Developing an exercise routine to assist you to stay healthy and thin is important for most people. It may shock you to know that scientific studies generally show that only two core varieties of exercise are efficient — which means that you can’t just do any type of exercise to become trim.

Because so many people struggle with exercise motivation, choosing the most efficient varieties of exercise is critical, since the less time it takes you to exercise – and the less time you waste on exercise that is not efficient – the more likely it is that you will continue to exercise and therefore reach your personal weight and strength goals.

The first type of exercise which has been routinely demonstrated to aid people to lose the pounds and get trim is progressive resistance. In sum, progressive resistance is a particular type of strength training. It functions by slowly ramping up the amount of weight that you lift, the number of sets, and number of repetitions performed. As a result, your muscles are never put under strain or damaged – instead, they are slowly and steadily allowed to strengthen without any setbacks.

Our second type of exercise that is scientifically studied is cardio training. Cardio training is any type of exercise that gets the heart rate up to 60 – 85 percent of its highest rate. Some kinds of cardiovascular training may involve jogging, jump rope, aerobics, or running on a treadmill, among other types of exercise, but the choice is up to you.

Even though progressive resistance and cardiovascular training by themselves have been determined to be highly efficient kinds of exercise, it turns out that the combination is the best bet for success. If you combine both progressive resistance and cardiovascular training, you will increase the strength of your muscles and increase overall endurance. In a recent scientific study, exercisers who participated in both cardiovascular and progressive resistance over a two-month period lost 45 percent more weight than exercisers who did cardio or progressive resistance alone.

As important as the type of exercise you do is, the way in which you exercise is also critical. It no doubt will not surprise you that being consistent is what you should seek. Exercising inconsistently may put strain on your muscles and will likely not assist you to increase strength and endurance. In addition, it is unlikely to improve your whole-body health. According to most experts, the best regimen is to exercise for forty minutes to an hour three to five times each week.

Unfortunately, it turns out that for a large percentage of the American population, getting sufficient exercise is not as simple as dropping in at the gym three to five times every week or being attentive to what the experts claim. For this group of people, exercise motivation is the main problem – this group of people simply doesn’t have the drive to go to the gym. In fact, they may resist all exercise, which can get to the point of problematic anxiety.

It is unknown what percentage of the American population suffers from problems with exercise motivation, but experts say that approximately twenty to forty percent of people say that they “hate” or “dread” exercise. Even more people may have more minor problems with the motivation to exercise, claiming that although it is easy enough to dedicate themselves to an exercise regimen for a week or two, motivation eventually lessens, which leaves them where they were initially – physically out of shape and overweight.

If you happen to be the kind of person who struggles with exercise motivation, the good news is that there are some simple ways to deal with the struggle. According to the findings of a recent research study, subjects who desired to start an exercise program were provided with a short learning program that helped them select the right varieties of exercise, were matched with a motivational therapist, and were given a short series of sessions with a hypnotist. After six months, they were re-examined. It turned out that over 85 percent of the participants had adhered to an exercise program throughout the whole six months. Better yet, they generally lost an average of fifteen more pounds than the control group.

If you are interested in the results of this study, it may be good to investigate the possibility of locating a motivational therapist, habit control therapist, or therapist who specializes in hypnotherapy. These kinds of therapists are provided with special training in helping people to overcome anxieties, build exercise motivation, and reinforce good habit development. One more possibility for exercise motivation is self-hypnosis – which is a simple and inexpensive practice that can help individuals harness their own unconscious powers of motivation.

Hypnotherapy and self-hypnosis are safe ways of increasing motivation that have been proven to be successful in the case of the motivation to exercise. Hypnosis works by the use of hypnotic relaxation to enhance the powers of the unconscious mind to influence the modification of behavior and habit development. Hypnotherapy is a wonderful choice for the exercise adverse because it is able to help provide the motivation to get trim and lose the weight simply and effectively.

Alan B. Densky, CH has specialized in all aspects of self hypnosis weight loss, including self motivation CDs since 1978. Visit his Neuro-VISION self-hypnosis website to enjoy Free hypnosis newsletters, articles, and videos.

- Alan B. Densky, CH

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