Working out: Motivating myself not to be a lazy ass?

[Fenixgoon]

So AT HNF, I'd like to be in better shape. I'm by no means fat, but I've played soccer almost all my life, which has kept me in pretty decent shape. Entering college, I only played recreational soccer, so it wasn't as serious and I didn't do as much running, and now I'm working a full time job for 6 months.

I'm not horribly out of shape, and am a pretty lean guy naturally (150-160lbs, 5' 11''), but I've been in much better shape than now.

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I hate running by itself (running for soccer is fine. running for cross country is boring as all hell). Working out is ok too, but I have the damndest time keeping on it.

The best shape I was in, 4-5 years ago, I managed to work out and run almost every day, and was a nice 165lbs (much more muscle than now though). I had put on 15lbs (150 --> 165) in ~3months.

Right now, my arms/chest are pitifully weak. That would definitely be my first area for improvement, probably followed by abs then legs.



I currently work from 8-530 Monday-Friday and aim for bed around 11 (although 11 generally turns into 1am).

So really I'm wondering... what's a good way to motivate myself to get in better shape?


Thanks in advance

 

[MegaVovaN]

http://worldfitnessnetwork.com...its-exercise-work-out/

 

[Kaido]

I'm on Day 35 of my new healthy lifestyle (early bedtime, 5-6 small healthy meals throughout the day, at least 10 minutes of exercise 5 days a week) and this is what I have learned:

1. Sleep is King: Go to bed early. 10:00pm is good, 9:00pm is best. Exercise helps you fall asleep. Turn off your TV and computer 1 hour before bed if you have problems falling asleep (I do). EVERYTHING ELSE IS EASIER IF YOU GET ENOUGH SLEEP. Not just one night, either - consistently. You can have one or two cheat nights a week to stay up late, but I'd recommend not more than one. Two is pushing it. If you go to bed at 9:00pm, you'll start waking up at 4-5am. That gives you 3-4 hours before work and about 3 hours after work of free time, which you'll actually feel good enough to use instead of just surfing the net into the night.

2. Try Skinny Guy: Skinny Guy is a workout e-book guide for skinny guys to bulk up. I've got the same problem, thin arms. The e-book is here: (not cheap, but has a TON of good information, and saves you a LOT of time trying to find the information yourself)

http://www.skinnyguy.net/

3. Get yourself a meal plan: This was a hard one for me. I have a really hard time making a good rotating menu that is both healthy and rotates enough so that I don't get sick of the food. I found a guy online who sells 7-day meal plans with 6-meals a day for $30. Within the first week my energy skyrocketed through the roof - I can't remember feeling this good since I was a kid. Here's the link:

http://www.anthonycatanzaro.com/dietplans.html

4. Pick small goals: This is one of the hardest things. I always try to do everything at once and fail. Every time. I decided I would just make a few small changes - (1) 9:00pm bedtime, (2) follow the 6-meals-a-day meal plan from the guy above, and (3) use my exercise bike for 10 minutes a day while watching TV. I have been extremely successful and my life has completely turned around in the last month, health-wise.

5. Choose personally-enjoyable exercises: I just got a used road bicycle last month and I've been having fun with it. Indoor machines aren't all that exciting for me, they are more for rainy days. If you like soccer, join a local soccer team. If you like the gym, join a gym. The key is to find something that you personally enjoy so that you'll keep doing it.

6. Keep a log: I keep my journal right here in the H&F forum. That way I can see exactly what I've done since I started, instead of having a fuzzy idea and no accountability. If you don't want to post it online, get a Google spreadsheet and get a friend to check in with. If you're accountable, you're more likely to do it.

To recap:
1. Small goals, do it every day
2. Go to sleep early
3. Eat good
4. Get an exercise plan (Skinny Guy to bulk up or free info online, plus something you enjoy doing - biking, soccer, jogging, whatever)
5. Be accountable - get a log or a buddy to check in with

The main thing is committing to small, realistic goals. I can't believe it's been a month already - and I'm still on track! Big goals = fail. Small goals increasing over time = win. The key is personal commitment - you have to make a plan that works for you, otherwise you won't be committed. 10 minutes a day on the exercise bike is hardly anything, but so far I'm down from 220 pounds to 199 pounds. It's not much, but it's working, and I've moved up to 15 minutes a day on the bike.

So if you really want to motivate yourself, make a good all-around plan and start going to bed early. That's everything I know and what works for me

 

[GenHoth]

Workout partner is wonderful for motivation. Its not just letting yourself down if you skip a day, you let someone else down too.

 

[MegaVovaN]

Originally posted by: Kaido
5. Choose personally-enjoyable exercises: I just got a used road bicycle last month and I've been having fun with it. Indoor machines aren't all that exciting for me, they are more for rainy days. If you like soccer, join a local soccer team. If you like the gym, join a gym. The key is to find something that you personally enjoy so that you'll keep doing it.

OP, you may be thinking only high school kids are playing soccer, but it's not true. There are competing teams for every age group. For example my local Jewish Community Center has a competitive basketball team for people over 40.

 

[Kaido]

Originally posted by: MegaVovaN

Originally posted by: Kaido
5. Choose personally-enjoyable exercises: I just got a used road bicycle last month and I've been having fun with it. Indoor machines aren't all that exciting for me, they are more for rainy days. If you like soccer, join a local soccer team. If you like the gym, join a gym. The key is to find something that you personally enjoy so that you'll keep doing it.

OP, you may be thinking only high school kids are playing soccer, but it's not true. There are competing teams for every age group. For example my local Jewish Community Center has a competitive basketball team for people over 40.

Yeah definitely, a good friend of mine (soon to be father of 3) plays soccer for fun and health locally. He's in way better shape than I am

 

[Fenixgoon]

Originally posted by: MegaVovaN

Originally posted by: Kaido
5. Choose personally-enjoyable exercises: I just got a used road bicycle last month and I've been having fun with it. Indoor machines aren't all that exciting for me, they are more for rainy days. If you like soccer, join a local soccer team. If you like the gym, join a gym. The key is to find something that you personally enjoy so that you'll keep doing it.

OP, you may be thinking only high school kids are playing soccer, but it's not true. There are competing teams for every age group. For example my local Jewish Community Center has a competitive basketball team for people over 40.

i actually checked out county-sponsored recreational groups.... nothin in my age range or close to it

 

[brikis98]

Things that helped me get into the gym consistently for almost 4 years running now:

1. Exercise with specific measure-able goals in mind. That is, don't exercise to just "get in shape" but instead, set exact short, medium and long term goals. For example, if you can run 2 miles without stopping now, shoot for 3 miles. If you can bench 135 pounds now, shoot for 185 pounds. If you weight 155 pounds now, work your ass off to become 165 pounds. This makes each exercise session a challenge as you push yourself to reach your goals. For me, this is one of the biggest driving forces - I love to challenge myself and that incredible feeling of achieving those seemingly impossible long term goals.

2. Don't just exercise ad-hoc but make a set-in-stone schedule. That is, rather than going to the gym on random days when you have time (which you never will!), set aside 30-90 minutes 3-5 days a week where you go to the gym and schedule NOTHING else during that time. Setup a plan for yourself and stick to it.

3. If you lift weights, PLEASE use a proper routine developed by professionals. The best ones are Rippetoe Starting Strength (get the book or at least read this), Stronglifts 5x5, or Crossfit. This will teach you to do exercise properly and will give you the best results for your effort. And seeing fast results is a BIG motivation. I really can't emphasize this enough - there is a HUGE difference between your own random thrown together workout program and these professionally developed ones.

4. Either go to the gym before work - which will make it part of your morning routine and give you tons of energy through out the day - or go after work. If you do the latter, you'll probably want to eat a snack before leaving work so you're not hungry as you workout through your previous dinner time. Moreover, go STRAIGHT to the gym after work. I know that if I make it home and my ass hits the couch, it's game over. However, if I drive from work straight to the gym - not even let myself think of heading home - it's not an issue.

5. Workout with a partner or two. When one person is feeling lazy, the other can give you the peer pressure you need to get your lazy ass going. It's also helpful when you need a spot or just someone to yell at you as you struggle to get that last rep out. Finally, it's just more fun: you have someone to talk to, compare progress with, and of course, you get to share the wonderful experience of staring at the hot girl in spandex on the elliptical.

6. Setup a competition with a friend or even at work. For example, have a race to see who can add 100 pounds to their bench + squat + deadlift fastest. You can even bet on it - either money, or better yet, some kind of humiliation for the loser. If you are competitive, this can drive you to really work towards your goals and be a great motivator. Better yet, even if you lose, the work you put in still pays off.

7. Stick with a proper weight lifting + cardio program for 3 months and you'll start to see all the other reasons exercise is so worthwhile: you'll look better, be more confident, sleep better, eat better, perform better (sports and other things) and more.

 

[gramboh]

Originally posted by: brikis98
Things that helped me get into the gym consistently for almost 4 years running now:

1. Exercise with specific measure-able goals in mind. That is, don't exercise to just "get in shape" but instead, set exact short, medium and long term goals. For example, if you can run 2 miles without stopping now, shoot for 3 miles. If you can bench 135 pounds now, shoot for 185 pounds. If you weight 155 pounds now, work your ass off to become 165 pounds. This makes each exercise session a challenge as you push yourself to reach your goals. For me, this is one of the biggest driving forces - I love to challenge myself and that incredible feeling of achieving those seemingly impossible long term goals.

2. Don't just exercise ad-hoc but make a set-in-stone schedule. That is, rather than going to the gym on random days when you have time (which you never will!), set aside 30-90 minutes 3-5 days a week where you go to the gym and schedule NOTHING else during that time. Setup a plan for yourself and stick to it.

3. If you lift weights, PLEASE use a proper routine developed by professionals. The best ones are Rippetoe Starting Strength (get the book or at least read this), Stronglifts 5x5, or Crossfit. This will teach you to do exercise properly and will give you the best results for your effort. And seeing fast results is a BIG motivation. I really can't emphasize this enough - there is a HUGE difference between your own random thrown together workout program and these professionally developed ones.

4. Either go to the gym before work - which will make it part of your morning routine and give you tons of energy through out the day - or go after work. If you do the latter, you'll probably want to eat a snack before leaving work so you're not hungry as you workout through your previous dinner time. Moreover, go STRAIGHT to the gym after work. I know that if I make it home and my ass hits the couch, it's game over. However, if I drive from work straight to the gym - not even let myself think of heading home - it's not an issue.

5. Workout with a partner or two. When one person is feeling lazy, the other can give you the peer pressure you need to get your lazy ass going. It's also helpful when you need a spot or just someone to yell at you as you struggle to get that last rep out. Finally, it's just more fun: you have someone to talk to, compare progress with, and of course, you get to share the wonderful experience of staring at the hot girl in spandex on the elliptical.

6. Setup a competition with a friend or even at work. For example, have a race to see who can add 100 pounds to their bench + squat + deadlift fastest. You can even bet on it - either money, or better yet, some kind of humiliation for the loser. If you are competitive, this can drive you to really work towards your goals and be a great motivator. Better yet, even if you lose, the work you put in still pays off.

7. Stick with a proper weight lifting + cardio program for 3 months and you'll start to see all the other reasons exercise is so worthwhile: you'll look better, be more confident, sleep better, eat better, perform better (sports and other things) and more.

Epic post.

 

[Kaido]

Originally posted by: brikis98
Things that helped me get into the gym consistently for almost 4 years running now:

1. Exercise with specific measure-able goals in mind. That is, don't exercise to just "get in shape" but instead, set exact short, medium and long term goals. For example, if you can run 2 miles without stopping now, shoot for 3 miles. If you can bench 135 pounds now, shoot for 185 pounds. If you weight 155 pounds now, work your ass off to become 165 pounds. This makes each exercise session a challenge as you push yourself to reach your goals. For me, this is one of the biggest driving forces - I love to challenge myself and that incredible feeling of achieving those seemingly impossible long term goals.

If there's one thing I've learned from the Project Management class I'm taking in school currently, it's always make specific goals for whatever you're working on. That includes exercise...you have an excellent point there...it's easier to work on something when you have a clear goal of what you're working towards!

 

[Megatomic]

I am extremely goal oriented, almost maniacally so at times. So to keep myself motivated, I set a firm goal to compete in an Ironman triathlon in 2010. I am always motivated to work out, and unless I'm sick or there is a job/family emergency I'm going to get my daily workouts in.

So, maybe you could pick an attainable event/competition that requires a lot of training and go for it?

 

[Kaido]

Originally posted by: Megatomic
I am extremely goal oriented, almost maniacally so at times. So to keep myself motivated, I set a firm goal to compete in an Ironman triathlon in 2010. I am always motivated to work out, and unless I'm sick or there is a job/family emergency I'm going to get my daily workouts in.

So, maybe you could pick an attainable event/competition that requires a lot of training and go for it?

Hey hey, Ironman 2011 here!

Same goes for me...I was exercising but not whole-heartedly before. I caught the Ironman vision and BAM - my exercises suddenly have meaning :laugh:

 

[Megatomic]

Originally posted by: Kaido

Originally posted by: Megatomic
I am extremely goal oriented, almost maniacally so at times. So to keep myself motivated, I set a firm goal to compete in an Ironman triathlon in 2010. I am always motivated to work out, and unless I'm sick or there is a job/family emergency I'm going to get my daily workouts in.

So, maybe you could pick an attainable event/competition that requires a lot of training and go for it?

Hey hey, Ironman 2011 here!

Same goes for me...I was exercising but not whole-heartedly before. I caught the Ironman vision and BAM - my exercises suddenly have meaning :laugh:

That's awesome Kaido. Maybe we can form a team if we can get a few others on board.

 

[MegaVovaN]

I have the idea for Ironman somewhere in the back of my mind, but no specific goal. Plus all that muscle I'll build by weightlifting will be extra weight that I'll have to carry around (my high school runner team was full of skeleton-looking kids).

2010/2011 is too early for me.

 

[Megatomic]

Don't worry about looking skeletal, the swimming will keep you toned up top. And have you seen pics of some of the new gen Ironmen? They have some decent definition, they don't look like Ethiopian distance runners.

 

[Fenixgoon]

as a minor update, i've started doing pushups/situps before showering --> bed.

did 20 pushups yesterday. did 40 (25 + 15) today. did 100 situps yesterday/today. i'm kinda doing this as a precursor to lifting - i'm want to get up to the point where i can do at least 1 set of 50 pushups.

 

[SociallyChallenged]

Originally posted by: Fenixgoon
as a minor update, i've started doing pushups/situps before showering --> bed.

did 20 pushups yesterday. did 40 (25 + 15) today. did 100 situps yesterday/today. i'm kinda doing this as a precursor to lifting - i'm want to get up to the point where i can do at least 1 set of 50 pushups.

Although setting goals is good, your ability to do 50 pushups is not going to help you in lifting really. Get into a lifting routine and you will progress much faster than that.

 

[presidentender]

Originally posted by: SociallyChallenged

Originally posted by: Fenixgoon
as a minor update, i've started doing pushups/situps before showering --> bed.

did 20 pushups yesterday. did 40 (25 + 15) today. did 100 situps yesterday/today. i'm kinda doing this as a precursor to lifting - i'm want to get up to the point where i can do at least 1 set of 50 pushups.

Although setting goals is good, your ability to do 50 pushups is not going to help you in lifting really. Get into a lifting routine and you will progress much faster than that.

You should get to the weight room before that. You will have better pecs and tris for all those push-ups, but the gym is where we go to improve ourselves, not to show off. You'll gain faster in the gym than with push-ups alone.

 

[MegaVovaN]

Agreed with both of the above posters. 50 push ups is an endurance point, not a strength point. What you want in gym is strength. So no need to wait till you can do 50. Actually myself I never was able to do 50 (closest I came to it was 45), then I joined a gym and never looked back to push ups. I do them occasionally, but my main thing is barbell program.

 

[Muse]

You look good. You look confident.

IMO, everyone in the USA should be required to learn yoga in gradeschool. OK, I just got into yoga within the last year. Our teacher is awesome, she's a perfect master, IMO. She has 1 hour sessions twice a week at my gym, so I don't have to pay extra.

When I passed 50 I became more dedicated to staying in shape. I have always been dedicated, but would let myself get lazy sometimes. It started getting harder to get back into shape after a lazy spell, so I became more dedicated to the point where working out is the one thing I don't need reminders to do. It's just part and parcel of who I am.

I used to run, and I guess you'd call it cross country. I had a friend at the university who was on the varsity cross country team, and he got me into it. He was very serious about it. I haven't seen him since those days but what I learned from him stuck with me. I can't run now because I developed a problem in one foot.

You obviously want to get strong again, so I'd recommend a gym. Music helps when working out, so bring a small MP3 player. Or, get a workout partner.

If you aren't up on the techniques, what to do, what not to do, find out one way or another. I used to watch ESPN special programming put on by the world's best, Mr. Olympia and Miss Olympia at the time. I'd record them. I have books, too, but those programs were what I cut my teeth on. I hit the gym every other day now, and 2 yoga sessions besides.

How do you make time? Working out is a number one priority for me and even when I work full time, I find the time to get to the gym. I also skate and bike all over town, rarely getting in my cars. You might try basketball. If you really get into it, it's a tremendous way to get and stay in shape and it's unbelievably fun when you play well.

 

[Muse]

Originally posted by: Fenixgoon
as a minor update, i've started doing pushups/situps before showering --> bed.

did 20 pushups yesterday. did 40 (25 + 15) today. did 100 situps yesterday/today. i'm kinda doing this as a precursor to lifting - i'm want to get up to the point where i can do at least 1 set of 50 pushups.

One day when I was in the gym several years ago I met a guy who hadn't been in a gym in many years. Yet he was very buff, and I asked him about it. He said he would do pushups and situps (in numbers way beyond my capability) several times a day.