This is the final blog in a series on the Real-time Results of exercise, the ones that will make your brain want to exercise.
The big-time reasons to exercise are not the ones that will make you do it. What’s more important to your brain is how you feel right now. If exercise does not make you feel better now, your brain will find other things that will.
This is why we have been looking at the Real-time Results of exercise. Let’s sum it up into three steps for using the Real-time Results from exercise to keep you motivated in Real-time too.
- Clarify Your Real-time Why. If your Why for exercise is too far off, your brain will put it off. When you are exercising for some future results but exercise does not make you feel better now, your brain is much more likely to choose something else that will make you feel better in the present. Instead of using future results to get you motivated, get clear about what exercise can do for you right now. Do you want more energy, a better mood, more confidence, more comfort in your body? The only way you will know this is by checking in with yourself each time you exercise to keep the results in Real-time.
- Visualize how the Real-time Results lead to long term results. All of the future benefits of exercise are actually the accumulation of the real-time results of each exercise session. When you are exercising, visualize how you are setting in motion a cascade of events in the present that lead to the long-term results you want.
- When doing cardio, visualize the release of chemicals in your nervous system that keep your brain sharp, your mood more positive, and relaxes blood vessels. Visualize how your cells are using the extra sugar and fats in your blood. Visualize how you are powering up your immune system. When repeated, each of these leads to health and disease protection.
- When doing strength training, visualize how you are signaling your muscles to be more metabolically active for the next day or so, your bones to make new cells, and your nervous system to keep the muscle memory for ease of movements in daily life. When repeated, these lead to more strength, stronger bones, and a more active metabolism.
- When stretching, visualize your nervous system releasing muscle tension, your connective tissues becoming more elastic, and your lymph system clearing unwanted items from your body. When repeated, these lead to less stiffness, a stronger immune system, and a more comfortable body and mind.
- After exercise, notice the Real-time Results. This pausing helps your brain make that connection between exercise and your innate desire to be well now. The stronger that connection, the more automatically you will want to exercise, without needing to trick yourself into doing it or rely on others to make you do it.
Even if you follow these three steps, they won’t work without knowing HOW to exercise so you feel better now and get the results you want later. Knowledge is the key to being in the driver’s seat of getting those Real-time Results you want from exercise now. Doing 100 sit-ups won’t do it. Completing a fitness challenge won’t do it. Exercises for ‘toning and sculpting’ won’t do it. Burning more calories won’t do it. Lifting weights while watching TV won’t do it. Why? Because all of these approaches are based on marketing or myths and miss the mark for creating lasting exercise motivation. They are not based on how your body and brain work, so they don’t stand a chance of leaving you with the Real-time Results your brain wants. Sacrificing the instant results for the possible long-term results is a surefire way to lower your ability to get what you want and stay motivated.
What will do it? High-quality exercise. Moving your body in the way it was designed to function best for the reasons that are most important to you now. Doing quality exercise means your time investment is less and the instant return on your investment is greater. The key is staying away from all the marketing-based exercises that make you feel like you are “getting a good workout” because you are sore or you sweat. (neither of these are needed for any real results from exercise). Quality exercise does not need ‘tricks’ to get you motivated.
The best part of doing quality exercise is that there is no need for a suffering period. You don’t need to be in pain until your body ‘gets used to it’. Exercising for the Real-time Results means you feel better each time and are much more likely to keep that cascade of events going that leads to results in the long term.
Bottom Line: The Real-time Results of exercise are the ones your brain cares most about. When you know how to do quality exercise, it leaves you feeling and functioning better now, and your brain knows it so exercise motivation is much easier. It starts with knowing your Why, choosing what to do for that Why, and exercising in a way that makes you feel better now.