Are You a Victim of Exercise Burn Out?

When you first started your exercise program, you couldn't wait to get to the gym. The chance to slip on exercise shoes and burn calories meant you were on your way to developing a beach body. But after a few weeks, your enthusiasm waned and going to the gym became more like a chore than an opportunity.

Exercise burnout is common. Gym memberships are highest in January when people are eager to sculpt a six-pack and thighs of steel. But like a New Year's resolution gone bad, many people cancel their membership by the time March rolls around - and stop exercising entirely. What causes exercise burnout?

Looking for Results Too Quickly

Some people approach the idea of working out with unrealistic expectations. There's no doubt that exercise changes your body, but it takes time. When you start exercising, your body undergoes a series of adaptations that make it firmer and stronger, but these changes don't happen overnight. Realistically, you won't start to see results for at least six weeks after starting a workout.

Some people also expect quick weight loss when they start exercising. When the pounds don't come rolling off, they conclude it doesn't work. Exercise can build a toned, defined body but to get real weight loss, you can have to combine it with diet. Some people even experience weight gain when they first start exercising. This may be due to increased muscle volume or from not cutting back on what they eat. It's the mindset that if you're exercising you can eat what you want.

Exercise Burnout Comes From Not Having Goals

Having a workout plan will help keep you motivated and on course. It's important to see the long-term picture, but you need short-term goals too. Your exercise goals should be as specific, realistic and measurable. It's not enough to say you want to lose weight or tone-up. It's better to say you want to lower your body fat percentage by 2% over a 4 month period. Then make a realistic plan to get there, and put it in writing.

Stuck in a Rut?

If you do the same workout every day, not only will you become bored, you'll stop making gains. Your body adapts to doing the same routine over and over, and your brain goes on autopilot while you're doing it. Change the cardio equipment you work out on at least once a week. Use kettlebells instead of weights or do plyometrics for strength-building and cardio. Take your exercise outdoors for a change of pace. Don't let exercise become a mind-numbing experience. Stay challenged.

Life Intervenes

You're too busy at work, too tired or you're getting ready to start your period. There are lots of reasons not to exercise. The key is to make exercise a regular part of your daily schedule. Set a time each day, and pencil it in along with your other obligations. Exercising first thing in the morning works for many people since there's less of a chance that life circumstances will intervene. Of course, they'll still be times you'll have to skip exercise. The key is to get back on schedule as quickly as possible. If you need more structure, join an exercise class or enlist the help of a personal trainer. As Nike says, just do it.

Exercise Burnout: The Bottom Line?

Exercise burnout is common, and many people stop exercising permanent when it happens. Take these steps to keep burnout at bay. Don't be an exercise drop-out.


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