As I work to simplify my life, health and fitness is a priority in my life. January is the perfect time to set goals and have a plan. You can get so overwhelmed and stressed with this burning desire to lose weight and get healthy. But, without a plan that TRULY works in your life, you are setting yourself up for failure. We all have good intentions, but without a plan, you are doomed.
How many people run out and join a gym only to go one or two times and quit. Gyms love it, they are going to make most of their money this month with people who are filled with good intentions but don’t really have a good approach to how they are going to make this work in their life.
Let’s Keep It Simple But Smart
Fitness goals can be overwhelming. Experts tell you that you need to do this or that. Really, there are only so many hours in the day. So, let’s keep it simple with a Fitness Goal Statement
My Fitness Goal Statement
I want to increase my exercise to
My Smart Goal Plan For Fitness
My specific goal is to walk 30-45 minutes 5 days a week and get in 10,000 steps or more using my Fit Bit. I will measure this goal by time or using my Fit Bit monitor and will log it in a fitness journal. This goal is realistic and attainable because I have a great neighborhood to walk in and if the weather is poor, I can walk on my treadmill.
Walking for Weight Loss
If I want to lose 30lbs this year, I need to focus on walking for weight loss and not for just exercise. That means I need to increase my time walking, speed of the walk, and combine it with a diet plan. A blog post from livestrong.com provides this information on how to lose weight realistically from walking.
How To Lose Weight Walking
The more you weigh the more you burn walking for an hour. So a person who weighs 125 pounds burns 240 calories walking for an hour at 3.5 mph, but a 185-pound person burns 356 calories.
You lose one pound of weight for every 3,500 calories you burn walking (or eliminate from your diet). Since the 185-pound person walking an hour at 3.5 mph burns 356 calories per day, it would take about 10 days to lose a pound. That’s about 37 pounds a year without making any other changes.
If you want to see the weight come off a little more quickly, there are three things you can change:
1. Walking Speed
Any kind of activity, even a leisurely stroll, burns calories, but the faster you walk, the more you burn. A 155-pound person burns 298 calories at 3.5 mph, 334 calories at 4 mph and 372 calories at the brisk pace of 4.5 mph. Walking one hour daily, this translates into 2.6 pounds per month at 3.5 mph, 2.9 pounds per month at 4 mph and 3.2 pounds per month at 4.5 mph.R
2. Terrain and Incline
If you walk through hilly terrain, you burn more calories while going uphill than if you walk where it’s flat. You can also increase the intensity and burn of your treadmill workout by walking on an incline. A 170-pound person who walks at a 3.5-mph pace burns 259 calories, but can boost the burn up to 408 calories walking uphill. This translates into a weight loss of a little less than one pound per week.
Walking can enhance your health and improve your profile, but you won’t see much weight loss if you don’t also watch your calories. A few sodas, snacks or super-sized portions at the dinner table can more than make up for those calories you walked off. Load up on vegetables, avoid high-calorie and fatty foods and eat a balanced, properly portioned diet to assure that the weight you lose walking is lost for good.
My Ultimate Smart Goal Fitness Statement
With the addition of weight loss, I need to revise my fitness statement. It needs to be attainable and realistic, with a way to measure success in a time-based manner.
I hope this helps you set your fitness goals that are specific and attainable. The idea is to keep it simple. Something you can focus on. I know there are tons of other things I CAN do but I need to focus on ONE thing. My word of the year is SIMPLIFY. Keeping goals simple so you can succeed.
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