- Blackmail yourself:
Take of picture of yourself shirtless (or in a torso-revealing top if you’re female, or just shy) and email it to a trusted friend with a note saying: If I don’t send you a new picture that shows serious improvement in 12 weeks, post this photo on Facebook and tag me for everyone to see. It’s nasty, but highly effective.
- Pre-pack your gym bag:
Getting your stuff ready the night before will make you more likely to use it. If you head to the gym in the evening, change into your workout clothes before you unwind with your evening cup of green tea. You’re not likely to change back until you’ve sweated it out.
- Make a workout playlist:
Studies found people who do their work out to music do so for longer and at higher intensity than those who exercise in silence. People who work out to music see faster results.
- Pick favorites:
On days when you don’t feel like working out, perform a single set of your favorite exercise. It’s likely that once you’ve started, you will finish!
- Squat First:
Start your workouts with the exercises you dread and finish with the exercises you like.
- Buy a Year’s worth of proteins:
Whenever you remember what you’ve spent on the stuff, you’ll want to work out to reap the full benefits.
- Never go alone:
If you hate going to the gym alone then go at the same time and on the same days. You’ll soon find others who share your routine and can help achieve your goals.
- Do a daily gut check:
Put your fingers on your belly and inhale deeply so that it expands. As you exhale, pull your abs and push your fingertips against them. Now pinch. What you’re holding is pure fat between your fingers! Do this 30 minutes before you workout and you’ll find you’ll rarely skip it.
- Go public:
Firm up your commitment by broadcasting your goals. Telling everybody about your plans will keep you going… if only to ensure you don’t lose face.
- Set small challenges:
For instance, if you take 20 mins to run 2.5 kms on the treadmill, try to touch 3 in 10 days time. Small accomplishments lead to bigger gains.
- Do a body fat test:
Most gyms now offer this analysis, and having an idea of where you stand can be a great motivator.
- Make a “Friendly” bet:
Challenge a nemesis to a fitness contest. Just make sure it’s someone you don’t particularly like.
- Tie exercise to health:
Check your cholesterol. Then set a goal of lowering your LDL cholesterol by 20 points and increasing your HDL by 5 points. As a bonus, you’ll also greatly reduce your risk of heart disease.
- Write up your results:
Your determination can wilt if your appearance doesn’t reflect your efforts. Take your measurements every week, write them down and rejoice at even the slightest change. Just don’t over celebrate with an extra pint of Heineken!