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10 Steps to Keep Yourself Motivated to Exercise Regularly

10 Steps to Keep Yourself Motivated to Exercise Regularly

Disclaimer: I am not a trained health and wellness guru, nor am I medical doctor. Before embarking on any exercise activities, you should consult with your doctor or healthcare professional.

Exercise. It’s an important part of any healthy lifestyle. Exercising can be one of the hardest activities to commit to doing regularly. Scheduling a workout is easy, but getting yourself to partake in some form of physical activity (i.e. exercise) is where things get tricky. Many friends, relatives, acquaintances, and people I meet often complain about wanting to exercise regularly, but all seem to have excuses why they are unable to do so.

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There are a combination of factors why people don’t exercise, a few of these factors are: 1) lack of time, or engagement with other activities that are deemed of higher priority than exercise, 2) physical restrictions, such as having an injury or disability, 3) good ol’ laziness, and 4) being ill. Aside from being ill, three of these excuses can likely be addressed and dismissed with a little motivation.

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Below are 10 steps I use to motivate myself to exercise more regularly:

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  • Determine the types of physical activity you like or dislike, as well as the activities that you physically can or cannot do. Focus on doing the activities you enjoy, can do, and able are to financially afford. You don’t need to sign up to a gym contract to get a good work-out. There are an endless number of exercises you can do without gym equipment or weights. You can learn more about such exercises by researching websites and videos online using search terms like “exercises without weights”. The key is to explore and try new and enjoyable ways of becoming and staying physically active.
  • Visualize performing the exercise activity. William Arthur Ward was quoted saying, “If you can imagine it, you can achieve it. If you can dream it, you can become it.” This quote holds true even for small feats, like going on a daily jog. Visualizing gives your brain something to do before your body does it. It also makes exercising seem more surmountable, considering any obstacles one may face.
  • Time limit your activity and don’t cut yourself short. Tyler Durden from Fight Club said it best, “Don’t let the things you own, own you.” Your job, cell phone, computer, friends, or family can take up a lot of time, but surely you can grant yourself some time to eat, sleep, and use the bathroom, so why not a few minutes for exercise? For example, you can start with 5 or 10 minutes, three days a week, and build up from there. Even if you’re super busy traveling the world, you can take 5-10 minutes to stretch and do some push-ups or sit-ups wherever you are. You can always increase or decrease the time you spend exercising!
  • Form an exercise habit, no matter how small it is. One good habit can lead to another. Committing to too much exercise can burn a person out, especially if they haven’t had an exercise habit for a considerable period. Similarly, if you haven’t worked out for a long time, try starting with basic activities, such as simply dressing in your work-out gear, or going for a walk around the house or your neighbourhood. The key is to take time out for yourself and do something physical. Even taking 5 minutes to stretch your body is a good start, so long as you can keep doing it regularly.
  • Set milestones and goals for yourself. Having a fitness goal in mind can be helpful to staying focused. For example, if you wanted to be able to do 30 pull-ups in 60 seconds, you would want to work towards that goal by having several milestones, such as 5, 10, 15, 20, and 25 pull ups in between. Milestones ensure you keep sight of your goal by having a set of achievable and quantifiable steps leading up to your goal.
  • Get involved in the social aspect of it. Exercising alone can be a bore. Fortunately, in the digital age, it is easy to connect with fellow exercise enthusiasts who enjoy meeting up with others to partake in exercise activities of shared interest. Facebook friends, Eventbrite events, local running clubs, social fitness apps etc. all help to connect you to other people who can motivate and make it more enjoyable to exercise.
  • Build interest in the industry. For example, if you are getting into tennis, learning more about tennis racquets, string types and tensions, tennis clothing, tennis ball types etc. are all part of the journey towards becoming a more informed player. Learning about the industry products and services will give you a greater interest and appreciation for your chosen sport or activity, as well as possibly helping you boost your performance, if you learn of new methods to improve and become a better player/participant.
  • Work towards your ideal self. Remind yourself of the body and figure you see your ideal self possessing and exercise your way towards it. Let’s be clear, that apart from possible health issues, there is nothing wrong with being overweight, but a person may have a self-image problem if they feel their self-confidence reduced because of their weight or body shape. There is no harm in imagining and working towards or retaining the body you want.
  • Having a better lifestyle. Once you start to feel the benefits of regular exercise, you may also start to become more conscious of the food you eat and other aspects of your health. Exercising, eating and drinking right, as well as adequate sleep, are all important factors of living a healthy lifestyle. Eating healthy and getting adequate sleep will make it easier to retain your exercise routine.

Don’t quit. Just because you may find it hard to continue to commit yourself to three 10-minute sessions a week doesn’t mean you should stop altogether. Some physical activity is better than no physical activity at all. Don’t quit because you fall short of your milestones or goals. Forgive yourself for slipping up, dust yourself off, and try again. The longer you hold your exercise habit, the less likely you will quit, and the more likely you will build upon it!

Featured photo credit: pixabay via pixabay.com

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Last Updated on November 11, 2018

How to Gain Muscle Fast (The Healthy And Natural Way)

How to Gain Muscle Fast (The Healthy And Natural Way)

There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

So how to gain muscle fast in a healthy way?

Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

How Is Muscle Developed?

Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

How to Gain Muscle Fast?

If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

Muscle Growth and Glycogen Levels

The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

Muscle Recovery and Glycogen Levels

Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

Intermittent Fasting (“IF”) and Testosterone

Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

Gaining Muscle and Macro Nutrients – Protein!

Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

Conclusion

If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

Featured photo credit: Arthur Edelman via how to gain muscle fast

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