I have had quite a few people reach out to me asking me how I find motivation. Truth is, I don’t even have that push sometimes, but I have developed discipline. However, even as committed to the fitness grind I am, I still slip up. One minute, I could be in the gym crushing workouts, smashing PRs, and riding that gain train all the way to flex city, and then a life event derails me.
We all have those days when we feel like we’re not getting anywhere. The very thought of having to go to the gym makes us think up hundreds of ways to convince ourselves not to go. The egg white and protein powder shakes makes you gag. You must find your motivation on at an individual level. What works for somebody else won’t necessarily work for you.
If you need motivation to stick with your fitness routine, it’s up to you. I was a beginner once, and I struggled a lot through my fitness journey. Here are 13 tips to stay motivated in the long run.
1. Set a goal.
Everyone’s fitness goal is going to vary. Some people may be dieting and exercising for health, strength, or a better body.
Do not set an unrealistic goal. Setting a goal that takes years of training to achieve will only get you frustrated and push you to quit early.
2. Create a fun exercise program.
There is no need to bore yourself with the same old fitness routine all the time. Change up your routine whenever it’s necessary. Try to switch up your exercises every week. A workout routine needs variety. If you like walking or bike riding, instead of using a treadmill or stationary bike, on nice days, you can walk or bike ride outside. Whatever you like, make it part of your workout regimen.
3. Track your fitness progress.
The best way to track your progress is by taking pictures and measurements, but please, ditch the scale!
Your weight will fluctuate a lot, and looking at the numbers on the scale will only drive you crazy. Creating a workout log and taking pictures is a great way to track your progress. Seeing how you increased your strength and bettered your body will only make you become more motivated.
4. Slowly work your way up.
Never start an exercise program thinking you are advanced. Don’t compare yourself to others. There will always be someone stronger and fitter, so you need to focus on yourself and working your way up. You will get there, but it takes time. If you are a beginner, than train like a beginner. Over-training will lead to injury, which will stop you from working out temporarily, possibly permanently. Begin slowly, and in time, add more intense exercises to your workout.
5. Be patient.
Results don’t come overnight. It will take around a month or two to really start seeing some changes. In the long run, though, it will be well worth it, but you must be mentally strong to continue a workout regimen.
6. Get a training partner.
A workout partner is a great way to make sure you exercise. They will also push you harder. Having a workout partner to push you as much as you’ll push them might be the difference between not going the gym or going the gym for that workout.
7. Use training as therapy.
I know it might seem a little strange, but think of fitness as a way of relieving stress and anger. If you can channel your anger into your exercise, then you will feel much better in your daily life because you’ve let go of all the tension you have stored up. Being active can boost your feel-good endorphins and distract you from daily worries.
8. Reward yourself.
If you have followed your diet very strictly, then you should treat yourself to a dessert or junk food treat. Having a cheat day will help you stick to your diet and most likely keep you sane. Do not over-do it, though!
If you have reached any of your goals, then you should reward yourself with a gift, such as a new bathing suit, or smaller (or bigger, depending on your goal) clothes.
9. Look for inspiration.
Looking at pictures and videos will inspire you to work out even harder. Doing this makes you feel like you want to be like those people. It’ll give you inspiration to work out. In addition, you can also learn ton of new exercise routines from them.
10. Experiment with different foods.
Healthy food doesn’t mean dreary, tasteless food. There are so many different things you can do to spice up your diet. You can simply buy low-carb sweeteners or sauces. They can completely change the taste of a meal.
11. Change things up.
Changing your diet or workout is very helpful. If I ever find I’m getting bored of my diet or my workout, I’ll just change things around and make it more interesting, which will make me want to continue with it and stay motivated.
12. Recognize that you will make mistakes.
You miss a workout here, another one there; you’re busy, right? Losing the motivation to work out can happen all too fast. The fact is, it can happen to anyone. Change is a journey; one that will have backtracks and wrong turns.When you recognize that you’ve started down that path, remember, you have the opportunity to change. You’ve recognized that you’ve made a mistake and that’s a positive first step toward building long-lasting success.
13. Stay focused.
Constantly remind yourself why you are working out. Whenever you feel like skipping a workout or cheating on your diet, remind yourself how you want that body, you want to excel in you sport or you want to be healthier. Think of all of the benefits of exercising.
Sticking to an exercise regimen can be hard. It can become tedious after a long period of time. You have to be mentally strong and disciplined to follow a workout routine. But if you follow these tips, then you should easily stay motivated and have a long, healthy life.