Easy ways to stay motivated
To stay motivated you need to enjoy all that you do. So look out for exercises you enjoy doing. Visualize yourself eating the right food in the right amount. Reward yourself after you have achieved your goal.
Buy for yourself a new set of leggings, tights or tops to help you look smart. Or binge on your favorite food. Ensure that there is no room for making excuses.
Read below for more ideas to help you stay motivated:
“I hate cardio.”
Rut Buster: Swap endless treadmill time for circuits, suggests trainer Jim Karas, author of The 7-Day Energy Surge. According to a study in the British Journal of Sports Medicine, circuit training beats aerobic exercise for building upper-body strength while giving an equal boost in cardio capacity. Try Karas’s technique: Alternate one-minute sets of upper- and lower-body moves, resting for 30 seconds in between and doing each set with enough weight so that your muscles cry uncle at 10 reps.
“I’m bored with my same old routine.”
Rut Buster: Spicing up your steady sweat sessions with speed will wake up your mojo, a study in the Journal of Sports Science found. Exercisers who did 50-minute runs rated their enjoyment as much higher when they mixed in six 3-minute intervals.
“I bulk up too fast.”
Rut Buster: If you want a foolproof formula for sculpting sleek limbs, “select a weight that you can lift 15 to 18 times,” says Michele Olson, PhD, a FITNESS advisory board member and professor of exercise science at the University of Alabama at Montgomery. “That amount is not heavy enough to build any bulk, but your muscles will gain greater tone and increased staying power.”
“I don’t have the energy.”
Rut Buster: Exercising at even a very easy pace will give you more energy than if you sit it out. A University of Georgia study of people who reported persistent fatigue found that those who rode a stationary bike three times a week at low intensity got a bigger energy boost than those who didn’t exercise. In a follow-up study, the same cyclers maintained the extra oomph over the six weeks they kept exercising.
See more at fitnessmagazine.com