I want to tell you a secret. If you want to be successful with a fitness program, don’t exercise to lose weight. Before you start thinking, “why am I wasting my time at the gym?” or “Thank God! Now I don’t have to worry about moving my body!” I will explain what I mean.
Imagine this scenario: you reach a turning point on the scale, you see a ‘fat’ photo of yourself, or your pants that used to be loose no longer close. You decide enough is enough and diligently commit to a vigorous exercise program. You set your alarm an hour earlier each morning and hit the gym alternating between 30-45 minutes of cardio one morning and a weight circuit the next. You don’t miss a day. You are engaged. You feel fulfilled and with more energy. You’re standing a little taller. After two weeks you get up in the morning to weigh yourself. You are a little nervous, but excited to see the results. You go to the bathroom, take off your slippers and get on. The number is exactly 0.2 pounds less than it was before I started. You start thinking, “After all that hard work, have I only lost 0.2 pounds?” You stuck to the program diligently; Because I did not work? You feel defeated, disappointed and less in love with the idea of getting up at 5 in the morning to go to the gym.
Does that scenario sound familiar to you? I’ve certainly seen this happen before.
Ultimately, we have very little control over the number on the scale. The number on the scale represents the sum total of your body mass: bone, muscle, water, all your organs and tissues. I have worked with hundreds of clients, and some lose weight quickly, others lose weight slowly. Some build muscle faster, some build muscle more slowly. Stress, genetics, and other lifestyle factors affect the number on the scale.
Now, I never said, ‘don’t exercise’; I just said ‘don’t exercise to lose weight’. Exercise has so many wonderful, life-enhancing benefits:
1. Exercise improves mood and general sense of well-being. People will often say “I’m a better mother” or “I’m a better husband” when I exercise.
2. Proper exercise will help you build muscle, which will improve your body composition, boost your metabolism, and give you that toned look that will make you want to be sleeveless all year long.
3. Exercise will help you sleep better.
4. Exercise gives you energy and improves your mental toughness. You will be more productive and focused at work and during daily activities.
5. Exercise reduces the risk of heart disease, diabetes and other lifestyle-related diseases
6. Exercise can put the spark back in your sex life. Exercise improves blood flow and circulation and can make you feel more confident and sexy.
7. Exercise is essential to maintain weight. People who lose weight and keep it off exercise regularly.
8. Exercise prepares you for all the fun things you want to do in life, like skating with your grandkids or walking with a friend.
Human beings are meant to move, and movement should be pleasurable or at least tolerable. If you exercise because you want to feel good, be more focused at work, and have more energy for your family, you’ll probably have a better attitude toward exercise and it will become something you look forward to. As a result, you will become a ‘perpetual’. On the other hand, if you associate exercise as a means of burning extra calories because you overeat, or as a punishment for gaining weight in the first place, you won’t be as excited about moving your body. Or, you can push your body through unnecessary discomfort, and maybe not even listen to your body for signs of needing to rest because you feel like you need to burn off the calories.
Here are three steps to help you stick to your fitness program:
1. Write a list of all the reasons why you want to improve your fitness. How will your life be different when you are healthier? Aim for 15 to 20 reasons or more.
2. Choose an exercise regimen that you enjoy, or at least can tolerate. An ideal program would include some strength training exercises and exercises that get your heart rate up, such as brisk walking, biking, or walking. Ultimately, the best exercise program won’t work if you don’t, so choose activities you enjoy. Start slow and look for small improvements over time.
3. Read your list of reasons daily or weekly as a reminder of why you are committing to exercise. Expand your list to include other changes you notice after sticking to a program for a few weeks. There are often many additional unexpected benefits of exercise!
For long-term success with an exercise program, don’t think of exercise as a means of losing weight. Instead, focus on the immediate benefits of moving your body, like how it feels and your mental clarity. You can also remember the long-term benefits to your health. Enjoy moving your body!