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Goal setting as far as exercising goes really seems to get the job done. Settinh specific detailed goals as far as my wokout goes helps me to stay focus and not get off track will in the gym. For example I set a goal to burn 500 calories in he gym 5 to 6 days a week, weight training 2 days.
When I weighed 204 and was very out of shape I could not do any kind of exercise and could barely walk.. Then I LOST WEIGHT. The doctor told me to hunt a gym that had a good bike to strengthen my legs.
I do a lot of computer work, reading, close work. I find I, and my body feels a lot better if I take quick fitness breaks every hour. I have DVD's with 10 minute workouts, or I do stairs, or go walk around my building, anything just to get moving, warmed up and stretched out.
I'm a full time mother of 5, full time night shift medical professional, part time student, homeschooler and the list goes on. I never have time to go to the gym to work out. Where ever I am in the house, I do a few squats, jumping jacks, leg lifts, etc. to get that needed exercise.
I don't view my bi-weekly walks and bike rides as 'exercise' - instead, I look at them as opportunities to catch up w/a friend, get the dogs outside, explore the world outside, smell the salt air... if I treated my rides as exercise, for example, I suspect I'd never get on the bike :)
I joined the gym at work and instead of spending my lunch hour sitting at my desk reading or catching up on e-mail, I work-out! It gets me through the afternoon slump, keeps me productive, and helps me resist a sweet afternoon snack.
It's very simple. Pick and do an activity that you love or think you might love. If you absolutely hate running, you are going to give it up. That's a sure thing. If you love running, nothing will make you stop. If you think you would love doing Yoga, go do it and see. It's that simple.
I used to think only big efforts counted toward weight loss, but I've found you don't always have to go to the gym to help you get to goal. Walking, dancing, and moving instead of sitting while you watch TV can make a real difference.