Motivation To Exercise

Motivation To Exercise

Is the flesh weak? You “want” to exercise, you know it’s “good” for you but actually getting up and going to the gym or out running or even getting on your home exercise bike just never happens?

Here are some tips to help motivate you to exercise.

Figure Out Your Reason

1. Remember all those times you tried stylish clothes on and they didn’t fit because of the extra weight? Maybe you’re thinking about the time you wanted to wear shorts but when you looked in the mirror, you took them off again? It’s not always about discipline, sometimes it’s about remembering why you started in the first place. Ask yourself if you really want to start all over again because you couldn’t be bothered.

2. When you DO workout, write down in your journal how you felt afterwards. Write it in large letters or draw something that symbolizes that great feeling. Make a copy of your journal entry and leave it beside your bed so you can read or see how great you felt last time. You will know that you will feel the same amazing feeling again this time!

Face Your Fears

Make It Easy

It’s easy to be motivated the night before. You go to bed, excited by the thought of the new gym class the next morning, until the alarm goes off, it’s still dark or it’s cold and your warm bed hugs you closely, making it difficult to roll out and get going. If that’s you, try these:

4. Put out your workout clothes before you go to bed, so they are the only things you can find when you get up. Once you have your workout clothes on, you WILL feel like working out.

5. Put the alarm clock out of reach so you can’t turn it off without getting out of bed.

6. Arrange to meet someone at the gym that you won’t want to let down.

Find A Motivational Quote That Speaks To You

7. It is not the mountain we conquer but ourselves (Sir Edmund Hillary – first to climb Everest)

8. Whether you think you can; or you think you can’t, you’re right. (Henry Ford – car manufacturer)

9. Nervousness wakes a person up and makes him alive and alert and heightens the thrill of a new and doubtful experience. Make it a point to do something every day that you don’t want to do. (Mark Twain – author)

Make It A Way Of Life

10. Fitness and weight loss are both journeys of many small steps. Like the snail that climbed out of the well, you may glide up 3 steps a night and slide back 2 steps the next day but eventually, you will reach your goal if you just keep going.

11. Put it on your calendar. Schedule it, make it red, so it can’t be overwritten other than by an emergency. Very little is an emergency. When it is a real emergency, you will know. When exercise or weight loss is important to you it deserves as much scheduling as your next meeting with the boss or your workers.

12. Try a little friendly competition. It might just be overtaking or keeping up with someone walking along the same trail path as you or walking on the next treadmill. They don’t need to know they are your competition, use it to boost your own performance, even a little.

13. Use music. The right music can get you going, keep you going and even help you reach heights you never thought to without it.

14. Make it a habit. Make setting out your workout clothes or your gym bag the previous night a habit. One habit leads to the next, in a series of small steps. Setting out your workout clothes, then reaching for them the next morning, or just being able to lift your bag helps to move you along to the next part of the habit – getting out there and doing it.

15. Find an app for your smartphone with a short workout, 5 or 7 or 10 minutes that you can do in your bedroom before you even leave the house.

16. If you suffer from depression, exercise can be very helpful but depression doesn’t make it easy to get out there and get the exercise you need. Develop a routine or ritual of tiny steps that you can turn into habits that will make the rest of the day easier, such as an easy workout you can do in your PJs.

17. Personalize your gym equipment. If you have your own stationary cycle or treadmill, give it a name. Think of it as someone you enjoy seeing. Many people name their cars, you can do the same for your favorite equipment. You can decorate the one at home but even in the gym, maybe you have a piece of equipment you enjoy using or a preferred cycle or treadmill in the bank of equipment. Give it a name. Tell yourself you’re going to see “Daisy” or “Fred” and if it’s a bank of equipment, choose another name for an alternative in case someone else has beaten you to using “Fred” or “Daisy”.

Make It Different

18. Choose different workouts, to keep you interested and to keep your muscles guessing. Doing the same workout all the time won’t challenge you physically or mentally.

19. If you normally run, try a bike ride or a swim. Try some body-weight training. Find a friend to play tennis or basketball or go dancing with.

20. Find a workout on Youtube and follow along, or get some DVDs to play at home.

21. Enter a race or competition or go on a charity walk or fun run. Make it something a little harder than you normally do and challenge yourself to improve your time.

It’s Not Always Easy

When I went to a local fitness class, it was easy. I just had to get there and the instructor made me work! I usually worked harder than I knew I was capable of. If getting to the gym or going on a solo run is too hard, pay for a class ahead of time, you may find that’s enough to get you going!

Don’t be too hard on yourself if you miss the occasional class or routine. Life happens and sometimes a rest is more beneficial. But if it’s more than the occasional workout that you’re missing, check out your motivation and your timetable and find something you will want to keep doing and schedule your time there.

Fitness Tips That Will Help You Stay Fit For Life!

Fitness Tips To Stay Fit For Life

There are many programs and pills available for you to take, and they all promise to increase your fitness, but many are misleading and dangerous. Know the facts before attempting to get fit. The tips here can help you get in shape without the need for “easy monthly payments” on a “miracle pill.”

A good tip for proper maintenance is to sign up with a club or some other gym that requires upfront payment. Paying in advance may guilt you into going more often. This is only recommended if you are having a hard time convincing yourself to go, and should be only used as a last resort.

Keep moving even when you are watching tv. As soon as a commercial comes on, walk around the room or get some work done. Small weight-training exercises can be done, even as you sit on the couch. For instance, you can use a bottle of water as a hand weight. There is always another opportunity to get some more exercise in. Sitting for too long is now known to take years off your life. It is important to get up and move around every 30 minutes or so.


Improving Performance

A basic workout to build muscles is to lift heavier weights but complete fewer reps. First, pick a muscle group, like your pectoral muscles. To warm up, do a set using weights you can lift easily. Doing 15 to 20 reps of your warm-up weight is ideal. For your second set, you should select a heavier weight where you do about 6 to 8 reps. Add about five more pounds and repeat.

Maintain a journal so that you can record everything throughout the day. Record your workouts and make sure to add in the extra exercise you do throughout the day. You can tell how far you have walked in a day if you use a pedometer through the day. Writing down your progress helps you to accomplish all of your goals.

Are you having problems with chin-ups? Thinking about them in another way can make a difference. Think of yourself pulling your elbows downward instead of lifting yourself up. This mind trick makes chin-ups a little easier and will allow you to complete more. If you can’t even do one, there is a machine that helps you get started. Use that to reduce the amount you have to lift and then gradually reduce the amount of help as you get stronger.

Training like Kenyan runners can help you increase not only your speed, but also your endurance. The typical Kenyan runner paces very slowly for the first part of the run, about one third. The further you run, the faster pace you want to go. In the second third, you must run at what is a normal pace for you. Then, as you approach the last leg of your run, you should reach your fastest pace. If you practice this you will build the amount of distance and speed.

Exert previously worked-out muscles lightly. You can do this easily by slightly working out your tired muscles with a much weaker effort.

When cycling, slow and steady wins the race. The more and faster you decide to pedal, the more you workout. Keep a good, simple pace, and you will raise your endurance and not feel so tired. When you pedal at a pace that is steady and brisk, you will feel the pull and are more apt to realize if you are causing injury.

If you are aiming to become a better putter you should aim to hit the hole 17 inches past it. That area does not have footprints. Without footprints, the grass will have a much thicker consistency and slow the ball down as it approaches.

Lat pulldowns and pullups should not be done with your thumb wrapped around the bar. Instead of wrapping your thumb you can just place it next to your index finger which will alleviate the pressure on your arms and instead focus the attention on your back muscles. Doing so is awkward at first, but targets the correct muscles.

Always avoid any questionable or even dangerous methods when you are seeking fitness. Finding your own fit body requires more than just burning off a few extra pounds. Apply what you’ve learned here, and be on your way to a fitter you today. This advice can guide you in the proper direction; you just have to follow it.

Reach The Fitness Goals You Set With This Help

Reach Fitness Goals

Let’s start by saying that maintaining a fitness routine isn’t that simple and sometimes isn’t that enjoyable. However, it is a necessity that should not be avoided if one wants a healthy and happy life. The good news is, fitness is not out of reach and need not be considered drudgery. A little bit of time and some dedication is all that you need to get into shape. It just may be enjoyable.

Fitness is something lots of people want, they life weights at home or the gym in their quest for better fitness. Though to really see results, all you need are some simple push ups, pull ups, handstand push ups, bridges, leg raises, and squats.

The best fitness routines target your problem areas and allow you plenty of flexibility. Are there any classes in your area? Research the possibilities.

Count the calories you consume to help you stay fit. Knowing exactly how much you eat each day is important, because it helps you monitor whether you are likely to gain or lose weight. Your fitness program will get really productive if you limit your calorie intake to your maintenance level and increase your calorie usage by working out.

Consider creating a workout schedule if you see yourself consistently missing days where you should be exercising. Write down the days on which you will be exercising during the week, and make it a priority to commit to your schedule. If you skip an exercise session, clear time on your schedule for a make-up workout.


You should aim for a bicycling speed between 80-110 rpm. Keeping your rpm in this range, you can ride farther and faster with less strain to your knees and fatigue. By counting how many times your leg comes to the top in 10 seconds, then multiplying that number by 6, you can determine your pace. It should be around 80 to 110 times.

When you are doing repetitious exercises that require you to count how many you're doing, start at the number you want to achieve and count backwards. Counting down lets you keep track of how many reps are left, and it can be more motivating than counting the other direction.

It is wise to wipe off any equipment at the gym you are planning to use. You want to be conscious that other people leave germs behind on gym equipment. Your goal for going to the gym was to get in shape, not get sick.

Over a length of time, running is one of the best, as well as detrimental, exercises. To keep the damaging part at bay, try cutting your running frequency every six weeks, for one week, to about half of your usual mileage. When you reduce the number of miles you run, you provide your body with an opportunity to recuperate, making it less susceptible to stress injuries.

Weight LossIf you want to shed pounds, make your exercise routine more dense. If you do more exercises in a shorter period of time, you will see improved weight loss. You can make exercises more dense by having shorter breaks between intervals in your sets. Getting rid of these intervals altogether is a possibility too. This can boost your weight loss efforts.

While working out, a great tip is to stretch the muscles you just worked out between sets. When stretching, do so for twenty to thirty seconds. Studies indicate that strength for men can be increased by around 20 percent, if stretching occurs between sets. In addition, stretching also reduces the chance of injury.

So, in short, exercise is not always fun and easy, but it can be if you approach it with the right attitude each and every day. You do not need to hurry to reach the finish line, and you do not need to do it all alone. The next step is to decide you are going to get started with your fitness program!