of the common issues I hear from clients I work with is how they
have done exercise but never stuck to it, or how they have a treadmill
or gym in their garage but it never gets used.
general most people enjoy exercise after they have done it but just
can’t find the enthusiasm before hand. There are many reasons
for this and some powerful yet simple solutions. The reason this
happens so often is that we succumb to six major errors to defeat
our best intentions.
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Thinking exercise must be a certain length of time
many people think about exercise, look at their watch, and then
decide against it. They feel they only have 30 minutes so will wait
until tomorrow when they have more time. This tomorrow becomes next
week which then becomes next month.
reality is that anything is better than nothing, so a 2 minute run
would far outweigh no run at all. The fact that every gym instructor
says you should do 20 minutes aerobic exercise for the benefits
is missing the point. The magic 20 minute mark is because that was
how the majority of research studies defined regular exercise. It
does not mean that there is much more benefit from 20 minutes over
15 minute. The key is to do some exercise. Try to say to yourself before
am going to do what I feel is ok for me, maybe this is one, two
or ten minutes, something is better than nothing”
my experience when people go on the treadmill thinking “I'll
just do 2 minutes” they always end up going for longer, and
if you don’t. It is not a problem, this is part of your life
long routine, 5 minutes here or there does not make a difference.
second major factor to put you off exercise is the thought of exercise
hurting. All too often when imagining the gym you are reminded about
the pain associated with it and before long you are making up an
excuse not to go.
reality is that if done correctly exercise should leave you energized,
feeling great and hungry for more. The common error which gives
you this negative association is during aerobic
training where you go at a comfortable pace for 18 minutes then
becoming a maniac for the last two minutes and hammering yourself
at a much higher intensity.
end product is little added improvements in fitness of any significance
but a nasty association of pain and exercise in your mind. Exercise
should energize, never hurt. Try say to yourself before exercise:
am going to go do some exercise and go as light or as hard as I feel
comfortable with today”
result is you go to do some exercise with the idea you will do just
level 3 instead of the usual level 8. However, before you know it
you have often put the level back up to normal once you get going.
If you don’t though, it is not a worry, as it is just one
session on your life long routine so it makes little difference.
Not using Periodization
body is not stupid. If it continually tells you it does not want
to do exercise you need to apply the principles of periodization.
This will involve changing your training programme each week in
subtle ways so your body continues to respond each session. It is
at this point the body will crave exercise as you reawaken the desire
To use this principle keep in your mind the thought:
am bored by my exercise, that must be a sign from my body something
Not doing all four areas of exercise.
you are doing all four areas of
exercise it is impossible to have time to get bored as you are
more concerned about squeezing it all into one short sharp session.
In general, de-motivation normally occurs with long 45 – 60
minute cardio sessions. Remember each session should have all four
exercise areas within it and this usually is enough to remove any
Emotional issues and exercise.
is inherently connected to a number of emotional and behavioural
issues. The failure to stick to your exercise programme can just
be the expression of a mental block. An effective way to get over
this obstacle is to use emotional
freedom technique to resolve the core and underlying issues.
Eating a meal incorrect for your metabolic type.
quickest way to lose motivation is to mess up a meal before your
exercise. The result will be a series of signals from the body which
may include one or all of the following; loss of energy, bloating,
tiredness, general lack of motivation. These signals caused by eating
a meal with the wrong
foods and/or in the wrong amounts will remove any motivation
you may have had to exercise.
people who struggle for exercise motivation are making one or more
of the mistakes outlined above. They are usually just focusing on
one exercise area, not performing the exercise so their body is
responding to it (not using periodization) and putting too many
demands on their time or effort level. Other people struggle to
adhere to it as mental or emotional blocks are causing them to produce
this behaviour. Finally, incorrect meal choices are a sure fire
way to drain the motivation from starting or performing the exercise.
learn more about these techniques and how to apply this to your
whole approach to healthy living then why not think about personal
training in London or my On