One way to stay motivated is to constantly remind
yourself that a worth-while pay-off lies ahead; a new, healthy,
strong you is emerging. Effective, consistent exercise will not
only improve your overall health and fitness, but will also improve
your appearance, energy level, and social interactions. Also,
look forward to the many psychological benefits as well: confidence,
self-esteem, and relief from depression, anxiety and stress.
If you are serious about your health and well-being,
you will take action and begin an exercise program, and you will
benefit in all these ways. Once you see the results, you will
become even more motivated. Action creates motivation!
Set Goals
Goal-setting is another great way of staying motivated.
Goals focus your workout program and clarify what you are trying
to achieve. As you attain each goal, you gain encouragement and
further motivation. Here is how to achieve the goals you set and
obtain the results you deserve.
1. Make sure your goals are measurable: A vague
goal, such as "I want to be fit," gives you nothing to shoot for.
Decide when and what you are going to achieve, such as "I want
to lose 2 percent of my body fat by August 1st."
2. Be realistic: Make sure your goals are attainable.
If you set your expectations too high, you will get frustrated
and will be more likely to quit. Make sure, however, that your
goals are not too easy; they should be challenging. When you achieve
a challenging goal, your pride and satisfaction will create more
motivation.
3. Set short-term goals as stepping stones to your
"ultimate" (long-term) goals: If your long-term goal is to bench
press 200 pounds in one year, then set short-term weekly or monthly
goals of the weight you will need to bench press to achieve your
long term goal--develop a plan. It is a lot easier to accomplish
a goal one day or week at a time, such as increasing 2.5 or 5
pounds a week, than it is to think that you need to increase your
bench press by 50 pounds.
Make It Fun
Another way of assuring that you stay motivated
is to make exercise fun. If you perceive your workout as a chore,
you more than likely will not stick with it. Here are some techniques
for making your workout something to look forward to.
1. Add Variety:
If your weightlifting is getting tedious and boring,
change one of these factors:
*Vary how often you do an exercise and the number of sets and
reps you do.
* Find an alternate exercise; for example, if you always do the
bench press using a barbell, try doing it with dumbbells or on
a machine.
* Change the order of the exercises you do for each muscle group
and the muscle groups themselves.
2. Include Friends and Family:
Training with a workout partner not only makes your
training session more fun, safe, and intense, but will also increase
the likelihood of your showing up at the gym. Make sure you pick
a partner whose goals and interests are similar to yours and who
is willing to spot you correctly and motivate you to do your best.
3. Fight Discouragement:
If once in a long while you blow off a workout because
you choose to go out with friends, just accept and enjoy your
choice--do not feel guilty. Otherwise, the sense of failure can
make it harder to get yourself back on track. Focus on how much
progress you have made so far, not on how far you have to go.
4. Expect and Prepare for Plateaus:
If you feel you have reached a plateau and/or are
bored, do not give up--this is a natural part of working out.
Make sure to vary the exercises, sets, repetitions and order of
your workout--continually search for new ways of making your routine
fun and exciting.
5. Schedule your Workout:
If you always exercise on the same days at the same
time, your routine will become a fixture in your life, not a whim.
Not going to the gym will feel unnatural. Including exercise into
your busy schedule will be an adjustment, and staying motivated
will be equally challenging. Change is difficult for many people.
However, if you have the willingness to work through the initial
emotional discomfort as you move step by step through a safe and
effective program, you will find the confidence, commitment and
determination that will ease the way.
When you begin achieving great results, the excitement and fun
you experience will make the change well worth the effort. Action
creates motivation! Good luck: I hope you enjoy all the wonderful
benefits of a healthy, active lifestyle.
