6 Tips on How to Set Realistic Fitness Goals
By Dr. Anthony Balduzzi, Men’s Health Coach & Founder, The Fit Father Project
But despite the sacrifices, getting fit is one of the best things you could ever do for yourself, your partner and your family.
Here’s why: overall fitness is the key to living a long, fulfilling life.
It is as simple as that.
The car you drive and how much money you make aren’t nearly as important as your physical health.
This is the Weight Loss Diet Plan for Men That You’re Searching For
By Dr. Anthony Balduzzi, Men’s Health Coach & Founder, The Fit Father Project
If you asked me that question, I’d begrudgingly tell you about my jogging stint; the time I thought I could still eat Burger King if I was “crushing it” in the gym, and about the couple months I ate chicken, rice and broccoli on repeat (and hated it).
None of these methods worked for me.
After each failed attempt, I became less motivated and committed to try to lose weight again.
Why? Because NO ONE likes to fail.
Especially when you’re trying to get fit!
However, all the fads I’ve tried and the research I’ve done have led me to defining what makes a successful weight loss plan for men in their 40s and above.
And here’s the big secret: it’s not magic and it’s not rocket science.
The best weight loss plan for men doesn’t assume that you have multiple hours each day to spend at the gym, or still have the metabolism of a 25-year-old.
Instead, the program is specifically designed for ageing men who are incredibly busy.
I personally swear by this program because it’s a healthy, realistic balance, of motivation, nutrition and exercise.
If you fully commit to the program I’ve outlined below, this can be the last time you “try” to get fit.
This is your opportunity to claim your health back once and for all.
There is a specific mindset that you must have, to commit to a weight loss diet plan for men.
To understand this mindset, let’s first recognize that there are many different situations that can cause or encourage us to be overweight.
Sickness or injury, the stress of your job and just “life” can lead to unwanted weight gain.
While some of these scenarios– like illness or injury– can be unexpected, we MUST have a positive, determined mindset that can guide us back to health.
Here’s where the top 5 reasons men lose motivation to lose weight comes in.
Our detailed account of the key motivators that men need to succeed at weight loss, are detailed there. They include creating proper goals, defining your reason to lose weight, and developing good habits.
Overall, the mindset you need, to conquer a weight loss diet plan for men, is one of dedication, commitment and positivity.
Before you work out, try saying the following things to yourself:
I WILL succeed if I work hard at thisNotice that in order for you to succeed, you must put in work.
Luckily, we have outlined below, the best methods for you to put in this work to see the most success!
Any good weight loss diet plan for men includes a nutritional aspect.
But usually, these diets sound something like this:
Not only are these low-carb, repetitive diets boring, but they’re hard to commit to, especially in the long-term.
Why on earth would you say yes to eating the same damn thing every day?
That’s why we created the Fit Father 1-day meal plan, especially for guys like you.
In this free meal plan, you will see that our nutritional advice is practical and not time-consuming.
Even better, our recipes are delicious.
The thing is, weight loss diets don’t have to be monotonous and boring for them to work. What they DO need to do is follow a principle we call “Perfect Plates.”
Here’s the simple formula:
The best part? There are HUNDREDS of food combinations that you can create with this framework.
It’s essential that you follow the guidelines in our 1-day meal plan because proper nutrition is the first step to losing weight.
As we always say at the Fit Father Project: “You can’t out-exercise a bad diet.”
Speaking of exercise– you probably have a few questions.
The beauty of the Fit Father Project workouts is that they’re designed with men over 40 in mind.
That means, we understand your metabolism, how little time you have, how your body reacts to injury and stress, and how your hormone balances are changing as you age.
Our popular 24-min workout is the perfect introduction into proper weight loss workouts.
This quick, fat-burning workout is designed to get you hooked on fitness again. It will get your heart pumping and give you the benefits of a full workout in 24 short minutes.
This workout can be done anywhere from the gym, the park, to your living room.
There’s no reason not to give it a try!
There is no better evidence that I could show you of the positive, sustained health benefits the Fit Father Project has brought men like you, than to show you testimonials. Check these mens’ stories below:
The best way to commit yourself to a weight loss diet plan for men is to join our FF30X program.
If you’d like to learn more…
As you reflect on your motivation to lose weight, know that you have a network of support here at the Fit Father Project.
Please feel free to reach out to me with questions on the program or to share details about what you are specifically struggling with.
We are in this together.
Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle
Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info about the best weight loss diet plan for men.
Stop Wasting Time: Learn the Best Ways to Lose Belly Fat Today
By Dr. Anthony Balduzzi, Men’s Health Coach & Founder, The Fit Father Project
Does this sound like you?
“I’d try anything to get rid of this belly fat.”
If it does, you’re in the right place!
When you’re in the mindset of losing weight, the last thing you want to do is waste your time on methods that don’t work.
All that does is discourage you and maybe even set you back further.
We are about to blast through what many men THINK will help rid them of their belly fat and show you what really works.
And we’ll let you in on a secret: The best ways to lose belly fat might be exactly the opposite of what you’ve been doing.
We’ve helped thousands of busy fathers like yourself get in the best shape of their lives.
Now it’s your turn!
So, you want to lose some pounds around your waist.
“Crunches and ab work must be the best way, right? Why not target the exact fat that I want to lose?”
Unfortunately, weight loss doesn’t work like that. At all.
Spot reduction is the idea that you can target the area of fat that you want to lose.
But in reality, spot reduction is one of the worst myths out there for folks who are really trying to affect their bodies.
The fact is, you need to engage in overall fat loss before you see improvements in a certain area.
The good thing about that is, you’ll see results all over once you get started!
We’ve piloted a 24-minute fat burning exercise for men over 40.
All-encompassing workouts like these are one of the best ways to lose belly fat for men.
Give it a try!
Here’s another mistake that’s commonly made when trying to learn how to lose belly fat for men.
“Eating too much has got to be the problem for me. So, I’ll just cut out eating altogether!”
First of all, there’s no way to commit to that type of “diet.”
Second of all, starving your body does not result in sustained weight loss.
Sure, in the beginning you will start to lose weight.
This is due to you burning a higher number of calories while working out than you are eating.
But soon, your body will actually start to think that you are starving, and start to STORE FAT.
There is a much better solution!
To engage in one of the best ways to lose belly fat, you need a balanced diet that you can commit to.
Download our free 1-day meal plan to learn exactly what to eat morning, noon and night.
You figure that it’s time to get into a regular exercising routine.
“I’d rather not go to the gym like this… Jogging around the block in the morning must be better than nothing.”
Sure, jogging around the block is good for you.
But this low-intensity cardio will NOT rid you of belly fat in a reasonable amount of time.
Especially if you haven’t changed your diet, a quick jog here and there will do very little to burn calories.
The cardinal truth is, you CANNOT out-exercise a bad diet.
Luckily, we’ve combined the best fat loss workout plan with the best meal plan for you.
The best ways to lose belly fat are in black and white in this program.
The last piece of advice you need?
DON’T WAIT.
Now is the perfect time to change your waistline and your life.
The truth is, methods like the myths above have never worked in losing belly fat.
But with the tools you now have, you are able to keep your weight in check for good.
Our 8-step plan to keeping belly fat off will help you continue your success.
I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:
Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle
Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info on the best ways to lose belly fat.
How to Master these Top 5 Reasons for Losing Weight Loss Motivation
By Stuart Carter, Head Training Staff, The Fit Father Project
Then there’s the last notch on your belt, the media and maybe even your wife putting the pressure on.
But before you make any progress, you must accept that there is no “get fit quick” solution that will be sustainable or healthy for you in the long run.
What you’ll find here in this article are proven methods that are backed by science and brought to you by a team that wants to support you.
If you’re ready to find the motivation you need to lose weight, don’t waste any more time on fads.
Read the truth here!
First of all, you need to set a goal for weight loss.
It’s just like a goal that you set for yourself at work. For example, if you want to close 15 more transactions within the month, you must identify the smaller steps that will help you get there.
One of our favorite goal-setting tools at the Fit Father Project is SMART goals.
SMART goals are…
• Specific (simple, sensible, significant).
• Measurable (meaningful, motivating).
• Achievable (agreed, attainable).
• Relevant (reasonable, realistic and resourced, results-based).
• Time-bound (time-based, time limited, time/cost limited, timely, time-sensitive).
When you decide on your goal weight to lose every month, use SMART goals to help you manage your target.
To learn more about creating a winning long-term goal, read our blog here.
A goal won’t be achieved if you don’t have a proper reason why you want to achieve it.
When you think about your reasons why you want to become more fit, perhaps some of these factors come to mind:
All of these reasons are valid for weight loss motivation.
However, there is something to keep in mind on this journey. While outside pressures like your kids, coworkers or wife may inspire you to get fit, the desire for self-progress must emanate from within.
Read about what motivated me to start a career in helping busy fathers and becoming fit myself.
Once you identify your main goal and the motivation to help you achieve it, you need the building blocks.
Good habits will keep you on the path of progress.
You might be thinking– “I think I have more bad habits than I do good habits…”
If that’s you, this is the perfect time to address that fear!
Habits are actions that we repeat until they become second nature. All you have to do to create a good habit is to repeat good behaviors.
In terms of weight loss, there are 3 key habits that you will need.
For more good habits that you should practice to be more resolute and goal-oriented, read our blog.
If you’re bored of the workouts you’ve planned to lose weight, have no fear!
We have compiled a list of the most effective workouts for men wanting to lose weight.
All of these workout plans have the goal of keeping you in shape with the least amount of time needed. After all, fatherhood does not come with ample extra time.
For a teaser, here are the 3 best ways to workout. If you’re in a rut in your current exercise regimen, give one of these tested methods a try.
Take some time to read about and try these methods to see what works best for you.
By this point in your life, past injuries or fear of injuries may be holding you back from training thoroughly.
However, you cannot strengthen your injured muscles or body parts without exercising them.
Even if our injuries are real, often times we use these injuries as excuses to not work out.
Don’t let this be you!
Injury is just one excuse that can keep you from achieving your fitness goals.
Tiredness, lack of time, boredom and lack of money are all FAKE excuses that men use to shirk their fitness regimens.
Read how every single one of these excuses is fabricated and is not worth wasting time over.
Now that you’ve found the motivation you need to lose weight and achieve sustainable health, DO NOT STOP HERE.
This is just the beginning.
The next step to crushing your fitness goals is right here at your fingertips.
This longer post gives you all the tools that you will need to keep your motivation to lose weight at an all time high.
With the support of your team here at Fit Father Project, there is no goal that you cannot crush.
Your new coach and friend,
Stuart Carter
Head Training Staff, The Fit Father Project
Conquer the Day with This Morning Ritual for Success
By Dr. Anthony Balduzzi, Men’s Health Coach & Founder, The Fit Father Project
Let’s talk specifics.
Raise your hand if you generally…
Hit the snooze button in the morning (again, and again)If this sounds like you, then this article on the best morning ritual for success is exactly what you need right now!
Committing to a morning ritual for success isn’t just about being the early bird.
It’s about the small actions you can practice in the morning to radically change your attitude, physicality, and aptitude for success.
After all, if you can conquer your morning, you can conquer just about anything.
Read on for the 7 steps that make a successful morning routine.
I understand that “meditation” can sound a little challenging and foreign to some, so let’s define what it is and how to do it.
Meditation is any period of time that you dedicate solely to prayer, or to thoughts, or to clearing your mind.
No matter what route you choose, all you need in order to meditate is time for you to be alone and concentrate.
Mornings are the perfect time to meditate because if you get up early enough, the cool morning light will be shining, birds will be chirping, and (most importantly) your wife and kids probably won’t be up.
You only need 5 to 10 minutes of concentrated, comfortable “me” time to feel meditation’s effects.
Morning meditations allow you to set your intentions for the day and de-stress before it all begins.
Apps like Calm or Headspace are excellent tools to help.
Did you know? Oprah Winfrey practices meditation every day. “I walked away feeling fuller than when I’d come in.”
Adding gratefulness to your morning routine is a surefire way to increase your happiness and success as the day goes on.
Why is gratefulness so powerful, you ask? Gratitude can…
Clearly, practicing gratefulness pays off in dividends. All you have to do is find the time.
Take 5 minutes at the end of your meditation to be thankful for all the good things you have in life.
Once you make this a habit, you’ll notice yourself being grateful throughout your whole day, not just when you’ve planned for it.
Tools like Happify can also help you achieve this.
Did you know? John Paul DeJoria (co-founder of Paul Mitchell) practices gratefulness. “For the most part, I can’t tell you how important it is to take those first five minutes of the day and be thankful for life.”
Visualisation is the practice of seeing your goals and living as if you have already achieved them.
While that may sound a little backward, it really does work!
Visualization allows you to have the confidence and mental belief that you can achieve your goals.
This confidence leads to your success.
Sound too simple? Try it for yourself.
Think about your goals– personally, physically or professionally– and pick one to visualize.
Can you picture yourself getting that raise? If yes, you’re already halfway there.
If not, what are the steps that you need to take in order to deserve and achieve that raise?
This is how visualization empowers you. It provides you the confidence that you’re ready to achieve, or the jolt you need to make needed changes.
Did you know? Arnold Schwarzenegger practices visualisation. “What you do is create a vision of who you want to be — and then live that picture as if it were already true.”
Have you ever visualised and meditated over goals.. but then lost track of them?
You can practice journaling every morning to center yourself, or you can practice journaling when you need to process a larger goal or bigger problem.
While you can use apps and keep online journals, sometimes pen and paper is the best method.
We’re not accustomed to writing with pens and paper anymore in this digital world.
By forcing yourself to use these tools, you automatically have to slow yourself down.
This “slowing down” often helps to narrow down your issues and help you to process.
Actually getting up and out of your house to exercise can be one of the most challenging parts of a morning routine.
But it can also be one of the most rewarding.
Exercising is important for anyone trying to be healthy– both physically and mentally.
Exercise can help you to blow off steam, center yourself, and clear your head.
Sounds perfect for a morning!
Whether it’s yoga, a jog around the neighborhood or a light circuit in your living room, exercise is an important part of your morning routine.
Did you know? Facebook CEO Mark Zuckerberg, an extremely busy man, makes sure he works out 3 times a week and in the mornings. “Doing anything well requires energy, and you just have a lot more energy when you’re fit.”
Planning to achieve your goals is something that we’d all agree is important, but that very few do successfully.
But if you’re not planning to be successful, you never will be.
Planning can be as simple as making a prioritised to-do list for the day, that lists the tasks you must complete and then the tasks you’d like to complete.
Taking time in the morning to write a to-do list can centre you for your day.
Alternatively, writing your to-do list at night can help you sleep better and clear your mind.
For more tips on how to create a long-term plan, read this blog.
That sounds a little gross… but “eat the frog” is just a term that means you do the task that you don’t want to do first.
Keep this tactic in mind when you plan your day and name one to-do the “frog.”
This could be prepping tax forms or even exercising. Whatever you want to do the least!
Completing the task you loathe will help you to breathe easier once it’s out of the way.
Not to mention, all your other tasks will seem easy in comparison.
By the way, there’s a whole book called “Eat the Frog” by Brian Tracy.
Pick up a copy if you’d like more tips on prioritisation and how it can drastically improve your day.
ACHIEVE!
The hardest part about these 7 steps is committing to them. The rest comes naturally.
It can help to have a community supporting you, and that’s where we come in.
The Fit Father Project is a program and a community of busy fathers who are trying to better their lives and their committed coaches.
Take a minute to check out the rest of our site, especially my letter to you all.
We would be honoured to support you on your journey.
Your new friend & health coach,
Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 22,000 fathers lose over 90,000lbs and rebuild lean muscle
*Please know that weight loss results & health changes/improvements vary from individual to individual. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info.
Start Rising Early and Conquer your Morning Routine
By Dr. Anthony Balduzzi, Men’s Health Coach & Founder, The Fit Father Project
Talk about some early alarms.
Waking up early isn’t just about the bragging rights.
There are many benefits that we can glean from adjusting our schedules into the earlier morn.
This blog will detail the top reasons to wake up early and give you tips to becoming an early riser.
Do you put off going to the gym because you “don’t have time”?
Well, no more excuses.
Waking up earlier in the morning is the perfect opportunity to get a workout in.
Even if you do something as simple as taking a walk around your neighborhood, a morning workout sets you up to be energized and productive throughout the rest of your day.
Specifically, testosterone is at a high in the morning, meaning your work outs can be more powerful and purposeful than if you leave them for after work when you’re already tired from the day.
A good breakfast is the key to a good day… when you wake up early enough to eat one, that is.
It’s as easy as adding 10 minutes to your morning! That extra time will allow you to start your diet on the right foot every day.
Now, it’s important to know that a healthy breakfast isn’t a heaping portion of orange juice and toast.
In actuality, a balanced breakfast includes protein, good fats, and very little sugar.
For our recipe for the world’s best breakfast for energy and weight loss, click here.
The goal of a balanced breakfast is to:
This increased productivity of early risers translates into “better job performance, greater career success, and higher wages.”
Yes, yes and yes.
One of the reasons why people are more productive in the mornings is just the quietness of early hours of the day.
You’re not in a bustling office and more than likely, your kids aren’t even awake yet.
You have dedicated time in the morning to focus on large tasks that you’ve been putting off, or many small tasks that seem to be piling up.
For the key to being more productive in your fitness life, check out our blog.
Let’s face it: waking up late– or “just” on time– is stressful.
You’re scrambling to get yourself to work, never mind getting the lunches packed, soccer uniforms out and forms filled out for your kids.
Waking up early gives you peace of mind.
The 10 or 15 minutes you gift yourself translates into a kinder goodbye to your wife and kids, a more thoughtful breakfast, and an easier commute.
There are many ways you can capitalize on extra time in the quiet morning hours.
In fact, these are some of the best hours for personal time and goal-setting.
Journaling is a great way to set your goals and mindset up for a successful, joyful day.
Meditating also gives you the opportunity to relax and reflect on your day before jumping into it.
By now, who wouldn’t want to make the effort to wake up earlier?
We know all too well that waking up earlier isn’t just a matter of setting your alarm earlier. The snooze button made that impossible for us.
Here are a few methods that have helped us wake up earlier and achieve our potential in the mornings.
One of the best things that has helped us wake up earlier and achieve our goals has been the brotherhood at the Fit Father Project.
When you join the FFP, you are joining a tribe of brothers who are supporting and challenging you.
In addition to support, we offer a free 1-day meal plan and a 30-day program called FF30X that will get you into the best shape of your life.
Don’t hesitate to reach out to us and ask our team questions. We want to be a part of your routine– morning, noon and night.
Your new friend & health coach,
Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 22,000 fathers lose over 90,000lbs and rebuild lean muscle
*Please know that weight loss results & health changes/improvements vary from individual to individual. This is a required legal disclaimer. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info.
Overcome Any Slump and Charge Toward Success
By Dr. Anthony Balduzzi, Men’s Health Coach & Founder, The Fit Father Project
You see, reaching success is not about being successful every step of the way.
You may endure many failures or set backs before you reach your goal, but that doesn’t mean you will fail!
Failing and being a failure are two very different things.
Don’t believe me? Take a look at what some very successful people endured along their path to success.
Walt Disney was told he “lacked imagination” before his first hit, Snow White, came to theaters.
Oprah Winfrey was fired from her reporting gig in Baltimore for getting too emotionally invested in her stories. Now, her media empire is worth $3 billion.
Thomas Edison was told by a teacher he was too dumb to learn. We all know we have him to thank for our light bulbs now.
There are so many other inspirational people who were rejected or endured major setbacks before they ever became successful.
This blog will show you some of the best ways I’ve found to overcome any slump- large or small.
Like most things in life, you have to own up to your shortcomings in order to overcome any slump.
Perfectionism has infected many of us. Many of us believe that in order to be successful, we have to be perfect.
In reality, there is not a single person who is perfect or has a perfect life.
Take the pressure off of yourself right now and acknowledge your shortcomings– all your faults, your failed goals and your dreams that fell by the wayside.
It is a painful process to reflect on your shortcomings. But a foundation of self-awareness and truth is the key to setting goals you will actually achieve.
Once you have acknowledged your shortcomings, it’s time for an even more challenging feat– telling someone.
Sometimes it seems that if we don’t tell anyone about our faults, they don’t exist.
We’ve all heard the saying, “If a tree falls in a forest and there’s no one around to hear it, does it make a sound?”
Handling your shortcomings this way just isn’t conducive for personal growth.
In order to overcome any slump, you need friends, mentors or family members that you trust.
When you tell someone something you failed on, it becomes more real. They can offer you advice or just be a good listener.
The next piece of advice to overcome any slump is to start small.
As the saying goes, “How do you eat an elephant? One bite at a time.”
Create small tasks for yourself that you will definitely be able to achieve. The point here is not to achieve your entire goal, but to create good habits.
Once you are able to achieve small tasks, update your friend with your success so that they can share in your accomplishments.
This approach will prepare your mindset to achieve whatever goal you set your mind to without fail.
Now that you have trained your brain to adhere to good habits, you are ready to make a plan that can help you overcome any slump.
There are 5 elements to a foolproof plan that are outlined in SMART Goals.
Your plans should be:
• Specific (simple, sensible, significant).
• Measurable (meaningful, motivating).
• Achievable (agreed, attainable).
• Relevant (reasonable, realistic and resourced, results-based).
• Time-bound (time-based, time limited, time/cost limited, timely, time-sensitive).
Overall, you want to plan for SUCCESS! A poorly-made plan will set you up for failure.
That’s why you should take special care to formulate your plan along SMART Goals.
For more tips on how to create a winning plan for any goal, check out our blog.
So you’ve created a plan. Now what?
You need to make sure that you are staying accountable. A plan is useless if you don’t stick to it!
There are several ways to stay on top of your plan.
First, you can continue updating the friend you’ve chosen to take along through this journey with you. They can be a great source of support.
Second, you can make full use of your calendar. Enter in your daily goals and benchmarks so that you have full view into your plan.
Third, you can journal nightly. From reflecting on your day to writing out goals for the next, journaling at night is a fantastic way to clear your head from the day and go to bed with a positive outlook.
No matter how you choose to do it, holding yourself accountable will keep you on track.
Even more importantly, holding yourself accountable will make you feel in charge of your actions, plans and life.
Here at the Fit Father Project, we train and counsel busy fathers all day and all night.
We’ve heard so many success stories bred from what were “slump stories.”
The advice above and the brotherhood of the Fit Father Project can truly take you to new heights.
Check out the progress from our Fit Father brothers who have fallen down– but most importantly– have gotten back up again. These men got our free 1-day weight loss meal plan. Now, they’re stronger than ever.
We would love to be a part of your journey too.
Your new friend & health coach,
Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 22,000 fathers lose over 90,000lbs and rebuild lean muscle
*Please know that weight loss results & health changes/improvements vary from individual to individual. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched.
No More Failed Resolutions– Crush Your Goals with This Guide
By Dr. Anthony Balduzzi, Men’s Health Doc & Founder, The Fit Father Project
While it’s important to set goals, it’s more important to set achievable goals for ourselves.
An achievable goal is one that plans to be successful.
Planning for success is what makes success possible! This blog on creating a winning 90-day plan for any goal will help you succeed in your health goals, relationship goals, work goals and more.
First off, you need to understand the big picture.
What is the ultimate result that you would consider “success”?
Is it losing 30 pounds? Getting a $10k pay raise by the end of the year? Or is it helping your son score a goal during his next soccer game?
Whatever your big picture of success is, you need to visualize it. See it happening before your eyes. Imagine how you’ll feel when you achieve it.
Now, buckle up to do the work.
Now that you’ve visualized your goal, it’s time to break the big picture down into smaller chunks.
Often times, our BIG GOALS can seem so far off into the future (or so unattainable) that it’s hard to even take the first action step.
This is where “chunking” our goals fown into smaller components come into play.
It can to think that you’ll lose that 30 pounds in a week, or that you’ll convince your boss to give you a raise tomorrow.
And you know what—that’s OK!
The key to achieving your long-term goals is simply a process of creating and executing on short-term goals.
Action Step: Try breaking down your larger goals into smaller, quarterly (or monthly) chunks.
For example, instead of focusing on the goal of losing 60lbs this year, set the target to lose 20lbs in the next 90 days – or just shy of 7 pounds this month.
7 pounds sounds a lot more do-able than 60, doesn’t it?
But the thing is, you will lose those 60 pounds. You’re just taking it 7 pounds at a time.
How do you eat an elephant?
As the famous saying goes: one bite at a time, of course.
That’s we’re going to break down our 90-day goals even further.
Once you have your 90-day goal, you can break this down into even smaller daily or weekly tasks that will help you chip away at your overall goal.
For example, a few bite-sized weekly tasks that can help you achieve your 90-day goal of losing 20 pounds could be:
1. Do weight training workouts 3x per week
2. Do High-intensity cardio 2x per week
3. Follow a healthy diet (like our Free 1-Day Meal Plan)
4. Drink 2 liters of water daily
5. Weigh yourself daily
The best part about these smaller tasks is that they make the big picture goal seem a lot easier.
Plus: Achieving small goals along the way builds motivation, momentum, and confidence.
All you have to do is take small steps to climb the mountain of your goal.
Architecting proper goals like we just covered is essential to get started on the right foot.
Yet, we all know that keeping ourselves accountable is one of the most important parts of actually following through on your goals.
On that note, I have a few bonus “Pro Tips” for you to make goal setting (and tracking) much more sustainable and successful. I’ll cover are a few techniques that you can try, because one method doesn’t work for everyone.
Setting “SMART” goals is all about planning upfront. There are 5 tenets that make up a SMART goal.
• Specific (simple, sensible, significant).
• Measurable (meaningful, motivating).
• Achievable (agreed, attainable).
• Relevant (reasonable, realistic and resourced, results-based).
• Time-bound (time-based, time limited, time/cost limited, timely, time-sensitive).
The thought process here is, if you structure your goal to be specific, measurable, achievable, relevant and time-bound, then nothing but your own motivation is missing from checking this goal off your list.
Journaling is a great way to keep yourself personally motivated and accountable.
When you write about your days, keep track of the small tasks you did that lead up to your big picture goal.
Ask yourself—did you finish your tasks today? If you did or didn’t, how do you feel? How will you make an effort to do even better the next day?
Putting your goals right on your calendar is a great way to schedule out your tasks and work incrementally.
Whether your calendar is digital or printed, there’s something about writing down your goals and creating benchmarks that feels official.
Keeping track of tasks on your calendar is also very helpful for those with busy schedules.
It will force you to find time slots that you can carve out for yourself, and even help you create a routine of self-care.
Thousands of men have found the structure, motivation and support they need to conquer their fitness goals right here at the Fit Father Project.
Our team of experts is trained to give you personalized attention, making sure your workouts and meal plans reflect the life you lead.
You’ll find countless blogs on this site that can help you manage your time, find a workout that’s right for you, understand how your body functions when you age, and much more.
Our Free 1-Day Weight Loss Meal Plan is a solid starting point for any fitness goal.
As we preach here at “The FFP:” good nutrition accounts for 80% of the health & fitness battle.
Even further, our Fit Father 30X Program is the ultimate guide for your fitness goals—be that losing weight, regaining muscle, or strengthening from an injury.
Fit Father 30X is a scheduled nutrition and exercise program that breaks out your daily tasks for you. Along the way, you’ll have support from our team of experts.
No matter what your goals are, it’s time to solidify them and achieve them. With the tools and methods outlined above, there is nothing stopping you from creating lasting change in your life.
Your new friend & health coach,
Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 22,000 fathers lose over 90,000lbs and rebuild lean muscle
*Please know that weight loss results & health changes/improvements vary from individual to individual. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info.
There are millions of confusing health websites out there. Here at the Fit Father Project, we only do ONE thing: help you as a busy father get and stay healthy for your family. If you're a man who wants to live healthier, we can help you lose fat, build muscle, and start feeling energetic again - faster and easier than you ever thought possible. Let us show you the proven path. Click here to get started with our FREE 1-Day Weight Meal Plan For Busy Fathers »
