One of the main reasons people quit their exercise program is a loss of motivation. Maybe you’re not seeing the results you wanted. Maybe you’re getting tired of the same old routine. Maybe you’re just getting back into exercise and you’re not sure what to do to lose weight or build muscle. If you need some motivation to keep going here are seven tips that will help you stay on track.
1. Have a Goal – When you have a lot of weight to lose, you can get discouraged easy when you don’t see results happening fast enough. In my morning boot camp in North Las Vegas, I tell clients to expect to take six months to a year to lose 50 pounds. You didn’t put the weight on overnight and you can’t expect to lose it that fast either. Get your mind off the weight and instead set a goal to do 4 or 5 workouts per week. If you meet your goal each week the weight will come off over the months ahead.
2. Make it Fun – You’ll never meet your fitness goals if you’re forcing yourself to do something you hate. Several weeks ago, I took some boot camp clients to an indoor rock climbing wall. Everyone had fun trying a new, challenging activity. Try to add something you enjoy to your workout schedule, whether it’s a weekly volleyball game, a bike ride or a yoga class. The variety will keep you interested in working out.
3. Be Consistent – You may have heard that it takes 21 days to form a habit. Some research shows that it may take as many as 66 days until something becomes automatic in your life. If you want to make exercise a habit instead of a chore, you have to schedule it in your life. When it becomes something automatic that is part of your daily life, like brushing your teeth, it’s easier to stay motivated to continue.
4. Write it Down – People who have the most success writing keep track of what they eat and how much they exercise. In my boot camp, I give everyone a food journal where they can write down what they eat every day and I go over the results every morning to keep everyone headed in the right direction and offer tips. It also helps you see the progress you are making when you can look back on it.
5. Get a Support Team – All successful people achieve greatness, but having a positive team around them. You need to surround yourself with like-minded people. In my boot camp members automatically have a group interested in reaching the same goals as them. If you’re not in a group fitness program like boot camp, find friends, neighbors or relatives who will help you meet your fitness goals.
6. Reward Yourself – Sometimes you need to give yourself some props for all the hard work you’re doing. Buy yourself a new pair of running shoes. I have one client who buys new workout clothes to stay every time she reaches a mini goal. Or maybe you treat yourself to a reward meal when you reach a weight-loss goal or attendance goal for a month. Whatever your reward, it will keep you motivated to keep working toward your goal.
7. Plan to Succeed – During World War II, Winston Churchill said, “He who fails to plan is planning to fail.” Each of us have slip ups. One way to prevent overeating, going to boot camp workouts or even achieving your big goals is to plan ahead. Make a grocery list with the healthy foods you need each week. Plan meals that are healthy. Set your alarm to get up in time for boot camp. And when you do decide to have a reward meal, plan it so you don’t go overboard.
With all of these tips, you should be motivated to stay on track and meet your health and fitness goals.
Tony Wood is a personal trainer who has been helping North Las Vegas exercise clients challenge themselves and reach their goals throughout the past decade. Tony has helped hundreds of clients to get lean and toned through his Workout Quest and boot camp programs. Learn more by visiting http://workoutquest.com/north-las-vegas-boot-camp/