3 false excuses for not working out

Practicing any kind of sports activity implies a constant motivation to return to training every week (or every day).

That's why it's sometimes easier to look for an excuse to miss a session than to remember the goals you set when you started your training program.

This is especially true when you have a physical problem such as an injury or simply a temporary loss of form.

Let's analyze three excuses that coaches frequently hear among their clients or athletes and see how to overcome this little weakness...

I don't have the time...

This is one of the most common excuses for not going to the gym. But it's actually the easiest to solve. 

Just as you probably plan other important commitments in your life, (to-do lists in your job, revision list for your school or training, doctor's appointment...), you should do the same with your training program.

Blocking out time in your calendar can help you get more serious about planning to reach your fitness goals.

Below are two ideas to finally make time for exercise even if you have a busy schedule.

Opt for an online program.

Following a remote training program can be a good way to combat the "I'm too busy" excuse, because you can actually work out when and where you want.

When you join an online program, you'll have goals to reach and an à la carte schedule so you can choose how many times a week and for how long you'll need to devote time to your sessions.

Do flash sessions

You don't have to stay in the gym for hours to get results. Short, cardio-oriented sessions that push your heart rate zone into the maximum effort range can help.

The HIIT for example, is an excellent example of a short but effective training style that will give you full satisfaction.

If you're really pressed for time, set a timer for 10 minutes and do an express workout of 10 sets of X number of reps starting each minute. If you choose sets of 5 push-ups, for example, and do them in 15 seconds, you will have 45 seconds of rest before the next set.

Be careful, don't overestimate yourself... and thisthis method is valid for any type of exercise of course.

Not the motivation...

Don't feel like working out? Finding the motivation to get moving depends on the importance you place on the goals you have set for yourself and your willpower, of course.

Motivation is inconsistent

Motivation comes and goes, that's normal. Many factors can influence it such as stress, lack of sleep and not getting the results you want as quickly as you would like. But it is not by taking a week off or stopping training completely that you will regain your motivation.

Learning to accept these obstacles may just help you strengthen your mindset and keep going when you feel like giving up.

Instead, think about varying your sessions and adjusting their intensity according to your energy level, you'll be less likely to let lack of motivation get the better of you.

Don't wait for motivation

Whether you're a beginner or have reached a plateau in your progress, don't wait for the times when you're more motivated to continue training. When you stick to your routine, working out every week will start to become a habit and it will be easier to stay on track, even on days when you feel less motivated.

Remember why you want to train

Think about why you started exercising and remind yourself of your goals, or even set new ones. Tap into what motivates you and what will drive you to work hard.

I don't see any change...

Ah, you don't see results yet and you wish you had the body of the person at the end of the room... It's easy to compare yourself to others, especially when they seem to be born with an athletic physique.

Everyone started at the bottom

If you compare yourself to others, remember that everyone starts out as a beginner. In fact, it is possible that the person you are comparing yourself to right now has faced the same difficulties you are facing.

Instead of thinking about what you "can't do," think of it as something you "can't do yet." Don't let your starting point be an excuse for not starting. Your progress along the way is something that will increase your motivation every day.

Find your community

If you go to the gym, you can join a group to work out together, a kind of tribe that will help you stay motivated all year long. 

Oktofit is also a community. Through the articles, we try to give you useful information and our training programs are there to give you a framework of sessions in which you can be serene on a daily basis. 

Find pleasure in sport

When you find a workout style you like, you're more likely to stick with your workouts and less likely to make lame excuses...

Whether you choose Pilates, CrossFit or any other activity, look for fun first. The pleasure of getting the results you deserve!

No more excuses to train

The next time you catch yourself making excuses to exercise, try some of these tips to help you overcome them. Of course, there may be a number of other reasons why you suffer a fitness setback, but just remember that most can be countered with commitment and discipline to your own health and fitness journey.

Keeping track of how far you've come with pictures of your progress or the weights you've reached since you started are good ways to stay motivated when you find excuses to exercise or negative self-talk starting to take over.

The Fitness Expert for Oktofit: