<h3>S is for "specific"</h3>
This means that <strong>every goal should be clearly defined.</strong> For example, saying “I want to lose weight" is too vague. Instead, try "I want to lose 20 pounds total, in increments of one to two pounds per week.”
<h3>M is for "measurable"</h3>
This means that you should be able to clearly measure your progress. <strong>Saying "I want to get in shape" gives you no clear way to assess your progress.</strong> In order to re-frame the above goal so that it is measurable, start by measuring your fitness level. Then, determine a six-week goal based on the initial data. For example, if you start out by being able to run five kilometres in 34 minutes, a measurable’and realistic’six-week goal would be to run five kilometres, with no walking breaks, in under 30 minutes.
<h3>A is for "action-oriented"</h3>
This means you should <strong>outline specific steps that will enable you to successfully complete your goal.</strong><strong> </strong>"I want to be able to run five kilometres" is a good starting place, but does not include any training details. Instead, you should say: “In six-weeks I want to be able to run five kilometres. I will achieve this goal by running four days per week. One run will be 45 minutes at a slower speed and three runs will be 30-35 minutes at a faster speed.”
<h3>R is for "realistic"</h3>
When it comes to losing weight, we all tend to want the unrealistic’and typically unhealthy’quick fix. <strong>Don’t let yourself fall into this trap by setting unattainable health goals</strong> such as, "I want to lose 10 pounds in 10 days." Instead, aim to lose half a pound to two pounds per week. Attempting to lose weight faster than this is unhealthy and will only set you up for disappointment.
<h3>T is for "timed"</h3>
<strong>This means you should set deadlines that will keep you on track.</strong> Don’t say, "in one year I will go to my doctor, and she will be happy with my weight and blood pressure results." Instead, set a firm date for that appointment, and then establish mini-goal deadlines between now and your appointment so you have plenty of time to achieve your final goal. If you track your progress with mini-goals over the course of that year, you won’t be scrambling to see results the week before your appointment.

<strong>Then, ask yourself these three questions:</strong>
<ol>
 	<li>How big is the goal? Is your goal only attainable in three months or more? If so, make a or goals to get you to that long-term goal. Ideally, you should be able to reach the smaller goal in two to six weeks.

2. What does it take to achieve the goal? This question addresses your goal's frequency. If reaching your goal requires five workouts a week, but you can only get a babysitter two days a week, then you need to scale back your goal. Be realistic about what time you have to devote to the goal and be honest about your fitness level. Building your fitness base takes time, and being smart about increasing it will help you stay injury-free. As a general rule, never increase your weight lifted or your minutes exercised by more than 10 percent in any given week. Slow and steady really does win the race!

3. Can you see yourself reaching the goal? You want a program that you can stick with for the long haul—not just this week. Be completely honest with yourself and ask if you can realistically see yourself doing what it takes to achieve the goal at hand. If you can and it meets the above criteria, then you probably have a goal !</li>
</ol>
<h2>Decide WHY you want it.</h2>
<strong>Sound familiar?</strong>
<ul>
 	<li>“I want to get in shape but I don’t like ________________.”</li>
 	<li>“I want to lose weight but I just CAN’T give up _________________.”</li>
 	<li>“I don’t have time for that because of ______________.”</li>
 	<li>“I want to build muscle but there’s no way I can eat all of that _________.”</li>
</ul>
25 fitness goal to get you in shape <a href="http://www.builtlean.com/2015/01/02/fitness-goal-ideas/">http://www.builtlean.com/2015/01/02/fitness-goal-ideas/</a>

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<strong>Goal #1: Lower your body fat percentage</strong>
Clients often tell me they just want to lose 5 or 10 pounds to “lean out.” (Sound familiar?) But you’ve probably heard the old “muscle weighs more than fat” line. While that’s not technically true (a pound is a pound), it is true that a pound of muscle is denser and takes up less space than a pound of fat. So if your goal is to shed pounds, you really should be aiming to lose body fat and gain (or retain) muscle. Essentially, you’re hoping to shift your body composition and lower your body fat percentage. You can measure this in a number of ways: You can ask a trainer at your gym to test it using skinfold calipers, you can try a body-comp scale or monitor that uses bioimpedance (where you stand on or hold metal pads and a current determines your body composition), or you can go to a special lab for a more accurate (though pricier) air- or water-displacement test. Keep in mind that the first two options aren’t 100-percent accurate, but as long as the measurements are done under the same general conditions, you’ll be able to get a pretty good look at your progress.

<strong>Goal #2: Get stronger</strong>
I get that you don’t want to look like Joe Manganiello, but you shouldn’t be afraid to make strength one of your goals. In fact, unless you put some crazy concerted effort into it, the typical woman will never “bulk up.” (Newsflash: You CAN be strong and skinny!) What I like about strength as a goal is that it’s much more quantifiable than “toning up,” which is what women often say when they’re describing the desire to build muscle. Strength can be measured by the number of pushups you can do, the amount of weight you lift on the cable machine, or the increase in reps you can handle. It’s also noticeable in daily life: The ease with which you lug your groceries or lift your suitcase into the overhead bin. And if you want to check your progress in the mirror, find out how long it takes to see muscle definition.

<strong>Goal #3: Master a skill</strong>
Write down this goal if you’re one of those people who just doesn’t get particularly amped about running/lifting/sweating just for the sake of it. Hey, I hear ya. Sometimes you need a specific skill to hone in on. My gateway drug into fitness was a weekly adult gymnastics class that hooked me in. But if tumbling isn’t your thing (no way, really!?), just pick another sport or skill that you want to learn to excel in—likePilates, lifting weights, or boxing. Already found your fitness muse but need an extra boost? Make specific achievement goals, such as targeting a number of chin-ups (can’t do a single one? Try our chin-up challengeto learn how in six weeks!) or conquering a forearm stand in yoga.

<strong>Goal #4: Make fitness a part of your routine</strong>
I meet people daily who want to shape up for a specific event—a wedding, a school reunion, bikini season... While I would never begrudge anyone wanting to look and feel her best for any reason, I try to encourage a more long-term approach. Sure, you’re motivated to work hard for the grand occasion, but do really you want to put in all that effort only to let it fall by the wayside later? Consider how you can keep those gym dates, favorite classes or regular runs in your schedule for the long haul. A lot of things can motivate you: finding a workout buddy, blocking off your calendar with hard-and-fast “fitness appointments,” and prioritizing personal training or those pricey-but-awesome indoor cycling classes in your budget. What’s important is that you find your mojo and hold onto it. But if you really need an end goal, just make a point to try something for a month or two (like our newest 6 weeks to bootcamp fit plan). By the time you’re finished, chances are you’ll be hooked.

<strong>Goal #5: Train for an event</strong>
There’s one exception where shaping up with a deadline can actually come in handy, and that’s training for a fitness event. Some of us are just more deadline-driven than others, and by giving yourself a specific point at which you’ll have to prove your stuff (beyond looking fit in the photos), you’ll be that much more motivated to keep up with your training. So sign up for a triathlon, a 5k, or an endurance event like an obstacle course. Then, train like hell. Who knows? After the rush of completing your first one, you may decide to make it a habit.

<a href="http://www.womenshealthmag.com/fitness/fitness-goals">http://www.womenshealthmag.com/fitness/fitness-goals</a>

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<h3>1</h3>
<h3> DRINK MORE WATER</h3>
The first goal you should set is to make an effort to drink more <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Water">water</a> each and every day. We often hear this advice over and over again but very few of us actually take it to heart.

Drinking enough water impacts everything from the amount of energy you have on a daily basis, how much hunger you feel throughout the day, your ability to concentrate, and how quickly you <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Recovery">recover</a> from your workout sessions.

This should be relatively easy to understand however when you consider that water is the single most concentrated element in the human body. Even small decreases in proper hydration levels can have a significant impact on your overall health.

Far too frequently we hunt down 'water replacements' such as diet soda's, fruit flavored water, fruit juices, and so on, and while these do help to add hydration, nothing is better than pure 100% water. Don't miss out because you've taken a short-cut.
<h3>2</h3>
<h3> REMEMBER THE IMPORTANCE OF REST DAYS</h3>
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<td><strong>Does Your Weekly Workout Include A Rest Day?</strong>

Yes.
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Second, you should also be absolutely sure you are taking enough rest. It's very easy, especially for the highly <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Motivation">motivated</a> to underestimate how much recovery is necessary for optimal progress and to push through fatigue with the thought process that working harder will only make you stronger.

This isn't so. Working harder, when the body can't keep up, will actually only make you weaker, because when you're doing additional exercise before <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Recovery">recovery</a> has taken place, you're just further breaking down tissues rather than building them up.

Do this over too long of a time period and you'll really be facing some dire consequences such as lean muscle mass loss, a slowed <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Metabolism">metabolic</a> rate, a lowered immune system, and <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Overtraining">overtraining</a> in general.

Make a conscious effort this year to listen to your body more often. Know the difference between slacking off on your program and pushing when you should be resting. Learning this fine line could be the biggest difference between success and less than optimal results for many people.
<h3>3</h3>
<h3> FOCUS ON FORM AND FEEL THE MUSCLE CONTRACTION</h3>
Third, the next important goal that you should set to make a priority during your workouts is to make certain that you are really <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Dedication">focusing</a> in on the muscle contractions themselves during the workout.

It's quite easy to focus in on other things while executing an exercise, neglecting to really think about the actual squeezing of the muscle fiber you're working. Since the mind can play an incredibly large role in terms of what muscles are recruited when doing certain movements (such as the <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=BenchPress">bench press</a> for example, working mostly the<a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Chest">chest</a> or using the <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Triceps">triceps</a> for help), if you can think about the target muscles there is a better chance those will be worked.

In most situations you want to minimize the effect of the helper muscles with the exercise and proper focus will allow you to do this.

Likewise, it's also essential that you're always making sure you use proper <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=ExerciseForm">form</a> as well. If you aren't using proper form as you execute your lifts, there is a much higher chance that you're not going to work the correct muscles and could very well end up sidelined with an <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=InjuryPrevention">injury</a>.

Even if it means you're lifting lighter weights, using proper form is a must. If you do, you'll progress faster to lifting heavier weights shortly after and get the <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Strength">strength</a>gains that you're shooting for with your program.
<h3>4</h3>
<h3> CHOOSE AT LEAST ONE HEALTH GOAL</h3>
The next goal that should be set is making sure you also choose at least one overall health goal. While it's great to set aesthetic goals that you will be able to see on the outside, it's also critical to remember the impact of regular workouts and a good diet on the inside.

The big issue for some people with extrinsic, aesthetic goals is that once you achieve that goal, sometimes the <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Motivation">motivation</a> to keep working out starts to fade. When you're also living the healthy lifestyle to improve your health, you'll get a greater, long-term reward from your effort, which can also help to keep you going.

If you've ever suffered from, or someone close to you has suffered from, a serious health concern or illness, you will likely find that the health rewards really hit home and serve to keep you going when you'd rather not.

If you haven't suffered from a health concern yet, it would be wise to make a list of all the health benefits that you know you'll receive from your workouts and look over this frequently. That will help keep it in your mind exactly what you'll get from sticking with it.
<h3>5</h3>
<h3> TRY AT LEAST ONE NEW ACTIVITY</h3>
Far too many of us get into the habit of doing the same type of exercises day after day after day. Often you have no problem with this because you love the exercise you're doing and are happy to include it as part of your everyday routine.

In other cases, you may find that you grow bored doing the same type of exercise day after day and this is a big reason why you fall off the wagon. Whatever the case, you should aim to try at least one new activity each month.

This could be changing the form of <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Cardiovascular">cardio</a> you normally do, trying a new resistance training technique such as switching over to a cable-pulley system if you normally used free weights, or going out on the weekend and really trying something else such as canoeing, cross country <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Skiing">skiing</a>, or beach <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Volleyball">volleyball</a>.

The different movement patterns of this new activity will serve to work the muscles in a manner they aren't used to and that will really improve the level of results you get from your training. Your muscles respond best to constantly changing stimuli, so the change of pace will really help to shock the system.

Additionally, you'll also likely target muscles that have been somewhat dormant during your usual training due to the nature of the exercises involved.
<h3>CONCLUSION</h3>
So as you plan your training program for the coming months, be sure you keep these goals in mind. <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=GoalSetting">Goal setting</a> is one of the most critical things you can do to make sure you see success, so it's not something to take lightly. That said, setting the right types of goals and having a bit of variety will help you take your success that much further.

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