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24 Clever Tips To Get In Shape That Lazy People Will Appreciate

Seriously simple hacks that will get you in shape at your own pace.

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Alice Mongkongllite / BuzzFeed

Getting in shape is tough tbh.


But we're here to tell you that there are simple tricks you can do to change your fitness habits and make exercise less intimidating.

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BuzzFeed Life spoke with Jessi Kneeland, personal trainer and founder of ReModel Fitness, and Will Lanier, NYC Trainer and Group Fitness Instructor, who both said the key to getting fit is to find a way to actually enjoy exercising. While that may seem impossible, they offered simple, yet genius tricks that will get you to love working out in no time.Here's how to make that happen.

1. Don't even think about the workout part until you've created a habit of setting aside time every day.

"If working out isn't your thing AND you're not a morning person, then working out in the morning just isn't going to happen," Lanier tells BuzzFeed Life. "First try to make a habit of setting aside time. If your goal is to work out in the mornings, start getting up at 6 - 6:30 a.m. and just do things around the house or make yourself breakfast. Then after a few weeks when your body starts to get used to it, start gradually using that time to work out."

2. Go on walks during long phone conversations.

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"When you know you're going to be talking to your mom for a long time, or your friend, take that time to go on a walk," Kneeland says. "It's a mindless and easy way to get an hour of exercise in during a time that you'd be doing nothing anyway."

3. Fuel up on simple carbs 30 minutes before you work out.

Simple carbs are great to eat pre-workout because they are absorbed and digested quickly, providing your body with energy right away. Try to eat a snack that's high in simple carbs 30-minutes before you exercise for it to be the most effective.

Here are some great options you can try the next time you workout.

4. Keep a workout calendar and track your progress.

"Make simple goals, like move for 20-minutes a day, and mark down all the days that you successfully do it," Lanier says. "If you commit to a goal of doing that for 30 days, eventually it will become a habit and your body will start wanting to do it."

There's also nothing that feels better then checking something off that you've accomplished. Keeping a calendar will motivate you to stick to your goals and will give you a confidence boost as you watch the progress you're making.

5. If you don't want to leave your couch, then don't.

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You don't need to leave your house – or your couch – to get a solid workout in. There are many accessible exercises and home workouts you can do from your living room, that won't require you to make the commute to the gym.

Here are 18 Youtube channels to follow for awesome workouts you can do in the comfort of your home.

6. Create a couple of awesome pump up playlists filled with 'tunnel' songs.

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Research has found that music can actually change the way people respond to fatigue, even during endurance exhausting activities like running. So take the time to create a few playlists filled with 'tunnel' songs – songs that athletes play when they're walking out of the tunnel on to the field – that you know will get you going, and plug in your earphones every time you need the extra push.

Here are 17 music hacks that will get you a better workout.

7. Try to do just 10 push-ups and 10 sit-ups everyday, even if they aren't consecutive. / Via

"A lot of people have this 'it has to be all or nothing' mentality in their head," Kneeland says. "That's absolutely not true. If you do just 10 push-ups and 10 sit-ups a day it will help build up your strength and endurance so that you'll be easily doing more in no time."

Here are some other body weight exercises you can do if you get tired of push-ups and sit-ups.

8. Follow some awesome people on social media that will inspire you to get active.

Sometimes all you need is a little reminder that your goals are achievable. And following incredibly inspiring people like Misty Copeland, Dwayne 'The Rock' Johnson, and Jessamyn Stanley, will ensure that you're reminded of that every day when you're scrolling through your newsfeed.

Here are some awesome Instagram accounts to choose from.

9. Pack your workout clothes at the same time you pack your lunch the night before.

"I always try to put out my clothes the night before because it's one less thing I have to do in the morning, and it's one less thing standing between me and working out," Lanier says.

Whether you're trying to get a workout in before work or after, packing your clothes the night before will make working out more convenient and give you less excuses for why you don't have the time.

10. Power down all your technology an hour before the time you want to go to sleep.

"Put your phone and computer away an hour before you want to go to sleep," Kneeland says. "It's really hard to do and I struggle with it all the time. But it will really help you get more sleep, which is important for getting in shape."

Kneeland suggests getting better sleep by creating a routine you do every night before going to bed, so that your body is wired to go to bed at a certain time.

11. And invest in a sleep mask.

"I love them and they really help me when I can't go to sleep or stay asleep," Kneeland says. "I really recommend people who have sleep-trouble try them."

You can find a few options here.

12. Don't force yourself to do something you hate.

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"If you hate running, don't do it," Kneeland says. "Don't do something that makes you miserable. It will only make you hate exercise that much more and you won't ever want to do it."

Instead of forcing yourself to get on the treadmill twice a week, try doing something you actually enjoy like joining a sports team, going on a hike, or taking your dog on more regular walks. If you actually have a good time while you're exercising, your brain will associate the activity with positive thoughts and make you more likely to do it again in the future.

13. Make sure you buy the right shoes for your feet and not just what looks coolest.

Wearing the right shoes can be the difference between an enjoyable workout and a painful one. When you're shoe shopping keep in mind that different shoes are better for different activities and that the type of shoe you get is going to depend on a lot of things including how much cushion you like, how your feet pronate, and how much stability you need.

If you're looking for a good running shoe – whether you're a beginner or more advanced – take our quiz here to find what model will best suit you.

14. Work out for a cause you're passionate about.

If you're having a really hard time motivating yourself to be active, find a cause that really means a lot to you and sign up for an event – a walk, run, swim, etc. – that supports it. Or you can download an app like Charity Miles that allows you to raise money for a charity of your choice every time you walk, run, or bike. That way you're committing to exercise for something much bigger than just yourself.

15. Do your research and go into every workout with a plan.

If you've successfully motivated yourself to work out, you want to make the most of the opportunity by having a routine already in mind. That way you'll be able to efficiently go from exercise to exercise without having to stop in between to come up with what you're going to do next. Not only will that break your momentum, but it will also give you the chance to call it quits, robbing your body of the workout it's capable of.

If you're looking for workouts to try, you can do the one by Lululemon above or this 20-minute fat-burning workout.

16. Drink green tea or coffee throughout the day.

Sipping on green tea or coffee during the day will give you more energy, which will decrease the likelihood that you'll crash once the workday is over, and increase the likelihood that you'll make time to exercise.

17. Buy workout clothes that you love wearing.

It may be a no-brainer, but owning workout clothes you love will make you want to wear them, which will only help motivate you to get active.

Here are 50 pieces of affordable workout clothing that you'll love working out in.

18. Practice positive self-talk and seriously be kinder to yourself.

"The most important thing I do with my clients is I try to help them let go of negativity and be more confident in themselves and their abilities," Kneeland says. "Self-worth plays such a huge part in getting in shape. It's such a motivational factor. You have to believe that you can do it, before you actually can."

Every time you're tired, instead of getting mad at yourself and thinking you should be in better shape, congratulate yourself on working hard enough to be that tired in the first place. Change your mindset so that you're building yourself up instead of tearing yourself down.

Here is a quiz that will tell you if you're your own biggest bully, and 38 reasons you should feel better about yourself immediately.

19. Keep your expectations realistic and go at your own pace.

"It's great to have goals but one of the most important things is to keep them realistic," Lanier says. "For example, if you're not a morning person you shouldn't expect yourself to just become a morning workout person over night. It's important to understand that it takes time for anyone to make things happen, and that getting down on yourself is only going to hurt you in the long run."

If you're an extremely competitive person and are used to holding yourself to high standards, maybe sit down with a friend or family member you trust and talk to them about it. They'll be able to help you get a better understanding on if you're being too hard on yourself.

20. Don't be intimidated of the weights section of the gym.

You have every right to lift weights as anyone else. Don't let fear of people judging you keep you from lifting. Putting on lean muscle is the best way to get yourself in shape whether you're trying to get stronger or lose weight (here's more on that), and if you're a weightlifting newbie the only way to learn is to do it.

Here are 11 dumbbell moves that are great to know when you're starting out.

21. When you get tired just concentrate on keeping your body moving.

"When you get tired just keep your body moving," Lanier says. "It doesn't matter how slow you move or what you're doing, just take things at your own pace and don't stop moving."

22. Stop focusing on how long your workouts are.

The quality of your workout doesn't depend on how long it is. Like Lanier said earlier, any exercise is great and the most important thing when first starting out is to just get moving. Focusing on how long you've been going for can be defeating and ultimately hurt your workout performance.

23. Always take rest days throughout the week.

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Kneeland says to make sure you take recovery time when you need it. Everyone needs some time off, even high performance athletes, and that’s because your body requires time to repair the muscles, joints, and tendons, you strained during your workout.

Taking time to recover will not only decrease your risk of injury, but it will also allow your body to build fitness and make even further progress in future workouts.

24. If you have a choice, choose the more active option.

If you have the opportunity, try to do simple things like take the stairs, run to the gym, or get up and turn the TV off yourself instead of asking your roommate to do it. While these things may seem small and inconsequential, they'll actually help your body get in the habit of being more active.

Getting in shape and leading a more active lifestyle is totally possible. Start with the baby steps... and soon enough you'll get there!

You got this! 👊💢

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