90% of exercise people give up halfway because they forget the first thing to do

It will be great if you know exactly what you have to do to lose weight successfully. But before you find a method that's right for you, the first thing you need to follow is the training process with a smart goal.

This tracking will help you adjust your training and eating so that you will eventually achieve results, and to monitor and measure the most effectively, it's best to set your goals for the numbers. , and set goals based on those numbers. An intelligent goal must achieve all 5 'smart' factors (SMART) including: Specific (Measurable) ; Measurable (Measurable) ; achievable (Attainable) ; Reasonable (Relevant) and Time (Time-bound).

When you have a clear goal, you can see yourself at the finish line right from the start.

SMART model to set goals for health

SMART model is a popular model when you need to set goals, you are probably familiar with it. You absolutely can use this model to set health goals for yourself. Analyze an example to make it easy to understand: A friend A finds himself with a lot of belly fat, after measuring his body index with the InBody device, your goal A will be:

Specific : Instead of just saying 'A needs to exercise more', a specific goal needs to be clear. In this case: A must lose 1kg of fat.

Measurable : A's goal needs to be measured by a device, so that A knows exactly when A reaches his goal. In this case, electronic scales, phone applications

Attainable : The goal must be something you can achieve. Achieving a goal will motivate you to keep trying, on the contrary, an unachievable goal will greatly affect your psychology. So, A should not lose weight parameter, if 1 kg is too difficult, can be to 0.5kg, as long as A achieved

Reasonable (Relevant) : A friend ultimately wants to lose belly fat, so A's goal cannot be to gain weight, it's not reasonable at all.

Time-bound : A need to set a time limit for yourself, like a deadline. For example, within 1 month.

Your goal must be towards the goal of training.You want to run a marathon, set a goal to run 42km.

So A's smart goal will be: A must lose 1kg of fat within 1 month. This is the ultimate goal. To achieve this goal, you also need to subdivide the goals into smaller time periods so you can track and change as needed. In the case of A, we can convert the following: 1kg of fat equals 7000 calories, to reduce 7000 calories in 1 month, every week A must reduce 1750 calories. So A's weekly goal will be:

S: A must reduce 1750 calories

M: A measures calories intake (food intake) and calories consumed (exercise, daily activities) via smart phone application

A: A can achieve a reduction of 1750 calories per week. If A can reduce more (or less), A needs to adjust his goals.

R: A reduction of 1750 calories per week is equivalent to a reduction of 250 calories / day, staying at a safe level when calories deficit to lose weight, does not adversely affect health.

T: The time to lose 1750 calories is 1 week.

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