Week 3 on it’s back and racing towards the end of my first month of exercising.
Week 3 was a week slow in progress :
Weight : 240.2 pounds – only lost 0.9 pound this week (1 pound between friends!!) Still counting on having gained that proverbial muscle mass – just not sure where its at!…
I had a battle to maintain my heart rate below 150 going at 3.4 and 3.7 miles per hour – and had in fact to cut down to 3.3 and 3.6 miles per hour for the first few days again, but could manage the faster speeds for the last few days.
I exercised 6 days though and I feel quite accomplished.
Seen Mr. Sweet Talker on Saturday as it is his birthday today – congratulations Arne’!! “Oh, don’t exercise too much, and don’t burn out, and one of my clients overdid it and had shin splints and plantar fasciitis” he warned me. Well thanks for telling me now after slave driving me for 3 weeks! And don’t give me suicidal self destructive challenges!!
This week I am supposed to increase my heart rate to 60% of my maximum and exercise 40 minutes per day for 4 days of the week. The 40 minutes is going to be a challenge, as the 30 minutes before work was very doable. I might have to do it in two sessions.
I have to admit I expected a bit more from my body’s weight loss department this week and I was also disappointed that I had to cut down on my walking speed initially. I am looking for some motivation to continue. Nothing is as demotivating as lack of progress and results…
So, back to research and finding this articles on motivation
As far as I could research, there are 2 types of motivation :
1. Intrinsic motivation occurs when people are internally motivated to do something because it either brings them pleasure
(exactly, just the greatest pleasure), they think it is important (living healthier), or they feel that what they are doing is significant (impressing my wife).
2. Extrinsic motivation comes into play when a person is compelled to do something or act a certain way because of factors external to him or her (like money or good grades)
(getting revenge on a personal trainer).
How to motivate yourself :
1. Find Personal Motivation to Exercise
WHAT’S IMPORTANT TO YOU ?
What you need to get you up off the couch is a reason that’s important to you. At first, that may be some external factor, says Cal Hanson, director of the Sanford Wellness Center in Sioux Falls, S.D. It could be a number on the scale that surprises you
(245 pounds) or your doctor’s recommendation that you need to move more to stay healthy (or your son challenging you).
There are all kinds of benefits to getting fit :
control your weight
strengthen your bones
enhance your muscles
reduce your risk for heart disease, type 2 diabetes, and some types of cancer
These benefits may get you started, but they may not cut it when it comes to keeping you moving day after day, Hanson says. To keep up your motivation to exercise over time, you also need to find your internal motivators. Maybe a run or walk every day helps you let go of stress. Hanson says these are the kind of rewards that are meaningful to you on a personal level and that can help keep you motivated.
2. Set Realistic Goals to Get Fit
You can aim for exercise guidelines, but don’t try to meet them at the start. “People lose their motivation to exercise when they try to do too much too soon,” says Hanson -
So instead of walking for 30 minutes a day right off the bat, start out doing 15 minutes a day, 2 or 3 days a week.
Set weekly goals, gradually adding more time and intensity. At the end of each week, take a look at how you did. If you reached your goal, celebrate! “And if you didn’t reach your goal,” Hanson says, “think about what went wrong and how you’re going to respond differently next time.”
(join Canadian leaders in a hunger strike?)
3. Stop Thinking of It as Exercise — Do Something You Enjoy
You don’t have to go to the gym to get a good workout. It’s all about moving more — however you do it. For some people, going to the gym provides structure that helps them focus and a sense of accomplishment when they’re done. For others, it’s a chore.
What else can you do?
Almost anything that gets you — and your family — moving:
Walk the dog, or walk a neighbor’s dog. They’ll be grateful for the help!
(who supplies the bag?)
Walk or bike to the store instead of driving.
(bike with a snow blower in front – idea for Dragon’s Den?)
Get off the train a stop early and walk the rest of the way to your office.
Take the stairs rather than the elevator.
If you think about it, you’re surrounded by opportunities to get more active. Find the ones that you get excited about. You’re more likely to keep doing them if you’re having fun.
4. Plan How to Fit Exercise Into a Hectic Schedule
For busy parents, a major obstacle to getting fit is lack of time. If you wait for time to open up, chances are you won’t be able to squeeze in a walk or a dance class very often. To avoid getting sidetracked by the daily demands of life, try these tips:
“Sit down with your schedule and really carve out blocks of time,” says psychologist Susan Bartell, PsyD, author of Dr. Susan’s Fit and Fun Family Action Plan. Put it in your calendar like any other appointment.
Add physical activity to things you already do. For example, pedal a stationary bike while reading or watching TV. Or take a walk with a friend to catch up instead of calling each other on the phone.
Plan activities you can do with your kids, such as going for bike rides or skating.
If you plan ahead for potholes on the road to fitness, you’re more likely to stay on course, Bartell says. “When you think through solutions to problems in advance, you’re less likely to give up when a pothole comes along.”
5. Bounce Back From Setbacks
You’ve set a fitness goal.
You’ve prepared for potential problems.
Yet somehow you still didn’t make it to the gym today as you had planned.
Don’t let that be your downfall.
“For many people, this is a slippery slope,” Hanson says. “It reminds them of times when they failed before, and they begin to think of themselves as exercise failures.”
When this happens, it’s time for an attitude adjustment so you don’t completely lose your motivation to exercise. If you miss the gym on Monday, that doesn’t mean your whole week is shot, Hanson says. It simply means you need to hit the gym on Tuesday or take the dog for an extra-long walk tonight.
Knowing how to exercise isn’t just a matter of learning how to use your body… it also involves learning how to use your mind to propel yourself into action and stick with a fitness routine.
“Start thinking of yourself as someone who exercises,” says Hoefs. “Eventually, that will become your identity.”
I am now a person whom exercises!!! That’ s a mouth full says Dr. G.S.A.