Are you bombarded with suggestions that workout can help your flab to crash and burn? Did you do jumping jacks and squats the first day but could not sustain the motivation towards the end of the week? You might have got all pumped up the first day and bought workout clothes and sweatbands, but are they lying in a secluded corner now? How many times have you started out with the best intentions, only to find yourself back in your sedentary lifestyle?
This happens. You are not the only one. As many as 80% of people who begin an exercise program find it hard to stick with it.
Why do you tend to give up at times?
You can either curse your packed schedules or blame it all on fatigue, but sustaining a workout is as important as can be. We can’t control everything, but we sometimes make exercise harder than it has to be, putting obstacles in our own paths without even realizing it. Hence, set realistic goals so you enjoy working out while you are at it.
A 2003 Medicine and Science in Sports and Exercise review found that confidence in one’s exercise ability is the highest predictor of how much a person will exercise.
Another roadblock can be if the workout regime does not fit your lifestyle, as well as your body and mind which can allow the quitting cycle to continue for long. It’s hard enough getting through daily activities when you’re in pain, but thinking of adding exercise to the mix may be too much to bear. Pain can prove to be a deterrent in complying with an exercise regime.
Extrinsic Vs. Intrinsic Motivation
Extrinsic behavior is when we are motivated to perform a behavior or engage in an activity to earn a reward or avoid punishment. Intrinsic motivation involves engaging in a behavior because it is personally rewarding; essentially, performing an activity for its own sake rather than the desire for some external reward. Studying because you want a good grade and studying because you find the subject fuels your fascination can be considered an example that differentiates between the two kinds of motivation.
ADHERENCE TO WORKOUTS – USEFUL TECHNIQUES
1. SELF-MONITORED PROGRAMS
One major and possibly most important behavioral interventional strategy for weight management and lifestyle change is self-monitoring. Self-monitoring refers to the observing and recording of eating and exercise patterns, followed by feedback on the behaviors. The goal of self-monitoring is to increase self-awareness of target behaviors and outcomes, thus it can serve as an early warning system if problems are arising and can help track success.
In a recent study, the Academy of Nutrition and Dietetics demonstrated that daily weighing had a positive impact on weight loss.
Self-monitoring tools involve a daily planner to keep a check on your progress, an accurate weighing scale, a fitness band, etc.
2. A CLOSE CHECK ON THE TIME-TABLE
Keeping an eye on your workout schedule is equally important as is developing self-confidence. Initially, it might seem monotonous while noting down your daily routine schedule especially related to workout and meals. But, in the long run, positive results will give you the ego-boost you need to sustain your workout regime. The fact that you’re getting up and out is a win in itself, but science and experts agree: there are loads of benefits to diversifying your workouts, especially if you want to avoid injury. Hence, sticking to a well-balanced and varied schedule can aid in adhering to your workout.
3. GETTING TRAINED WITH A FRIEND
Did you know that more than 40% of participants drop a fitness course shortly after it begins if they attend on their own? But if they work out with a friend, the dropout rate decreases to 6%. The Köhler effect occurs when individuals work better when placed in a team environment than they would on their own. Having a workout buddy increases accountability, pushes you to experiment with new regimes, you are less likely to skip hitting the gym and you have a lovely time recovering together.
In a study, participants were asked to hold a plank position for as long as they could. When told they were working as a team and one person had to stop when the other stopped, participants exercised 200% longer than those who were working alone.
4. IMPLEMENT THE SMART APPROACH
SMART stands for specific, measurable, attainable, relevant, and timely, all of which are important in reaching a fitness objective. SMART goals can help keep you on track and remind you of your priorities, so you’re able to follow through with every workout or healthy meal you have planned.
Specific – Your goal should be specific regarding your health. Whether you want to stay fit, lean, gain weight or lose it, your workout regime should be tailored according to your goal.
Measurable – Make a to-do list and identify the fitness goal. You need to tick the achieved goals per week or month or whether you have done 5km running a day or have gone to the gym 5 days a week or so.
Attainable – Set realistic goals that suit your body and do not be too harsh on yourself. You should also consider the size of your goal, for example, a goal of losing 30 pounds in one month just isn’t going to happen, so you’re better off setting smaller goals that are in closer reach.
Relevant – You need to prioritize the relevancy of the set target and know whether the workout regime caters to your goal. Whether you want to feel confident at a big event or perform better during everyday activities, identify why a goal is important to you.
Time-Bound – Understand your time-based priorities related to professional, personal, or family and accordingly, decide the dedicated time given for the workout. You should also be honest with yourself about what you’re able to accomplish in a given time frame.
CONCLUSION
Regular physical activity has a positive impact on your mind and body alike and sustaining a healthy regime goes a long way in keeping you in the pink of health. Fitness and healthy living need to become integrated into your life by emphasizing a behavioral change.
Rome wasn’t built in a day, but they worked on it every single day! So do not get dejected by setbacks because the process of getting into shape cannot be rushed through. Consistency, self-efficacy, and confidence are the ingredients required for a sustainable fitness routine. Getting a little reinforcement for all the reasons you work out and live a healthy lifestyle in the first place may be all you need to keep pushing.
“Dead last finish is greater than did not finish, which trumps did not start.”
Start your fitness journey right away and we will help you get comfortable within no time. You can always opt for workoutplansand lifestylemodificationprogramsaccording to your body requirements, and make relevant changes in your lifestyle to become the best version of yourself!
