truthful and ask yourself how much you want to achieve
Time-based and bound Goal Setting
goal set needs a target date (Start and end date). When you have a deadline to
focus on and something to work towards, it gives you every incentive and
motivation to put your ass in gear to make things happen.
my deadline goal - By the 18th week, I want to improve my chest by one
inch and decrease my waist by 2 inches.
goals could be very different from my example, but make sure whatever they are,
they align with your Physique Vision Statement.
a Goal. Don't rush the process; take time to think any goal through. Here are a
few tips you should keep in mind.
Setting Tip 1: Set your goals in Writing: You have
no excuse for forgetting when it's written down. The physical act of writing
things down makes the whole journey very real and tangible.
Setting Tip 2: Frame your goal positively, so as
you write, you use the word "will" instead of "would like
to" or "might."
Setting Tip 3: Post your goal/s in visible places
to remind yourself every day of what it is you intend to achieve. Your bedroom
wall, work desk, phone, computer monitor, bathroom mirror, refrigerator, or car
dashboard; are all great places.
Setting Tip 4: Belief in the process. The first
step to goal setting is having absolute faith and belief in the process.
Believing Is Achieving.
you have no confidence in your abilities, you might as well forget about your
attempt to achieve any goals set. If in doubt, take time to look around your
house. Everything you can see began as a goal in someone's head.
Setting Tip 5: Stick with It! Remember, goal
setting is an ongoing activity, not just a means to an end.
reminders to keep you on track, and make regular time-slots available to review
your goals. Your end destination may remain quite similar over the long term,
but the action plan you set for yourself along the way can change
significantly. Make sure the relevance, value, and necessity remain high.
Setting Tip 6: Remain Accountable - When working
towards an aspiration, things may get tough, especially toward the end. When
facing adversity, you have to hold yourself accountable.
your family, friends, or your training partner about your goals may give you
the responsibility you need, helping you gather the support system to provide
you with a push.
you remain accountable, you will also surround yourself with constant
encouragement from those who are following your progress.
you for reading this goal setting article. Now, don't just sit on this
information, use it to achieve your best ever physique.