14 ways to stay motivated

Of the few thousand-odd e-mails and letters that Men’s Health receives every month, a sizeable number have little to do with health and fitness, nutrition, sex or any other core topic that the magazine talks about.

Instead, they’re questions on resolve, motivation and on how to keep going when the will just isn’t strong enough. Glaring examples of failed fortitude are everywhere, most of all in membership registers of gyms that make their money from people whose enthusiasm dies out after a brief spell. To ensure you don’t add to the casualty count, here are 14 of MH’s choicest tips that will keep you going on and on and on… gender no bar!

1. Blackmail yourself
Take a picture of your shirtless self (or in a torso-revealing top if you’re female, or just shy) and e-mail it to a trusted friend with a note saying: “If I don’t send you a new picture that shows serious improvement in 12 weeks, post this photo on Facebook and tag me for everyone to see. It’s nasty, but highly effective.

2. Pre-pack your gym bag
Getting your stuff ready the night before will make you more likely to use it. If you head to the gym in the evening, change into your workout clothes before you unwind with your evening cup of green tea. You’re not likely to change back until you’ve sweated it out.

3. Make a workout playlist
Studies found people who do their workout to music do so for longer and at a higher intensity than those who exercise in silence.

4. Pick favourites
On days when you don’t feel like working out, perform a single set of your favourite exercise. It’s likely that once you’ve started, you’ll finish!

5. Buy a year’s worth of proteins
Whenever you remember what you’ve spent on the stuff, you’ll want to work out to reap the full benefits.

6. Squat
 First Start your workouts with the exercises you dread and finish with the exercises you like.

7. Never go alone
If you hate going to the gym alone then go at the same time and on the same days. You’ll soon find others who share your routine and can help achieve your goals.

8. Do a daily gut check

Put your fingers on your belly and inhale deeply so that it expands. As you exhale, pull your abs and push your fingertips against them. Now pinch. What you’re holding is pure fat between your fingers! Do this 30 minutes before you workout and you’ll find you’ll rarely skip it.

9. Go public
Firm up your commitment by broadcasting your goals. Telling everybody about your plans will keep you going… if only to ensure you don’t lose face.

10. Set small challenges
For instance, if you take 20 mins to run 2.5 kms on the treadmill, try to touch 3 in 10 days time. Small accomplishments lead to bigger gains.

11. Do a body-fat test
Most gyms now offer this analysis, and having an idea of where you stand can be a great motivator.

12. Make a “friendly” bet
Challenge a nemesis to a fitness contest. Just make sure it’s someone you don’t particularly like.

13. Tie exercise to health
Check your cholesterol. Then set a goal of lowering your LDL cholesterol by 20 points and increasing your HDL by 5 points. As a bonus, you’ll also greatly reduce your risk of heart disease.

14. Write up your results
Your deterimination can wilt if your appearance doesn’t reflect your efforts. Take your measurements every week, write them down and rejoice at even the slightest change. Just don’t overcelebrate with an extra pint of Heineken!

Jamal Shaikh is Editor, Men’s Health. You may write in to him at jamal.shaikh@intoday.com

Caveat: The physical exercises described in Treadmill are not recommendations. Readers should exercise caution and consult a physician before attempting to follow any of these.