“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”.Advertising
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.Advertising
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.
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.Advertising
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.
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.Advertising
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.
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)
Last Updated on March 13, 2019
How to Get out of a Rut: 12 Useful Ways to Get Unstuck
Have you gotten into a rut before? Or are you in a rut right now?
You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.
Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:
1. Work on the small tasks.
When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.
Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.
2. Take a break from your work desk.
Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.
Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.
Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.
The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?
4. Talk to a friend.
Talk to someone and get your mind off work for a while.
Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.
If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.
Just start small. Do what you can, at your own pace. Let yourself make mistakes.
Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.
6. Paint a vision to work towards.
If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.
Think about why you are doing this, and what you are doing it for. What is the end vision in mind?
Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.
The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.
Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.
Check out the best selling books; those are generally packed with great wisdom.
8. Have a quick nap.
If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.
9. Remember why you are doing this.
Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.
What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.
10. Find some competition.
Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.
Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.
11. Go exercise.
Since you are not making headway at work, might as well spend the time shaping yourself up.
Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.
As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.
12. Take a good break.
Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.
Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.
Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.
Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime
More Resources About Getting out of a Rut
- How to Get Out of a Rut and Start Living the Life You Desire
- Feeling So Stuck in Life That You’re About to Give Up? Help is Here!
- How to Get Unstuck in Life and Live a More Fulfilling Life
- How to Get Motivated and Be Happy Every Day When You Wake Up
Featured photo credit: Joshua Earle via unsplash.com