“As iron sharpens iron, so too does one man sharpen another.” - Proverbs 27:17

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Why Setting Fitness Goals is the Key to Your Success

By: Dr. Anthony Balduzzi, NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project,

fitness goals
Here's a difficult truth. Getting into shape is extremely hard work. It requires shifting your lifestyle, making sacrifices and finding extra time that you never knew you had.

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.

fitness goals
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.

As you begin this journey and start to realize how important your health truly is, you will be in need of some pointers.

In this blog, you will find tips on how to set fitness goals for yourself.

Remember– there is nothing better you can invest your time in than your health!

Why You Need Fitness Goals

Here's a statistic for you: 92% of people who set goals NEVER achieve them.
fitness goals
A bit depressing, I'll admit.

But do you want to know what the 8% of people who do achieve their goals have in common?

They set realistic, specific goals.

This is exactly why we are urging you to set specific fitness goals.

When you develop a goal, it needs to include what you hope to achieve, what actions you are taking to achieve it, and a timeframe.

Without these three essential components, your “goal” is just a hope.

Here at the Fit Father Project, we urge you to do just that.

In the beginning of our FF30X program, our men write down a 30-day mission statement that guides them through their month-long journey and beyond.

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Set Your Overall “End” Goal

Part of a successful fitness goal is the “end” goal. Here are a few that we've seen:

  • 20 pounds in 2 months
  • 2 pant sizes in 2 months
  • Being able to jog around your block without resting in a month

fitness goals
Of course, fitness goals need to be specific for what you are personally trying to conquer.

The examples above are good ideas to get you thinking about what your overall end goal would be.

Establishing your end goal is essential to your goal-setting because it gives you a tangible measure of success.

End goals are what make all the effort from day to day worth it.

Break Down Your Fitness Goals

Once you have your overall goal, it's time to strategize how exactly you will achieve it.

It's like the saying goes, “How do you eat an elephant? One bite at a time.”

Let's break down some examples.

If you were like the man above who wanted to lose 20 pounds in 2 months, we know that would be 10 pounds per month. Or roughly, 3 pound per week.
fitness goals
When you break it down like that, your weight loss sounds completely achievable! Dare we say, easy?

For most men to lose 3 pounds per week, a new diet and new fitness regimen would be recommended.

To start off, our free 1-day meal plan tells you exactly what you should eat morning, noon and night to help you lose weight.

Secondly, our 24-minute fat burning workout is perfect for you to learn many new exercises, specifically for fat loss.

For you to break down your ultimate fitness goal into smaller goals, all you have to do is think about the actions you must take to arrive at your desired state.

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Aim For Consistency, Not Perfection

It's important to be realistic when setting your end goal and your smaller goals.

While you need to plan for success, you should also plan for the inevitable: interruptions in your schedule, emergencies at work and home, the little things in life that just come up.

fitness goals
That is to say that you shouldn't beat yourself up if you aren't achieving perfection.

What's far more important is that you aim to be consistent with your workouts and with your diet.

Keep Track of Your Daily Habits

A key to consistency is tracking your daily habits. These are the little tasks that you do each day on the way to achieving your larger goal.
fitness goals
Our favorite way to keep track of these little wins is with a tick-sheet, where you mark off a task every day you do it.

Printing out a large calendar allows you to write in cardio, meal prep, lifting, etc.

When you conquer these tasks, cross them off so you can see your progress.

24-min workout new

Visualize Your Success

Finally, it's incredibly important that you can visualize achieving your end goal.

This is a tactic that pro athletes, entrepreneurs, and many other extremely successful people use.

Visualization is the practice of picturing yourself conquering your goal.
fitness goals
For you, that might be picturing yourself running full speed around your block without stopping.

It could be fitting into your old, slimmer pant size…. or tossing the ball around with your son without losing breath.

These are the things that you are working toward.

In order for you to keep your end goal in mind, we recommend reading them twice a day. Ideally, when you wake up and when you go to bed.

This allows you to set an intention for the entire day and check in with yourself after the day is done.

Get Started

By now, you should have many ideas going through your mind of what your end goal will be, how you will track it, and how absolutely amazing it will feel once you achieve it.

Here at the Fit Father Project, we recognize that prioritizing your health as a busy father isn't usually your first thought.
fitness goals
But when you do start to focus on your health, we're confident that you'll notice a difference in your family life and in the example you are setting for your kids.

If you would like more resources as you start this journey, look into our weight loss diet plan and our fat loss workout plan.

Go forth and CONQUER your fitness goals!

Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

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/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information about fitness goals. Thanks for reading!


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Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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