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RUMBA
Dear soulmate, friends, buddies, readers and "who is this guy".
It is time to explain a little about setting goals and targets and how to pursue them and how to reach them. NOt only for tough cookies like "who is this guy", but for simple souls like you and me.
Here is a nice goal for you i hear A LOT:
I will lose 20 before my Bday in june.
There are 5 mistakes in this goal, and i will ellaborate:
Reasonable
According to all us and european standards (and i cannot read the others but im sure they will agree) the healhty way to loose "FAT" in your body without losing muscle is by losing it in a slow pace 1-2 pounds a week, that is 0.5-1 kilo approx. First week you can lose a lot more, that is true, but you will lose water and the content of your bowls with a tiny little bit of fat mainly. Any target you set cannot exceed this healhty limit, or you will lose muscle, get fatigued, lose motivation and fail!
So our example GOAL should be:
I will lose a total of 20 for the rest of my life
Understandable
lose 20 what? kilo, pounds? If you set a GOAL none of it should be open for interpretation. "The rest of my life" is also a bit fuzzy, but i will handle that later!
So our example GOAL should be:
I will lose a total of 20 kilo for the rest of my life
Behavioral:
YOU CAN ONLY CHANGE THE THINGS YOU CONTROL
I want to elaborate this with an example: If you have a kid that is running around the pool barefoot on the slippery tiles, how often do you hear parents scream at them: "don't fall honey!" At first you think, he! That is a solid piece of advice, cus if you do fall, you can get hurt badly near the pool... But if you REALLY think about it. Can you CONTROL "not falling"?
The answer is NO, if you fall, you are going to fall! But what ACTIONS can the kid control? What behavior can the kid adjust to prevent falling. He can walk, not run around the pool! So the scream from mommy should be "Walk honey, don't run, OR you will fall"
If you take this knowledge into the weightloss journey. What behavior CAN we control to lose weight? We can exercise more or more intensive, we can eat less or more sensible, we can go to a doctor and try to get surgery. There are really no other option.
So our example GOAL should be:
I will exercise every day, and eat less for the rest of my life.
Measurable
Any goal you set should have a start and a finish, where you can measure without a doubt if you reached your goal. How do you measure "exercise", how do you measure "less"? Well here at FS i don't have to explain to anyone how to measure what you eat:
So our example GOAL should be:
I will exercise for half an hour every day, and eat no more then 1500 kcals for the rest of my life.
Attainable
finally Attainable, you want to set a goal and actually REACH it. The goal that we have set sofar, we can only reach on the day we DIE. And to me that does not sound very attainable.
our final goal with RUMBA has become:
I will exercise for half an hour every day, and eat no more then 1500 kcals for the next month, and then set a new goal.
there you have an reasonable, understandable, measurable, behavioral and attainable goal! and nobody can say that if you follow this goal you did not take every precaution to prevent piss poor performance!
The weight? is just a side-effect now that you do not control!
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3727 kcal
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Fat: 138.42g | Prot: 198.06g | Carbs: 421.10g.
Breakfast: Twix Twix, Bananas, Wasa Vezelrijk, Coffee, Calvé Pindakaas met Stukjes Noot, Tomatoes. Lunch: Bananas, Margarine, Peanut Butter, White Bread, Freshly Squeezed Orange Juice, Chicken Breast (Skin Not Eaten), Lettuce, Thousand Island Dressing, Croutons. Dinner: Pizza Salami, Kaas Pizza, Optimel Griekse Yoghurt Kers. Snacks/Other: Perfect Fit Protein, Molensteen Kwaliteit Haver Zemelen, Natura Potassium Calcium Supplement, Nature Made Calcium, Glaceau Smartwater - Electrolyte Enhanced Water (33.8 oz). more...
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