motivation to workout

[Liminal Chris]

A bit of background on me, I have played sports my whole life. From little league baseball, to wrestling, to college lacrosse. Sports have always been a big part of my life. They also had the added benefit of always keeping me in shape.

However, my motivation to work out was always the competition. I recently graduated, and I am struggling to get my cardio done. I find it extremely tough to get motivated when its just for me, even though I know I need to do it for both its phsyical and mental benefits.

I have former teammates and friends that are going out and running marathons right now, but I am absolutely struggling...

what's my deal? Where can I find some motivation?

[Trezker]

Compete against yourself not working?
Setting new personal bests is something I've found quite motivating.

But ideally you should find a place where you can compete again. Maybe try something entirely new. Have you ever done martial arts?

[Jarrod]

Where can you find some motivation?

In you... I know not that answer again...

Why do you want to work out?

Once you know why. Pick a activity and set up a plan involving something (small) daily. Then build up to your target.

Then your plan will help support your motivation.

[golfguy]

I have put together a fitness motivation ebook that is geared to golfers, but anyone can use it. PM me and I'll send it to you. Or, if it's okay, I can insert a link in this forum somewhere

[PianoManGidley]

Many people would regard your competitive nature as being a negative personality trait...you may wanna think about working on that.

[Liminal Chris]

Originally Posted by PianoManGidley

Many people would regard your competitive nature as being a negative personality trait...you may wanna think about working on that.

can you explain this a little further?

I don't really consider myself that competative of a person outside of sports. It's like when I step on the field, I am a different person. I love winning. The high you get coming off the field knowing you played a great game is indescribable.

Off the field, I don't know. I don't find myself comparing incomes, grades, and such between me and my friends.

I find it suprising that you would label competativeness as a negative trait though.



The marathon comment is just because I am a little jealous. I think that's something really cool they are doing, but for whatever reasons I can't convince myself to do it.

It's like I procrastinate. I tell myself I'll do run, bike, etc tomorrow. Then it never gets done. I'm just full of excuses for reasons not to do it, even though its something I know I want to do. I guess its the difference between knowing the right thing to do and actually doing it.


I guess that's why I came here looking for maybe tips or solutions that are more concrete in how I can actively work on changing that aspect of myself.

[Trezker]

I find it extremely hard to motivate oneself to train when you're not motivated by competition.

I generally don't like competition and I almost never do anything physical. I almost think that the ability to like competition is essential to motivate yourself.

If you know of any other source of motivation that can replace competition, please tell.

[Keith]

Originally Posted by Liminal Chris

However, my motivation to work out was always the competition. [...]

I have former teammates and friends that are going out and running marathons right now, but I am absolutely struggling...

Does it help motivate you to work out with the goal of building your speed up to kick butt in a particular marathon?

Marathons seem pretty competitive to me...

[Calculusaurus]

Are you having trouble just getting out the door?

Sometimes I find it hard to take the first step but once I'm at the gym I have a blast. I love working out, but just staying home is sometimes too easy.

Some people recommend to focus on the initial step. Just motivate yourself to put on gym clothes then the rest is automatic :P

[golfguy]

It's amazing to see this thread develop and see the common theme of competition for motivation. Having almost made the Olympic Games in the Decathlon, I have long given up the competition mentality and look more for quality of life, enjoyment and health. If I can do something I know is good for my health, I'm all for it and find that motivating enough

I'm one of the most competitive people on the planet, and I definitely use that in business, but nothing else.

Mike

[Liminal Chris]

I think the first step is generally the hardest for me. I have no problem going to a gym and lifting weights. The problem for me is cardio, I guess I have never been very good at it. Cardio is about mental toughness, which I am admittedly weak at. I am only human.

But is there any thing I can do to help myself make that first step. I am a big believer in habits, and working out and not working out are both habits. How can I actively work to change my bad habit of not working out. I think once the ball is rolling, it will be easy. It's just getting started and staying started that is problematic for me.

Are there anythings I can do that you think would really help? Put a piece of paper on the door of my bedroom that says WORK OUT NOW in giant letters. Finding a friend to go running with me? I don't know, I am sure you guys have some good suggestions.

[Jarrod]

You want to work on cardio, so make a plan.

Just make a plan.

Pick an activity (I'm not a exercise expert). I'll use jogging on the spot as an example seems you can do it at home and you don't need extra stuff.

Everyday at a certain time when you will be home (morning is probably easier), jog on the spot.

Day 1: 1 min
Day 2: 2 mins
Day 3: 3 mins
etc. etc.

Very easy to start

Eventually you'll hit your limit. Write it down and jog for that amount of time each day.

Just an example. Do it now.

The hard part in getting started is getting started so go do it. People like to research endlessly, start!

[Trezker]

Install a morning habit chain maybe?

Wake up early, put on training clothes, eat an apple, go out and run (with timer), (write down time on some graph), shower, breakfast.

Does that sound like a good habit?

[Kaspian]

One thing that has worked very well for me and practicing horn is to commit to at least five minutes every day. Sometimes before I start I might not really feel like doing it, but once I've been at it a few minutes, I enjoy myself. Most of the time, five minutes turns it to forty or fifty and sometimes longer. Occasionally, I do quit after 5-10 minutes, but it doesn't happen often.

Maybe you could try something similar to running or some other exercise.

Another thought: I've found that both horn playing and exercise are easier to start when I have something to prepare for—I know I have an audition or a big hiking trip coming up, for instance.

[DayInTheLife]

This is what I do:

The moment I detect a thought in my head such as: "Ah I don't feel like working out today," or "I'll do double the exercise tomorrow" or any other attempt to rationalize my way out of exercise, THAT is when I stop what I'm doing, go lace up my runners, and run out the door.

Learn to identify those lazy thoughts and ACT RIGHT THEN. Put your body in motion right at that instant. Soon you won't even THINK about thinking about not exercising.

If you convince yourself you can't do this, then maybe sit down and ask yourself honestly if you really want to be in good shape, if you really think it is worthwhile. Demand a firm YES or NO from yourself. You have to fully agree that you do indeed want to be a healthy person, or else it will always be a battle.

[Remiel]

Heh I'm doing similar things to DayInTheLife. Works well for me.

One thing I'd recommend for the gym is a zune, ipod, mp3 player or something to play music or even better audio books. I wouldn't be able to work out without being completely bored if I didn't have my zune. If you can't afford audio books then just go to the library and check some out .

Good luck.

[Dannyboy1]

Sounds like you need the motivation of an actual meet or competition.

[Kate Saltfleet]

I have only really got into the habit of regular exercise this year. I find what works is to have set days and activities that I do each week.

However once the routine is ingrained, I get bored, so I will alter my routines. For example, changing which machines I use in the gym or doing classes or going running instead of the gym. Or maybe exercising at a different time of day. As long as it is consistent as long as it lasts. A "habit cycle" usually lasts about six weeks.

[cheech]

Maybe if you can't motivate yourself to do cardio, you should try different types of cardio. Things like dancing or martial arts can be a lot of fun while providing a good cardio workout. These things might not be quite as time-efficient as ways of getting a cardio workout, but they have other benefits (like meeting new people and learning new skills), and you might find it easier to motivate yourself if you find something you actually enjoy.

I'm not a member of a gym. When I decided to get in shape 8 months ago, I felt like I'd just get bored of it and never go, so instead, I took up physical hobbies which I thought I'd enjoy and which also gave me a good workout. I now do rock climbing, tap dancing, yoga and rock climbing at least semi-regularly, have lost over 2 stone and am generally much more active and in better shape. I used to avoid exercise like the plague, but now i often look forward to my classes.

[AimforAwesome]

Run, or do whatever exercise you want in front of some people that you want to see you exercise.

It's easy to exercise if you're getting some other social feedback - an audience may work. Why do most people exercise at a park or at a facility FOR exercise? Not because it's the best place... running through a windy mountain road is the coolest place I can think of to run but most people want to exercise in front of others. Social reinforcement. They want someone to SEE them doing hard work - or it's just not gonna happen.

Try it!

Vern

[ns123]

Liminal Chris,

I had the very same problem you did. I wanted to "be more fit" for about 10 years, never really did it. Sometimes, I would succeed for a few weeks/days... and then I'd putter out. And I'd fall off the wagon and never get back on.

But now, I am week 6 of running, and still going strong. I have not fallen off the wagon so far. I am hoping this will be a life change for me, the running I mean. I am hoping to keep this a lifetime habit.

Here is what helped me, and I hope it will help you too. I am not too sure it will work for you, but this worked for me:

1. examine the reasons why I wanted to be more "fit." Before, I wanted to be more fit to look more sexy, to be more hot to the next guy (etc). But now, I'm not concerned with that. I wanted to feel better about myself, I wanted to have more energy, I wanted to have "alone" time where I can just clear my mind on the running path and look at the sky. (my running meditation). Once the reasons to run were for me and me alone, I made a more conscious effort to practice it.

2. decide that you will do it. I got tired of failing all the f'ing time! I was tired of saying, I'll start running, but then never doing it! Basically, I was tired of talk talk talk and no follow through. So I decided to either shut my mouth, or just f'ing do it. I'm glad I decided to run.

3. but set achievable goals. Set smaller milestone goals up so that you will succeed. Don't set high lofty goals and think you can launch into flying. Take it one step at a time. I started off running 1 mile 2 days a week. Now, I'm running 5 days every 2 weeks and running 2.5 miles. Be realistic about your time constraints and what you can commit to. I cannot commit to running more than 5 days every 2 weeks (30 mins a run). And others may not think that's enough, but it's an achievable goal for me, and I'm more successful this time around. Basically, set yourself up for success and be honest with yourself on who you are and what you can do.

4. get support! For me, this was the kicker. I had to get support. My running mate has the same problem I do, but we were equally resolved in our running goals. So we are beholden to each other. Today, I wanted to stop at 2 miles, but could not face the fact that I'll have to tell him I could not run the full 2.5 miles (which I did last run). So I pushed myself just so I would not disappoint him. So hold yourself accountable to someone else and vice versa. You can lean on each other. Also, my running mate and I, we don't run at the same time. We are just each other's support and "nag."

I hope that helps. This is what is different this time around with my commitment to run.

[ennah]

I'm having the same issues for a while now. I've also always been an athlete but lately I just seem to be in a rut about it. It's great to see so many replies and suggestions, maybe some will help me too. Meanwhile, I thought (and maybe this will help you too) I'd find a workout buddy. Someone who is almost sick about working out. At some point, a couple of years ago, I got into this 'group' of three guys who weren't friends, didn't work together but they met religiously at the gym at the same time on the same days and motivated each other throughout the workout. It was pretty cool and if I showed up 3 minutes late they would be pretty upset and let me know it. But back to the workout buddy deal....I was thinking that having been an athlete, I always had "people" who held me responsible for showing up for the workouts, spotted me, cheered me on, basically babysat me. Point is, I realized that I've never gotten used to working out by myself long term, and I don't really want to. Except for the occasional solo jog that is needed to clear your mind

[Bene]

Liminal Chris,
I would use Steve's visuzalization process to get a boost of inspiration to get moving. More here.

If its mental and physical benefits you're aiming for, then I would visualize them as if they are already true and bask in those feelings until I feel the urge to move. Sometimes it takes me as little as five minutes of visualization to feel inspired to action.