I used to be the king of excuses when it came to working out. I’d say I was too busy, too tired, or that I’d start tomorrow. But after years of feeling sluggish and out of shape, I finally decided to make a change. And let me tell you, it wasn’t easy. Building a habit of working out takes time, effort, and a whole lot of determination. But with the right mindset and a few tips and tricks, anyone can do it.
The first step to building a workout habit is to find something you actually enjoy doing.
For me, that meant ditching the gym and getting my own exercise bike. I never thought I’d be the type to pedal in my living room, but it turns out I love it. And when you enjoy your workout, you’re much more likely to stick with it. So whether it’s lifting weights, hiking, or watching TV while you burn off some fat, find something that gets you excited to move.
Once you’ve found your workout of choice, it’s time to make it a habit. This means scheduling your workouts like you would any other appointment. Decide on a set time and day(s) each week that you’ll dedicate to exercise, and stick to it.
To tell you the truth, I’ve found that working out while I’m watching my favorite TV program sets the time in concrete.
And if something comes up that threatens to derail your plans, don’t let it. Remember, you’re making a commitment to yourself and your health. So put on those sneakers and get moving!
How to Build a Habit of Working Out Without Wanting to Die
Making exercise a consistent habit requires starting small and building up over time. To make working out a lifelong routine, it’s important to choose activities you enjoy, set realistic goals, and schedule time for fitness into your regular week.
Let’s see how to do it in the rest of this post.
Why Working Out is a Laughing Matter
I know what you might be thinking – “Working out? Funny? Yeah, right.” But hear me out. Working out can actually be a hilarious experience, and incorporating humor into your fitness routine can make it more enjoyable and help you stick to your goals.
First of all, have you ever tried a group fitness class?
Whether it’s Zumba, spin, or even just a regular old aerobics class, there’s bound to be at least one moment where you and your classmates are all laughing together.
Maybe it’s because you’re all struggling to keep up with the instructor’s moves, or maybe it’s just because the music is so cheesy. Whatever the reason, laughing with others can make the workout feel less like a chore and more like a fun activity.
Making Your Workout Time Fun
Even if you prefer to work out solo, there are still plenty of opportunities to inject some humor into your routine. Maybe you like to listen to a funny podcast or watch a silly YouTube video while you’re on the bike.
Or maybe you like to make up your own ridiculous workout moves and see if anyone is watching (spoiler alert: they probably are, but who cares?).
But why is humor so important when it comes to working out? For starters, it can help reduce stress and anxiety, which can make it easier to stick to your fitness routine in the long run.
Plus, laughing releases endorphins, which can boost your mood and make you feel happier overall. And let’s be real – if you’re not having fun with your workouts, you’re probably not going to keep doing them.
What is the first and often most difficult step in starting a new habit, like exercising?
Getting Off the Couch: The First Step is a Doozy
Starting a workout routine can be intimidating, but the first step is always the hardest. It’s like trying to push a boulder up a hill, but once you get going, it’s easier to keep the momentum.
Motivation is key when it comes to starting a workout routine. For me, I like to set small goals for myself. Maybe it’s just doing 3 push-ups a day for a week or taking a 10-minute walk every day. Whatever it is, make it achievable, and celebrate when you reach it!
Excuses are easy to come up with, but they won’t get you anywhere. I used to say I was too tired after work to workout, but then I realized that if I just did a quick 20-minute workout, I would actually have more energy for the rest of the evening. Plus, it’s a great stress reliever!
Fear can also hold us back from starting a workout routine. Maybe you’re afraid of not being able to keep up with others at the gym, or you’re scared of getting injured. But remember, everyone starts somewhere. Take it slow and listen to your body. And if you’re really nervous about going to the gym, start with a workout video and a folding workout bike at home.
How can I design a workout schedule that’s enjoyable rather than a dreaded chore?
Let’s face it, working out can sometimes feel like a chore. But it doesn’t have to be that way. With a little creativity and planning, you can create a workout schedule that fits seamlessly into your busy routine and becomes a fun ritual.
Are you a morning or afternoon person?
First, think about the time of day you have the most energy and motivation. For me, it’s in the morning. So, I make sure to schedule my workouts for early in the day when I have the most energy. If you’re not a morning person, don’t worry. Find a time that works best for you and stick to it.
Make your workout time non negotiable
Next, make your workout schedule a routine. This means scheduling it into your calendar just like you would any other appointment. Treat your workout as a non-negotiable part of your day, just like brushing your teeth or taking a shower.
Add variety to your workout habit
To make your workout schedule more fun, mix it up! Don’t do the same workout every day. Try new exercises, classes, or activities to keep things interesting. You can even create a workout playlist with your favorite songs to get you pumped up.
Workout with a friend
Finally, make your workout schedule a social activity. Grab a friend or family member to join you for a workout. Not only will it be more fun, but you’ll also have someone to hold you accountable and keep you motivated.
How can I pick the best exercise when they’re not all the same?
When it comes to working out, not all exercises are created equal. Some exercises are great for building strength, while others are better for improving your aerobic fitness. Some exercises are great for improving your balance and stability, while others are better for targeting specific muscle groups.
As someone who has tried a variety of workouts over the years, I’ve learned that the key to building a habit of working out is to find an exercise that you enjoy and that fits your fitness level. Here are a few things to keep in mind when choosing the right exercise:
Consider Your Fitness Level
Before you start any new exercise program, it’s important to consider your fitness level. If you’re just starting out, you don’t want to jump into an intense workout that is too difficult for you. Instead, start with something that is more manageable and work your way up.
Aerobic vs. Strength Training
When it comes to working out, there are two main types of exercises: aerobic and strength training. Aerobic exercises are great for improving your cardiovascular fitness, while strength training exercises are great for building muscle and increasing your strength.
Either recumbent or upright stationary bikes fit the bill for aerobic exercise. There is a difference, but they both give you a good workout.
Balance and Stability
In addition to aerobic and strength training exercises, it’s also important to incorporate exercises that improve your balance and stability. These types of exercises can help prevent injuries and improve your overall fitness.
Mix it Up
Finally, don’t be afraid to mix it up. Doing the same workout every day can get boring, so try to incorporate a variety of exercises into your routine. This will help keep things interesting and prevent you from getting bored.
Does Nutrition Play a Role?
Absolutely, nutrition plays a crucial role in forming a regular exercise habit. Think of your body as a car; it needs the right fuel to run smoothly.
Eating balanced meals with the right nutrients provides energy for workouts and aids in muscle recovery. Without proper nutrition, you might feel sluggish, reducing your motivation to exercise.
So, yes, what you eat greatly influences your exercise routine.
Now, I’m not saying you need to go on some crazy, restrictive diet. But if you want to see real results from your workouts, you need to be mindful of what you’re putting in your body.
Protein fuels exercise
First and foremost, make sure you’re getting enough protein. This is especially important if you’re trying to build muscle. I like to think of protein as the building blocks for my gains. Some good sources of protein include chicken, fish, eggs, and tofu. And for all you vegans out there, don’t worry – there are plenty of plant-based protein sources too.
Carbs for energy to exercise
But protein isn’t the only thing you need to think about. You also want to make sure you’re eating a healthy, balanced diet. That means plenty of fruits and veggies, whole grains, and healthy fats. And yes, that also means cutting back on the junk food and sugary drinks.
Now, I know what you’re thinking – “But I need my post-workout pizza fix!” Trust me, I get it. But moderation is key. Treat yourself occasionally, but don’t make it a habit. Remember, you’re trying to fuel your body so you can perform at your best.
Staying hydrated
Staying hydrated during exercise is crucial. When you work out, your body sweats to cool down, and if you don’t replenish lost fluids, it can lead to dehydration.
Dehydration impairs performance, causing fatigue and muscle cramps. Proper hydration ensures you can push through your workouts effectively, and it’s essential for regulating body temperature.
So, sip that water bottle to keep your workouts smooth and your body in top form.
Do I Need a Personal Trainer?
A personal trainer is like your fitness sidekick. They’re there to guide, motivate, and help you reach your fitness goals. They design tailored workout plans, ensuring you make the most of your time at the gym.
They’re like a GPS for your fitness journey, ensuring you’re on the right path. Whether your goal is to lose weight, gain muscle, or improve overall health, they’ve got your back.
They also make sure you’re using proper form to avoid injuries. Plus, they provide that extra push when you’re feeling lazy – accountability matters.
In short, a personal trainer is your secret weapon for a healthier, stronger, habitual you.
Accountability is key
One of the biggest benefits of working with a personal trainer is accountability. When you have someone waiting for you at the gym, it’s a lot harder to hit snooze and skip your workout. Plus, they’ll hold you to a higher standard than you might hold yourself. I mean, let’s be real, who hasn’t slacked off a little during a solo workout?
Personal trainers require a workout plan
But it’s not just about showing up. A good personal trainer will work with you to create a workout plan that’s tailored to your goals and abilities. They’ll push you to try new things and challenge yourself, but they’ll also make sure you’re not overdoing it and risking injury.
Working out alone can be a drag
Another perk of having a personal trainer is having a built-in workout partner. Not only will they be there to spot you and offer encouragement, but they’ll also make the workout more enjoyable. You can chat and joke around between sets, making the time fly by.
Of course, working with a personal trainer does come at a cost. But think of it as an investment in your health and well-being. Plus, you’ll likely save money in the long run by avoiding injuries and making progress more quickly.
Let’s face it, working out is hard. It takes time, effort, and discipline. But the results are worth it. You feel better, look better, and have more energy. So how do you turn snickers into muscles? Here are a few tips that have worked for me.
How to Keep Going When I Don’t Want To
Start Small
When you first start working out, it’s important to start small. You don’t want to overdo it and end up hurting yourself. Start with just a few minutes a day and gradually increase the time and intensity. You’ll be amazed at how quickly you start seeing results.
Track Your Progress
One of the best ways to stay motivated is to track your progress. Keep a journal or use an app to record your workouts, weight, and measurements. Seeing your progress over time will help you stay motivated and keep pushing yourself.
Mix It Up
Doing the same workout every day can get boring. Mix it up by trying new exercises or adding weights. You’ll work different muscles and keep things interesting.
Fuel Your Body
Working out is only part of the equation. You also need to fuel your body with the right nutrients. Eat a balanced diet with plenty of protein, fruits, and vegetables. And don’t forget to stay hydrated!
Don’t Give Up
Finally, don’t give up. There will be days when you don’t feel like working out or when you don’t see results as quickly as you’d like. But remember, progress takes time. Keep pushing yourself and you’ll get there.
So go ahead, turn those snickers into muscles. You’ve got this!
Rest, Relax, Repeat: The Importance of Downtime
I know what you’re thinking: “Wait, downtime? I thought we were talking about working out!” But hear me out, my friend. Rest and relaxation are just as important to building a habit of working out as the actual exercise itself.
Let’s start with rest.
You know that feeling when you’ve been pushing yourself hard at the gym or on a run, and you just can’t seem to catch your breath? That’s your body telling you it needs a break. And guess what? You should listen to it! Taking time to rest and recover is crucial to preventing injury and burnout.
But rest doesn’t just mean lying on the couch all day (although that can be nice too). It can also mean active recovery, like going for a leisurely walk or doing some gentle stretching. The key is to give your body a chance to recharge so that you can come back stronger for your next workout.
Now, let’s talk about relaxation.
When was the last time you took a few minutes to just breathe and clear your mind? If you’re anything like me, it’s probably been a while. But incorporating relaxation techniques like meditation or yoga into your routine can help reduce stress and improve sleep, which in turn can benefit your workouts.
And speaking of sleep, let’s not forget about the importance of getting enough shut-eye. Sleep is when your body does most of its repairing and rebuilding, so skimping on it can hinder your progress. Aim for 7-9 hours of quality sleep per night to give your body the time it needs to recover and prepare for another day of exercise.
Reptition Builds Workout Habits
Finally, repetition and consistency are key to building any habit, including working out. But that doesn’t mean you have to push yourself to the limit every single day. In fact, taking rest days and incorporating relaxation into your routine can actually help you stay consistent in the long run.
Stumbling Blocks and How to Step Over Them
Ah, the dreaded stumbling blocks. We’ve all been there. You’re on a roll, working out consistently, feeling great, and then bam! Something happens, and you find yourself skipping workouts and falling back into old habits. Don’t worry; it happens to the best of us. Here are a few stumbling blocks I’ve encountered and some strategies I’ve used to step over them.
Mistakes Happen
We’re only human, and mistakes are bound to happen. Maybe you missed a workout or indulged in a few too many slices of pizza. The important thing is not to beat yourself up over it. Acknowledge the mistake, learn from it, and move on. Remember, one mistake doesn’t mean you’ve failed. It’s all about progress, not perfection.
Tired? Me Too
We all have those days when we’re just too tired to work out. It’s okay to take a break and rest, but don’t let it become a habit. If you find yourself feeling tired often, try adjusting your workout schedule. Maybe you need to switch to morning workouts or take a day off in between workouts. Listen to your body and do what works best for you.
Pain and Discomfort
Working out can be uncomfortable, especially if you’re just starting. It’s essential to differentiate between discomfort and pain. Discomfort is normal and can be a sign of progress, but pain is not. If you’re experiencing pain, stop and assess the situation. Maybe you need to adjust your form or take a break. Don’t push through the pain; it’s not worth risking an injury.
Skipping a Workout
We’ve all been there; life gets in the way, and we end up skipping a workout. It’s okay; don’t beat yourself up over it. Just make sure to get back on track as soon as possible. Try to stick to your schedule as much as possible, but don’t stress if you have to make adjustments. Remember, consistency is key, but flexibility is essential.
In conclusion, stumbling blocks are inevitable, but they don’t have to derail your progress. Learn from your mistakes, listen to your body, and don’t be too hard on yourself. Keep pushing forward, and you’ll reach your goals in no time.
The Power of Mindset: No Pain, No Gain? Think Again
I used to think that working out meant pushing myself to the limit and feeling the burn. But then I realized that this mindset was actually holding me back from making progress.
No pain no gain is a habit breaker
It turns out that the “no pain, no gain” mentality is a myth. Sure, you might feel some discomfort when you first start working out or when you increase the intensity of your workouts. But if you’re constantly pushing yourself to the point of pain, you’re more likely to get injured and less likely to stick with your routine.
Instead, I’ve found that focusing on the positive benefits of exercise and adopting a growth mindset has been much more effective for building a habit of working out.
Here are a few tips for shifting your mindset:
- Focus on progress, not perfection: It’s easy to get discouraged when you don’t see immediate results. But instead of fixating on what you haven’t achieved yet, celebrate the small victories along the way. Did you run for an extra minute today? Did you lift a slightly heavier weight? Did you ride longer? Those are all signs of progress.
- Be patient with yourself: Building a habit takes time. Don’t beat yourself up if you miss a workout or if you’re not seeing results as quickly as you’d like. Keep showing up and putting in the effort, and eventually, you’ll start to see the benefits.
- Practice mindfulness during your workouts: Instead of zoning out or distracting yourself with music or TV, try to be present and focused on your body and your movements. This can help you tune in to your body’s signals and avoid pushing yourself too hard.
- Remember that self-control is a muscle: Just like your biceps or your quads, your self-control can be strengthened with practice. Every time you resist the urge to skip a workout or indulge in unhealthy food, you’re building your self-control muscle.
By adopting a growth mindset and focusing on progress, patience, and mindfulness, you can build a sustainable habit of working out that will help you achieve your fitness goals without sacrificing your physical or mental health.
Conclusion: Becoming the Master of Your Exercise Universe
Well, folks, we’ve made it to the end of this article on building a habit of working out. I hope you’ve found the tips and tricks helpful and that you’re feeling motivated to start your fitness journey.
Now, let’s talk about becoming the master of your exercise universe.
It all starts with commitment.
You have to make a promise to yourself that you’re going to stick to your workout routine, no matter what. And let’s face it, we all know that life can get in the way sometimes. But with discipline and determination, you can push through those obstacles and stay on track.
One way to make sure you stay committed is to create rituals around your workouts. Maybe you always listen to a specific playlist or wear your lucky workout clothes. Whatever it is, make it a part of your routine and you’ll be more likely to stick with it.
Of course, the key to success is regular exercise. You can’t expect to see results if you only work out once a month. So, find a schedule that works for you and stick to it. And don’t forget to mix things up to keep your workouts interesting and challenging.
Now, let’s talk about the benefits of regular exercise.
Not only will you feel better physically, but you’ll also reap the mental benefits. Exercise has been shown to reduce stress, improve mood, and boost self-confidence. Plus, you’ll be setting a great example for those around you.
So, there you have it. With commitment, discipline, rituals, regular exercise, and a focus on the benefits, you can become the master of your exercise universe. Now, get out there and crush those workouts!