Before we start, let’s define exercise.
EXERCISE – DEFINITION: “Exercise is physical activity that is planned, and structured and repetitive for the purpose of conditioning any part of the body. Exercise is used to improve health, maintain fitness and is important as a means of physical rehabilitation. “
We all exercise to achieve results. Many people are looking for different results or outcomes. Goals vary from weight loss, athletic performance, endurance, strength, toning, body-building to more flexibility, etc.
Motivation is Consistency in Action
Consistency is a key factor in achieving our goals. In fact, consistency is better than motivation alone when it comes to achieving our goals.
Consistency is the act of repeatedly taking action towards a goal, and it’s what separates successful people from those who fall short of their goals.
Motivation, on the other hand, is the inner drive that compels us to take action towards a goal or desire. It can come from a variety of sources, such as internal factors like personal values, or external factors like rewards or recognition. In order to maintain motivation, it’s important to constantly remind ourselves of why we started in the first place.
It’s important to set specific goals, create a routine, celebrate small wins, and stay accountable to maintain consistency. By doing so, we can cultivate consistency as a habit over time and depend on it, even when we we’re not feeling motivated.
Here are 10 effective ways to become more consistent, get results and achieve your exercise goals
“If only people understood how important it is to be consistent. Everything that has value in life is a product of consistency. Success, health, fitness, wealth, friendships, relationships, and all other aspirations are all about consistency.”
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1. FIND A BUDDY
Try exercising with a friend, spouse, or co-worker. It’s harder to skip a workout if you know someone is counting on you. The buddy system brings a social element to exercise which makes it more fun and enjoyable.
2. CHANGE YOUR ROUTINE
Just a slight variation can take you to a new level in your workout. You can use periodized training, a systemized approach involving progressive cycling of various aspects of training protocol, in 6 week intervals to avoid plateaus, boredom and for maximum effect. If you feel you are at a stand still, train three times a week for 3-4 weeks and experience the difference.
3. SET A NEW GOAL
An initial goal sets a foundation in which future training goals are based. Setting a goal, such as entering a 5K race or rock climbing, may never have entered your mind. But after your initial goal is met, you will see new, interesting, and fun adventures in fitness you never
thought possible.
4. USE DIFFERENT EXERCISE EQUIPMENTS
A heart-rate monitor, jump rope, Physio-ball, medicine ball, and other exercise equipment can help you work out more effectively and make your workouts more fun and challenging. Try adding a sport to your activities instead of always working out in the gym.
5. TRACK YOUR PROGRESS
Keep an exercise log. This will help you track your goals, monitor your progress and adjust your routine as necessary. Occasionally, test your maximum strength to determine your progress in total strength. By using a ten rep strength test, see how much weight you can bench press and leg press in ten reps. Use your first measurement of weight and reps as a benchmark and every three to four months, retest your strength.
6. GET A FITNESS TRAINER
Personal trainers will challenge you with exercises you’ve never tried before. Training with different trainers also provides variety plus you learn from the experience of a team of trainers. If you always walk on a treadmill, try riding an exercise bike or an elliptical trainer.
If you always lift with machines, try free weights instead.
7. THINK OF THE BENEFITS
Exercise has been shown to improve your mood and decrease feelings of depression, anxiety, and stress. You know how good and healthy you feel after a workout? Make a mental note of that feeling. Use that to motivate yourself the next time you’re thinking of quitting your workout.
8. TREAT AND REWARD YOURSELF
When you reach a goal or milestone, treat and reward yourself to something special – a massage, an evening out, new clothes or some other indulgence. Studies show rewards are a key to staying motivated.
9. PLAN AHEAD AND BE READY FOR EXERCISE
Schedule your workouts like you schedule your meetings and doctor appointments. Write your exercise time in your calendar or day planner. If it helps, pack your duffle bag with your gym clothes the night before you go to work or school. Or have an extra duffle bag in the car ready to go just in case you forget your gym clothes.
10. BE GENTLE ON YOURSELF
Life happens –things get in the way, doctor’s appointments, children been sick, illnesses, etc. Don’t let a few missed workouts turn into a month of unfulfilled resolutions and move you further away from your goals.
conclusion
Remember, consistency is key! Keep pushing yourself and stay motivated to achieve your fitness goals. You Can Do This!
Good luck!
