What Is Your Fitness Goal and How To Set The Goal Correctly?什麼是你的健身目標和如何設置目標是否正確？

If you drive to work, you will reach your office.如果你開車上班，你會到達您的辦公室。 You may have seen many junctions, you can turn left, turn right or go straight, you can stop for breakfast or go to post office and many other choices.你可以看到許多路口，你可以左轉，右轉或直行，您可以停止早餐或去郵局和許多其他的選擇。 But, what makes you ending up in office?但是，你有什麼結束在辦公室？

Because you know where you are going.因為你知道你要去哪裡。 And you know it right from the moment you step into your car.你知道正確的時刻，你踏進你的車。

Setting goal, in this case, fitness goal is important.  It is the first thing you should do before you commit any expensive gym membership or buying any equipments.設定目標，在這種情況下，健身目標是重要的。這是你首先應該做的，然後再提交任何昂貴的健身房會員或購買任何設備。

Having a fitness goal helps you to stay focus. When you focus in achieving a specific goal, your mind subconsciously work and begin to think of different ways to help to achieve the goal. 擁有一個健康的目標可以幫助你留下來的焦點。當你集中在實現一個具體目標，你的大腦潛意識的工作，並開始考慮不同的方式來幫助實現這一目標。 You will prioritize your time and tasks so that you can make it.你將優先考慮你的時間和任務，以便您能夠成功。 I have seen people waking up as early as 6 AM to jog.我見過的人醒來早6點到慢跑。 Why?為什麼？ Because they have set the goal and they are exercising while others are still snoring on beds.因為它們所確定的目標，他們正在行使，而其他仍在病床上打呼嚕。

With fitness goals, you will spend time in finding out how to do certain workouts. You read, you try and you ask. You will be more willing to listen and to learn from others.與健身目標，你會花時間在尋找如何做一些鍛煉。 你看，你和你問嘗試。你會更願意聽取意見和向他人學習。 You will not spend time flirting or chit chatting for hours in gym.你不會花時間調情或籌聊天小時的體操。

How To Make A Goal? 如何使一個目標？

1. Make your goal as specific as possible with a time line . 讓您的目標盡可能具體的時間表 。 Be precise.精確。 Do not draft it based on vague idea with generalization words like “I want to be healthy” or “I want to be fit”.不要草稿的基礎上模糊的概念與泛化字眼，“我希望身體健康”或“我要成為適應”。 You need to zoom in to have more powerful statement like this, “I want to have 6 packs by end of 9 months.您需要放大有更多這樣強大的聲明，“我想有6包月底前9個月。 I will first join a gym and go working out at least 3 times a week.首先，我會加入到健身房和工作了至少每週3次。 I will not eat fast food as my lunch anymore.”我不會吃快餐我的午餐了。“
2. State your goal statement in positive tone. “I want to do pull up for 8 repetitions by end of 4 months” Don't say things like “I don't want just to do lat pull down with the machine. 國務院的聲明 ， 你的目標肯定的語氣。“我想要做拔重複8月底前4個月：”不要這樣說：“我不想只是做緯度拉下的機器。 I hope I can do pull up.” Comparing the two, the former has more energy with confidence tone.我希望我能做到拉了。“兩相比較，前者有更多的精力與自信的語調。
3. Be realistic. 是現實的。 Make your goals achievable. Do not set the par too high. 讓您的目標可以實現的。不要設置過高的標準桿。 Set your own goal and not let others do it for you.設置您自己的目標，而不是讓別人為你做。 Why?為什麼？ Because if you let others set the goals for you, they may set unrealistic goals beyond your ambitions or your capability.因為如果你讓別人制定的目標為你，他們可以設定不切實際的目標超出你的野心或您的能力。
4. Set few small achievable goals. With smaller targets, you will feel proud of reaching small milestones. 設置幾個小實現的目標。使用更小的目標，你會感到驕傲的小深遠的里程碑。 Easier for you.您更容易。 If a goal is too huge, it can seem that you are not making progress towards it.如果目標過於龐大，它可以似乎你不是這方面的進展。 Keeping goals small and incremental gives more opportunities for reward.保持和增加小的目標提供了更多的機會為報酬。
5. Remember the big picture. While you are working hard achieving your smaller goals, do not lose the big picture. 記住大圖片。當你正在努力實現您的更小的目標，不要失去大局。 For instance, your end goal is to lose 20 pounds after 3 months and therefore you want to exercise 3 times a week, if you somehow unable to make it to gym for entire week, do not just give up your goal.例如，您的最終目標是失去20磅後3個月，因此，你要行使每週3次，如果你有點無法使健身房的整整一個星期，就不要放棄自己的目標。 Sometimes you are sick, you are busy or other unforeseen things take place.有時候你生病了，你是工作繁忙或其他不可預見的事情發生。 Do not give up because of little obstacles.不要放棄，因為沒有什麼障礙。 Find a solution.找到解決辦法。 Remember the big picture and keep going.記住大局，繼續前進。

   

6. Write down your fitness goals. Yes, write them on paper. 寫下你的健身目標。是的，把它們寫在紙上。 Put it in prominent place so that you read it often.把它放在突出的位置，以便您經常閱讀。 It can be on fridge with goal like “I want to lose 20 pounds within 3 months”.它可以在冰箱的目標，如“我不想失去20磅3個月內”。 Once you see those words, you may end up not opening the fridge and eating the ice cream inside.當你看到這些話，你可能最終不能打開冰箱，吃冰淇淋內。 If you have to put it on your car dashboard, your bed or even toilet to make you remember the goal, do it.如果你必須把它在你的汽車的儀表板，你的床，甚至廁所讓你記住的目標，做到這一點。
7. Find your motivation. Goal setting and finding motivation are actually two different things, though they may be related. 尋找你的動機。目標的制定和尋找動機其實是兩個不同的事情，儘管他們可能與此有關。 You must know why you want the goal.你必須知道為什麼你想要的目標。 What does it mean to you?是什麼意思嗎？ The more you want it, the more persistent you will be.你越是想它，更持久您將。 Never, ever forget about the motivation. It is motivation that either make or break your goal.永遠都不會忘記的動機。 這是動力 ， 要么成敗您的目標。

Once You Achieve Your Fitness Goal, What Is Next? 一旦你實現你的健身目標，下一步是什麼？
Well done and congratulations!做得很好，祝賀！ Reward yourself for the achievement.獎勵自己的成就。 If possible, after you lose 20 pounds, do not spoil yourself with one fast food meal each day for the entire month.如果可能的話，當你失去20磅，不要破壞自己的一間快餐餐，每天的整整一個月。 Rewarding yourself appropriately help build your self-confidence.適當獎勵自己，幫助建立自己的自信。

After you attained your goal, you can set your next goal, probably harder one this time.在您達到您的目標，可以設置您的下一個目標，也許這一次更難之一。

On the other hand, even if you fail to meet your goal within the time line, as long as you learn from it, it is fine.另一方面，即使你不能達到您的目標的時限內，只要你從中學到了，這是很好。 Find out why you cannot do it.了解你為什麼不能這樣做。 Adjust your goal, change your approach, put more effort and give it another attempt.調整你的目標，改變你的態度，投入更多的努力並給它一次嘗試。

Some Fitness Goal Examples 一些健身目標的例子
Scratching your head thinking what goal you want to have?摸不著頭腦了思想什麼目標你想？ Here are some examples:下面是一些例子：

• I want to bench press my bodyweight by end of year 2009.我想臥推我的體重由2009年年底。
• I want to run a Triathlon by third quarter of this year.我想運行鐵人三項第三季度今年。
• I want to work out consistently 4 days a week for the next 3 months.我想制定出持續4天，每週在未來3個月。
• I want to do one hand我想做的事情，一方面 push up 推 for at least 3 times before I celebrate my 28th birthday.至少3次，我在我慶祝28歲生日。
• I want to run 5 km under 45 minutes after 2 months.我要運行5公里在45分鐘後2個月。
• I want to complete all poses in yoga classes in my 20th class.我要完成所有構成的瑜伽班，我的20類。
• I want to swim 5 laps non-stop by end of June.我要遊5圈不制止6月底。
• I want to master all the steps in Body Steps before Les Mills launches the new release.我想掌握的所有步驟，身體步驟之前萊美推出新版本。
• I want to reduce my body fat from 30% to 25% when I renew my gym membership.我想我的身體脂肪減少30％至25％時，我再次健身房會員。
• I want to do 12 chin ups in a row before I finish my degree.我想做的事情12下巴起伏連續在我完成我的學位。
• I want to have washboard like abs by end of this year.我想有搓衣板一樣絕對值在今年年底。

Goal setting is a powerful process. I do it because it build my self confidence .目標設置是一個功能強大的過程。我這樣做 ， 因為它建立我的自信 。 How about you, what is your fitness goal?你怎麼樣，你有什麼健身的目的？ I would be interested to know.我很想知道。 Leave it at the comment down here.給它在評論到這裡。

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