How to Get Motivation for Workout? That intrinsic motivation is a state in which people feel excited. This is the basis for starting to perform an action that can be exercise or sports learning action, or any action around our life.
There are many ways in which we can influence a person’s emotional state and of course, there are ways in which we can either create a person’s motivation or take away his motivation.
Within the scope of this article, we will outline some of the most basic points to help you arouse motivation to maximize your daily practice to achieve your goals.
If you are a participant and read the material on how we reprogram our minds, you have probably heard of Mind Programming language.
But in this article, we only outline general points to assist you in regaining your desire to exercise.
Let’s go from the simple things, but this is the root of many problems.
- For example, why do you need to get up early to get to work on time?
- Or for example, why do you have to go to the supermarket today because there is a sale there
- Or the simpler thing you can see right now, which is why are you lounging on the sofa watching TV and eating popcorn?
What drives you to take those actions.
We need to remember that our body always wants to rest the whole physical state to optimize and save energy, which is a mechanism rooted in the human body people are born with.
Okay, I’ll explain a little bit; you need to get up early to get to work on time because you’re afraid of getting fined or you’re afraid of losing your job at your workplace.
In the next example, you go to the supermarket on the day of the sale earlier because you wish that you will own the items at a lower price than usual.
The third example is why is it more enjoyable to lie on the sofa than to have to exercise?
The first is that when you lie on the sofa, this is the body’s default mechanism to save energy and feel good, but if you could use a stream of information to tell your body if you lie on the sofa and eat excess energy, you will cause diseases.
Now, remember the two examples above; first, you need to act because you are afraid of something; you will lose something and second example, you act because you will gain something, add something, or in other words, you will satisfy something.
So you can use an act of fear or a thing of gratification to be able to tell your own body to prompt and act.
And all the main points outlined in this article are small anchor points to assist you in your training and create rewards or comfort or remind us of things that take a lot. What if we don’t practice every day. And all of these are ways that we can motivate ourselves.
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Any other questions?
How to Get Motivation for Workout: start training at a fixed time
Write down a list of achievable goals and look at it regularly
Think about the reasons you want to exercise and some of the fitness goals you want to achieve. Put the list somewhere you will often see, like on your refrigerator or near your bathroom mirror, on your desk, to remind yourself.
- Try to include both short-term and long-term goals in your list. For example, you might include “Do 50 crunches,” as well as “Complete a 10km marathon.”
- You can set goals that you expect to achieve, but don’t train blindly to get there. If you’re working out just because you want to look like a supermodel, you’ll probably get bored very quickly.
- Work with big goals. If you haven’t exercised in months, don’t list something as unfeasible (like being able to push up 90kg right away). You will quickly become discouraged if you set unattainable goals.
Replace “should” with “want”
If you tell yourself you “should” do something or you “must” do something, you will find it harder to get started. Instead, look at your list of goals and remind yourself why you “want” to do it in the first place.
For example, if you think, “I should go running right now, but I don’t want to”, try reminding yourself of your goal, like, “I want to feel stronger and more confident, and running today will help me get it done.”
Buy yourself some cool new workout accessories.
If you only have a pair of sweatpants or yoga pants, you can easily skip going to the gym because you…haven’t washed your clothes.
Buy some exercise accessories that you really like yourself, such as a fitness watch. You’ll be happy to exercise only for a reason to wear them!
Gym accessories can be expensive, so don’t try to buy them all at once if you don’t have the money. Just buy one or two whenever you can, and keep an eye out for good deals on sale.
Set up rewards when you complete a new goal
Think about the rewards or the results you want to achieve to motivate you when the workout gets tough, or you just don’t want to get out of bed.
Your reward can be anything you expect, from drinking a smoothie, drinking bubble tea, buying a bag, or watching your favourite show after a workout. A pretty cool idea to stay motivated.
Find a workout buddy.
Exercising with friends has been proven to be more effective than exercising alone. Find a workout buddy if you want an accountability partner. Some people prefer to work alone, but you can find the motivation to have a friend help you stay on track.
The two of you can make a plan to work out together, or you can just talk at the end of each day and discuss whether you’re meeting your goals.
Talking to a friend can be really helpful for identifying barriers that keep you from exercising. Having to explain why you’re not going to the gym will force you to really think about the underlying cause, whether it’s self-doubt, stress, or feeling overwhelmed.
Group exercise classes can be a great way to exercise and stay motivated, as the people you work with will push you to work out more often.
Note: Pay attention to choose a friend to practice carefully because sometimes choosing the wrong person is the one who often entices you to stop practising more.
Create favourite playlists
Music with 125-140 beats per minute has proven to be the most effective for practice. Choose fast-paced music with a strong beat that you can induce while exercising.
Start listening to your workout playlist while you’re getting dressed to get you in the right frame before your workout begins.
Motivation to start a new daily routine
Many scientific studies prove we want to form a new habit; it takes 21 days of repeating the action for that habit.
Set a goal to exercise 3 days a week
Setting a practicable goal, like exercising 3 times a week, makes you more likely to reach your goal because you won’t feel discouraged if you miss a day.
When you can work without feeling pressured, you may even find that you’re motivated to work more often than your goals!
In general, you should do 150 minutes of cardio per week and increase your weight training at least 2 days a week.
The destination is easier to see if you know where it is.
“You need to set clear and realistic goals.” – Jeremy Snape, the psychology coach of many entrepreneurs and the British football team, shared.
If you compare the journey to the gym to a marathon, the initial goal is your starting line. Without a starting line, you will not know where you start, do not know where you are on track, from which it is easy to lose motivation to exercise and will give up in the middle of a long race.
Break down the goal
How to eat an elephant whole? The answer is: break it up and eat it slowly!
Spending 20 minutes on the treadmill can seem scary if you’re out of breath for 2 minutes. Instead of focusing on the big picture, tell yourself you can do it in 3 minutes, then 5, then 7.
If you need to, slow down your pace during your workout to keep going and reach your goals.
“Imagine a pyramid with the original target at the top,” Snape said. “Under that crest will be smaller goals, in other words, the “sub” goals of the original goal.
For example, how much weight loss, how much fat, increased endurance, … are the “child” goals of the original goal of keep fit. The “child” goals are broken down into stages, which are the elements that make up the largest goal.
Each “child” goal can also be broken down into specific daily actions. “For example, to lose fat, set yourself a low-sugar or calorie diet, set a schedule like eating before 6:30 a.m. every day or going to the gym three times a week in the morning before work. .” Snape shared.
The once-great Rome was not built in 1-2 days; the pyramid is not coincidentally standing tall all afternoon, so is the gym. You can’t run to the finish line in a short time, but divide the distance up, allocate reasonable strength for each leg; only then will you partly achieve endurance in a long keep fit.
Add both cardio and muscle training to your routine
When you’re focused on bodybuilding, it’s important to balance exercise endurance, or cardio, with strength-training exercises like lifting weights.
Combining weight training and cardio is a great way to do both at the same time. Jump squats, burpees, and mountain climbers can be added to your cardio routine. Crossfit and circuit training are other excellent options.
Schedule workouts on weekdays
Life can get hectic, and you’ll probably have a lot going on during the day. You schedule work meetings, doctor’s appointments, and even lunches with your friends, so make it a priority by scheduling your workout time.
Exercise doesn’t take up much of your day. Schedule 20 minutes into your day – 10 minutes for an intense workout and 10 minutes for a quick shower.
Sign up for a fitness class to encourage yourself
A great way to stay motivated is to sign up for a workout. If you sign up for a class that you pay for, you’ll find yourself more inclined to go to the gym even if you don’t attend.
Fitness classes are also a great way to find a supportive community, and you can benefit from a fitness trainer checking your posture (if you hire them).
Find fitness classes that combine cardio and resistance training. Cardio classes like Group X and Crossfit can be good choices.
Depending on your preferences, you can try yoga classes, MMA, Muay Thai, kickboxing or dance lessons…
Start with short exercises that you can complete
Don’t try to force yourself to work out for an hour the first time you exercise. Instead, start with small goals that you feel are manageable, like doing 10 jumping jacks and 10 push-ups.
The next day, try to increase the number to 15 or higher. If it doesn’t work, don’t be discouraged; try again next time.
Bargain with yourself if you have trouble getting started
Sometimes, the hardest part of doing it is taking the first step. If you find it difficult to get started, try negotiating with yourself. Tell yourself you just need to wear your workout clothes, but you don’t have to do anything else.
Then, try telling yourself to go outside and stretch, get into a warm-up routine, or drive to the gym.
Find exercises you enjoy
Most people think of activities like running or lifting weights when they think of working out, but as long as you’re active, you’ll make yourself stronger.
Find an activity you really enjoy, like climbing, swimming, or dancing…any other physical activity you enjoy.
Even just a quick dance party in your living room a few times per day can help you get in better shape!
Other fun workouts might include Tai Chi, Zumba, parkour, or even joining an amateur sports team!
Vary your exercises, so you don’t get bored
One way to help you stay motivated for your next workout is not to let yourself get bored. If you do the same workout day in and day out, you will get bored very quickly.
For example, if you follow a video tutorial forever, you will start to get bored. You may not see the results of your workout sessions, and this can affect your motivation. Try to change up your workout routine to keep challenging yourself.
You might want to run one day, lift another, and go swimming on the weekends, for example.
Keep a notebook and record your feelings after each workout
You can also use this log to keep up with your progress. When you don’t feel like exercising, read the magazine and each exercise that makes you feel good, and see how far you’ve come.
The above are ways to help you stay motivated to practice so that you can change yourself; if you have other ways to contribute, please comment immediately to let everyone know.
Let go of past failures
“Failure” here means that you are unable to complete your schedule under certain circumstances, especially in cases where you are hungry or tired. But don’t give up because you can’t complete a small goal.
Eating a snack pack or taking a day off from the gym won’t affect your keep fit journey too much. However, overcome these bad habits with tips such as: always carry healthy snacks with you, stick sticky notes to remind yourself throughout the house, etc.
In addition, if there is a training session tomorrow, prepare all the gym equipment from the night before in case you “makeup excuses” to not go to the gym the next morning.
Make more friends in the gym
Science has proven that exercising with a group of friends or a partner improves performance by up to 200%!
“Society plays an important role in shaping and maintaining one’s motivation.” – professional coach Becs Gentry shared.
However, these “friends” are not necessarily real people. Broadly, this “friend” can be a fitness software on your phone like Nike+ Run Club, etc. – software helps compare your results with other users of these apps. Science also proves people who post gym results on social networks tend to exercise more effectively than those who just keep the results to themselves.
Log your workouts
This also helps you maintain interest and motivation to exercise every day. Recording in a diary also helps you not to forget your workout schedule during busy times with work.
Always think you can do it
The part of us that is often unmotivated to exercise is because our primitive brains are programmed to save our bodies as much energy as possible.
While many experts focus on studying how to stay motivated, Samuele Marcora – a professor of Sports Science, on the contrary, seeks to find the answer to the question of why people lose motivation. Thereby, the professor proved that consuming caffeine before going to the gym is why the human brain becomes inactive.
Listening to your favourite music or talking to yourself that you will do it are measures designed to overcome laziness or loss of motivation to practice.
Training is a long, not-quick journey:
Being aware of difficulties and accepting challenges yourself is also one of the important “keys” to help you maintain motivation in the gym.
Change your perception of yourself:
Not only your muscles but also your consciousness needs a powerful moult.
“Only when you change the way you see yourself can you maintain a healthy lifestyle,” Snape said.
If you look in the mirror every day and talk to your body that: I am a healthy, active, confident person; In other words, if you create a belief in yourself, it will help you stay motivated to keep fit and live healthy every day. That is the ultimate goal of the gym journey: turning a person into a better version of themselves!
Regularly watch sports training videos:
This will give you many live sound images, rolling muscles, or the beautiful body you have always dreamed of.
These videos you can see a lot on social networking sites like Youtube, watch motivational videos or inspirational examples that surpass the number of parts through exercise.
This will keep you motivated to exercise
Watch negative video images of weakness:
When you watch these videos or images, you will feel pity or fear in your mind, but this is great for you to think, what if you are weak and that weak person???
You must be scared; you don’t want to be weak, which will keep you motivated.
Read book Motivational Self-Help:
Good books will help you learn how to control your mind, this is one of the powerful tools that can help you.
However you need to remember that the important thing is that after you get motivated again, you need to take action, get your butt up and go to the gym, here are some books you should read, or listen to:
Things to avoid to stay motivated:
Waiting to feel like exercising
Even the hardest exercisers don’t always feel like getting out of bed at 5:30 for a workout. It does not want an exercise that gets them out of bed but a combination of routine, discipline, and persistence.
Often, we wait for the motivation to exercise, but often the exercise itself precedes the motivation to do it. Committing to something more often can come before you feel motivated, and that’s okay.
Instead of waiting to feel like exercising, motivate yourself. Reward yourself at the end of your workout: a new book to read or an evening out.
Write your goal on a piece of paper and put it on your alarm clock or your car’s steering wheel. That prompt might be enough to get you started, which is always the hardest part.
Don’t skip your workout. Before giving up, ask yourself some questions. Will you regret your decision? How will you make up for that missed workout? Don’t let yourself get lost until you’ve made a sensible decision.
Make sure you’re doing the exercises that work for you. Evaluate your workout routine and make sure you enjoy what you’re doing. There’s no way to make you work out if you hate it.
Abuse of exercise
When we fail during exercise, we often respond by asking ourselves to fix this and get over it quickly. And how do you fix that? Sometimes we cram all the exercises into making exercise feel like torture.
This causes you to fail even more. If you try to maintain an impossible fitness level, you will be more prone to burnout, injury and, of course, more setbacks.
Instead of exercising more than you can afford, think of things that work better for you, like running a marathon, not a sprint.
You will make real progress if you take the time and gradually build-up to the right intensity of exercise.
Keep exercise simple. Don’t let guilt drive your workout. Instead, establish a program that works for your current fitness level, not your previous fitness level.
If you only take a week or two off, you can go back to tapering off your previous exercises. If it’s been weeks, months, or years, start with a basic walking program a few times a week and an easy full-body strength routine before starting to work out more.
Hire a coach. If you’ve ever started and stopped exercising, this might be a good time to call your former professionals. You may just need some tweaks to your program or some new ideas for exercising and sticking with it.
Set unrealistic fitness goals
Many people, when they first start exercising, have set unrealistic goals. It seems that exercising diligently and limiting your calories for a week or two will result in significant weight loss. Reality is often less of what you expect.
Sometimes, nothing makes much progress (at least outwardly) except for muscle pain and frustration. Sometimes it’s even worse; you can actually gain weight. This is usually temporary, but still, nothing more enjoyable than the experience.
Set fitness goals that are consistent with your current abilities. Especially if you hope to lose weight, it’s important to be realistic.
Set measurable goals. You can’t always predict how much weight you’ll lose each week. Forget about weight loss and look at results you can measure and control. Example: Complete a certain number of exercises per week or work out at a certain intensity.
Know that exercise is not magic. There is no shortcut to weight loss. It takes more exercise and more time to lose weight.
In fact, it can take up to a year to see real changes, simply because it often takes a long time to learn how to overcome obstacles in your life.
Accept that you cannot control every aspect of weight loss. You can control your diet, exercise, stress management, and sleep, but you can’t control your age, gender, and genes. Keep an exercise schedule and check your workouts, then celebrate each week you accomplish your goals.
Excuse the lack of motivation to exercise
We can all come up with countless reasons to give up exercise, and they all seem important. We are too busy, we are tired, or we really need to clean the house. Oddly enough, exercisers have the same problems and obligations, but somehow they still manage to exercise every day.
Make yourself an exerciser instead of an exercise avoider. Look for opportunities to exercise instead of excuses not to exercise.
Try lunchtime workouts, shorter, more intense workouts, or break up your workouts if you’re short on time.
Change your negative thoughts about exercise. If your workout was just another obligation, would you be excited to do it?
But what if your workout is an opportunity to take some quiet time for yourself? Or some time to watch your favourite TV show while on the treadmill or to lift weights? Beautify your workout time more positively, and you’ll be more willing to do it.
Be honest with yourself. As you lie in bed, negotiating with yourself about whether or not to exercise, ask yourself this:
Do you really train harder after work or tomorrow to make up for it? Part of creating an exercise routine is committing to it no matter the situation.
Think exercise will be easy
Buying a machine or a gym membership or even hiring a trainer won’t magically make exercise any easier.
If you want to change your weight, body composition, or health, you’ll need to work out hard. Don’t let the workout challenge put you off.
If you want to lose weight, be realistic about how much exercise you need. Most people exercise for at least an hour a day, most days of the week, to lose and/or maintain weight loss.
Also, be realistic about your physical level. How much you can really do depends on your schedule and also on your fitness level.
Even if you have the time, your body may only be able to handle 20 or 30 minutes of exercise at a time. Think about what you can mentally and physically handle and start there. You can add more workouts over time.
Understand that exercise won’t be comfortable. People who exercise regularly will find it easy, but it’s not. If you want to change your body, you have to get out of your comfort zone.
It won’t be comfortable, but understanding the difference between good pain and bad pain will help you figure out what’s normal and what’s not.
Waiting for the perfect time to exercise
We often think we’ll wait to exercise until the kids return to school or get out of school. Or we wait until after the holiday or after we change jobs or after the wedding. If you think that way, the perfect moment will never come.
Stop procrastinating. There’s never a perfect time, just like getting married, having a baby, or cleaning out the basement. So let’s get started now. Put on a pair of shoes and go for a walk, and you’ve exercised.
Work with your life as it is now. We always wait for things to settle down, but when does that really happen? Don’t try to change your schedule to accommodate the workout. Instead, try a workout that fits into your schedule, even if it’s just 10 minutes at a time.
Focus on a healthy lifestyle. The phrase “healthy lifestyle” is overused. Still, it’s the perfect phrase to describe the behaviours you need to focus on actually to lose weight: Exercise, but also a balanced diet equal, nutritious, get enough sleep, and stress management.
Fear of failure when exercising
If there is one thing for sure in life, we will fail at something, and we will definitely fail at exercise. You simply cannot expect to be able to exercise all the time. There will be occasions when you are sick, injured, exhausted, on vacation, or experiencing something else that temporarily forces you to abandon your exercise program.
The secret is not in trying to be perfect, but in spending the times in your life when you can’t work.
Forgive yourself. Most of us try to exercise after quitting, but you can find yourself making more progress if you really forgive yourself.
Do it better. Remind yourself that this is just an exercise. It’s not brain surgery, rocket science or anything that can kill anyone if you don’t perfect it all the time.
Get back on track and move on. It’s hard to come to terms with our bodies after a long break from exercise, and for that reason, some of us choose to give up.
Eventually, you’ll need to get back to training. Forget what you did wrong and focus on what you can do right, right now.
Self-sabotage while exercising
You need to know where your limits are so you don’t exhaust yourself with exercise.
Thinking you will only exercise whenever you have a period of rarely being active. If you had extra time, even though it never happened, would you really want to work out? Sure is not.
So how do you avoid this pitfall and stay motivated to exercise?
Plan your workouts by specific deadlines. Sit down with your calendar and schedule your exercise time. Then, plan what you will do during that time. For example, if you only have 30 minutes, interval training may be the most effective exercise for you.
Prepare for your workout. It starts the night before when you organize everything you need for your workout: Clothes, snacks, water, iPod, etc.
It makes exercise easier. Put your clothes by your bed, choose activities that are accessible and don’t require a lot of preparation or equipment, join a gym on your way home or to work. Remove as many obstacles as you can to get you into training fast.
Be flexible. Many people have a rule about their workouts: They have to stay in this moment and last for so long and include this activity.
If even one of those elements is not present, they may say, “Guess I can’t do it!”. If your exercise doesn’t work for you, change it up until it does.
Many people struggle with exercise and weight loss, but, unfortunately, many of them struggle alone. It can take a lot of courage to admit that you’re struggling, but doing so with the right people can make it easier.
Instead of exercising alone, finding support may be just what you need to keep going.
Ask for help. It’s hard to lose weight and even harder when you have friends or family against you. How can you eat carrot sticks when your spouse just brought home a huge pizza?
Talk to your family about how they can help you by eating a healthy dinner with you and saving pizza in your absence.
Find a support system. We can often find the best support from our friends and colleagues. That support system can motivate you when you’re about to give up, accountability when you’re failing, and understanding when you’re struggling.
Talk to an expert. Many people shy away from hiring a coach or nutritionist for help. Maybe it’s the cost, or maybe you’re embarrassed to talk about how far you have to go with a stranger. Fortunately, professionals can only help people with these problems when they get paid.
Exercising with someone will make you more motivated to exercise
Trying to be perfect when exercising.
We like to use guilt and shame to motivate ourselves to exercise, but it often backfires. When you’re not perfect, you feel bad about yourself and can turn to eat to feel better.
There’s nothing wrong with having a party now and then, but if you’ve always comforted yourself with emotional eating, it’s time to take a fresh approach.
Get some perspective. Imagine telling your failure story to a trusted friend. They will say, “You know, you really work hard.
Maybe you should give up”? Sure is not. Imagine what you would say to a friend in your situation and then say it to yourself.
Reduce pressure. When you make a mistake, your first instinct might be to panic. Ignore that instinct and remind your inner critic that you are allowed to make mistakes. Give yourself all the opportunities you need to succeed, no matter how many you lose.
The above methods help you regain your desire to exercise every day; you can use many other ways to satisfy the instant but still maintain the regularity in that exercise key.
Your body wants satisfaction and gives it a small harmless reward for the process, making you never lose motivation again.