Advertising
Advertising

10 Fitness Excuses You Need to Stop Making Now

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”. 

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.

lazy tired cat

    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.

    kids doing calisthenics

      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)

      More by this author

      quick learners like da Vinci 10 Ways to Be a Quick Learner Like Leonardo Da Vinci Modern tech in classic movies, iPad from 2001 a space odyssey 20 Prophecies Of Modern Technology In Classic Movies how to prevent depression naturally 5 Great Ways To Prevent Depression Naturally rocky training scene 10 Fitness Excuses You Need to Stop Making Now This Stunning Animated Short Shows How Some Things Are Especially Beautiful As They Don’t Last Forever

      Trending in Fitness

      1 10 Lower Body Workouts Anyone Can Try at Home 2 11 Affordable Fitness Trackers Watches To Keep Your Health On Track 3 Does Keto Weight Loss Diet Plan Actually Work? 4 10 Best Healthy and Natural Weight Loss Supplements 5 How I Lose Weight, Get to 9% Body Fat and Build Muscles with Vegan Diet

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on October 14, 2020

      How to Be Confident: 51 Proven Ways to Build Self-Confidence

      How to Be Confident: 51 Proven Ways to Build Self-Confidence

      When you learn how to be confident, you can use it in your everyday life to tackle all of your goals and challenges. However, not many people realize that learning how to gain self-confidence is like building a muscle—it grows in response to the level of performance required of it.

      Here I will give you 51 proven ways to overcome a lack of self-confidence and achieve more.

      1. Learn Something New

      Sign up for that evening class and enjoy it. Alternatively, read a book (or take an online course) on a topic you’ve always wanted to learn more about.

      Learning new things stretches your abilities, keeps your mind active, and most definitely improves your confidence in your ability to do new things.

      2. Ask Your Partner or a Friend What You Can Do For Them

      This can be something as easy as helping them with a chore they don’t like or have little time for. Through helping them, you’ll find that you feel better about yourself.

      3. Hit the Gym

      The physiological effects of going to the gym will leave you feeling great.

      Countless studies have shown that regular workouts at the gym can boost not only your sense of well-being, but can increase your self-esteem, too[1].

      4. Go to a Networking Event

      Rather than being nervous about your own stuff, focus on how to help others. Instead of going along with the aim of trying to sell yourself to others, why not change your approach and simply go along to see how you can help the people you meet?

      By doing this, you’ll come across as calm, confident, and someone that people will want to turn to again and again.

      5. Get Clear on the Things That Matter to You

      If these things are not in your life, you’ll need to bring them in.

      For example, if your daily work routine is currently as dull as dishwater—but you’d like it to be fun—then do something about it. Turn data entry into personal speed contests, paper filing into “screen-free” time, and interactions with your colleagues into enjoyable conversations.

      6. Remove Negativity From Your Life

      Write a list of the things you’re tolerating and putting up with in your life, then write down how you can remove, minimize, or diminish each one.

      I personally like to do this with pen and paper as it feels just a little more real and definite than on screen. It’s also a good idea to put the priority items at the top of your list, so you can begin resolving these first.

      7. Celebrate Your Big and Small Wins

      Look at the big or small goals you’ve completed, and give yourself credit for your part in it.

      Recognizing your achievements is not egotistical, it’s healthy.

      8. Converse With New People

      Go and have a conversation with someone you don’t know. By doing this, you may be pleasantly surprised by what—or who—you’ll discover.

      You can also extend this trait by breaking outside of your normal social situations at your workplace. This will do wonders when learning how to be confident.

      9. Do Something You Would Normally Say No to

      Next time you talk yourself out of doing something (a party invite, a challenging project, etc.), go and do it anyway. This is a great way to boost personal development.

      10. Do One Thing Each Day That Makes You Smile

      This could be something as simple as sending a thank you email to a colleague that has been helpful to you, or leaving a surprise present for your partner that they’ll discover when they wake up.

      Life shouldn’t be drudgery, and we all need to make the effort to keep it light, loving, and fun.

      11. Give Yourself Good Advice

      Look for the patterns of thought that take you to a place where you start second-guessing or overthinking.

      Now imagine that your best friend went through exactly the same thought process and ended up holding themselves back—what would you want to say to them?

      This is known as Soloman’s Paradox—we’re often quite good at solving others’ problems but not our own. Challenge this and take your own good advice next time[2].

      12. Ask Someone on a Date

      If you’re single and have met someone that you’re definitely attracted to—go ahead and ask them out.

      Advertising

      Even if they turn you down, it will help you learn how to be confident through the fact that you were decisive and made an effort. What’s the best thing that could happen? They might just say yes!

      13. Write Down 20 Things That Make You Feel Good

      Think of this as a gratitude list. Typical things you might include are: your partner, your kids, your parents, your pets, etc.

      I recommend writing this list at least once a month. And most importantly—make sure you’re giving the 20 things plenty of room in your life.

      14. Stop Playing Different Roles

      Stop playing different roles and squeezing yourself into boxes based on what you think people expect of you.

      Be your authentic self, the one who knows what to do and loves what they do. It’s easy to find this part of yourself as it’s inherent in your hobbies and your close friendships.

      If you can bring this authenticity into your work life, you’ll be surprised at how positively others will react to you.

      15. Cultivate a Positive Mindset

      Learn to catch yourself every time you tell yourself that you can’t have, won’t get, or aren’t good enough to get what you want[3].

      Talk yourself up when learning how to be confident.

        Instead, tell yourself that you can have, will get, and are good enough to get what you want. Mindset is everything. Make sure yours is positive and dynamic.

        16. Take Yourself off Auto-Pilot

        Make deliberate decisions on what really matters to you.

        For instance, if you normally work 9 to 5 but find yourself spending hours getting to and from work, why not negotiate with your boss to mix your hours up a bit?

        You might also suggest a day or two working from home. Sell this to your boss by reminding them that the time and stress lost to commuting can be neatly transferred to productive work hours.

        17. Listen Carefully to What You Tell Yourself

        Next time you come up against a risk or a challenge, listen to what you tell yourself, and look for a way to improve your inner dialogue.

        If you normally find that your inner dialogue is negative, then break out of this by asking yourself questions such as:

        • What would make this easier?
        • Is there a different way of doing this?
        • Could research help?

        18. Laugh at Yourself

        Scared of looking silly? It’s no biggie, so don’t let it stop you.

        Whenever we try something new, there’s a fair chance that we’ll make fools of ourselves. But you’d be a bigger fool to let that stop you. Instead, laugh at your baby steps and watch your confidence soar as you begin to master your chosen activity.

        19. Listen to Your Doubts

        Sometimes your doubts are there to let you know what you need to prepare for, so you can use them to your benefit as you move forwards. Other times, they are just doubts.

        The trick is to quickly determine if your doubts have validity. If they do, use them to shape your decisions.

        To illustrate this, imagine that you’ve had an enticing job offer, but you doubt whether you’re capable of doing the job. Spend a little time analyzing your doubts to see whether they reflect reality, or whether they are just negative thoughts that are trying to hold you back.

        20. Recall a Time When You Did a Great Job

        Think of a time when it felt like a whole bank of switches in your head flicked to the on position, and you were firing on all cylinders. What were you doing, and what’s the reason it felt so great? Can you emulate that passion and drive that you had?

        21. Tear up Your Rule Book

        You may not know it, but you’ve almost certainly got a whole bunch of outdated rules that determine what you do and don’t do. These rules limit your thinking and your behavior.

        It’s time to change them. Tear up this subconscious rule book and toss it in the fire. Once you’ve done this, you’ll immediately notice how free you feel to make challenging and exciting decisions.

        22. Ask Yourself What You Have Gained When You Lose

        Do you get annoyed with yourself because you didn’t make the most of something or stepped back from an opportunity?

        Firstly, don’t beat yourself up because that’s just going to make you feel worse. Instead, be brutally honest and ask yourself what you gained from the situation and what you lost out on.

        Advertising

        Based on this win/lose balance, what’s a different choice you can make next time?

        23. Don’t Let People Put You Down

        If there’s someone in your life who puts you down or makes you feel small, you owe it to yourself to let them know that you expect something different from now on. 

        Trust me, once you’ve told them, they’ll change, and you will, too. Inevitably, you’ll boost both your confidence and happiness by taking control of your life in this way.

        Learn how to get out of toxic relationships in this article.

        24. Reveal a Little Bit of the Real You

        Relationships can be difficult. They can also lose their zest and become stale. If this happens in your relationship, then it’s time to add some magic to the mix.

        Try revealing something interesting about yourself or your past that your partner doesn’t currently know when learning how to be confident. Perhaps you never mentioned to them that you used to play in a rock band—and you still have the recordings to prove it!

        By adding new things to your relationship, you’ll deepen the bond and keep the spark alive.

        25. Be Your Own Hero

        Recognize that you’re more than a match for any situation you might find yourself in—no matter how tough the going gets.

        We all love movies like Die Hard where ordinary people are driven to super-ordinary feats. But here’s the rub: you can be your own action hero.

        Whatever the situation, meet it head on and overcome it. Keep in mind the classic phrase: “Where there’s a will, there’s a way.”

        26. Don’t Give in to the Instant Pay-off

        If I was to offer you $100 now for a day’s work tomorrow or $110 for the same work, but I won’t pay you for a week, which would you choose? Well, I can’t read your mind, but I do know that studies using a similar question to this have found that most people choose the instant, smaller payment over the latter, bigger payment. It seems that we’re hardwired for instant gratification.

        However, if you want to be a success in life, always look at the bigger picture. In the example above, if you could have only waited seven more days, you would have been $10 richer!

        27. Instead of Yelling “I Deserve Better,” Say “I Can Be Better”

        Too often I hear people complaining about their personal circumstances but refusing to do anything about it. Don’t be like them.

        If things aren’t going your way, find solutions and implement them. Your boldness and decisiveness will boost your confidence and help you rapidly climb the ladder of success.

        28. Admit You’re Wrong

        It may not be easy, but you should always be prepared to hold your hands up and change your mind if things are going south. Not every idea you have will be a winning one. The trick is to know when things are clearly not working out.

        You can either attempt to get them back on track or kill them off completely (sometimes that’s the best way).

        29. Trust Your Instincts

        We all have our gut feelings and intuitions, but many people choose to ignore them and rely only on facts, facts, and more facts! While this may work for many scenarios, there will be other times when you’ll need to rely on your instincts.

        30. Imagine Your Confident Future Self

        Imagine you’re visited by a successful, confident, attractive, and vibrant version of you from the future, a version of you who’s everything you hope to be. What do they want to tell you?

        They might praise your efforts, but they may also criticize your lack of planning and weak goals.

        Luckily, if you listen closely to what they tell you, you’ll be able to rapidly shift gears in your life and become the you of the future!

        31. Ask for Help

        This is a common issue. We take on way too many responsibilities and end up either burning ourselves out or just doing a bad job!

        The secret is to put the vast majority of your energy and efforts into what you do well. Give the stuff you don’t do well to others who have a gift for it. Sometimes the most confident and effective thing to do is ask for help.

        32. Be Around People Who Make You Feel Like You

        Do this by spending more time with the people who support and encourage you and less time with those who undermine you.

        At work, don’t be ruined by negative, petty people. Instead, make sure you surround yourself with colleagues who make you laugh and feel good about yourself.

        Advertising

        33. Participate in the World Around You

        Ask yourself this question: “What can I participate in that’s important to me?”

        Typically, this could be your church, a sports club, or even just a weekly get together with your best friend.

        34. Develop Skills to Work on Things That Matter to You

        What can you practice that would radically improve your chances of winning?

        If you want to climb the corporate ladder, for example, then develop the skills needed to do this. These might include: effective project management skills, powerful presentation abilities, and superb goal setting skills.

        Of course, don’t forget that emulating those who have already achieved your goal is one of the quickest and most reliable ways for you to achieve your aims, too.

        35. Act Until You Make It

        The body is a mirror for the mind, so shifting your body language into a confident state can have surprising results.

        This is all about acting. If you want to come across as tough, act tough. If you want to come across as successful, act successful. And if you want to come across as confident, act confident.

        Try doing these things, and you’ll be amazed by the results.

        36. Push Through When You Want to Give up

        Don’t get disheartened or demotivated when you get to 90% with something you’re working on. Push through, and you’ll see that the last 10% is where the magic happens.

        37. Stop Comparing Yourself to Others

        Keep comparing yourself to others? Stop it. If you want to learn how to be confident, don’t try to validate yourself through comparison—you’re just peachy as you are.

        Social media often makes this difficult. Try stepping away from your Facebook page for a few days and reconnect with the great things in your own life.

        You can get started with this guide.

        38. Speak up When You Can Make a Difference

        Speak up if there’s something you think could be improved or if you have an idea you think has legs.

        Have you noticed that quiet people at work rarely get the promotions? It’s not that they are incapable or lacking talent, but their abilities are usually overlooked as they don’t know how to engage with others or how to sell themselves.

        Step out of your comfort zone and be sure that you’re an active player. Speak up in meetings by suggesting ideas and offering constructive criticism.

        39. Stop Struggling and Start Accepting

        If there’s something you’ve been struggling to understand for a while, stop trying to understand it. Accept it just as it is, fully and wholly.

        Life offers endless mysteries. If you try to resolve them all you’ll drive yourself insane. Instead, let some mysteries remain, and keep your mind focused on your goals and dreams.

        40. It’s Okay to Be Shy

        There’s nothing wrong with being shy, and it doesn’t mean you’re not a confident person.

        If you suffer from shyness, you might think it’s a major weakness of yours. However, introverted people have the edge in many ways, such as: they’re first-rate listeners, they have excellent observational skills, and they’re easier to trust[4].

        41. Clean up Your Environment

        Your environment directly impacts your self-perception. So, if you’re surrounded by clutter, paperwork, and rubbish, put a morning aside to clean up your stuff and get organized.

        42. Write a List of Things You Would Love to Do

        Write yourself a list of the amazing things you’d love to do in your life, and make a start by simply looking into the first one or two things that leap out at you. This will help you get started as you learn how to be confident

        Even if you don’t currently have the means to live your dreams, you can, at the very least, make a start. The best way to do this is to write out the things you’d love to do. These may include cool stuff, such as travelling the world, learning a new language, or climbing a mountain.

        Once you’ve added the items to your list, don’t stop there. Begin researching and preparing ways to turn your dreams into realities.

        43. Make Your Self-Worth Independent From Others’ Validation

        Don’t make your happiness or self-worth dependent on being in a relationship or being validated by someone else.

        Advertising

        While it’s difficult to admit it, we often find ourselves rating our self-esteem by the value other people put on us.

        For instance, you may have a super-positive boss who is always encouraging and supportive. They make you feel upbeat and confident at all times.

        However, imagine if they left and your new boss was the complete opposite. They constantly look for faults in your work and regularly criticize you. Would you still feel confident in those circumstances?

        If you’ve answered no, then you need to reappraise your self-worth, as it shouldn’t be dependent on the validation of others.

        44. Use Your Strengths

        We all have our weaknesses, but they only undermine your confidence if you let them.

        For instance, are you aware that Virgin’s founder Richard Branson suffers from dyslexia? He never let this hold him back or destroy his confidence. Today, he is one of the world’s most successful men, with a net worth of approximately $5 billion[5].

        45. Complete a To-Do List

        The longer you leave that big thing on your to-do list, the more it’ll drain you, and the bigger it’ll seem. Get it done and free yourself up.

        If you have a big goal, break it down into smaller tasks. For instance, instead of trying to write a whole chapter of your book in one go, how about just writing the opening paragraph?

        46. Treat Your Body Well

        When learning how to be confident, our body image does matter, because if you have a bad relationship with your body, you won’t feel confident in yourself.

        What’s one of the first things most of us do when we get up in the morning? We look in the mirror. If we don’t like what we see there, then our day starts off with negative self-talk. If, on the other hand, we look in the mirror and feel proud of our appearance, then we start the day off in an upbeat, positive way.

        If you’re unhappy with your body and looks, do something to improve them. Exercise, diet, and styling are common ways of improving your body image—and your confidence.

        47. Learn to Say No

        Don’t say yes to taking on a task simply because you don’t want to rock the boat. You can politely decline requests you can’t meet without needing to create excuses.

        While saying yes to everything that comes your way might feel like you’re being helpful and in demand, in the long run, you’ll burn yourself out.

        48. Learn From Confident People

        Look at the people you respect who seem confident. Don’t copy them, but identify what it is they do differently that conveys confidence and what you can learn from it.

        People-watching is not only fun, but it can be informative, too. Look closely at successful people you know, or those being interviewed on TV, and over time you’ll begin to notice common traits, beliefs, and behaviors that they exhibit.

        49. Follow Through on Your Plans

        Most people find it easy to write plans. The hard part, of course, is seeing them through. To stand out from the crowd, make sure that you know exactly how to complete your plans.

        If you need to, write down a step-by-step guide and begin following it. Not only will this drive you towards the completion of your plans—but experiencing the progress will also give you a continuous boost to your self-esteem.

        50. Shift Your Focus When You Doubt Yourself

        When you feel yourself focusing inwards and becoming paralyzed with doubt or fear, switch to focusing outwards at what you can engage and interact with.

        I remember one of my writing tutors telling me that when the words stop flowing, it’s time to take a break— preferably a walk in the park. It’s sound advice as it’s very easy to get caught up with our thoughts and emotions and be unable to make progress.

        51. Never Beat Yourself up for Failing

        Life is guaranteed to not always be a barrel of laughs. Instead, it’s much more like a roller coaster. There will be ups and downs, so ride them out.

        The art of living is to know how to handle whatever comes you way. The best way to achieve this is by developing an iron core that is unhindered by the topsy-turvy outside world.

        Final Thoughts

        Here I’ve given you 51 different ways to start building self-confidence Take action on the ways that you’re drawn to.

        It’s not enough to read about them. For them to work, you must adopt them into your daily life. Do this, and you’ll start to feel your confidence soar.

        More on How to Be Confident

        Featured photo credit: Matheus Ferrero via unsplash.com

        Reference

        Read Next