Easy Tips for Setting Goals
Being able to set goals is the key to measuring your success. As a trainer, I find that many times when I’m not making progress with my fitness, it’s because my focus isn’t on the big picture or my end goals. So today, I’ll share with you a few easy tips on how to use your iFit Coach membership to help you set fitness goals. Keeping track of your progress is crucial when you’re working towards better health, especially when you’re focusing on exercise. The iFit Coach app gives you a few different ways to log your exercise throughout the day.
How To Log Your Exercise
- Manual log—you can manually log your exercise on the iFit Coach app.
- Recommended workout—simply complete one of the workout recommendations from the app to automatically log your workout for the day.
- Wearable workout—complete a workout while you’re wearing your iFit wearable to automatically log your workout for the day.
- Fitness equipment—complete a workout from iFit connected fitness equipment (treadmill, elliptical, bike) to automatically log your workout.
The Importance of Nutrition
Once you have an exercise goal, the next step is to create a nutrition goal. In the iFit Coach app, you can set a nutrition goal for how many calories you want to consume each day. You also have the ability to view your daily calorie intake and nutritional information for the food you log. In order to help you reach your personal health and fitness goals, iFit will actually calculate a personal calorie intake goal for you. This specific goal is based on many factors, including your weight goal, activity, age, height, gender, etc. When you’re setting a calorie goal, it’s important to remember that the goal needs to be maintainable.How We Calculate Your Net Calories
Calorie Intake (Food) - Total Calories Burned (BMR, Activity, Exercise) = Net Calories A few notes to remember while using the iFit Coach app:- Basal Metabolic Rate (BMR) is the number of calories your body will burn at rest. For example, if you’re lying in bed, not eating or moving. BMR is the calories you need to keep your body running without burning or adding to your energy or fat stores.
- Activity includes the calories you burn doing all of your normal, daily tasks, like walking around the grocery store, making lunch, cleaning your home, etc. Coach also takes these things into account and measures them by the number of steps you take (tracked on your iFit wearable).
- Exercise accounts for the calories your body will burn when you work out. This doesn't include the steps you take at work or home. It's specific to working out or completing an exercise for a given time frame, which is why it’s very important to track your exercise in the iFit Coach app.
How Net Calories Affect Weight Loss
It’s important to remember that if you have a weight loss goal, you'll have a net calorie deficit that’s factored into your daily calorie goal recommendations. Creating a net calorie deficit is done by eating fewer calories than you burn. For the average person, 1 pound equals about 3,500 calories. So in order to lose 1 pound a week, you have to eat 500 calories less than you burn each day.Set Weekly Weight Loss Goals in the App
Lose .5 lb/week = -250 net calories Lose 1 lb/week = -500 net calories Lose 1.5 lbs/week = -750 net calories Lose 2 lbs/week = -1,000 net calories iFit wants you to reach your goals while keeping your body healthy and happy. How many pounds a week you can lose is based on your max calorie deficit. Our expert dietitians don’t want women consuming less than 1,200 calories per day, or men consuming less than 1,500 calories per day. It’s difficult to eat a healthy, well-balanced diet without consuming enough calories, so when you restrict yourself too much or lose weight too quickly, it's often muscle that you lose instead of fat. By losing just a little weight each week, our nutrition professionals can help you burn the fat, keep the muscle, and stay on your diet while keeping a healthy lifestyle.How Net Calories Affect Weight Gain
If you have a weight gain goal, you’ll have a net calorie surplus that’s factored into your daily calorie goal recommendation. Creating a net calorie surplus happens when you eat more calories than you burn. For example, in order to gain 1 pound a week, you have to eat 500 calories more than you burn each day.How Net Calories Affect Weight Maintenance
If you have a weight maintenance goal, then your net calories will be zero. That means that you’ll need to burn off the exact amount of calories you eat. For example, if you burn 1,800 calories, you’ll need to eat 1,800 calories. If you happen to eat fewer calories, you'll lose weight. And if you happen to eat more calories, you'll gain weight. Tracking everything in the iFit Coach app will help you to know where you stand with your calorie intake and burn in order to help you achieve the personal goals you’ve set for yourself. It also gives you the ability to track your activity, including your steps and distance. After that activity is tracked, you’ll be able to view your daily activity stats. The next step is to set a schedule for yourself and plan ahead. In the iFit app, you can decide how often you’re going to exercise throughout the week, which meals you’ll eat each day, and how many hours of sleep you’ll get each night. Having a set plan will help you to stay on track. Make sure you have a set time frame to achieve these goals. That’ll give you added motivation to accomplish your goals in time. Most importantly, make sure the goals you set are realistic and attainable. Too often, we want the end result without taking the proper steps to achieve them. With iFit, you’ll be able to monitor your progress, alter your goals as you go along, and finally, accomplish them! Good luck! Mecayla Ramsey iFit TrainerYou might also like
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Explore Heart Rate Training with the ActivePulse™ Training Series
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New Feature: Connect iFIT to your Favorite Fitness Apps
Whether you’re out running your favorite trail or cycling at home, every single workout is important. We believe tracking your fitness journey in a single location is a key component to chasing your goals. You can now connect your iFIT account with Apple Health™, Garmin® Connect, Google Fit™, and Strava, so all of your workouts are in one place! Note: Only iFIT workouts from the iFIT Library will count toward your iFIT Milestones. Important update 12/31/2025: Google Fit™ is a deprecated service and is no longer supprted by Google. As a result, iFIT no longer supports new Google Fit connections. We’re actively working toward supporting Google Health Connect, Google’s replacement platform, in a future update. Ready to get connected? Here’s how you can connect your favorite fitness apps to iFIT. Apple Health Garmin Connect Google Fit™ Strava How to connect iFIT to Apple Health: Launch the iFIT app on your iPhone.Tap the three lines in the top left corner to access the menu, then tap on Settings.From Settings, navigate to Connected Apps.On the Connected Apps screen, select Apple Health, then tap Connect.You'll be taken to the Health Access page where you can enable sharing data from iFIT to Health. You can control which types of information iFIT will read and write to Health. How to connect your iFIT and Garmin Connect accounts: Launch the iFIT app on your iPhone or Android phone. Tap the three lines in the top left corner to access the menu, then tap on Settings.From Settings, navigate to Connected Apps.On the Connected Apps screen, select Garmin Connect, then tap Connect.Sign in to your Garmin Connect account.After signing in to your Garmin Connect account, toggle on the preference to share activity data from Garmin Connect to iFIT.Tap the Agree button to connect your iFIT and Garmin Connect accounts.After connecting, you can set your desired preferences to automatically sync your Garmin Connect activities to your iFIT account. Important update 12/31/2025: Google Fit™ is a deprecated service and is no longer supprted by Google. As a result, iFIT no longer supports new Google Fit connections. We’re actively woring toward supporting Google Health Connect, Google’s replacement platform, in a future update.How to connect iFIT to Google Fit™: Launch the iFIT app on your iPhone or Android phone.Tap the three lines in the top left corner to access the menu, then tap on Settings.From Settings, navigate to Connected Apps.On the Connected Apps screen, select Google Fit™, then tap Connect.You’ll be prompted to select the Google account you would like to connect. Tap the Allow button to allow iFIT access to your Google Fit™ account.After connecting, you can set your desired preferences to automatically sync activities between iFIT and Google Fit™. How to connect your iFIT and Strava accounts: Launch the iFIT app on your iPhone or Android phone. Tap the three lines in the top left corner to access the menu, then tap on Settings.From Settings, navigate to Connected Apps.On the Connected Apps screen, select Strava, then tap Connect.Sign in to your Strava account.After signing in to your Strava account, tap the Authorize button to connect your iFIT and Strava accounts.After connecting, you can set your desired preferences to automatically sync your activities between your iFIT and Strava accounts. We hope you enjoy this new feature as you chase your fitness goals with iFIT! Google Fit™ is a trademark of Google LLC. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
September 2, 2021
