What to Do When Your Exercise Program Breaks Down
Exercise takes time, it takes effort, it takes energy
and it is one of the first things to slide when we get
under pressure. The following tips will help you maintain
your exercise program during the tough times and get
it back on track.
Problem 1 - I Don’t Have Time
Solution - Work your Workout into Your Busy
The most successful exercise programs are those that
are integrated into your daily routine.
They don’t require – free time; they are
included in the same way that eating, sleeping, ablutions
and working are.
There are a number of ways to fit exercise into your
daily routine. Antiaging exercise only takes 30 minutes
per day. This 30 minutes could be a sum of a few normal
- Take the stairs. Stair climbing is not only aerobic,
but also works major muscle groups such as your hamstring
and glute muscles. Pump your arms to work your biceps
as well, especially good with a briefcase in hand.
- Travelling Exercises - Anytime sitting is ideal
for Kegel exercises or just clenching the butt muscles
and holding for 20 seconds.
- Desk Exercises. And whilst reading long documents
I do tricep push ups off the arms of my chair or stand
up to do body weight slant push ups off my desk. I
also keep a wishbone shape inner thigh master under
my desk and a spring grip, which I take to meetings.
A good abdominal is sitting forward on your chair,
back up right, feet flat on the floor; gently rock
back engaging all your abs, hold, then return. 30
of these whilst reading a 5 page doc 4 or 5 times
a day does wonders.
- Lunch delivery. Instead of having your lunch order
delivered; take a 10 minute break and walk to the
cafe. You'll get some fresh air and 10 minutes of
exercise, and even save the delivery charge.
- Walk the last stop. If you take the subway or bus
to work, get off one or two stops early and walk the
remainder of your trip. This will only add 5-10 minutes
to your commute, but will make a world of difference.
- Make love. Sex activity can be varied to bring
different muscles into play. Don’t forget that
PC muscle also. Varying the pace can be an optimal
HIIT workout for a healthy heart.
- Carry your groceries. Opt out of using a shopping
cart when picking up a few things at the supermarket.
Balance weight of bags between your two hands to tone
- Household and Car Cleaning. Arm exercises, lunges,
squats – they can all be included in normal
cleaning routines. Cleaning can actually be fun when
it doubles as a workout. And you have the added bonus
of a clean house or car!
- Watching TV. Programs still show regardless of
whether you are slouched on the couch on your yoga
mat doing stretches, leg exercises or weight training.
I regularly employ all of these time savers into my
Problem 2 - Having Trouble Getting Started
Solution - Get Your Brain Involved
Goal Setting – if you skipped
this part because you thought you knew what you wanted
and didn’t want to take the time; go back to the
start. Written goal setting is essential to success.
Get an Exercise Partner – get a friend, workmate,
family member or lover subscribed to the program as
well. Some people are just not good on their own so
need to share this journey with someone else.
Subliminal Messaging - If you have
your goals but your mind is being particularly resistant
you may have to trick it into wanting to participate.
Subliminal messaging refers to the act of sending messages
direct to the powerful subconscious mind, the part of
your brain that controls everything from memory to body
temperature to providing your conscious mind with its
core traits. Subliminal messages can be employed to
make serious and lasting change in our own lives.
The U.S. Government outlawed this suggestion technique
in advertising, because it was too powerful and took
decisions away from the individual. But using them on
yourself is just as effective.
- Identifying a couple of the goals in your Goal Setting
- Write that goal down as a simple, short, positive
affirmation. “I am now confident and fit”
or “I am ready to quit smoking”. Use a
black marker pen on white cardboard.
- Be careful not use negative terms, such as “Not”
or “Don’t” in your message. So don’t
use “I don’t gain weight”
- Store your affirmation cards next to your bed with
- Set your alarm clock for 3am, then go to sleep
as normal. As soon as you hear the ring, turn off
the alarm and—almost instinctively—pick
up the affirmation cards and your flashlight. The
room should be pitch black. You are catching your
mind in a highly receptive state, when the door to
your subconscious is wide open.
- Flick the flashlight on and off very quickly a dozen
times over each affirmation card. While doing this,
stare at the cards. Do not consciously try to make
out the words. These subliminal messages are for the
- When you’re done, simply turn off the flashlight,
put down the cards and return to sleep. It will take
just two minutes of your time and I guarantee you’ll
fall straight back into deep and restful slumber.
Pretty drastic, but it does work. As the change comes
from within, it isn’t always obvious. After the
first few nights of using this technique, most individuals
report problem-solving dreams that assist in their goals
or influence their decisions.
Just a week later and practically all participants
note a serious movement toward their core goal. When
ready, you can move onto your next set of goals by simply
writing out a new set of affirmation cards.
Problem 3 - Getting Bored by Exercise
Solution – Make some changes
Check your goals - make sure your
goals are appropriate. That means: not too many at one
and keeping main goals achievable within about 4 months.
Then set 2 week mini-goals along the road to the main
goal. If your goal is to lose 10 pounds in 4 months,
for instance, your biweekly mini goals should be to
weigh 1.25 pounds less each two weeks. Once you've reached
your first main goal, set a new one. Getting a feel
for what’s realistic takes a bit of practice.
Try a new activity - plenty of athletes
at the highest levels cross-train to provide their over-worked
muscles with a new environment. Do something a little
different every few weeks. As long as you're working
out as often as you used to and at a similar intensity,
your performance at your regular activity will go unaffected.
Change the routine and environment –
indoors/outdoors; along/with a partner; morning programs/lunch
or evening programs etc
Problem 4 - Loose Skin From Extreme Weight Loss
Solution – understand more on skin elasticity
and be patient
Getting rid of excess weight is challenge enough. For
those who were very overweight or obese and have extreme
weight loss, loose skin can be an issue. But the amount
of lose skin is not always permanent – look at
the change women go through with pregnancy. The extent
of excess skin depends upon
- Rate of weight loss – even
with a controlled 2lb a week, if the skin elasticity
cannot keep up with your weight loss, there will be
a period of excess skin.
- Age - Skin has the ability to expand
and contract to a remarkable degree but the reality
of aging is that this elasticity does tend to decrease
with age. Hence, how much your skin will return to
its former tautness depends partly on age. The older
you get, the more an extremely large weight loss can
leave loose skin that will not return to normal.
- Period of Obesity - How long you
carry extra weight has a lot to do with how much the
skin will become taut after the weight loss.
- Previous weight - your skin can
only be stretched so much and still be expected to
return 100% to its former state.
- How fast the weight was gained –
if the rate of gain was faster than the skin could
stretch, it is less likely to return to normal. Women
know this as many experience stretch marks from pregnancy.
- How fast weight is lost - rapid
weight loss doesn't allow the skin time to slowly
resume to normal.
- How well you cared for your skin over the
years – this impacts its ability to
produce elastin and collagen. Keeping skin out of
the sun, good diet and regular moisturising all pays
Give your skin time; it will get tighter as your body
fat gets lower. It may take a year or two to complete
its adjustment to the new shapely you. Know your body
fat percentage before thinking about surgery. The key
to getting tighter skin is to lose more body fat, and
build more muscle, until your body composition rating
is far better than average.
Keep focusing on getting to your body fat target and
forget about excess skin until you have reached your
goal and kept it there for at least 2 years. You will
be amazed at how much your skin can tighten up and literally
start to “cling” to your abdominal muscles
once your body fat goes from “average” to
But if you still have excess skin two years after
your major weight loss you may like to consider surgical
skin removal. Consult a physician or plastic surgeon
but do only consider this in extreme cases.
Workout Mistakes and How to Avoid Them
Typical workout mistakes include:
- Having no written goals or plans, no training journal
and no way of "keeping score”. Action without
planning is one of the biggest cause of failure in
anything we do. Work through your Goal Setting Worksheet
and then Develop your Body Action Plan.
- Repeating the same routine every week. Do the same
exercises, but continually up the ante – more
reps, heavier weights. This is called progressive
overload. Also vary the routine from time to time.
- Overtraining - this is common in athletic mesomorph
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Exercise Index | Benefits
| Body Type | Guidelines
| Personality | Aerobic
| Anaerobic | Compound
| Fat Burning | Body Shaping
| The Core | Weight Training
| Stretching | Troubleshooting