Translate a Vague Fitness Goal Into a Number You Can Track

Get fitter and lose some weight sound like goals but behave like fog, nothing to check yourself against. This turns the vague version into one specific number with a timeframe, the single metric worth tracking weekly, and a warning sign that means adjust the plan rather than quit on it.

Translate this vague fitness goal into a specific, trackable target: {VAGUE_FITNESS_GOAL}

Give me: one specific numeric target (with a realistic timeframe), the single metric I should track weekly to know if I am on course, and one warning sign that means the target or timeframe needs adjusting rather than abandoning. Keep the whole answer under 120 words, plain language, no motivational filler.