We all exercise for the results. Different people are looking for different results or outcomes. Goals vary from weight loss, athletic performance, endurance, strength, toning, body building to more flexibility, etc. Here are 10 tips for motivation and consistency to get results and achieve your goals.
Exercise with a Buddy. Try working out with a friend, spouse, or co-worker. It’s harder to skip a workout if you know someone is counting on you. The buddy system brings a social element to exercise which makes it more fun.
Set a New Goal. An initial goal sets a foundation in which future training goals are based. Setting a goal, such as entering a 5K race or rock climbing, may never have entered your mind. But after your initial goal is met, you will see new, interesting, and fun adventures in fitness you never thought possible.
Change Your Routine. Just a slight variation can take you to a new level in your workout. We use periodized training, a systemized approach involving progressive cycling of various aspects of training protocol, in 6 week intervals to avoid plateaus, boredom and for maximum effect. If you feel you are at a stand still, train three times a week for 3-4 weeks and experience the difference.
Treat Yourself to Variety. A heart-rate monitor, jump rope, Physioball, medicine ball, and other exercise equipment can help you work out more effectively and make your workouts more fun and challenging. Try adding a sport to your activities instead of always working out in the gym.
Try Something New. Personal trainers will challenge you with exercises you’ve never tried before. Training with different trainers also provides variety plus you learn from the experience of a team of trainers. If you always walk on a treadmill, try riding an exercise bike or an elliptical trainer. If you always lift with machines, try free weights instead.
Track Your Progress. Keep an exercise log. This will help you track your goals, monitor your progress and adjust your routine as necessary. Occasionally, test your maximum strength to determine your progress in total strength. By using a ten rep strength test, see how much weight you can bench press and leg press in ten reps. Use your first measurement of weight and reps as a benchmark and every three to four months, retest your strength.
Reward Yourself. When you reach a goal or milestone, treat yourself to something special – a massage, an evening out, new clothes or some other indulgence. Studies show rewards are a key to staying motivated.
Remember the Benefits. You know how good and healthy you feel after a workout? Make a mental note of that feeling. Use that memory to motivate yourself the next time you’re thinking of blowing off your workout.
Go Easy on Yourself. Stuff happens – doctor’s appointments, sick kids, illnesses. Don’t let a few missed workouts turn into a month of unfulfilled resolutions and move you further away from your goals.
Plan and be Ready to Exercise. Schedule your workouts like you schedule meetings and doctor appointments. Write your exercise time in your palm pilot or day planner. Pack you duffle bag with your gym clothes the night before you go to work or school. Or have an extra duffle bag in the car ready to go just in case you forget your gym clothes.