Don’t Be a Quitter: Your Complete Guide to a No-Excuses Fitness Plan

Everyone knows that working out is crucial for your health and fitness, but when the alternative is lounging at home, probably in front of the TV with snacks in hand, it can become hard to motivate yourself. But all hope is not lost. By following some simple tricks, you can motivate yourself to get up and get going. Here’s to your transformation from a couch potato to a summer tomato, all red and pumped up after your workout sessions.

• Hold Yourself Accountable

How often have you managed to successfully talk yourself out of the need to go to the gym or sticking to your fitness program? My bet is that it has happened many times. Initially, when the time comes for you to get started on your fitness program, you might feel guilty for wanting to put it off. However, the worst part is that the more days you skip, the easier it becomes to convince yourself that missing out just one more day won’t hurt. Well, here’s a news flash for you. It will hurt you in the long run as it will put you way behind on your path to your fitness goals. To avoid this, hold yourself accountable. Mark off the days on a paper calendar if you need to have a tangible reminder of the streak you will be breaking or the number of days you have already missed out on. You can also hold yourself accountable by getting a fitness trainer. They will then push you towards staying on track and you will, avoid stopping your fitness program. Alternately, you can also make the idea of going to the gym sound more appealing by converting it into a chance to hang out with a person whose company you enjoy. Sign up for the gym with a friend, colleague, or sibling, so that your work out session becomes an opportunity to catch up with each other.

• Go to a Gym You Like

You’re more likely to go to the gym regularly if you like the setup and the facilities provided there. Go on a gym hunt and settle for the one you like the most, even if it costs a little more than the other options. This will have a two-pronged effect. First is the obvious effect, i.e. you will look forward to going to the gym because you enjoy being there. The second effect is that since such a facility would probably be costlier, you would be more motivated to not to let your hard-earned money go to waste. When you settle for a cheaper option, you are less likely to care if you don’t go and waste the money.So, when you really stop to think about it, at the end of the day, settling will cost you more.

• Track Your Progress

It’s easy to get demotivated and stop your fitness program when you don’t see immediate results. But remember that the extra pounds you want to shed didn’t build up in one day. Therefore, it is impossible for you to lose them overnight. Keep a log or a recordof the time spent in a gym, calories burnt, weight loss etc. This is applicable for both gym users who want to lose weight and those who want to tone and strengthen their muscles. Just keep following your fitness program stubbornly and you will soon start to see some positive results.

• Get in the Proper Mindset

Don’t treat the gym or your workout sessions casually. Make it a proper part of your daily schedule so that you start perceiving it as an important task you need to accomplish every day, instead of something you can do when you feel like it or if you get enough time for it. This can be achieved by opting for a gym which is open for a shorter period, preferably something that coincides with a free slot in your daily itinerary. If you sign up for a gym where you are free to go at any time of the day, you are more likely to push it further and further down your list of things to do, until you have run out of time to hit the gym.

• Set Reasonable Goals

If you tell yourself you will lose 5 pounds in 3 days or get a ripped six-pack in a week, then you’re in for some disappointment. Set multiple short realistic goals, and one long-term goal. For example, your long-term goal can be to shed 15 pounds, but every day set a short and achievable goal such as doing cardio for 30 minutes. As you start to get comfortable, increase your goals. Keep challenging yourself to try even harder.

• Pace Yourself

When you first start off on a fitness program, you are full of motivation and are optimistic about the results. This usually means that on the first few days, you push yourself to your limits, often time even exceeding your workout quota for that day as defined by the fitness program. When you do this, you are more likely to stop your fitness program. The soreness in your muscles the next day or the lack of positive results will demotivate you and increase the chances of you ditching the program. In order to avoid this, pace yourself properly. Start off with a smaller workout duration that includes less intense exercises. Increase this as you get more comfortable.

• Envision the Results

Whenever you feel demotivated or tempted to abandon your fitness program, think back to why you started it in the first place. Imagine how much more appealing and attractive you will look and how it will impact your social and romantic lives, or imagine how it will impact your own confidence and how others see and perceive you.

• Aim for All-Round Fitness

Just exercising regularly isn’t the key to realizing your fitness goals. You also need to focus on your diet and ensure you get enough sleep. Lack of sleep or nutrition impeded your decision- making skills, makes you lethargic and demotivates you. All of these will make it harder for you to avoid stopping your fitness program.

When all else fails, just remember a one-hour workout is only 4% of your day. This should help put things in perspective.