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.
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!
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.
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.
Add Variety: If your weightlifting is getting tedious and boring, change one of
Vary how often you do an exercise and the number of sets and reps you do.
(b) 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.
the order of the exercises you do for each muscle group and the muscle groups
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.
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.
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.
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
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.
article was provide by Chad Tackett, President ofGlobal Health and Fitness. Please
visit his site at www.global-fitness.com
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