I often get asked “What can I do to stay motivated” and being a good trainer that really wants to help change peoples lives for the better, the answer is never easy.

What is real motivation?

To get great results in this field, whether your goal is to start a diet, losing weight off your stomach, gaining muscle or benching 300lbs the answer is always the same.  You need to understand there has to be more to it than running a mile, curling a dumbbell or doing pushups.  There has to be a certain level of love and dedication for what you are doing.  Sure, a song or picture can motivate you to get through one workout, but that is not real motivation. Real long lasting motivation has to come from your soul; a great speaker once said if you do not believe in yourself 100%, who else will?

You need to find your own motivation to improve that one thing that will drive you forward no matter how hard it gets. Throughout my training career my motivation has always been the same, to inspire people to make their life better and show them that nothing is impossible.

My story

I have always believed everything happens for a reason, and my sickness for 7 years while seemingly hopeless and unfair to me at the time was no different. What left me at 120 pounds soaking wet began my journey to who I am today.

I know what it is like to feel weak, sick, and tired. To feel like your goal is impossible and no matter what you do, you do not seem to get any closer.  I have spent weeks at a time in hospitals and had many surgeries and medication changes along the way.  However, I also know what it feels like to overcome a struggle like that, to get up from falling and keep moving on. Remember even if you fall down 7 times, it is fine, just make sure you get up on the 8th.

And that truly is a great feeling, to overcome something you previously thought impossible. Always remember, no matter what you are going through, there will always be a way to get through it and prevail.  I do not know every one of your goals outside of weight loss, however I can tell you this, if you find the true motivation you need to succeed, you will reach those goals. I may not know every struggle you are facing but if you find that motivation to not give up no matter how hard it gets, you will succeed.

Maybe you are trying to lose 10,20,30,50, or 200 pounds.

Maybe you are trying to quit an unhealthy habit such as smoking.

Maybe you are trying to improve your overall health, so one day you can run and play with your grandchildren.

Maybe you are trying to get in better shape to join the local police department or the military.

Maybe you are trying to improve for a sport or build muscle.

Maybe you are just trying to find the motivation to study for your career.

Or perhaps you are trying to overcome a sickness like I did.

If you believe that you can do it, you will do it

I am here to tell you, that you can do it.  Just find that motivation you need to press on, to keep on going no matter what happens, and you will succeed. But there is something else you need to realize as well, the whole time you are working towards your goal, there always be people telling you that you can’t to do it. People told me I would never reach 200lbs lean bodyweight after being sick so long, they told me I would never bench 300 lbs, but I did.  Take all the negativity people point towards you and use it as extra fuel, every time they say you cannot accomplish your goal no matter what it may be, see it as an extra incentive to accomplish it.

When I was benching 125lbs and  I told someone I  would bench 300lbs one day , they told me no I wouldn’t, I could never do that. That moment is when I knew my goal was high enough, for someone to be in total disbelief I will ever accomplish it. In addition, when I did accomplish it, it felt even better.

Remember you can do anything you set your mind to, and losing fat is not as hard as companies trying to sell you products present it.  I am sure you have accomplished much harder tasks in life; all you need to do now is find your own personal motivation and press on.

Now that you know the primary form of motivation you will need to rely on to truly succeed long term, it is also important to note there is nothing wrong with short-term motivation boosters.  I have included a list of tips below that will also help you raise your motivation and keep you on track.

5 Motivation Tips for success

Keep a Fitness Journal

Nothing will keep you motivated on a day to day basis like being able to look back at last months workout and see how much you have improved.  Or to look back at last months measurements and see how many total inches you have lost. 

Get Others Involved

Losing weight, like most ventures in life is best done with others, whether they are co-workers, friends, or your family.

Announce Your Goals

Informing your friends and family about your goals will help you push more to achieve them than keeping all your goals to yourself. As I mentioned in the last tip, getting others involved is always a positive thing in the end, however this way they do not have to join in, just tell them your goals and dates you should achieve them.

Avoid Negativity

As I said before, there will always be people who tell you that you cannot do something or that it is impossible.  Either avoid these people or tell them you do not have time for their negativity and hopefully they will stop. Would you want a business partner who constantly talked about how your career will fail?

Listen to Uplifting Music and Read Positive Quotes

This may sound corny but listening to music and reading positive quotes has been shown in many studies to help individuals perform and stay on track better.  You need to use every advantage you can to make sure you achieve your final goal and music always helps me get in the mood to do another hard workout.

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The age-old debate of running or walking on a treadmill versus outdoors has been going on ever since treadmills were first invented. However, which method is actually more efficient for weight loss? The answer is surprisingly not in black and white, neither approach is 100% better than the other; it all depends on your personal preferences.  Which means I cannot give you definitive answer which one is better for you, however I can go over the Pros and Cons of each method so you can decide for yourself.

One thing I do recommend is to not always walk on a treadmill, use of treadmills for long periods have been shown to cause knee issues years down the road. A treadmill is mechanically different from walking on normal ground and in most individual’s works the quadriceps slightly more than your Glutes or Hamstrings; this will eventually cause a muscle imbalance, which can lead to injury if not corrected.

Running on the treadmill VS outdoors 

Terrain- On a treadmill you are always on the same terrain, however outside you may encounter soft sand, concrete, grass, gravel or anything in between.  As you encounter these subtle differences in terrain, your body is working even more, as it is constantly challenging your nervous system to make split second decisions to keep your body stable and moving in the right direction. 

Wind Resistance- There are a lot of critics who I feel give too much power to the difference lack of wind resistance impacts treadmill workouts. Basic studies have shown the lack of wind resistance only contributes to a 1-10% difference in difficulty. 

Running Form-   While on a treadmill, runners are a lot more likely to use improper running form. Your running technique SHOULD be identical in both forms of training; unfortunately, the moving belt of the treadmill can really throw your running mechanics off sync. On a treadmill, you can move more “bouncy” than normal, which is actually a common trick people use to make higher speeds easier. You are on the treadmills belt for less time therefore it is easier to keep up. 

Environmental Challenges- Another unique aspect of running outside is the constantly changing environment, if you are in an urban area you will have to stop and go at street crossings, dodge bystanders and make sharp turns. 

Downhill- One aspect treadmills cannot safely accomplish is downhill running, many athletes run downhill to build speed as it helps improve their stride rate.  Remember Stride Length x Stride Rate determines your overall running speed. 

Mental Effects- There are also many mental effects either form of training could have on you , as with any form of exercise it is always better to do something you enjoy doing then something that you get bored of easily or seems like a chore. Sure, everyone can use a little fresh air and sunshine in their day-to-day life, but maybe you want to watch a fun TV show while you walk or run. 

Constant Feedback- Surprisingly, many treadmills these days have very accurate heart rate and total calories burnt calculators built right in. A good one will ask you for many details such as your age and weight. 

Safety- Treadmills also offer constant safety, when running outside you need to be constantly alert to your surrounding environment.  I cannot say I have heard of a mugger chasing down a runner for his wallet, but dogs and other animals are always a concern. This is why I recommend the first few times you run a route keep your headphones out, you do not want to run into an aggressive dog and never hear it coming. 

Weather- Of course, treadmills also offer the benefit of never being “rained out “. I personally find running in a light drizzle relaxing, but there will always be days when people do not want to drive outside, much less walk or run.

Fewer Excuses- Another large benefit treadmills offer is you cannot find excuses to avoid them easily.  As long as you have electricity, you can run indoors on the treadmill.  Many outside runners “wait until its warmer out” and end up missing their run completely.

Calories Burnt-  As always, the actual amount of calorie you burn will rely solely on the intensity and pace of the workout; therefore, there is no clear answer to which burns more calories.  Nevertheless, keep in mind on a treadmill you can run at faster speeds, as you are running straight forward you do not need to stop and go, make turns, or watch out for other people. That along with fewer distractions has actually leaned many trial studies to show people burnt more calories on a treadmill versus running outside in the same period of time.

Conclusion

 As you can see, each style of training offers its own unique benefits and neither one completely outshines the other. I recommend you keep a healthy change of pace in your workouts so you keep from getting bored, do not forget other forms of cardio either, such as riding a bike or swimming.

For you quick reference I have also included below a table of the calories an average man and woman can expect to burn running.

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