How to Find Motivation to Lose Weight and Exercise

Day to day we can all struggle with a lack of motivation to lose weight and exercise. It is how you react in these circumstances that defines you as a person.

Personally I have a bunch of reasons as to why I can’t exercise, shift work, young kids, long work hours, no gym membership.

But you know what these reasons are all just eXcuses. Anyone can find the time to exercise. You need to find what motivates you, figure out what it is you want to achieve.

I have previously talked about the importance of goal setting, and how your goals need to be structure around things that you want to achieve.

This week I had to travel away for work. Whilst away on one particular day I spent 5 hours traveling in a car and spent the good part of another 5 hours in front of a computer.

At the end of my working day I was sitting in my hotel room exhausted. The easy thing for me to do would have been to say to myself, you’ve had a long day, you’re tired, take the day off training.

I won’t lie to you, my motivation levels were pretty low, but I ended up getting changed and heading off to the gym. Why? Because I have goals that I want to achieve.

Being tired to me is not a reason not to exercise, it is just an eXcuse. A reason to me is an injury, illness, an emergency or a family commitment. If I failed to achieve a goal that I had set for myself just because I was tired, I would have been pretty disappointed with myself.

Next time your motivation levels are low, and that little voice in your head is trying to convince you that you don’t need to exercise, think about the goals that you have set for yourself. Then get off your arse and take action.

The inspiration for today’s post came from a commercial that my mate Trev sent me a link for. I have posted the video below, I encourage you to watch the whole clip, it is fairly short, then I challenge you to find a reason why you can’t achieve your goals.

Watch This Clip For Motivation to Lose Weight and Exercise!



We all face different challenges in life and we all have different health and fitness goals. If you are reading this article, then it is safe for me to assume that you either have made or are going to make a commitment to yourself to make a change to your health and fitness.

I urge you to harness your motivation through the use of goal setting. Without goals you will fail to succeed. Why? Because you don’t know were the finish line is.

I will finish with one of my favorite motivational quotes which holds true to every person on this planet.

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

(Lance Armstrong)

If you are having trouble with your training, nutrition or goal setting, message me, I am more than happy to help.

If you are struggling on your weight loss journey, you should consider taking a look at my recommended nutrition plan <— Link to Website. Once your nutrition is in order I recommend you have a look at my recommended training program for women <— Link to Website or my recommended training plan for men <— Link to Website.


  1. There are times in life when it is challenging to exercise. That’s when the extra motivation really comes into play. For me, some motivation has come from writing a fitness blog since I’m obligated to practice what I preach.

    • Dave,
      I think it’s awesome that you find motivation to train because you practice what you preach on your blog. I think there are far to many blogs out there telling you what you should be doing, instead of telling you what they do.

  2. How can i get the motivation to work out and go to the gym and start eating healthy?

  3. Me too! I started my blog because of a motivation to get fit two years ago. I really love this post Niko. 😀

  4. Boy I could sure use some motivation right now. I’m right in the thick of the holiday rush and the boss is even asking me to work through lunch with pizza as compensation (and overtime of course).

    At the end of the day I was spent and I wish I could say that I still went and worked out. Alas, this is not the case. Hope you still respect me in the morning Niko.

    • Trey,

      We all have days like that. It’s called life. How you respond to a day like that is what matters the most. As long as a bad day doesn’t stretch into a week, a month or a year, then it’s all good. One bad day is not going to ruin months or years of previous hard work and yes I will still respect you in the morning 🙂


  5. This post is timely for me as it is easy to let holiday priorities trump your goals. Every so often we need a good gut check to make sure we are still on track.

    My motivation is to be stronger and healthier everyday, so that I will be around to play with the eventual grandkids and maybe even great-grandchildren.

    • Richard,

      Being around for your family in years to come is a great motivating factor to stay fit now. Good luck with your goals over the holiday season.


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