Finding the discipline to work out?
mehreen_xo
Posts: 78 Member
Hey everyone, so I have previously asked for advice on here regarding the fact that I’ve seemed to have lost motivation to work out and I don’t quite know why. I seem to be fine counting calories and stay on track with staying in a deficit without a problem but working out has recently become SUCH a chore for me to do and I find myself making excuses 
I used to really enjoy going to the gym and doing HIIT on the treadmill, elliptical and a bit of weight training (trying to lose weight at the moment) but I’ve lost motivation. I’ve been advised to just force myself to go.. just make it a habit over time and make it second nature where I’m disciplined and conditioned to just go. Just like brushing my teeth/showering etc, not thinking about it. Does this actually work?! Should I drag myself on my designated workout days no matter how lethargic or demotivated I feel? It’s so frustrating to go from loving working out to seeing it as a chore! Thanks for your help anyone 
I used to really enjoy going to the gym and doing HIIT on the treadmill, elliptical and a bit of weight training (trying to lose weight at the moment) but I’ve lost motivation. I’ve been advised to just force myself to go.. just make it a habit over time and make it second nature where I’m disciplined and conditioned to just go. Just like brushing my teeth/showering etc, not thinking about it. Does this actually work?! Should I drag myself on my designated workout days no matter how lethargic or demotivated I feel? It’s so frustrating to go from loving working out to seeing it as a chore! Thanks for your help anyone 3
Replies
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Lethargy could be being caused by being in too much of a deficit.
How much weight are you trying to lose each week?
How much are you trying to lose in total?
How long have you been losing weight?
How much have you lost already?7 -
I have in total around 50 pounds I want to lose, I have lost 13 pounds already. Inputting my data to lose 1.5 lbs a week gives me 1250 calories to eat from mfp so I stick to that, it was hard at first but I’ve become used to that number now (I put sedentary lifestyle, though I’m not 100% sure I am sedentary) I think it may well be the lack of a decent calorie intake making me feel this tired just not sure at all. I don’t eat back exercise calories either. I’ve been losing for around 2 months now0
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You do need to eat back at least a percentage of your exercise calories, it’s how MFP is designed to work, especially since you say you’re set to sedentary and you’re not sure you’re actually at that level.
If you’re not eating some of them back it’s not surprising you’re a bit tired and lacking energy. Try starting to eat 50% of your exercise calories and see if that boosts you a bit. If that’s not helping add a few more. It’s a bit of an experiment to find the precise balance but if you play around you’ll get there. You could always adjust your loss rate to a pound a week or even half a pound if you’re still feeling energy deficient.9 -
mehreen_xo wrote: »I have in total around 50 pounds I want to lose, I have lost 13 pounds already. Inputting my data to lose 1.5 lbs a week gives me 1250 calories to eat from mfp so I stick to that, it was hard at first but I’ve become used to that number now (I put sedentary lifestyle, though I’m not 100% sure I am sedentary) I think it may well be the lack of a decent calorie intake making me feel this tired just not sure at all. I don’t eat back exercise calories either. I’ve been losing for around 2 months now
If you have been losing for 60 days you are losing at 1.52 pounds per week. I would guess that around 2 months may be less than 60 days though especially if you are not eating back exercise calories. Do you have any idea what your starting date was?
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mehreen_xo wrote: »I have in total around 50 pounds I want to lose, I have lost 13 pounds already. Inputting my data to lose 1.5 lbs a week gives me 1250 calories to eat from mfp so I stick to that, it was hard at first but I’ve become used to that number now (I put sedentary lifestyle, though I’m not 100% sure I am sedentary) I think it may well be the lack of a decent calorie intake making me feel this tired just not sure at all. I don’t eat back exercise calories either. I’ve been losing for around 2 months now
If you use MFP to set your calorie goal, exercise, but don't eat back any exercise calories, you are not using MFP the way it was designed.
Unlike other sites which use TDEE calculators, MFP uses the NEAT method (Non-Exercise Activity Thermogenesis), and as such this system is designed for exercise calories to be eaten back. However, many consider the burns given by MFP to be inflated for them and only eat a percentage, such as 50%, back. Others, however, are able to lose weight while eating 100% of their exercise calories.
This is what can happen when you under-eat:
https://www.aworkoutroutine.com/1200-calorie-diet/
Try eating back at least 50% of your exercise calories and see if that makes it easier to exercise.8 -
mehreen_xo wrote: »Hey everyone, so I have previously asked for advice on here regarding the fact that I’ve seemed to have lost motivation to work out and I don’t quite know why. I seem to be fine counting calories and stay on track with staying in a deficit without a problem but working out has recently become SUCH a chore for me to do and I find myself making excuses I used to really enjoy going to the gym and doing HIIT on the treadmill, elliptical and a bit of weight training (trying to lose weight at the moment) but I’ve lost motivation. I’ve been advised to just force myself to go.. just make it a habit over time and make it second nature where I’m disciplined and conditioned to just go. Just like brushing my teeth/showering etc, not thinking about it. Does this actually work?! Should I drag myself on my designated workout days no matter how lethargic or demotivated I feel? It’s so frustrating to go from loving working out to seeing it as a chore! Thanks for your help anyone
Are you fine once you start or no? If no, definitely see my previous post.0 -
Motivation is an emotion.
Discipline is a practice.
Motivation will fail you at some point. Discipline mitigates against failure and establishes a practice.
Discipline equals freedom.
What I suspect you need is a deeper meaning from your workouts - a goal larger than yourself. This you need to do some soul searching and identify a goal and purpose that working out drives you toward.12 -
How often are your workout days, and how long are your workouts?
If you're doing lots of HIIT, that's not a great plan in the first place, let alone if you combine it with losing weight relatively fast for your current body size (aggressive deficit, not eating back exercise). HIIT is seriously over-hyped these days. Elite athletes rare do true HIIT more than once a week, and then often only in particular phases of their training. For us sub-elites, especially, it tends to be more exhausting/draining than other pacing strategies, such as low to medium intensity steady state, or regular (not high intensity) intervals.
Maybe it's time for a bit of a re-think. Is there something you actively enjoy doing, that's a little more moderate in intensity? I'm thinking things like dancing, very active electronic games, walking in the park or hiking, a nice bike ride, swimming, tennis . . . ? Anything that involves moving your body will burn more calories than sitting still; it's not necessary for the exercise to be brutally punitive in order to have health, fitness, or weight management benefits.
If it isn't obvious, I also endorse what others have said above about fueling your activity level adequately. And how's your sleep? Stress level? Those things (and more) affect energy level, as well.10 -
mehreen_xo wrote: »I have in total around 50 pounds I want to lose, I have lost 13 pounds already. Inputting my data to lose 1.5 lbs a week gives me 1250 calories to eat from mfp so I stick to that, it was hard at first but I’ve become used to that number now (I put sedentary lifestyle, though I’m not 100% sure I am sedentary) I think it may well be the lack of a decent calorie intake making me feel this tired just not sure at all. I don’t eat back exercise calories either. I’ve been losing for around 2 months now
Please sit down and have a serious think about the choices you made when you went through your goal set up.- You selected a rapid rate of weight loss.
- You selected sedentary setting even though you suspect you are not.
- You choose not to eat back exercise calories although you understand your calorie goal intends that you should.
Is it really a surprise that exercise (including some intense exercise) is now hard?
How about revisiting your goal selection keeping in mind that selecting a tool to give you a reasonable calorie estimate and then not using it as designed, skewing your selection to influence the outcome really isn't a smart way to use a tool.
But above all - be a bit kinder to yourself.
Prolonged weight loss is hard and unpleasant enough without going out of your way to make it even harder and unsustainable.
22 -
Have you lost motivation for ALL working out, or just the specific exercise you're currently doing?
I started having difficulty with the gym because I found it boring. That's about when I started doing classes instead. Discipline is one thing, but forcing yourself to do something you hate on the regular for the rest of your life is not going to work out...4 -
Most of my post has been stated, but a quick summary of the highlights I would recommend:
1. Eat enough to fuel your workouts. That will help you physically "feel" like working out.
2. But....don't base your decision to work out on how you "feel". Most people would skip way more often if they did not have the discipline component.
3. Discipline takes practice - which implies that it is not easy. It's a decision that cannot be emotionally based.
4. HIIT is indeed overhyped. However, because it's supposed benefit is Exercise Post Oxygen Consumption that is supposed to last up to 48 hours or more, it doesn't make sense to do it that often. Most people who believe they are doing HIIT really are not - and it would very hard to do HIIT on a treadmill because of the transition time from rest to sprint (and for many, the top setting on a treadmill - while fast, is not a sprint).
5. Use the tool as designed and eat back at least a portion of your exercise (see #1).
Again, credit to the posts above mine, but I've echoed some of them in summary.6 -
You’re definitely undereating and that’s why you feel tired and lethargic. Definitely don’t eat 1200 without eating your exercise calories back.4
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Not much I can add after the posts above, but I would suggest finding something you think is fun and not a “workout.” Getting fit doesn’t have to be a chore. I kayak and the sheer joy of being on the water never makes it feel like exercise. Same with biking, the childlike freedom of flying free propels me forward. Find your fun!3
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Give some more thought to the why.
- are you burned out?
- are your bored?
- are you under fed/nourished?
- do you simply not care anymore?
- do you have other priorities that are interfering?
Depending on the why, your "what" could vary greatly.6 -
mehreen_xo wrote: »Hey everyone, so I have previously asked for advice on here regarding the fact that I’ve seemed to have lost motivation to work out and I don’t quite know why. I seem to be fine counting calories and stay on track with staying in a deficit without a problem but working out has recently become SUCH a chore for me to do and I find myself making excuses I used to really enjoy going to the gym and doing HIIT on the treadmill, elliptical and a bit of weight training (trying to lose weight at the moment) but I’ve lost motivation. I’ve been advised to just force myself to go.. just make it a habit over time and make it second nature where I’m disciplined and conditioned to just go. Just like brushing my teeth/showering etc, not thinking about it. Does this actually work?! Should I drag myself on my designated workout days no matter how lethargic or demotivated I feel? It’s so frustrating to go from loving working out to seeing it as a chore! Thanks for your help anyone
This happens like once or twice a year to me, you have to just keep going... you might not be in full blown beast mode when you go but you have to just keep putting in the work if you want the results. Also just do something kind of fun... or that you enjoy more if that's training arms everyday for a few weeks .. then do arms everyday for a few weeks just don't give up.1 -
As well as some of the great advice that's already been given, perhaps you need to mix it up in terms of your training. If you're doing the same workout week in, week out, no surprise it can become a bit of a chore. Are you following any sort of programme?1
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Another thing that might work is that when you're really not feeling it, you can go to the gym and just do your warmup, or a shortened/half-assed version of your routine.
It's better to do something than nothing
It keeps the habit of 'going to the gym' going
After you've done the warmup, you might feel like doing the rest as well 1 -
What are your fitness goals? Are you trying to get stronger? Build more endurance? Or is it just about burning calories?
For weight loss, working out isn’t required. But if you are trying to build a fitness level, start where you are and think about your fitness goals. My original fitness goals were cardio of 30+ minutes 5 days per week and strength training 2-3 times per week. These goals were based on what I wanted to get out of my fitness plan. Most of my cardio involved walking or hiking at public parks. On days where I was home and not motivated to leave the house I walked circles in my home while listening to podcasts. I used DVDs or YouTube with dumbbells for strength training because that fit my lifestyle and my goals. At times I challenged myself to look for creative ways to meet my goals. The community center in my area has some free classes (yoga, tai chi, aerobics, aqua fitness, etc). Several parks have outdoor strength training equipment.
Since I’ve started running my goals have changed. So my training plan has changed. You are the only one that knows your goals, but I suspect you’ll be happier designing a plan based on what you want doing things you enjoy. As others have mentioned, it sounds like your deficit is also too aggressive and you need to eat more. Fuel your workouts. You’ll benefit from them more if you do.1 -
Through a professional development group I'm part of I sat through a lecture by a researcher on brain health and aging.
W/o going into detail exercise does about 5 different really good things for your brain.
He also had done research on who continues to exercise as you age. He classified people into four groups:
1) ex athletes who continue to compete
2) people that exercise because they know they should and it's good for them
3) the "smell the roses" group. These are people that just have an activity they enjoy. It might be literal like outdoor hiking or running in natural beauty....but it might be figurative...kick boxing for example...
4) the "social butterflies". People who join some social group around exercise.
He had done research and groups 1 and 2 statistically (not everyone so don't get defensive ex-athletes...) tend to get demotivated and stop over time. Groups 3 and 4 statistically are energiser bunnies and keep it up.
So if you are a 2....try to become a 3 or 4.
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I hate working out in gyms but love playing sports and cycling. Gyms are depressing to me. My “workouts” consist of activities like tennis or cycling next to the lake. Maybe get yourself out of the gym and go outside.3
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you know on my days that i just did not want to go I didn't and the day after i would miss the feeling of getting out of the gym all sweaty feeling accomplished. Sometimes i would look up motivational speeches to get me back on track you could maybe try that.0
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Public gyms can be a negative place and many--most--people get turned off by the experience. The private trainers are very popular, but you have to work around their schedule--not an option for me. The places like Barre are getting very popular, too, but don't offer drop-in schedules.
I have a modest home gym now and love it. Monday through Friday at 6am, I do the routines at my pace and my intensity. The only critics are the cats and the wife. Lunch, I go bicycle riding.
There's a huge number of online trainers--some with millions of subs--that cater to people at home. I have three different ones I paid for, equaling about $300.00 lifetime. I do buy gear and stuff to support them.
Exercise is intensely personal and you have to find your own comfort zone.1 -
Working out for the sake of working out sucks. Having goals beyond exercise for the sake of exercise can help. Also, doing things you enjoy doing. It'll be a cold day in hell before you catch me droning away on some elliptical...on the other hand, I would ride my bike all the time if I could...I love a good hike in the mountains...and rock climbing is a lot of fun.5
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I’m all for finding something you love to do, but in full knowledge that this is not often practical (I would love to climb and kayak as my primary forms of exercise, but the hours available in my day for exercise don’t line up with daylight, childcare, and times not already booked with kid activities, school, etc), what to do?
My answer was find something that I liked well enough that would train me to do better at the things I love to do, so I perform better when I can find time for them. For me that’s weight lifting in a commercial/community gym with included childcare. I find the “I’m going to crush it on the wall/on the water next week because I’m getting stronger in the gym” a help to keep me going. And as I lifted more, more often, and more easily I grew to love it. Now you can’t pay me run on my own but I won’t miss a chance to lift.
HOWEVER, that motivation is only a help for the times I’m feeling bored with my routine or feel I’m not making progress as fast as I’d like. I might not see my numbers going up big time on my lifts in the gym, but I see myself doing a 5.10 route and feeling invigorated, where earlier a 5.9+ was a struggle. I know that’s bc I’m lifting, so I’m more committed to continue and “trust the program”, knowing I’ll see progress there too, eventually.
But how to get to that nice feedback loop of working out = better performance in fun stuff = increased motivation to work out = increased performance, etc?
Pencilling the gym time in and making it a non-negotiable appointment made it a habit. The habit payed dividends in performance and in physique and let me start thinking of myself as “a weight lifter” and “a climber” instead of someone who sometimes does those things and sometimes doesn’t.
I also focus on ancillary benefits to gym time—it’s my “me time” (quiet, my music, no outside demands on my attention, I can shower in peace afterward)—for when the actual activity isn’t its own reward.3 -
Do something you love.0
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OP’s goal is 1.5 lb/wk loss, and that is in fact her average rate of loss with the sedentary activity setting, not eating back exercise calories and counting the way she counts. Maybe she is more active (higher CO) and it’s offset by undercounting intake (higher CI).
The advice to eat more will likely result in slower rate of loss and more energy. I agree that’s probably a good idea. I also agree it’s a lot easier to follow through on your exercise plan when you’re not in the mood if it is something you love. Maybe try something new to make it interesting. To me, the optimal routine is challenging enough that I engage fully on good days but easy enough that I know I can get through it on days I’m not my best or not in the mood. It’s a balance. Visualizing how I’ll feel when I’m done can motivate me to get out the door when I don’t really want to in the moment.4 -
Seems like a lot of people are missing that the OP used to enjoy what she does, but now feels lethargic or demotivated.
This is likely from undereating: she thinks her activity level is set too low, and she does not eat back exercise calories.mehreen_xo wrote: »Hey everyone, so I have previously asked for advice on here regarding the fact that I’ve seemed to have lost motivation to work out and I don’t quite know why. I seem to be fine counting calories and stay on track with staying in a deficit without a problem but working out has recently become SUCH a chore for me to do and I find myself making excuses I used to really enjoy going to the gym and doing HIIT on the treadmill, elliptical and a bit of weight training (trying to lose weight at the moment) but I’ve lost motivation. I’ve been advised to just force myself to go.. just make it a habit over time and make it second nature where I’m disciplined and conditioned to just go. Just like brushing my teeth/showering etc, not thinking about it. Does this actually work?! Should I drag myself on my designated workout days no matter how lethargic or demotivated I feel? It’s so frustrating to go from loving working out to seeing it as a chore! Thanks for your help anyone mehreen_xo wrote: »I have in total around 50 pounds I want to lose, I have lost 13 pounds already. Inputting my data to lose 1.5 lbs a week gives me 1250 calories to eat from mfp so I stick to that, it was hard at first but I’ve become used to that number now (I put sedentary lifestyle, though I’m not 100% sure I am sedentary) I think it may well be the lack of a decent calorie intake making me feel this tired just not sure at all. I don’t eat back exercise calories either. I’ve been losing for around 2 months now7 -
kshama2001 wrote: »Seems like a lot of people are missing that the OP used to enjoy what she does, but now feels lethargic or demotivated.
This is likely from undereating: she thinks her activity level is set too low, and she does not eat back exercise calories.mehreen_xo wrote: »Hey everyone, so I have previously asked for advice on here regarding the fact that I’ve seemed to have lost motivation to work out and I don’t quite know why. I seem to be fine counting calories and stay on track with staying in a deficit without a problem but working out has recently become SUCH a chore for me to do and I find myself making excuses I used to really enjoy going to the gym and doing HIIT on the treadmill, elliptical and a bit of weight training (trying to lose weight at the moment) but I’ve lost motivation. I’ve been advised to just force myself to go.. just make it a habit over time and make it second nature where I’m disciplined and conditioned to just go. Just like brushing my teeth/showering etc, not thinking about it. Does this actually work?! Should I drag myself on my designated workout days no matter how lethargic or demotivated I feel? It’s so frustrating to go from loving working out to seeing it as a chore! Thanks for your help anyone mehreen_xo wrote: »I have in total around 50 pounds I want to lose, I have lost 13 pounds already. Inputting my data to lose 1.5 lbs a week gives me 1250 calories to eat from mfp so I stick to that, it was hard at first but I’ve become used to that number now (I put sedentary lifestyle, though I’m not 100% sure I am sedentary) I think it may well be the lack of a decent calorie intake making me feel this tired just not sure at all. I don’t eat back exercise calories either. I’ve been losing for around 2 months now
I think you're right, @kshama2001 . (Just quoting mostly so it gets read again.)3 -
mehreen_xo wrote: »I have in total around 50 pounds I want to lose, I have lost 13 pounds already. Inputting my data to lose 1.5 lbs a week gives me 1250 calories to eat from mfp so I stick to that, it was hard at first but I’ve become used to that number now (I put sedentary lifestyle, though I’m not 100% sure I am sedentary) I think it may well be the lack of a decent calorie intake making me feel this tired just not sure at all. I don’t eat back exercise calories either. I’ve been losing for around 2 months now
Please sit down and have a serious think about the choices you made when you went through your goal set up.- You selected a rapid rate of weight loss.
- You selected sedentary setting even though you suspect you are not.
- You choose not to eat back exercise calories although you understand your calorie goal intends that you should.
Is it really a surprise that exercise (including some intense exercise) is now hard?
How about revisiting your goal selection keeping in mind that selecting a tool to give you a reasonable calorie estimate and then not using it as designed, skewing your selection to influence the outcome really isn't a smart way to use a tool.
But above all - be a bit kinder to yourself.
Prolonged weight loss is hard and unpleasant enough without going out of your way to make it even harder and unsustainable.
This^^ OP, it's not mystery why you aren't wanting to work out. You are under eating for your activity level. Give this some thought.3 -
kshama2001 wrote: »Seems like a lot of people are missing that the OP used to enjoy what she does, but now feels lethargic or demotivated.
This is likely from undereating: she thinks her activity level is set too low, and she does not eat back exercise calories.mehreen_xo wrote: »Hey everyone, so I have previously asked for advice on here regarding the fact that I’ve seemed to have lost motivation to work out and I don’t quite know why. I seem to be fine counting calories and stay on track with staying in a deficit without a problem but working out has recently become SUCH a chore for me to do and I find myself making excuses I used to really enjoy going to the gym and doing HIIT on the treadmill, elliptical and a bit of weight training (trying to lose weight at the moment) but I’ve lost motivation. I’ve been advised to just force myself to go.. just make it a habit over time and make it second nature where I’m disciplined and conditioned to just go. Just like brushing my teeth/showering etc, not thinking about it. Does this actually work?! Should I drag myself on my designated workout days no matter how lethargic or demotivated I feel? It’s so frustrating to go from loving working out to seeing it as a chore! Thanks for your help anyone mehreen_xo wrote: »I have in total around 50 pounds I want to lose, I have lost 13 pounds already. Inputting my data to lose 1.5 lbs a week gives me 1250 calories to eat from mfp so I stick to that, it was hard at first but I’ve become used to that number now (I put sedentary lifestyle, though I’m not 100% sure I am sedentary) I think it may well be the lack of a decent calorie intake making me feel this tired just not sure at all. I don’t eat back exercise calories either. I’ve been losing for around 2 months now
Whoosh!
Oh yeah - if you perform you gotta eat to perform!1
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