Success at fitness is driven by mindset. But humans tend to be lazy by nature. Studies show that our brains are wired that way – with the primary goal being survival through operational efficiency to ensure procreation.

This means we’re inclined to avoid hard work or sacrifice, and instead gravitate towards activities that bring comfort, certainty, and instant gratification.

I’ve written about this extensively in the Sensible Fitness Program book, but briefly speaking, at the primal level, it’s difficult to overcome this instinctive resistance to work and effort, especially when there’s no immediate reward or result from it – and particularly when there’re so many other distractions that are easier to respond to.

Health and physical fitness is a long-term game with benefits that take time to show – and also not guaranteed to stick around without your constant input and effort. It’s this instinctive reluctance that stands between where you are now and your future transformed "self." Although there are literally hundreds of justifications, let’s look at the 5 most commonly used copouts we employ to shirk our responsibility and avoid the work required to become and stay fit:

1. I HATE EXERCISE

Few of us enjoy exercise – even at the best of times. This includes me. And to make matters worse, there’s no clear tangible result following your effort. That’s because the benefits are not immediate, but rather slow-building. Most of the health benefits are largely unseen. It’s what often gets dabblers to ask: “why the hell am I doing this!?”

REMEDY

Remind yourself every time you struggle, why you’re doing this. Yes, you’re invested in becoming a better “you.” You’re also doing this for those you love. And then before you can convince yourself otherwise, just do it anyway. Nike says it best. Before going any further, please make sure you watch Matt Scott in this video.

2. I'M TOO BUSY

Even the busiest of us can proactively make time for activities that we deem "important." Think of the most enviable in-shape successful people you know. Do you think they got where they are by being too busy? Do you think they magically have more hours in a day than you or I do?

REMEDY

Fitness will never happen unless it's a priority. And to make things efficient and as doable as possible, go for simple workout and nutritional protocols like those of the Sensible Fitness Program (SFP). I’ve been following it for the last 20 years. My average strength-training session lasts just 7 minutes. There’s much more chance you’re going to get bored and quit a complex time-heavy program than a simple and effective one – particularly if your schedule compels you to train first thing in the morning.

3. I'M TOO TIRED

It’s true that work stress and hectic schedules can leave you fatigued, meaning you’re tempted to skip exercise altogether. This is sadly the standard pattern followed by most middle-aged pros. It falls into the category of “not bothered to start” or “quitting because it’s uncomfortable.” 

REMEDY

Once again, the best workaround to this hurdle is to exercise. Unless you fully know and remind yourself "why" you’re doing it – and stay faithful to your undertaking, you’ll simply give in to your perceived tiredness. Although counterintuitive, working out and healthy eating actually makes it easier to cope with a busy lifestyle. Physical activity is in fact a powerful booster that reduces fatigue and enhances energy levels both in the moment and over the long term. Bottom line, hear your negative self-talk, but listen to your reasons – then do your workout anyway. I guarantee that when you’re done, you’ll feel energized, satisfied and ready to take on the world.

4. I DON'T WANT TO WORK OUT IN FRONT OF OTHERS

A lot of folks become apprehensive about the prospect of going to gym and training in the company of others – whether it’s a sense of awkwardness about being judged, or feeling embarrassed about whether you’re doing your exercises correctly. Whatever it is that ultimately turns you off in this regard, is regrettably another much-used excuse.

REMEDY

Getting over gym phobia begins by identifying what’s causing you to feel overwhelmed when you enter a gym, or think about going to the gym. I personally train at home. Not because I dislike training with others, just that it saves me time. I don’t expressly advocate joining a gym unless of course you prefer that sense of community. If you feel that you’ll be more program-compliant by joining a club or facility, then you should go right ahead. If not, you’ll save yourself some money and time. In fact, my own program (SFP) can be done anywhere because of its simplicity. But if being a gym-goer will be of help to you – great! On the other hand, if it’s unappealing, logistically awkward, time-consuming or beyond your budget, then it’s a hindrance.

5. EXERCISE IS TOO DIFFICULT AND PAINFUL

Absolute beginners will and should experience a degree of difficulty during exercise execution with post-exercise stiffness and tenderness in the worked muscle group/s. This is both normal and desirable, and forms part of the adaptation process. However, at no time during the performance of exercise activities (particularly with strength-training) should discomfort or pain go beyond moderate levels.

REMEDY

As a beginner, you don’t have to push yourself to extremes to get results. You can build your strength and fitness levels by initially walking and doing light resistance training after adequate warming up, and end off exercise sessions by stretching. In a matter of weeks, pain and/or discomfort during and after workouts will wane. With time and consistent practice, your fitness levels, flexibility, and range of motion will all improve, allowing you to decrease volume and increase intensity, which has the added benefit of reducing overall workout time.

BOTTOM LINE

Your reasoning must remain front and center in your mind as you transition into health and fitness. I’m guessing, since you’re here, that you’re clear on wanting to be in shape.

But again, are you clear on “why”?

It will be important as you commit to giving up on familiarity and comfort in favor of a new and more prosperous chapter in your life. Are you fixed or growth-minded? Clarity in your reasoning is vital to rejecting excuses that may beckon when you’re feeling tired and uninspired.

Before moving on, take heed of this important point: anyone can come up with or invent an excuse to avoid fitness. Once and for all, ask yourself whether you truly understand what you’re leaving on the table with that approach. If you really take the time to think about and appreciate the benefits and pay-outs of sustainable wellness,

then everything in your outlook changes.

Remember, you’re ultimately in charge, whether you choose fitness or weakness.

I want for you – instead of looking for reasons why you can’t – to look for reasons why you can. And must.