So here’s situation…
You have a home gym, treadmill, elliptical trainer, or some other piece of home fitness
equipment. But it’s sitting in corner of room being used as a clothes rack. You haven’t
gotten any use out of it for months, and you might be thinking of selling it off.
There’s a reason why you initially bought this piece of equipment, and I can bet that it wasn’t
meant to hang your clothes on (there are much cheaper alternatives than that).
It was probably along lines of “toning up” or “losing weight” or “getting fit” and so on and
You know it’s probably a good idea to start exercising again, but you might be thinking:
1. “I’m too busy with (insert your reasons here), and I just don’t have time
2. “I’ll do it later.”
3. “I’m not too sure what exercises to do.”
4. “I just don’t have any motivation right now. Maybe in future when I get fired up I’ll
5. “I’m feeling pretty tired these days with everything going on. I’ll get to it once I have
But what were reasons that made you buy this machine? How long did you actually use this
machine? Why did you stop? And why aren’t you using it now?
What you’ll do is examine your reasons why, and give you an actionable guide to get you off your
couch, take clothes off your home gym and start using it way it was meant to be used (and
start achieving your goals!)
Here is a Solution…
You need to set some goals, and you need to set a plan to get to those goals. That’s right, just
like what all self help guru preaches, this is what you need to do. The reason why you need
to set goals is that then you’ll have something to work towards.
And I’m not talking about some up-in-the-air, vague goals like, “I want to look toned”, or “I
want to lose weight”.
I’m talking about detailed, specific goals. Something along lines of, “I will lose 10 pounds
of fat in 60 days”.
Also, along with setting goals, you need to write down your “reasons why” you want to achieve
this goal. Losing 10 pounds of fat in 60 days is fine and dandy, but you’ll be way more
motivated to exercise if you’re constantly reminded that your wedding is in 60 days!
Here’s an acronym that will help you set and attain your fitness goals:
S.M.A.R.T-R (pronounced “smarter”)
SMART-R stands for:
Let’s go into details of each point:
“The more specific and measurable your goal, more quickly you will be able to
identify, locate, create, and implement use of necessary resources for its
achievement.” -Charles J. Givens
"I want to lose weight" is different from "I want to lose 10lbs of fat and gain muscle mass by
doing 3-5 cardio workouts and 3-5 resistance training workouts per week at gym over
course of next 3 months."
Your fitness goals should be detailed, clearly defined, and stress exactly what you’re going to
do and you want to achieve.
For example, instead of setting a goal to lose weight, set a specific goal to lose 3 inches off
your waist, lost 5% body fat, or lose 3 pounds of fat.
"Make measurable progress in reasonable time." -Jim Rohn
If you’re not keeping score, you don’t know whether you’re winning or losing! And keeping score
is all done with numbers. Do you want to lose 3 inches off your waist? Do you want to drop down
from 20% to 12% body fat? Do you want to lose 10 pounds?
Whatever goal you choose, make sure that you can measure it. You need to do this so you can see
and measure progress over time. For example, losing 1 pound per week would be a goal that is
measurable over time.
Also, things that you can’t measure (happiness, etc.) will come along with achieving your
“You'll always achieve more through movement than meditation” -Gary Halbert
Virtually no goals can be attained unless there’s some action taken. If you plan to lose 10
pounds of body fat, you have to figure out “action” that you need to take attain this
goal. What resistance training exercises are you going to do? What cardiovascular exercises are you going to do? How often should you do them? In this step it’s helpful to recruit assistance of a fitness professional who can provide you