EXCUSES

This is such a hard one for me. I’m really, really good at making excuses. I can talk myself into justifying almost anything. I’ll know I’m supposed to work out, but when the time comes, I really don’t feel like it. So I start making deals with my laziness.

"Okay, if you don’t go to the gym tonight, you can go an extra day next week."

"You don’t have to go if you skip dinner."

"You don’t have to go because you’re going out later."
Or, finally:

"Screw it! I’m just not going to go!"

I’ll sit there for hours, justifying why I don’t have to do what I know I should. If you find yourself doing this, here’s the best advice I can give you: STOP THINKING AND JUST WALK OUT THE DOOR.

Don’t stop halfway, don’t hesitate before you reach the gym—just go all the way. You will never regret working out. You will always regret skipping it. I can’t stress this enough: stop thinking, and just go.

Making Deals with Yourself

It’s always better to just do what you planned without making deals, but sometimes, deals can work in your favor. If you really don’t want to work out, make amends with yourself:
"If I don’t go to the gym tonight, I’ll run around the block and do three sets of push-ups and sit-ups to exhaustion."

The idea is to make the “punishment” something helpful. The best deal you can make is one that actually makes you do more than what you were avoiding.

For example:
"If I take tonight off, I’ll go to the gym for the next six days in a row."

But here’s the rule: always follow through. If you don’t, you’re lying to yourself, and that’s the worst kind of lie. You’ll feel like a failure, not just for skipping the workout but for breaking your own promise.

Bribing Yourself (It Works)

Bribing yourself can also be effective, but be careful what your “reward” is. Remember, this is about motivating yourself, not sabotaging. For example:
"If I go work out, I’ll rent a movie on the way home."

Just be careful not to reward yourself with the wrong things. Bribing yourself with a whole pizza after the gym? That’s not going to help. Choose something you enjoy that won’t derail your progress.

The Nintendo Story: Why Bribes Work

When I was about seven, I wouldn’t stop talking. My dad’s friend, in a brilliant move, offered me a deal: “I’ll give you a video game if you can be quiet for five minutes.” It worked like a charm. That’s the power of a good bribe.

No one knows you better than you. So use your weaknesses to your advantage—bribe yourself into going to the gym or eating better. But don’t be stupid. You always know when you’re trying to trick yourself.

Common Excuses and Why They’re Stupid

Let’s get into the most common excuses people make and why they don’t hold up.

"I’ll start on Monday."

Why it’s stupid:
Ah, the classic "I’ll start on Monday." You’ve got a few days left to binge on junk food and be lazy, right? The problem with this mindset is that Monday comes... and goes. Then it’s suddenly the next Monday, or maybe the one after that.

Solid advice:
Why wait for Monday? What’s wrong with starting right now? There's no magical "Monday energy" that makes you more capable. Start today, even if it’s just one small step—like skipping dessert or doing 10 sit-ups. Every little action counts, and there’s no need to wait for an arbitrary day.

"I don’t want to get too muscular."

Why it’s stupid:
You’re not going to accidentally wake up one day looking like The Hulk just because you lifted a dumbbell. Building muscle takes hard work, consistent effort, and usually a specific focus on gaining mass.

Solid advice:
Exercise won’t make you “too muscular” unless you’re actively trying to bulk up. The reality is, strength training helps you burn fat, tone your body, and boost metabolism. Don’t worry about getting bulky—it’s not going to happen by accident.

"I’m too old to lose weight."

Why it’s stupid:
Yes, it’s harder to lose weight as you age, but it’s not impossible. Your body might be a little slower, but that doesn’t mean you should throw in the towel.

Solid advice:
While metabolism does slow with age, healthy habits still make a difference. Exercise can improve quality of life at any age, and eating right always helps. Start with small, realistic goals—like walking more, cutting out sugar, or doing low-impact exercises. Your body may not be 25 anymore, but it’s not beyond saving!

"I don’t want to spend money on healthy food."

Why it’s stupid:
Unhealthy food can be cheap, but so can eating smart. Plus, how much money are you really saving if your poor diet results in medical bills down the road?

Solid advice:
Eating healthy doesn’t have to break the bank. Simple, unprocessed foods like beans, rice, frozen veggies, and oats are all affordable. Buying in bulk and planning meals can also save money. You don’t need expensive superfoods or organic labels to eat healthily. And trust me, future-you will thank you for avoiding those medical costs.

"I’m just big-boned."

Why it’s stupid:
Yes, some people are naturally larger, but “big-boned” isn’t the reason for excess fat. A larger frame doesn’t cause obesity—eating too much and moving too little does.

Solid advice:
Acknowledge your body’s natural shape, but don’t use it as a reason to avoid losing unhealthy weight. Focus on getting fit, strong, and healthy at your body’s optimal size, whatever that may be. You can’t change your bone structure, but you can absolutely change your body composition.

"I can’t afford a gym membership."

Why it’s stupid:
You don’t need a fancy gym to work out. Your body doesn’t know whether it’s in a $100/month gym or a public park—it only knows if it’s moving or not.

Solid advice:
Bodyweight exercises like squats, push-ups, and lunges are free, and walking or running outside costs nothing. You can create an effective workout at home or in a park using just your body. Don’t let a lack of a gym stop you from moving.

"I’ll just do it tomorrow."

Why it’s stupid:
Tomorrow turns into the next day, then the next, and suddenly weeks have gone by. Procrastination is your worst enemy when it comes to fitness and health.

Solid advice:
Break the habit of putting things off. Start today, even if it’s just a small action like eating a healthy meal or doing 5 minutes of stretching. Procrastination doesn’t get you results—action does.

"I don’t have anyone to work out with."

Why it’s stupid:
Sure, working out with a buddy can be fun, but waiting for someone else is just another excuse to delay your progress. Your body doesn’t care if it’s solo or in a group—it still needs to move.

Solid advice:
Find joy in working out alone. Put on a podcast, blast your favorite music, or just enjoy the time to yourself. You’ll feel empowered when you realize you don’t need anyone else to reach your goals—you’re fully capable on your own.

"I don’t want to give up my favorite foods."

Why it’s stupid:
Losing weight doesn’t mean never eating pizza, chocolate, or fries again. You don’t have to give them up completely—just learn to enjoy them in moderation.

Solid advice:
Enjoy your favorite foods occasionally, but in smaller portions. Make healthier versions at home, or treat them like rare indulgences. Instead of eating an entire pizza, have two slices and pair them with a salad. It’s not about deprivation—it’s about balance.

"I’m afraid of failing."

Why it’s stupid:
Failure is part of any journey. You’re going to have setbacks, but that doesn’t mean you should avoid starting altogether.

Solid advice:
Failure isn’t falling off the wagon—it’s quitting after you fall. You’re going to have off days, missed workouts, and indulgent meals. But the important thing is to keep going. The only true failure is giving up completely.

"I’ll never look like a fitness model."

Why it’s stupid:
That may be true, but your goal shouldn’t be to look like someone else. It should be to feel better, get healthier, and become the best version of you.

Solid advice:
Forget about comparison. Focus on improving your strength, endurance, and health for yourself. You don’t have to look like a fitness model to feel good in your body. Aim for progress, not perfection.

"I don’t like exercise."

Why it’s stupid:
There are so many different ways to move your body—saying you don’t like any of them is just an excuse.

Solid advice:
Find something you enjoy. Whether it’s dancing, hiking, swimming, or playing a sport, there’s a way to make exercise fun. You don’t have to stick to traditional gym workouts if they bore you—find what makes you happy and keeps you active.

"I don’t know where to start."

Why it’s stupid:
If you’re stuck in the starting blocks, it’s often because you’re overwhelmed by too much information. But standing still gets you nowhere.

Solid advice:
Just start. Walk around your block, drink more water, swap out soda for tea, or do a few stretches. You don’t need a perfect plan—just take the first step. Action creates momentum, and you’ll learn as you go.

Making Deals with Yourself

Why it’s stupid:
Deals like, “If I skip the gym tonight, I’ll go extra next week,” are a slippery slope. You’ll keep making them until you’ve avoided working out for weeks.

Solid advice:
If you absolutely must make a deal with yourself, make it work in your favor:
"If I don’t go to the gym tonight, I’ll run around the block and do push-ups to exhaustion."
The “punishment” should push you to do more than you were originally avoiding. And remember: Always follow through. If you don’t, you’re lying to yourself.

Bribing Yourself

Why it’s stupid:
Bribes work, but don’t sabotage yourself. Promising a whole pizza as a reward for working out completely defeats the purpose.

Solid advice:
Instead, bribe yourself with something enjoyable but harmless, like, “If I work out, I’ll rent a movie on the way home.” Use things you like that won’t derail your progress. And remember—don’t trick yourself. You know when you’re setting yourself up for failure.

"I don’t know how to eat right."

Why it’s stupid:
Everyone knows what’s bad for them. Do you really need a manual to tell you that French fries and ice cream aren’t part of a healthy diet?

Solid advice:
If you’re already overweight, you don’t need more fat in your diet. Stick to basics—vegetables, fruits, beans, and lean proteins. And if you’re not ready to eat perfectly, start by simply eating less of the bad stuff.

"I have to eat it all—there are starving people in the world."

Why it’s stupid:
Unless you’re mailing your leftovers to a starving country, this excuse holds zero weight. The food isn’t magically helping anyone by staying on your plate—or going into your stomach.

Solid advice:
The trick is to prepare or order only what you need. Don’t let your hunger dictate your portions. Be mindful, not wasteful.

"I don’t know how to exercise; I need a personal trainer."

Why it’s stupid:
Nope. You don’t need a personal trainer to lift weights or walk on a treadmill. The instructions are literally on the machines.

Solid advice:
Start simple. Pick one muscle group and two exercises. Do 10 reps, rest, and repeat. It’s that easy. Look up routines online or grab a fitness magazine. You don’t need a trainer to get started.

"I don’t have time."

Why it’s stupid:
Everyone has 10 minutes. If you can scroll on your phone or binge-watch Netflix, you have time.

Solid advice:
Wake up 10 minutes earlier, or stay up 10 minutes later. Do push-ups, sit-ups, or even walk around the block. You don’t need hours in the gym—just consistency.

"I don’t feel like it."

Why it’s stupid:
Boo hoo. Nobody feels like it at first. It’s hard, boring, and uncomfortable—that’s normal.

Solid advice:
The tough part only lasts a couple of weeks. Once you build the habit, working out becomes easier and even enjoyable. Push through the discomfort and remember—it gets better.

"I’m too tired."

Why it’s stupid:
You’re not tired all day, every day. And if you are, it’s probably because of your current habits.

Solid advice:
You don’t need to do a full workout every day, but you can always squeeze in 10 minutes of movement. And the more you work out, the more energy you’ll have. Exercise will actually make you less tired in the long run.

"I’m too depressed."

Why it’s stupid:
Depression and weight issues go hand in hand. It’s a vicious cycle where you feel bad about yourself, so you eat, which only makes you feel worse.

Solid advice:
The only way to break this cycle is by doing something about it. Even small steps toward better eating or movement can help lift your mood. It’s hard at first, but the rewards will come with consistency.

"I love food."

Why it’s stupid:
Of course, you do. Everyone loves food, but overindulgence is what gets you into trouble.

Solid advice:
Moderation is key. Ice cream every night isn’t special—it’s a bad habit. Save those treats for once a week or once a month, and they’ll taste even better. You don’t have to quit your favorite foods, just don’t eat them all the time.

"I like being fat. Fat is beautiful."

Why it’s stupid:
No, you don’t, and no, it’s not. It’s just an excuse to avoid doing the hard work of getting healthier.

Solid advice:
You don’t have to be skinny or ripped, but you do need to be healthy. Carrying excess weight affects your quality of life and health. Being healthy makes you feel better both physically and mentally.

"I’m naturally fat" or "big-boned."

Why it’s stupid:
Big bones don’t explain the 100 pounds of extra fat around them. Fat doesn’t magically appear—it comes from eating more than your body needs.

Solid advice:
No one’s natural state is “fat.” If you stop overeating, you won’t be overweight. Control your food intake, and your body will follow.

Learn to Recognize Your Own Excuses

Excuses are just that—excuses. If you want to make a change, you have to stop making them. Take action instead. In the next section, we’ll dive into what these weight-loss commercials promise and why their “easy” solutions aren’t the real answer.