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How do I stay motivated to work out if I'm not seein...

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  • 4 years ago
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"How can I keep myself motivated when I don't feel like I'm seeing any results?" - _courtneyhope

Great question Courtney! Here are my top tips on staying motivated with your workouts even if you aren’t seeing any results yet:

1. Stash the scale for awhile.
Usually when someone refers to "results" they are looking for weight loss. But the truth is, you are probably experiencing plenty of results that just aren't showing up on the scale.

I recommend staying away from the scale for awhile, especially when starting a new workout regimen. It's an easy way to get discouraged! Why? Your weight can fluctuate by as much as 10 pounds due to water composition.

Here’s an excerpt from an article I wrote for SHAPE.com:

"Water makes up approximately 65-90 percent of a person's weight, and variation in water content of the human body can move the scale by ten pounds or more from day to day," says Jeffrey A. Dolgan, a clinical exercise physiologist at Canyon Ranch in Miami Beach, Fla. This is one of the main reasons diuretics are so popular—they flush the water out of your system, resulting in only a short term weight "loss"—but they don't help to change your body composition in any way.

Sometimes your workout can actually cause a rise in the number on the scale, but that doesn't mean you've actually gained weight. "A person's scale mass is a combination of muscle, fat, bone, the brain and neural tract, connective tissue, blood, lymph, intestinal gas, urine, and the air that we carry in our lungs. Immediately after a workout routine, the percentage of mass in each of these categories can shift as much as 15 percent." Intense workouts cause variability on the scale due to factors like hydration status, inflammation from muscle damage repair (we call this delayed onset muscle soreness), even the amount of intestinal by-product or urine and blood volume, Dolgan says.

READ THE FULL ARTICLE HERE: http://www.shape.com/weight-loss/weight-loss-strategies/help-why-does-my-workout-cause-weight-gain

2. Find something you really enjoy. Stop making exercise something you "have" to do, but something you "want" to do.
I'm often asked what the best workout is for weight loss, or the best time of day to workout, and in my opinion, it's pretty simple - consistency is the #1 key to getting and maintaining results, so the best workout is the one you'll do, and the best time to do it is when you'll actually get moving.

3. Stay in tune with your body's natural ebb and flow of energy and work with it, not against it.

4. Focus on the bigger picture.
Losing weight on the scale really doesn't mean anything except that you are lighter! Instead, focus on becoming stronger, more fit, more agile, etc. And don't forget to appreciate what you have right now and what your body is already capable of!


Got a question for me? Leave it for me in the comments and I may answer in an upcoming video.

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