What is your goal for the next month

Setting Goals: The way of the “lazy” sticking to it to look good naked

Setting goals is for the lazy? Want to look good naked?

Yep If you're like me, you won't be bored. We are all very busy.

What if there was a trick that would save you a lot of effort?

And at the same time helps you to make progress faster?

In this article you will get to know him.

A balanced diet is important, no question about it. Proper training too.

But what we're talking about today is more important than diet or exercise.

Regardless of whether it's about fitness or other topics - success always means only one thing: you want to set and achieve goals.

In the last article you learned why Mental Training - the “M” of the M.A.R.K. Formula - is the basis of every success.

You have a powerful data processing machine within you that only fulfills one task:

Your subconscious is constantly waiting for you to feed it with instructions.

And now? Let's go a step further. These are the topics:

  • Why stay tuned set smart goals
  • The Science of Setting Goals - A Simple 5 Step Process
  • How to cut your big goal into easily implementable sub-goals
  • The right and the wrong way to set goals.

Today you will learn a language that your subconscious understands. Today your dreams will become reality to a certain extent - you will see.

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Why stay tuned set smart goals

"Without a big goal, it's easy to get lost in the back streets and dead ends of life."
- Alfred Selacher

The principle is simple:

  1. You choose a goal that inspires you.
  2. You program your subconscious with this goal.

People who successfully transform their bodies have internalized a critically important skill:

Successful followers have learned to set smart goals.

I've found that most people skip this step - and then at some point get stuck or give up in frustration. Few know what setting goals actually means.

If you DON'T know how to set goals or if you think you will save time by skipping this process - then it is almost impossibleto change something in your body in the long term. I mean it as drastically as I say it.

But if you can (and do) set goals, if you speak a language your brain understands, then you are laying the foundation for everything the M.A.R.K. Formula goes.

Although this process has long been scientifically proven, there is something magical about it: You can program your subconscious and set the autopilot - on the body that you have allegedly wanted for so long.

The Science of Setting Goals - A Simple 5 Step Process

"As soon as we lost sight of the goal, we redoubled our efforts."
- Mark Twain

Goals are the basis of every success. Goals make life easy for you because you can focus your efforts.

The process is simple and evidence-based: there are 5 steps based on foundations in psychology and neuroscience.

Set Goals # 1 - Choose specific, measurable goals

"In the long run, people will only get what they aim at."
- Henry David Thoreau

For every goal you can first answer this question: "What do I actually want?"

It is worth taking a moment to answer them.

Because your subconscious takes every word seriously and does not understand generalizations.

“I want to get fit” sounds good - who doesn't want that? But for your subconscious it is like a foreign language. It's way too unspecific.

“I weigh 1 kilo less” sounds specific and measurable, but that is deceptive: You are one kilo lighter after an extended sauna session. Really achieved?

"Lose X pounds" is also not a suitable goal, because you do not define About what You want to lose 30 pounds. (Muscle, water, or other body fluids probably aren't.)

The more precisely you define your goal, the more successful you will be.

Power lies in clarity!

Feed your brain with an intent that is as specific as possible, for example like this:

Describe your goal in as much detail as possible.

If you can describe your goal to me in such a way that I Can paint a picture of it, it fits.

How would you know that you have achieved your goal? You should be able to answer this question without any doubt.

Set goals # 2 - Set goals that challenge you

"Only those who set the impossible as their goal can achieve what is barely possible."
- Viktor Frankl

You may have set goals before - with the result that friends and family told you to "be realistic".

Of course, you should also be able to achieve your goals. In a healthy way. But …

If you too deep aim, you risk something.

Don't sell yourself below value and give yourself up No way Satisfied with less than what you really want.

If it is achievable, if you believe in it, if you are ready to go all out ... then it is everything possible.

Your goals are only big enough when they are youinspire and you at the same timescare.

Goals that don't scare you at least a little are too small for you. Then you stay in your cozy, warm comfort zone.

You can expect a little more from yourself than the realist in you thinks is possible.

Of course, without completely drifting into the land of illusions ...

If you want to lose 5 kilos of fat in 7 days, then that's not optimism, but self-deception.

A Reality check so is always a good idea.

If you are not entirely sure, ask someone who is familiar with the topic and whom you trust, for example an experienced friend or a fitness coach.

Then you might hear: "You can stick to your goal, but take more time."

How much FAT can you lose per week?

Almost all experienced fitness coaches recommend the following if you want to lose weight:

  • body weight: 0.5 to 1 kg per week
  • body fat: max. 1% per week

1% body fat per week is the absolute upper limit!

A realistically achievable goal is -0.5% body fat per week.

If you are very ambitious or have a lot of time to train, you might manage a little more than 0.5%.

If the number on the scales drops more than 1 kilo from week to week, then it is mostly due to the water or muscle loss.

How many MUSCLES can you build per month?

What if you want to go the other way? In this and this article you will find out which muscle building goal is realistic in the short, medium and long term.

If you want to gain muscle and lose fat at the same time, read this article first.

Many people are surprised at the precision with which they achieve goals - often to the day. At least if you have taken the time beforehand to define these goals precisely.

If clarity helps you to achieve your goals with ease - who says that it couldn't have been more?

You solve this dilemma by opening your goal upwards.

That is very easy.

By adding phrases such as “at least”, “or more”, “or better” etc. to your goal, you delete the upper limit from your target program.

The result could look like this:

  • "I burn at least ½ percent body fat a week."
  • "My body fat percentage drops from 15% to 10% or less."
  • "I build 500 grams or more of muscle per month."
  • "Today in 4 weeks at the latest I will be able to master the Military Press with perfect technique."

With this, you set yourself both: A goal that is realistic AND with which you do not sell yourself below value.

Set goals # 3 - Set deadlines

"Work expands in proportion to the amount of time available to do it."
- Cyril Northcote Parkinson

In 1955 the author and historian Northcote Parkinson postulated his "Parkinson's Law".

He thus explained the paradox that people with a busy schedule are often better “doers” than anyone else.

This also shows us how important deadlines are.

So the idea is good that you set yourself deadlines that are realistic but also challenging.

Deadlines help your brain use every day: more results, less time expended.

Do you know that from your school or student days?

When we had a deadline, it happened more than once that I only sat down to work at the last minute and ended up getting a few sleepless nights as a result.

Why has almost all of us experienced this before?

It's emotions: as the appointment draws closer, you feel a sense of urgency. This emotion helps you set the right priorities.

When you think you still have plenty of time, it feels less urgent.

Internal Deadlines are good.External Deadlines are even better.

You set internal deadlines yourself and work them out with yourself. In the case of external deadlines, you also let yourself be held responsible.

This is why deadlines are so effective in your studies: They have direct consequences.

If you miss the deadline, you will get a bad grade. And more work if you have to take the course again. Maybe even a lower paying job.

External deadlines that have real - positive and negative - consequences help you to stick to critical situations.

Expressed differently:

External deadlines make you fire under the crack butt.

For example, you could make a pact with your significant other, a boyfriend or girlfriend.

One of my clients had previously tried unsuccessfully to develop a training routine. Then he let his wife hold him up: he wanted to go to training at least three times a week for the next 90 days.

As a reward, he promised a joint wellness weekend. Should he fail, he promised to do the laundry for the next 90 days - a job he hated profoundly.

Now he had no choice but to stick to his priorities consistently. At the end of the 90 days, training was part of his weekly routine. He had developed an automatic training system that he continued to work on afterwards.

How to set deadlines that make you feel good

“How do you eat an elephant? - One bite at a time! "

In my previous job as an engineer, that was our standard saying at the beginning of every project.

Politically incorrect, but very clear.

Big goals can seem overwhelming. That changes if you cut them up.

In coaching, I have had the best experiences with the following breakdown:

  1. Your Ultimate Body (at the age of X): You start with that. If you could have any body, what would you look like? Maybe there is an athlete, an actor or someone else you can use for orientation. That goal is your ultimate vision. There is no deadline for now.
    Then you draw a picture of what your body will look like in 10, 20, 30 or 50 years from now. How long do you want to live How is your health and physical performance as you get older? How active are you then physically? Do you still do sports? If so, which one? Unusual questions, I know. But you will see what effect the answers will have on your future if you take the time now.
  2. Multi-year goals: Next, you set yourself a goal for the next 2 to 5 years. During this period, if you want, you can become a completely new person. I know people who have gone through a complete transformation in under 24 months: from overweight to fitness model. I like the thought that you are not selling yourself below value!
  3. Annual goals: Six to twelve months are ideal for a medium-term goal. If you want to lose 25 pounds or more, these goals are especially important. No matter how fit you are right now, it is easy for you to think in terms of a 12-month time frame. Many people set goals for the next 12 months towards the end of a calendar year. You can use this chance for yourself.
  4. Quarterly targets: As long as a goal is 6 or more months in the future, finding excuses is easy: Going to workout today is no more urgent than eating a healthy diet.
    You solve this topic with short-term 90-day goals. When you notice how your quarterly goal gets closer with each sunrise, you feel how valuable today is.
    Your 90-day goal is the goal that you should pay the most attention to.
  5. Weekly goals: Weekly goals help you to divide your quarterly goals into easily digestible sections that you can influence directly. I am always amazed at the effect it has when you measure your physique once a week, for example by recording your body weight and your body fat percentage.
  6. Daily goals: Daily goals help you plan and monitor training and nutrition. Which exercises, which weight, how many repetitions and sets can you manage in training? Which foods, how much protein and how many calories do you eat?
    Your daily goals include everything you want to tick off every day in order to achieve your weekly and quarterly goals.
    For example, in training you could plan to do three more repetitions for each exercise than you did in the last workout. To improve your eating habits, you could plan to eat fruits and vegetables with every meal.

You have probably already developed the first ideas for your goals, that's great. Now you should write them down - otherwise they will remain dreams, wishes and fantasies.

By sharing your desires and dreams write down, you turn them into goals.

If anyone loves digital tracking tools, it's me. But when it comes to goals, even I stay old-fashioned, and so should you:

  • Write down each of your goals in ink on a sheet of paper. The ink is a symbol of your firm intention that you achieve the goal - no matter what happens.
  • Write behind each goal with pencil a deadline. You note deadlines in pencil because you want to make yourself aware that time is flexible.

Some people consider it a failure if they don't meet a deadline. That is neither helpful nor is it true. It just means that you underestimated the time required.

And then you erase the old deadline and write a new one.

Set Goals # 4 - Define Your "Why"

"If we want the ends, we also want the means."
- Immanuel Kant

The goal of setting goals is simple: you program the autopilot of your brain so that from today on it supports you without your conscious involvement.

Goals are a critical element of your success because they are irreplaceable for one thing: They give you one direction in front.

And what about the way there?

Some people find it difficult to motivate themselves to take this path. Often it is because you either do not know your “why” or you cannot see your “why”.

If you know WHY you want to achieve a goal - and what inspires you about it - then you create an inexhaustible source of motivation:

Your goals are the rudder. The “why” is the wind in your sails.

When you write down a goal, go one step further and note, Why You want to achieve this goal.

There are no “right” or “wrong” reasons. Some want more sex appeal, others want more spirituality.

Here are some examples from my environment - from customers, friends and acquaintances.

"I will …

  • ... look good in my bikini on your next beach vacation. "
  • ... be in top shape at my wedding and on my honeymoon. "
  • ... look attractive to my husband / wife. "
  • ... have more energy. "
  • ... be in perfect health. "
  • ... I like it when I look in the mirror. "
  • ... fit into my favorite jeans. "
  • ... inspire other people to do something for themselves. "
  • ... look good naked. "
  • ... look ten years younger. "
  • ... live to be 100 years old. "
  • ... live according to my faith by honoring my body. "
  • ... be a role model for my children. "
  • ... be there to raise my children and get to know my grandchildren. "
  • ... gain more self-confidence and security. "
  • ... prove the opposite to anyone who thought I was crazy. "

The more “whys” you find and the more they inspire you, the easier it will be for you to motivate yourself and the easier it is for you to stick with it.

Setting goals # 5 - Formulate your goals as affirmations

“If you know your goal, you will find the way.
- Laotse

Write a wish, a fantasy or an idea on paper and you will turn it into a goal.

Many skip writing it, but it is important.

Bringing them down on paper is the first step in making thoughts real. It takes you from thinking to acting.

By writing it down, you signal to your brain: “This is important”.

You can also regularly call up goals in pictures and text - for example by hanging them up in a place that you see several times a day.

Then it will be easier for you to focus on what you really want.

Language also plays a role here.

The clearer you formulate your goal, not only in terms of content, but also linguistically, the more effectively you will program your subconscious.

The most effective way you program your subconscious mind with goals is through affirmation.

The most effective form of affirmation is personal, positive and formulated in the present tense:

  • Personally: Set goals for yourself and not for someone else. Make sure it's a goal that You yourself can achieve.
  • positive: A goal is about something that you want. Not something you want to avoid or get rid of.
  • Present: Write all goals in the present tense. As if you've already achieved it.

Affirmations that start with “I am…” are so powerful because they are about Your identity goes.

If you - even in everyday life - formulate a sentence that begins with “I am…”, you should therefore be careful. I like the thought of something positive coming after that.

As far as your goals are concerned, you can use this for yourself: I am, I have, I train, I carry, I weigh, I love ... - these are all good examples for the beginning of an effective affirmation.

Why do goals have to be formulated positively? Many of us want less body fat. But if you were to formulate “less body fat” as a goal, you are not saying what you want, just what you want less of.

Your subconscious doesn't understand negative expressions.

When I tell you, "think now." Not about how you eat chocolate ice cream, ”what do you think about then?

I have an idea ... Could it be that you just see yourself eating a chocolate ice cream?

The more you focus your attention on things that you Not want, the more you get from it.

So “losing weight” or “reducing body fat” won't help you. Say what you want instead - as precisely as possible.

Here are a few examples:

  • “I feel great on May 1st. My clothes fit and sit comfortably, I weigh less than 80 kg and my body fat percentage is a maximum of 10%. "
  • “I'm so happy that now, on November 1st, I will fit perfectly into my size 28 jeans. I like it so much that I feel confident and comfortable with it in every situation. "
  • “On June 21st, I weigh 62 kg and my body fat percentage is less than 20%. I look good, I feel great, and I know I'll be having fun this summer. "

With affirmations like these you express exactly what you want - you give your brain crystal clear instructions.

Effective affirmations are specific, measurable, personal, and positive and ... they have a deadline.

TIP: This is how you set goals that inspire you (10-day email course)

How excited are you about your goal? What techniques do you use to program it deep in your subconscious? What is Motivation Really?

In the free stay tuned newsletter, I'll show you a thought trick that you can use to align your subconscious even better with your goal. Time required: 30 seconds a day.

Children usually master it quite naturally, while we adults have mostly forgotten it. He is the source of your motivation.

Click here and stay tuned (it's free!)

If you stay tuned, you will receive a free 10-day email course in which I will show you how to set goals and anchor them in the subconscious.


“If you want to go to the other bank, you have to cross the river one way or another. So what are you waiting for? "
- Indian wisdom

Your subconscious is constantly waiting for you to feed it with instructions.

People who have successfully changed their bodies have one thing in common: They have learned to set goals and use them to program their subconscious.

In this article you learned how to formulate goals that inspire you in 5 steps. And that are formulated in such a way that they can become part of your subconscious.

They are specific and measurable, personal, positive and - they have a deadline.

You should know WHY you want to reach them.

Goals give you a clear direction, they are your rudder. Your “why” is then your driving force.

Question: Take a few minutes and go through all 5 goals and set steps. What is your specific, measurable, personal and positive goal? Why and by when do you want to achieve it? Write a comment. Also take a look at the goals of the other keepers and help them if you notice something. As far as I can, I am happy to help with the formulation of goals.

Photos in the article “Set smart goals”: ​​© Improvisor, Gustavo Frazao, Ollyy, lzf, dvoevnore / Shutterstock.com.

Category: Fitness with M.A.R.K., motivationTags: sticking to it, success, success factor, mental training, mindset, psychology, invisible scripts, goals