How to Design an Exercise Plan That Will Last


Exercise is the most effective way to lose fat but many people cringe at the thought of it. However, getting over the resistance to exercise is not as hard as it seems.

Most people know that having an exercise program is good. It’s good for general health and it’s good for weight management through life. It helps to increase metabolism so that a person can eat more without gaining weight and it’s an efficient fat burner.

If forced to choose between dieing and exercising as methods for weight loss, exercise would be the smarter choice. People who manage their weight successfully tend to have an active lifestyle in common. Many people, however, have difficulty getting themselves to exercise despite knowing the benefits. Why is this?

Reasons Why People Avoid or Quit Their Exercise Program

Whether or not a person avoids or quits an exercise program has more to do with psychology than anything else. Here are some reasons people give for resisting exercise:

  • “I don’t have time.”
  • “It’s work, a pain, drudgery.”
  • “It’s too hard.”
  • “It’s too hot now.”
  • “It’s too cold now.”
  • “Something came up suddenly.”
  • “I just don’t like it.”
  • “It feels uncomfortable.”
  • I’m embarrassed to be seen exercising.”

People tend to have the impression that exercise is supposed to be difficult and painful or it’s not effective. They also have paired the word “exercise” with negative rather than positive things. Most people, therefore, do not take on an exercise program with positive anticipation. They are usually motivated only by the possible pounds they hope to lose by exercising.

Myths About Exercise

With so much information about exercise out there, it’s hard to know what is accurate. Below are some myths about exercise that can help:

  • “No Pain, no gain. Exercise is supposed to be hard work”: If an exercise feels difficult then it’s being done with too much intensity to burn fat efficiently and it will quickly be given up. Instead, exercise should be comfortable but moderately exerting.
  • “Whatever exercise program is popular is the best exercise to do.” The best exercise is the one that is best for you and the one that you will do. It’s about consistency. If you’re not going to keep doing it because you don’t like it, it’s inconvenient, or it aggravates a medical condition, then it’s not the exercise for you.
  • “Exercise isn’t supposed to be enjoyable.” Find the exercise that is the most fun for you even if nobody else is doing it. If you like dancing in your living room naked, then dance in your living room naked. The more enjoyable the activity, the more likely that you will continue doing it for a lifetime.
  • “You’re supposed to do the same exercise all the time.” Variety is the spice of life. This holds true for exercise also. If something is getting old, try something else. You may find another form of exercise that is fun.
  • “I have to be able to do the same amount of exercise as everyone else from the start.” Not true. No one is conditioned from the start. Go at your own pace and don’t compare yourself to others.

The biggest reason why many people quit an exercise program isn’t because they don’t have what it takes, but because the exercise program hasn’t been designed in a way that will make it feel comfortable and enjoyable. Nobody wants to keep doing something that’s unpleasant.

The smart way to start an exercise program is to choose something fun, start slowly, gently progress to the next level, vary it when necessary, be consistent, and think of all the good things it’s doing. The tortoise won the race by taking one slow step at a time. Step-by-step is how goals are reached.


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