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.
This article was provided by
GHF.
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