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Home
page > Articles > How
to Stay Motivated to Work Out
How to Stay
Motivated to Work Out
By Chad Tackett
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.
- 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."
- 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.
- 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.
- ind 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.
Contributing editor to LauraLewis.com,
writer Chad
Tackett is the President of Global
Health and Fitness (GHF),
has degrees in Exercise and Heath Science
and Nutrition, is a Certified Personal
Trainer, and is a regular guest lecturer
to both professional and lay audiences
on the principles of effective exercise
and good nutrition. |
