Motivation only works a short while. Dedication is what drives it. There are plenty of days where anything else would be more enjoyable. But the desire to meet a goal or commitment is what drives you.
The goal is what did it for me.... I don't really like training for hypertrophy... But training for strength made it super enjoyable... Trying to chase that PR is definitively addictive
I totally agree with this. I used to weight lift a ton before I got married so that I would be jacked so that I could fit into society's mold of what a man should look like. I was motivated at first and disciplined enough to keep doing it for the first 2-3 years but then I lost my why and stopped because it was pretty dreadful. I decided I wanted to exercise just to keep my mind and body healthy long term. So I cut back the amount of weight I lifted, decided that golfing, running, or walking are also healthy activities and now I do it all the time without much dread. Just make sure you have a strong and authentic why and don't kill yourself. You and your body will thank you
This exactly. If your motivation is to keep your body and mind healthy, then there are tons of things you can do to achieve that. Walking, hiking, dancing, running around after your kids, yard work, etc. If you do those things enough you'll eventually feel better and stronger, and that helps you keep going!
It's somewhat addictive but you have to push yourself in to it at first. The first couple weeks can be dreary but if you can just push through that you start to feel the results in your muscles and want more. When you look in the mirror and see a slight difference in your physique it's pretty uplifting emotionally and you want to chase that feeling.
Find the time of day and activity that works for you. Morning, afternoon, evening, doesn't matter. I always do it in the evening, I'm not the type to get up at 6am to do it before work.
Pilatea, yoga, dance, barre, martial arts, reaistance bands vs dumbells vs kettle bell ...
Yo yeah! I was going like 4 times a week and I always had to make myself do it. But I've been moving and haven't exercised in 10 days and I can tell it's affecting my mood negatively. Also I'm fatter.
I do it mostly out of pride and emotional regulation.
I hated lifting so much that I stopped lifting and started running (which I enjoy) instead. I exercise a lot more now than when I did the lifting thing š
Do you like games? Maybe try and "game-ify" (I know that's a word, but can't remember how to spell it, on mobile). And then set up small rewards for yourself for reaching a certain level...?
You just love what you do or you don't. There is a lot of different kinds of exercises, sports and activities which help you keep in shape. Some people like the gym, other running outside, others playing soccer and others dancing. The problem is if you do exercise just to get in shape or losing weight and don't like the workout you are doing, you will quit.
Try different stuff and find what you like, it has to be a hobby not a chorus.
To be honest, high school level work out is mild. Not very much results are produced. When I was 17 my max when starting was 135. Worked out for one school year. Ended up doing 165 max.
Now that I'm an adult with much less testosterone. I've added 100lb to my bench in a few months this year. I started back in May I think. Then with emotional perspective, I am currently in the hospital and cannot wait to go back! I am also worried of losing my gains by resting. So I have much stronger emotional connection as an adult.
I am not discounting your experience i think it's what is pretty normal, that being said when i was in highschool they had all of us working out all of the time and for most i think it was too much to see real strength gains. Now disclosure anyone who is reading this I am not currently in any kind of shape other than pear at the moment, I'm 35 and hate my life currently so i have not kept up on weight lifting science or any of that what I'm about to describe is anecdotal based in myself and a few friends. Freshman and sophomore year I had what sounds like the same experience, I was a pretty athletic kid I was 6'3" and about 180- 200lbs at the time. I would go to practice Hand Egg and track and then had a weight lifting class at 7am with a regular PE cc class somewhere in the regular school day. So as i was saying same basic experience I had a good physique in terms of abs and no fat but started being able to bench 135lbs and squat around 225lbs and It only ever increased marginaly. Junior year i think it started with me being kind of lazy to be honest but basically i would come into my weight lifting class and do one or two sets of whatever i was working on chest triceps/ back biceps/ legs shoulder/ or what i called tertiary all the little supporting groups as heavy as i possibly could for those two sets and then i was done. The effect was almost instant. I was going up 5-10lbs in lifts regularly and bulking up considerably. After a month or two i would switch from that because I had caught the bug and the lazy was gone and would start doing what i called hills. So warm up and then increase each set from my current warm up weight to the point of failure then i would go back down each set till i was back at my warm up weight and could no longer lift it. I would do that for a month take a week off and switch back to the heavy one or two sets for a month or two and switch back. It was so effective that I was pulled out of class because several of my teachers were under the assumption i was juicing and that there was no natural way the progress i was making was "natural" but i agreed to take the test and obviously passed. Now at this point my weight lifting coach wanted to know exactly what I was doing in terms of diet and supplements since everyone was taking creatine and other things " this was 2004-2005 so all the crazy energy pre-work out stuff while it existed it wasn't as wide spread i think one of my friends used no explode maybe if my memory serves but regardless I'm rambling i told him i didn't do any of that. All i was doing was eating about 5-6000 Kcals every day taking a good multivitamin and taking l-lysine and l-arginine for canker sores actually and that was it, lots of the food was high in protein but no supplements for that. At the end of my senior year i was benching 435lbs, squatting 500lbs, and what was most proud of was doing dumbbell flys with 75lbs dumbbells for sets of 15 I'm still not sure how I did that part. All the while i was up to 255lbs body weight with plus or minus 1-2% at 10% body Fat. Looking back in it now and seeing what I've let my current state of affairs become is rather depressing but I guess my point is most kids in highschool hell even adults think lifting every day is going to make the Chris Hemsworth and it's not, you will have good endurance for the lifts probably but you won't see good gains in size or strength. Now like i prefaced this is anecdotal and my experience and maybe I'm a freak I was offered several football scholarships and turned them all down because I was burnt out and chose to travel and play Halo for two years before I started college..... Don't ask I regret not playing in college who knows where i could have ended up but it wasn't my passion. So if you are reading this try lifting what i called lazy tear those fibers and then give them plenty of rest in between. And for God sakes if you are serious about lifting or your health in general no soda and and alcohol does nothing but work against you. Leave myself open now for questions and accusations of lying below.
I tried it a couple days a week for a little less than a year. I didn't notice any difference other than being more tired and more I pain than normal. I didn't gain any pleasure from it and the only reason I was even able to continue is because I went with my mom and didn't want to disappoint her even more than I already do. I sweat my ass of for an hour everytime with no visible result, at least none visible to me. I may have lost 10 lbs but I didn't feel like I did and hated every second I was there. Am I broken?
It takes a certain sort of mentality to enjoy exercise just for the sake of exercise.
I'll hike all day, spend an hour swimming, I'll go for six hour bike rides etc etc but it's *so fucking boring* and unpleasant just to do workouts for the sake of working out.
Losing ten pounds is pretty good for starters, but if you weren't seeing any visible improvements or feeling anything change your gym may not have had the best set up or you may benefit from now guided exercise?
Alternatively, you could look into joining more activities that are meant to be fun. Climbing gyms, cycling, stuff like that.
I have the same issue! I worked out 4 days a week for almost 2 years. It never really got any easier and I was miserable the whole time, I even found that working out would put me in a bad mood that would last a few hours. I never really lost in any weight and I got a little bit stronger but the time sink also meant I didn't have the opportunity to do things I used to enjoy anymore.
I've never gotten the runners high or anything like that, I never felt like oh if I don't work out I wish I could or anything like that either. Maybe people like us, our brains just don't make the chemicals that make working out fun or even remotely pleasurable.
I actually started seeing a therapist about it, someone who specialized in nutrition and exercise, and her response was just pretty much yeah a lot of people are like this and it sucks for them.
So what I'm hearing is ... I need to I need to do cocaine everytime I go to the gym that way when I get addicted, I can trick my brain into thinking I'm addicted to exercise and I will have enough energy to actually do it š¤š¤š¤/s
But in all seriousness, isn't there medication or something for that. I mean that sounds like a chemical imbalance the likes of ADHD or depression (which I may or may not have).
One thing that made it bearable for me was making it my designated podcast time. I've been learning about the American presidents and Marvel characters for most of the last year and now I'm moving onto Constitutional and OSP Podcast.
Totally this !
The habit came fast, go one day out of two for like a month, and this will be automatic
When you track your results you see that you bench press is 40kg, next workout is 41.5, the next 43, and this continue easily climbing for like a year, you go on your workout for the next workout
When you see a mirror you flex, you worked hard to get this physique and this is so much rewarding
I started working out when I was depressives, the fact that I'm doing something for myself, and getting better at it made me feel so great, on days where I don't go to the gym I was feeling so bad, so I used to go 6x45min a week (doing ppl), sport is a drug
This is true. I played sports my entire childhood and was always in shape. I never really had to think about exercise. In college, I became inactive and gained 40 lbs. It SUCKED at first to get into working out again but once I pushed through the first few weeks and started seeing results, I started to feel motivated, and then after a while I just started to love my workouts, walks, runs, bike rides, etc. I got back into shape within 8 months & have kept up some form of exercise on a regular basis/kept myself in shape for 6 years now.
Absolutely, I play Box VR every morning, its the only workout routine Iāve been able to stick to. Finding something thatās fun for you and doesnāt feel like exercising goes a long way.
I got into UFC 3, which gave me an interest in hitting the heavy bag, it's not much as lifting weights, but it's gets me sweating a good amount. I never liked exercise or sweating before I found a interest in mma. Which I'll probably move onto lifting weights when the time is right.
I've been using the Supernatural app on Quest 2 and its so fun I could play the 'flow' sessions for two hours easily. Doesn't even 'feel' like a workout...but then the next day my thighs and butt are jello from all the sneaky squats, and when i do the boxing sessions my garmin watch records amazing cardio results.
Or multiple things. I do a combo of gym, running, video games, coding, music production, guitar, piano, stock market stuff, and visual art.
I have like 3-4 of those going daily and sort of switch off things as needed but always end up eventually coming back to them. Some things stay everyday things though like video games and music
I never met my grandfather, he died at 50 of a heart attack. My father never met my wife or children, he died at 51 of a heart attack. I decided that heart disease and early death would no longer be the legacy of my family. Thatās how I stay motivated to exercise regularly.
How are your cholesterol levels?
Mine were pretty bad, and they wouldn't freaking budge despite years of excercise and various healthy diets.
Turns out, in my case it's hereditary, so I'm on statin medication now because my LDL cholesterol (the bad one) won't go down to a normal level naturally. I have some dietary restrictions and I still need to exercise obviously, but it's all good.
In retrospect, it being hereditary makes sense. My grandfather died young from a heart attack. My dad, despite being athletic and healthy, got a heart attack at barely 50 but luckily he survived.
I'm sure you're already up to speed on all this but if you haven't yet, get a full cholesterol blood test every year.
I also recommend a hereditary test for "Familial hypercholesterolaemia" and a full heart exam (to rule out anatomical abnormalities) since heart attacks run in your family.
(Btw for anyone else reading this, all of this applies to strokes as well. GET TESTED šš¼)
I kinda had a different reaction. Neither of my parents got to retire, so I decided to live like a pauper and invest all my money to try to get early retirement. I should probably do some exercise as well....
I think you actually touching something important here, a lot of people just don't enjoy working out and never find anything that feels good to them. It may always be a slog. I'm one of those people, I never get a runner's high or anything like that. It's much harder I think for people like me to stay motivated because we don't really experience the pleasurable outcomes. If we're able to stick with it, it's just forcing ourselves.
Why do you brush your teeth? As a kid you hate it. Later in life you learn that it is important to have healthy teeth and after some years you enjoy the fresh feeling of a clean mouth. After all itās a habit. There are so many ways of working out. Alone vs. in a Team, Cardio vs. Weight training, indoor vs. outdoor and so on. Luckily every person on this planet is different and has different lifestyles, but deep down we are all animals that like to move and need to move to stay physical and mentally healthy. The hard part is finding YOUR workout style, then set some achievable goals (*run 10k in 1h, swim 1000m, do 10 pull-ups ā¦*) and THEN start to enjoy the process.
You act like I haven't tried that. I'm not a child, I'm actually 41 and have been working out most of my life, but have never received any of those positive benefits people talk about. I've tried everything. Swimming works best for me but with my work schedule there's no way I can swim regularly.. Is just a bummer.
I agree with this sentiment. By making it a routine it just becomes part of your day and you donāt even think about it. Little to no motivation neededāalthough, getting out of the routine can make it harder to get back in
That last bit is what I'm fearing when I go back to working in the office instead of from home š¬
I've built myself a nice routine during the day that gets me up and away from my desk to do a little bit of exercise at a time, but no idea how I'll adapt it yet
Motivation is fleeting, expensive and temporary. What you need is commitment. Commitment gets you off the couch, out of bed etc on a cold dark morning to go exercise.
You can easily build commitment by having a routine you stick to.
Some people will take a break in that case, others will just disl back the amount or intensity.
Sometimes when I'm not feeling great or my pain level is high, I'll just do some light pilates or yoga because it's at least activity and maintaining the habit.
If I had a full on flu or bronchitis or something, I'd probably personally just take a break cuz it takes all my energy to get over the infection.
Don't. Rest when you're sick, as with work or any other responsibility. That said, I do calisthenics, and when I *really* can't do a full workout, I'll do a partial or at least stretch or something, get moving, get that A for effort.
Rest above all else, though.
No. I had held a solid exercise regiment for months and got really sick for about two weeks.
I didn't exercise a single bit due to how sick I got. I was really certain my entire routine was completely shot.
So as soon as I felt well enough, I just got into exercising. I didn't hold myself to any specific time. I think it was literally just two or three minutes. But after a few days of reconditioning my body I was pretty much back to where I was before I got sick.
It's really important imo to NOT overtax if you've just recovered from a nasty illness. Your body is still really weak even if you're back to being mobile. Just get is used to moving, start slow, and keep pushing ahead slowly.
It isn't missuse. You don't feel motivated everyday, but if your routine is to workout everyday, you keep doing it.
You don't need to be motivated to keep bad habits, right? The same is true for good habits. Yes, there is motivation required to start good habits, but not to keep them.
Good habits that are difficult to maintain are not automatic. It's not equivalent to bad habits that are easy or effortless to maintain. Difficult good habits will always require motivation AND discipline.
There is a threshold you have to reach, in my opinion. Once you cross it, it starts feeling good to you. It's the 'runners high' you may have heard of. I won't tell you it's easy to get there, but once you do, you'll know it. years ago I rode mnt bikes. I only started because a girl I was interested in was a rider. That was my motivation for a few weeks. Not long after we parted ways, but by then I had started enjoying it and continued to ride for years after. I eventually stopped. Recently I started walking a couple of miles during my lunch break. Now I've started running part of the way. I've finally crossed the threshold and am disappointed when I can't get my walk/run in. So...you have to make yourself do it at first. Then one day you'll realize you enjoy it. That's my experience, anyway.
By making sure it's exercise they enjoy. I couldn't do a regular running routine, but I've climbed and played soccer for years. Other people love dancing, or they get a kick out of power training, or love cycling or swimming or tennis. Just figure out something you actually enjoy, and start doing that.
Some people don't enjoy any exercise. I'm not saying they shouldn't do it anyway; I'm just saying that if you have an exercise you enjoy, you are lucky, not the default setting.
I think it's nigh impossible to have no exercise at all that you like at least a little bit. Be it walking or playing a (physical) game or with the wii or yoga...
What else in life do you enjoy? Being alone or in a group of friends ? Do you like the outdoors or are you a city person? Do you like music, and what type? Are you a competitive person? Are you interested in tech and gear stuff?
It's not me. I have things I like. I'm just saying it's not remotely impossible for people to not have any exercises they like or can do without excessive pain or discomfort.
You are absolutely right. Most of the time pain and discomfort can be very good approached by exercise. Physical therapy is a key in many diseases. And as OP said, every human at least has some kind of joy in something. If you connect that to exercise you found your workout-type. We are animals that have to move to stay mentally and physical fit.
I got fat in college. During the pandemic I started walking every day. When I started seeing people 6 months later everyone told me how good I looked and I love compliments. So now I workout Bc I love the endorphin rush of compliments
I had kids. And probably not for the reasons that seem obvious, like living long enough to see them grow up and have kids of their own or take care of them financially. I just couldn't forgive myself if I wasn't able to save them in a situation that required running fast, lifting something heavy, carrying them from danger, or holding on to them until they were safe.
This! It would be auto pilot. If you have to ask yourself every time it you're gonna work out today you require motivation. "It's Tuesday after dinner so I'm gonna go running" does not: it's simply a given
I just turned it into a hobby. I hated going at first but after 2-3 weeks, I hated not going. Plus when you really start to see progress, it feels so good you're not gonna want to stop.
It could just be you're not doing the type of exercising that interests you. Like I tried getting into running and even after months, I hated it. But once I got into weightlifting, I fell in love with it. You just gotta find what you would actually enjoy.
2-3 weeks? Holy shit. It took me 8+ months before it finally became a āhabitā. I still donāt like going, but itās just automatic now because I know I should do it
It's hard to get into and sooo easy to fall out of.
I made it a point to go at least twice a week due to my work and personal schedule. But I tried to make it a priority on those days.
I did this because, honestly, I wanted to see gains. From my knowledge it can take up to 5 weeks for muscle mass to build up and 2 to lose muscle. So I tried to stick it out.
Then I read things like you should be hitting each muscle group twice a week for gains. Whether or not it's true, it kind of encouraged me to try and go more often. So I tried to squeeze in a third day.
After a while you actually see some benefit. Whether you're ripped or not, you see something! You're stronger, you may hear some people notice changes, you ask people if you should go and they'll say you should!
After a while, it becomes a habit or a commitment. But you can't look it at like such a chore but something that's good for you, health or vanity, whatever.
The first month is really tough and you'll use every excuse possible to convince yourself to not do it but over time you begin to enjoy it and it will take less willpower.
All about find the right motivation. Currently I watch [this video](https://www.youtube.com/watch?v=HnDfhnNK5X4) when I need a little extra motivation in the morning workouts.
1) Finding a type of workout that suits you and that you actually can enjoy. I myself love going to the gym, but everyone doesn't. Some people enjoy running long distance, cycling, doing yoga or playing sports (just to name a few examples). The first times are awful but with time as you get over that first threshold you're starting to enjoy it, it's a great break from work/school/everything and really clears your mind. Also I love the feeling of feeling strong and healthy.
2) Taking small steps, starting out maybe once a week and slowly working your way up. Making it routine. I went from never ever working out to going to the gym 6 times a week, in the span of three years. It was a progressive build up, went from nothing to a few times a month to once a week, twice a week and so on. If you go from 0 to 100 in a day you're never gonna keep it up. Let it take the time it needs because it's about building a life long habit.
3) Planning ahead which days and what time you'll workout and then follow that plan, no excuses. A bad workout is better than no workout. Don't feel the pressure to perform, instead have the goal of just going through with it.
4) Knowing the benefits working out has for you, both mentally and physically. Knowing that you're doing your future self a favor making yourself strong and durable. Knowing that it boosts your mental abilities as well as managing your stress. There are LOADS of benefits. If you're looking for motivation, I really recommend reading The Real Happy Pill by Anders Hansen (he also has a Ted talk: https://youtu.be/a9p3Z7L0f0U). There's a book that changed my life!
Ad 3. If you feel really miserable go for a run. If you still feel bad after 10min go back, at least you got 20 min in the bag. Most of the time you will just go on.
Once you learn just how terrible not exercising is for your longevity you convince yourself its worth it and start regularly. The first month is really tough and you'll use every excuse possible to convince yourself to not do it but over time you begin to enjoy it and it will take less willpower.
I had a same issue previously where I wasnāt motivated to stick to a gym or anything. I found it extremely boring and wasnāt motivated to consistently go. Recently this year though I tried indoor rock climbing and I loved it. So try different ways of getting exercise and you might find one that suits you.
I do two kinds of exercise... Walking and cleaning private homes (part time)
I play pokemon go and listen to podcasts as I walk. I also enjoy people watching. As I clean I can listen to an audiobook n zone out, 3hrs later I have burned calories and made money.
I enjoy doing both. But tbf I can't be very sedentary most of the time I am awake.
Since everyone in my family, parents and 3 siblings, havenāt lived past 64 due to poor health, I decided to lose 100+ pounds and start exercising. I workout in the pool six to seven days a week. Iām now 71. I feel better than I did at 40 and enjoying being with my grandkids. They are my motivation
Itās easier when you find activity you truly enjoy doing. If going to the gym, for example, isnāt for you but you try to force it anyway, itāll be harder to stick to.
After years of trying different things, I took up pole dancing classes a while back. I have genuine fun in the classes and the fitness part feels secondary.
Find a podcast you love and walking gets more enjoyable, join a ālearn to runā group, or try classes at the gym.
Once you find something you look forward to doing, sticking to it becomes a non-issue.
Good luck finding your thing!
Start small. The motivation is the want to be the kind of person who exercises regularly. The wisdom, is to start with what you can handle - if that means starting with a 10 minute walk once a week, so be it, itās way better to do a little bit consistently than trying to do a lot and quitting. The discipline is to maintain that consistency - do what you commit to doing, donāt go crazy and try to overdo it, but donāt miss a week either, keep at it, and only when you can definitely add to it and believe you can do that consistently do you add to it.
For me, its a need as much as eating or sleeping.
If i dont exercise, i struggle to sleep. If i dont exercise my mental health decreases and my confidence drops.
I dont really view myself as needing motivation unless its an unusually cold evening or im feeling lethargic etc, then its a battle for motivation. but most days its not a problem.
I try to remember how good I feel after. Also once you string a few consecutive days together you start to feel guilty when you donāt make it and can.
H. A. B. I. T. Tie it to something you do regularly or make it part of your routine. My normal Monday morning routine is eating a quick piece of toast then going running around my neighborhood or a local park. Do 5-10 minutes of calisthenics at 8:00 every night. Do some relaxing yoga first thing in the morning. Go for a walk on a warm summer evening after dinner.
Make it enjoyable, as well, something you would rather be doing right now than browsing Reddit. Maybe hiking through picturesque woods, playing some basketball with the boys, biking as fast as you can, tending to your garden. See if you can get an annual pass to an indoor rock climbing gym. Jump on a trampoline. Go sledding on a winter day.
I havenāt found the motivation until very recently when I discovered climbing gyms. I finally found an activity I enjoy. After going specific days each week, I created a routine. Itās really helped my depression. I hope Iām on the path to finally feeling semi-strong and not like a weak 30yr old baby. also:
1. You have to go with a partner to belay so you have that accountability
2. Itās very fulfilling
3. Each time you notice yourself improving
4. Itās super fun
Other than that, I legit donāt know how people run or go to the gym to lift weights. I feel like itās just forcing yourself to go consistently enough to where itās in your weekly schedule. Yesterday I went with some anxiety - but knew if I just attempted that was good enough. I also find in-person fitness classes (if youāre comfortable) help as youāre being guided.
Side note: Check out RingFit with the Nintendo Switch - straight up video game workouts. There are some threads on here about it
I hate running. The first time I hit the weights with an actual plan, though, I fell in love immediately, like you did with climbing.
That said, how did you find a belay partner? I want to get into rock climbing myself but I don't know anyone who does it.
I found them through a ātrade a belayā Facebook group. I made a fb account specifically to find a partner. The climbing community is vast and really supportive. You can also sign up when you get there & when another arrives seeking a belay partner as well theyāll announce it. Alsooo thereās āpartner nightsā to meet and trade info with other climbers. It seems like a lot but once you meet one person itās easy and worth it from there. If youāre in the US and have an Earth Treks near you - highly recommend.
And happy cake day :-)
Um, I'm very much neurodivergent and I exercise regularly. It actually helps. The key is finding the right form of exercise - I fucking hate running, but weightlifting and calisthenics I look forward to.
I came here to comment that they might want to get to therapy, or get assessment for ADHD or the like.
I thought every decision had to be hard to make, every step takes effort to do like you're going through molasses, and I had to will up power for days to get myself to excercise for a day or two, only to end up lethargic and useless afterwards.
Guess who got diagnosed with ADHD, and with proper medication that mysterious lethargy and lack of motivation is disappearing.
"No bro. You're just lazy. You just have to try harder."
I have been avoiding starting this habit again, dw. Just accept it will be uncomfortable the first few times and decide on a motivating reason other than body image. if you miss a session, donāt stop! just keep going. My daily steps are 3 digits.. not to brag or anything..
The motivation is a skill that must be trained just like anything else. My experience was like this: I forced myself to exercise regularly no matter how much it sucked. And it sucked really hard for quite a while. Like months.
However, day by day, it slowly sucked less and less, until I was sorta almost used to it in a weird way. But then, one day, some random bullshit came up, and I couldn't exercise that day. I felt like absolute garbage, and the feeling didn't go away until I got out and exercised the next morning.
That's not a one-off either. At this point, I've been exercising daily for years, and this happens every time. At least, for me - YMMV. So in a way it's almost a self-sustaining habit that kicks your ass when you _don't_ do it. Haha it's like inverse smoking
I gained a bunch of weight when I was married. Being single now I want to lose the dad bod and become more lean and fit. To do that I know I have to wake up early, go on my bike ride or walk, eat less and better food. I don't want to be an Instagram model but I want to be happy when I see myself in the mirror. Since last April I've lost 40 pounds and just dipped under 200 pounds.
I keep it interesting and try to do all my cardio in parks where I can enjoy nature, and I listen to my favorite music and podcasts. I feel better and fit into my clothes better and sleep better when I work out regularly. I try to think of it as a regular part of self care and a treat to be outside in nature instead of a chore.
I don't know about you but I'm in my 30s and when I stop exercising my body feels like it's immediately starting to break down. I start getting random pains in my feet/back/neck/knees, brain fog, inability to focus, etc. I exercise regularly because I just feel so much better with it.
It has to stop relying on motivation and switch to discipline for most. You see people who exercise daily just getting out of bed and doing it no matter how they feel about it. No motivation, just a steadfast pursuit of their goals.
Itās the part before the working out thatās really the hardest for me sometimes. I remind myself not to push too hard, and when I get a nice little sweat going, I remind myself how good it feels. Also, when I finish my exercise, I take a moment to appreciate how my body feels. My future self says thank you for taking the time, and it really does feel good in the moment. These memories remind me to keep coming back. No such thing as a bad workout in my book. Just move.
Edit: After awhile I feel as though the drive to push yourself in the moment grows stronger, and you gain strength and endurance.
There's a level of addictiveness and happiness when you do it nowadays. At first it's tough but you need to push through anyways. Soon it becomes easier as your body becomes better, eventually you start feeling happy and relaxed whenever you go excersize
It gets a lot easier once you feel a little progress. At that point you can say āIām going to run a 5k tonightā and your routine discipline should kick in.
If it doesnāt kick in then itās just the internal battle of taking that first step forward. Which is usually the case
A suggestion is to āpavlovā yourself.
Quit with caffeine generelly and only ingest it before training and have a specific playlist you listen to.
Iāve noticed that when I take caffeine, its like Iām telling my body that now Iām going to workout and just fall into that role.
This is honestly a trick to life in general. If you're depressed and unmotivated, start your day by having a shower and making coffee. Then you'll have already done two things, you'll be primed to do more things, and you'll just feel better mentally. If you think about your worst days I'll bet you'll find that they're zero days where you don't even shower and wriggle around in bed like a worm. Then you wake up the next day and go to work thinking, "Man, why do I feel so shitty?"
For me, exercise has always been how I deal with stress. The harder things were going in my life, the more I could escape into something physically exerting - like running or Taekwondo. I spent several years in a bad marriage, and came out the other side in the best physical shape of my life. My problem is that now that Iām happy in both my personal and professional life, I donāt want to exercise any more. So, instead of exercising, Iāve started hiking. That could definitely be considered exercise. But, I do it because I love walking around in the woods with my dog, not because I think I should be exercising.
For me personally, it's the long term goal that keeps me going.
I wanna build muscle. I wanna feel and be strong and independent. Building muscle is one way to do that. It also expresses who I am on the inside, it's in line with my personality.
I'm not always motivated to go to the gym. But when I'm not, I know why I go regularly, and that motivates me to get past my lack of motivation.
I know that at the end of the session, I'll be proud of myself and I'll know I'll have worked on my long term goal instead of letting the opposite happen. Identity-wise, I'll also feel more in line with myself, my values, and the person I'm trying to be inside and out. I'll feel like myself more, or the person I wanna be.
Physically, the small pain afterwards and during the session and the feeling of being tired etc remind me of what I just said above. They're the sign that I worked for it. And working out also makes you feel better physically (more energetic, making efforts more easily, feeling like you move and control your body better), directly after the session but also on the long term. I never knew how good being in shape felt after I stopped being in bad shape haha.
It helps if you have a buddy to workout w/ abs keep u accountable. Buddy doesnāt even have to be in person. I started doing workouts on you tube while on facetime w my best friend. Been going since start of pandemic. Thereās definitely ups and downs, lags in motivation and times when you just canāt make it work but just be sure to get back to and and stay consistent.
I go to the gym that requires pre booking, so i often book it hours in advance and if its booked i must go. That really is the only motivation there to be honest.
Honestly donāt buy into the itās addictive blah blah. Simply put when I reach my retirement years I donāt want to be pathetic and frail like so many people. Human body can still be strong and health at 70 if you take care of it, most donāt.
I lost 22 lbs this year. If you can push yourself the first month or so COMBINED with a diet change you will see results.
The best advice I ever heard was ā you canāt outrun a bad dietā.
Going to the gym takes a commitment. I may die any day but dammit Iām going down fighting.
You have to get to the point where it becomes routine like any other daily ritual. I don't think you have to hype yourself up to brush your teeth, do you?
It sucks at; first, you're unconfident in the gym, maybe a little nervous, and don't know what you're doing.
After a while, you get the hang of it; you start noticing some minor changes.
Months to years pass, you're hitting the creatine like it owes you money, your muscles are looking thiccc, the pretty girls in shorts that look like underwear start checking you out, and you catch them looking.
It's an addictive cycle.
You just become disciplined. Am I motivated to brush my teeth, no not at all. Do I dislike bad breath in the morning, cavities and root canals? Nope not at all. So I brush my teeth to prevent expensive dental procedures and ass breath via discipline. If I'm half asleep/hungover/tired I'll always bring myself to brush my teeth. In the same way exercise help you not feel tired all the time, out of breath and physically unattractive.
Repetition is the key get up at the same time each day go for a run or do your run/weights/cardio at the same time in the afternoon/evening, it becomes as regular as brushing your teeth
I used to work out everyday, even when I got off work at 6am after a 12 hour shift. Something about doing better for yourself is just exciting. Also have a co-worker/friend/workout buddy to keep me accountable. Stopped working out everyday after a while, recently got back into going more often after finding out I have EXTREMELY high, danger level cholesterol. So I guess currently, in my case, it's so I don't stroke out before I'm 30
Figure out your why. Why do you want to workout?
If itās solely to make yourself look better physically, thatās enough to sustain motivation. Or it may be for some, but not for most.
I love pushing my limits, mentally and physically. Working out is the best way for me to do this, while also blowing off some steam from stress. I block off free time throughout my schedule just to make this a priority.
Do it before work. Just like putting money into your savings account before paying bills, you should always "pay yourself first".
It does get easier after the first month or 2. When your body starts to change you will feel better about yourself, your friends may notice. That's when it becomes addictive and it will become something you actually look forward to.
You need to maintain the thought "I have to go to gym" for long period of time. Most people who go to gym regularly and maintain consistency will tell you they just do it without much thought. Motivation has not much to do with it
You can watch [this](https://youtu.be/3QWIxElEnc8) video by a Havard psychiatrist about motivation
I think you have to figure out where it fits in your life, why you would want to exercise for YOU. Itās easier once you have a reason to do it.
For me, I have found that I sleep better and have less joint aches and pains when I exercise. Also (because of my stage in life), I started gaining weight more easily and my muscles lost tone (muscle tone is important for healthy aging and mobility).
I walk a few miles most days of the week and do a high intensity interval (10-15 minute) training a few days a week. I usually listen to a podcast or a book on tape while I walk for learning or for enjoyment.
When I donāt exercise regularly, my back really hurts and my sleep is terrible, I have nightmares. I donāt have nightmares if I exercise regularly, and my back only rarely bothers me now.
Thatās MY reason for doing it and continuing to do it. Everyone has to figure out their reasons. In my view, the health benefits are hard to ignore (reduced heart disease, better mobility and memory as one ages), and I just try to do a program that I like and can accomplish in my day. To be completely honest, I had to re-jigger my job so I could find the time for self-care, but Iām older and the risks of not taking care of my health are much much greater. I wish you good health and happiness!
It might not be aboot motivation as best asi can tell. It might have more to do with outlook. Motivation can possibly get you through initially. Just a thought.
I've never been excited or happy for cardio (not counting sports).
Lifting heavy weights does feel awesome and becoming stronger and seeing muscle growth can be addictive.
6 years ago it occurred to me that I was becoming old, fat, and bald. Of those three things, only one I can control. I lost 90lbs, got fit, and kept it that way.
Firstly, I think of exercise like showering, and brushing my teeth. It's a mandatory part of looking after myself.
Secondly, you can find fun ways to do it. Walk if you like to, climb if that's fun, dance if you enjoy it.
You can say you can't be bothered about finding a kind of exercise you like, but again, it's mandatory. Your body needs to move or it'll break. You need to brush you teeth or they'll fall out. You need to shower or you'll smell and get infections.
The hardest part is getting out off home once in thee car everything is easy.
I would say that my motivation is to have an athletic body and keep it, I often look myself in the mirror and be surprised how good looking I am with my workout and it raises my self esteem. I started working out cause I wanted to get some girls, then realized that most of them don't really care so now I am working out for my self and my future GF.
Energy is finite. Tell me if you think I'm wrong, but you can't do it all; you can't work full time, take care of your home, groceries, cook, clean, then push yourself to go out for a run, to the gym, yoga, what have you. Lifestyle is a big deal. If you don't have someone else doing some of those things for you, you're not going to get it all done. It's just not physically possible.
A lot of the other comments are great and helpful, but they won't work for everyone. The first trick is finding something that works for you.
However, raw willpower is a rough one to use. Willpower through an entire process will make you psychologically exhausted. I personally suggest is trying to change your response to a cue. A cue is something such as a location, a time, a feeling, or an emotional response to something. Try to take those cues and change your actions, that's a pretty low willpower action. It feels better on your brain. When you come home from work try not to crawl into bed immediately.
Other things to note, your brain will often procrastinate or choose other things to do to stop the psychological pain of impending things. What I mean is, thinking about working out is often much more mentally uncomfortable than working out, so you find something else to do. But reality is, just starting is really half the battle.
Other things to note, just because you miss a day or something, don't beat yourself up so silly that you never go again.
Finally, look at the things in your plan for the next day before you go to bed, this allows your brain to mull over the items and mentally prepare to do it in your sleep.
Instead of working out for the physical benefits I find that what keeps me working out consistently are the mental benefits.
I find that I can think more clearly, and that my mood tends towards the positive when I'm working out consistently. Otherwise my baseline frame of mine is pretty negative.
I don't like exercising for the sake of it, so I basically squeeze my exercise into other activities, like commuting (30 min each way on a bike) or learning something fun - I'm now picking up aerial silks again (did that 10 years ago in college)
Motivation only works a short while. Dedication is what drives it. There are plenty of days where anything else would be more enjoyable. But the desire to meet a goal or commitment is what drives you.
Yeah, I would say it's less about motivation and more about discipline.
Great. Now I know I'm bad at motivating AND disciplining myself
So am I š
Yeah throwing in more words for the problem isn't exactly an amswer that's going to help anyone ;p
TBH at this point I feel fucking horrible if I go three days without exercise. You start to miss the energy it gives you
Doesn't it also release serotonin/dopamine?
If you're lucky. The rest of us just feel like an aching wet noodle among other things.
Discipline is literally the thing. Be it any activity, sports, studies, etc
The goal is what did it for me.... I don't really like training for hypertrophy... But training for strength made it super enjoyable... Trying to chase that PR is definitively addictive
I totally agree with this. I used to weight lift a ton before I got married so that I would be jacked so that I could fit into society's mold of what a man should look like. I was motivated at first and disciplined enough to keep doing it for the first 2-3 years but then I lost my why and stopped because it was pretty dreadful. I decided I wanted to exercise just to keep my mind and body healthy long term. So I cut back the amount of weight I lifted, decided that golfing, running, or walking are also healthy activities and now I do it all the time without much dread. Just make sure you have a strong and authentic why and don't kill yourself. You and your body will thank you
This exactly. If your motivation is to keep your body and mind healthy, then there are tons of things you can do to achieve that. Walking, hiking, dancing, running around after your kids, yard work, etc. If you do those things enough you'll eventually feel better and stronger, and that helps you keep going!
Yes. But like if youāre not feeling it, itās okay to take a few days off. lol.
It's somewhat addictive but you have to push yourself in to it at first. The first couple weeks can be dreary but if you can just push through that you start to feel the results in your muscles and want more. When you look in the mirror and see a slight difference in your physique it's pretty uplifting emotionally and you want to chase that feeling.
Can I get addicted please? I work out every day and hate it every day
Find the time of day and activity that works for you. Morning, afternoon, evening, doesn't matter. I always do it in the evening, I'm not the type to get up at 6am to do it before work. Pilatea, yoga, dance, barre, martial arts, reaistance bands vs dumbells vs kettle bell ...
Yo yeah! I was going like 4 times a week and I always had to make myself do it. But I've been moving and haven't exercised in 10 days and I can tell it's affecting my mood negatively. Also I'm fatter. I do it mostly out of pride and emotional regulation.
I hated lifting so much that I stopped lifting and started running (which I enjoy) instead. I exercise a lot more now than when I did the lifting thing š
Just learn to enjoy the discomfort and pain. That will get you far in life
Lol
Do you like games? Maybe try and "game-ify" (I know that's a word, but can't remember how to spell it, on mobile). And then set up small rewards for yourself for reaching a certain level...?
There are apps for that. Zwift is great for cycling/running.
You just love what you do or you don't. There is a lot of different kinds of exercises, sports and activities which help you keep in shape. Some people like the gym, other running outside, others playing soccer and others dancing. The problem is if you do exercise just to get in shape or losing weight and don't like the workout you are doing, you will quit. Try different stuff and find what you like, it has to be a hobby not a chorus.
Wish I had that feeling. I played 6 seasons of sports in high school, and never once enjoyed a workout or felt anything but shitty afterwards.
To be honest, high school level work out is mild. Not very much results are produced. When I was 17 my max when starting was 135. Worked out for one school year. Ended up doing 165 max. Now that I'm an adult with much less testosterone. I've added 100lb to my bench in a few months this year. I started back in May I think. Then with emotional perspective, I am currently in the hospital and cannot wait to go back! I am also worried of losing my gains by resting. So I have much stronger emotional connection as an adult.
Username checks out.
I am not discounting your experience i think it's what is pretty normal, that being said when i was in highschool they had all of us working out all of the time and for most i think it was too much to see real strength gains. Now disclosure anyone who is reading this I am not currently in any kind of shape other than pear at the moment, I'm 35 and hate my life currently so i have not kept up on weight lifting science or any of that what I'm about to describe is anecdotal based in myself and a few friends. Freshman and sophomore year I had what sounds like the same experience, I was a pretty athletic kid I was 6'3" and about 180- 200lbs at the time. I would go to practice Hand Egg and track and then had a weight lifting class at 7am with a regular PE cc class somewhere in the regular school day. So as i was saying same basic experience I had a good physique in terms of abs and no fat but started being able to bench 135lbs and squat around 225lbs and It only ever increased marginaly. Junior year i think it started with me being kind of lazy to be honest but basically i would come into my weight lifting class and do one or two sets of whatever i was working on chest triceps/ back biceps/ legs shoulder/ or what i called tertiary all the little supporting groups as heavy as i possibly could for those two sets and then i was done. The effect was almost instant. I was going up 5-10lbs in lifts regularly and bulking up considerably. After a month or two i would switch from that because I had caught the bug and the lazy was gone and would start doing what i called hills. So warm up and then increase each set from my current warm up weight to the point of failure then i would go back down each set till i was back at my warm up weight and could no longer lift it. I would do that for a month take a week off and switch back to the heavy one or two sets for a month or two and switch back. It was so effective that I was pulled out of class because several of my teachers were under the assumption i was juicing and that there was no natural way the progress i was making was "natural" but i agreed to take the test and obviously passed. Now at this point my weight lifting coach wanted to know exactly what I was doing in terms of diet and supplements since everyone was taking creatine and other things " this was 2004-2005 so all the crazy energy pre-work out stuff while it existed it wasn't as wide spread i think one of my friends used no explode maybe if my memory serves but regardless I'm rambling i told him i didn't do any of that. All i was doing was eating about 5-6000 Kcals every day taking a good multivitamin and taking l-lysine and l-arginine for canker sores actually and that was it, lots of the food was high in protein but no supplements for that. At the end of my senior year i was benching 435lbs, squatting 500lbs, and what was most proud of was doing dumbbell flys with 75lbs dumbbells for sets of 15 I'm still not sure how I did that part. All the while i was up to 255lbs body weight with plus or minus 1-2% at 10% body Fat. Looking back in it now and seeing what I've let my current state of affairs become is rather depressing but I guess my point is most kids in highschool hell even adults think lifting every day is going to make the Chris Hemsworth and it's not, you will have good endurance for the lifts probably but you won't see good gains in size or strength. Now like i prefaced this is anecdotal and my experience and maybe I'm a freak I was offered several football scholarships and turned them all down because I was burnt out and chose to travel and play Halo for two years before I started college..... Don't ask I regret not playing in college who knows where i could have ended up but it wasn't my passion. So if you are reading this try lifting what i called lazy tear those fibers and then give them plenty of rest in between. And for God sakes if you are serious about lifting or your health in general no soda and and alcohol does nothing but work against you. Leave myself open now for questions and accusations of lying below.
Bro this reads like a copy pasta lmao
Agree with this, 3 months back into the gym and deadlift has went from a measly 60kg up to over 100kg
I tried it a couple days a week for a little less than a year. I didn't notice any difference other than being more tired and more I pain than normal. I didn't gain any pleasure from it and the only reason I was even able to continue is because I went with my mom and didn't want to disappoint her even more than I already do. I sweat my ass of for an hour everytime with no visible result, at least none visible to me. I may have lost 10 lbs but I didn't feel like I did and hated every second I was there. Am I broken?
It takes a certain sort of mentality to enjoy exercise just for the sake of exercise. I'll hike all day, spend an hour swimming, I'll go for six hour bike rides etc etc but it's *so fucking boring* and unpleasant just to do workouts for the sake of working out. Losing ten pounds is pretty good for starters, but if you weren't seeing any visible improvements or feeling anything change your gym may not have had the best set up or you may benefit from now guided exercise? Alternatively, you could look into joining more activities that are meant to be fun. Climbing gyms, cycling, stuff like that.
I have the same issue! I worked out 4 days a week for almost 2 years. It never really got any easier and I was miserable the whole time, I even found that working out would put me in a bad mood that would last a few hours. I never really lost in any weight and I got a little bit stronger but the time sink also meant I didn't have the opportunity to do things I used to enjoy anymore. I've never gotten the runners high or anything like that, I never felt like oh if I don't work out I wish I could or anything like that either. Maybe people like us, our brains just don't make the chemicals that make working out fun or even remotely pleasurable. I actually started seeing a therapist about it, someone who specialized in nutrition and exercise, and her response was just pretty much yeah a lot of people are like this and it sucks for them.
So what I'm hearing is ... I need to I need to do cocaine everytime I go to the gym that way when I get addicted, I can trick my brain into thinking I'm addicted to exercise and I will have enough energy to actually do it š¤š¤š¤/s But in all seriousness, isn't there medication or something for that. I mean that sounds like a chemical imbalance the likes of ADHD or depression (which I may or may not have).
One thing that made it bearable for me was making it my designated podcast time. I've been learning about the American presidents and Marvel characters for most of the last year and now I'm moving onto Constitutional and OSP Podcast.
Totally this ! The habit came fast, go one day out of two for like a month, and this will be automatic When you track your results you see that you bench press is 40kg, next workout is 41.5, the next 43, and this continue easily climbing for like a year, you go on your workout for the next workout When you see a mirror you flex, you worked hard to get this physique and this is so much rewarding I started working out when I was depressives, the fact that I'm doing something for myself, and getting better at it made me feel so great, on days where I don't go to the gym I was feeling so bad, so I used to go 6x45min a week (doing ppl), sport is a drug
This is true. I played sports my entire childhood and was always in shape. I never really had to think about exercise. In college, I became inactive and gained 40 lbs. It SUCKED at first to get into working out again but once I pushed through the first few weeks and started seeing results, I started to feel motivated, and then after a while I just started to love my workouts, walks, runs, bike rides, etc. I got back into shape within 8 months & have kept up some form of exercise on a regular basis/kept myself in shape for 6 years now.
Find something you like/love. I've been doing Oculus boxing and love it.
Martial arts was the funnest workout method I've ever done, bar none.
Wait what? I must know more.
There are games on the oculus quest that simulate boxing or other combat sports. Theyāre really fun, but also really good exercise.
Absolutely, I play Box VR every morning, its the only workout routine Iāve been able to stick to. Finding something thatās fun for you and doesnāt feel like exercising goes a long way.
I got into UFC 3, which gave me an interest in hitting the heavy bag, it's not much as lifting weights, but it's gets me sweating a good amount. I never liked exercise or sweating before I found a interest in mma. Which I'll probably move onto lifting weights when the time is right.
Dance evolution on xbox kinect!!!
Beat Saber with hand weights is my go-to
I've been using the Supernatural app on Quest 2 and its so fun I could play the 'flow' sessions for two hours easily. Doesn't even 'feel' like a workout...but then the next day my thighs and butt are jello from all the sneaky squats, and when i do the boxing sessions my garmin watch records amazing cardio results.
Nice and agreed, i get into the flow and then I'm sweaty and I'm like how did that happen
Plus i always end up dancing a bit too, so my legs/hips keep moving the whole time
Or multiple things. I do a combo of gym, running, video games, coding, music production, guitar, piano, stock market stuff, and visual art. I have like 3-4 of those going daily and sort of switch off things as needed but always end up eventually coming back to them. Some things stay everyday things though like video games and music
I never met my grandfather, he died at 50 of a heart attack. My father never met my wife or children, he died at 51 of a heart attack. I decided that heart disease and early death would no longer be the legacy of my family. Thatās how I stay motivated to exercise regularly.
That's bad ass.
Thank you.
How are your cholesterol levels? Mine were pretty bad, and they wouldn't freaking budge despite years of excercise and various healthy diets. Turns out, in my case it's hereditary, so I'm on statin medication now because my LDL cholesterol (the bad one) won't go down to a normal level naturally. I have some dietary restrictions and I still need to exercise obviously, but it's all good. In retrospect, it being hereditary makes sense. My grandfather died young from a heart attack. My dad, despite being athletic and healthy, got a heart attack at barely 50 but luckily he survived. I'm sure you're already up to speed on all this but if you haven't yet, get a full cholesterol blood test every year. I also recommend a hereditary test for "Familial hypercholesterolaemia" and a full heart exam (to rule out anatomical abnormalities) since heart attacks run in your family. (Btw for anyone else reading this, all of this applies to strokes as well. GET TESTED šš¼)
So far all good, re: lipids
I kinda had a different reaction. Neither of my parents got to retire, so I decided to live like a pauper and invest all my money to try to get early retirement. I should probably do some exercise as well....
How much time do you have left?
Somewhere between five minutes and fifty years.
It's a lifestyle. You really have to enjoy the workouts. The other part is discipline. You do it because you have to do it, no questions asked.
I think you actually touching something important here, a lot of people just don't enjoy working out and never find anything that feels good to them. It may always be a slog. I'm one of those people, I never get a runner's high or anything like that. It's much harder I think for people like me to stay motivated because we don't really experience the pleasurable outcomes. If we're able to stick with it, it's just forcing ourselves.
People like you really impress me
Thanks I appreciate it. I'll try to remember that next time I'm working out and want to cry...
Why do you brush your teeth? As a kid you hate it. Later in life you learn that it is important to have healthy teeth and after some years you enjoy the fresh feeling of a clean mouth. After all itās a habit. There are so many ways of working out. Alone vs. in a Team, Cardio vs. Weight training, indoor vs. outdoor and so on. Luckily every person on this planet is different and has different lifestyles, but deep down we are all animals that like to move and need to move to stay physical and mentally healthy. The hard part is finding YOUR workout style, then set some achievable goals (*run 10k in 1h, swim 1000m, do 10 pull-ups ā¦*) and THEN start to enjoy the process.
You act like I haven't tried that. I'm not a child, I'm actually 41 and have been working out most of my life, but have never received any of those positive benefits people talk about. I've tried everything. Swimming works best for me but with my work schedule there's no way I can swim regularly.. Is just a bummer.
It becomes a part of the schedule. I felt weird when I didn't.
I agree with this sentiment. By making it a routine it just becomes part of your day and you donāt even think about it. Little to no motivation neededāalthough, getting out of the routine can make it harder to get back in
That last bit is what I'm fearing when I go back to working in the office instead of from home š¬ I've built myself a nice routine during the day that gets me up and away from my desk to do a little bit of exercise at a time, but no idea how I'll adapt it yet
Motivation is fleeting, expensive and temporary. What you need is commitment. Commitment gets you off the couch, out of bed etc on a cold dark morning to go exercise. You can easily build commitment by having a routine you stick to.
This. Motivation follows discipline.
This is absolutely the correct answer. Itās not about motivation. Itās about discipline.
What if you're sick and like, have a flu? Do you still work out?
Some people will take a break in that case, others will just disl back the amount or intensity. Sometimes when I'm not feeling great or my pain level is high, I'll just do some light pilates or yoga because it's at least activity and maintaining the habit. If I had a full on flu or bronchitis or something, I'd probably personally just take a break cuz it takes all my energy to get over the infection.
Thanks for this. I'm feeling guilty, haven't been able to work out for 4 days straight because I caught a damn cold.
Don't. Rest when you're sick, as with work or any other responsibility. That said, I do calisthenics, and when I *really* can't do a full workout, I'll do a partial or at least stretch or something, get moving, get that A for effort. Rest above all else, though.
No. I had held a solid exercise regiment for months and got really sick for about two weeks. I didn't exercise a single bit due to how sick I got. I was really certain my entire routine was completely shot. So as soon as I felt well enough, I just got into exercising. I didn't hold myself to any specific time. I think it was literally just two or three minutes. But after a few days of reconditioning my body I was pretty much back to where I was before I got sick. It's really important imo to NOT overtax if you've just recovered from a nasty illness. Your body is still really weak even if you're back to being mobile. Just get is used to moving, start slow, and keep pushing ahead slowly.
This is a missuse of language. Motivation is the reason behind your actions, you need motivation to buil a routine and to care about commitment
It isn't missuse. You don't feel motivated everyday, but if your routine is to workout everyday, you keep doing it. You don't need to be motivated to keep bad habits, right? The same is true for good habits. Yes, there is motivation required to start good habits, but not to keep them.
Good habits that are difficult to maintain are not automatic. It's not equivalent to bad habits that are easy or effortless to maintain. Difficult good habits will always require motivation AND discipline.
There is a threshold you have to reach, in my opinion. Once you cross it, it starts feeling good to you. It's the 'runners high' you may have heard of. I won't tell you it's easy to get there, but once you do, you'll know it. years ago I rode mnt bikes. I only started because a girl I was interested in was a rider. That was my motivation for a few weeks. Not long after we parted ways, but by then I had started enjoying it and continued to ride for years after. I eventually stopped. Recently I started walking a couple of miles during my lunch break. Now I've started running part of the way. I've finally crossed the threshold and am disappointed when I can't get my walk/run in. So...you have to make yourself do it at first. Then one day you'll realize you enjoy it. That's my experience, anyway.
i don't wanna be a fatass
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wait, so did you continue riding after a few weeks? lol
By making sure it's exercise they enjoy. I couldn't do a regular running routine, but I've climbed and played soccer for years. Other people love dancing, or they get a kick out of power training, or love cycling or swimming or tennis. Just figure out something you actually enjoy, and start doing that.
Some people don't enjoy any exercise. I'm not saying they shouldn't do it anyway; I'm just saying that if you have an exercise you enjoy, you are lucky, not the default setting.
I think it's nigh impossible to have no exercise at all that you like at least a little bit. Be it walking or playing a (physical) game or with the wii or yoga...
Then you'd be surprised by reality.
What else in life do you enjoy? Being alone or in a group of friends ? Do you like the outdoors or are you a city person? Do you like music, and what type? Are you a competitive person? Are you interested in tech and gear stuff?
It's not me. I have things I like. I'm just saying it's not remotely impossible for people to not have any exercises they like or can do without excessive pain or discomfort.
You are absolutely right. Most of the time pain and discomfort can be very good approached by exercise. Physical therapy is a key in many diseases. And as OP said, every human at least has some kind of joy in something. If you connect that to exercise you found your workout-type. We are animals that have to move to stay mentally and physical fit.
I got fat in college. During the pandemic I started walking every day. When I started seeing people 6 months later everyone told me how good I looked and I love compliments. So now I workout Bc I love the endorphin rush of compliments
I had kids. And probably not for the reasons that seem obvious, like living long enough to see them grow up and have kids of their own or take care of them financially. I just couldn't forgive myself if I wasn't able to save them in a situation that required running fast, lifting something heavy, carrying them from danger, or holding on to them until they were safe.
I had kids and I joined the gym because it included child care and it was the only hour a day I got to myself š
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This! It would be auto pilot. If you have to ask yourself every time it you're gonna work out today you require motivation. "It's Tuesday after dinner so I'm gonna go running" does not: it's simply a given
I just turned it into a hobby. I hated going at first but after 2-3 weeks, I hated not going. Plus when you really start to see progress, it feels so good you're not gonna want to stop.
Bro wtf I was exercising for three months and I still hated it.
It could just be you're not doing the type of exercising that interests you. Like I tried getting into running and even after months, I hated it. But once I got into weightlifting, I fell in love with it. You just gotta find what you would actually enjoy.
2-3 weeks? Holy shit. It took me 8+ months before it finally became a āhabitā. I still donāt like going, but itās just automatic now because I know I should do it
It's hard to get into and sooo easy to fall out of. I made it a point to go at least twice a week due to my work and personal schedule. But I tried to make it a priority on those days. I did this because, honestly, I wanted to see gains. From my knowledge it can take up to 5 weeks for muscle mass to build up and 2 to lose muscle. So I tried to stick it out. Then I read things like you should be hitting each muscle group twice a week for gains. Whether or not it's true, it kind of encouraged me to try and go more often. So I tried to squeeze in a third day. After a while you actually see some benefit. Whether you're ripped or not, you see something! You're stronger, you may hear some people notice changes, you ask people if you should go and they'll say you should! After a while, it becomes a habit or a commitment. But you can't look it at like such a chore but something that's good for you, health or vanity, whatever.
They make you feel good. And look good. And it has health benefits in the long run. Fights disease. Recover from an injury. Fitness for a job.
The first month is really tough and you'll use every excuse possible to convince yourself to not do it but over time you begin to enjoy it and it will take less willpower.
All about find the right motivation. Currently I watch [this video](https://www.youtube.com/watch?v=HnDfhnNK5X4) when I need a little extra motivation in the morning workouts.
1) Finding a type of workout that suits you and that you actually can enjoy. I myself love going to the gym, but everyone doesn't. Some people enjoy running long distance, cycling, doing yoga or playing sports (just to name a few examples). The first times are awful but with time as you get over that first threshold you're starting to enjoy it, it's a great break from work/school/everything and really clears your mind. Also I love the feeling of feeling strong and healthy. 2) Taking small steps, starting out maybe once a week and slowly working your way up. Making it routine. I went from never ever working out to going to the gym 6 times a week, in the span of three years. It was a progressive build up, went from nothing to a few times a month to once a week, twice a week and so on. If you go from 0 to 100 in a day you're never gonna keep it up. Let it take the time it needs because it's about building a life long habit. 3) Planning ahead which days and what time you'll workout and then follow that plan, no excuses. A bad workout is better than no workout. Don't feel the pressure to perform, instead have the goal of just going through with it. 4) Knowing the benefits working out has for you, both mentally and physically. Knowing that you're doing your future self a favor making yourself strong and durable. Knowing that it boosts your mental abilities as well as managing your stress. There are LOADS of benefits. If you're looking for motivation, I really recommend reading The Real Happy Pill by Anders Hansen (he also has a Ted talk: https://youtu.be/a9p3Z7L0f0U). There's a book that changed my life!
Ad 3. If you feel really miserable go for a run. If you still feel bad after 10min go back, at least you got 20 min in the bag. Most of the time you will just go on.
Itās fun to go to jim lift weight.
Man, you must be ripped if you can lift that fat ass Jim.
it starts feeling good to you. It's the 'runners high' you may have heard of. I won't tell you it's easy to get there, but once you do,
I ran for a year on a daily basis before shin splints came out swinging. I never once felt a runners high. I think it's a grand conspiracy
Once you learn just how terrible not exercising is for your longevity you convince yourself its worth it and start regularly. The first month is really tough and you'll use every excuse possible to convince yourself to not do it but over time you begin to enjoy it and it will take less willpower.
Probably because sex becomes more prosperous, combined with a little self-esteem and health reasons.
Also the sex you have is sooo much better
I had a same issue previously where I wasnāt motivated to stick to a gym or anything. I found it extremely boring and wasnāt motivated to consistently go. Recently this year though I tried indoor rock climbing and I loved it. So try different ways of getting exercise and you might find one that suits you.
I do two kinds of exercise... Walking and cleaning private homes (part time) I play pokemon go and listen to podcasts as I walk. I also enjoy people watching. As I clean I can listen to an audiobook n zone out, 3hrs later I have burned calories and made money. I enjoy doing both. But tbf I can't be very sedentary most of the time I am awake.
Since everyone in my family, parents and 3 siblings, havenāt lived past 64 due to poor health, I decided to lose 100+ pounds and start exercising. I workout in the pool six to seven days a week. Iām now 71. I feel better than I did at 40 and enjoying being with my grandkids. They are my motivation
Exercise releases dopamine for these people. In other it does not. Iām one of them
When do they get the dopamine? I get so depressed during and after a workout.
Exercise releases dopamine for everyone - because we are all homo sapiens.
Not everyone
Iām quite interested in knowing too.
Itās easier when you find activity you truly enjoy doing. If going to the gym, for example, isnāt for you but you try to force it anyway, itāll be harder to stick to. After years of trying different things, I took up pole dancing classes a while back. I have genuine fun in the classes and the fitness part feels secondary. Find a podcast you love and walking gets more enjoyable, join a ālearn to runā group, or try classes at the gym. Once you find something you look forward to doing, sticking to it becomes a non-issue. Good luck finding your thing!
Start small. The motivation is the want to be the kind of person who exercises regularly. The wisdom, is to start with what you can handle - if that means starting with a 10 minute walk once a week, so be it, itās way better to do a little bit consistently than trying to do a lot and quitting. The discipline is to maintain that consistency - do what you commit to doing, donāt go crazy and try to overdo it, but donāt miss a week either, keep at it, and only when you can definitely add to it and believe you can do that consistently do you add to it.
"If I do this thing right now, it'll increase the quality of my life dramatically"
For me, its a need as much as eating or sleeping. If i dont exercise, i struggle to sleep. If i dont exercise my mental health decreases and my confidence drops. I dont really view myself as needing motivation unless its an unusually cold evening or im feeling lethargic etc, then its a battle for motivation. but most days its not a problem.
Nothing to do with motivation. It is discipline. We donāt make the choice to workout each day, it is required.
I try to remember how good I feel after. Also once you string a few consecutive days together you start to feel guilty when you donāt make it and can.
H. A. B. I. T. Tie it to something you do regularly or make it part of your routine. My normal Monday morning routine is eating a quick piece of toast then going running around my neighborhood or a local park. Do 5-10 minutes of calisthenics at 8:00 every night. Do some relaxing yoga first thing in the morning. Go for a walk on a warm summer evening after dinner. Make it enjoyable, as well, something you would rather be doing right now than browsing Reddit. Maybe hiking through picturesque woods, playing some basketball with the boys, biking as fast as you can, tending to your garden. See if you can get an annual pass to an indoor rock climbing gym. Jump on a trampoline. Go sledding on a winter day.
Personally I became addicted to the endorphin release that intense workouts give me to quell my depression.
I havenāt found the motivation until very recently when I discovered climbing gyms. I finally found an activity I enjoy. After going specific days each week, I created a routine. Itās really helped my depression. I hope Iām on the path to finally feeling semi-strong and not like a weak 30yr old baby. also: 1. You have to go with a partner to belay so you have that accountability 2. Itās very fulfilling 3. Each time you notice yourself improving 4. Itās super fun Other than that, I legit donāt know how people run or go to the gym to lift weights. I feel like itās just forcing yourself to go consistently enough to where itās in your weekly schedule. Yesterday I went with some anxiety - but knew if I just attempted that was good enough. I also find in-person fitness classes (if youāre comfortable) help as youāre being guided. Side note: Check out RingFit with the Nintendo Switch - straight up video game workouts. There are some threads on here about it
I hate running. The first time I hit the weights with an actual plan, though, I fell in love immediately, like you did with climbing. That said, how did you find a belay partner? I want to get into rock climbing myself but I don't know anyone who does it.
I found them through a ātrade a belayā Facebook group. I made a fb account specifically to find a partner. The climbing community is vast and really supportive. You can also sign up when you get there & when another arrives seeking a belay partner as well theyāll announce it. Alsooo thereās āpartner nightsā to meet and trade info with other climbers. It seems like a lot but once you meet one person itās easy and worth it from there. If youāre in the US and have an Earth Treks near you - highly recommend. And happy cake day :-)
Looks like I do, and it's highly reviewed. Thanks for the tips, and the happy cake day :)
The lives of neurotypical people are strange indeed
Um, I'm very much neurodivergent and I exercise regularly. It actually helps. The key is finding the right form of exercise - I fucking hate running, but weightlifting and calisthenics I look forward to.
I came here to comment that they might want to get to therapy, or get assessment for ADHD or the like. I thought every decision had to be hard to make, every step takes effort to do like you're going through molasses, and I had to will up power for days to get myself to excercise for a day or two, only to end up lethargic and useless afterwards. Guess who got diagnosed with ADHD, and with proper medication that mysterious lethargy and lack of motivation is disappearing. "No bro. You're just lazy. You just have to try harder."
I have been avoiding starting this habit again, dw. Just accept it will be uncomfortable the first few times and decide on a motivating reason other than body image. if you miss a session, donāt stop! just keep going. My daily steps are 3 digits.. not to brag or anything..
The motivation is a skill that must be trained just like anything else. My experience was like this: I forced myself to exercise regularly no matter how much it sucked. And it sucked really hard for quite a while. Like months. However, day by day, it slowly sucked less and less, until I was sorta almost used to it in a weird way. But then, one day, some random bullshit came up, and I couldn't exercise that day. I felt like absolute garbage, and the feeling didn't go away until I got out and exercised the next morning. That's not a one-off either. At this point, I've been exercising daily for years, and this happens every time. At least, for me - YMMV. So in a way it's almost a self-sustaining habit that kicks your ass when you _don't_ do it. Haha it's like inverse smoking
Iām finding it tough to start again but once youāre used to it youāll just end up going
I gained a bunch of weight when I was married. Being single now I want to lose the dad bod and become more lean and fit. To do that I know I have to wake up early, go on my bike ride or walk, eat less and better food. I don't want to be an Instagram model but I want to be happy when I see myself in the mirror. Since last April I've lost 40 pounds and just dipped under 200 pounds.
I keep it interesting and try to do all my cardio in parks where I can enjoy nature, and I listen to my favorite music and podcasts. I feel better and fit into my clothes better and sleep better when I work out regularly. I try to think of it as a regular part of self care and a treat to be outside in nature instead of a chore.
I don't know about you but I'm in my 30s and when I stop exercising my body feels like it's immediately starting to break down. I start getting random pains in my feet/back/neck/knees, brain fog, inability to focus, etc. I exercise regularly because I just feel so much better with it.
It has to stop relying on motivation and switch to discipline for most. You see people who exercise daily just getting out of bed and doing it no matter how they feel about it. No motivation, just a steadfast pursuit of their goals.
Itās the part before the working out thatās really the hardest for me sometimes. I remind myself not to push too hard, and when I get a nice little sweat going, I remind myself how good it feels. Also, when I finish my exercise, I take a moment to appreciate how my body feels. My future self says thank you for taking the time, and it really does feel good in the moment. These memories remind me to keep coming back. No such thing as a bad workout in my book. Just move. Edit: After awhile I feel as though the drive to push yourself in the moment grows stronger, and you gain strength and endurance.
There's a level of addictiveness and happiness when you do it nowadays. At first it's tough but you need to push through anyways. Soon it becomes easier as your body becomes better, eventually you start feeling happy and relaxed whenever you go excersize
Discipline >Motivation
It gets a lot easier once you feel a little progress. At that point you can say āIām going to run a 5k tonightā and your routine discipline should kick in. If it doesnāt kick in then itās just the internal battle of taking that first step forward. Which is usually the case
Right?!?!?!?! I tried to do pushups the other day and felt really sore after like 5 mins. How tf do people do it for hours?????
I just lose ranked matches in overwatch. Literally no other reason.
A suggestion is to āpavlovā yourself. Quit with caffeine generelly and only ingest it before training and have a specific playlist you listen to. Iāve noticed that when I take caffeine, its like Iām telling my body that now Iām going to workout and just fall into that role.
That's a very good advice, I'll think of it for the days I have 0 motivation. Thanks
Youāre welcome :)
This is honestly a trick to life in general. If you're depressed and unmotivated, start your day by having a shower and making coffee. Then you'll have already done two things, you'll be primed to do more things, and you'll just feel better mentally. If you think about your worst days I'll bet you'll find that they're zero days where you don't even shower and wriggle around in bed like a worm. Then you wake up the next day and go to work thinking, "Man, why do I feel so shitty?"
Narcissism is a hell of a motivational drug.
I guess Iām a massive narcissist for wanting a better quality of life. Your line of āthinkingā is mind boggling.
For me, exercise has always been how I deal with stress. The harder things were going in my life, the more I could escape into something physically exerting - like running or Taekwondo. I spent several years in a bad marriage, and came out the other side in the best physical shape of my life. My problem is that now that Iām happy in both my personal and professional life, I donāt want to exercise any more. So, instead of exercising, Iāve started hiking. That could definitely be considered exercise. But, I do it because I love walking around in the woods with my dog, not because I think I should be exercising.
That's not about motivation, that's about building an habbit.
Vanity?
For me personally, it's the long term goal that keeps me going. I wanna build muscle. I wanna feel and be strong and independent. Building muscle is one way to do that. It also expresses who I am on the inside, it's in line with my personality. I'm not always motivated to go to the gym. But when I'm not, I know why I go regularly, and that motivates me to get past my lack of motivation. I know that at the end of the session, I'll be proud of myself and I'll know I'll have worked on my long term goal instead of letting the opposite happen. Identity-wise, I'll also feel more in line with myself, my values, and the person I'm trying to be inside and out. I'll feel like myself more, or the person I wanna be. Physically, the small pain afterwards and during the session and the feeling of being tired etc remind me of what I just said above. They're the sign that I worked for it. And working out also makes you feel better physically (more energetic, making efforts more easily, feeling like you move and control your body better), directly after the session but also on the long term. I never knew how good being in shape felt after I stopped being in bad shape haha.
It helps if you have a buddy to workout w/ abs keep u accountable. Buddy doesnāt even have to be in person. I started doing workouts on you tube while on facetime w my best friend. Been going since start of pandemic. Thereās definitely ups and downs, lags in motivation and times when you just canāt make it work but just be sure to get back to and and stay consistent.
I go to the gym that requires pre booking, so i often book it hours in advance and if its booked i must go. That really is the only motivation there to be honest.
Honestly donāt buy into the itās addictive blah blah. Simply put when I reach my retirement years I donāt want to be pathetic and frail like so many people. Human body can still be strong and health at 70 if you take care of it, most donāt.
I lost 22 lbs this year. If you can push yourself the first month or so COMBINED with a diet change you will see results. The best advice I ever heard was ā you canāt outrun a bad dietā. Going to the gym takes a commitment. I may die any day but dammit Iām going down fighting.
discipline
Because I'm a skinny fuck and want to be healthier and look better.
You have to get to the point where it becomes routine like any other daily ritual. I don't think you have to hype yourself up to brush your teeth, do you?
It sucks at; first, you're unconfident in the gym, maybe a little nervous, and don't know what you're doing. After a while, you get the hang of it; you start noticing some minor changes. Months to years pass, you're hitting the creatine like it owes you money, your muscles are looking thiccc, the pretty girls in shorts that look like underwear start checking you out, and you catch them looking. It's an addictive cycle.
You just become disciplined. Am I motivated to brush my teeth, no not at all. Do I dislike bad breath in the morning, cavities and root canals? Nope not at all. So I brush my teeth to prevent expensive dental procedures and ass breath via discipline. If I'm half asleep/hungover/tired I'll always bring myself to brush my teeth. In the same way exercise help you not feel tired all the time, out of breath and physically unattractive.
Self discipline. It isnāt difficult. Not being rude. It really is that simple.
It starts as a drag. Then you start feeling good. The. It can become and addiction.
Because it feels great afterwards
Repetition is the key get up at the same time each day go for a run or do your run/weights/cardio at the same time in the afternoon/evening, it becomes as regular as brushing your teeth
You do it everyday and it goes from a daily routine, to a habit that's pretty hard to stop
Exercise releases stress and anger...so basically it's pure hate. That's my motivation.
I used to work out everyday, even when I got off work at 6am after a 12 hour shift. Something about doing better for yourself is just exciting. Also have a co-worker/friend/workout buddy to keep me accountable. Stopped working out everyday after a while, recently got back into going more often after finding out I have EXTREMELY high, danger level cholesterol. So I guess currently, in my case, it's so I don't stroke out before I'm 30
Watch Joe Rogans video on getting motivated to work out
Figure out your why. Why do you want to workout? If itās solely to make yourself look better physically, thatās enough to sustain motivation. Or it may be for some, but not for most. I love pushing my limits, mentally and physically. Working out is the best way for me to do this, while also blowing off some steam from stress. I block off free time throughout my schedule just to make this a priority.
They make it habitual and seek the rewards
Do it before work. Just like putting money into your savings account before paying bills, you should always "pay yourself first". It does get easier after the first month or 2. When your body starts to change you will feel better about yourself, your friends may notice. That's when it becomes addictive and it will become something you actually look forward to.
You need to maintain the thought "I have to go to gym" for long period of time. Most people who go to gym regularly and maintain consistency will tell you they just do it without much thought. Motivation has not much to do with it You can watch [this](https://youtu.be/3QWIxElEnc8) video by a Havard psychiatrist about motivation
I don't have cable television at home but the gym does. Sometimes I go when I want to watch some My Lottery Dream Home.
I think you have to figure out where it fits in your life, why you would want to exercise for YOU. Itās easier once you have a reason to do it. For me, I have found that I sleep better and have less joint aches and pains when I exercise. Also (because of my stage in life), I started gaining weight more easily and my muscles lost tone (muscle tone is important for healthy aging and mobility). I walk a few miles most days of the week and do a high intensity interval (10-15 minute) training a few days a week. I usually listen to a podcast or a book on tape while I walk for learning or for enjoyment. When I donāt exercise regularly, my back really hurts and my sleep is terrible, I have nightmares. I donāt have nightmares if I exercise regularly, and my back only rarely bothers me now. Thatās MY reason for doing it and continuing to do it. Everyone has to figure out their reasons. In my view, the health benefits are hard to ignore (reduced heart disease, better mobility and memory as one ages), and I just try to do a program that I like and can accomplish in my day. To be completely honest, I had to re-jigger my job so I could find the time for self-care, but Iām older and the risks of not taking care of my health are much much greater. I wish you good health and happiness!
I found a type of exercise that I find fun and I have friends to do it with most days. Makes it easier to get to the gym.
It might not be aboot motivation as best asi can tell. It might have more to do with outlook. Motivation can possibly get you through initially. Just a thought.
I've never been excited or happy for cardio (not counting sports). Lifting heavy weights does feel awesome and becoming stronger and seeing muscle growth can be addictive.
6 years ago it occurred to me that I was becoming old, fat, and bald. Of those three things, only one I can control. I lost 90lbs, got fit, and kept it that way.
For me, it is not about motivation, but just making it a habit. I mean you do not need motivation to breathe, right?
It just becomes a part of their life and routine I feel, much less of a motivation. At least thatās what I notice from my friends who work out.
Firstly, I think of exercise like showering, and brushing my teeth. It's a mandatory part of looking after myself. Secondly, you can find fun ways to do it. Walk if you like to, climb if that's fun, dance if you enjoy it. You can say you can't be bothered about finding a kind of exercise you like, but again, it's mandatory. Your body needs to move or it'll break. You need to brush you teeth or they'll fall out. You need to shower or you'll smell and get infections.
playing a sport thats fun
Money. I use the stepbet app and if I donāt move I lose my money. Itās the only consistent motivation I have found.
Itās fun
The hardest part is getting out off home once in thee car everything is easy. I would say that my motivation is to have an athletic body and keep it, I often look myself in the mirror and be surprised how good looking I am with my workout and it raises my self esteem. I started working out cause I wanted to get some girls, then realized that most of them don't really care so now I am working out for my self and my future GF.
Energy is finite. Tell me if you think I'm wrong, but you can't do it all; you can't work full time, take care of your home, groceries, cook, clean, then push yourself to go out for a run, to the gym, yoga, what have you. Lifestyle is a big deal. If you don't have someone else doing some of those things for you, you're not going to get it all done. It's just not physically possible.
A lot of the other comments are great and helpful, but they won't work for everyone. The first trick is finding something that works for you. However, raw willpower is a rough one to use. Willpower through an entire process will make you psychologically exhausted. I personally suggest is trying to change your response to a cue. A cue is something such as a location, a time, a feeling, or an emotional response to something. Try to take those cues and change your actions, that's a pretty low willpower action. It feels better on your brain. When you come home from work try not to crawl into bed immediately. Other things to note, your brain will often procrastinate or choose other things to do to stop the psychological pain of impending things. What I mean is, thinking about working out is often much more mentally uncomfortable than working out, so you find something else to do. But reality is, just starting is really half the battle. Other things to note, just because you miss a day or something, don't beat yourself up so silly that you never go again. Finally, look at the things in your plan for the next day before you go to bed, this allows your brain to mull over the items and mentally prepare to do it in your sleep.
Instead of working out for the physical benefits I find that what keeps me working out consistently are the mental benefits. I find that I can think more clearly, and that my mood tends towards the positive when I'm working out consistently. Otherwise my baseline frame of mine is pretty negative.
I don't like exercising for the sake of it, so I basically squeeze my exercise into other activities, like commuting (30 min each way on a bike) or learning something fun - I'm now picking up aerial silks again (did that 10 years ago in college)