If I work out with losing weight in mind, I get annoyed and want to quit.
Once I started working out with goals you can see on a daily basis (add one more minute to your run or increase what weight you're lifting, etc), then it became a fun, challenging hobby to see how much I could do.
Side note: There are like 300 posts floating around right now about the motivation to exercise, and I wish wish wish I could sort of go halfsies with someone-I would work out all day long every day if I could. I love it, it's my absolutely favorite part of every day. Getting my eating where it needs to be, though, is a totally different story-thus my 4 month "plateau"/not really doing it right and therefore not losing weight. Bleh. :p
Like many others I have this same problem. And there are some days when I know it's just not going to happen (sick, exhausted, etc.) and those "days off" are what turn into a week off, into a month off, and a weight gain!
SO - what I just started doing is setting up a weekly minimum of cardio minutes, strength minutes, crunches, and pushups. And I have from Monday morning to Sunday evening to get it all done. Period.
So if Monday and Tuesday I am sick, I kick ass Wednesday - Sunday. If I know I'm going to be exhausted all week, I'll plan out some big time events for the weekend. If all goes well, maybe I'll split it all evenly over 5 or 6 days. I understand the importance of resting muscles though - make sure you let your body heal.
I need the flexibility, and I need to know I can just say "No" to a certain day or two, and that it will still be okay. No falling off the bandwagon anymore for me.
I'm not sure if this will be a permanent plan but it's a good jump start plan for me and I'm excited about it!
Best of luck to everyone!
Fitness Minutes: (50)
996 1/25/11 9:23 P
Try a variety of exercises. You need to find the right exercises for yourself. Work your way into those, then as you feel more in shape you'll gravitate to doing other things, too. If you're social, go to a gym. This might be most effective with a workout buddy. If you'd rather not be with a pack, or you can't stand the music, get outdoors (or at least rapid mall-walking in the winter) or get yourself a treadmill or some inexpensive weights for your home.
Start slow -- ten minutes at a time at first. Or, park way way across the parking lot at the grocery or whatever. Increase the times you take the stairs (up) at work, rather than the elevator.
Note that as you get over the "hump" it will get easier. And when you see results you nearly certainly have less resistance to adding in more.
Fitness Minutes: (91,248)
1,851 1/25/11 9:04 P
sometimes I don't. I just start with 10 minutes and then if I feel like more I do more.
I can say that I really hated going in the beginning. I had to look at it like a job and forced myself to get up at 4:30am and be at the gym by 5am. Once I started to see results and started really liking my efforts, it was like I can't wait to get to the gym and push myself even further.
My mantra always is: the part is tying your shoes. That helps me get started. And then if I'm still not feeling motivated I tell myself that a little is okay, and I don't have to do much to count. By the time I start I'm almost always motivated to do an entire workout anyway :)
There are lots of good tips in this discussion. In December, I started around the same weight as you are and I didn't notice any changes until I dropped about 10 pounds. So don't give up yet.
I agree that you have to be committed to your goal and focus on it. If you don't have a clear goal, then you need to set one. This is probably the most important step for success in any weight loss program.
Also, mark your workouts in your appointment book or calendar. Or tell someone your workout schedule. That way it'll be harder to avoid them.
Make a rule that you can't skip a workout without rescheduling it. For example, my workout schedule allows me to workout on either Monday or Friday mornings (with other workouts throughout the week). If I skip Monday (because it's hard enough to get going on Mondays), then I have to make up the exercise on Friday morning. No excuses.
And change into your workout clothes before you leave work. You'll be less likely to drive straight home instead of hitting the gym. Since I work out in the mornings, I change into my workout clothes right after I get out of bed. It's a great reminder that yes, I do have to workout today, even if I don't want to.
Fitness Minutes: (6,879)
35 1/25/11 8:25 P
As a busy mother and full time teacher, I see exercise as my "alone" time, my de-stressing time, plus a time to better myself. When you see results, you will learn to look forward to it!
Fitness Minutes: (1,009)
437 1/25/11 8:20 P
Reading the message boards helps me. I really don't feel like working out now, but reading everyone's suggestions helps me to get off my duff. I'm logging out now and going to do some aerobics.
for me, seeing results spurred me on. When I didn't see results on myself yet, I went and looked at other people's results and knew that would be me if I just kept it up.
There are days when I just have to force myself to get up and do it because I am tired or whatnot. It's all about establishing a habit and then sticking to it. It does get easier, just keep going and I promise it'll get easier, if you are truly committed to getting fit and staying fit, it will really REALLY get easier I promise! :)
I was a dancer growing up, but for a long time I have not been part of a dance group so I have been missing the coaching and discipline. I find stretching very soothing and invigorating, and once I start stretching to some music I start to go into old dance routines, and it gets me pumped up to work out so that I can feel the same way I felt during my best dancing years. :-)
Fitness Minutes: (39,000)
2,269 1/25/11 4:55 P
I am the same way. The only thing that has worked for me is to have a tangible goal. For me it is running races. I know if I don't get my ass in the gym to cross train a couple times a week, and get my ass out of doors to run 3 times a week, my goal will never happen, and to me that is enough to get me working out 4 to 5 times a week whether I want to or not. So my suggestion is to find a goal. Do you want to be a dancer? A runner? a skiier? Dig deep and find a fitness goal that appeals to you. Good luck!
I find that as soon as I put my workout clothes on my mind changes and I *do* want to work out. Before that, I feel like a slug, lol! Also, I try to remember how great I feel after I work out- even if I am beat tired from it, I still feel great.
Fitness Minutes: (455)
16 1/25/11 4:48 P
I've been having this problem since I started as well. I never actually /want/ to workout, but I /want/ to reach my goals. Once I'm actually doing it I don't mind and when I'm finished I feel great. It's just getting up and doing it that's a problem...but that's it.
You just have to do it.
Fitness Minutes: (11,146)
1,093 1/25/11 4:45 P
I feel like this everyday. At the very moment I am thinking that I don't feel like it, I'm setting up the DVD player to play the exercise video. Once I get started, I tell myself that my health is worth the effort! JUST DO IT! Don't think about it too much. Just get it done. You'll feel better after the workout.
Fitness Minutes: (89,891)
7,642 1/25/11 4:45 P
One possibility is to agree to just 10 min. (I challenged a new friend when she didn't feel like doing anything that evening when she got home from work. When all was said & done, she ended up doing 40 min & was pleased with herself!)
TRUTH: it takes at least 21 days of consistent action to create a new habit. Check off each day that you do at least 10 min of exercise until you fill up the month. You will look back and be able to seriously pat yourself on the back for your efforts!!
(Check out Spark People "fast breaks" to help get started.)
I commit to 3 gym workouts per week (MWF). I also accept that I am not perfect and there are going to be days when I just don't want to go. I don't agonize or guilt myself over it, but when I make the decision not to go, I mentally reschedule that workout day to another day of the week and consider what I may have to give up to reschedule that workout. Sometimes, skipping the day and rescheduling is worth it. Sometimes, I make it to the gym because I can't pass up the happy hour or girls night out that I would have to reschedule it over ;)
Good point. Just man and woman up and do it. I did my 40 min with Jackie Warner DVD this morning after procrastinating for weeks. Good point on the cholesterol - not a lot of people realize that exercise has a direct impact on your bad cholesterol.
You just have to do it. A lot of people never get past the "not wanting to work out" mindset...but they workout anyway because it has to be done in order to acheive results and a healthy lifestlye.
Also - once you start seeing results from exercise you kind of get addicted to it. And, if you look at the other side...not just getting thinner...but cardiovascular exercise helps you health in so many other ways. ie) lowering LDL cholesterol, improving heart function/breathing...etc.
Fitness Minutes: (51,389)
1,751 1/25/11 4:02 P
I love to work out and look forward to it. (What I hate is food restrictions). To make my work out a joyful experience, I joined a beautiful gym, with a pool, tried some classes and found those that fit me. Then I went out and bought some cute clothes. Every day I make my plan . . . a.m. or p.m.? Now, I have friends there too! Get going!
Fitness Minutes: (2,442)
45 1/25/11 3:47 P
What has seemed to work for me is to just act like it's my job. I'm a good worker who never calls in sick and I'm very timely!! So everytime I don't feel like working I still go in cuz I need my job. Everytime I don't feel like working out I still do it because I need to. Sometimes when you're at work you're lazy and don't go all out, but you do it. Treat the workout's the same. Sometimes you'll be lazy, but overall try to do good, and you will be successfull!! : ) Good luck!
this came just in time! i haven't exercised in almost 2 weeks, i was hospitalized for a day & sick for like 3 other days & lazy for the rest........but i realized that i set really high intimidating fitness goals for me. i hate looking at my fitness tracker everyday & DREAD the amount of calories i need to burn, so yesterday i set a reasonable goal that i know i can do EVERYDAY. Surprisingly it didn't affect my calorie range that much! And although i have my own treadmill + stationary pedal + weights, getting off this godforsaken couch is the hardest thing!! esp. in this cold weather with a runny nose & a raging cough!! Still, i'm gonna go & get that workout done now one way or the other!
You can't make yourself want to go, but you can make yourself go. I schedule it in advance, and frequently I will just not feel like doing it. But that's life. I do all kinds of things I don't necessarily want to do but are necessary for basic survival. With exercise, as with eating healthily, you can do what you want or what you know you need to. For 20 years I did what I wanted to do: lie around and avoid exercise and ate whatever I wanted. Now, I have to deal with the consequences of it. So I make myself do the right things.
With exercise, there is an added benefit for me. It keeps me busy in the evenings, which is a danger zone in terms of eating. The more I've "made" myself do it, though, the more it's become routine. (Sometimes I threaten to kick my own butt if I don't quit whining and go.)
I saw your post and thought immediately about what a friend and I have found to be true (for us, anyways). We have found that if you've gotten out of the habit it takes about 5-7 days for us to be "back in the game" as long as we're doing workouts that are FUN! For me, right now, it's making playlists on youtube of my favorite Zumba songs. I can crank up the music and just dance! I actually look forward to it, especially because some of it is great music, but not what I'd usually listen to. Plus, if you pick some fast-paced songs you know you can get your heartrate up and burn a lot of calories in less time!
Fitness Minutes: (2,234)
299 1/25/11 2:44 P
I liked all the ideas i read here! I too have my "gym" at home [treadmill, dvd's, weights] and it really does make it easier...but unfortunately its also easier to cop out too.
For me coming right here on sparkpeople has been the biggest motivator yet! Here I have the sparkfriends to keep me encouraged and also examples of other people that are making it happen right now! Like today for instance after reading this post I'm going to go in my bedroom and do one of my workout dvds!
I have this same problem. For me, if I really don't want to work out I tell myself I can do a real easy work out. I tell myself I can just go on a walk or do a couple lazy laps in the pool. I promised myself I'd work out, so I'll keep that promise but just do a short easy one. Nine times out of ten once I've started I'm ready to do a lot more.
I have the same story as you. I feel great once I get to the gym, but sometimes you just. don't. want. to. go. Here is what worked for my situation, maybe it can benefit you as well?:
I told myself that this tax season, I am going to go to the gym Mondays, Wednesdays, and Saturdays. More than that will be great, but I HAVE to at least exercise on those days. And even when all I want to do is go home, sit on the couch, and snuggle with my boyfriend and cats, I make myself go. I take my gym clothes to work and change before I leave the office. Then I drive straight to the gym. No excuses! The more I did it, the more I started looking forward to pushing myself and seeing what my body can accomplish, and the less I didn't feel like going.
To me it's the same principal as work or school -- even if it's a job or a class that you enjoy, there will always be those days you don't want to go. But you know you need to, so you push yourself out of bed and get it done. That might not be a glamorous portrait of exercise, but it's how the routine gets started. Before you know it, the thought of 3 days without exercise will seem like 3 days without brushing your teeth -- why would you do that to your body?!
I know all the positives for going, and try to balance them against the negatives. It's just a real chore sometimes putting myself on the road to stop at the gym instead of driving home or going grocery shopping!
I fought that very battle today. I was so NOT in the mood to go work out. I didn't fight it. I acknowledged it. Yep- it's a fact. I don't feel like working out today. Despite that- I went and did it anyway. Once I got there I was fine. I knew I was going to be- so I just talked myself through the internal debate and didn't waste time arguing with myself- just did what I had to do.
Fitness Minutes: (22,545)
1,342 1/25/11 1:39 P
if you dont want to go the gym, why not work out at home? or go for a run? You will just have to get on with it. Make yourself do it until it becomes a habit. The hardest part is starting.
I agree with previous posters, perhaps you are lacking an aim? Try setting yourself some achievable goals.
I agree. You have to dig inside yourself to find your motivation. For me, I had to rely on myself the entire way. I couldn't count on anyone to tell me to eat right and workout. I had to find that drive and and remember why it was worth it. Once you make it a habit, it is much easier. I do have a personal trainer now and I know that I would not want to let her down. We work great together and I find myself looking forward to going to the gym to see how I've improved. Good luck to you!
P.S. I have a before and after picture on my blog if you want to see.
Don't give yourself an option...JUST DO IT! Eventually it will become part of your routine and you will MISS not going.
As far as the trainer, are you paying for that? Do you meet with them regularly. That would be enough to get me to the gym. Also, find a partner...I find that if I told somebody i would meet them I'm more likely to do it.
Fitness Minutes: (7,005)
1,455 1/25/11 1:33 P
I agree with Skywatcher, it is truly up to you.
I am keeping the goals in the front of my mind and in front of my eyes as a way to motivate me. Also, I find that on the days that I don't work out, I just feel plain crappy and the cycle starts all over again.
Better to stay on top of it and maintain why you are doing this, whether it is for the noblest of health reasons or you just wanna look good naked. Who cares what your inner reasons are, just figure them out and run with them!
Personally, my greatest motivator did not come along until 21 months ago, my little daughter!
I think it's helpful to have real, tangible goals. What are you trying to do? Run or walk a 5K? There are training programs out there that tell you have many time a week to run, and for how long, to get you to your goal. That way, you have specific days (and a reason) to work out, and specific days off.
I've written down my long term, mid range, and short term goals. I've also made a collage of how I picture my ideal life. Anytime I feel like not working out I read each goal out loud and look at my collage, it gives me the boost I need to get those sneakers on and go.
It's ultimately up to you. We can share what works for us til the cows come home, but ultimately you have to find the motivation within yourself.
You have to decide how bad you want this to work, how bad you want the results in your head.
My motivation is constant. I know what I'm going after and I will do whatever it takes, however hard I have to work to get there. Couple of quotes help keep me going:
"Everything good that has happened in my life has been the result of my decision to make it happen. Your decisions will shape your future. You must decide that you are willing to do whatever it takes to live the life you want and the life you deserve." -Larry Winget
"Every day you will take action and you will NOT go to sleep until you have done one thing to advance you to your goal."-Craig Ballantyne
It's up to you. You have to do it.
Fitness Minutes: (1,907)
139 1/25/11 1:02 P
If I don't feel like working out, I choose the lesser of two evils. I can either stay in my dorm room, be bored to death, and listen to my roommate talk to her boyfriend (loudly) or I can get out and walk with my friends, talk to them, and just plain relax.
I'm having a dilemma almost everyone is familiar with. What can do you to overcome not wanting to go to the gym?
It seems like I'm doing most things right. My gym is nearby, my trainer's armed me with multiple workout routines and draws up a plan with me weekly on what to do. My clean clothes are in the car, ready to go, and I have everything I need for a workout. I just don't want to stop and take that hour.
Once I am in the gym it is no problem. After all, my silly brain thinks: once you are here, might as well start working out. But I can procrastinate til the cows come home about *going*, even when I have the time and the opportunity.
I have no motivation to go. How can I stop this bad cycle of ducking out? :(
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