Get Set Go !!!

Get Set Go !!!

A candid account on how you can set health goals and plan to achieve them. 

A lanky guy, aspiring to gain weight and then doing intense cardio – running for 30 minutes on the treadmill, jumping ropes, climbing stairs and so on…

A first timer in the gym, who directly gets on to lifting 50kgs – 60kgs, as a result of which gets  injured, right on the first day and takes a break for the next 15 days…

Does that sound familiar ?? 

I am sure, it does. Similar things have happened with me, indeed. We end up committing mistakes, some of which might turn into blunders if we start working out without prior preparation and planning.

In my last article (First day at Gym), I shared with you a few aspects of gymming, especially when you are a first timer. This article is in an obvious succession to my first article and focuses on, how you can set health goals for yourself and get on to achieving them.

So, lets start Smart!!

Remember always ! Achieving fitness isn’t any magic but a combination of all the things done right – Right Exercises and the Right Diet.

I emphasise on setting Smarter goals and for that you need to follow 5 simple rules :

  • Understanding your body type
  • Knowing your medical conditions
  • Setting Achievable targets
  • Planning you diet.
  • Regularity

Understanding your body type

PicMany of us do not know which body type we belong to, hence, we get confused with the diet and the exercises, we need to choose. Majorly there are 3 body types – Ectomorph, Mesomorph and Endomorph. Most of us are a combination of any 2 types. To know more about body types,  you can click here.

In a nutshell, In order to have a workout regimen that delivers, firstly, know your body type so that you can choose your diet and exercise regime.

Knowing your Medical conditions

Nurse measuring patient blood pressureWhichever, exercises and diet you follow, it must be strictly done as per your medical conditions, if any. This will ensure that you are making a mindful choice and not jeopardising your health.



Setting Measurable & Achievable Targets

SMART-goalsLike I told in my previous article – don’t try to lose or gain 10 pounds in a day. Setting a target which is measurable and achievable realistically, is really essential. One should neither under commit nor over, while setting goals .The Key is to start with setting small goals, that one can track and achieve , keeping in view ones long term goals.

Let’s say,  if you want to gain or lose 10 pounds in a course of 2 months, then keep a target of 15-15 days to gain or lose 2.5 pounds and track your fitness journey.

Similarly, if you want to run a 50 kms Marathon, you start with 10 kms and then slowly move to 15, then 20 to 30 and so on and this don’t happen in a day, it takes time.

Planning your Diet

healthy-food-1487647_1920Exercising and food go hand in hand. There are several examples where one is working out since long to lose or gain weight but there haven’t been any results despite a regular exercise regimen.

The key is simple, if your requirement is X and you are providing Y then it makes no sense. Based on your body type and health goal, you have to define and follow a diet. Any weight management program, is a calculation of calories.

It means that if you are burning more calories than eating you will lose and if you are eating more calories than you burn then you will gain. It’s also important that we take into notice the source of our calories. Gaining calories from junk food will only give unwanted fatigue, bloating and in some cases, stomach pain. Try to get your calories from healthy food.


practiceRome was not built in a day but everyday.

Never skip or cheat on your exercise regime and diet. Have a weekly workout routine, with breaks to give your body the rest and time to repair, plus on these days, you can satiate your taste buds as well. These breaks would help you in staying motivated to be on your path to achievement of your fitness goals.

Also, when you achieve a goal, remember to reward yourself.


Do keep all the above tips in mind while setting your health goals. Make it a point that you don’t ignore yourselves. You need to choose yourselves consciously over others. It might sound mean, especially for women who always put their families first, but remember you can’t take care of your work or family if your body is not healthy.

Hence, create time for your exercise, ensure you have healthy meals and for sure, you will get the results you always dreamt of.


Image Courtesy :

SMART Goals : By Dungdm93 (Own work) CC BY-SA 4.0, via Wikimedia Commons

Practice : By Nick Youngson CC BY-SA 3.0 Alpha Stock Images

Checkup Image : By


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