When that first alarm goes off early Monday morning, the last thing you want to do is get out of bed and head to the gym.
Believe me, I know.
Luckily, there are a few things people like us can do to get through that annoying pre-dawn beeping (or after-work, or whenever), and still do what’s necessary to lose weight and get healthy.
Studies show that people who exercise early in the morning not only are more likely to exercise period, but also may burn more calories working out in that “fasted-state.” Plus, the gym’s less crowded in those early a.m. hours.
Not sweatpants and a T-shirt. Not squeaky pants and a hoodie. Like actual exercise clothes — the kind made of polyester or nylon, specifically meant for fitness. Why? Because they’re more efficient and comfortable for working out. And once you put them on, what else are you going to do but head to the gym? It’s a win-win.
Listen to it while you exercise, but make a rule that you can ONLY listen to it while you exercise. There’s nothing like a good book to motivate you.
Plenty of research shows that music and fitness go together like peanut butter and jelly. Put together a really sweet playlist (the more upbeat music, the better), and you’ll really (like really) find yourself moving.
Yes, I’m harping a lot on music and sound here, but that’s because the ability to exercise really is increased when you’re distracted with your favorite tunes. Create a playlist that’s as long as your routine to avoid looking down at the time every few seconds (which, let’s face it, is a quick motivation killer). Instead, just exercise until the music stops. Wham, bam, done.
In the old days, I may have told you to write it out and put it up on the fridge. But it’s 2016, and let’s face it, it’s a lot easier to walk through the kitchen and refuse to look in that direction so you can skip a workout than it is to avoid those pesky red notification reminders popping up on your mobile device every few minutes. Spend some time scheduling your fitness, and then stick to it.
Couldn’t make it to the gym that day? Don’t sweat it. Use TV time to get in some exercise. Get up and do a quick fitness routine during commercial breaks. You can even make a game of it, using a theme in the show to determine whether you do cardio or strength training — like whenever a detective pulls his/her gun, you do cardio like 20 jumping jacks. And when s/he interviews a suspect, you do strength training like 20 curls with 10 pound weights. (What?! I watch a lot of crime shows). Whatever you come up with, those mini-workouts add up over time.
I have two words for you: circuit training. It’s a quick-hit, 30-minute session that combines weightlifting and cardio. It’s gets everything wrapped in one fell swoop, and most gyms offer them for free.
Exercising with friends is one great place to find motivation. Talking while you do cardio can even boost your stamina. And if getting schedules to match is tough, join a fitness class. Trust me, the more people around you, the more you’ll want to keep going.
Oh, and don't forget to check out our Facebook Group if you need some extra motivation & encouragement.
How do you motivate yourself to get up and get moving?
Author: Caitlin Hendee
Diet-to-Go Community Manager
Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.