HEALTH AND FITNESS COMPLETE GUIDE

HEALTH AND FITNESS COMPLETE GUIDE

HEALTH AND FITNESS COMPLETE GUIDE

Exercising regularly, every day if possible, is the single most important thing you can do for your health. In the long term, it reduces the risk of heart disease, improves self-confidence, boosts your immune system, and helps prevent depression. Exercising also has the added advantage that it keeps your mind sharp during the monotonous routine. So how much weight could you lose with just an extra session? Read on to find out…

How To Get Motivated For An Exercise Routine?

The main purpose of any kind of workout

Motivation for exercise is simple. It makes you want to get up and move. The more you exercise, the more motivation you have to keep going. A daily exercise regimen gives you energy to burn throughout the day – a key motivator for doing anything! Even before you think about it, you’re motivated by the thought of being able to fit in a routine that includes cardio, strength training, and yoga. It feels great knowing you can reach all those endorphins or other brain chemicals after you have worked so hard at the gym. It really does feel like you’ve earned the right, the privilege, to enjoy life more – and that’s enough to make you want to go on running around until the world comes crashing down around you. Or perhaps you just love the warm glow of morning sunlight as you get ready in the morning of the first day of your day. As people and especially kids grow up, they become increasingly aware of their body’s capacity and potential to provide energy for themselves throughout the day. And when you’re not feeling particularly good about yourself, an easy way to lift the spirits, regardless of your current circumstances, can be by getting your heart rate up and your mind ticking over. You already know what you need to do next. Getting motivated to do something you enjoy has no time limit, but it does require some work. Try these techniques to inspire yourself!

A few different methods of motivation

One great type of motivation is called intrinsic motivation. When we are being really motivated, we’re driven by our own intrinsic desires and passions, and when we are unmotivated by someone else’s, we are still motivated, and even happier, and when we are unmotivated, again, the same internal drive to do what we want to do will take us along. Research finds that this intrinsic motivation works best when we exercise every day for 20 minutes as part of our normal routine. “Many studies have shown that exercise is associated with more than 30% increases in positive emotions, which have been reported for both intrinsic and extrinsic motivations. This indicates that exercise can increase feelings of well-being and satisfaction. Intrinsic motivation is beneficial for physical and mental wellbeing as well as it also improves memory performance and attention. Therefore exercise plays a significant role in improving well-being in young adults as well as providing opportunities to improve self-efficacy” says Professor Daniela De Marco from Columbia University and one of those who showed exercise has this powerful ability to change brain structure and function and can reduce risk for depression.

Intentional motivation

When we are intentional about exercising, we’re motivated by something. We don’t just want to exercise because we want to lose weight and look good. That might seem quite superficial, but the fact of the matter is: we have a subconscious desire to meet certain goals we set for ourselves. If you always wanted to be successful in sports, for example, if you spent hours working out every week with your coach, would your subconscious ask, Why not try aerobics first, let me show you? But if you never had that goal of winning in school, then probably you wouldn’t even think about trying or feel the motivation in the slightest. Intentional motivation is one of those things that makes us even start to feel better after we exercise – whether or not that happens is irrelevant. What matters is if we’re genuinely enthusiastic and want to do whatever it takes to achieve our fitness goals. Maybe you’re chasing personal records in karate or you’ve always tried to run the mile before. Just remember your inner fire burning! Being ambitious is good for you. If you aren’t, it won’t. So while it may sound cliché, you’ll need to start thinking about how you wish to accomplish your fitness goals – not necessarily tomorrow, but as soon as you put your sneakers on. Whether its through walking around the house or using the bathroom, getting up early to run on the treadmill, starting off with small steps to build up your muscles in the morning, or pushing yourself in the evening.

Getting inspired to do something

The power of inspiration

When you get inspired to exercise for yourself, it doesn’t really matter what you do first. You can choose to try jumping jacks or pushups or sit-ups. You can write a book or write an article or paint at least 1 page each day. One major benefit of intrinsic motivation as a form of intrinsic encouragement is that once you start, you’re unstoppable. When you are determined to find your motivation, you simply have to keep moving forward no matter what. I know people who say they’ve lost 100 pounds over the last 5 years and I bet you’ve seen them here in my class, but really only ever lost 10 or 20 lbs. Then there are the others who say they lost it all within the first year; then another 2 years or three years later, they were back where they started, maybe even just a little bit heavier. While everyone may be different, there isn’t a perfect number. People often see a plateau, and eventually stop exercising altogether. The science behind that is quite complex (we’ll look at that later), but basically, at the moment they have reached that plateau, they probably will continue to try to push their limits, push through pain and stress and whatever other fears they have. Eventually, they will give up. At that point, motivation dies. Once you get this momentum going, you’ll know it’s happening and you’ll keep going. There’re plenty of examples of how this works: many athletes became incredibly motivated to push past injury, a couple of famous authors even made millions because they wrote and published books.

The science behind why so many people were successful despite their injuries is quite complex, but essentially two parts – psychological and physiological – combine. Physiological changes occur when you increase the amount of oxygen (or glucose) given to your brain. These changes are mostly linked to blood flow and other metabolic processes, but there is evidence that cognitive changes may also occur. Psychological adaptations include the development of new abilities that are related to confidence, such as learning and problem solving, along with improvements in memory and social skills. A psychologist named Jim Wilder found that the biggest predictor of success was a person’s level of motivation, and he found that most people who were more motivated were more successful than those who weren’t. He explained many times that success is the result of effort. Most people are willing to spend money because they believe it will solve problems for themselves, but if they have the wrong information, they will not invest time and/or money.

Jim Wilder

So what does work best to motivate people?

There are numerous approaches to create motivational factors that are scientifically backed. However, four types of approaches are known to work best:

1) Intrinsic motivation

This is the strongest motivation factor for exercise. The reasons that push us to exercise are intrinsic, meaning our behavior is totally out of our control. Our thoughts and actions are completely dependent on, and determined by, our needs and wants. The reason we put in a sweat at the gym, however, is partly due to the external forces. The physical environment of the gym isn’t helping us – it really does nothing to assist us in making progress. On the contrary, if it wasn’t for the gym there would be virtually nowhere to go on our path to fitness. Also, although intrinsic motivation is highly important, it’s not enough. We often have external motivators to help us motivate us like having nice weather or doing a hobby.

2) Goal setting

Goal setting involves creating measurable and achievable goals. Having clear, specific targets is essential to building self-efficacy and giving the right message to motivate you to exercise. The concept behind goal setting isn’t entirely new – people have used goal setting for a good, long time. However, as we move away from simply tracking progress and towards actual movement, people now have realistic expectations of what will help to achieve these results. They also expect movement to respond to their efforts in ways they are satisfied with, rather than just the obvious movements that are popular in society today.

3) Positive reinforcement

Positive reinforcement is the act of rewarding someone for their achievements, often by letting them do what they did successfully. This is usually done in the form of a medal to a sport performance or a certificate of participation. Positive reinforcement is sometimes referred to as “positive psychology” and is one of the most effective motivating factors out there. Positive reinforcement often goes hand in hand with intrinsic motivation, but it’s not as strong as it seems – it can also decrease motivation if implemented wrong. Some of the most common kinds of positive reinforcement are:

• Personal rewards,

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