Nearly two out of three gym memberships go unused. Don’t let yours be one of them. Stick to your fitness plan with these five easy ways to boost motivation.
Change Your I.D.
The more closely you associate with your personal identity, the more likely you are to make sweating apart of your daily routine, according to an international team of U.S. and Canadian scientists. You’ll also be less likely to let workouts slide. Pepper your day with casual clues—sneakers by the front door at home, a gym bag in your car, a water bottle on your desk at work—as reminders of the importance of exercise.
Check In Often
People who reported their progress to others are more likely to stay with a training plan—but that reporting doesn’t have to be face-to-face, according to research in the Journal of American College Health. The study authors found that logging fitness activity online for others to see inspired as much motivation as regularly working out with a group. Log your own progress at or .
Would you be more likely to go to the gym if you had to fork over $5 for skipping it? If the answer is yes, you’re not alone, according to a handful of studies and the creators of Pact, a clever smartphone app that has users “check in: at their gyms via GPS and charges them for missed workout. Each week, money is pooled from the non-exercisers and distributed among Pact users who have managed to hit their workout goals.
If you work out with a buddy, make sure he’s in similar shape, suggests a study in the journal Science. Participants who exercise with partners similar in BMI, age, and fitness leverl were more than three times as likely to stick with their fitness plans as those with less compatible partners. Whatever you do, don’t work out with someone much fitter, say scientists. That sets unrealistic goals and undermines motivation.
Large goals can seem unattainable. Instead, focusing on incremental victories can bring better results, report scientists in the Journal of Consumer Research. So rather than dwelling on the 15 pounds you want to lose, think about doubling your current 3-pound loss. Once you’re close to your ultimate goal, zero in on the small remaining steps. Being aware of your progress can increase your drive to work toward your goal.
Keep cool after your workout with Snowballs.
Source: Men’s Health