C'mon, you know this isn't true. But you may feel like it is if you don't really understand what you're doing. "I teach clients why they're doing the exercises, why they need to eat a certain way, so they understand what they're doing," says Cabral. "When you don't know why you're doing something, you'll fall off the wagon at the first sign of a set back."
To help you understand why the heck you're doing all those lunges, ask your trainer (if you have one) what the benefits of each exercise are. Or if you're going at it alone, check out fitness websites and magazines for more information on the benefits of exercise, both in terms of overall health and weight loss. It's a lot easier to trade an Oreo for a run if you fully understand what each does for your body.
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The Excuse: "I'm too tired/hungry to work out"
This one has some genuine validity. After all, "your brain cannot be starving and have an effective workout," says Vokshoor. He adds that "state of mind dictates everything about physical performance." That's why proper nutrition and getting enough sleep is so important. Vokshoor says to think of your brain as having a gas tank; just like your car, it can't run on empty.
So yes, sometimes you may have to skip a workout so you can catch a few extra z's or whip up a healthy meal. But don't use lack of sleep as a consistent excuse. Instead, make it a priority to get a full night's rest so you can perform at your best. And in a circle of life kind of way, keep in mind that exercising during the day can actually help you sleep at night. So even if you don't feel like jogging 10 miles, do a small amount of exercise, get a better night's sleep, and be ready to tackle more tomorrow.
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The Excuse: "My life's depressing/stressful enough, I'm not adding exercise to it"
If you're dealing with a job you hate, a stressful home life, or any major (or even minor) life crises, exercising is probably the last thing you want to do. But really, it should be the first. Exercise boosts endorphins and allows you to handle stress better (both by releasing stress during the actual workout and building up your stamina to deal with life in general). If you can't get out of your slump, here are two tactics to try:
First, re-work your thought process. Instead of saying, "I must work out," say, "I choose to work out." Vokshoor says "choose" statements are healthier for your brain, and those "must" statements keep you from reaching a workout-induced euphoria.
Next, practice gratitude. In a study where one group was told to keep track of things they were grateful for and another group was told to keep track of their hassles, the gratitude group was found to exercise about 90 minutes more per week than the hassle group. It makes sense when you think about it: Mulling over the raise you didn't get or how far away the gym is isn't exactly going to motivate you to get up off the couch.
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The Excuse: "I'm too busy with my kids"
Kids can certainly be exhausting, but there are ways to use them to your workout advantage. Spangler says she reminds her mom clients of a few things: 1. Regular exercise can boost your immune system, which is helpful when you're surrounded by germy kids. 2. Parents can set a great example for their kids by living an active life (most overweight and obese children have parents in the same situation). 3. You can exercise with your kids, which helps keep them active, keeps you in shape, and is a fantastic bonding experience.
So instead of plopping the kids in front of a DVD while you run on the treadmill (or, OK, take a nap), put your iPod on and have a living room dance party or head outside and play. Vokshoor says just seeing nature can be an easy motivator to get moving, and doing activities that made you happy as a kid can help too.
You know her. That annoying friend or co-worker with boundless energy, who's got three kids and a demanding job and still has time for early morning yoga classes and evening runs (and of course she's got the body to show for it, too). What's her workout secret?
It's actually not that complicated. She just knows how to motivate herself to exercise -- and uses a few of these expert tips to make working out less of a chore and more of an activity to actually look forward to.
If the idea of "looking forward to exercise" sounds alien to you, check out what our expert personal trainers and sports psychologists share here. Getting in shape doesn't have to be boring, a time suck, or even painful -- it's all a matter of being in the right frame of mind and keeping yourself motivated.
To help you get off the couch and onto the treadmill, here are 13 excuses that just aren't going to fly anymore. We'll tell you how the super-fit overcome these obstacles, and how you can too. With the right motivation, exercise really can be -- wait for it -- fun. Don't believe us? Read on. We guarantee you'll be packing your gym bag before you know it.
