Hey TC back here again!

First, I like to thank everyone who had commented and given their very valuable feedback on the Perth Women Boot Camp logos. It’s kind of cool to have so many comments and feedback on that blog. It’s 31 comments and I never had that many in a blog before. Now, I know they’re people reading it.

Yes I’m supposed to be on a holiday now but my mind is on boot camp. Like I mentioned before, I want you to have a BREAKTHROUGH year. So I wrote about a mega important MUST READ blog post about how to set unstoppable fat loss or weight loss goals. Seriously, you don’t want to miss this very crucial step at the beginning of the year. It’s going to determine whether you’re going to get the body you want. This is not just S.M.A.R.T goal setting which everybody seems to know by now. This is smarter than S.M.A.R.T goal setting.

Without further ado, let’s get down to the Nitty Gritty part of it.

Sure you must set a goal at least right? Please please don’t just set a lamb ass goal like “I want to get fitter”, “I want to lose some weight”. Why? There are very vague goals and not clear at all. As the S.M.A.R.T principle suggest, “S” is about setting specific goals and “M” is about measurable goals. Just so you know “A” is attainable, “R” is realistic and “T” is time-based. If it’s not specific and measurable, you won’t know what specific actions need to be undertaken to achieve those goals. Sure it has to be realistic as well. But I encouraged you to THINK BIG! There is unrealistic time frame to achieve your goals but no unrealistic goals. Let’s break it down on how to set fat loss goals. There should be 4 parts to it and there are as followed:

12 months goal or Your Ultimate goal:

3 month goal:

Weekly goal:

Daily goal:

Now, let’s break it down even further on the 12 months’ goal. It’s obviously the big picture and you should get the body you want by then eventually. Think about it right NOW. Don’t skip! Take a moment to do it.

For example, for some people reading this blog might be concerned about body weight and fat level, then you might say 12 month goals would be to lose 20 kilos and get down to between 15% body fat. Remember that’s only an example not for everyone. Everyone is different.

90 Days Transformation (Most Important!)

Once you know your 12 months goal, you should focus on your 3 months or 12 weeks goals. 3 months’ Goal is the most important because it is not too long and yet creates a sense of urgency that will get you to go out to get things done. 3 months or 90 days from now can make a huge difference if you’re committed to your fitness goals. Trust me on this and I seen that in many of my clients when they put their mind to it. Supposed you need drop 20 kilos, you will be looking at a realistically losing 6-12 kilo of fats and 3-6% body fat in 12 weeks. Could you imagine the difference it makes if you lose those fats? Hey! Such results can only happen if you do all the right stuff.

Establish Your Emotional Reasons to Achieve Your Fitness Goals

Now that you got your 3-months goal, you will need to establish the emotional reasons. Why do you want to lose the 20 kilos and lose the body fat? There has to be a reason and a good one. It could be that you want to be the most beautiful bride on your big day or you want to be more attractive to your partner. Whatever it is, make sure it has to be a COMPELLING reason to get you excited about your goals. Be sure you dig deep and find out why. Otherwise, you won’t feel excited about your prosper of reaching your goal. If you’re not excited, why would you do it?

Weekly Goals

Once you established your fat loss goals and how much you need to lose in terms of fat, then you will need to look at your weekly goals. Weekly goals have to be taken very seriously in order for you to get that ultimate slimmer body in 12 weeks and eventually in 1 year get a drop dead gorgeous body.

So what should be in your weekly goals? Again, it must be measurable, specific, attainable and realistic. Let’s say you aim to lose 0.5-1kg a week then you should be at minimal having 3 intense fat-burning workouts and for example cutting back to a specific number of serves of alcohol if you drink way too much. Also, say you achieve 3 workouts and managed to cut back on your drinks, you should follow up with weigh-in and measure your body such as the circumferences of your waist, arm and thighs at the end of the week. But you have to be careful with this bit because sometimes people can get defeated by such measurements. It is best to look at it as an evaluation rather than an absolute. If the measurement did not indicate a change, you should look at other ways to get the weight off and not say “I give up”. It’s too soon to give up. Put it this way, if you don’t measure, then you’re leaving it to chance and would not know if you’re doing enough to make a change. You would not know if a change is necessary to make things happen.

Daily Goals

Now to the last bit… daily goals. Let’s say you are drinking a total of 20 serves of alcohol a week then you should cut down to 7 a week. That means you will allow only 1 serve of alcohol a day. By doing that, it would save you maybe anyway 0.5-1kg gain of fat a week. Basically, the purpose of daily goal is to develop habits that will lose and keep the fat away forever. Another habit many people should focus on is having 7-8 glasses of water a day. Not having enough water, the body is not able to burn fat properly.

Alrighty! That’s all for the Unstoppable Fat Loss goal setting. Believe it or not, people who set goals and take ACTIONS towards getting the necessary things done are MORE likely to achieve their fitness goals. So be sure to to do your goal setting and take ACTIONS. So write your fitness goals detailed in this blog on a piece of paper and don’t let another year pass!

Have A Great 2010!

TC

P.S. Fremantle Boot Camp is starting on 13th Jan. More details can be found **HERE**

P.S.S. Leave a comment if you have anything to add or even have a question.

Tagged as: boot camp, fat loss, fitness, goal setting, Perth, transformation, weight loss, women