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12 Weeks To Your Future Physique: Setting Goals & Stop Making Excuses - (Part 6)

Setting a goal is essential for transformation success, otherwise why are you doing this? Ask yourself and then make your answer as detailed as possible.

Overview | Mind | Pictures | Begin | Motivation | Goals | Nutrition | Exercise | Maintain | FAQ

Setting a goal is essential for transformation success, otherwise why are you doing this? Ask yourself this question and then write down your answer. Deep down ask yourself and then make your answer as detailed as possible. The more answers to that question, the more reasons you have to make this an accomplishment worth making sacrifices for.

Have you exercised today? Did you go for a run or attend a kickboxing class? Or when the alarm went off, did you just turn over in bed and snatch another precious hour of sleep, vowing that you would do twice as much tomorrow? Sound familiar? Everyone experiences something similar at one time or another and what you need is MOTIVATION & COMMITMENT.

One of the most common reasons for not exercising is the lack of motivation and often the excuse for not continuing a program. Unfortunately motivation and commitment are not commodities that can be bought. (I'll have three packets of motivation and a large bag of commitment please!).

Each of us needs motivation to varying degrees and this can take many different forms. What maybe a stimulant for one may be a complete turn off for another person. Encouragement or words of wisdom from a coach or trainer before an important match or event can often motivate a team or individuals to perform well above their expectations.

These commonly used phrases will often have a positive effect on the attitude of an athlete before a competition. On the other hand, a coach's ranting and ravings can be a source of annoyance for others when what would be more beneficial would be a quiet place and time for reflecting on the task ahead - maybe to mentally rehearse the performance so everything will go according to plan.

The most important factor is to recognize what motivates you! Here are a few tips to help you get motivated and stay committed.

Set Yourself Short Term & Long Term Goals

Without certain goals we tend to drift aimlessly along. (These goals may not necessarily be physically related). These goals need to be:

  • Specific
  • Measurable
  • Attainable
  • Realistic within a Timeframe

Be SMART. Write down these goals and reaffirm them often. Put a notice above your desk at the office or on the refrigerator door at home.

Reward Yourself

When you have achieved some of the goals, treat yourself to something special, such as a weekend away or new clothing.

Train Or Exercise With A Trainer

Exercising alone can be boring and having someone else around to encourage you, (and vice versa) is a real bonus, especially when mornings are dark and cold and you are not convinced that going outdoors or going to the gym is a good idea.

Related Video Visualizing your goals
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Make Exercise A Habit

Try to make your exercise time a regular feature of your day. If you exercise at the same time each day then it will become a habit. Eventually, believe it or not, if you have to miss a session for one reason or another you will become quite resentful of whatever it was that made you miss your important workout.

Keep It Interesting

Try to vary your activity as much as possible. Keep it enjoyable. If exercise is a chore then generally it will not last. Cross-training is a great way to keep fit and interested.

Be Prepared

Leave your exercise gear out the night before (if you workout in the morning) in order to make it as easy as possible for you to make the transition from inactivity to activity. A routine is much easier to maintain than a haphazard approach.

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