Your Goals Are Holding You Back!…and Some Fat Loss Tips

Your goals are what is actually holding you back!

Or at least the way you think about your goals.

There was a study done a while back (1979) where Harvard students were asked if they had clear written goals for the future and a plan to achieve them.

The results…

84% didn’t have specific goals at all

13% had goals but they were not written down on paper


That leaves 3% who had clear, written goals and a plan to achieve them.

10 years later the researchers again interviewed the students and discovered some astonishing findings.

The 13% who had goals but had not written them down made, on average, twice as much income as the 84% who had no specific goals.

And even more incredible, the 3% who had clear, written goals and a plan to accomplish them, well they were earning 10x…that’s right 10 freakin’ times more than the other 97% combined.



Ridiculous right?!

Well not really.

This study shows is that when we write our goals down, and are specific about them, we have a greater chance to reach those goals and be successful.

The reason is, when you set a vague or broad goal such as “I want to lose weight,” “I want to gain muscle,” “I want to sprint faster,” or even something such as “I want to make more money,” we do not have a strong connection to that goal.

When we get specific about our goals, we have a much stronger connection and are more likely to keep those goals in the forefront of the mind throughout our day.

Not only that, but having broad goals is like trying to hit a moving target at 100 yards with a spit ball.



You know that the goal is to hit that target, but you are far from the target and your weapon (tools and plan of attack) is less than optimal.

And worse, even if you got Uncle Willis to supe up your spit ball gun, right when you are about to fire, the target moves!

Good luck with that!

The point is, the more specific your goals are, the more Chris Kyle like you become when trying to hitting your target…warning: some swearing, some blood, but one of the best movies ever.


And it is not just that the goal is specific, but that with a specific goal you can then reverse engineer a specific, actionable plan on how to get there.

Once you lay out the plan, the path to your goals gets that much easier.

Let’s take a look at a common example.


“I want to lose some fat” vs “I want drop my body fat percentage from 20% to 15% by December 1st”


Fat loss is an extremely common goal, and also a commonly vague goal.

You can see that the latter goal is much more specific, and gives a defined deadline to reach the goal.

In this case you can reverse engineer a plan to reach your goal, and be able to “chunk” down the process. When fat loss in general is the goal, it is much harder to do this.

So in this case, you could say you have 12 weeks to reach your goal. That would equate to a little over a .5% (.42%) drop in body composition per week.

Some weeks will be less, some weeks will be more but on average it should be a little under .5%.

In order to create an environment for fat loss, you have to create a caloric deficit (consume less calories than you expend).

In general I like to go between higher calorie days and lower calorie days so it doesn’t feel like you are always hungry and being deprived.

I suggest 4 low calorie days and 3 high calorie days for fat loss.

For the low calorie days you would multiply your bodyweight by 10-11 and that would be your caloric intake for that day.

For the high days you would multiply your bodyweight by 12-13.

For example, lets say you weigh 180 pounds.

Your low calorie days would be between 1800 and 1980 calories.

Your high days would be between 2,160 and 2,340 calories.

If you don’t notice the changes you are looking for you can manipulate up or down accordingly.

It would be best to make your high calorie days the days in which you train and your low calorie days the days that you condition and or rest.

And it is easy to track your calories using an app on your phone. You shouldn’t have to do that for ever, but it is always a good start until you start to better understand what a portion looks like.



In order to stay within your calories necessary to reach your goals it would be best to choose high nutrient low calorie foods such as quality meats (chicken, beef, pork, turkey, etc.), veggies (spinach, broccoli, asparagus, peppers, onions, carrots, etc.), fruit (apples, bananas, kiwi, peaches, etc.), quality carbs (rice, potatoes, quinoa, sprouted grain breads, etc.) and if you are not allergic, high quality dairy (cheese, greek yogurt, whey protein, etc.).

These foods will help you feel full for longer and stay away from the overly deprived feeling that many experience when trying to diet and lose weight.

Also, sticking with low calorie drinks such as water, tea and coffee as your primary sources is key.

So you if you have a specific goal of 10 pounds and 2 inches in 8 weeks, you can then relate that goal to every choice you make when it comes to your nutrition.

Having these specific numbers to remember will make it easier to say no to that double fudge brownie that grandma made you.



And when it comes to your training and physical activity there are certain methods you need to consider making your focus.

If your goal is to lose fat, trying to become the next world’s strongest man likely will not be the best and quickest way to do so.

Don’t get me wrong, you still need to strength train in order to make the best progress, but if your goal going into the gym is to be the strongest S.O.B. around, it is going to take longer to reach your fat loss goal.

Your overall volume will need to be lower than what is optimal to create a high caloric expenditure, and your rest periods would need to be longer…too long for an optimal metabolic response.


Strong as hell, but not so lean…just don’t tell him that!


Instead, I would encourage a couple sets of strength sets followed up by a metabolic focus.

This may look something like this:

1a. Plank Holds 3x30s

1b. Trap Bar Deadlift 3-4×5

1c. Flat DB/Barbell Bench Press 3-4×5

2a. Side Plank x20s/side

2b. Goblet Squat x8

2c. TRX Row x10

2d. Push Up x10

(go through 2a-2d as many times as possible in 15 minutes)

3a. Sled Push x30s on 30s off for 5 minutes


So again, just as with nutrition, if you have a specific goal with a specific deadline, you are more likely to choose the training method that is more conducive to get there.

You are less likely to go to the gym and do what you feel like doing that day.

And when it comes to being physically active, knowing that you have 8 weeks to reach your goal will help you get up, go for a walk, play with the kids, etc. rather than sit down on the couch when you have free time.

Those specific numbers, with a specific deadline, will help keep you accountable throughout the day.


Take Action

No matter what your goals are, whether that be in health, fitness, finances, relationships, etc., take a few minutes to write them down.

And not just any vague goal.




Put a deadline on it…just make sure it is realistic (please don’t think you will lose 20 pounds in the first week of any program, unless you are doing it the wrong way).

Every decision throughout the day you can always think back to your specific goal. If the action you are about to take doesn’t help you move closer to that goal, then think again.

If it does, then hell yah, you are working towards that goal.

When you have definite goals, the target does not move and makes it much more likely for you to succeed and hit that target.

And if your goals include losing fat, the above plan and tips are a good place to start.

If you enjoyed what you just read and found it helpful, please pass it on!


To your health and performance,


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