As an example, picture a four-hour marathon runner whose goal it is to run a sub-3:30 marathon. He works out what needs to be done – train to that specific pace and come race day run a 3:29. Goal met. This is a great example of where the goal setting worked. Didn’t it?
Now imagine a four-hour marathon runner who commits each week to follow a balanced program of muscular endurance, weights, and track work. Each week he meets this commitment – a commitment to continuously improve. Come race day he runs 3:19. In this case, setting a goal of 3:30 would have meant he didn’t get the best out of himself – he sold himself short.
Imagine again if for our four-hour runner a 3:30 marathon was never realistic anyway based on time until the event and available training time? Had he focused on improvement over the goal, he may have run 3:39, which is still a huge personal best. Instead he “missed” his goal and is disappointed or, worse still, is injured from trying to push for an unrealistic goal and can’t run the marathon at all. This is also common in business where specific goals lead to people cheating or producing poor quality output so as purely to tick the box of meeting the goal.
The same is common for people trying to lose weight. They set a goal, instead of focusing each day on eating smart and exercising properly. For weight loss the issue can also be that a long-term goal is harder to be motivated for and thus slip-ups in nutrition become okay and self-justifiable as the people in question have months left to go. Weight loss is typically not linear, especially with obese people who have lost their insulin sensitivity. This creates a conundrum where a long-term goal isn’t motivating, but a short-term goal isn’t an accurate reflection of progress.
So rather than defining your own limitations through long-term goals, perhaps just make a commitment to continual improvement. Successful people may not all set long-terms goals, but they do commit to growing as an individual. They look at what they can do each day to make a small improvement that, over time, adds up. In fact a 1% improvement, over 68 days means you will be 100% better than you were yesterday (1)
Saturday January 3rd, 2015
A) Back Squat 3×5 (add 10lbs)
B) Bench Press 3×5 (add 5lbs)
C) 100 Strict Pullups change grip every time you break (cap 10min)
*Bring A Friend Week!
A) Deadlift 3×2 (Compare from Dec 11th)
B) 20min Partner AMRAP:
- 20 Med Ball Cleans
- 20 Med Ball Anchored Situps
- 200m Med Ball Run