So we’ve discussed the importance of eating clean and the most efficient and effective training methodologies to burn fat and feel like an athlete.

I wanted to step back a bit and discuss how to set goals for yourself as you decide on what to train for.  It’s important that we’re all training for a purpose but that purpose or goal needs to be specific, measurable, action-based, realistic, and time-constrained.  As you can see these attributes make up the SMART acronym.

I’ve seen time and time again where people write down all these tasks to do in a quarter for example and call these goals.  Each task they list don’t have any of the SMART attributes.  It looks impressive because it’s seems as though that person has so much initiative and drive to complete all these things however these are not SMART goals and will most likely not be achieved.  Listing tasks down and calling them goals is a complete waste of time unless each task has the SMART acronym applied to it.  Let’s see what each letter means exactly:


  • Goals should be specific and well-defined, with clear actions that will be taken.  For example.  You’re going to increase your vertical leap.


  • Goals should be objective and measurable so that it is clear to when they have been achieved.  For example.  You’re going to increase your vertical jump so you can touch the basketball goal (10 foot height).  That goal is measurable.

Action Based:

  • A goal of losing weight is a result of an action not a goal.  Goals need to have an element of having to do something and the by-product of the action will be the lose of weight, or the increased leaping ability, or loss of % body fat.  For example.  You’re going to hit the gym 2x/week and train plyometrics and explosive lifts.  This will indeed increase your vertical leaping ability.


  • The chosen goal has to be realistic and achievable in your reality.  For example:  if you’re working two jobs and have kids that require constant attention (e.g. driving them to their sports or dancing) and you only have 1 hour of “free” time, and you’ve chosen to run a marathon in one month and you haven’t started training…  we’ll that’s not realistic.


  • Goals MUST have a deadline.  If there is not time constraint then there is no urgency and the chance of quitting increases.  For example I’m going to dunk a basketball the summer time (July 8, 2011).

Please try and make SMART goals for yourself this year.  Work hard and train smart too and you’ll be better off.

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