Third Time's the Charm

Maybe picking goals are easy for people, but I found this to be intimadating as all hell.  Usually I just stick in the "do exercise X many times a week", because I don't know what a realistic end goal is.  But after failing to keep going twice in the past, well, maybe it's time to give myself something more long term.  

Of course, then I realized that I need to do some research first because I know next to nothing about body composition and possible goals...

My main goals are simple sounding, but incredibly intimidating:

  • First: lower body fat % by 5% and get down to 150 pounds
  • Second: lower body fat % by another 5% and get down to 140 pounds
  • Run 5K in 30min
  • Complete 20 push-ups

These are mostly intimidating because I don't know how possible they are!  According to this handy calculator, it means I need to lose about 20 pounds.  But I haven't weight under 140 in, well, not since 5+ years ago, so I divided it into the two milestones to make it less intimidating and daunting.

Since i have a tendency to get overwhelmed (once again, as I have learned from my two previous attempts at "getting into shape"), I decided to break it down even further into smaller pieces.  

These are supplemented by simpler sounding goals:

  • Eat better
  • Run 3 times a week
  • Do bodyweight training 2 times a week to start
  • Do something light and fun (maybe Rockin' Body) one day a week

Of course, then this is too vague!  As I also learned in my previous attempts, I need a schedule for exercise and even for food - other wise I get tempted to break my own rules.  So I broke them down further to even smaller less intimidating and specific goals!

  • Drink more water
  • Order out less
  • Go running Tuesday, Friday and Sunday
  • Do bodyweight training on Wednesday and Saturday
  • Do something light and fun on Thursdays (maybe some Rockin' Body)

And honestly, this is still a bit too vague and leaves me open for freaking out about how I don't know anything about bodyweight training, or running, or how much water I am drinking, or how much is actually ordering out less... So we do a bit more of a break down to mini goals that actually help me attain my main goals:

  • Drink 750ml (a full water bottles worth) of water between meals. (This is an increase from a glass of water per week)
  • Make at least 90% of my meals for the month (instead of ordering out)
  • Run/walk at least 3 miles
  • Starting with a routine/circuit from online and then adjusting from there:
    • 20 body weight squats
    • 10 push ups (or work my way up to them)
    • 20 walking lunges
    • 10 dumbbell rows (using a gallon milk jug)
    • 15 second plank
    • 30 Jumping Jacks

And now these are things I can add to chart!  And use stickers of smiley faces to heel keep track of my accomplishments in a fun quirky way.

But like actually.  It's silly, but it is incredibly satisfying to see gold starts line up on a chart.

Star Chart

Links to things I found useful while working on this project:

  • http://weightlosswars.com/calculators
  • http://www.straightupfitness.net/VN_Education_-_Body_Composition_Analysis_&_Goal_Setting.pdf
  • http://www.simplyslimliving.com/setting-realistic-goals-for-your-bodys-composition/
  • http://www.worldphysique.com/women/?p=379
  • http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
  • http://www.nerdfitness.com/blog/2011/02/15/proper-push-up/
  • http://www.allisonkoberstein.com/blog/2010/11/gold-star-achieve-your-goals-using-stickers/


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