How to set a fitness goal: How to get a bikini body by summer

Setting goals is an essential part of any successful fitness journey. A well-defined and specific goal can provide you with direction, motivation, and a sense of accomplishment as you work towards achieving it.

While everyone has a different fitness goal, “To get a bikini body” is one of the most popular fitness goals, especially when summer is right around the corner. In this blog I will discuss the steps you can take to set a specific and successful fitness goal. using an example of a popular fitness goal: getting a bikini body.

Table of Contents

• Step 1: Set a main goal
• Step 2: Create a Program
• Step 3: Track Your Progress
• Step 4: Stay Motivated
• “Goal Setting Poster”

Step 1: Set a main goal

The very first step in setting a specific and successful fitness goal is of course to set a main goal. Once you have your main goal, it’s important to make your goal specific. Instead of saying, “I want to get fit,” try to be more specific by saying, “I want to lose 10 pounds in the next three months” or “I want to run a 5K race in under 30 minutes.” Being specific allows you to measure your progress and gives you a clear target to work towards.

Then, ask yourself why you want to achieve this goal. Is it to improve your overall health and well-being? Or are you training for a specific event or competition? Understanding your purpose will help you stay focused and motivated throughout your fitness journey. The next question to yourself is how you can achieve that goal, which eventually leads to the program you will work on to achieve your goal.

While it’s important to challenge yourself, it’s equally important to set realistic and achievable goals. Setting goals that are too ambitious can lead to frustration and disappointment if they are not met. Take into consideration your current fitness level, time availability, and any potential limitations or obstacles. By setting realistic goals, you increase your chances of success and maintain your motivation along the way.

Set a main goal

Let’s look at an example. When it says “a bikini body,” it is better if you can be more specific. Everyone might have a different definition of a specific condition. For this case, it states “toned arms, defined abs, toned legs, and round glutes,” which is very specific and easy to see where you are aiming. 

Then ask yourself, “Why?”. Why is that goal important to you? Why do you want to achieve it? As an additional tip, please remember that your goal is always for yourself, not for others. Please keep that in mind. Otherwise, you might get lost in the middle of your journey.

Secondly, ask yourself “how.” How do I achieve that goal? It is easy if you set specific numbers for how so that you exactly know where you are aiming, and it is easy to track your progress. And this will eventually lead to the next step, “creating a program.”.

Step 2: Create a Program

Once you have your specific goal and smaller milestones, it’s time to create a program A well-structured program will outline the actions you need to take to achieve your goal. This may include specific workouts, dietary changes, or lifestyle adjustments.

Create a program

Let’s look at an example. Since defined lines of muscles are essential for “a bikini body” in this goal, you might need to lose fat. To lose fat, you ALWAYS have to create a calorie deficit. (You may also want to read HOW TO LOSE FAT AND GAIN MUSCLE AT THE SAME TIME IN 3 MONTHS PART 1 to learn more about a calorie deficit).

While you are losing fat, you ALWAYS want to have proper macronutrient distribution for better body composition. (You may also want to read HOW TO TRACK YOUR MACRONUTRIENTS NEEDS to learn more about proper macronutrients distribution).

To get a defined line of muscles, strength training is a MUST. You want to make sure you train your legs, abs, arms, and glutes. Here, you can refer to some programs, such as 5 EFFECTIVE EXERCISES TO GROW YOUR GLUTES or/and HOW TO GET TONED LEGS. 

In addition, consistency is key when it comes to achieving any fitness goal. Stick to your program in your daily routine. However, it’s also important to be flexible and adaptable. Life can sometimes throw unexpected challenges your way, and it’s okay to make adjustments to your program when needed.

Step 3: Track Your Progress

Tracking your progress is crucial to staying motivated and accountable. Keep a record of your workouts, measurements, and any other relevant data that can help you assess your progress. This can be done through a fitness app, a journal, or simply by using a calendar. Regularly reviewing your progress will allow you to make any necessary adjustments and celebrate your achievements along the way.

Track your progress

Before tracking your progress, it is very important to know where you are. That is why you have to put your “current” condition in “NOW” section.

Next part is to record. You can set the date and frequency of recording. For this example, the starting date is May 15th and the achieving goal date is on August 1st and there are about two and a half months. Let’s record body weight every two weeks for this case. You can of course record more frequent if that helps you achieving your goal.

Remember that progress is not always linear, and setbacks are a natural part of any journey. Please do not stress yourself out too much with your progress, but try to imagine yourself achieving a goal and enjoy each step as you get closer to your goal.

Step 4: Stay Motivated

Lastly, staying motivated is crucial for your success. Find ways to keep yourself motivated and engaged throughout your fitness journey. This can be through setting rewards for achieving milestones, finding a workout buddy or joining a fitness community, or regularly reminding yourself of the reasons why you started in the first place. Surround yourself with positive influences and seek support when needed.

Stay motivated

One of the biggest things that can motivate me personally is a reward. It does not have to be big. It does not always have to relate to your goal.

By looking at this example, I may get motivated with a reward toward my family beach trip, such as getting me new sandals, a summer dress, and most importantly, in this case, a bikini that I can wear at the beach. 

You can also get motivated by seeing how far you have come. When you see yourself getting closer to your goal, that always motivates you, right? 

Goal setting poster

If you like this style of setting up your goal, I am pleased to share this poster with you so you can set your goal using this poster! (You can print this out and write on it. I personally love handwritten journals, diaries, notes, and everything.)

Setting a specific and successful fitness goal requires careful planning, dedication, and perseverance. By following these steps and staying committed to your goals, you can set yourself up for a rewarding and fulfilling fitness journey.