Staying
Motivated
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.
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