Forty nine reps at 215 lbs in 60 seconds for 10,535 lbs and a new Guinness World Record at 54 years old and a body weight of 172 lbs! Now what? Simple, enjoy, reflect, set the bar higher and recalibrate!

In reality, my accomplishment was no better or any different than setting a personal goal to get into the gym 3 or 4 times a week for 9 months, cutting 10% body fat over the next 12 months or moving your bench up 25 to 50 lbs over the next year. It’s a success that was accomplished by setting a realistic goal, getting advice on how to reach your goal, developing a plan, sticking to the plan, recalibrating at intervals and succeeding.

Tips for fitness goal setting and recalibration:
1. Always think about the big picture and be specific and realistic. Your long term goal is what it’s all about. Also you are probably going be venturing into new fitness territory, so challenge yourself but be realistic.
2. If you are new to fitness, it takes time for a change to become an established habit. Also it’s best to set smaller interval goals of 4 to 6 weeks so you can adjust along the way if needed. It also allows for multiple successes which are necessary to stay motivated and exercise.
3. Ensure you are doing this for yourself. Pleasing other people like your friends, spouse, or co-workers doesn't work. Trust me, it will be harder to stay on track and motivated if you're doing something out of obligation to another person.
4. Track your progress by keeping a log, journal or an excel spreadsheet on your computer. It doesn’t matter what it is, the important thing is track it to ensure you know how you are progressing over the short and long haul. Tracking by memory won’t work.
5. Bad days or minor roadblocks are not failure. I can’t tell you how many bad days I have had over the last 17 years, but trust me, there is a bunch. Sickness, diet, lack of sleep, work pressure, relationship stress and just bad days happen to everyone.
6. Get help along the way if you get stuck, plateau or encounter an injury. Remember it’s the big picture and no one knows it all!
7. Once you set your plan and you have enjoyed a few short interval successes, let people know what you are doing. Be proud of your project and progress no matter what it is.
8. Once you reach your goal – reward yourself big time. Sit back, reflect and enjoy, enjoy enjoy! You deserve it. Remember its exercise and no one said it would be easy! But you did it!
9. Now go back to #1 start over and recalibrate!

Author's Bio: 

Walter Urban is a US Citizen working and living in Guelph, Ontario. He is currently training to attempt breaking two new Guinness World Records in 2013. For more information on Walter visit