advice for those who have no motivation to exercise

help!

i've posted this in my journals, but i figure it can't hurt to ask others for advice.

here's the deal: since july, i've lost about 15 pounds. all of this was done without exercise. sure, i tried to get into an exercise routine, but it never happened. i'm at that point where i can't lose anything from where i need to the most (my hips) without exercising, but i just can't seem to do it. i have dreams of waking up  in the morning and hopping on my elliptical in the garage, and being done with it for the day, but 6 a.m. rolls around and i snooze away.

i'm just wondering if anyone has any advice on how to actually get up and exercise. if anyone else has this problem, how are you conquering it?

thanks in advance!

Is it just exercising that you're having problems motivating yourself to do or is there a lot of stuff that you just couldn't get done in the morning due to the almighty snooze button?

I know not to expect much more from myself than showering and getting dressed in the morning. No matter what my intentions, I will most certainly press the snooze and get whatever extra sleep I can. That's why I am planning my gym time at around 8:30 at night, right after supper before I've had the chance to sit down. This way I'm still moving around and it's not such a big leap of motivation to get my butt to the gym.

Start small. Don't decide to do a hour. Start at 1 or 2 minutes. Maybe 5. Next time go a little longer. Time after that a bit more.  Don't push yourself too long. The last thing you want is to be sore. You'll just give yourself an excuse to skip. Little steps.


Move the machine some place you'll have to look at it. No garage.

Lack of exercise has been one of my main problems...

I guess I'd have to say that I started gradually.  Last summer, I started exercising two or three times a week.  In the fall, during the challenges, I didn't want to let my team down, so I started increasing the amount of exercise to 4, 5 or 6 times a week.

One problem I have with it is that it's boring.  So I have learned that the best exercise that you can do is the one that you WILL do.  In my case, I have now collected a variety of exercises that I either like to do or don't mind doing and I sorta rotate what I'm doing according to the time I have, how I feel, and how much pain I'm in with my foot (long story).  I signed up for that 1000 minute challenge, and I have done some exercise every day since Dec. 30 - even though I didn't get to count my minutes from the 30th or 31st.

I'm very driven to meet a goal, so that helps me too.  Plus there are a bunch of people on here who I've asked to hold me accountable to that goal - so that helps too.

Eventually, I want to want to exercise.  I think that's the key and so I try to get excited (even if I'm faking it) about exercising.  It's kinda working. One of the things I do is Dance Dance Revolution and I hardly want to stop that once I get going....

The answer is inside you. Of course I think you knew that already.

Why don't you challenge yourself to get in 750 minutes of exercise by Jan. 31? 

I double dog dare ya!

I agree with nomore, find something that you like to do.  And start small.  What I've found is that if I go for my walk/run even if I don't feel like it, (which happens a lot lately with the short, cold days) I am so glad that I've done it afterwards and I feel so much better.  Once you get that feeling, it may be a bit easier.

i'm starting to realize that i'm really goal driven as well, so i think maybe setting a goal like 750 minutes might be better for me than saying i'll work out however many times a week.

the main reason i need to exercise in the morning is that i don't ever know what i'm going to do each night, so i think it'd be best to exercise in the morning so i can't say i ran out of time at night.

i've thought about setting my alarm for close to an hour earlier than when i usually do in hopes that i'll get so tired of pressing snooze that i'll eventally wake up.

well, and make sure you get to bed early enough so that waking up early doesn't feel like the world's most awful punishment....

you don't wanna be sleep deprived either - that'll hurt your weight loss efforts too, just lack of sleep...

Hmm, hopefully that works out for you and that you can get into the habit of getting up early. I realize this might sound silly, but are you doing every thing you can to get that extra energy to wake up early... like going to bed early and eating propery?

What helped me is it making it an issue of mind over matter.  I make it mandatory just like taking a shower and brushing my teeth everyday, it's just something I have to do so I do it.  Work it in as part of your routine just like any other thing you would consider mandatory throughout the day.  Then start small and work your way up. 

Another trick is to "sneak" in exercise.  While you are watching TV get up and exercise during the commercials, walk, life weights, do pushups whatever you can do during those moments. 

When you are in between tasks or whatever move your body, like when I am cooking or whatever while Im waiting for the pot to boil I do squats or stretch.  That way it doesn't feel like you are going for a workout, but you still get some exercise in there. 

I have to be honest...

The fact that you have lost 15 lbs without exercising makes me happy!!  Because I am a lot like you... I have not gotten motivated to exercise.  I do on occasion but not regularly... tell me did the weight come off easy?? Ok I shouldnt be asking because I know Im just looking for an excuse not to go to the gym tonight.. he he he

I have actaully set my alarm (on several occasions) so I could get up to exercise but each time I hit snooze like  10 times until my husband yells at me to turn it off

But seriously, I know that exercise is just plain good for you.  And I have found that classes are the way to go for me.  There at a set time and I know I get a good work out.  So far Ive done Pilaties and cycling and now Im gonna start a strengthining class.  

I totally GET how hard it is!!!  Good Luck! 

The only thing that has helped me is to completely set out everything for the morning workout the night before.  I only allow myself one snooze and then drag myself out of bed.  It's non-negotiable with me (unless I am injured in which I give myself one day).  The first day was the absolute hardest but I want to look good and feel good for myself and my family...so I continue to force myslf to do it.  Now, it's a habit (kind of) and it isn't quite as hard to get up in the morning.  A big plus is I like the way I feel all day after I do exercise in the morning....

Good Luck!

I have an exercise buddy.  because heck if I can drag my butt to the gym or out on a run just on my own.  if i'm gonna have to make some excuse to another person, it changes things.  I'm too proud to do that... so I don't, and I exercise.  If I'm only accountable to me... I slack.  Like i've been doing.

amj's got a good idea. Classes are totally motivating. Even if you don't want to go on a particular day, there is an expectation from the trainer and the rest of the class that you'll be there and of course, all the extra guilt piled on if you miss it... plus the humiliation of falling behind.

Is there a gym with early morning classes or groups in your area?

A friend once told me, "it takes 2 weeks to get addicted to exercise".  I completly believe her! I HATED going to the gym, but after about 2 weeks I got used to it. It is a part of my day now and I feel weird not going. Just keep that in mind. After 2 weeks you might enjoy working out!

Hi!

I have had trouble getting to the gym in the past because I couldn't get into a routine.  I've found that if I can establish a time to exercise every day, then I'm more apt to stick to it.  Since I'm a single mom now, I've moved my exercise to my lunch hour from work instead of thinking that I'll get up, go to the gym, and go back and get my son ready for school.  I tried afternoons, but I always felt run down from work.  I still use afternoons as a backup if I have a meeting around lunch.  Anyway, consistency helps and if you aren't a morning person, maybe a different time would work better for you.  Play around with the timing a bit and see what works. 

I really didn't think I would like going at lunch because I thought I'd have to shower and dry my hair again.  I just don't wash my hair in the morning anymore and do it at the gym instead.  It actually breaks my day up nicely and I feel a lot less run down at the end of my workday.  Yeah!

You can't have the results unless your willing to do what it takes to get those results.  I guess it just comes down to  how bad you 'want it'.  If you can never 'find time' to do it during the day, then that is, harsh to say it, but your decision to not do it.  I guess you just have to measure the trade off in your mind, if it is truly worth it to you then you will end up doing it.
On a different note, I agree with everyone else start really small, and SLOWLY work your way up to more intensive/long sessions, if you overdo it at the beginning you will get discouraged.  When I started exercising I was very out of shape, and it did hurt.  However that slowly changed to discomfort, then mild discomfort, and now its mildly uncomfortable but also somewhat enjoyable! After you've been doing it long enough (different for different people) you'll feel 'bad' to NOT exercise, even if its  uncomfortable while you do it, you'll reach the point where  you feel better after doing it, and that can be just enough motivation to continue doing it.
Or maybe not, just my opinion, Good luck!

Not everyone has energy to work out in the morning. Have you considered first what time of day you have the most energy?

Maybe (like me) you're at work during that time, but try to find a time that IS doable (for me it's TV time) and try that. Make it something you can enjoy (which is why the TV works for me), a time when you have some energy, get someone to hold you accountable for this or even do it with you (roommates and spouses work great, but I bet people online here could work great, too), and start SMALL - just 10 minutes or so. Try to make it a part of your habit, a part of an ordinary day. Remember, that's huge and so it will take time and work and that's ok and normal.

It doesn't need to be formal if that doesn't work for you or is unmotivating (I hate gyms!), but can be as simple as a walk to start with until you start to like it and can and want to do more. On that walk (or whatever it is...) try to enjoy the experience as much as possible - fresh air, nice views, the fun in the activity, whatever. It is a bit addictive once you get going! The hard part is making it a habit to begin with...

I like this idea of an exercise buddy, I have this super supportive friend, she's increidbly sporty and skinny and she's agreed to spend time with me twice a week gettin me into a routine and teaching me some exercises and doing it with me. I think if there's someone who cares about you enough to kick you up the ass you'll do it rather than trusting yourself.

Just one word---- really great MUSIC!- Music that makes you want to get out there and dance! I got an Ipod dock for Christmas that just totally compliments my IPod- I can listen to MY music and charge it at the same time- I listen while I do the dishes and I find my self wanting to dance- kind of hard when you are trying to wash but heh- I'm moving more. And I started on Sunday with daily walks- I put the "shuffle" mode and just keep walking- even when my feet were killing me- I kept walking cause I wanted to hear the next song- and I know it will be a good one because I downloaded it myself... And a new pair of New Balance sneakers helps too- feet are so much better....

I'm with christins73; I make it part of my morning routine.  I know that if I don't make it an auto-pilot thing for me, I won't do it.  The key for me was also to set a realistic goal.  I have this really self-competitive streak that is HORRIBLE if you're trying to stick to an exercise routine.  I would work so hard on the treadmill trying to beat my last workout, that I felt like a failure when I didn't burn that extra couple of calories or make it that extra tenth of a mile.  I ended up pulling my calf muscle several times, which meant that I had to stop running to heal and then summon the motivation to start all over again! I set myself up to fail.

Now I've turned exercise into a checkbox instead of a fill-in-the-blank.  I'm following a beginners' training program I got off the Runner's World website for free; it's designed to get you to run 30 minutes straight within 8 weeks.  (NOTE: there are no speed goals here!  The focus is on slow, injury-free progression.)  My workout for the day is already laid out for me, so there's no thinking involved on my part (which is awesome since I have to exercise in the morning before my coffee kicks in). If I do what the program says to do that day, I did great.  I even get to feel proud about resting on Sundays since I know that my body needs to have that time to recuperate and build new fat-burning muscle.

The change in focus makes every day feel like a victory.  Even when I feel terrible in the morning, there's no pressure to slog through a hard workout.  I know that it really doesn't matter how fast I am or how far I go, it just matters that I'm still going. 

My suggestion has already been mentioned... but I'll say it again to reinforce it.  When motivation is lacking, the best cure imo is accountability.

A workout buddy, a class, even just asking your husband to get on your case if you don't get up... I've had my fiancee fuss me out of bed a few mornings I didn't want to hit the treadmill too.  And I was so happy I did it.  I only hated him for about 90 seconds.

Once you get used to it, you are addicted to the endorphins and end up grouchy if you don't get your fix.  :-)