You may be surprised to know that quite a lot of the men that come to see us for the first time, arrive without having any clear plan, or have not even thought through their goals. When they arrive for their initial consultation we hear things like, “I’m here because I want to lose some body fat”, or “I want to gain better stamina” or they simply say that they just want to get leaner. You’ll have a slim chance of getting very far without a clear structure in place and a set action plan of how you intend to achieve them.

Before any of our clients begin their Kick Start, or 12 Week Body Transformation Programme with us, we ask them to go through a goal setting progress together with us.

This may seem unnecessary if you haven’t done it before, but our ability to help someone change their health and physique depends on them doing this first step correctly!


The Outcome Goal

The outcome goal is the main outcome or objective that you aim to achieve as a result of your training process. So someone may have the goal to lose 1 -2 stone or to fit into a waist 34 pair of trousers. So they’ll need to look at the steps along the way in order to achieve this. They may need, for example, to make some small lifestyle habits or make some adjustments in their nutrition.


Changing Behaviours

These are the steps that you have to take in order for you to accomplish your outcome goal successfully.

It’s not as simple as saying things like, “I’m going to need to eat more healthily” or “I need to make sure that I start using my gym membership”. You need to be clearer and make statements like, “I will eat 3 meals per day” and “I will train 3 times per week”.

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Being more specific is one of the points that must be considered when you write your out your goals, below is a list of points you can start to use which are essential for goal setting:


1. Time Specific

Simply making phrases like: “I want to tone up” or “I want to lose “this” [ pointing at your stomach]” Are not goals which can be measured. If your goal is to lose bodyfat for example, you can have bodyfat readings tracked on a weekly or fortnightly basis.

If you have a timeframe in mind you’ll know exactly when you should reach your goal. You can place interim goals along your timeframe like losing 3kg in the first 5 weeks or 3% body fat in the first 3 weeks. Using a timeframe is a very motivational tool.


2. Setting Realistic Goals

It’s really important that your goals reflect achievements that can be realistic and safe within a given timeframe bracket. This may seem like a no brainer but saying you want to lose 10kg in one month is not a realistic goal! Saying that you’re aim is to lose 3kg in 4 weeks is more realistic and one that can be easily achieved with the right structure.

If you need help improving your health and body shape. Get in touch for a free consultation at Lean Body Training today.


Getting in leaner and stronger is something that many people hope will happen from going to the gym and eating “healthier”. There are others however who know that to achieve a body they desire, they will have to make sacrifices, some changes in lifestyle and they’ll have to make it a priority in their life.

Take a minute to think about the amount of times you’ve tried to get in shape. I can guarantee that you’ve tried to fit it in, and all too often you’ve lost focus without any structure and quit before you’ve seen any kind of real results as it’s not been a priority!!

Those of you who have children will probably jump around at me for saying this, but you do have to place getting in shape right up there in line with looking after you’re your family.

Now when I talk about getting in shape, I’m not talking about going to the gym to lose a few pounds for holiday which will inevitably go back on. I’m talking about the people who say they really want a new body and a healthier lifestyle. They say they want the body, but they’re really just not prepared to place it right up there as a priority.

Most men have about 5 top priorities. Family (including children), work, relationships, hobbies and friends (social life). These are always going to take precedence over anything else, that’s unless you change the order and make some conscious changes to your current lifestyle.

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You plan to go to the gym and your colleagues invite you out for a drink. Your top 5 priority list doesn’t include the gym, in fact it gets pushed to the back of the queue, so you go for drinks. On the other hand, what if you had getting in shape as either the top or second priority in your life? I can guarantee you’ll go to the gym then and build momentum without so much of life’s distractions.

You must arrange your priority list as you will find sticking to your goal so much easier. What really works with our clients at Lean Body is scheduling in their sessions and treating it with seriousness as a work meeting or somewhere where you have to be. If children are always number one, then, of course, you will think of them first. But health and exercise can be second on the list, and you will fit it in when you’ve done with your children. Placing social life before the gym will always mean that the coffee morning or drink at the pub, will take priority.

You might think this is way too serious but I can promise you that nearly every successful athlete and client that I have coached, placed their health and getting in shape as a major priority in their life. I always sit down with my clients and review their priory list. If we need to move things around, we do. If you haven’t assessed your own priority list, take a few minutes to do so. If you can’t place training and getting in shape right up there in the top 3, you will struggle to ever see the results you’re hoping for and will end up on the hamster wheel.