You want a healthy lifestyle. You want to get fit. Me too.
You make a new year’s resolution. You give up in a fortnight.
You are here because you lack motivation. I have experienced the same thing before.
We always tend to procrastinate to workout. We don’t even bother to change into our workout clothes. We’re so LAZY.
I feel you. I am just the same.
But now it’s time to change. To have a better lifestyle. To have a nice-looking and healthy body.
You just need the motivation to get started.
7 ways to get motivated:
1. Find partner/friends.
This is one of the effective ways to get motivated. No matter if it’s your partner or friends, it will definitely work. Exercise alone must be really boring right?
By having a partner with you, you won’t feel that exercising is boring (or at least less boring). Jogging with your partner is better than jogging alone, right?
Don’t have a girlfriend/boyfriend? It’s okay. You still have friends. Invite your friends to exercise together. It can be jogging, playing basketball on the court or even going to the gym together (just make sure you get on that treadmill!).
Benefits of exercising with partner/friends:
- You can chit-chat. Boredom solved. (Do remember why you are there in the first place though)
- You have someone motivate you whenever you stop. (Hey! Don’t you dare give up on me!)
- Develop a better relationship. (I’m with you till…*pant* the end *pant* bruh!!)
- Free coach. (Who doesn’t like free stuff?)
- You feel more comfortable. (Well, at least you’re not suffering alone, right?)
You can also form a local community to exercise. For example, invite your friends over to form a cycling community in your region. You can plan activities every week with the community members, e.g cycling in a fixed route once a week. It will be really interesting as you will meet people with the same interest with you. Plus, you get fit in the process.
2. Attend a class.
This is what I’m applying to stay motivated. Attend a class. It can be a yoga class or a fitness class. It can also be a sport. It can be football, basketball, rugby or tennis. Choose any sports that you prefer. I, myself attend martial art classes. The class has 2 training sessions every week, one hour per section.
How can attend a class motivates you? You pay for the fees. You pay for the lessons. Hence, you will definitely attend the class every time (unless you’re rich). I know people who say “I paid for the cable, so it would be a waste not to watch TV all night long!”. Same concept right? Meanwhile, you don’t have to plan the schedule. No planning is needed, so you not only save yourself tons of time, you also prevent yourself from having a reason to slack. You just have to follow the timetable of your lessons. It makes life easier for people who hate to plan.
Furthermore, attending a class is truly beneficial. You will have a coach who will monitor your progress, to push you, motivate you. At the same time, you learn new skills and meet more people. You experience different things in your life.
3. Imagine a fitter you.
Everyone wants to look hot. You want to look like those hot celebrities. You crave for nice-looking body. You want to be the center of attention, right? Or at least have that special someone notice you *wink*. Imagine now. A slimmer you. A fitter you.
Imagine that you have the body of those hot models. Let the image in your mind motivate you to work out.
- Everyone is praising you on how great you look.
- Everyone is admiring your body (them abs and biceps man!).
- Look nice in any outfit, whether casual or formal.
- Being confident.
- No worries anymore while on the beach. (never mind the beer belly, here, have some abs)
Having a fit body is really beneficial. You become more confident. You can handle any outfit.
4. Set a goal.
“What? Set a goal again? I don’t have time for that.”
“Ain’t nobody got time for that!”
I know it’s troublesome. But…
A goal is why you started in the first place. A goal is the reason you exercise. Setting a goal is extremely simple… and CRUCIAL.
Ask yourself one simple question. Why? Why do you want to work out? To have a healthy lifestyle? That’s your goal. It’s just that simple.
Of course, that’s a general one. You set a more detailed goal. Like this:
- To go to the gym 3 times per week.
- To jog in the morning every day.
Or Like this:
- To have Apollo’s Belt (or the Abercrombie V).
- To have a muscular body.
Or even like this:
- To be able to do 40 push-ups non-stop.
- To be able to do 40 burpees in a roll.
- To be able to bench 1.5 times of your body weight.
Break your goal into a more detailed version. Break in into smaller pieces. By doing this, it allows you to focus more easily. Make a list of so-called “mini-goal”. Why?
It is easier to achieve and measure these goals. You can measure how many push-ups you can do. Right? Imagine, you achieve your “mini-goal”: to be able to do 40 push up without stopping. You cross that goal off the list. Now, you feel great. You have a sense of achievement. You are motivated by achieving the mini-goal. Let this continue and exercising will soon become a habit.
The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and starting on the first one.”
It is important to have small goals. Even achieving a small goal feels great. These small little goals are what motivate you until you achieve your final goals.
5. Reward yourself.
It is an extrinsic motivation. You reward yourself with something you like. It may be:
- A cup of smoothie (Wait… make sure it’s a healthy one. Grab this cool smoothie recipes).
- An episode of Game of Throne (Masochist notion, I feel you) .
- A bag that you crave for (Oh mi gawd, Birkins!!).
- A cheesecake (You know what, just try something that won’t make you regain the calories you just lost).
You can also reward yourself in an interesting way like this:
Whenever you hit a “sub-goal”/goal, put $10 in a jar/box. When it hits a certain amount, you spend it to treat yourself. You can either buy a shoe that you crave for or treat yourself to a nice dinner.
It can be in the opposite way. Instead of saving $10 in a box when you achieve a goal, punish yourself $10 every time you can’t achieve the goal in a given time. If enjoyment can’t persuade you to exercise, a hole in your pocket will.
But where will we spend the money on? Dinner? No. That money goes to a charity when it hits a certain amount. Don’t like this idea? Okay, treat your friends to dinner with that money. It can be in any other ways. It can be giving it to your spouse or your parents, as long as not spending it on yourself. Though the look of joy on their faces might not make this a convincing enough punishment *wink*.
6. Motivational videos/quotes.
Watching a motivational workout video would be great. The scene, the sound, will definitely heat you up. Most motivational videos are between 4-6 minutes. It won’t take much of your time.
“What 4-6 minutes? I don’t have time for that man.”
If you’re extremely busy, then note down these motivational quotes:
“Motivation is what get you started, Habit is what keeps you going.”
“An hour workout is 4% of your day. No Excuses.”
“The secret of getting ahead is getting started.”
“It takes a minimum of 21 days to form a habit. Why not you start today?”
Read it every time you feel that you lack motivation. Read it whenever you feel lazy to exercise.
This won’t take much of your time. I promise!
Find out motivational stories related to work out around your circle of acquaintances. Listen to their stories. How do they stay motivated? How did they form their admirable habits? How did they make it? It is not necessary for to be related to workout; it can be related to their career, or anything else for that matter, as long as it is motivational.
Do you have a friend who was previously overweight and now looks fit? Ask him/her how he/she did it. Have him/her share his/her story with you. If they can make it, why can’t you?
It’s more convincing to listen to the stories around you than listening to a stranger’s stories. You are more likely to believe and be convinced about the fact that nothing is impossible.
Can’t find any of them in your circle? Google it. Find some successful stories. If you’re lazy to search for them, here are some (mostly about women):
- About Weight Loss Success Stories from Fitness Magazine.
- Another 10 Inspiring Success Stories from Oxygen Women Fitness.
- My previous post on Motivational Stories.
These are not the only ways to motivate yourself to exercise. You can also check out this article from Zen Habit,written by Leo Babauta. He briefly describe 31 ways to motivate yourself to exercise. Some of the points here are originate from that article, with more detailed explanation on how can you applied it in your life.
Now, you know what will motivate you to exercise. But, without taking any further action, it’s all useless. Nothing will change unless you take the first step.
“Wow, there are 7, which one should I start with?”
I would suggest you try 3-4 and figure out what work best for you. Try this:
- Find partner/friends.
- Set a goal.
- Reward yourself.
- Watching motivational videos/quotes in the meanwhile to stay motivated.
By combining these together, you will achieve a better outcome. And the same thing again, reading this doesn’t change anything unless you take actions. So, what are you waiting for? Get up now and go for a walk.
AN HOUR OF WORKOUT IS JUST 4% OF YOUR DAY. NO EXCUSES.
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