How To Set Goals and Increase Motivation

Everyday people come and go to the gym in the pursuit of the perfect body, some achieve their goals and stay motivated and some give-up after the first week.

You see, motivation is probably the most important factor when  you want to achieve your goals and stay in the gym.

Without motivation we struggle to get things done, to finish what we have started and what could be simple turns out to be painful and boring. This happens when we feel bored without any motivation to perform that specific activity.

There are things that boosts our confidence and motivation and there are other thing that have the exact opposite effect.

5 Things That Kill Your Motivation:

  • Not getting results
  • Having the same workout for 3 months or more.
  • Lack of intensity that makes you leave the gym without that “good feeling”.
  • Lack of goals/Destiny – Goals are the core of motivation.
  • Lack of guidance (Coach / Personal Trainer)

5 Things That Keep You Motivated:

  • Getting the results.
  • Having a new and specific workout every month.
  • S.M.A.R.T Goals (Explained below)
  • Intensity that comes from a specific and effective workout.
  • Having someone to motivate you and push you to the next level.

After reading these things that affect your motivation in the positive and negative way, the most important and common to both list is the lack of goals/orientation.

The human being is “goal oriented”, this means that you only work if you have a goal/objective in mind.

For example: you work extra hours in your job in order to get a promotion.

So, you need to have a clear goal like building muscle and you have to do everything accordingly to your goal, you can’t  just chose to lose fat and build muscle at the same time. One goal at the time and you will succeed.

This can sound easy, just set the goals and everything will happen, but in the end it’s not that simple.

The problem with goals is the fact that people don´t know how to set them, but they need to be S.M.A.R.T.

What Are S.M.A.R.T Goals?

S – Specific – Your goals must be specific like “losing 10 pounds of fat”.

M – Mesurable – You should be capable of measure the results.

A – Attainable – You should set goals that are attainable like “losing 10 pounds in a month and not in a day”.

R – Relevant – They must be realistic, real world goals not dreams.

T – Timely – They should be time-oriented (1 month or  90 days)

By reading and following the of S.M.A.R.T goals you will be capable of setting your own goals and stay motivated to achieve them.

Start today by grabbing a piece of paper and setting your goals, take a few minutes of your day and write down what you want to achieve.

Don’t forget to write not only your fitness goals but your Spiritual, Financial and  life goals too.


If you lack the will power to take action and you suffer from “paralysis by analysis” then I have the solution for you, hire a coach / personal trainer  or simply subscribe to my newsletter and follow the workouts I have for you.

To our success!

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