This article is a third article in the series getting into a habit. If there is one thing that is a little difficult to get used to, is exercising. Success rate is very low despite it being always on top of everyone new year’s resolution list. It is difficult to adapt to regular exercise because of after effects of exercising like tiredness and pain. To get noticeable results, you need to spend hours and hours in the gym or on the road jogging. That’s why most people quit.
This article is going to deal with tricks that you can implement, to make it easier to get into a habit of exercising. First of all, you have to understand that exercise is a terrible way of losing weight. The easiest way to lose weight is through cutting down carbs and sugar. You don’t even need exercise to lose weight. Law of conservation of energy states that energy can neither be created nor lost, it can only be transformed from one state to another. This is how fat loss works. If you eat same amount of calories that you use a day, you simply won’t gain or lose any weight.
If your daily energy expenditure is 2500 calories and you want to lose half a kg per week through jogging, while still eating same calories, you need to jog for around 45 minutes on a treadmill. Everyday of the week. That’s a terrible thing to do. Also not sustainable unless you are a seasoned athlete. The alternative is to eat less, which is also hard because you will always feel hungry. That’s why I always recommend a high fat, low carb diet. That way you lose weight without counting calories. It is just hard to overeat when following a low carb diet.
Without further waste of time, let me outline tips to trick yourself into getting into habit of exercising. Here are the tricks:
1. Stop seeing exercise as a short-cut to losing weight
If you want a shortcut to losing weight, stick to a low carb diet. You can’t out-exercise a bad diet. Fix your diet first and add exercise on top of a good diet. That way you will see data dropping even quicker. Most people when they want to lose weight, they start jogging without fixing their diets. Few weeks down the line, they realise their efforts isn’t bring much results. They end up giving up.
2. Exercise for health
The main reason for exercise should be for health purposes. Healthy people are happier and more productive. When you feel like giving up, see yourself in a hospital bed, suffering from preventable lifestyle diseases. Is that the picture of yourself that you want to see? The answer is no for everyone. See exercise as a prevention measure for lifestyle diseases and that alone will motivate you to do it regularly.
3. Do less in the beginning
Most people want to get up one day after months or even years of not exercising and burn lots of calories. Then they get disappointed when they can’t even jog for 5 minutes. The best way to start, is to start small and adjust intensity based on fitness level. Start by walking a kilometer of two. Then brisk-walk when your fitness level allows you to do so. Each time you feel your fitness level improved, increase distance or intensity. Soon you will be jogging for 10km or even completing comrades marathon.
4. Do it everyday for at least 21 days
If you do it consistently for 21 days, it will become part of you. You will start feeling terrible if you don’t do it. You can only reach that stage after doing it for a while.
5. Stick to a schedule
If you decide to do it at 6am everyday, stick to that for those 21 days. Let the body get used to doing it at that time of the day. Soon your body will be reminding you that it is time to sweat because it is now used to it.
Try those tricks and let me know. Those are the tricks I used to get back into habit of exercise, after slacking for a while. This is the end of the third episode of getting into the habit of exercising series.