What is an OUTCOME goal?
– A given weight loss goal
– 10% body fat
– Increased muscle mass
– Drop 3 dress sizes
– 100kg back squat
– A bodyweight deadlift
– Fran under 4 mins
What is wrong with an outcome goal…. Nothing really, but it leaves an element of control down to other people, other factors, things YOU CANNOT CONTROL. Now when setting goals you want to have the control, you want to have the 100% certainty that you can achieve that.
With any of the goals above you CANNOT 100% say that you will achieve it. There are external forces, biology, mechanics that can stop you in your tracks! When I set a goal, I want to know you can achieve it. Its my job to empower you, and mitigate the risks, remove the obstacles, I want you to know that you CAN ACHIEVE!
Take wanting to lose 10kgs, there are countless things that can get in the way of that.
1. Biologically you cannot say for certainty that you can lose 10kgs. As you move into a caloric defecit you ‘metabolism’ can slow, you can lose muscle mass, you may increase muscle mass, these things can make it harder to drop that 10kgs.
2. Sabotage! We’ve seen it time and time again. You want to lose 10kgs but other people like you just the way you are. They offer your cakes, they take you out for lunch, they say your doing well and then with the next sentence offer you a pudding.
As you can see there are external forces at work, some of which you cant control, Biology is hard to control, and its human behavior not to disappoint so when people are faced with saying ‘NO’ they often cant so say ‘YES’ instead.
Hitting a 50kgs back squat. Again we as coaches may know that you can 100% hit that goal but again there are so many external factors at work. Mobility, movement barriers, technical flaws, mindset, slow twitch vs fast twitch muscle fibers, all these things can stop you achieving a lifting goal.
SO WHAT DO I PREFER?
Now I remember being on a Charles Poliquin (tag) seminar around 5 years ago when I really started to seek out the best in the business. I remember him saying that ‘no one force feeds you and no one other than you puts food in your mouth’ ( unless you’re a baby of course). You are in 100% control of that. No one else. (note: there are some instances whereby you are given food by someone else, but the action of inserting it into your mouth is all you!) Process goals are goals that will help you hit your outcome goal, but they are things that IF YOU DO, you will be on the right path to your outcome goals.
Let me give you an example:
Your outcome goal is to lose 20kgs, its daunting, its huge. However switch the focus to process goals and thing don’t seem so daunting
1. Change your nutrition to hitting a protein goal given to you to hit daily.
2. Eliminate junk foods from a list I give to my clients.
3. Turn up to training on the days agreed.
4. Weekly accountability session.
Take them a bit further and being more specific…
1. I will hit 30g of protein in each of my meals.
2. I will only consume carbohydrates in my post workout meal.
3. I will drink 1 litre of water by 9am.
These are examples of process goals, they are very easy to ‘tick-off’, easily attainable, daily focused and if done… would get you closer to your goal if fat loss was the goal. If you completed these processes over a period of 10-30 days do you think that they would help you attain the goal of fat loss… be it 10kgs or get to 10%… YES they would, but now the pressure and the sometimes disappointing method of standing on the scales on a weekly basis is eliminated. You have hit POSITIVE process goals, will be feeling healthier, be feeling stronger, will be feeling more energetic, will be leaner…
Now hitting the goals are not easy, they still require work and effort but they are smaller and more manageable, they are kept on a daily level and not a week by week basis where everything rides on the scales at one moment in time where other factors could be at play. I’ve seen countless peoples motivation crushed when I get an email or message saying they have been perfect but their weight hasn’t budged. Yet with a focus on the process instead of the outcome, they would be in a positive mindset and understand that the results will come from consistency in hitting the process goals. If you don’t hit it one day, its highlighted, you can do something about it, whereas a weekly weigh in may be 7 days of torture, not knowing, then the stress of that may move you off track.
Positive vs potentially negative goal setting…
Most people set goals in the new year… why not attack it now? Because of Xmas? Sounds like an excuse, a delay in taking ACTION! Be the person that stands up TODAY and takes action, 2 or 4 lbs between now and xmas means your 3 or 4lbs closer to your goal and gives you that focus to get in back off after Xmas!
Want help setting goals? Let us know and we can help, more than happy. Change your focus now, set yourself us for success and positivity rather than disappointment. Trust in your coaches methods, trust in yourself to hit those goals and go for it!
Go, get in touch now!