For most, the motivation to get fit usually comes from an external source: a photo of someone whose physique you admire, a new gym membership, a commitment to a friend or loved one.
But over time, the will to continue often fades. The reason is, people are usually trying to create a habit without any motivation or failing to create a habit when motivation is strongest, according to fitness guru Stew Smith.
With a few simple tools, transformation is possible, even for sedentary laggards who’ve been out of shape for some years now. Smith is a former Navy SEAL officer who has developed popular training programs for people hoping to pass physical tests for entering the military, police, and firefighting. He also has regimens for the general public, and provided some useful tips for those who are 40 and older and have trouble making exercise a lasting habit.
Step One: Adjust Your Mindset to Instill Discipline
Success follows habits. Smith said that having motivation alone is not enough. A few weeks of consistency is what allows motivation to evolve into discipline.
To build a consistent habit, try starting at the same time every day, blocking out the time on your calendar, and focusing more on consistency than quality. “The most important part isn’t necessarily the intensity of the workout. Consistency is the key to any success in getting in better shape, whether you’re young or old,” Smith explained.
Once you reach the point where you exercise despite not feeling motivated to, you’ll have successfully formed a habit. “This is the moment when you have that decision to make. When you make it, you realize, ‘I worked out even though I didn’t feel like it.’ That’s powerful.”
