PT Personal Trainers

5 WAYS TO KEEP YOUR MOTIVATION TO TRAINING

Demotivation is a recurring problem for those who practice physical exercise, but luckily there are ways to combat the urge to stop training.

Nobody can say that they never lost the motivation to do sport. Maybe because the results insisted on not being seen, because they were tired, because they didn't like how they trained or because they just didn't feel like it. Often, that discouragement led you to fail one day, then another and another, and when you noticed it, you hadn't trained for months.

It's easy to set the intention to eat healthy and exercise regularly. However, as the days go by, motivation begins to wane. Although this is normal, we want to help you not fall into the temptation of the sofa and laziness. For that, we've put together five tips to keep you motivated to train.

1- Define concrete goals

When you start training, it's important to know why you're doing it, whether it's to lose weight, to have a healthier life or to help with a health condition. Once the reason that leads you to practice sport is well defined, it is essential to set goals. You have to make a plan of attack, so to speak. Think of achievable, realistic and simple goals. If you set a goal too high, you are likely to get discouraged after a short time. Instead, opt for shorter goals and increase the difficulty as you reach them. That way, you will be able to adjust your goals according to your reality. People without plans tend to lose interest faster.

2- Have fun exercising

It may seem like silly advice, but it is the most important of all. Make sport fun and a hobby you enjoy. Aren't you going to train at the gym? Then try a group sport like football, volleyball, tennis, basketball or even ballroom dancing. The important thing is that you move. It doesn't matter if it's martial arts, running or swimming. There are many possibilities and you can certainly find one that you enjoy doing. In addition, there are many ways to make your sport more fun. There is a strategy called “temptation building” – increasing temptation – which argues that you should combine physical exercise with something you really want to do. For example, do you really like listening to music or listening to a certain podcast or audiobook, but feel like you don't have the time to do so? Why not combine the two and listen to them while doing sport?

Another way to have fun is to change the type of exercises you do. Run around different places, change your training routine and believe me, you'll end up discovering new muscles you didn't even know you had. Also think of practices so fun that you won't even remember you're being active. It can be an afternoon in a trampoline room, or the simple game of tag with children. There are many options.

3- Reward yourself for accomplished goals

Usually, at the end of a workout, you feel that feeling of well-being and long duty. For many people this feeling is the reward they need, but for others it is not enough. If you need extra motivation, set rewards. If you complete a certain workout, you can buy those sneakers you've been dreaming of. Or eat that food you were really craving. However, if you don't, you can't. Have an encouraging conversation with yourself and decide the reward you want and deserve after putting in the effort you set out to do. The reward can be anything you want, from material goods to moments of rest.


4- Track your progress

Journaling is a widely used technique with proven benefits, which consists of putting our thoughts on paper. Basically, it works like a diary, but it goes beyond that. Some do it to keep a record of their diet and the same applies to physical exercise. Write down what you did, when you did it and where. If you want to be aware of a more visible change, you can also point out your measurements and attach photos. In addition to helping you to see your progress, the record will allow you to understand what went less well, in order to change your routine for better results. Enjoy and also write your reasons and reasons why you started. When you feel down, read them again and take a moment to think about how far you've come. Do you feel stronger? Faster? Better?


5- Get a training buddy


Have you tried all the options and still you are still unmotivated? Then join a group that likes the same sport as you or train with a friend. That way, those people who accompany you will pull you into the practice of physical exercise. It's one thing not to want to get out of bed to train, quite another to do it knowing that you have a friend waiting for you. Another way to do it is by sharing your workouts on social networks or in specific applications. For example, we have a running club on strava where you can compete in a healthy way with other runners and even win prizes. It is proven that being part of these groups encourages the practice of sport, increases the desire to have a better performance and gives you a sense of commitment to sports. Now that you know 5 ways to stay motivated, start thinking like an athlete. Set a goal, have fun, recruit a friend to challenge you, reward you and track your progress. At the end of the day, you will train, you will be in a good mood and you will improve your health. Be your best version, but never forget that you must listen to your body. If you need to rest, rest. And come back with everything the next day! Come on!

 

Alexandre Ichim