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Hate Morning Workouts? Try These 6 Tips to Motivate Yourself

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Hate Morning Workouts? Try These 6 Tips to Motivate Yourself

Despite the fact that I’ve been running for about three years now, I still hate getting up in the morning to do my daily workout.

Now, you might find that to be a bit surprising. Indeed, you might be asking yourself, “How the heck has this guy managed to wake up and run for three years if he hates doing it?” This is a good question, as it’s definitely a conundrum. The truth is, while I really dislike waking up early, I love the feeling I get after a run (runner’s high?). This rush, along with the physical benefits, keeps me going.

Additionally, I used to live in an area that was cooler in temperature, so I could run in the afternoon if I wanted to. That changed about a year ago though. Ever since, I’ve had to wake up very early because nowadays it’s far too hot to run outside anytime after 10 AM.

In lieu of that, I’ve discovered several simple tricks that have made it easier for me to abandon my warm comfy bed in favor of the brisk morning air. With these modifications, I can take all the health advantages my morning workout gives me.

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Read on and I’ll share them with you!

1. Plan ahead.

This is crucial. The hardest thing about getting up early for a workout is handling the logistics. Nobody wants to hear their alarm and think to themselves, “Ugh, now I have to find my running shorts, fumble around with my drawers in search of socks, and tumble downstairs to look for my water bottle.”

The key is to do all of those little things the night before. Have your workout clothes folded neatly on your nightstand, ready to go. Have your water bottle, phone, and shoes nearby as well. Everything you need should be within arms reach of your bed. It also helps to set multiple alarms, so that if you happen to sleep through one of them another manages to shake you from your slumber.

The fact is that, while we all have grand plans in the evening, the morning coats us in a glaze of laziness that takes a while to shake off. You need to give yourself every advantage you can get!

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2. Find a workout buddy.

I had one of these for a while, and boy was it awesome. Not only does it make it easier to convince yourself to get out there and do your business, it also means you’ll have pleasant company whilst working out, making it all go by much faster.

My running buddy and I had a good thing going for a while. Let me tell you, runs with a friend felt like they went by much quicker compared to when I went on a solo jaunt. Thirty minute runs felt like they lasted ten minutes or less, especially if we spent the time talking about a juicy subject.

3. Signup for a class.

If you go to college or live near a decent gym, chances are that they’ll have classes you can sign up for. These classes can range from yoga and cross country, to weight lifting and core strengthening. By signing up for an early class, you’ll feel more obligated to wake up in the morning, as you won’t want to disappoint your instructor and/or fellow classmates who might be depending on your presence.

It’s a lot like how you found it easy to read several books for a class, but found it difficult to get through even one during the summer. Different expectations lead to different results. You’ll want to hold yourself to high expectations. Signing up for a class can get you on the right track.

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4. Reward yourself.

No, I’m not saying you should plan on buying a cake and eating it after you go on a run. That’s not realistic if you want to reach your physical goals. What I’m saying is that you should be strategic. If you usually have a latte or caffeine-based drink in the morning, wait until after you’ve completed your workout. It will feel like more of an accomplishment if you can sit and enjoy something delicious after putting yourself through an early morning ordeal.

If you’re a big breakfast eater, maybe you can splurge and go to Dunkin’ Donuts for a tasty pastry after a run. You don’t want to overdo it, but treating yourself in this way from time to time does indeed make it easier to pull yourself out of bed in the morning.

5. Stay consistent.

The more days you wake up early to start your workout, the easier it gets. I don’t know what the scientific term is for this, but I’ll call it the “compounding effect.” The more you do something, the more you’ll feel obligated to keep on doing it, especially if you’re benefiting from it (which you definitely will be).

Once I had been running for about a month, there was a little switch in my brain that went off. It basically forced me to get out there and workout even when I was feeling lazy and tired. It’s hard to explain if you’ve never felt it before, so I’ll put it this way: the more you workout, the harder it becomes to stop. It almost become more painful to do nothing, than it is to get your muscles moving.

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6. Give yourself a bedtime.

I know, sleeping before 11 PM must sound ludicrous to most of you. However, it’s absolutely crucial if you want to be able to do your workout around 6 AM. It’s nearly impossible to find the motivation to workout if you’re running on six hours of sleep or less, which is why you need to force yourself to try and get around eight hours.

So, if your goal is to be out the door at 6 AM, be in bed by 10 PM. 7AM? Be in bed by 11PM. And so on and so forth. It is theoretically possible to get out there and seize the day on less than eight hours of sleep, but it’s hard to keep that up, especially if you happen to be a night owl (like me).

With these tips and tricks in mind, you should now feel confident about your ability to tackle the early morning hours. Try a few of these out for yourself, and discuss your results in the comments below!

Featured photo credit: American Girl/Nathan Rupert via flickr.com

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Last Updated on September 8, 2021

10 Fitness Excuses You Need to Stop Making Now

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10 Fitness Excuses You Need to Stop Making Now

“You can have results or excuses. Not both.” – Anonymous

Human beings tend to only ever do as much as they absolutely need to.

Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

1. I don’t have enough time.

This is probably the most common fitness excuse of them all.

First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

A 30 minute workout takes up 2% of your day.

Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

2. I’m way too tired to workout.

Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

If you’re too tired to workout, change your sleeping habits, not your workout habits.

3. But exercise is so boring!

You don’t want to exercise because it’s boring?

So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

4. I have no motivation to workout.

If you think you need motivation to train you’re already half beat.

What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

Are you motivated enough to train for two minutes? That’s all you need.

5. I have kids to look after.

One day your kids might have someone to look after too: you.

Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

You kids should be your biggest reason to exercise, not your biggest excuse.

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6. I don’t have anyone to train with.

What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

7. I don’t feel very well.

After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

8. The gym is too expensive or far.

If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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9. I don’t know how to train properly.

If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

People love giving out tips. You might even get a training partner out of it.

10. I feel intimidated by the fit people there.

This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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