By Paige Waehner, About.com Guide

Staying motivated to lose weight and exercise is tough — and the hardest part is usually getting started in the first place.
“I’m just not motivated,” my clients say.

We make plans to exercise but, when it comes time to do it, we find a hundred other things we suddenly must do (exercise while my sock drawer is in such chaos? Ridiculous!).

So, why does exercise seem great until we actually have to do it? If a lack of motivation is what’s hampering you then maybe we need to figure out just what motivation is. Is it a feeling? An action? Or a little bit of both?

What Is Motivation?

Merriam-Webster’s Collegiate Dictionary defines motivation as “that which gives purpose and direction to behavior.” By that definition, we’re looking for something to drive us to exercise, something to get us moving. So where does that ‘something’ come from? For some people, like athletes, it may come from the desire to compete and to win. For others, it may come from a desire to be healthy or live longer for their kids. For most, losing weight is often the goal. But is that enough to motivate us? Judging from our obesity problems, that would be a no.

The problem with motivation is that many of us believe it’s something that will come to us if we wait long enough…that someday we’ll wake up and finally want to exercise. Rather than believe in that fantasy, maybe we’d all be better off by realizing that motivation is something we create, not something we wait for.

Is it Possible to Get Excited About Exercise?

When do you get excited about exercise? For me, it’s usually right after I’ve made the decision to do it at some future time. Just deciding to exercise makes me feel good…almost like I’ve already done something. The problem happens when it comes time to follow through and my motivation has suddenly disappeared. If that sounds like you, maybe it’s time to focus your attention on what’s important. Deciding to exercise is important, but it’s what you do to follow through that really matters.

Redefining Motivation

I believe motivation comes from different places — it’s not based on how we feel or even something we have to wait around for. It’s something we create for ourselves. Use the following elements to create your own motivation, and you’ll find that exercising will be easier.

Goals

You already know that the first step in motivating yourself is having something to work for. It doesn’t matter whether that’s a weight loss goal or a goal to run a marathon — anything that gives you reason to exercise will work. And don’t think you have to set only one goal. You can set as many goals as you like, whenever you like. Set daily goals (I’ll walk for 20 minutes today), weekly goals (I’ll get a minimum of 3 workouts in), or even hourly goals (I’ll get up every 45 minutes and walk around the building). Always having something to work for, big or small, is just one way to keep yourself going.

Preparation

Once you’ve decided to exercise, make it as easy as possible to follow through. That means having what you need and getting it all ready for your workouts — pack your gym bag, prepare meals or snacks, and plan out what you’ll do that day. I’ve skipped plenty of morning workouts because finding my running shoes turned out the be the equivalent of finding the lost city of Atlantis. I now park them right next to the bed, unlaced, so all I have to do is step into them and I’m ready to go. Find ways you can be ready for your workout well before it happens.

Discipline

Part of doing what we do each day has to do with routine and habits. If you can make exercise a habit, you’re that much closer to making it easier to do. It helps to have a regular day and time you workout so that, once that time comes, you know it’s time to get busy. You can also create a ritual around your workout to help you get ready. For example, if you’re a morning exerciser, take a few minutes to stretch before you get started. Or, if it’s cold, throw your clothes in the dryer before putting them on. Find ways to make your workout just another part of your life, like brushing your teeth.

Flexibility

Part of being able to stick to your routine is allowing some leeway. You may plan on jogging 5 miles, but there will come a day when you’re too tired or you don’t have the time. Most of us end up skipping our workouts rather than coming up with something else to do. Have a goal in mind, but be willing to change it if you find you’re tired that day or you have to work late. Always have a backup plan — if you find you have to work late, see if you can fit in a quick walk at lunch, or use your breaks for some stair walking. Everything counts!

Commitment

Being healthy isn’t a decision you make once — it’s one you make every day. Recommitting to your goals is necessary to keep yourself on track. See if you can spend a few minutes each morning thinking or writing about what you want to accomplish that day and how you’ll do it. Remind yourself of your goals and take some time to appreciate how far you’ve come in reaching them. Write down your goals and stick them on your desk or wall so you can see them. Do whatever you can to remind yourself of your commitment to exercise.

Having Fun

All those words I’ve just used (preparation, discipline, commitment) sound like the opposite of fun, don’t they? If you’re like me, you sometimes get tired of being so mature all the time — of all the obligations and responsibilities you have. Exercise often sounds like just another duty. We forget that moving our bodies can actually be fun. Making time for unstructured, free-flowing movement can help you lighten up a little. I highly recommend taking a stroll, jumping in a big pile of leaves or challenging your loved on to a wrestling match.

Reward Yourself

For me, motivation happens almost instantly whenever I reward myself. It might be something small, like a leisurely trip to the bookstore, or something big, like a massage. Check out Spa Wish to purchase your own massage gift certificate — but don’t allow yourself to use it until you finish all of your workouts!

In thinking about it, I’ve found that what motivates me changes from day to day — what got me moving today may not do a darned thing tomorrow. If that’s true for you, that means digging deep to find that thing — that thought, feeling, goal, reward — that gets you moving. Make motivation easier by eliminating your excuses before they happen. But, most of all, realize that this motivation thing gets easier with practice. When you exercise consistently, you gradually fill your motivational stores as you understand what makes you tick and what gets you moving. The more you practice, the better you’ll get. You’ll realize your actions are what generates that feeling you’ve been searching for — motivation.

(SOURCE)

Muscle soreness – something I’m sure EVERYBODY can relate to. Even if you’ve never stepped into a gym, I’m sure that sometime in your life, you’ve done some sort of exercise/heavy work (mow the lawn, paint the house, wash the car, etc) – and experienced muscle soreness. Wanna know why you get sore? Then read on.

24 hours to 48 hours after a hard workout, most people begin to experience soreness in the body parts trained. This is called Delayed Onset Muscle Soreness, or DOMS.

DOMS is caused by tiny microscopic tears that occur in the muscle as a result of high intensity exercise (such as weight training, intense cycling, etc). After the workout, the muscle begins to rebuild itself (provided it is allowed enough time and nutrients to recover). This is the rebuilding process which creates new muscle that is bigger and stronger than before. In other words, your muscles are growing. Your muscles grow when you are at rest – not when you’re at the gym.

DOMS pain is different from the burning sensation and pump you feel during a workout and also different from the pain you get from an injury. DOMS is often used as an indication of a productive workout as it means you’ve trained intensely enough to break down muscle tissue.. and now, as a result, you will be rewarded with new muscle growth.

Beginners who have never exercised before would experience quite severe DOMS at first. However, the human body is an amazing thing and even the beginner’s body will slowly adapt to the workload and eventually – these episodes of soreness will be less severe. Remember the first time you blasted your biceps in the gym, only to realize that you could barely hold a pencil to write on a piece of paper the next day? Well, do you still experience such soreness today? Understand what I mean?

We need to constantly ’shock’ our body with new routines and progressive overload in order to constantly and steadily stimulate muscle growth. Expect the soreness to return every time you try something new at the gym though.

Now a question I’ve been asked too often:

What if I’m still sore from my previous workout? Should I still train?

I say if the soreness is very minor, then yes – go ahead and train right through it! As blood gets in the area and your body temperature increases, the remaining soreness will dissipate. Those of you who are so kiasu and addicted to the Les Mills classes that it’s practically impossible to discourage you from skipping a class would be able to relate to this – the soreness going away as you start exercising again.

However, if there is a substantial amount of soreness remaining from the last workout, this is a sign that you have not recovered enough and your body is still ‘healing’. Listen to your body and take it easy.. perhaps just go for cardio and skip the weights for the day. You can probably reduce soreness by stretching the body part AFTER the workout and by getting circulation into the area with cardio. However, if you constantly ignore the signs and if you keep training and ‘breaking down’ muscle tissue before it has a chance to recover, the effect will be the opposite of what you want – you will get weaker and smaller.

Although you cant achieve the same level of soreness all the time, personally, I consider soreness to be an indication of a successful workout. I also consider the complete dissipation of the soreness as a sign of full recovery. There are some who may not agree with me but then again, this is how I train by experience.

I’m quite content with the soreness I’m experiencing in my back right now as a result of the mean barbell rows I attempted last night… Could definitely do with a good backrub…

__________________________________________________
Josh Stone, also known as DM, is the author behind the site http://www.dailymuscle.com which offers the author’s personal views on real-life fitness, bodybuilding, sports nutrition, cardio, fat loss, training information, and on all things that surrounds fitness.

Article Source: http://EzineArticles.com/?expert=Josh_Stone

(From an article in About.com under Exercise)
____________________________________________________________________