At some point in life, we’ve all asked ourselves: “Why can’t I be more motivated?” Whether it’s to get fit or start working out, we often rely on motivation to help us achieve our goals. But what happens when the motivation runs out?
Fortunately, there are many different ways to build a fitness plan. You don’t have to rely on your willpower alone—there are plenty of other tools you can use! Here are six ways that will help you stay on track with your health and wellness goals:
Make a list of your favorite activities that burn calories.
Make a list of your favorite activities that burn calories. It’s important to remember that if you don’t enjoy something, you’re less likely to stick with it and more likely to quit. So choose an activity you like! If you’re not sure where to start, try these:
- Walking
- Running
- Swimming
- Hiking or jogging on trails in nature (not paved roads)
- Dancing (ballet, swing dancing, salsa) or exercising with music videos
Don’t start with huge goals.
Don’t start with huge goals. You’ll likely find yourself overwhelmed and disappointed, which is not the best way to kick off your fitness plan. Instead, start small, then build up. Starting with a goal that is too ambitious can be overwhelming (even if it’s something you actually want). Instead of setting a major goal right away—like running a marathon or getting six-pack abs—start with something more achievable and work up to bigger ones. For example:
- You could commit to going for an hour walk every day for two weeks.
- Or go for 30 minutes of strength training three times per week for two weeks.
- Then move on to 60-minute walks five days per week or three days each week doing 60 minutes of strength exercises at home or in a gym (with weights).
Write down why you’re starting to work out and let those reasons motivate you.
When you’re in the thick of it, it’s easy to lose sight of why you’re even trying. A good idea is to write down your reasons for working out. These are the things that motivate you—maybe it’s looking good, feeling good, or wanting to live longer. Whatever they are, keep them handy (like on your phone) so they’re always in sight when temptation strikes or when you’d rather be doing anything else but working out.
When those moments come up and work seems like a daunting task, remember why this matters so much to you—and let those reasons propel you forward toward achieving your goals!
Set a schedule for yourself.
The most important thing to keep in mind when creating a fitness plan is that you need to set a schedule for yourself. This can be as simple or complex as you want it to be, but make sure your schedule is realistic and achievable. If you are just starting out, don’t get so overwhelmed by the idea of going to the gym five times per week that you do nothing at all! Instead, start small and build up from there.
For example:
- “Monday – Thursday: I will go running/swimming/yoga class at 6am.”
- “Tuesday – Saturday: I will attend Zumba classes.”
- “My goal is to work out at least four times per week.”
Remember that it’s okay to take breaks.
One of the most important things to remember when you’re working on a fitness plan is that it’s OK to take breaks. You don’t need to do everything at once and there will be times when you can’t keep up with your exercise routine. That doesn’t mean that you failed or should give up entirely, though; it just means that now is not the right time for you to be exercising regularly.
It’s also helpful to remember that nothing in life is permanent. You can always come back and try again later, so if one month isn’t working out for whatever reason (maybe your schedule changed), then switch things up! Try exercising during a different time of day or make new friends who might have more flexible schedules than yours do right now—these are all ways of keeping yourself motivated without feeling like a failure every time something goes wrong along the way
Use technology, like apps, to help you keep track of your workouts, and to keep exercise a part of your routine.
Once you’ve decided to build a fitness plan, it’s time to choose the activities that will make up your routine. If you’re not sure where to begin, try using an app that helps you find new fitness activities. These apps can also help keep track of workouts so that they’re easier to remember and stay motivated. Some even let users set goals for their workouts, track progress, and share their results with friends on social media!
If you build your fitness plan around things you love doing and are realistic about what you can do, it’s easier to make it work for you.
- Set realistic goals. If you set your fitness goals too high, it’s easy to get discouraged and give up. Start by setting small, manageable goals that are comfortable for you and build from there. For example, if the thought of running a 5k makes your heart pound and palms sweat, maybe start with walking instead. Or try some yoga or pilates classes first before jumping into something more intense like Crossfit or spinning class on day one!
- Don’t be afraid to take breaks! It’s totally ok (and healthy) to take time off from working out once in a while so that your body can rest and recover from all the stress it’s been under lately. Remember: our bodies need time off once in a while just as much as they need exercise!
- Don’t be afraid either though because sometimes starting small really does work best—especially if we’re talking about something new like weight training where form matters so much more than anything else (like cardio). The best thing here is just to do what works best without being afraid of failing at first because failure happens often enough anyway when trying something new…
Even if you don’t love working out, it can be a rewarding experience when you make it a part of your life. The key is to find something that works for you—whether it’s something as simple as walking around the block with friends or spending more time outside in nature. Good luck on your fitness journey!
