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Exercise Plan to Lose Weight - How to Get Motivated To Lose Weight!

Updated on September 29, 2010

Finding the motivation to lose weight is different for every individual. For me, personally, I find that it is impossible to maintain and lose weight simply by eating healthy, I must also exercise. It can be discouraging some days because many of my friends can eat anything and everything and still maintain their shapes. That just may be one of the reasons why I struggled with weight when I was younger. I kept thinking to myself, why should I have to exercise and watch my calories when no one else around me does? Once I resigned myself to the fact I must exercise and eat healthy to BE healthy, this is when my progress started. This article is going to teach you how to develop your own exercise plan to lose weight. I cannot say it enough - you have to do what works for you. 

Get Motivated to Lose Weight - Today.

If you're anything like me, you have to be in a certain mood to get out to the gym. I cannot tell you how many memberships I've had and how many dues I've paid, only to go in a few times, walk around, do a little bit of cardio and go home. For some people, gym memberships do not work.

In order to get motivated to lose weight, you have to find something that you really love to do. Again, I do not really love to go to the gym. I've tried all different types. They don't work for me, simple as that.

Creating Your Own Exercise Plan to Lose Weight

I don't pay a monthly gym membership fee anymore. I've developed enough discipline to create my own plan that works for me and you can do this, too!

To get started, write down a list of activities that you love to do (not scrapbooking...physical activities).  Here is what my list looks like:

Pilates, Yoga, Wii Fit, Exercise videos, Dance, Cardio, Golf, Tennis, Walking at the park

That doesn't sound like a lot, but it's enough for me. Your list may be even shorter. So was mine at first. The most important thing is - don't do the same activity every single day. You'll get bored, you'll give up and be back right where you started. Trust me on this one!

Now that you have a list of activities that you like to do, either get a small notebook or if you're like me, open up a new Excel spreadsheet.

Write a few columns, "Date", "Activity", "Calories Burned". This is where you'll track your progress. 

Example of an Exercise Plan

Time Spent
Calories Burned
January 1, 2010
Pilates Video
30 minutes
102 calories
January 1, 2010
Elliptical Cardio
30 minutes
125 calories
January 2, 2010
Walking Video
60 minutes
200 calories
January 3, 2010
30 minutes
110 calories
January 3, 2010
Wii Fit Games
60 minutes
220 calories
January 3, 2010
Walking outside
30 minutes
100 calories

Calculating Calories Burned During Exercise

If your piece of exercise equipment doesn't have a built in calorie tracker (in order to be accurate...make sure it asks for your weight), then you can find tons of free resources online to help calculate the amount of calories you burn during exercise.

If you're not into calorie tracking, that's fine - just record the activities that you do on a daily basis and the time spent doing each activity. If you would like to know how many calories you've burned (many find it a motivating tool to lose weight) than bookmark some of these websites which will help you calculate the amount of calories you burn for 100's of different activities. Whether it's cleaning around the house, gardening or even...kissing!

ProHealth Exercise Calorie Calculator

WebMD Calorie Calculator

Between these two calculators, you should be all set in finding the data you're looking for to fill into your daily chart.

Exercising Daily for Weight Loss and Optimum Health

Studies have shown that 60 minutes of exercise a day, even if split up into different sessions (two 30 minute sessions or three 20 minute sessions) are a heck of a lot better than not doing anything at all. Everyone has SOME time to exercise. Even if you just have twenty minutes, it is certainly better than nothing.

For my personalized exercise plan, I try to stick to the following plan:

Sunday - 1 'low effort' exercise - Walking, Wii Fit, etc. 30 minutes to 60 minutes

Monday - 2 forms of exercise to amount to an hour

Tuesday - 3 forms to amount to an hour and a half

Wednesday - 1 'low effort' exercise

Thursday - 2 forms of exercise to amount to an hour

Friday - 3 forms to amount to an hour and a half

Saturday - 1 'low effort' exercise

  • This plan works well for me. Edit it so it works for you. Some people say that you should take one day of to give your body a 'break', but doing a low effort (as I call it) exercise such as walking or playing the Wii Fit is much better than taking a day off and will allow your metabolism to continue to function at an optimum rate for weight loss.
  • On the days where I do three activities or more, I find that varying the activities give me the motivation to get an 90 minutes of total exercise time.
  • If you can't commit to, or simply don't have the time - start with 3 days a week first. Keep increasing so your exercising 6 to 7 days a week. Again, it doesn't have to be a hardcore, full body workout.
  • Try out new activities. I buy new exercise videos every few weeks to keep me interested in what I'm doing. I have lots of dance videos and even scenic walking videos.

Exercise Videos That I Actually Use & Love

Jillian Michaels - 30 Day Shred
Jillian Michaels - 30 Day Shred

This is one of my favorite work-out videos. Ever. Great if you need a major kick in the butt! There are three different intensity levels, so it works great for beginners to exercise aficionados!


Comments about creating your own exercise plan

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    • profile image

      fsin 7 years ago

      Nice Hub

      Consistency is the key...Especially in weight loss.Thanks for the motivation...

    • triosol profile image

      triosol 7 years ago

      Great Hub. Very informative. Thanks

    • profile image

      Jay is getting ripped 7 years ago

      Hey, girly girl do think more men should do aerobics? why or why not, just curious..

    • girly_girl09 profile image

      girly_girl09 7 years ago from United States

      Thanks for stopping by, myownworld. Glad you like it. :)

    • myownworld profile image

      myownworld 7 years ago from uk

      Excellent pointers.....I'm also into exercising and staying fit, hence, was nodding along with every word. You're so right when you say one should keep changing one's fitness routine, otherwise one can get bored easily. Great hub...!

    • girly_girl09 profile image

      girly_girl09 8 years ago from United States

      Hi Linda, Thanks for stopping by! The calorie counter website is really motivational, I think it's great that you can log how many calories you've burned just by gardening or cleaning up around the house (it all helps!).

    • profile image

      Linda Myshrall 8 years ago

      Pilates? Yoga? Exercise Videos?? I'll have to check the calorie counter to see how many calories I burn brushing my teeth... I'm *jealous* of all of the physical activities you find enjoyable.

      Kidding aside, The calorie counter website idea is somehow motivational to me. Hopefully it'll make me think twice before I shove something gooey and caloric into the pie-hole.

      Great article as usual. Thumbs up.

    • girly_girl09 profile image

      girly_girl09 8 years ago from United States

      Hi Mike,

      Thanks for stopping by! I find that a home program is great for days that you need to change it up a bit to stay interested and enthused about exercise.

    • Mike Lickteig profile image

      Mike Lickteig 8 years ago from Lawrence KS USA

      Girly (it seems wrong for me to call you that!), this was a great hub.

      Maintaining the motivation to exercise is a problem for me, also. I've been going to a gym since April (the longest stretch of my life!), but it's been murder sometimes, including today. The gym has two locations in town, and to maintain interest I've bounced back and forth. I've also tried to do water aerobics at least once a week, and some yoga. I'm not gifted with great coordination so the water aerobics can be a killer, but I've really enjoyed it and it's been a great part of my motivation.

      I do like your ideas and might consider creating a home program for the days when I just don't want to go to the gym. It probably wouldn't hurt to have that to fall back on.

      Thanks for your post, your ideas were really good.

    • Sue Adams profile image

      Juliette Kando 8 years ago from Andalusia

      Nice hub girly. I don't believe in gyms either with their torturing machines. Your idea of getting every body motivated with what they enjoy doing is the best. Just having enough clean floor space in a home for improvised floorwork, dancing your heart out or play fighting with the smaller children is great fun too.

    • Philipo profile image

      Philipo 8 years ago from Nigeria

      Very nice, detailed and informative. Thanks for sharing.

    • fastfreta profile image

      Alfreta Sailor 8 years ago from Southern California

      I like this, This kind of hub always grab my attention. I'm encouraged now to begin my exercise regime. Thanks for this.

    • girly_girl09 profile image

      girly_girl09 8 years ago from United States

      Hi Nelle, good to see you, too! I just found your message the other day (I rarely check my HP email account). Hope you and yours had a wonderful Thanksgiving and also hope you have a great Christmas!

      I wanted to get out walking today, but you're right - New England is wayyyy too cold right now! Sometimes I go to a local college to walk inside around their indoor track. Exercise videos are great for a chilly day like today, too. Sometimes I wish I lived in Florida...hahaha

    • profile image

      Nelle Hoxie 8 years ago

      My favorite exercises are to start every day with a brisk walk outside and an hour of yoga at night. But with the weather in New England this week I had to get my Leslie Sanson Walk at Home CD out.

      Hey it's good to see you!