Maintaining a workout regime is often more difficult than actually starting one. Most of the time it’s not the individual’s discipline level to blame; the culprit lies in our approach to staying motivated to exercise.[break]
As you strive for a healthier, stronger and fitter you, it’s so important to acknowledge your efforts, as well as the small (but significant) improvements along the way. Are your clothes fitting better? Can you walk three kilometers instead of two? We would all like to see tighter abs and less flab after a week of strenuous workouts. But since we can’t experience instant gratification, swerving around mental roadblocks will help you stay on course and meet your goals.
But how do you find the motivation to exercise when you just don’t feel like getting off that couch? Even the most motivated of us; you, me, Tony Robbins, can feel unmotivated at times. In fact, sometimes we get into such a slump that even thinking about making small changes seems too difficult.
Keshab Thoker
Fitness instructor Bibek Bikram Malla (Red T-shirt) instructs his patrous at Orchid Clud at Maharajgunj, Kathmandu. Working out in groups can help you maintain your fitness routine.
If you’re trying to lose weight or get in shape, you may find yourself losing interest a few weeks into your program. If you’re struggling to stick with your weight loss or exercise program, read on to learn where the love has gone and how to get it back. The Week brings you some tried and tested tips that will prompt you to push yourself to work out every single day.
Exercise with a friend
One of the surest ways to a healthy and fit you is to have an exercise buddy. This way you’ll hardly ever miss out on your workout session. Work out with a friend to help keep each other motivated. When you work out in pairs or groups, there’s a lesser chance of giving up halfway.
Sometimes you just need something new and fun to keep you going; so consider alternating your workout regimes. You can go swimming, take a short hike, cycle – the options are endless. Find sports or activities that you enjoy, then vary the routine to keep yourself on your toes.
If you’re not enjoying your workouts, try something different. Take dancing classes. Check out a health club or martial arts center. Discover your hidden athletic talents. Remember, exercise doesn’t have to be drudgery, and you’re more likely to stick with a fitness program if you’re having fun.
Set realistic goals
It’s important to start with a realistic exercise schedule to avoid burnout. If you’re just beginning, start off slowly. Remember that even a limited exercise schedule is better than none at all, and it can serve as a starting point to a more robust exercise routine.
We all thrive on different schedules, and it’s important to find the time of the day that works best for you. If you’re really having trouble staying motivated, getting it over with first thing in the morning is the best way out.
Keep track of your progress
Remember to chart your progress, whether it’s with a high-tech online tracker or an old-school fitness journal. Record what you did during each exercise session, how long you exercised, and how you felt afterward. Recording your efforts can help you work toward your goals and remind you that you’re making progress.
Seeing incremental improvements, whether it’s improved time, increased repetitions, or greater frequency of workouts, can boost your exercise motivation. Carry a pedometer with you throughout the day. Seeing how many steps you’ve walked will motivate you to walk a little more.
Also, it’s a good idea to monitor your weight at least once a week. By keeping track of how much you weigh on a regular basis, you’ll stay motivated to lose that few extra kilos which in turn will make you exercise.
Buy a dress one size too small
Pure vanity can be a good motivator. Remember that people who exercise move more easily and energetically, and appear more youthful. At the start of your workout plan, buy a dress a size too small and hang it where you can see it every single day, next to your dresser or behind your bedroom door. Visualize yourself fitting into that dress each time you look at it.
This simple trick is highly effective. Not only will it make you exercise better but the lure of fitting into a dress you like will be so great that you’ll actually start making healthy lifestyle changes, like eating better, skipping on Cola just so you can put it on.
Reward yourself
After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.
The idea is to treat yourself for making the effort to exercise; not with food, but with something that you enjoy, like a movie or a new dress. Try to think of indulgences that will reinforce a mind-body connection so you can savor the rewards of your hard work. Plan a short trip, or just indulge in an hour of shopping or spa therapy. And remind yourself with each precious moment that you’re enjoying this time because you’ve exercised.
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