How to stick to an exercise program

Anyone that has started any weight loss program can attest to the difficulty of staying focused and motivated. Because of our fast paced lives filled with hectic work schedules and countless errands, it is difficult to concentrate on healthy living. Despite the difficulties, you can set up your environment in a way that gives you a better than average chance at succeeding with your goals. On this page, you will learn how to stick to an exercise program without stressing yourself out.


First, it helps if you create a realistic routine that takes in consideration your fitness level and the amount of spare time that you have available in your schedule. After you have your routine set, you should create a reward and consequences system to keep yourself honest during your new fitness and diet plan. Finally, you will have to surround yourself with an environment that helps you reach your goals instead of hindering your progress. This can include joining a fitness support group, developing a contingency plan and educating your household about your goals.


Although this article mostly covers sticking to your fitness program, remember that you will have to manage your diet as well to get results. Don't underestimate how eating the wrong food can sabotage your exercise goals. Make sure to eat proper portions and avoid high fat, high sugar and processed foods.

Step 1: Create a Routine
Although most people think routines are boring, they are essential when it comes to sticking to an exercise program especially if you are someone that doesn't particularly care for working out.httpFirst, you should try to eat and exercise around the same time every day. Then, keep detailed records of the following:

What time did you eat?
What did you eat?
How many total calories did you consume?
Did you drink 8 glasses of water? (actual amount depends on your weight)
When did you exercise?
How long did you exercise?
What exercises did you do?
Did you reach your goals?

Step 2: Make Yourself Accountable
Once you have collected your records for a week, you should provide yourself with consequences based on rather you accomplished your goals or not. If you did well, reward yourself. A reward could be as simple as a bubble bath or as extravagant as a spa day. The point is that you do something that gives you pleasure for a job well done. These positive memories will help you during the rough days.
Conversely, if you don't met your goals, you should have a negative consequence in place. Perhaps, you don't get to watch your favorite TV show or have to skip that clothing sale at the mall. Whatever you choose should be something that you'll actually miss. In the end, the next week you'll think twice about skipping that work out or grabbing a couple of doughnuts at work.


Step 3: Create a No Fail Environment
Too often people's exercise plans fail because they have unrealistic expectations and traps in their environments. You need to make the process run as smoothly as possible by creating an atmosphere around yourself that is conducive to a positive outcome. Below are a few suggestions of common areas that should be watched.


Realistic Short Term Goals: If you work 12 hour days, don't make it a goal to work out two hours a day. That plan would be doomed to fail from the beginning. Only set plans that are feasible for your life even if you need to customize a specific exercise program that you are following.

Avoid Negative People: Do your best to lessen contact that you have with people who don't support the healthy change you are trying to make. It will only bring your spirits down and make you more likely to fall of the wagon.

Find Positive People: One of the best choices you can make is joining a support group online or in your town that shares your exercise goals. It is well known that working out with others helps you to stay focused while gaining more enjoyment from the act itself. Furthermore, a group can offer encouragement and helpful tips.http://www.mayoclinic.com/health/fitness/hq015433

Contingency Plan: Don't get blindsided by unexpected schedule changes. You should always have a plan B. You'll never know when a late night meeting will come or when an unforeseen errand will pop up. So, plan ahead by having information on quick but effective exercises that can be done in a fraction of the time.

article found on mahalo.com