Consistent and productive
exercise is nothing less than - hard work. Itís all
about commitment, adhering to a schedule, planning
daily exercises and
executing all of it and finally coming to grip with the fact that changes to
your body are normally slow and subtle. Sweating it out on the
lifting weights in a gym is fine for the first few days of an
but after that one needs motivation to stay motivated with the same old boring
Follow these simple steps to stay motivated towards your exercise program.
Find the right reasons to exercise: In order to be successful at
any endeavor, we must have a good reason for doing it in the first place.
Exercise is no exception. What will get you up in the morning on those cold,
dark days when you just want to stay in bed? Many people say "because I want
lose weight" or "I want to be fit". While these are good goals, they are
not good enough reasons for long term success. You must dig deeper. What is
important to you? What do you value in life? Answer these questions, then see
how a regular exercise program can support your values.
Make a Commitment: Once you find your "reasons", it's time to make
a commitment. A commitment is the ability to carry out a worthy decision, even
when the excitement of making that decision has passed. How many times have
you been excited to start an exercise program, only to become bored or
distracted by other things? As soon as the excitement passes, so do your
exercise plans. Be sure you are ready to commit, and if you are not, then
commit to not exercising. That way you can let go of the guilt and commit when
you are ready.
Set Measurable and Realistic Goals: If your only goal is to lose 40
pounds it will be a while before you feel successful. After all, it can take a
while to see such results. Rather, set daily measurable, achievable goals that
allow you to feel successful every day. Keep a weekly diary and set goals each
day for what
kind of exercise you will do, how long you will workout, how hard
you will exercise, etc.
Track Your Progress: Set your goals and write them down, also chart
your progress. Be sure to write down your daily achievements to compare to
your goals. This will become extremely motivating as you see yourself meeting
your goals. With consistent exercise, you will also see your workouts becoming
easier and your ability to work harder and longer. This often happens faster
than visible results on your body, such as
weight loss or definition. Many
people become frustrated and quit exercise right before big changes are about
to happen, because they don't see the results on their bodies. Seeing
progress on paper will keep you motivated while you work towards
the bigger goals you have set for yourself.
Use effective tools for proper feedback:
heart rate monitor
can tell you if you are working too hard or not hard enough. An accelerometer
can tell you all day long how many
calories you are burning and keep you
motivated to move! When you look for ways to add activity to your day it
becomes a fun game and you can instantly see the results.
Don't ever give up: Allow for flexibility
in your exercise plans and know one missed day is not a setback.
About 95% of all participants in an exercise program will stop exercising.
Why? No support. Research has shown that exercisers with some kind of support
system have a better chance of
continuing exercise. You need someone who will
also hold you accountable for your exercise. Working with someone like a
personal trainer, a coach or a mentor will give you the support you need and
you can work together to identify barriers to keeping your commitment and
strategies to overcome these obstacles. Most people need far more
support, follow up and accountability than they think to start and maintain an
Results from exercise, building
motivation and consistency will take time to show up.
Fitness is not just about reaching
a destination, it is a journey where you will learn much about yourself and
grow from your experiences. Keep your short term goals in mind, and enjoy the
journey to reaching your ultimate goals.
Dated 30 January 2014