Setting up goals helps your imagination become your reality. In this episode of Sheer Strength, Josh explores goal setting and the strategies you need to achieve them. By the end of this episode, you’ll have developed three specific goals to achieve in the gym within the next 12 months.
Josh defines a goal as a target to aim for and where you want to be in life. His goal is “I want to make $1million by the time I’m 27.” Is that statement enough? No. There is a whole other side of goal setting that we need to think about. Just saying you want to increase your bench press by x amount isn’t enough, as you need to set up a strategy in order to get you there.
We need to set up goals that will push us to our limits in order to get the best out of us. If you set a goal that you want to get to 6% body fat, you also need to add tangible imagery to that goal to be ingrained in your brain so that it can be made slightly more realistic.
Josh isn’t a fan of small goals, and says that if you set small goals, you are staying within the realm of limiting beliefs. These limiting beliefs are more than likely telling you that you can’t go further than where your mind currently is.
When it comes to your goal measurement, there are a few questions you need to ask yourself when you start, such as: Are your goals going to be measurable over time or weight loss? What are you going to compare it to; and how do you know where to start and how do you know where to finish? If you are using the bench press and want to increase by x amount of weight, then you need to measure where you are now and where you want to finish. This will calculate what the difference in weight is you need to achieve.
It’s no good for Josh, at 24 years old, saying he wants to qualify for the Olympics as a sprinter as that is not realistic. Make sure you set big goals but ensure they are actually achievable. Having 6% body fat and booking your first photo shoot with a fitness photographer is a realistic and definite goal.
Goals need to have a time constraint element, so make sure to set your goals within a specific time period. How you structure your time will be different depending on your goal length and whether it is 12 weeks, 6 months, 12 months, or 2 years.
Without a plan of how you are going to get to your goal it’s pretty much like trying to hit the bull’s-eye on a dartboard with your eyes closed. Josh suggests writing down your short-term goal, and work back in one-week increments until you get to where you are today.
If you are trying to increase your bench-press by 30lb in the next 12 weeks, divide the weight and difference by 12, and figure out how much weight you have to increase by per week (2.5lbs per week). Start at the finish line, deduct 2.5lbs from it, and work backwards on the numbers you need to hit each week. Josh knows that benching one time per week to try to put 30lbs on in 12 weeks is not going to be enough so he would put in two bench press sessions. This adjustment tells him that he now has to gain 1.25lbs on his bench press per session. With these calculations in mind, he now has a goal for each session in the gym.
Once you have your pathway set, you have to ask yourself, “Do I have the set of skills that will help me carry this plan out?” If not, then you need to learn them. Josh suggests writing down the skills you need, acquiring those skills, and then put the action steps and get into the plan that will carry you through on what you want to achieve.
Take five minutes in the morning upon waking up to set some outcomes for yourself for that day, then take five minutes before you go to bed to evaluate if you achieved those goals. If you didn’t achieve them, make sure you evaluate and ask yourself why the goals weren’t achieved, and come up with solutions and a plan for achieving them next time.
Fear is the reason why we don’t take action. There is a subconscious or conscious fear of failure or disappointment, and this stops us from getting where we want to be. This is why we need to remove the limiting beliefs and make it clear in our mind so we can envision in the future, and they become real in the subconscious mind.
One of the things that Josh uses to help achieve his goals is a vision board. This is a board full of images that represent goals one wants to achieve. Your board can be made up of images cut from magazines or printed from the Internet. Each image represents something you want to achieve in the future. For example, you might have a picture of a huge house, the ultimate body, or a picture of big weights you want to be able to lift with ease. These images will bed into your subconscious mind and start to become a reality. You must visualize in order to materialize.
This is the most important thing when goal setting. Ask yourself, “Why am I doing it? What is the reason behind it?” If you can spend your life causing things to happen, then you are going to be ahead of everyone else around you. Make sure to solidify why you want to achieve your goals.
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