I’ve had a planet fitness membership for about a month & a half, I was gung ho at first but can’t get motivated to go. I know we generally struggle with things like this but my health is on the line . I am obese 37yo male I don’t eat alot I just don’t move alot. Sometimes it takes me a couple days to prepare myself to do something. I hate that part about me.
Walking in the park. That’s my gym and it’s free.
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I started going 2 weeks ago. I go Sunday nights when it’s the least busy. It gets easier as you start to see progress. Keep it up man
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Half incline threadmill at brisk pace. Do 400 caps burned two times a week and when you stall with fat loss increase to another 400 cal session until you are going 6 times a week. At that point you can double up or do 800-1k calories a day. If diet is on point should be able to lose a significant amount of weight.
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I have bad knees I was thinking more like an elliptical machine.
Diet wise you can cut 20 grams of carbs every time your weight loss stalls.
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Do the military diet and light exercise it works man!
You really don’t even have to exercise
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I’d say to practice each part of going. For a week just go to the front door of the gym without going in. The week after actually go in the door and then to the changing room and then leave. Next week get to getting changed and then walk out. Next week start doing a 5 min walk on the treadmill. Build up the habit slowly and totally within your comfort zones.
If anyone asks what you’re doing just say that you’re shy and need graded exposure to new situations.
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I started about a month ago… its less busy in the afternoon so I go then, plus feel motivated with the music and the few that are around…
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I bought an exercise bike and do 20km 6 days a week. An exercise bike is low impact exercising, but I get out of breath and sweat like a pig doing it. I’ve lost 3 kg without changing diet or giving up beer. I don’t fancy the gym very much, so press ups and exercise biking is all I do.
Even if i don’t lose that much weight i am getting active and fit. Exercise is apparently good for mental health too.
The bike was a good buy, after starting with 10,000 steps a day to build up to it.
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I go to the gym 4 days a week. I’ve done it for years.
Don’t listen to the guys who go on about willpower and discipline. They’re saying that because that’s how they like to think about it. It makes them feel good about themselves. The trick is to build your motivation and keep it high.
Set a goal and stick to it. A good goal would be “work out x minutes on these specific days every week”, not “I want to be fit”. Make it specific and measurable.
Track your progress towards that goal. Preferably physically, so you can always hold yourself accountable for when you do and don’t work out, and see how you’ve progressed and when you’ve been hindered and why.
Plan how to reach your goal. If x makes you ditch the gym one day, how can you prevent it from doing it in the future? Try to see the obstacles before you get to them, and always try to find ways to overcome them.
Make sure you keep your motivation high by making it enjoyable. If you torture yourself for 3 hours a whole month, you’re unlikely to continue. If you start easy and increase it slowly, and you do the things you enjoy the most, your motivation will just increase.
And most importantly: It’s as easy as putting on your shoes and stepping outside. Any amount of exercise is a win. Going to the gym and doing one exercise for 3 minutes is a win, because you tried. Just keep trying and you will get there. If you remember that almost all of the effort is just getting to the gym, and from there it’s a success no matter how badly you do it that day, sticking to your plan is twice as easy.
Also, don’t let failures ruin your motivation. A setback is just a challenge, and challenges are motivating. Everyone fails now and then, even when they’re doing their best.
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