How To Find Your Motivation

Motivation to exercise!

“How can I get motivated to exercise?”

This is perhaps the biggest challenge people face when it comes to body transformation.


The solution to this (or any) problem begins with a thorough understanding of its root cause. The very universe in which we live is governed by scientific laws and wherever there is an action there is also a reaction.  This is also known as “cause and effect”.


Theories abound as to why so many people struggle with their weight and every year a new “diet” book will emerge with what claims to be the solution. One expert says hormones are to blame while the next says its environmental or social factors. When you delve deeper into these theories you will discover that to some degree they are all correct and if you were to follow any one of these programs you would experience positive results.


But this only works if you actually do it.


Working with hundreds of clients over the past 20 years I have discovered that making the leap from knowing what you know to doing what you know requires becoming thoroughly uncomfortable with your present situation. You need to become irritated enough to want to make the connection between your present course of action and the result manifesting in your life. It is time to take a long look in the mirror and take responsibility for all of the good and the bad that you see staring back at you.


There are NO secrets to losing body fat or achieving success. While there are some “tricks” that can help speed up the process the fundamentals of a healthy fat loss program remain the same. Some trainers, gurus, doctors and supplement companies want you to believe there are secrets and that only they have the answers. Don’t believe them. The keys to success are very simple and chances are you have heard many of them before;


Set goals

Follow a plan

Effort equals reward

Remain flexible in your approach

Ask and receive

Stay focused

Don’t be a quitter

Be thankful

Remain optimistic

Seek knowledge

Pursue excellence- not perfection

Keep things simple

Take action


That’s about it. If you have read any books on success then these should look pretty familiar.  As a matter of fact, there are almost 2,000 books written on the “secret” of success but one has to wonder- could there really be that many secrets? When it comes to weight loss the story is pretty much the same. A quick search on Amazon reveals almost 15,000 results. Could being successful at transforming your body really require so many different approaches?


I have been coaching men and women for more than two decades and I am convinced that the most difficult aspect of body transformation has nothing to do with exercise or nutrition. These are simply pieces of the puzzle that must be assembled for everything to work. The hardest part of all this is actually doing it and following through day after day.


The size of your motivation is determined by the size of your beliefs


Belief is nothing more than what you accept as being true or real. But here is the kicker- what we accept as being true may not be true and it may also not be real! However, if we accept it as being true it will affect our life as if it were. What you believe will determine how healthy you are, how much body fat you have, how successful you are and even the quality (and quite possibly the quantity) of your life.


What do you believe to be true about your life? Chances are that you have a number of things you believe to be true. It is easy to tell what people believe by looking at how they spend their two most important resources- money and time.  If you believe that having a fit, healthy body is important then you will direct your resources towards those things. If you believe that watching television and drinking alcohol is important then your resources will be directed accordingly as well. Without exception, your beliefs are the creative force that constructs your life.


Challenge Your Beliefs


Losing body fat is not rocket science. That being said, there is a lot of misinformation out there and many people cling to a belief system that is in need of a serious makeover. For example, here are a number of beliefs that many of my clients hold to be true when we first begin working together:


I can’t find the motivation to exercise and eat right

It’s impossible to lose fat without starving yourself

I always get too bulky when I lift weights

I can’t lose weight because I have no willpower

I will never find the time to workout and eat healthy

I have always had a slow metabolism

I always get injured when I exercise

I will never lose this fat from around my stomach

I can’t lose weight because of my thyroid problem

I don’t have the energy to workout

I will never see my abs

I am unable to control my urges to eat


Do you have any beliefs that may be holding you back?  Think about it. Your beliefs are like the thermostat in your home. If you set the thermostat to 75 degrees your thermostat will make sure the temperature never goes above (or below) 75. Your “belief thermostat” works in exactly the same way. One way to find out what you believe is to listen carefully to the words you speak. When asked a question oftentimes it is our limiting beliefs that are the first words out of our mouths. These limiting beliefs are almost always prefaced by the words I have, I will never, I can’t or it’s impossible. Take a moment right now to identify and write your beliefs about health, fitness and fat loss and remember this- these beliefs may very well be the reason why you are struggling with your weight. Take a look at the list- is there any belief that may be holding you back?   Understand that there are consequences to holding on to these beliefs and it is this dogma that is keeping you exactly where you are today. Challenge your existing beliefs by questioning their legitimacy and efficacy. If an old belief is causing you to cling to negative or limiting behavior then it is time to replace it with a new, empowering belief.


What I Believe  


The following is a list of a few of my personal beliefs. Take a moment to write yours down too. Consider how your beliefs are forming the life (and body) you presently have.


I am ambitious and this drives the nails of success

I am an athlete

I can do anything I put my mind to

I must do my best at all things I try

I deserve to live in a lean, healthy body

I am responsible for everything I am- and all that I am not

I am in 100 percent control over how my body looks and performs

I will find happiness from being of useful service to others

I am the sum total of all of my thoughts, beliefs and actions

I will only get paid for done

I am willing to do whatever it takes to make my dreams come true

I have the power to create or destroy- the choice is mine

I can only change my life by changing myself

I expect results- and that’s the only thing that matters



Installing New Beliefs

When you were born you believed in nothing. As time went on you acquired the beliefs you hold to today. This is good news as it also means that you have the ability to change any belief at anytime you desire.  Now that you have identified those beliefs that have been holding you back it is important to replace them with new, empowering beliefs. Over the years I have discovered that there are a number of fundamental beliefs that must change before one should move on to the nitty gritty details that make up an effective fat loss program. They are as follows;


Replace impossible with possible

Impossible is a word that you should be very careful with using. I rarely use it as I do not like to impose any sort of absolute limitation upon my capabilities. History is filled with examples of people doing the “impossible”.  One great example is Roger Bannister. Experts once believed it was impossible to run a mile in under four minutes- until Roger did it in 1954. These days it is not uncommon for people to achieve this “impossible” act. Believe that it is possible for you to lose all the body fat you desire.  Search out role models who have done what you want to do. Model their behavior and believe that it will happen for you too.


Replace I can’t with I can

Never say “I can’t” before you even try. Many people use this as a way to mask their fear of failing. There is nothing wrong with failing so long as you learn and improve as a result. Every successful person has experienced failure at some point in their lives. If you never try you will never succeed.   Think back in your life to a time when you achieved a goal you once believed to be impossible. Set small behavior goals each day and record your every achievement. Use this to bolster your self confidence and belief in your ability to achieve bigger and bigger goals.


Replace I want to with I must

Ask almost any person if they would like a fit, healthy body and flat stomach and they will tell you that they would. We all want to be happy, successful, healthy and fit.  However, wanting (like wishing) is not enough. This desire has to become a must and something that you have to accomplish no matter what.  You have to get to the point where you will no longer accept your present circumstances and are willing to take action to change it. Write down your “I must” statements and review them often.


Replace I am not worthy with I deserve

Are you clinging to low feeling of self worth? Many people do. For some these feelings can be quite powerful even leading them to near self destruction. The creative process of improving yourself through exercise, nutrition and positive mindset will help instill beneficial feelings that go beyond the aesthetic results you see in the mirror. I believe that every human being deserves this for themselves and it begins with you taking action each and every day. This will give you a sense of purpose and dramatically increase your self esteem.


Replace I hope with I expect

Expectation is very powerful. As a matter of fact it can even have drug like effects! We have all heard of the placebo effect when it comes to sugar pills and pain killing medications but did you know that it works with your fat loss program as well? Rather than hoping this program will work for you I want you to expect that it will. Buy some new clothes in a smaller size or book a beach vacation. Take action while expecting the results to show up and they certainly will.


Replace unwilling with I am willing

This is where the disconnect occurs for most people when it comes to achieving their goals in life.  When asked what his “secret” to success was, Arnold Schwarzenegger stated that his success wasn’t due to any extraordinary ability  but rather  it was his willingness to work harder than the next guy and this was why he was so successful. There is a tremendous difference between wishing for something and being willing to do the work required to get it. You must be willing to make the sacrifices required to succeed at losing body fat and having the life you desire. We must all be willing pay the price for whatever it is we want in our lives.        


Believe in your power to change

It was not my intention for this post to sound “preachy”. Writing this was and is as much for me as it may be for you. I have many struggles in my life and am a constantly evolving work in progress. And that is what I wish for you- progress not perfection.


Please let me know how you motivate yourself to overcome your challenges! Also, feel free to “like” and share!




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This post was written by

Bruce – who has written posts on Cutting edge muscle building and fat loss secrets.
bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

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bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

3 Responses to “How To Find Your Motivation”

  1. jane says:

    very inspirational…i needed that today.
    thank you!

  2. Eileen says:

    You are right on Bruce! Motivation is individual and personal. It’s right next to love in making the world go round.

  3. Marlo Grinder says:

    I want to point out my gratitude for your generosity giving support to individuals who require assistance with this particular matter. Your very own commitment to getting the message all around has been remarkably functional and have really helped men and women much like me to get to their targets. The invaluable information denotes this much a person like me and substantially more to my peers. Many thanks; from each one of us.

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