Myth #4: Fitness Challenges


Squat challenge

Dream Arms Challenge

14 Day Toned Arms Challenge

30 day Butt and Gut Challenge

Fun Fitness Challenge

Burpies Challenge

These are just a few that came up in an internet search for “fitness challenges”.  There are several myths wrapped up in one here:

  1. I need rigid structure to be motivated 
  2. I will have “dream arms” (or other body part) from doing more of the “right” exercises
  3. Someone else knows what is best for my body
  4. I just need a jump-start and THEN I will be motivated

Lets take these one at a time:

  1. I need the structure of a program to stay motivated:  Research indicates true lasting motivation comes from the inside.  When we rely on external sources, such as a program, a trainer, and exercise partner,  a challenge, it does not last.   Internal motivation is when we connect what we are doing with why we are doing it.  Exercising not to lose weight but because of what you want from weight loss – to be able to play with kids, feel more comfortable and confident in your body, to travel and enjoy social activities, etc.  Structure, boundaries and habits are only motivating when they are keeping you on the road to your own personal definition of success.
  2. I need an exercise to work this part of my body.  Spot reducing is a myth.  Exercising to “work” a certain part of the body is exercise based on this myth that is widely promoted in the media.   This is a big red flag for most fitness challenges – the promise of slimming or sculpting a certain area of the body.  Lets face it, dream arms, or any other body part is based mainly on the photo-shopped images we see in the media.    Every image we see is touched up to perfection.  Very few people actually look like that, and if they do it is a combination of great genetics and a lot, (a lot) of time and effort.  Most of all, any changes are temporary, disappearing once the program is done.
  3. What is the right program for me? The fact is that what your body tells you when you are exercising is your best guide.  The right exercise for you is the one that provides a comfortable challenge for the body systems (ie: cardiovascular system, the muscle-skeletal system, the nervous system)  and leaves you feeling better, mentally and physically, than before exercise.  If your goal is to lose weight in order to feel better, and exercise leaves you too sore the next day to enjoy life, you just missed another day to feel good.
  4. When I see “results” I will be motivated to keep going.  What are the results we are looking for?  Weight Loss?  Sculpted arms? Lost inches?  As we discussed in number 1, these are external goals and they don’t last.  Instead ask yourself why do you want to lose weight, have sculpted arms, or less inches?  So you can feel confident, have energy, feel good about your self?   Those are your internal results.  Now, exercise so you feel more confident, have more energy, feel good about yourself today and every day.  That is what provides the true motivation to keep going.

If you are looking for lasting motivation, skip the fitness challenges and go for the real challenge in fitness for well-being.. Learning to trust your body.  Practicing being kind to yourself.  Then you will be much more likely to want to take the best possible care of you every day.  You will discover how to move so you feel better today and every day going forward!

Keep Moving, Be Well


Please share these posts with anyone you know interested in losing weight with or without weight loss surgery.  Click here to learn more about the UMass Memorial Weight Center

These weekly blogs are general guidelines. These guidelines apply to patients who are cleared by a physician for the type of exercise described. Please contact your physician with any concerns or questions. Always report any symptoms associated with exercise, such as pain, irregular heartbeats, and dizziness or fainting, to your physician

1 Comment

by | February 7, 2017 · 7:30 pm

One response to “Myth #4: Fitness Challenges

  1. Pingback: Myth #5: Core Strength | Keep Moving Weekly

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