This are the 5 key factors to stick to exercise (based on research)

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Are you struggling to stick to exercise? You start but after a while, it’s drudgery, you stop, lose momentum and have to start again? Based on studies from a report in, these factors made people stick to exercise.

These factors are obvious, but we focus outside rather that inside. Through this we miss the obvious though imitating others, deciding from the wrong states, and being caught up in our memories of past failures. There’s more blindspots making us miss things, but here, those are the ones you be careful of.

Let’s look at each of the factors that cause people to stick to exercise…


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The best exercise is the one you will do. In fact, if your exercise is play for you, it doesn’t feel like exercising. Any exercise you do aware of exercising is not good. It should be something you do for the sport itself, whatever is.

When you exercise and you don’t enjoy, your focus sticks to not enjoying. You get many thoughts around it which drain your desire to continue. Your thoughts create emotions, if your thoughts are about something you dislike, your emotions are negative. You need an exercise you enjoy, so your energized by it instead of drained.

Then with a clear goal, and belief in it, you will have positive emotion. That mixture between enjoyment and desire for your goal is the sweet spot that will get you results. It’s an emotional thing.

There’s a saying I love which applies here.

It says comfortable shoe is the one you don’t feel you’re wearing. Same here, comfortable sport is the one you don’t feel.


This is all about being competent at the sport you do. It ties very well with the metaphor I just said on the shoes.

If you’re not fluent in what you’re doing, you’re going to be overthinking all the time, so you will not enjoy it.

Choose something you’re familiar with. If is not possible, set a stage where you’re going to get familiar with the sport, and not focusing on goals, weight loss or anything. Learn until you step out of the stage where you have to think about the steps before doing them. This I call the think stage. You start there, and when you’re out of the think stage, then you can set goals on that sport.

Focus on dissecting the exercises in every component. If it’s a game, identify every rule, step and every movement and practice those individually. Once you dominate those things you get out of the think stage..

Social support

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It’s easier to stick to a habit when your social group does it. But this doesn’t mean you should imitate others. But if it’s something you like, then it helps if your social group does it. If gives a reason beyond personal goals.

It’s important that the people you hand out don’t make it difficult for you to exercise. If you struggle with this notice that they may say things because what you’re doing may conflict with their sense of self. If your social circle is not that healthy and you want to be healthy, that will cause them to react because they’re trying to keep their current lifestyle. People don’t like change. If you have this problem, write me and I will post about it in depth…


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Along with social support, accountability can also motivate a lot. People who have accountability are more likely to succeed.

Accountability is measuring your progress, and to be reminded, preferably from other people. Here’s some methods of accountability that can help you commit to working out.

Smart goals (specific, measurable, achievable, relevant, time-bound)

Daily visualization

Crossing off days

weekly review

A coach…

Integration into daily routine

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Is better if you make it easy for you to go exercise. Remove obstacles in between going as much as you can.

Usually people who can’t hit their weight loss goals, feel a vast difference between living and exercising. Is like they go from fun to no fun. This is mind chatter of not feeling used to what you’re doing. The more mind chatter, the more lethargic you are, is like the second factor but related to lifestyle, not competence or enjoyment.

Also, make sure the process for going from normal life to exercising is small. The bigger the steps and the time, the worst. This can be the preparation, the commute to the gym, etc… This will hurt your ability to stick to it, and the longer they are the more foggy the mind will be..

A technique that helps it’s called chunking. It’s taking many things we have to do and categorizing them so they don’t stay in our heads. You just need to write everything you need to do to go to exercise, and when you have every step down, delete absurd things (there’s usually many). And finally see which things can be combined into one step, do this as much as possible, then tasks seem small in your mind.


These are the 5 main factors that cause people to stick longer to weight loss. Explore them and see how they can remove a lot of the mental chatter that exercising produce us. From that place the mind is more fertile to set goals and focus on them which is what will accomplish them.

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