How does one develop "will power"?

[Kawai-chang]

Here's the set-up:

I, at 46 years old, have a weight issue. I am a relatively healthy guy (no tobacco/alcohol/rec. drugs/meat), I get decent sleep, have a low-stress marriage, low financial stress, and a decent low-stress job.

Yet, I cannot seem to control my eating habits and body fat.

I KNOW (taps head) what I should eat, when, how much, etc. I KNOW (taps head again) that I should exercise, and yet, I don't.

My simple questiuon is this:

Can one grow will power?

And if so, how?

[Auzzie-Phoenix]

It's a lot easier if you find something fun to do. That way you forget it's exercise. If you're out having fun and doing things then you don't need willpower. You'll WANT to do those things.

The weight loss will be an added benefit. Though with our weather, I can understand not getting out of the house. It's been pretty hot lately, and when it's not hot, it's raining.

[Mark Latimour]

Personal trainer may be a good way to start. Once you get into the habit of a healthy lifestyle, its easy to keep up. Sometimes having that personal trainer can help motivate you. Otherwise have a wager within someone that both of you have to exercise 5 times a wekk and eat healthy for a month and see what happens.

[PSPookie]

I prefer Soul Power.

[i_got_a_mohawk]

Instead of thinking I shouldn't do this, and then do it. Just don't do it.
Instead of thinking I need to do this, and not doing it. Just do it.

You might find that you really need to force yourself to get into the right habit, the first few weeks will be the worst. Then, when you get into the habit of things, it'll slowly but surely become second nature.

Also, as has been said, if you can find something fun to do, or someone else to work with, it helps a lot.

I know I need to work on my cardio a lot more, I found out some guys at my work go and play indoor football on a friday afternoon for an hour, so I've joined in that, great fun, good laugh (I'm rubbish at football (soccer) ) and it really gets a good sweat going. Another friend of mine plays Squash and I'm going to be getting in a game with him every now and again. Also, if there are any sports you are interested in, join a sports club. That way you end up with days where you know you're going to be training, and again, it becomes habit.

[CrispyDelicious]

Exercise with someone else. Making it social distracts you from the fact that you are aimlessly running about, or lifting heavy objects. The only thing that got me back in my running shoes this summer was someone else to run with.

Also, it's always hardest the first few times you go out. Once your body settles into it, and you hurt less while starting to see results, it actually becomes an enjoyable experience.

[PSPookie]

Originally Posted by i_got_a_mohawk

Instead of thinking I shouldn't do this, and then do it. Just don't do it.
Instead of thinking I need to do this, and not doing it. Just do it.

Right action begets right action.

You can't think your way into right action but you can act your way into right thinking.

A wise man once said: "Just do it".

[Yerf Dog]

How much weight do you want to lose?

[Demon_Hunter]

This might help you get some will power to drop some weight

You may die if you don't lose weight
You may develop Diabetes
You increase the chance of heart attack

there are more that my Dr also tells me...I have the same problem...I need to drop some weight too..

First thing I did was stop drinking so much soda. Switched from Coke to Diet Cherry 7up, good stuff actually.

Stop eating crap foods with tons of sugar.

[ridgeback]

i was there before 5foot 9 tall and was 95kg and again not down to junk food and i never realy was a drinker...fell in love with mountain biking and weight just dropped.i am about 80kg now..find something that your interested in and it becomes much easier,i am more aware of what i eat nowdays ..and since i moved to denmark i cant mountain bike anymore(flat country) so now i go trail riding as often as i can..getting motivated is the hard bit but once you start it becomes addictive..good luck (i was asked before why all bass players have fat bellies....lol answers please)

[Kawai-chang]

Thanks for al the input. Inertia is SO hard to change, isn't it?

I'd like to drop approx. 30 lbs.

I've got one gimped up knee, so that limits my abilities to join a sport. (Formerly a collegiate/club rugby player.) My ortho said to keep the knee as long as possible it's swimming or biking. Both pretty much solitary sports, unless I want to join the peloton.

I have a membership at a gym, I just don't go. (Insert shame emoticon.)

I just need to get my ass in gear.

[jimc]

My doc told me at the end of June that my cholesterol was really bad. He gave me 3 months to improve my diet and do more exercise or I would be facing pills every day for the rest of my life.

So far I've lost 14lbs.

Change your habits now before you have to!

[i_got_a_mohawk]

Swimmings a good one for fitness and doesn't have to be completelly solitary. I try and go swimming with the missus each weekend.

Honestly bud, the first 2-3 weeks will be the hardest, when you get into the sway of things, it'll start to come naturally.

It might even help if you write up some sort of timetable for say the next month and the follow it, and you need to actually follow it, not think about it, but actually get down and dirty and get on with whatever you decide to follow

[Yerf Dog]

Originally Posted by Kawai-chang

I have a membership at a gym, I just don't go.

Make this part of your weekly schedule. Not something you have to think about, just something you always do. Make it a part of your routine, like brushing your teeth. Stationary bikes and elliptical machines are low impact. Hit one of those for 30 minutes three times a week.

[i_got_a_mohawk]

Originally Posted by Yerf Dog

Make this part of your weekly schedule. Not something you have to think about, just something you always do. Make it a part of your routine, like brushing your teeth. Stationary bikes and elliptical machines are low impact. Hit one of those for 30 minutes three times a week.

Rowing machines are also a good one.

I'd also say switch about. Instead of doing 30 minutes on one, 10 minutes on a bike, 10 minutes rowing then 10 minute elliptical might actually be more enjoyable, as you get to change around what you are doing. It'll also let you excersise more parts of your body

[jwbassman]

Here's a couple tips. This is coming from someone who has lost 120 lbs over the last couple of years.

First as far as eating goes:

Plan your week ahead and get into a routine of foods that you going to eat. Me, I have Kashi Go Lean cereal or shredded wheat, or oatmeal for breakfast and a banana. I also eat about the "recommended portion". I get up early and eat. A healthy breakfast is key. If you are don't have the time, make the time and get up earlier and eat.

I also plan snacks for work, which are Fruit, Bananas and Apples, every day. I also work in Strawberries, Grapes, Cherries, etc. Fresh fruit is a great snack and it has plenty of good sugars that will satisfy you. Try this instead of junk food with empty calories. I usually have 3 pieces of fruit a day at work, plus one for breakfast.

Lunch I eat a salad with lean meat on it. Or maybe a single sandwich with lean meat on whole wheat bread, etc. I don't eat huge lunches, portion control is key. I also get an hour lunch, of which I usually walk for 40mins of. I try to do this 5 days a week weather permitting (not usually as much during the winter).

Dinner, plan ahead and get stuff that is healthy and portion correctly. i.e. tonight is grilled chicken, diced, with lightly sauteed peppers and onions with some shredded cheese in a whole wheat wrap, with some green beans.

Basically there is no simple answer. I was at the NH bass festival a couple of years ago, and Jim Stinnett gave this great talk on motivation. It was geared towards getting good on bass, but it was applicable to anything. He actually got the talk from a motivation seminar he attended. The concept was something like this:

Q) What's the shortest distance between two points?

A) A straight line

Jim draw a picture on the dry erase board:

A--->B

Then writes A--->B GO

That's it.

A--->B GO.

You want to get somewhere remember that phrase "AB Go"

It struck me because that was what I had to do to lose all the weight. At that point I had already lost 100 lbs. But to get there I had to do exactly that A-->B Go. I had to drop all the excuses and all the BS and just do it.

If you really want to do you can. That is how you get will power.

Yoda once said "There is no try, only do"

[Kawai-chang]

OH, forgot to add, I'm a totally degenerate sugar junky. Shamelessly, absolutely addicted.

[stratovani]

Go see your doctor and get your testosterone level checked. If it's low it's probably the reason why you're having some motivation issues. As a man ages it's natural to have his testosterone levels diminish, and it helps explain a lot of the issues older men face, such as increased weight (especially around the belly), decreased libido, and motivational issues. I know it's a big problem with me (I'm 56)! You're 46, and I remember that for me these issues began in my mid-40s.

[PSPookie]

Originally Posted by Kawai-chang

OH, forgot to add, I'm a totally degenerate sugar junky. Shamelessly, absolutely addicted.

I feel your pain.

Switching to Coke Zero helped me to cut out a good bit of sugar and about 400-500 calories a day. Once I got used to it (after about a week) it really wasn't bad.

Also, as another poster mentioned, swimming will whip your but into shape in a hurry. IMO, it's one of the most complete workouts you can do. But I used to swim competitively so I'm a bit biased.

[Kawai-chang]

jwbassman, thanks for the post. As well as everyone else.

You hit the nail on the head. My eating has gotten all out of whack. I'm the classic yo-yo'er (with an impressive 137lb -205 lb swing spectrum).

It's back to basics time I guess.

Wish me luck!