I started the year with a manageable fitness goal of exercising five times a week. I wanted to keep it basic after going overboard last year, so I defined exercise as either burning 3200+ calories or doing whatever I planned (e.g., walking or stretching) for the day. I knew I would be working hard on the majority of days, so I wasn’t worried about a few light days counting as workouts. The plan worked out great, especially with the COVID-19 gym closings, except I haven’t seen the results I wanted.
Yes, I have accomplished my goal every week this year; however, I was hoping to cut a little weight and become slightly leaner. It hasn’t happened. And, before you start. I know–I know–TRUST ME, I know! There are more factors involved in cutting body fat than exercise: nutrition is the main one, sleep is another, and let’s not forget about hydration. So, if I wanted to lose body fat, I sort of wrote the wrong goal.
What I should’ve done is used the OKR (objective’s and key results) method and wrote it like this:
I want to lose body fat this year and become leaner.
- I will exercise 5 times a week. I will count a day of exercise as either burning 3200 calories, according to my Fitbit, or doing a workout I plan.
- I will consume 250 to 500 fewer calories a day than I burn. Limiting sugar and salt intake, I will stick with whole, natural, and unprocessed foods. I will use Fitbit to journal my daily intake.
- I will sleep more than 6-hours a day, and I hope to sleep more than 7. I will do this by implementing habits that aid with sleep.
- I drink enough coffee to hydrate an elephant, so I am not too worried about getting enough water. Perhaps, I should cut back on the caffeine so I can sleep???
That’s more like it. I defined what I want and the daily activities I need to do to accomplish it. Now, let’s see if I have the discipline and sticktoitiveness to get it.
By the way, I know you think I want to be ripped, jacked…cut. And, you’re right! I do. However, there is more to it than vanity, but I will approach that subject later.
I'm a has-been high school athlete who now enjoys CrossFit, baseball, and other athletic activities. As a profession, I design software, and I create the majority of I.M.s content. I do it for the fun of it, but I hope it helps others pursue fitness.