| After determining where your fitness level is, | | | | Next, give yourself a realistic time frame and set |
| your next step is determining where your fitness | | | | a goal to mark the achievement of half of your |
| level should be. Whether you want to lose weight, | | | | goal, let's say achieving a walk of 3 miles in one |
| gain muscle, or run a 10K, you need a specific plan | | | | hour, and adding one hill, after walking for two |
| to get you there: a set of realistic goals. | | | | months. Finally, cut your halfway goal in half again |
| A vague ("get in shape") or unrealistic ("lose 25 | | | | to give yourself a short-term goal of walking 2.5 |
| pounds before my class reunion in three weeks") | | | | miles in an hour over the next four weeks. |
| goal can be counterproductive and demoralizing. If | | | | You can use a similar system, even when your |
| you expect too much and you don't achieve it, | | | | goals are not quantifiable by numbers. Want to |
| you're more likely to quit. Begin by writing down | | | | gain muscle and lose fat? You can set your goals |
| the final result you hope to achieve. Let's say | | | | in terms of the amount of weight you can lift, or |
| you're starting a walking program. You can walk | | | | the dress size you wear. |
| only two miles in an hour, and you would like to | | | | After you have got your goals in writing, think of |
| increase your walking speed to 4mph and add | | | | them as a ladder then climb it! |
| some hills. | | | | |