I think this will be the first year that I’m actually writing my goals down. I have to do this so I can keep my priorities in front of me and hold myself accountable (with your help). I’m not one for poetic or flowery language, so I’ll just get right to the goals.
Actually, before I list the goals I need to warn you. Most of them don’t follow the “smart” concept. Although, I can measure my progress for each goal, it is extremely difficult for me to set a specific benchmark that I want to hit for each goal.
My 2013 Health & Fitness Goals
The best way that I can measure my stamina is with cardio. Specifically by tracking my progress with the various interval routines that I come up with, even going back to my marine workout. For much of my interval training, I use time as the benchmark – I’ll do each set for a minute or so before moving on to the next exercise. However, when I first started, I just set a number for each exercise (click the link above to see the specifics) and didn’t switch to the next move until I hit that number (20 pushups [still short of my 100 push ups challenge], 60 lunges, for instance).
I can go back to setting up my routines in this manner, and continually increase the amount of reps in each set. Another option is to increase the time for each set. Either way, I plan to constantly track and test my body in order to chart my improvement.
This one will be a lot easier to track. I have already started a weight lifting routine and I am tracking the results of each workout. As of right now, I don’t have a specific goal weight for each of the exercises, but I’m sure that will come as I get more into it.
I know that I have to acquire more equipment in order to make this a reality. Right now I only have a pair of adjustable dumbbells. I have to get a straight bar and weight plates in order to complete certain exercises. Once I do that, my long-term goal will be to hit 1,000 lbs on the big 3 (bench press, deadlift, and squat)!
Increase Running Speed
Yes, I mentioned the dreaded ‘r’ word in a list of 2013 fitness goals. I want to be able to run a mile in less than 10 minutes, a 5k in less than 33 minutes, and a 10k in less than 1:15. Right now I am nowhere near these numbers, so even if they seem slow to you runners out there, they present a great challenge for me!
I have no idea how to get faster on these types of runs, except to build up my stamina to the point where I can sustain a faster speed. So this can technically be seen as a stamina-related goal, but I think that running deserves its own category.
I plan to incorporate more sprinting intervals into my routine, and I will be looking to increase my speed and explosiveness on these as well.
Drop Body Fat Percentage
As of now, I don’t know what my body fat percentage is. However, I do plan to buy a caliper within the next day or two so that I can take measurements and approximate the number. Then I will figure out what a “safe” drop would be, and then shoot to go well under that number. 🙂
Right now I think getting under 20% will probably be the goal.
Take Consistent Measurements And Pictures
I really want to see a drastic transformation in my body composition this year. It’s not just about losing weight, but I actually want to look and feel like a different person. That means that I will have to rely on my clothes, pictures, and measurements in order to notice changes (outside of the changes in my performance of course).
Last year I was horrible with this, which is why I got so discouraged when I saw my 1 year transformation pictures. I guess I should post the video here just in case you’re not connected with me on YouTube or Facebook (you really should be)!
Continue To Eliminate All Processed Foods
My wife and I did a great job of eliminating most processed foods from our diet. You will have a tough time locating a box or can of food in our home. Most of what we eat are fresh, whole foods. Of course, we can do a better job of this, and we have already made further changes.
On top of buying organic meats, eggs, and some produce, we have placed our first order with a local farm. We got eggs (the yolks of which were so much brighter than the organic that we get in the supermarket) and raw cheddar so far. We are considering buying meats, fermented foods, raw dairy products from there as well.
Next up on our list is local produce.
Track What I Eat
I started off pretty strong with this last year, but then fell off a while after. I have already started back, and I’ve noticed myself avoiding certain foods because of how they will distort my macros (ratio of fats, carbs, and protein) or just because of too many calories in general.
I noticed that with only healthy food in the house, I would still overeat. I probably figured that I was safe because the food wasn’t processed or filled with chemicals. Of course I know that to be false, especially when dealing with gluttony, so I will be addressing that specific issue this year.
Tracking my food in detail will help me gain better control.
Are You Forgetting Anything???
So you may have noticed that there isn’t a goal weight or number of pounds that I want to lose. That’s because as I sat here and thought about my goals, it didn’t even cross my mind once. I honestly don’t care about my weight because I know that if I take care of everything listed above, my body will automatically go to a comfortable weight (unless there are underlying physical problems).
I guess it would be nice to be able to say I lost 100 lbs since I began on this journey. That means I would have to drop to 187 lbs…that would bring me to a loss of 105 lbs from my all-time high. But if by doing everything else listed above, I don’t drop under 190 or so, I won’t do anything silly to hit that number (maybe just an intense workout to sweat the 3 lbs off 😉 ).
photo credit: Freedigitalphotos.net
© 2013 – 2016, Khaleef “Fat Guy” Crumbley. All rights reserved.