How do you push yourself to workout?
strongernurse
Posts: 98 Member
How do you push yourself to workout? When you feel down or not motivated.
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Replies
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How do you define "workout"
Basically, when you're doing something you enjoy you don't really need a whole lot of motivation. I primarily mountain bike or road ride and I love being out there. In the winter I do spin classes to keep in shape for cycling season.
More often than not, people tend to have a very myopic view of exercise or "workout"...find a physical activity you enjoy and go do that.4 -
Likewise, I do exercise I enjoy so I don't need to force myself to do it - I want to! And usually I feel far better after a workout than I did before - there are very few rides that I regret going on, no matter how I feel at the start.3
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I remind myself that I will feel better once I've done it. And I always do. And even if I don't, I've at least gone and done the things that will maintain forward progress, regardless of how I feel, and that's at least a little pleasing. I'm trying to overcome deconditioning and so am going every day and slowly rebuilding enough muscle for just activities of daily living, and getting enough cardio capacity to handle ADLs. Eventually I'll change it up, but for now this is what I'm doing.1
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I just do what I have to do, similar to taking a shower, brushing my teeth, etc. To me lifting is very important so I make it a priority.
I also don't push myself to workout everyday but have a goal of at least 3x per week, so I have to plan my schedule accordingly. And there are some weeks it doesn't happen, I try better the next week.5 -
Put on my workout clothes. Depending on what it is, think about the fun thing I will get to do while doing it (not feeling like a treadmill run or a run in the cold? I get myself excited about the music or podcast I will be able to listen to while doing it). Decide I'll do it for just 10 minutes and if I hate it I can stop (once I get 10 minutes in I am always fine to finish -- I've never stopped, but mentally it's easier thinking it's just 10 minutes if it's awful).
Bigger than that -- if you are not yet regularly exercising, try different things until you find something you like and then focus on that.4 -
I just do what I have to do, similar to taking a shower, brushing my teeth, etc. To me lifting is very important so I make it a priority.
I also don't push myself to workout everyday but have a goal of at least 3x per week, so I have to plan my schedule accordingly. And there are some weeks it doesn't happen, I try better the next week.
Same here. It's just a health habit that supports my goals.2 -
I just do what I have to do, similar to taking a shower, brushing my teeth, etc. To me lifting is very important so I make it a priority.
I also don't push myself to workout everyday but have a goal of at least 3x per week, so I have to plan my schedule accordingly. And there are some weeks it doesn't happen, I try better the next week.
Same here. It's just a health habit that supports my goals.
Same, its just "part of my day."1 -
I'm 55 and this time around I am doing it to stay as healthy as possible and doing it for ME, not anyone else. To see and feel the results that working out does to my health and body is a driving motivator every day.0
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I write fanfiction as a hobby. (Bear with me; this is relevant!) I used to sit around waiting for inspiration/motivation to strike, thinking I couldn't write without it. And then one day I realized that when I was in university, majoring in English Lit, I had to write 15-20 page papers fairly frequently. And never once did I ask for (or hear anyone else ask for) an extension because:
- I had writer's block
- I wasn't inspired
- My muse wouldn't cooperate
- I just didn't feel motivated to write
Somehow, if there was a firm deadline (and even if the odd prof was easygoing about those—which definitely was not typical—the end of the semester was the firm-and-final one), and writing had to happen... writing happened. "Not motivated? Okay, that's nice; not really relevant, but nice. Now sit down and write." Not saying the writing was good, but it was there. I had something that wasn't a blank page to hand in.
It occurred to me that maybe I could set my own deadlines and push myself to stick to them. Motivated, not motivated, not important. Just write. Polish later if necessary, but do a scene a night.
Funny thing: when I stopped waiting for motivation, it started running to catch up with me; I haven't had writers' block in about 8 years.
And when working out became something I realized I needed/wanted to do, the discipline 'muscles' I built up in writing kicked in. I'm not always motivated. It doesn't matter. I'm grabbing my headphones and taking a walk/using the glider. 5 days a week, I'm doing my dumbbell workout (alternating days between lower body and upper body/core). Some days, I'm not in the mood. Some days, the only thing that keeps me going is knowing how good I'll feel when I stop! But I push through it.
I'm managing an obesity-related complication. It's 'lose weight and stay fit... or else' and I know what 'or else' looks like. Sometimes my motivation wanes, but the discipline keeps me at it anyway.14 -
^^^^^^^helen_goldthorpe wrote: »I do exercise I enjoy so I don't need to force myself to do it - I want to! And usually I feel far better after a workout than I did before
This, and let friends know you’re doing it. I see a lot of the same faces when I’m out walking or biking, and just like friends on MFP they encourage you to keep it up. It’s great to hear people say how great your doing. My neighbor just gave me a cool walking stick for hiking.
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An episode of my 600 pound life always does the trick!4
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I just do what I have to do, similar to taking a shower, brushing my teeth, etc. To me lifting is very important so I make it a priority.
I also don't push myself to workout everyday but have a goal of at least 3x per week, so I have to plan my schedule accordingly. And there are some weeks it doesn't happen, I try better the next week.
Similar to this. It's just part of my schedule and routine. It's a habit that I don't even think about anymore, other than specific goals. I use an app that automatically switches to my next set and exercise with a rest timer that prompts me to start that set after a time interval. (FitNotes for android).
You just have to figure out what works for you. Motivational pictures. Discipline/Reward. Morning/Midday/Evening. Classes/Home Gym. Private/Public. Goals/Challenges. Just slowly figure out what does and doesn't work for you until you find something sustainable. Identify things that get in the way and find ways to get around them one by one.1 -
As others have said, find something you enjoy doing. I was the least athletic person on the planet but discovered that I love lifting. Fortunately it fits my goals of maintaining/increasing bone density and muscle.
Fit it into a time that is most convenient for you. I genuinely wanted to work out but if I scheduled it in the evenings I was often too tired, or had meetings that ran too long, or had to clear snow... working out got pushed aside way too often. I get up a bit earlier in the mornings and get it done. Not much competes with a 5:30 AM workout for priority.
I have a protein shake that I particularly love and if I find myself running out of steam during a workout, I visualize that shake as my "reward". Build in small rewards for completion if that will motivate you.
Momentum really works for me. Once I got into the habit of working out I found I really missed it when I couldn't do it, like on vacation. I went to a conference in September and discovered that the resort had a small gym. I was really kicking myself for not investigating it before I went and bringing workout clothes with me.3 -
Making it a habit that is a routine part of your week is definitely the most important part, because no matter how much you love a certain form of exercise, or exercise in general, there are going to be days and whole chunks of time in life when you have zero motivation. To make it a routine habit you need to start small and build. Plan 2-3 days this week to do 15 minutes of anything, set appointments in your calendar, plan accordingly, have workout clothes packed in a bag for after work, or next to your bed for the morning, what ever, plan how this is going to fit with your schedule (a lunch break, early morning, after work, in the evening) how is your meal timing going to work around this, are you going to be ravenous after work and skip your workout time to get food? then plan a snack to eat 30-60 min before, are you going to eat lunch before or after your lunchtime session? and so on and so on, the more you can plan and prepare the more likely you are to successfully carry through. In the beginning you have to actively work to build that system, after a while it becomes natural and you don't have to think about it. As you build the habit progress, in duration, frequency, intensity, whatever. The main thing is, you have to just start to build motivation, the motivation won't show up on its own.1
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I never rely on motivation to start working out. It's about discipline. I go to the gym on MWF because I know that's what I do. And if I know that's what I do, there's no argument with myself. Motivation comes in spurts. I may use it at the gym to push out that last rep, or run a little faster, but motivation is measured seconds to minutes at a time, not in years like is necessary for health.6
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For me it's vital that part of my physical activity is something genuinely fun and exciting that I can't wait to go do. Doing something fun motivates me to get to the gym and train to get better at the fun activity. I love things that involve being off the ground, like climbing, trapeze, and more recently pole dancing. While those activities definitely result in building strength, I can get stronger faster in the gym, so I'm more motivated to complete my boring weight training program because it helps me progress faster in my fun activities.0
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I don't really consider the workouts I do "exercise".
I used to spend hours at the gym and hated every second. Now, instead of that, I go to a dance studio and take various classes there (aerobic dance, modern, ballet, jazz, ribbon dance, salsa, pole dancing, etc) + do aerial acrobatic stuff for strength training (lyra and aerial silks/hammock + pull-up training). I also do a yoga class once a week with my bf (though we always try to get more than one night in) and aim to hike once a week on the weekends because we enjoy being outdoors.2 -
If I don't walk my dogs a mile and a half a day, I have to clip their toenails instead of wearing them down on the sidewalk. We all hate that more than walking. Plus, if I walk my dogs enough to wear them out every day, they're less inclined to be naughty while I'm at work. I very much prefer my house to be full of lazy, sleeping, snuggling dogs than wild-eyed terrors shredding my sofa cushions. So walking it is.
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I try to focus on the feeling I know I will have when I finish it! There is really no feeling like the one you get after a kickass workout!0
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Yes same thing happens with me. Biggest thing is just getting to the gym lol.1
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What motivates me is knowing what happens if I don't push myself. It's about discipline and a positive mindset. I'm trying new ways to stay active and I've gotten away from the club to more intimate and smaller venues. I work one-on-one with a weight trainer and pilates (classes of 12 or less). I found that I feel more comfortable and like the individualized attention. Try what excites you. I always put my exercise time in my calendar to hold myself accountable.1
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Make exercise part of your regular schedule. After 21 days, it will be a habit and you won't have to think about it--you'll just do it. Like Nike!
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truth - I am rarely motivated to lift the weight I do - It hurts - during and after - joints ache - etc... BUT its discipline - not motivation that keeps me going - many days i dont want to go but I make myself go -4
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I have made a rule that I must do my workout before lunch. I get home from work, make lunch for my brother-in-law (special needs-lives with us) and go get my workout done. I workout in the living room while he eats in the kitchen, by the time I'm done (less than 30 min) I'm more than ready to eat. It works for me.0
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I have turned my exercise time into 'putting into myself' time; being a working mum to a small child who wants to spend quality time with my partner means that carving that time out is the only way I get it. Like some of the other previous posters, I find things to add in for that additional 'encouragement' (watching old episodes of a favourite TV show while doing my bodyweight workouts - I love the result but hate doing them...) but I would say: make it as easy as possible to succeed, and really hard to fail at getting your workouts in. If it's a push every time in every way, it won't be sustainable; and at the end of the day sustainability is what will see you through to success!0
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Like others have said, I made it a habit that wasn't optional - like brushing my teeth.
To facilitate the habit, though, I found there were things I can do to make it easier. I workout in the morning before work. So the night before, I lay out my workout clothes and pack my work clothes/shower items, etc, for getting ready at the gym. I prep/pack my breakfast and lunch and put them in the fridge so I can grab them on my way out the door.
I do NOT allow myself to hit the snooze button. I found that I never really fall back asleep anyway, and I end up regretting it. So I just don't do it. It is not an option.3 -
Make exercise part of your regular schedule. After 21 days, it will be a habit and you won't have to think about it--you'll just do it. Like Nike!
It would be nice if it worked on a 21 day schedule but it is usually not that formulaic. Exercise can be instantly desirable or instantly hated with a spectrum of possibilities in between. If hated not much will help it become a habit that requires no thought.
I think the OP has gotten most of the answers but I will approach it from another angle. You have to eat enough food to fuel the exercise. If you don't and it drains you more than it should I believe you will always struggle. Maintaining a proper energy balance is a primal motivation. If you feel physically fatigued you will be fighting a pretty core part of yourself to do more activity.
If you really want to pave the way to accepting new exercise/activity I would even suggest eating maintenance for a week while you start. Feel the best you can feel so you are less likely to form a negative association with it.
I am not assuming you, the OP, are doing anything wrong with the way you eat now. I am saying that from my experience when I am struggling with my energy being too low the last thing I want to do is move more. If it happens to be an issue for you I am hoping that recognizing the cause will help.1 -
I always feel better afterwards, but sometimes even knowing I'll feel better isn't enough... in those moments, I take my pre-workout. I do that for two reasons.
1. I hate wasting my pre-workout! So If I take it, I get my booty to the gym, or at least do an at home workout.
2. I can't sit still once the caffeine kicks in, so I have to work it off anyways.
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I find I'm the other way. When I should be resting I want to get out and run or cycle. Even 2 broken clavicles, 4 broken ribs and a metatarsal stress fracture couldn't put me off.1
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I have a "before" picture as the lock screen photo on my phone. This picture is of myself at my heaviest weight. I have since lost 64 pounds. When I look at it, I am reminded of how I felt and how I looked, how unhealthy I was when the photo was taken. It encourages me to stay on track and to not stop, never give up! This is usually enough to get me off my rump and get moving!1
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