Why is it so difficult to stick with an exercise plan?

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Joined: Oct 11
Posts: 18

Posted: 14 Dec 2011, 13:26
I love the way that I feel after I leave the gym. When I go I workout for at least an hour. I can get into it, make it work for about a week and then I have a rough time sticking with it. I make excuses for myself to not have to get out of the house and go. My motivation is horrible. I seem to typically do okay with my diet and eating. I am still losing weight but I am doing horrible in this area. HELP!!
Christine V.

Joined: Feb 11
Posts: 1,223

Posted: 14 Dec 2011, 13:52
For me, I have to commit to some form of exercise every day. If I skip a day, it makes it easy to make that day turn into a week. The reward of sitting on the couch is that great. So, if I just do something daily, then it is a routine and I feel too guilty if I skip.

The other thing that works for me is my bodymedia fit device as it tracks calories burned. Or for a cheaper alternative, a pedometer could work. If you set a goal and make sure you reach it before going to bed, that can be a motivator.

Joined: Jul 10
Posts: 1,712

Posted: 14 Dec 2011, 15:46
Stop thinking about it and just GO. If you give yourself the option to think of excuse, you've already lost the battle. With morning workouts, there's less time for excuses to get in the way or, when I workout after work, my rule is no sitting down. Walk in the door, change clothes and get going. Sitting on the couch is my downfall so I'm only allowed to sit down for long enough to tie my running shoes. It also helps if you have an audio book, playlist, or something else to entertain you at the gym, especially if the gym is the only time you're allowed to listen to it. If you want to know what happens next, you have to get your workout in!
- Natalie

Joined: Aug 11
Posts: 10

Posted: 14 Dec 2011, 15:54
What gets me going is the fact that I love my dogs. They are the reason I go to the park to walk in the first place. When my family was here for 5 days I didn't take the dogs to the park and I felt horrible for it. So what gets me going is I my love for my dogs. The weight loss and workout just fell into it. Find what motivates you. That's the secret!
Nihil Aeternum Est


lose 100 lbs - completed 10/11/11
break into the 200's - completed 11/8/11
lose an add'l 7 lbs - completed 11/8/11
to get to 300 even

get to 275 lbs -
get to 250 lbs -


Joined: Apr 11
Posts: 33

Posted: 14 Dec 2011, 16:10
Don't allow yourself time to think about it. I like to workout right after work. Either I go straight to the gym or get home change and do a workout at home. If I let myself sit down or do anything else first, I won't workout. I've tried to workout before work or other times, but I always find an excuse. If I do it immediately after work, I don't have time to talk myself out of it!
"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time." ~Thomas A. Edison


Joined: Feb 11
Posts: 94

Posted: 14 Dec 2011, 17:00
I so agree....quit thinking about it & DO IT, & be happy about it too! The more we think about it, the more likely we are to come up with ALL the reasons something else just HAS to get done! I like to do my excercise in the morning, so I get up early, (really early, about 4:30-4:45), I will admit that some mornings just getting up is the hardest part, but I am always glad I did & even happier that I got my excercise in!
Never, Ever Quit...Always, find just one more way to try again!

Joined: Feb 11
Posts: 1,223

Posted: 14 Dec 2011, 17:14
I agree w/ the others too. I wish I had the motivation to get up early - but am so not a morning person. I workout when I get home - no sitting down until I am done. I might grab a quick fiber one bar if I am super hungry, but then I change and get to work!

Joined: Aug 11
Posts: 80

Posted: 14 Dec 2011, 18:42
I was advised to find something that forces me to exercise every day, or things don't get done. For me it's a bike, as I don't fit in cars; https://s3.amazonaws.com/images.healthcaremanagementdegree.com/biking-and-health.gif expresses it better than I could.

Joined: May 10
Posts: 1,400

Posted: 14 Dec 2011, 19:11
I find it easy to commit to workout out if I'm working on a specific goal & the only way to get there is to train. If I have to train, then I have to create a training schedule, & if I expect to ever meet my goal, then I have to follow the schedule. If I'm just going to the gym & doing whatever I feel like for an hour, what's to keep me from feeling lazy & unmotivated the next time I should be going? Whereas if I have a scheduled workout & specific activities I need to do to condition me to meet my goal, it's easier to go do it because it doesn't depend on how motivated I am that day.

And you don't need to be a marathon runner to create a training schedule. I started out not being able to walk more than 15 min at a stretch, so I started out requiring myself to walk 3x a week for as long as I could. Soon enough that became an hour, so I tried out jogging. Started out jogging 30 seconds at a time with 5 min walks between intervals & increased the jogging by 30 sec each week. Before I knew it I ran a 5k race straight through. Decided if I could do that, maybe I could do more, so set up a training schedule for a 10k race. Ran that straight through & just did my 2nd on Thanksgiving Day.

Now I create training schedules even if I'm not training for a race just to keep me focused.

You could go for strength goals too, maybe you want to bench press 200 lbs. The only way to get there is to bench press every week & try to increase the weight a little bit each time. Eventually you'll get there, but only if you keep at it.
Kat | NO EXCUSES, JUST RESULTS | Next milestone - 256: 60 lbs lost
2013: still up from 1/1, but coming back down...
2010: 50.4 lbs lost | 2011:17 lbs lost | 2012: 1 lb gained
How I did it: http://stubbysticks.wordpress.com/weight-loss-summary-by-month/
1st Base

Joined: Dec 11
Posts: 2

Posted: 14 Dec 2011, 19:27
I am really motivated early in the process and then start to decrease my excercise routines. I have found now that having exercise equipment in the house is a good motivator as you can get up, toss on a pair of shorts and t-shirt and work out. I have Bodylastics Resistance Bands, a quality treadmill and a Xiser portable stepper. We have 3 people in our household and we all use the equipment and have split the costs 3 ways. I know it is hard to go to the gym, I have been in that situation, but you have to look at the results you will receive with consistent workouts. Take a break once in a while, it's a good thing.

Joined: Oct 11
Posts: 18

Posted: 15 Dec 2011, 00:08
I did good for a little while. I just need to make it a priority. I finished my book so maybe I need to get a diffrent new book. The one I am reading now just isnt holding my attention so I am not looking forward to going and reading while I exercise. Thanks for all the advise. I will start trying to get my self figured out.
Christine V.

Joined: Sep 11
Posts: 5

Posted: 15 Dec 2011, 15:58
I had the same problem with not being motivated enough to stick with it until I found something I really enjoyed....Jazzercise. I've been going 5 days a week for over a year now and only miss it if I'm out of town. I also enjoyed participating in a walk to run program. If you can, see if you can find the type of exercise that works best for you....it's out there...you just have to discover it.

Joined: Apr 11
Posts: 367

Posted: 15 Dec 2011, 17:53
I make sure my workouts are filled with variety.

Monday - Run
Tuesday - Swim, hot hatha yoga
Wednesday - elliptical hot power yoga
Thursday - Run, hot hatha yoga
Friday - Swim, soccer
Saturday - hot hatha, walk or hike
Sunday - hot power
155: After regaining 16 pounds. It's my goal again.
155: Goal Weight | March 17, 2012!!!! I did it!
Size 8: levi's jeans | February 3, 2012 (Actually, I'm a size 6. I skipped Cool
168: BMI 24.8 no longer overweight | December 1, 2011
174: Vegas vacation | September 15, 2011 (two weeks early)
180: first 27 pounds gone | August 25, 2011
186: 10% body weight lost | July 14, 2011
199: 200's gone forever | May 12, 2011
207: Starting Weight | April 28, 2011

Joined: Dec 11
Posts: 10

Posted: 15 Dec 2011, 18:38
reward yourself Smile

Joined: Feb 11
Posts: 6

Posted: 15 Dec 2011, 21:23
Maybe try going more often for less time. You could be pushing yourself too hard with 1 hours. Cut back a little on the time until you get back into a consistent routine. I joined the "4 days a week challenge" and that helped me keep motivated to meet the challenge. Don't give up and good luck.

Joined: Dec 11
Posts: 1

Posted: 16 Dec 2011, 20:17
Try variety, I know everyone says that but seriously, head over to the local community center and join a zumba class i did and i could literally feel the burn. hope this helped Smile

Joined: Dec 11
Posts: 3

Posted: 17 Dec 2011, 04:59
I can't follow any diet, I am feeling forced to do something. I hate to be forced, so I can't follow any rules as well. Maybe that is why I am self employed and don't follow any diet. Just trying to enjoy everything I do.
Anna - Looking for slimming chocolates...

Joined: Jan 10
Posts: 5

Posted: 17 Dec 2011, 10:17
Ok-I started to read this post because I feel the same way and I am about to "get started" again. I am now going to look at the 4 day challenge. I think the idea of go every day for less time, and to do something every day, are a great way to think about it. OUr mids are powerful persuaders!

Joined: Dec 11
Posts: 1

Posted: 18 Dec 2011, 13:21
I have just joined this group as I want to improve my diet. As this is driven by sport I might be able to add some value here!

I am a runner. Not a fast runner, just persistent. At 184 cm and 92 kg I am on the large side for this type of sport for sure (i am sure I would run much better if i was 6 to 8 kg lighter,

I love the feeling after I have exercised as most people do. Like anyone else I struggle to get out of the door a lot of the time (I also have asthma so the first 3 to 4 km is always horrible... Then it gets better). The answer is simple, you just need to set targets and keep to them,... No matter what. For me it is a set number of km per week (and at a target pace). On some cold winters evenings I get ready and can spend 30 mins walking around the house not wanting to go out... But I always, eventually, get out the door and do it.

To be clear, I am no gazelle. I started running in 2008 after doing nothing for 10 years. At 103 kg I initially went out after dark wearing black (really). Persistence and self discipline means I now have a number of marathons under my belt and I am thinking about target times rather than survival.

I hope this helps?

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