Category Archives: Motivation

How can we turn weight loss motivation into a long-term lifestyle?
Simple… we set goals and form habits by doing small things each day to transform your life one step at a time.

Motivation is what drives you to start something; in the case of weight loss it can be a number of things:

• • The realization you can no longer see your feet!

• • Getting out of breath climbing the stairs.

• • Struggling to get out of a chair.

• • Meeting someone for the first time in years and getting the customary “You’ve filled out!”

This is the ‘turning point’ in your life. You are inspired to lose weight because you have become aware that you're out of shape and it's possibly affecting your health!

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If you’ve ever wanted to achieve something simply because you know you can, then you’ve already experienced intrinsic motivation.

It’s time you found out how to tap into your intrinsic motivation, discovered how you can use it to reach any goal you choose, and why it’s the best form of motivation.

So, take a quick journey with me and discover everything you need to know about intrinsic motivation, as well as a few things you probably don’t need to know!

What Is Intrinsic Motivation?

Intrinsic motivation is not new. Humans have been using it for as long as we’ve existed.

However, the science of motivation is much more recent and the inclusion of neuroscience is even more recent.

But, putting the studies aside, the basic concept of intrinsic motivation can be easily summarized in just one sentence:

In short, you’re motivated to do it because you enjoy it, that’s it!

Examples of intrinsic motivation include:

• Putting extra effort into a project without financial reward, simply for the feeling of accomplishment.
• Taking a new class just because you’re curious about learning something, such as a new language.
• Doing a sport because you know you’ll feel good afterward.
• Undertaking regular exercise in order to beat your own personal best time.

How Is This Different To Extrinsic Motivation?

Extrinsic motivation is the opposite, you’re motivated to do something by an external factor, usually a physical reward.

One of the most common extrinsic motivators is a cash reward, especially in the workplace.

• Working hard on an exam paper just to get a good grade.
• Regular sports practice to improve and win an award.
• Taking on extra at work because you’re getting paid to get the work done.

Unfortunately, research shows that extrinsic motivation is only effective for a specific project.

Developing your intrinsic motivation will allow you to achieve much bigger goals and maintain them in the long term.

It will help you to create a habit that lasts forever.

Other Types Of Motivation

Intrinsic and extrinsic motivation are the most common types of motivation. But, they are not the only methods of motivating yourself to take on something new and different.

Other types of motivation include:

• • Achievement Motivation

This is the desire to achieve a specific goal.

If this goal doesn’t have a reward attached you could describe it as intrinsic motivation.

However, this type of motivation usually contains elements of both extrinsic and intrinsic motivation.

• • Fear Motivation

If you’ve ever felt the need to do something because you’re afraid of what will happen if you don’t, then you’ve experienced fear motivation.

This is generally seen as bad motivation, although you can use your own fears to motivate yourself to improve.

• • Power motivation

If you hunger for power and control over your own life and other people’s lives then you’re experiencing power motivation.

This can be a positive motivation, although, if you take it too far you’re likely to forget moral obligations and conduct in favor of your goal.

• • Social motivation

When society or individuals indicate they will accept you if you conform to pre-conceived standards, you may want to conform.

You’ll then be motivated to change through social motivation.

You can simply call this peer pressure.

• • Expectancy motivation

This is similar to extrinsic motivation in that there is a reward involved.

The difference is that you simply believe the reward will happen if you achieve your goal.

This can be very motivating… unless the expected reward disappears, which could leave you feeling disappointed and lacking in motivation.

The Proof Is In the Results

The simple fact is that if you’re intrinsically motivated you’re more likely to do something repetitively for a long period of time and create a habit.

This is because you get pleasure and satisfaction from simply doing the activity.

There have been numerous studies on the benefits of intrinsic motivation and it appears that this is the best way to motivate yourself and others, as well as increasing your ability to achieve your goals.

There are several reasons why intrinsic motivation is the most powerful type of motivation:

• • Desire

It’s much easier to keep doing something when you actually enjoy doing it.

Intrinsic motivation ensures you can stick to any project because you want to keep doing it and you enjoy it!

• • Improved Learning

When you want to learn something, you are more interested in the subject, you are likely to apply yourself harder, and you will learn more.

This is because you’re doing it for yourself and not for anyone else.

• • Habit Building

Because you enjoy an activity you’ll find it much easier to keep doing the same thing. This will create a habit, which will stay with you long into the future.

Once you’ve developed a habit you’ll simply do something because you always have, without questioning it.

At this stage, motivation is no longer necessary, although the pleasure of intrinsic motivation will always remain.

Discovering Your Intrinsic Motivation

So, we know that intrinsic motivation is important to help you achieve your goals, whether that’s improved fitness, weight loss, or simply visiting the gym every week.

What you now need to do is discover and build on your intrinsic motivation, giving yourself the opportunity to be everything you can be and achieve any goal you set yourself.

It sounds difficult but it doesn’t have to be!

Here are some great ways to discover intrinsic motivation:

• • Create Your Own Rewards

Research shows us that people tend to perform poorly when offered reward-based performance incentives.

That’s why it’s so important that you gain satisfaction from completing the job properly.

However, if you’re new to intrinsic rewards or are faced with something that has to be done but is difficult to get excited about then you need to rethink your reward structure.

By creating short term rewards that are based around your own pleasure you’ll develop an enjoyment of the activity.

• • Be Smart To Improve Confidence

Being smart used to be considered particularly un-cool. Fortunately, attitudes are changing.

It’s now cool to be the smartest guy in the room and that doesn’t mean you need to be a theoretical physicist!

Simply getting a better understanding of any issue will help you to feel motivated.

Knowing that it’s cool to know exactly how something works can help you to feel confident motivating yourself.

• • Think About The Greater Good

If you need to achieve something and you’re not feeling motivated then it’s time to consider the greater good.

If you believe that your efforts will improve things for others it is much easy to be motivated and stay motivated.

For example, losing weight and improving your health will help you to be around when your kids are grown up and your grandkids need you.

That’s an example for the greater good which can help you to feel intrinsically motivated.

• • Use Visualization Techniques

Sometimes all it takes is picturing the results.

For example, Arnie always visualized how muscles working and the body he wanted, it helped him to keep going and achieve his goals.

If you’re struggling with a task then picture yourself having completed it and imagine the feeling that you’ll have.

You’ll be surprised at how much difference this can make to your motivation!

• • Improve Your Self-Belief

Alongside visualizing the goal, you also need to believe in yourself.

Knowing that you are capable of doing something, and that’s anything, means that you can apply yourself to it and commit to the necessary practice.

Believing you can achieve something makes it much easier to get off the couch and do what you need to do.

Of course, you may wonder how you’re going to believe in yourself, it’s much easier to say “I can’t do something” than it is to say “I can do it!”

The trick is to set small goals, every goal you achieve reinforces the idea that you can do something.

Very quickly you’ll have intrinsic motivation and have built a habit. There really is nothing that can stop that!

• • Change The Color Of your Environment

Did you know color can influence your mindset?

It’s not so much a specific color as changing the color of your surroundings.

This naturally stimulates curiosity and helps you want to achieve more.

They say a change is as good as a rest, try changing the color of the room you workout in, or are creative in, you’ll be surprised at how much difference it makes to your intrinsic motivation.

• • Look At Examples Of Others Achievements

Another great way to develop the intrinsic motivation you need is to look at examples of others who have worked towards and achieved a similar goal to yours.

It doesn’t matter what field you are in or what your goal is.

There will be others that have gone before, you can use their example to inspire yourself.

Seeing that they have achieved something and knowing that you can do the same, or better, will inspire and motivate you to do what you need to do every day.

Using Intrinsic Motivation To Reach Your Goals

Understanding intrinsic motivation is great, as well as developing recognition of how you can use it in your daily life.

However, one area where intrinsic motivation can really excel is when you want to lose weight, and, or, build muscle.

Here are some methods that will help you to achieve these goals with intrinsic motivation:

• • Consider The Future

Lose weight, build muscle, and improve your overall health. Maintaining a healthy body weight has been shown to help reduce the risk of age-related disease.

It will also help keep you more mobile and flexible, and less likely to lose your balance. This can help you avoid injuries.

If you want to be around for your children and grandchildren, simply think about the future every morning and then workout. The reward is for you and your family.

• • Check Out Testimonials

Join the Fit Father Project and connect with other men that are working hard to lose weight and build muscle.

You can check out the testimonials on this site, speak to other men, and get the diet and exercise tips you need to achieve your goal.

Most importantly, the knowledge that these men have already lost weight and gained muscle should be enough to allow you to believe that it is possible.

Self-belief and these examples will power up your own intrinsic motivation, it won’t be long before you’re the one inspiring others!

• • Make Yourself a Promise

Promising yourself a reward for achieving a goal is an extrinsic motivator.

But, promising yourself that you’ll feel great and be more able to do the things you love is an intrinsic motivator.

The great thing about this is it doesn’t cost anything and it’s easy to check.

For example, start a journal and record your favorite active pastime, such as walking your dog with the family.

Note next to it how far you can walk without getting worn out.

Keep your journal and look at the difference in 2 weeks. This will motivate you to keep going!

Extra Motivation

Even when you’re busy motivating yourself you can rely on others to give you the extra push and the ideas you need to achieve your goals.

Check outthese guys and feel inspired by what others have achieved.

It will make you want to be the best man that you can be, this is perhaps the greatest intrinsic motivation that you can get.

After all, what better reason is there to do anything other than to be the very best version of yourself.

This is the attitude all successful people have and one that you should emulate.

Your new friend & coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on intrinsic motivation.

The basic principle of weight loss is relatively simple — consume fewer calories than your body needs. But a moving target can be difficult to hit, especially if you run into a wall. Read on to discover how to break a weight loss plateau and get back on track to accomplishing your fitness goals.

How a Weight Loss Plateau Happens

As you start to lose weight, you will inevitably lose body fat and muscle.

In fact, research suggests that those who simply reduce their food intake are more likely to burn muscle cells.

Your body burns fat in the digestive system to provide energy.

Once this energy is gone, the body will use the glycogen reserves stored in your liver.

When those reserves are depleted, your body will start to burn the proteins in your muscles.

In effect, your food reduction has made your body question where the next meal is coming from, effectively placing it into starvation mode.

Your body will try to hang onto fat as a long term energy source and use the protein in your muscle cells as energy now.

This is why it’s so important to choose the right foods to eat.

Check out this free 1-day meal plan for inspiration in creating your meal plan.

If you have hit a weight loss plateau, there's a good chance your maintenance calories have changed.

To lose more weight, you’ll need to reduce your caloric intake even more.

But, there is an issue with this. Reducing your calories will burn more fat, but you'll also burn through muscle too.

Instead, take a look at these tips for how to break a weight loss plateau.

With a little effort, you can lose more weight and improve your health.

How to Break a Weight Loss Plateau

Enough talk! Let’s get you past your weight loss plateau and moving forward to become the man you want to be.

Check Your Maintenance Calories

The average man needs 2500 calories per day. You can check out your exact maintenance calories needs here.

You’ve probably already worked out what your calorie intake was and reduced it. That’s probably how you started to lose weight in the first place.

Do you realize that your body is incredibly adaptable?

After 30-60 days of eating fewer calories, your body will have adjusted and capable of surviving on fewer calories.

That means you need to review your maintenance calories every month and adjust your consumption accordingly.

Don’t forget, if you cut your calories too much, you’ll actually slow your metabolism and prevent your body from losing weight.

Fiber Up

Fiber is nutritious and filling. It will help you to feel full and avoid the temptation that can derail any weight loss attempt.

In fact, research shows that increasing your fiber consumption can help you move past a weight loss plateau.

Try oatmeal, apples, berries, seeds, and beans.

As a bonus, increasing your fiber content can lower blood pressure and increase your insulin sensitivity.

All you have to do is swap your daily cookie for a few berries.

Drink Green Tea & Coffee

If you love coffee or even need it to get you going in the morning, then it’s time to consider switching to green tea.

Some studies have shown there is a link between more than 5 cups of coffee a day and an increase in fat storage, particularly around your belly.

In contrast, drinking green tea daily and exercising for at least 3 times a week shows an improvement in weight loss, compared to non-tea-drinking people.

Green tea is thermogenic, which increases your core body temperature, forcing your body to burn calories and cooling it back down.

It is also full of catechins which are effective at boosting your metabolism and improving your liver’s fat-burning ability.

It’s worth a try!

Eat Healthier Snacks

Boosting nutrient intake is a great way to break through a weight loss plateau.

Snacking is a great way to sneak in additional nutrients and protein.

Consuming protein before your workout will help to ensure your muscles have enough energy without burning the protein in their own cells.

One of the more enjoyable ways to supplement is to eat a handful of almonds.

Almonds are rich in amino acid L-arginine, which has been shown to boost fat and carb-burning during workouts. Almonds are also packed with fiber, minerals, and vitamins.

There are tons of delicious and nutritious snacks to try. Just remember to keep your portions under control.

Stay Properly Hydrated

You know experts recommend drinking 2 liters of water a day.

But did you know that when you feel hungry, you may simply be thirsty?

Try sipping some water and see if you’re still hungry in 30 minutes.

You should also drink 1-2 cups of water before eating a meal. This will reduce the amount of food that you eat and help with your weight loss.

In addition, water flushes toxins out of your body and is essential for the proper function of all the cells in your body.

That makes it a pretty important part of your daily routine!

Consume More Protein

Protein is an essential part of the weight loss process.

It speeds up your metabolism and suppresses your appetite hormone, ghrelin.

Try Greek yogurt or whey protein to make sure you're getting at least 20 grams of protein with every meal.

Our new Superfuel is a hassle-free approach to protein supplementation.

Our powder contains only the highest quality ingredients, all chosen specifically for their performance-enhancing capabilities. 

You’ll be surprised at how delicious and helpful it can be to use a protein shake as a way to break through plateaus.

Implement Weight Training for Muscle Growth

Weight training or resistance training is something that many people associate with bodybuilding.

You may want better tone across your body, but you’re probably not after the body of a professional weightlifter.

However, what you may not realize is that your body begins to produce less testosterone from the age of 30 onward. Low levels of testosterone can deplete your muscle mass over time causing all sorts of trouble.

But weight training can also help you overcome these obstacles.

You’ll need to focus on repeating each weight training exercise 10-12 times for 3 sets. Choose a weight that allows you to complete all of the sets, but heavy enough so that you've worked to exhaustion.

This will encourage muscle growth and muscle cells to burn more calories than fat when resting.

In short, you’ll be increasing the calorie needs of your body without increasing your calorie intake.

The result is a widening of the gap between maintenance calories and intake, resulting in weight loss, hurtling you past the plateau and onto the home run!

Try Intermittent Fasting

Calories are the key, eat less than your maintenance amount and you’re going to lose weight.

All the tips in this guide focus on increasing your calorific burn or decreasing your intake.

This one is no different.

Intermittent fasting simply means two days a week when your calorie intake is 500 or less.

In short, you don’t eat or eat very little for those two days.

This won’t just help you to understand how to break a weight loss plateau.

People who practice intermittent fasting generally experience an improvement in mental clarity and memory. That has to be a good thing!

Add in Variety

Sometimes a weight loss plateau is simply the result of your body adapting and boredom.

If you do the same run every day for 6 months, your body is going to know exactly what is coming and be prepared for it. It will incorporate this activity into your normal activities without needing to tap into your fat stores.

In short, you won’t lose any weight.

If you’re not sure which aspects to change, try this free 24-minute workout if you're looking for something challenging.

By mixing it up and doing plenty of activities, your body will never know what is going to happen next.

This will prevent your body from learning your routines and adapting. You’ll break the weight loss plateau and have some fun in the process!

If you haven’t already tried interval training, then now is definitely the time to do so. This high intensity, short exercise can be fitted in at any time but is surprisingly effective.

It will also increase your calorie burn!

Enlist a Friend

Be inspired to keep exercising and try different activities enlisting the help of a friend.

Starting a weight loss journey together can be useful, but you’ll often find that it’s when you reach your weight loss plateau, that you really need some extra help.

A fit friend will push you to work out harder, and you’ll feel and see the benefits.

Plus, research suggests that people who are friends with health-conscious people are more likely to keep the weight off.

Dedicate More Time for Sleep

With a busy lifestyle, it can be easy to neglect your sleep.

However, research suggests you should get between 6-8 hours of quality sleep a night. This will help to keep age-related diseases at bay!

But sleep is also when your body balances hormones. During sleep, the amount of leptin is increased, and the amount of ghrelin decreases.

Having a good balance of hormones helps you feel full and avoid temptation the following day.

Sleep is also beneficial for muscle repair, stress reduction, and healthy brain function. There really is no excuse to skip on sleep.

Get Some Rest

Resting isn’t the same as sleeping. You must remember that your muscles take time to recover from being worked.

You should always allow 24-48 hours of recovery time between exercising the same muscle groups.

If you don’t, you’re more likely to experience muscle damage, preventing you from exercising and losing weight.

A day or two of rest may help to put you back on track mentally, allowing you to feel ready to tackle anything, including getting past the weight loss plateau.

Be Inspired to Be the Man You Can Be!

It can be frustrating when the scales have stopped moving, but this doesn’t need to be the end of your weight loss journey. Revisiting your daily meal plan can help.

The real secret to how to break a weight loss plateau is variety.

By adjusting your schedule, your body will help you to lose more weight, and you’ll see the scales heading in the right direction.

Weight loss doesn’t necessarily equate to improved health all by itself. You need to build muscle mass to increase your core strength and boost stability as you age.

Building muscle with a proper exercise plan can mean that your weight loss stagnates, but your measurements continue to change.

For this reason, it’s important to measure your waist, thighs, chest, and stomach. You may see these reducing without the scales changing.

Would you like to know the secret to how to break a weight loss plateau? Get the right mindset.

If you believe that you can move past the plateau, you can implement some or all of these methods and experience the success you want and deserve.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to break a weight loss plateau.

You’re not the first person to wonder why it's so hard to lose weight.

The truth is many people struggle with weight loss.

Sometimes what you really need is a change of approach, a little enlightenment, or just the inspiration of others.

The problem is that weight loss is supposed to be easy.

Take one look at the number of commercials that are selling a certain piece of equipment, a magic pill, or a new and improved diet.

Of course, in the real world, it doesn’t work this way. It takes time to gain weight and time to lose it.

Yes, the concept is simple. Eat fewer calories than your body needs, and you’ll lose the weight. But, as you and I both know, it’s never as simple as that.

The good news is that it is possible. Just check out these men who’ve found success with the Fit Father project:

Daniel Olarnick weighed 262.5 pounds in December 2018. By June 2019 he was down to 228 pounds. That's a 34.5-pound drop! His waistline has also dropped from 44 inches to 40 inches.

He’s now a Fit father Project member for life and is dedicated to continuing his weight loss journey.

Brian is, perhaps, one of the greatest inspirations and success stories of the Fit Father Project.

Check out his blog, and you’ll be inspired as he reveals how often he asks why it is so hard to lose weight, and how his perseverance is paying off.

If these guys can ask why is it so hard to lose weight and yet they’ve still succeeded, then so can you. Start by reading the following answers and believe in yourself. You really can do anything.

The Problem With the Body's Ability to Adapt

The human body is actually an impressive piece of machinery. There are hundreds of complex chemical reactions that happen inside your body on a daily basis.

But, it's more impressive than that. Your body is great at adapting to the situation in hand, no matter how complex it is.

In fact, adaption is part of the reason you gain weight and then struggle to lose it.

You’ve probably heard of insulin and related it to diabetes.

However, it’s doing more than just control sugar levels in your body.

When you consume sugar and carbs, your body produces insulin. This converts the carbs into energy, and any excess is converted into fat and stored. Hence, eating more calories than you need leads to weight gain.

As your body becomes accustomed to the cycle of storing fat, it adapts even more.

Your muscles become less capable of burning excess calories, effectively becoming insulin resistant.

This encourages fat storage. The blood sugar has to be converted into something to keep it in the right range.

You’ll still get hungry and eat more, increasing the resistance and filling your fat cells up even more.

When you’re ready to start dieting your body will still deal with blood sugar in the same way, your muscles won’t get enough extra energy to justify huge leaps in activity levels, and your body will still be busy converting blood sugar to fat.

That’s why building a habit is so important. It takes time for your body to adapt back and convert the blood sugar into energy for your muscles to burn.

With the right approach, you won’t just lose weight; you’ll be able to keep it off for good.

All you need to do is ask the right questions.

Are You Eating Healthily?

Processed foods are high in sugars and other chemicals. These will encourage you to consume too many calories.

The best way to actually start losing weight is to change your eating habits.

Drop the processed foods, focus on simple meals, try the perfect plate approach, and shrink your plate to reduce portion sizes.

You can even prepare your food in advance. Check out this free 1-day meal plan for inspiration.

Are You Eating Too Often?

It’s easy to get into a habit of having breakfast, a mid-morning snack, some lunch, a mid-afternoon snack, an evening meal, and perhaps even another snack with the television.

You may have started a food journal and decided this is an acceptable level of food and calories.

However, if you adjust your eating habits or simply change them occasionally, you may find that it can make a huge difference to your weight loss achievements.

For example, try intermittent fasting two days, (non-consecutive), a week.

On these days, you’ll only eat 500 calories, which will reduce your calorific intake and boost your weight loss.

But, it will also break your habits, which will help to keep your body guessing and prevent it from adapting to your current eating habits.

In addition, research has shown that intermittent fasting can help your body enter a state of ketosis. During this state, your body will burn fat for energy instead of glucose.

That’s going to have a direct effect on your weight loss goals.

How Intense are Your Workouts?

If you haven’t exercised in a long time, then any form of exercise is going to help you burn more calories and lose weight.

It doesn’t matter if you’re walking the dog or just climbing the stairs ten times a day.

However, once you’re fitness level starts to improve, you need to focus on short bursts of high-intensity training.

HIIT is a great place to start.

Intense exercises appear to burn more calories in a short space of time and encourage greater calorific burn after the exercise.

Research also suggests that you’ll feel less hungry after completing an intense exercise.

But, intense exercise does place your cardiovascular system under greater stress and is likely to increase the risk of injury.

Therefore, it is a good idea to intersperse this with some exercises to build muscle, such as this free muscle-building plan.

There are two benefits to adding muscle-building exercises into your weekly routine:

1. Increases Variety

Doing the same exercise every day is quickly going to become tedious, which will make it harder to keep doing it and reduce the effectiveness of it.

By adding muscle building exercises, you can keep the variety which will help you to stay motivated.

2. Muscle Burns More Calories

Building muscle is also a good idea because muscle burns more calories than fat when at rest. This means that building muscle will help you to lose weight, even when you’re not exercising.

The fact that better-toned muscles will help to boost your confidence and improve your overall health is simply a nice extra!

Have You Got the Right Attitude?

According to science, you need to eat fewer calories than your body needs. This will help you to lose weight.

While this is true, you also need to make sure you have the right attitude.

Adopt the wrong diet, and it can seem like an uphill struggle, which makes it very tempting to break the diet. Of course, once you’ve broken it once you’re likely to do it again.

The point is a short term goal, such as looking good for a reunion. But if you don’t commit to a longer-term goal or believe that you can achieve more, then you’re going to struggle and end up asking why is it so hard to lose weight?

The trick is to find more reasons to be healthy. It might be to run with your children, to be healthy enough to skydive when you’re 80, or perhaps simply to be around to embarrass your kids in 40 years or more.

Once you have your reasons, you simply need to record every success you have, no matter how small.

This will inspire you to keep going and actually enjoy your new lifestyle.

Don’t forget, you don’t need a diet; you need a healthier lifestyle.

Sustainability will ensure that you continue to lose weight and feel great.

How Healthy is Your Daily Routine?

Have you ever considered your current routine?

What time do you sit down and collapse in front of the television?

Do you often grab lunch on the go because you haven’t had time to prepare it?

Record your activities for a week, and you’ll quickly see which patterns are unhealthy and need to be changed.

You can then focus on reallocating your free time to make it more productive and less about sitting around.

You’ll be surprised at how little you really need to watch TV!

Routines and habits are things that we do without thinking or asking why we do these things. 

Start slow, such as dropping your television time by 30 minutes and taking a walk instead.

You’ll be surprised by how much difference this can make and how quickly you can develop healthier routines.

Can You Recruit a Friend?

Losing weight by yourself can be difficult, especially if everyone around you is enjoying treats and you’re not.

In fact, trying to eat better when your partner isn’t can place a real strain on your relationship.

This is why it is essential that you consider your options first.

You can then devise a plan to deal with your partner’s eating habits.

It is also a good idea to enlist the support of a good friend.

If you’re both trying to lose weight together, you can help motivate each other, and even create a little competition.

This will make it easier and more interesting to reach your goals.

Do You Have the Right Goals?

Reaching a goal is an essential part of your weight loss journey. Each goal post will encourage you to lose more weight.

For this reason, you need to set short term goals that are achievable.

Of course, long term goals can then be achieved naturally simply by achieving your short term goals.

Don’t forget, weight loss is different for everyone and your goals may not be the same as your best friend or someone else trying to lose weight.

Set the goals that suit you, and you’ll be inspired as you reach each one.

But don’t reward yourself with a sweet treat as this may undo your hard work!

Ask Yourself Why It's Hard to Lose Weight

There will always be days when you haven’t made the progress you hoped to, or the scales are not moving. These are the days when you’ll ask yourself again, why is it so hard to lose weight.

But, if you’re prepared for these days, you can simply take another look at your achievements.

Re-visit the free 1-day meal plan, chat to a friend, and be inspired by the testimonials on the Fit Father Project.

It only takes a small amount of inspiration to revitalize your intentions.

You can get those scales starting to head in the right direction again.

But, don’t forget, it’s not just the scales you need to monitor. You can get healthier without losing weight if you’re also building muscle.

Measure your waist, thighs, arms, and chest. They will help you to see just how successful your new healthier lifestyle really is.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on why it's so hard to lose weight.

If you're looking for reasons to lose weight, there's a good chance you're ready to start a weight loss journey.

The most obvious reason to lose weight is to feel better; mentally, physically, and spiritually.

Losing as little as 5 lbs can make a huge difference in your day to day activities, but losing 20 lbs or more is like winning the lottery.

If you're ready to change your life, download our free one-day meal plan to get started.  It's important to make commitments while you're motivated.

This list of reasons to lose weight is just a starting point. I'm sure you'll have plenty of reasons of your own to add. Without further ado, here are ten reasons to lose weight.

Reasons to Lose Weight
#10 You'll Sleep Better

The average man needs between 6-8 hours sleep every night.

This is the amount of time it takes for your body to balance your hormones and repair cell damage that has happened during the day.

Unfortunately going to bed late is not the only reason your weight may suffer.

Fatty and sugary foods have been linked with poor sleep quality.

Unfortunately, overweight men tend to have poor diets which encourage the consumption of foods with lots of instant energy.

These are the very foods that make you gain weight, hindering your sleep further.

The fact that inadequate sleep is linked with an increased risk of diabetes, depression, and even cardiovascular disease should make you feel motivated to lose weight.

Reasons to Lose Weight
#9 Reduced Joint Pain

Joint wear and tear are inevitable for anyone, but your knees can really suffer when you’re overweight.

If you’re already feeling pain in your joints, then this may be one of the best reasons to lose weight.

It shouldn't be surprising; your knees bend every time you walk, run, or make almost any other movement.

The strain on this joint is magnified by weight, the heavier you are, the more stress and more pain you’ll feel in your joints.

It’s also important to consider inflammation, which tends to be worse in overweight people.  Inflammation and joint pain are not a good combination.

Check out this study that shows just 1 pound of weight loss will reduce the pressure on your knees by 4 times as much. Imagine the pressure reduction if you lose 20, 30, or even 40 pounds!

Reasons to Lose Weight
#8 Career Improvements

Despite advancements in equality and the workplace, there remains a negative cloud over overweight or obese people.

Of course, you shouldn't be judged on how you look, but research suggests that this is a very common issue.

If you lose weight, you’ll suddenly find that you’re being noticed more in a positive way by your boss.

This makes it more likely that you’ll get a promotion, or even get that dream job you wanted elsewhere.

In short, losing weight and getting into the normal BMI range will help you and your talents to get seen.

Reasons to Lose Weight
#7 You’ll Be Less Stressed

Stress is a killer.

You’re probably already aware that consistently high-stress levels are linked with cardiovascular issues, an increased risk of strokes, and boost the likelihood of you contracting some cancers.

But, what you may not realize is that it also affects your view of the world. Stress can lead to mood swings or depression.

Stress is something that everyone has to deal with. We live in a world that demands instant gratification, and it can be hard to keep giving this.

As well as negatively impacting your health, stress can also contribute to weight gain.

It’s normal to crave sugary food when you’re stressed, making it harder to resist temptation. Of course, sugary foods are not going to help your waistline.

Additional foods can increase your blood sugar levels, eventually leading to insulin sensitivity and diabetes.

Even that is not all!

When you’re stressed, your body releases the hormone cortisol, which prepares your body to fight or flight.

Unfortunately, when this hormone is being produced, many of your other hormones are not.

Reducing stress will allow your body to balance hormones including those that control hunger and appetite.

The link between weight loss and stress is simple.

When you start losing the pounds, you’ll sleep better, reducing your stress levels.

In addition, you’ll start to eat healthier, avoiding processed foods which will help your weight loss and overall health.

Lose weight, feel less stressed and feel ready to take on the world!

Reasons to Lose Weight
#6 Improved Libido

As men age, their levels of testosterone naturally start to decrease.

This has been linked many times with a reduced sex drive and a reduction in muscle mass.

However, reduced testosterone levels have also been shown to increase the occurrence of chronic diseases.

Testosterone Levels

Of course, men will experience lower testosterone levels even if they are in the normal BMI range.

As this study shows, being overweight will actually increase the loss of testosterone, and you may have a reduced level of testosterone that is usually associated with men 10 years older than you!

Regaining your libido is a great reason to lose weight, the fact that you’ll also feel more capable in the bedroom will make you feel younger and more virile.

That’s a great incentive!

In fact, if you’re looking to impress that special someone, or even looking for a new special someone, this may be one of the best reasons to lose weight than you’ve never heard of.

Arousal

As already mentioned, losing weight lowers your stress levels, which will boost the production of arousal hormones.

There is no doubt that losing weight will also make you feel better about taking your clothes off, and that will boost your libido by itself!

Improved Performance

Check out this study if you want confirmation that obese people find intercourse more dissatisfying.

You only have to lose 10% of your bodyweight to notice a huge difference in your performance levels and satisfaction.

That’s important if you want to impress that special someone!

Reasons to Lose Weight
#5 Memory Improvements

Do you remember when…?

If you find that you’re struggling to remember things it doesn’t have to be age-related or a sign that you’re starting to get Alzheimer’s.

Research shows that when you carry extra weight, your brain activity actually slows, reducing your ability to remember things.

This finding also suggests that fructose, one of the main ingredients in most artificially sweetened foods, makes it more difficult for your brain to create new pathways.

The creation of pathways is essential to recording new experiences.

In short, ditch the processed foods laden with sugar and experience better memory and lose the weight, that’s a pretty good incentive to lose weight.

Reasons to Lose Weight
#4 Confidence Boost

This is a pretty obvious reason but still a powerful motivator. Losing weight is going to make you feel great, even if you haven’t yet reached your goal.

Not only will you be taken more seriously by others, but you’ll also feel more confident in your own abilities, allowing you to say and do things that you wouldn't have done when you were overweight.

Much of this doesn’t actually stem from weighing less. It is a result of achieving weight loss and knowing that you are capable of reaching goals as well as taking control of your life.

It may seem like you’re overweight because you’re lazy. In fact, being overweight has made you lazy because it is hard to exercise or even move around comfortably when you’re overweight.

Just losing a few pounds can change the way you see yourself, allowing your confidence to grow and you to achieve things that previously seemed impossible.

This isn’t just talk; research actually backs it up.

Reasons to Lose Weight
#3 Brain Power Increase

Studying is hard work but necessary if you want to learn and improve your knowledge/boost your brain power.

But, what you may not have realized is that you can boost your brain power simply by losing weight!

Research also shows that gaining the pounds results in decreased brain activity, and scientists are now discovering that the reverse is also true.

Not only will your intelligence level go up, but your brain will actually not need to work as hard.

That has to be good for your long-term health.

Reasons to Lose Weight
#2 Lower Risk of Cancer

Health scares are one of the most common motivators for starting to lose weight. After all, many chronic and age-related diseases are more likely if you are overweight.

You may wonder why.

Being overweight causes inflammation in your body. This inflammation causes DNA damage, which increases your likelihood of contracting an array of diseases, specifically cancer.

The good news is that you can decrease inflammation simply by reducing your body weight, a reduction of just 5% can make a difference to the inflammation in your body and your risk of cancer.

Reasons to Lose Weight
#1 Increased Life Expectancy

The greatest all of the reasons to lose weight is to increase your life expectancy.

The thought of living longer is appealing to most people. In fact, billions are spent every year trying to achieve longer lives.

However, you don’t need to spend a fortune.

All you need to do is start losing weight. It won’t just help you to live longer; it will help you to live healthier.

In short, your quality of life as you age will be much better.

Research suggests that for every kilogram of weight loss, you can expect to see an increase in life expectancy of 2 months!

Better Health

Losing weight means you’re starting to think about what you’re putting into your body.

This encourages you to eat better.

Healthier eating helps you to lose pounds while improving your overall health.

The simple rule is to avoid processed foods and concentrate on whole foods that will make you healthier and help you lose weight.

Less Stress

The fact that your weight loss will help you to feel less stressed, as discussed earlier, means that your stress levels will be lower and the likelihood of you getting chronic or age-related disease is reduced.

Less stress is good for you in so many ways!

The Extra Motivation You Need

If you’re still not sure you’ve found the right reasons to lose weight and need a little extra motivation, then consider this.

The Fit Father Project has helped thousands of men to achieve their weight loss goal.

These men are all here to help inspire and motivate you.

Join the FF30X today, and you’ll get all the support and advice you need to become half the man you are in a good way.

If you have any doubts that you can do this, take a peek at the free 1-day meal plan and free workout first. They will show you that weight loss isn’t impossible; you just need support and the right reasons to lose weight.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info and reasons to lose weight.

If you’re getting tired of being fat, then you have come to the right place.

It’s a legitimate concern, as we all live fast-paced lives. Grabbing food on the go and struggling to find time to exercise is often accepted as the norm.

But, what happens when you’re ready to admit that you’re tired of being fat?

That’s actually a great place to be, and it’s the first step to losing weight and becoming a healthier, fitter man.

In many ways, being fat is like being an alcoholic. Acknowledging the issue will allow you to start taking the next step.

Losing weight isn’t as hard as you may think!

So, say it again, and say it loud enough for everyone to hear, ‘I’m tired of being fat!’

Tired Of Being Fat? Discover the Process of Weight Loss

You’re about to discover why the Fit Father Project is going to be your best friend and guide through your weight loss journey.

But first, it’s a good idea to have a basic understanding of the weight loss process.

Step 1 – Acknowledge the Issue

Congratulations!

You’ve already admitted you’re tired of being fat and you’re ready to change.

That means you’re ready for step two.

Step 2 – Restrict Calories

The only way to lose weight is if you consume fewer calories than your body needs, effectively creating a negative energy balance.

The average man will need between 1800 and 2200 calories per day. You can verify the amount you need with this calorie maintenance calculator.

Eating fewer calories will result in weight loss.

Step 3 – Build a Sustainable Plan

It’s common, especially if you’re fat, to lose weight fairly quickly at the beginning of a new diet.

However, after a short time, it can be difficult to maintain a restrictive diet.

This is when people generally start to drop off the wagon and often start regaining the weight they’ve lost.

You’ll often hear this referred to as the plateau and a change of approach is necessary to get past it successfully.

In fact, it’s the start of a cycle for many people, but it doesn’t have to be.

Instead of adopting a restrictive diet and doing an exercise you don’t enjoy, try using the Fit Father approach and discover the joy of eating and exercising while losing weight!

Top Tip: You need to burn an extra 3500 calories per week to lose 1 pound of weight.

Check out this 1-day meal plan as an example of what is possible.

Success Stories to Inspire You

You’re not alone. Join the FF30X program today and gain access to a vast array of resources, as well as speak to others who have already admitted they are tired of being fat and done something about it.

Just read our testimonials to get inspired if you’re tired of being fat!

That’s just a few of the examples, check out this page to see more of the men who’ve been inspired by the Fit Father Project.

Tactics & Strategies for Those Who are Tied of Being Fat

Starting a new weight loss program can seem baffling, but it doesn’t need to be.

There are several tactics, strategies, and methods to help you to achieve your goals. Check off as many of these as you can.

Change Slowly

You shouldn’t just try to lose weight.  You should also be looking to create a healthier lifestyle. This means overhauling your eating habits, exercise habits, and even your attitude to life.

Doing this slowly is essential to ensure the changes are acceptable in the long term.

Keep it Fun

Eating healthily and losing weight doesn’t need to be depressing. You simply need to make sure that every activity you undertake is fun. If you enjoy the experience, you’re much more likely to repeat it.

Get the Right Mindset

The most important part of losing weight is acknowledging that you’re tired of being fat and believing that you can change.

Visualize yourself as a slimmer, more muscular man.

It will help you to adopt the right mindset and stay focused and committed.

Change Your Eating Habits

You know that what you eat is going to play an important part in your weight loss journey.

It’s a good idea to take a look at this free 1-day meal plan; it will help you to get started on your new, healthier lifestyle.

But, there is more to it than that! Sticking to what feels like a restrictive diet is difficult. Instead, focus on eating the right balance of foods.

It’s easier than you think to maintain a balance of carbs, protein, and vegetables; all you have to do is adopt the perfect plate approach.

Combine this with using a smaller plate, and you’ll find that food remains variable, enjoyable, and fulfilling, all while losing weight!

It is also worth looking at preparing meals in advance.

This can help to ensure you always have a healthy snack available when you need it and prevent the temptation of fast food alternatives.

Use Intermittent Fasting

Intermittent fasting means avoiding food or minimizing your calorie intake to just 500 per day.

It’s usually done for 2 days a week, just not consecutively.

The obvious benefit is that it will restrict your calorific intake, helping you to lose weight.

However, intermittent fasting also helps your body to switch into a state of ketosis.

During this state, your body will consume fat stored instead of converting carbs consumed into glucose.

That will have a direct effect on your fat stores!

Meditate

Meditation is an extremely good way of lowering your stress.

With your stress levels in the right place, your body will be able to balance your hormone levels; this generally happens when you sleep.

If hormones aren’t balanced, then you’ll feel hungrier during the day and be more likely to overeat!

Check out this article for the above benefits of meditating and how to get started; it will help your weight loss journey.

Exercise More

One of the most difficult things when losing weight is to start exercising.

If you’ve been inactive for a while, even the thought of exercising can be enough to make you sweat!

The good news is that you can exercise one small step at a time.

The critical factor is creating 30 minutes in your daily schedule. This will create a habit and any exercise will help, even if it’s just walking the dog.

Don’t forget, fun is the secret to sustainability.

Try HIIT

HIIT, or High-Intensity Interval Training, is one of the most effective ways of losing weight.

It’s also easy to fit into a short gap in your day, making it harder to say you don’t have the time to do it!

HIIT has been shown to burn a large number of calories in a short space of time. It also increases your metabolic rate for a long period after you’ve finished exercising.

That’s going to help you burn fat.

In addition, HIIT is known to be good for your heart and blood pressure. It can even reduce your blood sugar levels, which will help to reduce the risk of diabetes.

Check out this guide to the best HIIT workouts.

Start Strength Training

I know you want to lose weight and strength training is going to help you build muscle, which will increase the number on the scales.

However, muscle burns more calories than fat. Increasing your muscle mass will help to increase your maintenance calories and improve the effects of a calorie restrictive eating plan.

Muscle will also help you to undertake more activities and reduce the likelihood of fall-related injuries.

Check out these strength training exercises:

• Dumbbell Rows
• Dumbbell Curls
• Weighted Lunges
• Push-Ups
• Burpees
• Planks
• Deadlift
• Standing Calf Raises

Not all of these require dumbbells. In fact, many of them can be done with a weight you’ve found at home or even just your bodyweight.

The point is to keep doing something regularly, and you’ll soon see the results you want.

Get Enough Sleep

Almost everyone likes to sleep!

The great thing is that getting enough sleep actually plays an important role in maintaining your health and even losing weight.

Check out our sleep guide here to find out more.

Hit the Gym

No one wants to be the weakest man in the gym, and that can make it a daunting prospect to hit the gym.

However, you need to remember that it’s better to lift light and properly than to lift heavy badly.

With the right form, you’ll quickly be lifting more.

Check out these tips to get you back in the gym.

Fat Loss Starts Today

You have everything you need to get from tired of being fat to becoming the man you want to be.

Join the FF30X today and be inspired by those who have already lost the weight.

Read the articles, and they’ll help you to understand what exercises are helpful, how you should change your eating habits, and what else you can do to lose weight.

Then, it’ll be your turn to help inspire others.

If you can do it, so can they!

Or perhaps that should say if they can do it, so can you!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info and motivation for those who are tired of being fat.

Finishing any run or a session in the gym makes you feel great. There is nothing quite like the post-workout glow. However, thinking about this glow isn't always enough. Sometimes you have to dig deep to find even a little workout motivation.

The real secret to long term working out is actually to build a habit. When something is a habit, you simply do it without even thinking why or whether you should be.

Research suggests that it can take approximately 66 days to build a habit. That means workout motivation is essential for 66 days.

Finding workout motivation can seem difficult at times, but it doesn’t have to be. Check out these simple steps and start your journey to a new, fitter, stronger, and more motivated version of yourself.

Ways to Inspire Workout Motivation

The secret to successful workout motivation is to commit to making a change.

Maybe you can’t make all the following changes in one day. But, you can progressively add them into your daily routines and discover a whole new level of motivation.

The best part is that this isn't just workout motivation; it can improve all areas of your life!

Create a Schedule

This is often referred to as chaining. In short, you allocate a time to work out and link this time to something else.

For example, schedule your gym visit for 30 minutes straight after you finish work. Finishing work is something you do every day, and if the next thing is 30 minutes in the gym, you won’t think about why you’re working out or whether you should be.

It’s simply something you do.

Chaining or creating a schedule is the best way to make working out a habit. Once you’ve got the habit established, workout motivation isn't something you need to worry about!

Download an App

Today there is an app for almost everything, and if there isn’t an app already, there soon will be. This is a good thing! You can use these apps to help you build workout motivation.

Depending on what your goal is, you may find the following apps useful:

• Couch To 5K

This app is designed to guide you through the steps needed as a new runner allowing you to be ready to run 5k in just 9 weeks!

It doesn’t just give you the routines to follow. It also gives great motivational tips.

• Gain Fitness

This app works like a personal trainer but at a much cheaper rate! You simply decide your fitness goals and choose which routines you prefer.

The app will then select from over 1,300 exercises and provide you with images and step-by-step instructions ensuring you reach the goal.

• JeFit

This app also has more than 1,300 exercises, but they are categorized by muscle groups.

There are two options with JetFit: allow the app to create your workout program or select your own exercises based on the muscle groups you want to work.

Apps are incredibly motivational as they are constantly at your fingertips, reminding you and coaxing you to give them a go.

Join a Weight Loss Program

Let’s face it. Most men are looking for workout motivation because they realize they’ve put on a little weight.

Shifting the weight is a priority. Toning muscles and building a better body is a side effect and something that can be worked on more in the future.

But effective weight loss means adjusting your eating habits, sleeping habits, exercising, and getting the right mindset.

To do this effectively, you may need a little help, and a weight loss program is the perfect solution.

But don’t just join any program. Join the FF30X and benefit from the program that has helped thousands of men lose weight and build the body of their dreams. We give you the tools needed to dig deep and find the motivation to be able to push through the hard times and conquer your weaknesses.

Participate in an Online Community

As well as getting the support and advice you need by joining the FF30X program, you can share your progress and get tips from other members of the Fit Father family.

But, it is also worth boosting your workout motivation by joining online forums, such as Reddit or Facebook. On these forums, you’ll be able to discuss your progress and motivate others.

By having to post progress updates, you’ll be accountable to others. No one wants to post a week of doing and achieving nothing. The thought of having to account for your actions is a great motivator.

Here are a couple of forums to help you get started:

• /r/weightroom
• /r/naturalbodybuilding
• /r/GetMotivated!
• https://www.facebook.com/pages/category/Sports-Team/Workout-Motivation-178426355698546/
• https://www.facebook.com/fitfatherproject/

Improve Your Shopping Skills

The next step you need to take is to improve your eating habits. This will ensure you have the nutrients you need for a healthy body. Eating right can help you to lose weight and inspire you to exercise more.

In short, starting to lose weight is a great way to gain workout motivation. Try going shopping for the following items, and you’ll see an improvement in your motivation to work out:

Groceries

You need to start eating whole grains, eggs, lean meat, salmon, leafy greens, beans & legumes, tuna, and even Greek yogurt.

The array of options can seem confusing, but there are two simple rules you can follow when preparing your shopping list:

1. Avoid Processed Foods

Processed foods generally have a high volume of sugar, salt, and other chemicals. None of these are going to help your workout motivation.

Wherever possible, skip the processed foods and make your own delicious meals.

2. Choose Perfect Plate Options

The perfect plate approach to eating is ½ vegetables, ¼ protein, and ¼ carbohydrates. If you think about this before you shop you’ll be able to choose the right ingredients to make every meal like this.

Supplements

In theory, you should get all the nutrients you need from your food.

However, this is not always the case in practice.

It’s a good idea to top up your vitamin intake and boost your energy levels for working out.

Supplements are great for pushing through workouts. You can really feel their effects at times.

Weight loss protein powder, creatine, and even caffeine are all great options for inspiring workout motivation.

Workout Gear

You should also be shopping for things to help you work out. This means having the right gear. Simply putting this gear on can help you to feel motivated to exercise.

You can also invest in a set of kettlebells or jump rope to help you want to exercise. The exact equipment you choose will depend on the exercise you’re hoping to do. If you’re still undecided, try this free workout.

Sharpen Your Skills With YouTube

Articles are great at giving advice, and words can be really inspiring. Just take a look at Nike’s simple catchphrase, Just Do It. They say a picture is worth a thousand words, which means a video is worth a million words or more!

There are tons of great videos capable of inspiring working motivation. There are workout videos, instructional videos, and inspirational videos.

Check out these motivational clips to see what I mean.

NO EXCUSES
https://www.youtube.com/watch?v=wnHW6o8WMas

WINNERS MINDSET
https://www.youtube.com/watch?v=jwjGw3BCryI

You should also take a look at these videos from The Fit Father Project and be prepared to be inspired!

Welcome to The Fit Father Project
https://www.youtube.com/watch?v=qdBS5Yqa4Hk

Start a Project

If you’re still struggling to find workout motivation, then you should consider starting a project.

Any activity that raises your heart rate will burn calories and help you to lose weight.

As the weight starts to fall off, you’ll have more energy and start to feel the urge or need to exercise more. All you have to do is start.

A project is a great way to elevate your heart rate, achieve something, and improve your health. Consider starting and completing one of these projects:

• Build a fence around your garden.
• Landscape the garden – design it first and then start digging.
• Erect a shed – if you don’t need it for tools, it can be your workout room.
• Dig a pond or a swimming pool if you’re feeling really adventurous.
• Re-decorate your house.

Set a Goal

Another great way to get workout motivation is to set yourself a goal. But, it must be an achievable goal. You’ll be less motivated if you work towards a goal and never seem to get closer.

One goal that many people use is to be able to run their first 5K or even to complete a marathon. Providing you set the date just far enough in the future to complete training, you’ll find it’s a very motivational strategy.

Alternatively, you can set yourself a different kind of goal or challenge, such as hiking the Appalachian Trail. Don’t forget that hiking the entire trail can take between 5 and 7 months, so you may want to just select a part of the trail for your first goal.

Reward Yourself

Setting goals is a great way to get motivated, but you have to be ready for the event in order to stand a chance at completing it. By telling friends about what you’re doing, it makes it hard to back out.

However, a goal such as hiking the Appalachian Trail can take months to prepare for and may seem far enough away that you can afford to miss a few training sessions.

In order to get started and reach your goal, you need to set smaller goals and then give yourself an instant reward. The more instant the reward, the better your body will associate it with the activity you’ve undertaken.

Of course, high-sugar and high-fat foods are not good rewards. But, a piece of dark chocolate or fruit works great.

You’ll be surprised at how motivational this is!

Make it Fun

When starting to exercise for the first time in a while, it can be tempting to go all in.

However, this is likely to make you overdo the exercise, potentially injure yourself, and you’ll lose interest as it is so challenging.

Exercise can and should be fun! Choose something that you enjoy doing, and you’ll find it much easier to be motivated.

Small Changes Work Best

Don’t forget that you need to make small changes in your lifestyle.

Trying to gain workout motivation by following all the above steps in one go is likely to be difficult.

Instead, try making small changes to your lifestyle and exercise habits. You’ll be surprised at how much easier this is and how much more motivating.

Make a Chain

If you’re struggling with workout motivation, then this can be an effective way of getting you started and keeping you going.

Simply workout once and place an ‘X’ on your calendar. Ideally, you should have a big calendar so that it can be seen across the room.

One X looks good, but if you work out several days in a row, this X will turn into a chain of X’s. That’s incredibly satisfying and motivating.

You won’t want to break the chain once you’ve got it going!

Goal Reminders

Many people start working out because they've had a health scare, a big event is coming up, or perhaps someone has pointed out that they aren't in as good a shape as they thought they were.

This can really help with your motivation when you start working out, but the initial enthusiasm can fade. Relying on emotional queues can have you forgetting to workout, which can derail the entire train.

To avoid this, set reminders on your phone, your laptop, post a note on your desk, the calendar, anywhere that will help you to remember to workout.

Learn About Working Out

If you really want to boost your workout motivation, then it’s time you started to learn more about working out. Challenge yourself to do this free workout and see if you understand what muscles are being worked.

In this instance, knowledge really is power.

When you know that a specific exercise works your arm muscles, and you want bigger arms, it’s much easier to start doing the exercise and even visualize the muscle gains.

Thoughts to Take Home

Workout motivation is essential to build the habits that will last you for a lifetime. The above steps will help you to gain the workout motivation you need. But before you do anything, you need to take a moment to believe in yourself.

Visualize yourself as you want to be, and you’ll find it easier to believe that you can achieve your goals.

Just remember, join the FF30Xtoday, share your current status, and then keep everyone up to date on your progress. Not only will this help to motivate you and inspire others, but your membership will also give you access to a huge amount of exercises and nutritional advice.

These will help you to keep the variety in your exercise program, allowing you to enjoy it, and ultimately, for workout motivation to be irrelevant. 

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on workout motivation.

If you're anything like me there are usually hundreds of other things that need to be completed before you can commit to working out. Of course, you feel great after a workout, but between children and work, there is very little time left.

The good news is that you can discover how to get back into working out.

It's important to remember that you're not alone. Thousands of men are struggling to know how to get back into working out.

That's why you need to take simple steps and ease yourself back into the gym. Start with our 24-minute fat burning working out by clicking the banner below.

How to Get Back Into Working Out

Are you ready to get started? Work your way through these tips, and you'll be back in the habit in no time.  You're guaranteed to be glad you did.

#10: Find Your Motivation

If you really want to know how to get back into working out, you need to consider your motivation.

Perhaps your children have commented that you can't keep up with them anymore, or maybe your wife has suggested you could drop a few pounds.

These may be accurate comments. But if you start working out based on these, you'll be doing it for them and not for yourself.

That's the secret! Your motivation to be slimmer, stronger, and healthier needs to come from you.

In general, people are motivated to become a better version of themselves after a personal, health scare, or a close relative/friend having issues. But, there are many other reasons, such as being able to compete in the dad's race, or even simply to be comfortable on public transport.

Discovering your personal motivation makes you want to improve your health, and you know working out is going to be part of it.

Acknowledging this puts you halfway towards your goal. Give yourself a pat on the back.

#9: Set a Date

Of course, motivation needs a friend, just as you do. That friend is habit.

It usually takes between 30 and 60 days to create a habit, although this is dependent on the individual.

That means your motivation has to carry you through those first 30-60 days, which is much easier than you think!

Focus on creating a schedule.

This means you need a start date. While there is no time like the present, it's okay to suggest tomorrow or even a few days time, provided this is to give you space to get organized and not simply to procrastinate.

Alongside the start date, select a time that works for you best. Forget what others say. Working out in the morning is great, but only if you're a morning person. You need to choose a time that suits you and your energy levels, and then book 30 minutes into your schedule every day.

In effect, it's the same as booking a dentist appointment.

#8: Keep It Short

Great! You've got your workout session booked in.

The idea of working out for 30 minutes is going to seem daunting, especially if it's been a long time since you worked out. But you don't need to worry as you won't be working out for 30 minutes.

Remember, this is about building a habit; it's the long term goal that's important at this stage.

Start by working out how long it takes to get to the gym, then allow yourself a little time to get ready. It's likely that these two steps will take you between 15-20 minutes, which means you've only got 10 minutes of your half an hour in the gym.

Once you get to the gym, take your time and try out each of the pieces of equipment, even if it's only 30 seconds on each. The idea is to familiarize yourself with the options and which muscles they will be working.

It's a good idea to think about each machine and see which ones you enjoy doing. You'll find it's much easier to return if you enjoy the exercise.

In total, you've probably only worked out for 5 minutes, but your building a time slot, working out for longer will come naturally.

Top Tip: You don't have to target specific parts of your body when burning fat.

#7: Talk To A Trainer

If you haven't worked out in a while, then there will be some pieces of equipment that you're unfamiliar with. In addition, the items you used to use may no longer be effective or even a viable option.

That's why it pays to speak to your friends at the Fit Father Project and the trainer at your gym. Discuss your primary aim, to lose weight, and your long term aims. They will help you to choose the most appropriate machines which will help you get back into working out and show the relevant results.

They may even have some suggestions you haven't thought of, which will help to keep the variety in your workout and help to keep you inspired.

#6: Go Light

You're a man and the gym can be a competitive place, so you don't want to be lifting 10 pounds when the bloke next to you is lifting 200.

But this is essential at the start. Lifting incorrectly is likely to lead to injuries which will stall your weight loss and strength building progress.

It is much better to use light weights and make sure you get the right form. Once you've mastered that, you'll find it surprisingly easy to move up through the weights, and you’ll see much greater benefits.

Your trainer can be useful during this stage as they will spot you and correct your form. Repetition is the key to getting the form correct regardless of the weight you are lifting. Once your body knows the movement, it will repeat it every time.

Don't forget that although cardio is the traditional route for weight loss, weight lifting, or strength training, has its place. Building muscle increases your metabolic rate, calorie needs, and your ability to perform cardio; it must be part of your workout routine.

#5: Phone a Friend

Have you ever committed to going to something new and then chickened out at the last minute? It's easy to make an excuse when no one is counting on you.

But if you buddy up and get a friend to commit to the same workout schedule, you'll find it's not so easy to make an excuse.

You'll find this adds a useful competitive edge. After all, you don't want your friend to get fitter faster than you.

When choosing a friend, or even your partner, it is important to be certain that they are doing the exercises for the right reasons as well. If they are just doing it to please you, then they may struggle with motivation and building a habit, leaving you going alone again.

It is, after all, so much more fun exercising with someone else and sharing your results.

#4: Give Yourself a Treat

Working out is good for you and supposed to be enjoyable. However, you can boost your impetuous to discover how to get back into working out by allocating yourself a reward.

The reward should not be food based as this will go against your weight loss and strength building goals.

But you can reward yourself with some new workout gear, a new fitness gadget, or even a new piece of equipment for the home when you reach a specific goal.

Having a treat in mind makes you more inspired to work out, and this will help you get back into working out for life.

As an extra thought, if you create a treat that your partner or children can share, they will be instrumental in keeping you on track. That's the kind of support that really helps!

#3: Share Your Success

Rewarding yourself will make you feel good. But, you'll feel even better when you share your success with others, and they provide positive feedback.

That's why you need to join the Fit Father Project today. There are thousands of men who have been where you are and are still completing their own journeys. Your story and success can inspire them just as their stories inspire you.

This is more than just a feel-good pat on the back. These men appreciate the effort it takes to build the habit and improve your health. Their support is heartfelt and genuine, which makes a huge difference.

Don't forget that any success is worth celebrating, no matter how small. Simply getting to the gym for 7 days in a row is an achievement when you're first discovering how to get back into working out. Sharing this success will help you to move to the next step.

#2: Remember Rest Days Improve Your Fitness

You've scheduled a workout slot every day to help create the habit. However, you shouldn't be working out every day since your muscles need time to repair and recover, and your body needs time to deal with the stress of working out.

As you start working out, it's likely you'll feel tired more often, your body needs to adjust. Rest days allow your body to recover and your muscles to repair, growing stronger in the process. You should always allow between 24-48 hours of rest between working out the same muscle groups.

By keeping the schedule, you'll build the habit, and you'll create a time slot where you can focus on yourself. This is a good opportunity to try meditation or simply to enjoy some downtime.

Rest days don't need to be in-active, you simply need to give the muscles you've been working out time to recover. You may find it's a good idea to try swimming as this is a low impact exercise.

#1: Think About Goals & Enjoyment

Finally, it is important to consider your enjoyment. I know what you're thinking; exercise isn't supposed to be enjoyable.

However, this simply isn't true.

You need to look at the options available to you and choose which activities you enjoy. It may be the leg press gives you a thrill or the cross-trainer.

While you need to focus on all the muscles in your body, it can help your enjoyment and help you to build a habit when you focus on the activities you enjoy.

You'll also find it motivational to consider your overall goal and set yourself smaller goals.

For example, if you want to lose 300 pounds and are losing just 5 pounds a week, then you're probably going to lose your motivation.

However, if you simply focus on losing 3 pounds a week and achieve this goal, you're going to feel pretty inspired, which will help you to keep going.

At that rate, it will take you as much as 100 weeks to lose the 300 pounds, which is just less than 2 years. But, by focusing on each week, you'll create a habit and reach your overall goal almost effortlessly.

It's all about perception and having achievable goals.

Uplifting Final Thought

Nike says, “Just Do It,” and that's a great attitude to adopt when working out how to get back into working out. However, enlisting the support of the Fit Father Project and utilizing these impressive 10 tips will help you not just to start, but to keep going.

All it takes is the commitment to start. Use these tips, and you'll be working out in no time; you really can become half the man you are!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched tips to get back into working out.

Being over 50 means you can't jump into a fitness program in the same way as you would when you were 20, right? There are a few obstacles that need to be recognized, but none of them should prevent you from starting your journey to get fit after 50. In fact, after 50 is the perfect time to up your fitness levels.

You'll not only look and feel better, but more importantly, research shows that regular exercise will help to reduce your risk of age-related diseases such as cancer, cardiovascular issues, and even Alzheimer's.

Strategies to Help with Getting Fit After 50

You need to believe that getting fit after 50 is possible and will make a difference in your life. The following strategies can help you to realize this goal and discover that anything is still possible!

Pick An Activity You Love

Getting fit after 50 means exercising on a regular basis, but it can be challenging to maintain a workout day after day.

That's why it's essential that you choose an activity that you enjoy. Anything that gets your heart pumping is good, whether you opt for swimming, cycling, power walking, or hitting the gym.

In fact, the best approach is to choose several of these activities, as this will work different muscle groups, and help to maintain variety in your daily schedule. This will help to keep boredom at bay and allow you to create an exercise habit.

It can take between 30-60 days to create a habit, but once you have one, you’ll find it easier to exercise than it is not too!

Don’t forget, strength training is as important as cardio work. Strength training sessions will help you to build muscle, which improves your metabolic rate and helps to prevent age-related muscle wastage.

Take One Step at a Time

If you’re new to working out or haven’t done it for years, then you need to remember that you’re over 50. It doesn't matter how enthusiastic you are. Being over 50 means you are at higher risk of injury when exercising for the first time.

For this reason, take it slow. You can start with just 5 or 10 minutes of light exercise and gradually increase the tempo.

Remember, you’re not in a race. This is more like a marathon as you want to be doing it for years to come.

If you’re still struggling with starting your new regime, then consider just getting into your workout gear for the first few times without actually working out.

You’ll notice a change in your attitude towards exercise and start to do a little, after all, you’ve got the gear on!

Enlist a Friend

Motivation is key to getting fit after 50, and accountability plays equally as important a role.

The best way to take care of both of these elements is to enlist a friend to get active with you.

Both you and your friend must be motivated to get fit for yourselves, not for someone else.

You can then set a joint time to exercise and even compare notes on your eating habits.

This makes you accountable and creates a little healthy competition. The desire to do better than your friend will help to ensure you stick to your new healthy lifestyle.

This is an important point. You’re looking at creating healthy habits that will last for life not join a fad diet.

Everything you do needs to be sustainable and affordable in the long term. This is the best way to ensure your efforts to get fit after 50 bear fruit for the rest of your life.

Schedule It

You should never underestimate the importance of scheduling exercise time.

The simple fact is that we live in a busy world and there is always something to do.

Anything else is likely to be more appealing than eating healthily or completing your workout.

That’s why you need to adopt the same approach to exercise as you would any other important event in your life, plan for it.

Create an appointment in your schedule every day; it only needs to be 30 minutes long.

You’ll then know it is coming up. Allowing yourself to be mentally prepared to exercise even when you don’t really feel like it.

You may be surprised at how effective this is at getting you to exercise regularly. It will help you to achieve your getting fit after 50 goals.

Create Small, Achievable Goals

Goals are worth mentioning as they play an important part in your success.

Your overall goal is to be healthier and perhaps lose some weight.

Unfortunately, this can be a little vague, which makes it harder to stick to.

Instead, create yourself mini-goals and reward yourself for reaching them.

For example, if you’re looking to lose weight, set yourself a weekly goal of 2-3 pounds. If you achieve the goal for 4 weeks in a row, reward yourself with a new item of fitness clothing.

Or, if you just want to get fitter then calculate how far you can walk in 15 minutes. You can then set a goal of being able to complete a greater distance in the same time.

If you can do this after a week or two, you can opt for another reward, such as a visit to the cinema.

The aim is to focus on small achievable goals as this will help you to create a habit. It's then hard to break whether you have rewards or not.

Avoid the Obstacles

Time

This is the most common obstacle and a genuine one. Life is hectic, and the free time you had as a 20-year-old vanishes. Suddenly every minute of your day is spent working, fixing the house, or dealing with children.

It can be extremely hard to find time to exercise.

However, you’re only looking for 30 minutes a day. You may be busy, but how much time do you spend in front of the television every day?

Skip just one show, and you’ll have gained the 30 minutes you need to help you with getting fit after 50.

It really is that simple.

Illness/Medication

Unfortunately, many older people suffer from bad backs and other age-related issues, such as diabetes or cardio issues.

These can make it seem impossible for you to start exercising.

However, part of the issue can actually stem from a lack of exercise! This is something you can address with a little help from your doctor.

You’ll need to book a consultation with your doctor to discuss your intended fitness plan and dietary changes.

They’ll be able to advise if this is acceptable and whether there are likely to be any issues.

You'll find they can even suggest tweaks to improve your plans.

With a little professional help, your current state of health shouldn't stop you from getting fit after 50. Everyone's exercise plan will be different, but the important thing is to do something.

Cost

The theory is that you have more disposal income as you age.

Unfortunately, this doesn't always work in practice, which leaves you potentially unable to afford the gym membership or that healthy diet.

In reality, these are just excuses.

You don’t need to join a gym to get fit after 50. There are plenty of free exercises you can do at, or near, your home.

Check out the FF30X program and be inspired by the array of choices available.

Equally, you don’t need to spend a fortune on “healthy” foods. The real secret to eating better is a combination of choosing the right-sized portions of food and avoiding processed foods.

You can check out the perfect plate approach to eating to see how easy it is to change your eating habits. Or, if you prefer, take a look at this free 1-day meal plan.

With a little effort and a willingness to prepare food in advance, you'll find a healthy diet and exercise plan doesn't cost you any more.

Fit Celebrities Over 50

Modern health care is allowing people to live longer lives. Getting fit after 50 will give you the energy to really enjoy the extra years.

In fact, there are plenty of celebrities who prove this point by staying in great shape.

Daniel Craig

Are you ready to argue with James Bond? You wouldn't know it to look at him, but Daniel Craig is actually 51 years old.

Okay, so it’s the low 50’s, but it’s certainly proof that you can be over 50 and in great shape.

There are plenty of much younger men who would be happy to be as fit as him and have a body like his.

Arnold Schwarzenegger

Move to the opposite end of the scale, and you’ll see 71-year-old Arnie still promising to be back.

Okay, so he’s been working out for years, but you can’t argue with the results, nor would you want to.

Arnie continues to weight lift and exercise regularly, and this shows in his continued good health.

Tom Cruise

This is another extremely famous person who is a fantastic example of being in great shape after 50. Tom Cruise is 56 years old and yet still does his own stunts. If you've seen any of the Mission Impossible films, you’ll appreciate how fit he needs to be.

Of course, these celebrities have all the professional help they need to achieve peak fitness.

But, you shouldn't be using this as a reason not to try getting fit after 50.

Check out this article about Todd Vande to see that it’s not just celebrities that get into great shape after 50; anyone can do it.

The Power of Good Nutrition

The secret to getting fit after 50 is not exercising, although it is an important part of the process. In fact, you need to focus on what you are putting into your body.

The saying “you are what you eat” is true.

If you eat fast food and processed foods all the time, you’re putting an array of chemicals into your body that can significantly affect your health, especially as you age.

Instead, as already mentioned, you need to focus on eating whole foods. In other words, unprocessed foods.

This doesn't have to be difficult. You simply need to balance your consumption of protein, carbohydrates, and vegetables in every meal

This should give you all the nutrients your body needs. Although, if you’re concerned you’re not getting everything you need, you can always take vitamin supplements.

Final Thoughts

Age is just a number. Join the FF30X today and begin accessing an array of health tips and nutrition options.

Alongside the fantastic meal plans, you’ll benefit from advice and support that will have you completing a workout routine virtually effortlessly!

Take your first step today towards getting fit after 50. It’s a journey that never ends but is incredibly rewarding.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on getting fit after 50.

If you’re tired of being overweight, then you’re on the brink of discovering the motivation to get fit! The first step is realizing you’re overweight and the need to make a change.

The second step is reaching out for information.  Let’s take a look at how to manifest that motivation and keep it flowing. On-demand motivation will allow you to achieve your goals, lose excess weight, and even run with your children again.

You’re not alone! There are thousands of men who've already joined the FF30X program or even upgraded to the FF4L. If they can find the motivation to get fit then so can you! The great thing is that all these members are here to inspire you and help you to stay motivated. Achieving your goal is possible!

I know it can be challenging at times,  but by finding your motivation, and understanding where it came from, you’ll be able to adopt the best approach and really succeed. Perhaps the best part is that you don’t need to make radical changes to your current lifestyle and forbid yourself from your favorite pleasures. The motivation to get fit is beyond that.

Understanding The Science, Philosophy & Psychology Of Motivation

Motivation is defined as the reason for a person’s actions. In effect, the needs of an individual create the desire to achieve them, which translates as motivation to do what is necessary to reach the specific goal.

These needs are often defined by culture and herein lies a major part of the motivation problem. You need a deep inner motivation to get fit for the rest of your life. The demands of society are not enough.

There is actually a science to motivation. Research shows motivation is affected by the amount of dopamine in your brain. Dopamine is released to make you feel good. This is the reason you feel so positive at the end of the workout.

However, new research suggests that dopamine is released before an activity happens in the awareness of what is about to happen. In essence, this means the release of dopamine will actually help to motivate you to achieve any goal.  Of course, this may not help you to start getting motivated, but it is an important factor in building a habit and staying motivated.

It is important to be aware that motivation is generally an emotional response and not a logical one. For instance, you're unlikely to turn down a pay rise; extra money is always a benefit. However, it may not increase your loyalty to the firm. For this, you need to have your efforts recognized and to feel valued as a person.

An employer is more likely to make you more productive by listening to your ideas, implementing the ones that are beneficial and treating you with dignity in the process. This is the psychology of motivation. The understanding that an emotional connection is necessary to achieve a goal.

How This Relates To Fitness

You need to have an emotional reason behind your motivation to get fit. The most common triggers are a health scare, the realization that you may not be there for your kids as they grow up, or even wanting to look your best for a specific event. You’re already considering this by acknowledging that you are overweight and need to gain the motivation to get fit.

You can also feel motivated to act by a moral dilemma. For example, you’re unlikely to leave a child to die in a fire if you can do anything about it. This is moral motivation in action, even if it is not a conscious part of your decision process.

Manifesting The Motivation To Get Fit

Okay, motivation is possible and desirable. But, to achieve your fitness goals, you need to make the leap between understanding the causes of motivation and actually implementing them.

If you have a specific goal, you may think that should be enough motivation. Unfortunately, most men prefer to leave things to the last minute. It's probably why you used to do your homework on the bus!

If you have a specific event in mind, such as the school reunion, this will help you to lose weight. However, without the right motivation, you’ll postpone starting and lose less weight than you could have. It’s also highly probable that you’ll put the weight back on after the event.

Fortunately, you can take the following steps to turn the motivation idea in your head into a practical approach to motivation and getting fitter.

Start Small

You can’t lose 20 pounds overnight or even safely in a week. But, you can start right now. Try putting on your workout clothes; this is so easy that you won’t be able to say no to it. In short, you create a starting point that is impossible to say no to.

If you’re looking at changing your diet, then start by buying one healthier item. When you would normally reach for that chocolate bar take the orange instead. You can do this by putting the orange on top of the chocolate bar.

Set A Schedule

Your next step is to create yourself a schedule, in short, make an appointment in your diary for that allotted time. You’ll need to complete the start-up process above and think about how you are going to get fitter.  Then you’ll quickly find that you are doing more than just thinking about it.

Start Moving

Boost your motivation and get off the couch by doing something. If you’re not ready to start exercising then make your movement one that involves heading to the kitchen and starting some meal prep. This can encourage you to eat better during the week which will actually help to build your motivation.

Repeat the Pattern

Developing a plan is essential to building motivation. It should look something like this:

• Your alarm beeps to tell you its fitness time.
• Put on your chef’s apron. It’s so easy you have to do it.
• Walk into the kitchen and open the cupboards, refrigerator and your cookbooks.
• Pick a recipe and get the ingredients ready.
• Start cooking and then store the meals for your week.

By doing this twice a week, you’ll gain the motivation to prepare healthy meals because you’ll follow a simple routine that leads to the right result.

The same is true when you’re getting ready to exercise:

• Set your alarm for fitness time.
• Put on your fitness gear – again it’s so easy you have to do it.
• Start a warm-up routine; this will get you mentally ready to exercise.
• Exercise!

Building A Plan To Maintain Motivation

Your motivation to get fit and stay motivated requires a plan. This can be the real challenge.

Setting Goals

You need a goal. Of course, if your goal is to lose X amount of pounds and get to your target weight but this is too general to help you stay motivated.

Instead break your goal into smaller ones, such as losing 2 pounds a week. This is measurable and achievable. The fact that you actually manage it will help you to stay motivated and keep doing it.

Select A Reward

Alongside setting yourself a small goal you should consider a reward, and no, this should not be food! The reward can be fitness related, such as a new pair of trainers for running or a set of dumbbells to allow you to try the 24-minute workout.

Alternatively, you could promise yourself that trip to a special game or another place that you’ve always wanted to visit. The thought of the reward will help you to stay motivated during the week.

Create Accountability

Telling your partner or friends about your fitness goals will create accountability.  You’ll need to report in weekly to them so that they can track your progress.

In fact, if you want to up the ante a little, you can attach a reward or punishment to this as well. If you don’t reach your target, you’ll have to pay them a set amount.

Alongside this, especially if you don’t think it will make you accountable enough, you should join FF30X. You can then report your results every week, knowing you have to share this info is often all the motivation you need.

Make It Competitive

Another great way of maintaining your motivation is to get a friend to commit to the same thing as you. It doesn't matter if they don’t want to lose as much weight as you. Both of you need to set yourself targets and have a penalty if you don’t reach them.

This will help with motivation, but the desire to beat your friend will be extremely beneficial. You may be surprised by how motivational this is even when you don’t consider yourself competitive.

Build Your Habit

Everything you are doing is helping you to create a habit. It is the habit that will ensure you keep exercising and eating properly, even if you don’t feel motivated to do it.

This is why it is so important to add your fitness to your schedule and then go through a set routine. Even if you don’t feel motivated to exercise or eat healthily, the routine will help you to do it and want to do it.

Top Tips & Practices To Stay On Track

Exercise is not enough to get fit. In fact, what you eat is actually 80% of the story. This is why it is important to familiarize yourself with the perfect plate approach to food and check out your maintenance calories.

You can also use these top tips to help you stay on track:

Hydrate

It is important not to underestimate the power of water. In fact, it is essential to the healthy operation if all the cells in your body, which ensures you’re able to work out to the best of your ability.

Staying hydrated is also good for your skin and will help you to feel fuller, preventing you from eating food that you shouldn't be.

If you think you have hunger pangs drink some water and then see how you feel 30 minutes later.

Remove The Junk

You know you need to eat healthier food, but it can be hard when your cupboards are full of crisps, sweets and other snacks. Eliminate them from your home. This will make it much harder for you to eat them when you shouldn't be.

Sleep

Every man needs to sleep between 6 and 8 hours a night. This allows your hormone levels to balance, reducing hunger and increasing the feeling of being full. It also reduces your stress levels which allows your body to produce other important hormones, such as testosterone.

Set yourself a bedtime that ensures you get between 6 and 8 hours of sleep every night.

Challenge Yourself

A great way to keep yourself on track is to set yourself a challenge. This can simply be beating your own time or weight lifting capabilities, but it can also be a good idea to sign up to a race.

If you've never run 5k before, then commit to a run in 3 or 6 months; put plenty of reminders up around your house, and you’ll see your motivation sky-rocket!

Keep It Varied

It is important to join the FF30X as you’ll gain access to hundreds of different workout ideas. This will help you to keep your workouts varied and prevent boredom from creeping in. Avoid boredom and lack of interest by mixing up your routines.  You need to work different parts of your body every day.

Put Your Training Gear In the Right Place

I know it can be hard to get up from the couch after a hard day at work. This is why you need to create little habits that put you in the right mental frame of mind for exercising and eating right.

Find a spot near your favorite seat where you can put your training gear and even your kitchen apron. You can then start your routine without even getting out of your chair; this will get your motivation going even when you don’t feel like doing anything.

The real secret to getting and keeping motivation going is as simple as taking small steps every day. Small steps are achievable and allow you to reach the overall goal without needing to think about it.

Join Us And Get the Motivation To Get Fit Today

The Fit Father project is here to help and support you, just as it has already done for thousands of other men. Join the FF30X today and chat with other men who are working towards their own fitness goals. Their stories can inspire and motivate you just as yours will do the same for others.

If you’re already a member of the FF30X then you know how it can help, upgrade to the FF4L today and commit to a new, healthier you for life; you can get and keep the motivation to get fit!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on finding the motivation to get fit.