If you want to start exercising, 60 minutes a day, 7 days a week, but you have no time, then you are doomed to fail. Be realistic, choose to exercise three days a week, and write down the date and times of exercise in a notebook, which is more realistic.

It is more feasible to exercise for 30 minutes three days a week than for 60 minutes seven days a week. Remember, as long as your time permits, you can extend the exercise time or increase the number of exercise days at any time.

Get more results than planned, so that you will be encouraged instead of blaming yourself for missing exercise time.

03

Start with humble short-term goals

Although you have ambitious long-term goals, they still need to be broken down into smaller and more realistic steps. Breaking down big goals will give you a greater sense of accomplishment and motivation to move on.

04

With mutual responsibility system

Find someone who can go to the gym with you and have similar pursuits. When you want to be lazy, finding someone who needs your responsibility can help you stick to it, and vice versa. Your partner should have a similar experience with you, which can keep you motivated and focus on changing your behavior.

05

Use reward

It is very important to recognize your achievements! As long as you do something, if you take part in the 5-kilometer long-distance race and pass the finish line, you can reward yourself with something special. Post your achievements on your social network by posting, WeChat or blogging.

06

Don't let yourself feel tired.

When it comes to exercise and healthy eating, it is easy to be stereotyped and unchangeable. You can consider changing your usual route, or using walking, cycling, swimming and other projects to make your exercise activities colorful.

This is an opportunity to try something new: take a yoga class or sign up for a martial arts class. If you have been doing the same routine strength training, you might as well insert 1 ~ 2 weeks of weight training into it.