Are you in the middle of your very own Biggest Loser challenge? Then you’ve probably started to increase your workouts to an hour. One hour workouts could be a drag especially if you’re doing the same thing day in and day out. Working out for an hour 3 times a week is important though – it allows you to burn more calories (your body takes at least 20 minutes to warm up) and helps you see better results in less time.
So what do we suggest to stay motivated throughout the hour?
1. Track Everything! One of THE most important things you could ever do is to track your progress on a daily basis. From body measurements, to nutrition, to work out plans – tracking allows you to keep track of your workout evolution and wrap your head around how your workouts and nutrition affect your end goal.
Tracking isn’t about making you feel guilty for cheating every once in awhile- it’s about being aware what that “cheat” does to your progress on a whole.
“If I eat that Big Mac today – I’ll have to work out on the elliptical for 80 minutes straight just to erase that… Hmm.. Maybe I’ll have a 100 calories hamburger instead.”
There are some great programs out there that help you track your daily routine. DailyBurn is a favorite of mine. Track your nutrition, daily workouts, body measurements, and join mini competitions against other users. I love the fact that I can bring it along with me to the gym on my iPhone.
My favorite part about Daily Burn is that it estimates how much you will lose based on what you’ve inputted. Last month, DailyBurn estimated that I would lose 2.2lbs and sure enough it was right. When you see your exercises and nutrition plan working – you’re less likely to want to cheat. And even if you DO cheat, you’re more apt to making up for it in the gym the next day. All in all, tracking works!
2. No Distractions!
I know you’re busy and finding a time to work out can be a struggle – but the most important part of this weight loss journey is to find time for YOU. Pick a place that has no outside distractions. For some this could be a gym, for others it could be a room with the door locked.
Let everyone know this is your time and you’re unavailable, and reinforce that by not answering any phone calls, child calls or bat signals during that hour break.
3. Compete… With YOU!
Competing with others is great – it’s motivating, and allows you to step up your game on a daily, weekly, or monthly basis. But for those of you who aren’t ready to compete with others or just aren’t the type – you should definitely start competing with the only one that matters anyhow… yourself!
By tracking your progress daily you give yourself the opportunity to improve yourself every time you walk into your gym. Before you hit your workout, setup a goal for yourself. Maybe run one more minute then last time or burn x amount of calories – the “mini competition” with yourself will keep you motivated throughout your workout and keep your mind focused on your end goal.
For example, when I hit the gym I know that it takes 10 minutes to burn 100 calories on the elliptical. So if I get close to the 10 minute mark and I still have 15 calories to go – I’ll sprint to make up for it.
By the time I get to 20 minutes, I’m over my 100 calories per 10 minute goal – I want to try for 110 calories in 10 minutes so I sprint the last couple of minutes to outdo myself again. By the end of my workout – I end up burning 100 extra calories just competing with myself!
4. Not all Workouts are created Equal… Never leave a workout mad!
You can workout every day and have completely different results. Maybe you’re tired, or your stressed. Some workouts I can burn 700 calories while others I can work out 3x as hard and burn 300 – whatever the case, I leave the gym knowing that I did everything could possibly do today.
How do you Remedy an Off Day?
See your workout to the end! You’re in the middle of a workout and aren’t doing as well as you did last time – that’s fine. Remember you’re here and you’re working out even when you don’t want to – that deserves a pat on the back! Others would have quit but you won’t! Finish the goal you gave yourself at the beginning of the workout and be proud of yourself.
The mini Goal – Some days even knowing I finished a workout isn’t enough – that’s when I create a mini goal for myself. Sometimes that could be to burn an extra 100 calories or run 5 minutes at a 5.0 speed. Whatever the mini goal is, make sure that 1) it can be done 2) you actually do it 3) and you walk away from the gym pleased with your progress for the day.
Why is this so important? It helps you stay motivated for the next day. If you leave the gym upset with yourself then what are the chances you’ll come back? Working out is just as much a mind game then it is a body game – so do what you can to nurture BOTH sides of the equation.
Do you have anything to add? How do you stay motivated throughout your workout?
