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don’t just tell yourself, “I’ve got to get to the gym.” Try this solution from the University of Arkansas: Put on your calendar the days of the week you’ll work out, the time, which workout you’ll do, and for how long… and the days you’ll rest.

In a study, people who did just that increased

the amount they exercised by 138% in one week!

Why does it work? Because it gives you a concrete plan – so you can schedule other things around it. That way, you can’t say, “Well, something came up, so I flaked on my workout.” It becomes an appointment. And we’re less likely to bail on a fixed appointment than some random “I’ll work out whenever” plan.

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