4 Keys to Getting Motivated to Exercise at Home | Health and Fitness ...

I have to concede that I have my ups and downs with the exercise at home habit. This work out plan ? more like a fitness hack ? helped me out a lot.

So I realize that it\?s not the best habit for many folks, and most people\?s experience include beginning and stopping and beginning again. Which is fine ? don\?t defeat yourself over it. The essential thing is starting up again.

The Key Challenges So why do most people have difficulty making (fitness a regular habit? Well, there are probably a variety of factors, but here are the key ones as I see it:

Too difficult. People set out with a lot of ambition and enthusiasm, and start out with a big mission. \?I\?m going to go to the gym for an hour a day!\? or \?I\?m going to run 30 minutes every day!\? The difficulty is that the purpose is too difficult to uphold for all that long. You can do it for a few days, but you shortly exhaust steam, and it develops into a burden to do it.

Too many goals. Frequently we began to do very much. We wish to run, and lift weights, and eat healthy, and abandon sweets, and quit enjoying soda. Well, those are multiple goals, and you cannot concentrate on the exercise routine if you\?re attempting to do all the others all at once. Or we might start with one goal, but then get caught up in one more goal (to stop procrastinating, for example), and get rid of our emphasis on the first one.

Insufficient enthusiasm. It\?s not a shortage of discipline, it\?s not enough motivation. The most potent motivators, in my experience, are chronicling your practice and public pressure. There are many others that can help out as well.

The 4 Simple Steps

So how do we solve those problems? Keep it simple. Here are the 4 easy steps to start the training routine (and keep it going).

1. Set one easy, certain, measurable goal. There are various factors to setting this critical goal:

Written: Write this down. Post it up. If you don\?t commit it to paper, it\?s not vital.

- Simple: DO NOT set a challenging goal. Set one that is super easy. A few minutes of exercise a day. You can do that. Work your way to 10 minutes after a four week period. Then go to 15 after 2 months. You can see what I suggest: make it easy to begin with, so you can establish your habit, then gradually increase.

- Specific: By specific, I mean what physical activity are you going to do, at what time of day, and where? Don\?t just say \?physical exercise\? or \?cardio\?. You have to set a time and place. Make it an appointment you cannot pass up.

- Trigger: I highly recommend that you have a \?trigger\? right before you do your routine. As an example, you might always brush your teeth right after you shower. The shower is the trigger for brushing your teeth, and due to the fact of that, you do not ever forget to brush your teeth. Well, what will you do just before you exercise? Is it soon after you wake up in the morning? Precisely after your coffee? Right when you get home? Once you leave for lunch? A trigger that you do each day is important.

- Measurable: By measurable, I mean that you could be able to say, definitely, whether you meet your target today. Examples: run for 5 minutes. Walk 1/2 a mile. Do 5 sets of 5 pullups. Each of those goals has a number that you can shoot for.

- A single goal: Stick to this one goal for not less than a month. A couple of months if you can stand it. Do not start up an additional goal during that first phase. If you do, you are letting yourself down.

2. Track it each day. This is the vital habit. If you can log your exercise session, you will be able to see your progress, and it is going to motivate you to keep going. And you must make it a habit to log it immediately. Don\?t procrastinate, and say you\?ll do it before you are going to bed. Once you\?re done training, log it. There can be no exceptions. You don\?t have to make the log complex ? that will only keep you from carrying out the log. Just the date, time, and what you did.

3. Report to others. I feel this is important. You can do it on your web site, in an email, with your partner, or family, or a workout buddy, or a trainer, or a club. However you use it, make it part of the method that you must report your daily workout to others.

4. Add motivation as required. The first three steps could be enough for you to get the exercise habit initiated. If not however, don\?t just surrender. If you miss two consecutive workouts, you need to look at why, and add in a new inspiration. Bonuses, added public pressure, inspiration, whatever it takes. You can simply add one additional motivator, and then see if it works. If you miss two more consecutive workouts anytime, add an additional motivator. Keep doing this work out plan, until the exercise at home habit sticks.

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