Before you start any new exercise program it helps to set clear goals so you know why you are doing what you are doing. Ultimately, you are going to have to do things that at times you won’t want to do – clearly understanding why can help keep you on track.
Below are some thoughts about goals that have helped us and a small exercise to help you set clear goals that will keep you motivated.
Be a better you
Historically, we evolved living in small groups of around 150. In these times, we all would have had certain skills and been the very best at something.
Now, with the nearly 8 billion people on earth, and a social media driven environment where we only see the very best of people, no matter who you are, you are going to compare unfavourably to someone else.
You will never be as smart as Elon Musk. You will never be as successful as Jeff Bezos. Sadly, you are unlikely to ever have the physique of Chris Hemsworth. In the interconnected world we now live in you can always find some to compare every aspect of yourself against unfavourably and it does us no good at all.
If you find yourself thinking like this it is all too easy to segway into thinking what is the point? If I can’t be as jacked as Chris Hemsworth, why even bother?
The trick to avoid this is to not compare yourself to anyone else, instead, compare yourself today, to who you were yesterday.
Understand your motivations
What do you want? A simple question, but one that can be difficult to answer.
You are considering embarking on this exercise routine so try asking yourself – what do I want from this? Do I want to be fitter? Do I want to lose weight? Be honest with yourself .
Write down your goals and ask yourself why in relation to each goal.
I want to lose weight – why? To be more attractive to my wife. To set a good example for my children. To improve my health.
If you can list your goal and your motivations for that goal then
Be SMART about your Goals
A concept used in my day job (marketing) is SMART Goals.
These are goals that are Specific, Measurable, Achievable, Realistic and Timed.
For exercise, we can improve this and make our goals SMARTY – we add the why at the end so you know WHY you are doing it!
RUCK-X – What are my goals?
- Specific – I want to lose weight
- Measurable – I want to lose a stone
- Achievable – I am 14 stone at the moment and 23% body fat so achievable
- Realistic – with rucking and watching what I eat & drink should be doable
- Timed – I want to lose 1lb a week for 14 weeks
- whY – To look better, feel better, be fitter, be a better dad and be a better husband.
Articulating your goals and reasons
If you can articulate your goals like this then you are focused only on self comparison and being a better version of yourself rather than just making yourself feel terrible by comparing yourself to unrealistic ideals (Bezos/Musk/Hemsworth etc).
If it helps, you can also make a deal with yourself so you have a little reward to add to work towards at the end of each time period. This could be a night out, a weekend away, a new toy, or whatever works to keep you motivated and rewarded for your toil and discipline.
Summary
This approach helps to keep you motivated by showing your progress against yourself weekly. Keep track of your own personal goals whilst keeping track of your rucking in the RUCK-X Beginners spreadsheet and you will start to see those bigger changes accrue over time.
- You will no longer focus on others or unrealistic goals
- You won’t become impatient as you are working towards a long term goal
- You will see how small incremental improvements add up over time
As you work through the beginners program you will see your strength and endurance improve but if you also factor in your personal why as well you can ensure you are also moving towards your own goals.
