7 tips to help you stick to your workout schedule

You decided that it’s time to actually work out and stop having excuses. Great! So, you probably have got yourself a gym pass or you have booked some classes and you are slowly progressing. However, after a few weeks for some reason (usually due to the stress from work, exhaustion, holidays, or burn out) you lose your motivation and decide that you feel more comfortable going out or watch a movie at home rather

than working out.

What if I told you that there are a few tips and tricks you can use to avoid this situation and to get you motivated and back on track. I’m going to go through these with you below:

1. Don’t ask for too much too soon 

Especially if you are a beginner or if you haven’t worked out in a long time, you shouldn’t overdue it. You could end up with unpleasant soreness or even injuries and you can get discouraged by not being able to
perform as you would like. Know your limits, take baby steps and once you feel confident you can gradually increase the difficulty of your workout plan.

2. Mix up your training

Going through the same workout schedule every time will probably start to be boring after a few weeks. Nonetheless it’s not going to do you much good if you don’t mix it up to cover all your muscle groups. So, you like your spinning classes or your cardio routine … that’s great, but I would recommend spicing up your workout routine by adding weights training days so you can improve strength and power. From time
to time you can also go for yoga classes and circuit training. The important thing is to find the workouts that motivate you and make you feel excited about going to the gym.

3. Sign up for a competition

One way to get you motivated to work out is to sign up for a sports’ based competition. It could be a 5k run, a swimming competition for charity or any sports’ race that would interest you. In this way, you set a goal and you motivate yourself to workout and get in shape for the race. Think about how rewarding it will be mentally and physically to achieve such a goal.

4. Avoid the classical “I don’t have the time to workout”

One of the main excuses used by people to stop working out or to not even consider working out is the time constraint. Yes, we all have crazy schedules and we try to balance work and our private lives. However, I like to see the time spent on workouts more as a quality time spent on myself. This is what I encourage you to do as well. It will help you release the stress, it will make you feel good and you will feel like you have accomplished something for yourself.

Also, if you still think that you don’t have the time to go to the gym, then get yourself a set of weights and work out at home for 30 minutes every day. Also, you can transform some of your day to day activities in work out sessions by: 
  • choosing the stairs instead of the elevator
  • going for a walk in the evening or in the weekend
  • you might not realise but even cleaning your house thoroughly counts as working out

5. Losing weight overnight is not a real thing

One cause of losing motivation and stop going to gym is the fact that you aim to lose a lot of weight in a short time. This is not a realistic goal and you should understand that losing weight and shaping up requires time and dedication. Especially if you want long term results. Instead you should focus on other goals like working out 4 days a week instead of 3, improving your strength, or even improve the way you perform the exercises.

You can of course set up weight loss goals, just make sure these are achievable and don’t forget that beside working out you need to have a balanced nutrition plan as well.

6. Record your progress

Keeping notes of your progress will motivate you to continue. You can keep records of things such as weight, body measurements, workout progress, etc.

7. Change the way you think

Motivation comes from within so you need to stop thinking that you can’t workout / you don’t feel healthy / you are not fit. Instead you should visualise the end result you are looking for. From now on I want you to have a positive attitude and believe that you are capable to achieve everything you set your mind on. Gradually you will see that physically and mentally everything will change for the better.

So here you have, my 7 tips & tricks to keep you going and motivate you to work out. If you have any other tips that motivate you, leave a comment and let me know what helps you.
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