To have completely lost my motivation to exercise

[Crazyladee]

I need to tone up and lose a small amount of weight as I have a holiday in July and a wedding in September.

I normally love going to the gym but after an illness and a bereavement I have not been for about two months. I can't get back into it and I am feeling guilty and beating myself up about it. I have lots of spare time so time isn't a problem but I find myself making excuses. I basically can't be arsed.

What should I do? Forget about it and just concentrate on losing the weight via cutting out the crap or somehow force myself in there? If forcing myself to go is the way to do it, how?

Grab keys, go

Firstly, stop beating yourself up. Take some time out to just be and relax a bit. You’ve been through a lot recently.
Maybe put a date in your calandar for when you will go again and then relax until then. Exercise will make you feel better, just getting into us is the hard bit. Be kind to yourself.

You don’t need motivation, you need discipline. Set up a time when you go. Every MWF is my routine and I just go. I make sure I have everything ready so I don’t have an excuse and I just go.

Alternatively, you can also say you’re just going to go to the gym and get changed and then come home. 90% of the time, of course you’ll just end up going since you’re there already.

Or take up a sport you actually enjoy.

I needed a kick start so booked myself a personal training session and told him I wanted to focus on strength, not weight loss, because I was fed up with not seeing results quick enough. He set me up with a strength programme and now we are adding in cardio and starting to shift to weight loss.

Could you book a one off PT session?

I make myself put on my running things then tell myself I choose to go or not.

Putting them on makes me move then I end up going running.

Just go. Don't think about it. Get into your gym clothes and go.

Quickest way to get exercise mojo back id to exercise.

Can you start with really small commitments? Like 'I'm going to run round the block once' or 'I'm going to do 20 sit ups'. Just doing anything even for a few minutes will help you overcome the psychological block!

Sorry you’ve been ill OP, and sorry for your loss

Plan out when you are going to go to the gym over the next few weeks, and put it on a calendar. Then on a to- do list for the day. Plan exactly what you are going to do at the gym, how long you are going to spend there and write it down, rather than having a vague idea. Be easy on yourself and just plan a gradual start back.

I find if I have a specific task or tasks/training plan it’s easier. I also find the satisfaction of having a completed task is better than the guilt of knowing what I’m meant to be doing and avoiding it!

If you see it as a chore then it's going to be tough. I hate going to the gym. I look forwards to riding my bike(s), long walks, trail running and squash and keeping fit is a byproduct.

I think a PT for a few sessions to get you back into it is a good idea. Knowing someone's expecting you makes it less likely you'd cancel.

When I've been injured and had to use the gym to keep my fitness, I've partnered with someone. The same as a PT, you're less likely to not bother when someone's waiting.

I do the same as Blacktea - by the time I've put my gear on and am standing in the hallway looking like a promotional campaign for Nike, I'd just feel daft if I didn't then go out for a run/to the gym.

Plan some days for the next couple of weeks when you're going to commit to going. Then, don't think of "getting back into it" - tell yourself you're going to go and do as much or as little as you feel up to doing, even if you only end up spending 15-20 minutes there at a slower pace than your norm that's better than nothing and helps build routine and gets you into the zone again.

Some great ideas, thanks

Also, have you tried classes? I totally lost my motivation a few years ago and discovered that the discipline of booking a class and having to go at a certain time helped.

I've lost my motivation again recently. It's so hard when you just can't be arsed! I agree that just putting your kit on helps a lot.

Get outdoors instead?

Classes are the way to go. Much easier when there’s a social aspect to it.

Try some different things. Go with a friend, go dancing, long walk to a pub - it's all a start to get moving again. Find exercise you enjoy and you'll actually want to do it.

Stop beating yourself up!

Do you like exercising with friends? If so arrange to go with a friend.

Could you promise yourself you aren’t going for a RUN but just a nice walk outside, and see if the running mood takes you once you are out?

Well following on the advice from this thread, I have signed up with a PT and I am having my first session this morning! Eeek!

I have to say that it's going to be tough as I have not exercised for months and my energy and fitness levels are embarrassing. I have never felt so run down and lethargic in my life. I have only myself to blame as I have got myself into a rut of being so lazy.

Anyone any advice on how to increase energy levels and put the spring back into my step?

OP, try ubiquinol. I took it while trying to conceive but it made all the difference to my energy levels. Took about 3 weeks to kick in but really worked.

Also, in terms of motivation, I used to say to myself that I just had to get there i.e. to the gym, kit (or swimming costume) on - and that was all that was expected of me. If I wanted to get changed and go home at that point, I could. Obviously by then you tend to think 'sod it, I'm here now, may as well go work out.' It seemed to help psychologically by just taking the pressure off.

How was it, OP?

How did you get on op? I started the gym today and I never used to go, so I'm really starting from scratch

I started going to the gym last year and it really improved my mental health and stress levels but the key for me is ROUTINE. As soon as i break it even just one day of not going when i usually do puts me out of sorts.

Luckily for me a gym opened at the end of the road i work on so i go MWF on my lunch breaks and if i have time at the weekend. After 3 weeks of keeping this up it just "fits" into my life NOW. I force myself to go if i feel like i cant be bothered.. "YOU NEVER REGRET A WORKOUT"

OH and take magnesium which has been good for my energy level :-)

Opening the front door is definitely the hardest part of any workout

Hope yours has gone well today

If you're at a big gym there should be lots of classes to try maybe you will stumble across one you love

Hi. Yes it went well I really enjoyed it! I'm going to be aching tomorrow though!

It was based mainly on weight training which I love which helped.

I'm going to get hold of some of the supplements mentioned earlier as I am sick of feeling so lethargic.

@StepAwayFromGoogle

Which brand of ubiquinal do you recommend?

I've had a look on Amazon but there's hundreds of brands/ strengths on there.