14/09/2019 by Rich Levy 0 Comments
4 Tips to Get Yourself Motivated to Work Out
Being consistent with your work out plan is not the easiest thing to do. Even if you have set a goal to lose weight by a certain date, or you have vowed that you will actually go 4 times a week to the gym from now on, sometimes this won’t be enough to motivate you to go through with your training plan.
You have probably started with so much enthusiasm your workout plan and slowly, once things become tougher, you loose your motivation and you go off track. Well don’t worry because I have some good news for you. It's totally fine to skip the occasional workout, it can actually help you to recover and to reach your fitness goal faster. With that being said, this doesn’t mean that you should skip your training for weeks.
Your question might be now, so how do I go from snoozing every single day my workout plan to getting motivated and on track. Here’s where I come in and I share some personal tips (tested over the years) to hopefully get you back into the spirit of smashing your fitness goals:
1. Change your mindset
You need to be willing to change the way you think when it comes to getting motivated to work out. What you need to understand is that motivation is just something that helps you on the short run. Once things become harder and harder, motivation disappears.
Hence you need something more powerful to help you go through with this process. In my opinion you need to do 2 main things:
- First you need to set a clear picture in your mind of what the end result should be. And you can’t just say, “ok, my goal is to get in shape in 2 months”. It needs to be realistic and more substantial. Instead you need a more powerful goal, like “I want to become a healthy and confident person”.
- Then you need to understand what do you need to do to get there. Simply by following your workout and diet plans consistently and by working hard to achieve your goals. And when the though times will come (and you know this will happen) you need to be willing to push through the pain so you can get to the results. It’s foolish to believe it won’t be painful or hard and you need to embrace the challenges, knowing you can and will get through it.
2. Think about the way you feel after your workout
When you workout, your brain associates the effort that you put in with some kind of stress you place on your body. To “protect”
it self from this, the brain release a protein called Brain Derived Neurotrophic Factor. This protein protects and repairs your memory neurons and acts like a reset switch. In one word that’s why you feel at ease once you end your training.
Also to fight this stress, your brain releases endorphins. According the researcher McGovern:
“These endorphins tend to minimise the discomfort of exercise, block the feeling of pain and are even associated with a feeling of euphoria.”
Ok, so now that you know the scientific part of what happens on your brain after you work out, it’s time to think about the actual feeling you get after training and use that as a motivator to keep you going. I know that in those difficult moments, knowing that you will feel more energised, relaxed and accomplished, will surely place you back on track.
3. When you feel like giving up, keep it short
When you feel like you want to skip a workout day because you don’t have the energy for 1 hour of hard training session, choose a short 15 to 25 minutes’ workout. It will count more than doing nothing. You can choose a more intensive workout, like HIIT training. In this way in your mind you will know this is a short workout and it will end quick and you also get to do your exercises. It’s all about tricking your brain.
4. Reward yourself
You should set small goals, like achieving 10 pull ups in a certain period of time and then reward yourself. And when I say reward yourself, I don’t mean by going for a pizza or something else bad for your health. Instead buy some fitness clothes or a colourful fitness water bottle, book a spa day, or reward yourself with something you want and really makes you happy.