Keeping regular workout motivation is hard. Here’s my latest video on what to do about it (it’s only 4 minutes, so give it a view!):
Most of us can’t seem to work out daily. We look on the internet for workout motivation. We keep searching for the right exercise gear, clothing, and right workout program. Sometimes, when we hate ourselves enough, we decide that we have to change. We even start exercising and it goes on for a while, but then we fail. What’s going on here? Why can’t we do something that we know is good for us! Let’s find out.
Oh, by the way, you can check references to every single claim I’m about to make in the video description on YouTube. Let’s look at 3 reasons why we can’t stick to a workout program and what we can do about it.
First of all, we treat exercise as something that’s done only in the gym. Or when we have the proper workout clothes on. Or if it’s done in the morning. If we miss the first few minutes of class at the gym, or we have to leave early, we say that it doesn’t count. We say it only counts if we’re completely drenched in sweat, and are pushing our bodies to their limit. But the science says that any and all physical activity counts. When you take the stairs, it counts. When we park far away in the parking lot, it counts. A good rule is to stick with what’s called the ventilatory threshold–the point at which it is hard to hold a conversation with someone. Research says that at that rate, we feel good about ourselves and want to keep exercising. And when we start liking exercising, we don’t need workout motivation to keep doing it.
Secondly, most of us treat exercise as a chore or punishment. It’s something that we “have” to do, “should” do. We’ve heard the scientists, or our own doctor has told us that we need to workout. And that’s exactly why we can’t get ourselves to exercise. When you workout to reduce your cholesterol, or to be “healthy”, you won’t feel motivated to work-out. When we “should” all over ourselves by telling us that we have to do this, we must do this, we create resistance. Our minds immediately say “oh yeah? you can’t make me exercise!” The solution? We are much more likely to do things that we decide to do for ourselves. This is called Self-Determination Theory. Stop making exercise into a punishment and find a reason to enjoy it. We’ll get into the best reasons to workout in just a moment. Before that, let’s look at…
Thirdly, the reason we fail at exercising daily is because we make it about losing weight. We don’t know how we will look like in 6 months, 12 months. And so, we give up when we don’t see any changes quickly enough. That’s the danger of making weight loss or looking good into your motivator. We don’t know when it’s going to happen. Instead, the research shows that people who make exercise and physical activity into something that makes them feel better right then and there, they stick with it.
It’s having more energy, it’s feeling better about the day, feeling more in control. Find a reason that you yourself decide, not a reason that someone else gives you.
Even if weight loss/looking good is your second or third reason to work out, you will still be less likely to workout. You dilute the energy of your goals by having too many reasons to move. Make it about making your day better and you’ll stick with it. In conclusion, remember 3 things:
- Exercise doesn’t happen only in the gym or in gym clothes. Find ways to move everywhere you go.
- Stop “shoulding” on yourself. Find a reason to exercise for a reason you enjoy – making your day better, feeling more energized, jamming to music, being in nature, or being with your friends.
- Stop making it about weight loss or looking good. That will definitely happen, but move to enjoy life now, not in the future.
In short, find ways to move throughout the day, and do it in a way that you enjoy and improves your day right now. Getting started with an exercise habit will change your inner identity so that if you do want to hit the gym and push yourself hard, you can one day.
If you make working out into a gift for ourselves to improve our day, you won’t need motivation to do it everyday. How can you do that today?
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