Feeling unmotivated to work out today? Trust me, you’re not alone. We all come up with countless excuses to skip workouts or never start a fitness program at all. But let’s ditch those excuses and take charge – DIY style!
Start by closing your eyes and imagining the person you want to be a year from now. What’s stopping you from getting there? Common obstacles might include fear, low self-confidence, lack of willpower, no knowledge about nutrition or fitness, or even not being able to afford a gym membership. Whatever your reasons, toss them aside. I want to help you remove all these barriers and start your journey to a healthier you.
First, let’s take some pre-workout measurements and pictures. This might feel silly, but trust me, they’re essential for keeping you motivated when you hit a plateau. Take a selfie from the front and side so you can see your starting point. As you progress and start feeling fitter, look back at these pictures (waiting at least a month for noticeable changes). This simple practice can provide an immediate boost to keep up with your regimen or nutrition plan.
Another great way to stay motivated is to perform some self-assessment fitness tests. For example, see how many push-ups or sit-ups you can do correctly in one minute. These benchmarks, much like your selfies, will be easy to refer back to and measure your progress. A thorough article on other fitness tests will be coming soon!
Science tells us that a multifaceted approach to exercise motivation is the most effective. So, after your initial fitness tests and photos, start small, especially if you’re new to working out. Jumping into a heavy, 5-7 days a week regimen with intense resistance training and hours of cardio isn’t a good idea. You’ll end up extremely sore, risk injury, and could burn out quickly if results don’t match your expectations in the first week.
Instead, begin with resistance training 3-4 times a week and 20-30 minutes of cardio 2-3 times a week. If you’re really out of shape, start with daily 30-minute walks and build up from there or try HIIT sessions. This approach will help you ease into a routine and learn as you go, either on your own or with a personal trainer. As you build strength and conditioning, you can gradually increase the length, intensity, and variety of your workouts.
Once you’re in the groove of working out several times a week and feeling good, how do you stay motivated? Regularly look back at your selfies, fitness test scores, and weight loss progress.
But if you find you still need more motivation, having someone hold you accountable is incredibly effective. This person doesn’t have to be a personal trainer (although that helps); it could be your spouse or a trusted friend. They can check in with you weekly to see if you’re staying on track or even work out with you. A fitness partner is great for motivation because you don’t want to let them down.
Of course, there can be scheduling conflicts or fitness level differences when working with a partner. Lastly, another motivator can be pre-workout supplements, but that’s a topic for another day.
Think of starting and following through with a fitness program as similar to creating a business plan. By implementing several small tactics to keep you going, you stay motivated and continue to achieve your fitness goals. So get out there and be active!