Why We Quit Our Exercise Plans And What We Can Do About It | Simon Long | TEDxLoughboroughU
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- Опубликовано: 12 дек 2016
- Why we quit our exercise plans and what we can do about it will explore the critical issue of the weight loss industry as it currently stands. That issue being excessive restriction on personal choice and a gross misunderstanding of what constitutes exercise. As the obesity epidemic has prevailed through society an increasing amount of reliance based options have been provided. However, if a behavioral change over conforms to reliance then that change will only last as long as the support. Through education of the broad definition of exercise, combined with a method to discover what exercises excite them, individuals can create exercise plans that are not only enjoyable, but effective. This talk aims to provide that education, using a combination of self-efficacy theory and self-efficacy transference to provide individuality and variance to training plans. This will allow the avoidance of boredom, the achievement of adherence and the realisation of goals.
In his early 20s Simon was an obese 36% body fat, with low feelings of self-worth and non-existent confidence. Having tried every weight loss plan available he came to the conclusion that none of them worked, and set out to find why. By exploring the rarity of long term weight loss he managed to design a approach to the problem. After years of research and testing, speaking to top professors in the fields of nutrition, physiology and psychology, a new ethos was born and its principles tested. 9 months later he was an athletic 6.5% body fat.
Simon lost one third of his starting body weight safely, healthily, and sustainably. After his transformation Simon became a personal trainer, teaching his principles to clients, allowing them to reach their own goals. More recently Simon enrolled in Loughborough University, where he has the aim of earning his PHD. This will allow him to evolve his new approach and change the landscape of safe and sustainable weight loss forever.
This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at ted.com/tedx
Summary of this video:
1) Long term weight loss is quite rare
2) One of the major reasons behind us quitting weight loss programs is 'Boredom'
3) You yourself are the person that you should go to for finding what are some of the workout styles that you enjoy
4) The definition of exercise is something that actively requires physical effort thus you can go for whatever fits within this
5) Self-efficacy is the belief that you can succeed in a given situation and is based upon three factors:
a) Choice - Deciding/Knowing what is good for you
b) Ability - Having the skills required to perform a certain activity
c) Relatedness - Having a personal reason behind doing something
6) Focus = Choice, Choice has no grey areas you either choose to do something or you do not
7) How can you build confidence in your ability:
a) Experience - Getting familiar with something over a period of time
b) Modelling - Having role models that you can relate to
c) Praise - It can either come internally or externally by your coach, spouse, etc.
8) Repition = Boredom
9) Self Efficacy Transference = Taking your self-belief from one activity and moving into a related activity. For e.g. Ballroom dancing is similar to martial arts in terms of body movements as they require you to control body weight, which in turn leads them to Body Weight Training, which further gets into Weight Training
Cheers for this! I don't know if I can come across as boring/hard to watch in this video, so I appreciate you giving peps and easy out to still get the info haha
Thanks
This Ted Talk changed my life. After I’d lost 50 kgs my weight loss plateaued and I needed to find something. I found rock climbing and I love being up high in the air. Once I was strong from rock climbing I started aerials and now I love love love Lyra and aerial silks. I also started tumbling and I’m working on my backbends and handstands. I joined a circus arts class and go there several times a week and love the community. It doesn’t feel like hard work, but I’m stronger than I have ever been. This ted talk changed me life, THANK YOU!!!!! 💪
how did you lose 50kg im very interested
What ? 50 kg ! In how many months ?? Wow 😮
Ahh wow Gerogina!! I's super happy to hear that! Thank you =]
This is exactly what I used to do growing up and especially through my teen years. I picked up many different sports cuz I always got bored doing just one. I would fall in love with one sport then learn another once I got good at it which made me such an all rounder! 👏👏👏 Thanks for reminding me how I stayed fit and lean all those years! ❤
No worries Joshua! Hope it helped to make the whole game a bit more fun for you again!
Thank you for explaining this clearly, motivation loss is the most challenging part of losing weight. Bravo 👏
Hey you're welcome! This is where I specialise so I'm glad I was able to help!
Great talk! Never really thought about getting to a point with any exercise where I say "I do it because I enjoy it" but that makes sense that it's the best way to ensure you keep sticking to it.
Thank you!! And yes it really is the answer to permenant change. Enjoyment allows repetition, and repetition creates habits 👍 Good luck!!
This should have more views. Good practical advice.
Thank you! Hopefully one day my exposure will increase!
The rare no B.S., no woo-woo TED Talk with very good insights. Excellent!
Man everyone in here is so nice haha. It sound of you to say too. I really appreciate it Mike!
Amazing talk. This gave me hope!!!
Ditto with the other comments: if you don't love it you won't do it. Excellent job of breaking it down into easy-to-understand blocks Mr. Long. And congrats on a healthy lifestyle.
Cheers Antonio!! 😁
Good video. That’s why I’m always switching up my routine and exercises!
Legend!
This explains a lot. Exercise is boring af. This is my biggest obstacle to keeping a fitness plan.
Glad you found it helpful! I hope you've managed to find exercise options that are more focused on fun, rather than fitness/weight loss etc!!
I wake up 5am 7 days a week and get on my elliptical for an hour, though I watch TV; it helps.
Still boring and brutal.
However, If I become morbidly obese and can't walk anymore; that's going to be boring too, but in the worst possible way.
So pick your poison.
Thank you, very helpful.
You're welcome Grace!
this video helped me a lot to understand my mistakes, it was one of the most underrated videos that I've ever watched in Ted talks
Wow dude! That is really high praise as there is so many incredible talks out there. Thanks bro!
Thankyou this is really helpful 🙏🏽
what a fantastic awesome speech. This should give a reason for everybody to start moving..
I hope so Judy! I just wanted to make it clear to everyone that the narrow understanding many of us have on what is good exercise really isn't reality. We can choose anything we enjoy!
Great talk Simon Long.
Thank you King Leo! High praise from a badass like yourself!
This was a great explanation, I can relate now why I do some things consistently and why I can't stay consistent with others, which annoys me so much. It feels like this talk took out a selfmade-blockade in my brain. Thank you again!
Ahh no worries Judit! Hopefully you managed to find some fun in it all again =]
I'm hoping this will help me get motivated to make ME my priority. I can't keep neglecting myself to do things for others. I can do this right? 🤦🏼♀️
You CAN 100% do this. Step by step. Focus on enjoyment!! That must be your number one priority! Personal enjoyment! Good luck Beverley!!
Stay strong , good luck
Make God your priority and everything else will fall into place
I am the same and struggles to keep myself up and have learned one thing recently which I would love to share with you that we need to take care of ourselves first if we want to take care of others, it’s just like in the plane before take off flight attendant advice in case of emergency situation first put the oxygen mask on you and then help the person next to you. I am truly deeply inspired by this example and now look at things differently ♥️. God bless you 💐
Thank you as well.
No worries! Cheers for giving me some of your time!
Great speaking!
This is a sensible and useful talk. It deserves more views.
Yes
Cheers guys! I am super critical of myself so I appreciate that no end!
Love it thanks
Agreed, boredom is number one enemy. Besides running, now I'm adding cycling when it's possible.
Happy days Azian. Hope boredom is a thing of the past now bro! (Or I suppose in reality, I hope it's just a lot less frequent. We can't really escape it altogether)
Thank you
And thank you for checking it out!
Simple message but accurate 👌
Thanks!
Wonderful
Thank you!
Great talk 👌👌👌
Thank you! Hope it gave you something to work with (if you needed it!)
Thank you so much. I realize that I have listened to too many well-meaning friends who tell me that skiing (the exercise I love most) can't work as my main form of fitness because I can't get up to the slopes but a few times a year. Now I am thinking about other forms of exercise that puts the wind in my hair and allows me to experience nature and a rush, like hiking, (fast) or maybe rollerblading.
Mostly you got me thinking, so thank you. What is it about skiing? How could I seek to find that essence in other ways?
biking is great for feeling the wind in your air!
Yes amazing!! Ahh it's so good to see the advise in practical actions like this! Thank you!
@@meganmalisani4433 Great shout!
Biking IS like skiing. Specifically mountain biking. It shares the elements of shifting your weight, having to pick a good line, not catching an edge, carving, etc. As you get better, you pick harder terrain. I break it up by going solo or in groups, hard or easy, Mtn road or cruiser. Lights make it possible in winter. I'm 61 and still biking the steeps and jumping (but start slow and stay within your ability-mostly). Good luck.
Thats an easy one. Skateboarding
I have other alternatives from my boring jogging👯, I do walking, cycling, playing badminton, skipping rope and palates.
People often asked me why they no longer see me exercise or walk in the park.
Told them that I don't run every day, I do other alternatives .🤣
I also play catch ball with my son, oh thanks for reminding me to play that one again
No worries Azel! Hope you and your son are getting good at catching! Lord knows I could use some training if you are!
I disagree with the idea of if something is boring you will just quit. My job is boring but I keep going because of what I get out of it(money) I haven’t set foot in a gym and am working out at home. Sure it gets boring but I’ve lost 9 pounds in less than 3 weeks so why would I stop now. My foods I’m eating are plain as can be but my goal is to lose weight and I am. So why boring or not would I stop? It doesn’t make sense if something is working your not gonna just quit.
Awesome talk
Thank you Roseann!
this is very recognisable. I do realise now i like swimming. and as i am moving close to a pool soon i wil be doing that. plus i wil be cyceling to my new job as its the easiest and fastest way to get there.
i kept getting recomended to go jogging. while i dont only get bored but its physicaly painful for me due to a old knee injury. (makes me feel like a old lady XD ) should just listen to myself what i want to do.
100%!! Do what you enjoy! That's what you'll stick too! The body doesn't differentiate and isn't biased as to what the BEST exercise is. As long as you do something consistently, you're health and fitness will improve! =]
And try walking! You won’t suffer any added injuries from it because you’re not “pounding the pavement” with each step like jogging/running does. When a person jogs/runs, your ankles, knees & hips endure added pressure (100x more) with each step taken. Combine that with gravity & your body weight. That’s why people “run” the risk of injury. Walking is so much better! You don’t need as much recovery time, if any & if you notice, you don’t get hungry as much like you with running. Try it & your old knee injury can actually get better from it & you’ll still get the exercise you want. Hope this helps you & good luck! 👍
I think this is good and helpful advice, but I don't personally think enjoyment in an activity is enough to sustain regular exercise, because enjoyment in anything fluctuates. For sure, choice is helpful in motivation. So is variance. But I don't think "motivation" is a synonym for "enjoyment." For example, when I have a really terrible run that was not fun AT ALL and leaves me feeling defeated, what is it that stops me quitting? That would be the thought that maybe I'll do better tomorrow. Motivation can't be divorced from enjoyment, but it's much more complex than just enjoyment, and it's very individual. What motivates one person won't necessarily motivate another.
At least, this is what I think. I think part of humanity's problem (not just in sport) is that we give up far too quickly when we get bored.
Yes I agree with your point. If we have a very limited pool of activities that we enjoy, then there is always the risk that enjoyment will reduce. I think this is where the self-effacing transferance I was referring too may help, as it allows you to expand your potential activities list.
I'd also agree that motivation and enjoyment are not synonyms of each other. They are very closely linked, and if you want to build one you need the other. But having enjoyment for an activity does not necessarily mean you will have motivation, and vice versa.
He addresses this at 11:15
I'm calling it, a video with this kind of title is gonna be one of the top 5 most viewed TEDx Talks on RUclips
Haha I wish!
We quit because we lack discipline.
We quit because we failed to prioritize our priorities.
We quit because we think our weight loss program is a temporary fix and not a life style.
I get mad at myself for not loving working out
Don't! It causes physical stress, which isn't enjoyable. Rarely is exercise fun "in the moment". It's the endorphins after the fact, in the short-term, and the progression you make, in the long-term, that makes it "enjoyable". Focusing on things you enjoy is a great start, as at least it takes away some of the monotony.
I do sports and most of the older people are the athletic ones when they were younger. If you like doing sports, it will be easier. The issue is the people who has no great experience doing physical activities. Unless you find something you enjoy, you will waste all the money spent going to the gym. Management of the gym will love you for donating money though.
That is what we do as kids... move around, do what we enjoy ... why do we overcomplicate things when we "grow up"?
He should be telling us how he did it and then relate the concepts.
When your motivation is not based on these rewards 🍟🍔🍨🍾🍺💷💵♀️♂️ you have to put in more effort to form a reason for self improvement.
Exactly! You have to find your deeper reasons =]
That is the absolute truth and my biggest challenge
I very much don't like working out ie weight lifting , fitness stuff even though I am currently forcing myself to lift weights. However I don't mind walking and try to hit 10,000 steps a day. Yes I like the look of weightlifting but that is just for vanity I probably shouldn't be forcing myself to do it because I don't think I can see myself doing it for the rest of my life or being interested in doing it for the rest of my life 😤
Who said you had to do it for the rest of your life? What if you just did it for as long as you enjoyed the results? There's nothing wrong with "vanity," especially if it means "confidence in yourself and your appearance" or "physically attractive." But what are some other benefits? Readiness? Ability to help friends move? Sense of accomplishment and knowing you keep commitments to yourself?
New College of Virginia
I believe that definition is wrong. Activity that requires physical effort = physical activity. Exercise is the repetition of a number of exercises done with the intention of adapting to a certain strain at a good pace. Exercise is repetitive by nature, physical activity doesnt have to be, even though its still very beneficial and still provides results. Just my 2 cents. good talk :)
Hey Richard. All good on your two cents mate. I was just using the definition that's used in health science. But really, what does it matter. You define in whatever way feels right for you bro! And cheers, hope it gave you something of use!
It feels like I can’t get through the pain of a workout. I feel like I need help.
have you tried making it less painful?
@@fitforfreelance Kind of, but when I do I always try to add more because I feel like I’m not doing enough.
@@cosmicbrotv6525 a lot of people do that, but that's accidentally insane lol. If you make it painful, then you quit and do nothing, which is infinitely worse than doing anything, right?
Look out for the word "should." I coach Guilt-free. Just dropped a video on workout motivation yesterday, actually. The #1 tip was do activities you enjoy!
@@fitforfreelance That makes sense. Thank you so much for your time and help. I really appreciate it :).
Is this a leadership speech or all about exercise? Im confused.
It's because exercise shouldn't be a 'plan'! Going to the 'gym' 3 times a week or whatever is just mental and probably physical torture! No one can stick to that!
Exercise should be something you do every day without really thinking about it!
Here's a start to do every day: First thing straight out of bed, 20 jumping jacks, 10 press ups, bit of planking (there's loads of variants). Evening after dinner, 20-30 minute walk (preferably in nature, woodland etc.). DONE! You will soon be feeling better, losing weight, then you will add extra press ups, longer walks etc. without really thinking about it! Some days you won't feel like it but do it anyway just reduce the amount you do, so like just the 20 jumping jacks and a minute plank in the morning, the next day you'll be ready to smash it again! 👍
Bruh moments
Trust me, same when I was taught this stuff too!
Wtf happened to me I used to workout everyday !
You're different now! Start fresh, 2 days, 22 minutes of waking per day. You can split it up if you want. I can tell you were really looking for motivation =)
Jesus loves you.
Nope. Still hate physical activity.
Haha that's fair. As long s you've considered it and made the logical choice =]
I wanted to watch this but his constant lip smacking is driving me crazy...i just cant
Hahaha yes very fair. I don't blame you. I feel I've improved a lot in front of camera over the years (kind of) but this was super nerve wracking for me and it shows. Cheers for trying though!
The scandalous end philosophically count because aftermath chronologically object for a acoustic mimosa. cheap, shiny street
This lecture is boring
Yeah fair. I was very new and nervous in front of camera and I think it shows in my delivery. Cheers for checking it out though!
why did he have to borrow a collar & cuffs from someone else?