Staying Motivated in our Fitness Journey
Most people are aware of the health benefits of exercise, but getting motivated to hit the gym is easier said than done.
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Nearly 60% of all people who begin an exercise routine will abandon it within a couple of months according to Mary Edwards, MS, Fitness Director and Professional Fitness Trainer at Cooper Fitness Center. There are plenty of reasons why people drop an exercise routine—their goals change, life gets in the way or they struggle to fit exercise into your schedule. But all too common individuals lose their motivation to attain a healthier lifestyle.
Edwards shares some ways to help you find and maintain your motivation to exercise.
Be patient
When you begin exercising, your eyes are set on the end goal. Whether it’s being leaner, stronger, in better shape, etc. When you don’t get those results instantly it tends to demotivate us.
“The first month you start exercising you typically won’t see results,” Edwards said. “In that time, you’re experiencing more neural adaptation than muscular, not actively losing weight or gaining muscle. Routines take time to build.”
“If the goal is weight loss, you should look at losing 1-2 pounds a week,” Edwards said. “It’s dangerous to force your body to lose more weight than that a week.”
Find an exercise program fit for your level of fitness
One of the most common mistakes made when beginning an exercise routine is picking a routine that’s not right based on your current fitness level.
Pushing your body too hard is not invigorating. Instead, it can make your body feel worse.
“If you overdo it to try and meet an unrealistic goal, it could take a toll on your body or lead to an injury,” Edwards said.
And it’s not just a routine that is too hard that can demotivate you. If you’re doing a routine that’s too easy, you could get bored, not see the results you’re desiring and lose motivation.
Once you’ve become accustomed to your routine, reevaluate your workout and see what changes need to be made to the routine to challenge your body to continue building muscle, losing weight, etc.
“Fitness is constantly evolving,” Edwards said. “We need to look at what we’re doing and make sure it’s working for us.”
To ensure you find the sweet spot for your fitness level, start off with a lighter workout. If the goal is to increase your cardio and at the end of the workout you feel winded but can talk normally, it means the exercise is just right. You don’t want to avoid breaking a sweat because that could indicate the exercise is too easy. On the other hand, if you’re gasping for air during the workout, that could indicate the exercise is too hard.
For strength training, start off with less weight. If you feel your muscles ache but not unbearably, then you’re doing something right.
For strength training, 2-3 sets of 8-12 reps are recommended. The amount of weight you use should feel challenging but doable by the end. If you think you could have completed 2-4 more reps, you are not using enough weight.
Continue with these workouts at your own pace. Once they’re easier and your body has adapted to the routine, add a little more weight or more reps or run farther or increase your speed to ensure you’re improving your fitness.
Enlist guidance from a professional fitness trainer
Sometimes knowing what level you’re at can be easier said than done. We all must start our fitness journey somewhere, and there’s no shame in needing help.
“If we have problems with our car, we take it to a mechanic,” Edwards said. “Unfortunately, when we need help in figuring out what our body needs to be healthy, we often don’t seek the advice of a professional.”
Professional fitness trainers like Edwards devote their lives to fitness. A qualified trainer has at least a four-year undergraduate degree in an exercise science field along with certifications within the field. All Cooper Fitness Center trainers are degreed in an exercise-related field—many with advanced degrees—have nationally-accredited certifications and attend continuing education courses regularly.
Too often, when looking online at exercises or trying to decipher how to use equipment at the gym we can train our bodies to perform the exercise incorrectly. With a trainer, they’ll work with you to make sure you’re performing everything correctly. For more about the value of working with a professional fitness trainer, read this blog.
Leave room for setbacks
Don’t let one setback ruin the progress you’ve made or discourage you from continuing to work toward your fitness goals.
It’s inevitable. At times life will get in the way of our exercise routine. But instead of calling it quits with our routine, it’s important to readjust the plan instead of cancelling it all together.
When work gets hectic and keeps you from going to the gym, don’t let that stop you from making time for your health. Take a few minutes to do some exercises right in the office. For office exercise routines, watch this video from Professional Fitness Trainer Angela Horner, MS.
If you can’t squeeze in 30 minutes to exercise, do a couple of shorter exercises throughout the day when you find time. For example, go for a 10-minute walk or climb the stairs at home or work.
Find someone to keep you accountable
When trying new things, getting a friend or family member involved always makes things a little easier. It also helps to keep you accountable.
“Just finding someone you can work out with can go a long way,” Edwards said. “Several research-based benefits of working out with a partner include increased motivation, improved accountability and increased exercise intensity. People actually work harder when they are working with someone. Also, it makes it more fun for those who are not self-driven. It can be helpful to have a partner in their exercise routine with them.”
While having a partner is good for keeping us motivated, never become reliant on a partner for your workouts. If something comes up and they’re not able to meet you for our exercise routine, don’t use that as an excuse and abandon your workout sessions.
“Have grace in the process,” Edwards said. “Work out on your own when you have to and look forward to the times when you can train with your partner again.”
If not a friend, family member or co-worker, working with a trainer can help you stay accountable by having a set date and time to meet with them to work out. And if you can’t find someone to work out with, tell someone close to you about your fitness goal(s). They can help keep you accountable by checking in with you.
No matter what the goal is, staying motivated to keep at it and make progress is one of the most important steps. You’ll never achieve your goals if you aren’t working toward them.
For more information about professional fitness training or joining Cooper Fitness Center, visit cooperfitnesscenter.com or call 972.233.4832.
Edwards shares some ways to help you find and maintain your motivation to exercise.
Be patient
When you begin exercising, your eyes are set on the end goal. Whether it’s being leaner, stronger, in better shape, etc. When you don’t get those results instantly it tends to demotivate us.
“The first month you start exercising you typically won’t see results,” Edwards said. “In that time, you’re experiencing more neural adaptation than muscular, not actively losing weight or gaining muscle. Routines take time to build.”
“If the goal is weight loss, you should look at losing 1-2 pounds a week,” Edwards said. “It’s dangerous to force your body to lose more weight than that a week.”
Find an exercise program fit for your level of fitness
One of the most common mistakes made when beginning an exercise routine is picking a routine that’s not right based on your current fitness level.
Pushing your body too hard is not invigorating. Instead, it can make your body feel worse.
“If you overdo it to try and meet an unrealistic goal, it could take a toll on your body or lead to an injury,” Edwards said.
And it’s not just a routine that is too hard that can demotivate you. If you’re doing a routine that’s too easy, you could get bored, not see the results you’re desiring and lose motivation.
Once you’ve become accustomed to your routine, reevaluate your workout and see what changes need to be made to the routine to challenge your body to continue building muscle, losing weight, etc.
“Fitness is constantly evolving,” Edwards said. “We need to look at what we’re doing and make sure it’s working for us.”
To ensure you find the sweet spot for your fitness level, start off with a lighter workout. If the goal is to increase your cardio and at the end of the workout you feel winded but can talk normally, it means the exercise is just right. You don’t want to avoid breaking a sweat because that could indicate the exercise is too easy. On the other hand, if you’re gasping for air during the workout, that could indicate the exercise is too hard.
For strength training, start off with less weight. If you feel your muscles ache but not unbearably, then you’re doing something right.
For strength training, 2-3 sets of 8-12 reps are recommended. The amount of weight you use should feel challenging but doable by the end. If you think you could have completed 2-4 more reps, you are not using enough weight.
Continue with these workouts at your own pace. Once they’re easier and your body has adapted to the routine, add a little more weight or more reps or run farther or increase your speed to ensure you’re improving your fitness.
Enlist guidance from a professional fitness trainer
Sometimes knowing what level you’re at can be easier said than done. We all must start our fitness journey somewhere, and there’s no shame in needing help.
“If we have problems with our car, we take it to a mechanic,” Edwards said. “Unfortunately, when we need help in figuring out what our body needs to be healthy, we often don’t seek the advice of a professional.”
Professional fitness trainers like Edwards devote their lives to fitness. A qualified trainer has at least a four-year undergraduate degree in an exercise science field along with certifications within the field. All Cooper Fitness Center trainers are degreed in an exercise-related field—many with advanced degrees—have nationally-accredited certifications and attend continuing education courses regularly.
Too often, when looking online at exercises or trying to decipher how to use equipment at the gym we can train our bodies to perform the exercise incorrectly. With a trainer, they’ll work with you to make sure you’re performing everything correctly. For more about the value of working with a professional fitness trainer, read this blog.
Leave room for setbacks
Don’t let one setback ruin the progress you’ve made or discourage you from continuing to work toward your fitness goals.
It’s inevitable. At times life will get in the way of our exercise routine. But instead of calling it quits with our routine, it’s important to readjust the plan instead of cancelling it all together.
When work gets hectic and keeps you from going to the gym, don’t let that stop you from making time for your health. Take a few minutes to do some exercises right in the office. For office exercise routines, watch this video from Professional Fitness Trainer Angela Horner, MS.
If you can’t squeeze in 30 minutes to exercise, do a couple of shorter exercises throughout the day when you find time. For example, go for a 10-minute walk or climb the stairs at home or work.
Find someone to keep you accountable
When trying new things, getting a friend or family member involved always makes things a little easier. It also helps to keep you accountable.
“Just finding someone you can work out with can go a long way,” Edwards said. “Several research-based benefits of working out with a partner include increased motivation, improved accountability and increased exercise intensity. People actually work harder when they are working with someone. Also, it makes it more fun for those who are not self-driven. It can be helpful to have a partner in their exercise routine with them.”
While having a partner is good for keeping us motivated, never become reliant on a partner for your workouts. If something comes up and they’re not able to meet you for our exercise routine, don’t use that as an excuse and abandon your workout sessions.
“Have grace in the process,” Edwards said. “Work out on your own when you have to and look forward to the times when you can train with your partner again.”
If not a friend, family member or co-worker, working with a trainer can help you stay accountable by having a set date and time to meet with them to work out. And if you can’t find someone to work out with, tell someone close to you about your fitness goal(s). They can help keep you accountable by checking in with you.
No matter what the goal is, staying motivated to keep at it and make progress is one of the most important steps. You’ll never achieve your goals if you aren’t working toward them.
For more information about professional fitness training or joining Cooper Fitness Center, visit cooperfitnesscenter.com or call 972.233.4832.