If you’re like many people, exercising regularly is challenging. Life intervenes with obligations that make it harder to work out. Plus, it’s easy to get discouraged and lose your motivation when you’re putting in the work, but not seeing the results you had hoped for. Staying motivated to exercise can be tough, especially when your biceps aren’t popping and the needle on the scale isn’t moving.
Yet staying motivated is key to keeping up your exercise routine and achieving your health and fitness goals. The benefits of exercise are enormous, and the list continues to grow, from improving your physical health to boosting your mood and mental clarity. So how do you keep the fire burning when you’re not seeing results fast enough – or at all?
Here are some tried and true methods for keeping your motivation up when results don’t seem to be happening. With these tips and some dedication, you will be on your way to a healthier and fitter lifestyle.
Focus on How You Feel
Focus on the non-scale benefits of exercise. Exercise can improve your mood, energy levels, and health. Keep these perks in mind and use them as motivation to stay active, even if you’re not seeing immediate changes in your weight or appearance. Things are happening beneath the surface. Here are some benefits of exercise that have nothing to do with your body weight or appearance:
- Improved mood: Research shows exercise may improve the symptoms of depression and anxiety and can enhance well-being.
- Increased energy: Regular exercise can help you feel more alert and energetic, especially if you’re tired or sluggish.
- Better sleep: Exercise can help you fall asleep faster and sleep more soundly, improving your energy levels and overall health.
- Better heart health: Regular exercise can lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.
- Improved brain function: Studies show exercise improves memory and cognitive function and may even help protect against age-related declines in brain function.
So, don’t just focus on the tape measure or how exercise affects your body fat percentage. Celebrate the other good things a workout does. When it comes to working out, it’s easy to get caught up in the numbers game. We obsess over the scale, the tape measure, and how many calories we’ve burned. But it’s time to shift the focus and start celebrating all the other amazing benefits of a good sweat session.
Set Specific, Achievable Goals
Are you tired of setting unrealistic weight loss goals that leave you feeling defeated and frustrated? Ditch the all-or-nothing mindset and start focusing on small and achievable goals. Instead of trying to lose 20 pounds in a month (because let’s face it, that’s just not healthy), set a goal to exercise for at least 30 minutes, three times a week.
Once you’ve accomplished that, aim to increase the amount of time you spend exercising or add another day to your routine. By taking small steps, you’ll not only see progress, but you’ll also build sustainable habits that will benefit you in the long run.
Another way to challenge yourself and stay motivated is to focus on your form. Pay attention to the motions of each exercise and perfect those movements and concentrate on your breathing when you do the exercise. This approach will help you get the most out of your workouts and lower your risk of injury.
You could also learn a new exercise entirely. If you run, try kickboxing or circuit training to tackle something new. Challenges like this will boost your motivation. By setting small, achievable goals, you can stay motivated and make progress in your fitness journey, even if you’re not seeing immediate changes in your weight or appearance.
Set a Goal to Be Your Personal Best
Are you tired of feeling like you’re stuck in a fitness rut? Look no further than beating your personal bests! Whether it’s running a faster mile or lifting more weight, setting a goal to beat your personal record can be a great way to stay motivated and see progress. There’s nothing quite like the feeling of crushing a previous record and seeing breakthrough progress in your fitness journey. Not only is it a way to stay motivated, but it can also help you push past mental barriers and realize what you’re truly capable of.
Once you’ve decided on your goal, create a plan to get there. This could mean increasing your training frequency or intensity, working with a coach or trainer, or incorporating specific exercises or workouts into your routine. Then, track your progress, so you can see where you are in your journey. Setting a goal and bringing it to fruition is a motivator and reminder that there’s more to exercise than losing weight and improving your physique.
Be Patient
Are you feeling discouraged because you’re not seeing the results you want from your workouts? Remember, fitness is a marathon, not a sprint. Be patient with yourself and your body, and trust that your hard work will pay off eventually. Fitness and weight loss are often long-term processes, and it takes time to see changes in body composition.
Focus on progress, not perfection. Instead of expecting dramatic changes in a short period, focus on the progress you’re making, no matter how small. Every time you complete a workout or make a healthy choice, you take steps toward reaching your goals and you’re doing something positive for your health.
Also, celebrate small victories, no matter how small. Whether completing a difficult workout or making a healthy choice, recognize and celebrate your achievements. Keep things in perspective, too. It’s easy to get caught up in the scale or the way your body looks, but know that exercise has many other benefits, including improved mood, energy levels, and overall health.
Conclusion
To sum it up, not seeing results in your fitness journey can be frustrating, but remember that progress is not always linear. It’s crucial to be patient and give your body time to adapt. Incorporating these strategies – tracking progress, reassessing goals, switching up workouts, being patient, and celebrating victories – can help you stay motivated and continue making progress towards your fitness goals. Good things take time! Keep moving and enjoy the process of becoming your fittest and healthiest self.
Reference:
- “Australian Fitness Academy.” Australian Fitness Academy, 22 May 2017, www.fitnesseducation.edu.au/blog/fitness/the-importance-of-setting-fitness-goals/. Accessed 28 Dec. 2022.
- Kravitz, Len. “Fitness Motivation Research Can Help Fit Pros Tailor Training to Individuals.” IDEA Health & Fitness Association, 8 Dec. 2010, www.ideafit.com/personal-training/fitness-motivation-research/. Accessed 28 Dec. 2022.
- McGuinness, Elly. “8 Epic Fitness Motivation Tips | Ultimate Guide for Exercise Motivation.” Elly McGuinness’s, 17 Aug. 2020, ellymcguinness.com/blog/fitness-motivation-tips/. Accessed 28 Dec. 2022.
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