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By Greg Crawford

My wife had a very proverbial New Year's resolution eight months ago, "I'm gonna lose some weight this year!" she proclaimed. The calendar says she's got four more months to achieve her goal but then she is currently 5 lbs heavier compared to what she weighed last year.

Her story is not uncommon as millions of other people with weight problems say the same thing all the time. We often hear these cliches "I'm gonna lose some weight," or "I gotta get back in the gym," or "I've got to get thinner," and so on. In the end, however, these people often find themselves frustrated and feeling unaccomplished.

If only they have set their goals properly, they would have been spared from all the stress. Here are the key elements on setting a perfect fitness goal:

How to Set a Perfect Fitness Goal - GooD life FitneSS

1. Clarity.

Define what you want as clearly as possible. Motivational speaker Les Brown said, "You must see your goals clearly and specifically before you can set out for them. Hold them in your mind until they become second nature."

If your goal is to lose "some" weight, think of how much you want to lose exactly before doing anything. Write down how many pounds you want to shed. Then imagine how you would look and feel weighing 30 lbs less.

For example, "I want to lose 30 lbs and be able to wear size 9 clothes."

Knowing what it is exactly that you want is a powerful motivator.

2. Realistic time-frame.

Set a realistic time line for your fitness goal and keep yourself on track. If you want to lose 30 lbs, when do you think would you be able to accomplish it considering your schedule?

Can you realistically shed 30 lbs in 2 months even though you are really busy at work and you can't go to the gym everyday? Whatever you think is realistic for you, add the date to the goal you wrote earlier. For example,

Realistic Goal: "I want to lose 30 lbs by November 6th (three months from now). I will lose 10 lbs per month for the next three months."

Realistic Plan: "Run on the treadmill for at least 20 minutes at a time, at least 5 times per week; Eat meals with 1/3 part vegetables, 1/3 part protein and 1/3 part carbohydrates; Limit desserts to only 3 regular doughnuts per week."

When you know that the plan is doable on your own time-frame, then you know that you can achieve it.

3. Commitment.

A goal will remain a goal without taking action. Commit to achieving your goals knowing that you are capable of such. Find things that can motivate you to begin and move forward. Some powerful fitness motivators include:

Improvement on health

Improvement on appearance

Success of other people

Family

Relationships, etc

If you really want to lose weight, want it so badly to take action. American psychiatrist and author David Viscott once said that "If you have the courage to begin, you have the courage to succeed."

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By D. Champigny

Generally speaking, entrepreneurs are more motivated and active than the average person and tend to put in more hours, and more varied hours, than employees and executives do. While this can be great for their income, it can really interfere with their workouts and overall physical fitness level.

Fitness Solutions For Entrepreneurs ( functional fitness solution )

Fortunately there are two steps both male and female entrepreneurs can take to stay fit and more consistently fit in their weightlifting sessions. Let's look at the two main issues facing entrepreneurial fitness and simple solutions to each...

Problem: Your Hectic Schedule 
Given the frantic pace and lack of uniformity in an entrepreneur's day, the biggest issue is usually scheduling. An employee, manager or executive knows their schedule in advance and can set aside regular times to work out. For the self-employed, however, plans to exercise at any given time can be thwarted at any point by one phone call, tweet or Google+ post that requires them to take other action.

Solution: Your Home Gym 

The solution to such scheduling issues is a home gym or an office gym. By having their own weights and bench(es) in the location most convenient to their usual days, workouts can be fit in at whatever point in the day there's an opening, be it morning, afternoon or evening. Instead of deciding to work out every other morning or night, simply choose which days of the week you'll hit the weights, then take the first opportunity on those days to get your exercises done. If it turns out to be a particularly hectic day, simply split the workout up through the day, doing two or three exercises at a time. Just be sure that by the end of the day you've completed each of your exercises.

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Functional Fitness Solution

Problem: Little Time Available To Work Out 

Building and running your own business takes a lot of work - and usually a lot of time, leaving entrepreneurs less gym time than others may have. And when you're working 10, 12 or 14 hour days, you don't often have time for long workouts - but you still want to stay strong and lean. In fact, your business schedule often demands more energy and physical endurance than other work choices.

Solution: Fast-Paced Great-Eight Workouts 

Just as in your business operations, your weight training plan has to focus on getting maximal results in minimal time. So forget about all the various isolation exercises and focus on the big compound moves at all times. There are eight main compound exercises, the Great Eight, and these will work every part of your body for strength, endurance, muscle building and even fat loss.

The eight compound exercises to focus on, in this order, are squats, deadlifts, bent rows, bench press, overhead press, decline triceps extensions (A.K.A. skullcrushers), bicep curls and hanging leg lifts. As stated previously, if time is tight split these into 2 or 3 sessions on any given day, or simply reduce time between sets and exercises to finish a bit more quickly. In all, this workout should take no more than 40 minutes in total.

Note though, there are 2 major caveats for entrepreneurs using this plan... The first is to check with your doctor and be sure you've got the go-ahead to do thorough workouts. All too often the entrepreneurial lifestyle can lead to medical problems that need to be addressed before starting any exercise routine. The other issue is that because of your schedule you will often find it impossible to have a second person there as a spotter, and some of these exercises should not be done when you're alone. When exercising solo, use dumbbells held by your shoulders while performing squats, and again substitute dumbbells for the bar when doing bench press. Learn proper form for each exercise and be very strict in your lifts - safety is far more important than how much weight you move during each exercise.

Use this full-body workout plan on any 3 non-consecutive days each week, and up the weight slightly any time you can do 3 sets of 10 reps while maintaining form. Before long you'll find yourself feeling better, being stronger, looking better and marveling at your new-found energy levels!

Get the never grow old fitness program today

Functional Fitness Solution