If - deep-down - you really don’t want to exercise, then don’t bother reading further. You will need to get to the bottom of those feelings before moving on. Ambivalence and double-mindedness will only lead to a constant cycle of disappointment. But - if you want to reap the many mental and physical benefits of exercise — then read on.
1. Know Thyself - Time of
Day
What’s the point in aiming for fasted cardio (i.e. workouts before
breakfast) when you are not a morning person? You might start with the
best intentions - but it will probably not last. You must find the time
that works best for you.
2. Know Thyself - Comfort
Zone
When I exercise I sweat. Sometimes profusely. That may seem gross to
some - and to be honest when I caught some people staring at my red
sweating face - I was embarrassed. I’ve realized that public gym
workouts are not always for me. I have a basic setup at home that I use
instead. If going to the gym - aim for known quiet periods.
3. Boredom Busters
I feel bored just looking at the rows of poker-faced people sitting on
their stationery bikes. I cannot do this. It bores me to tears. The
personal trainer might prescribe 45 minutes of steady-state cardio -
but it is most definitely not the only way. Personal Trainers for the
most part are enthusiastic and helpful people — but many seem to be
stuck “in a box” when it comes to innovation. If you bore easily (like
me) - then mix it up. The feeling of doing something new or different
gets me interested again.
4. Structure and Planning
We have become a very time-poor people. Consequently if we want to
accomplish anything we will need to plan it. Don’t say “I’m going to
exercise this week”. Say “I’m going to exercise at 4.30pm on Wednesday
for 30 minutes - and write it down. It might sound a bit obsessive but
every Sunday I plan my whole week - what I aim to do at work, when I
will exercise, etc. Without a structure things turn to chaos and I end
the week feeling out-of-control and frustrated.
5. Surround yourself with
like-minded people
It’s tough enough to motivate yourself without having a bunch of couch
potatoes pouring scorn on your intentions. Spend time with the right
people (on-line or in the real world) and you’ll find the motivation
starts to come.
6. Focus on the feeling
after the session
There’s nothing better than blobbing out after a good exercise session.
The feeling of satisfaction is something to be savored. Then there are
the post-workout endorphins… and the good nights sleep…
7. Stop thinking: All or
Nothing
“If I can’t do this workout properly - then there is no point in
working out”. I used to think like this. Now I think that even a 5
minute walk is better than 5 minutes on the couch. Even 10 minutes of
light weights is better than nothing. This is especially important when
exercising after a period of sickness. You feel like you took one step
forward but fell 3 steps backward. Go easy on yourself. Don’t give up.
Something is better than nothing.
8. What are your priorities?
When taking time to plan your week you will be forced to address
priorities. If you are working 16 hours a day and (understandably) have
no time for exercise - then you need to sit right back and take a long
hard look at what you truly want out of life.
9. Remove the word “quit”
from your mental vocabulary
Having goals is great. Lose x pounds of fat. Gain x pounds of muscle.
Increased fitness. However there is something even deeper at play. If
we lead sedentary lives then exercise simply must become a part of
life. Period. Our bodies are made to be worked.
If I said to you “you must exercise for the rest of your life” — how does that make you feel? Examine the feeling. If it feels like a prison sentence then perhaps you need to do some serious rewiring of your inner monologue. Imagine feeling vital, strong, and energized - into your 40s, 50s, 60s, 70s, 80s — wouldn’t that be a good feeling?
10. It’s not just about
looks
The skinny girl down the street might look good to you — but her size
is no indication of her health or strength. She may have unseen
visceral fat (see normal-weight obese) or, sadly, could be inviting
osteoporosis to come early.
Exercise is just as much about a healthy body as it is about looking good. My wife has reversed a number of health issues with the assistance of exercise. She is not model-thin - but rather - exudes strength and life. Having a strong and useful body often goes hand in hand with emotional self-empowerment.
