POST TYPE: PRO TIPS
Affiliate Disclosure: This post contains affiliate links. As an Amazon Associate, we may earn commissions from qualifying purchases.
The importance and numerous benefits of physical activity are undeniable. The importance of frequent exercise on an individual's health is being mentioned more and more every day.
In today's modern life, with the arrival of various electric vehicles and the development of communication, people move less and less. This is understandable because there is no need for physical activity, but we must not forget our essence of being and movement as essential.
However, new data from the World Health Organization research say that 1.8 billion adults are at risk of disease from insufficient physical activity, and that number continues to grow. It's ironic because when we look, new gyms are opening around us every day, and even the internet is flooded with fitness information. People seem to have difficulty staying motivated at the gym, so we have some great motivation tips below.
Research says that 50% of gym starters quit within the first 6 months. I have witnessed the growth of the small city gym members that I started in 2018. In the first days of opening, people were interested in coming and doing their training with great enthusiasm. But we all know that what starts quickly ends quickly, so 70% stopped coming to the gym after about two months. Those two months were like a kind of warm-up, creating a foundation for further progress, so I train even today, 7 years later.
It does not matter how slowly you go as long as you do not stop.
Discover the 10 Best Tips to Stay Motivated at the Gym
Set a clear goal according to your vision.
Setting a clear and specific goal seems more motivating than a straightforward approach. This theory has been scientifically confirmed under the goal-setting theory developed by Edwin A. Locke. When you have a clear sense of purpose and direction, it's much easier to stay motivated. Setting specific, achievable, relevant goals will give you a great roadmap to success.
Make exercise your priority.
Nothing will magically happen by itself in your day. If you leave training for later or only as an option, you will most likely not do it. A better approach is to include exercise in your routine as part of your day. You must prioritize your training and allocate a specific time to it in your working day. Training will improve you, sharpen your focus, and make you more productive in other activities or your job. Also, prioritizing training will automatically motivate you more.
Find activities that you enjoy doing.
The third of the 10 tips is always to do what you enjoy because it will motivate you in the gym. When you do what you love, it's not just work. It's something where you want the process while working and are satisfied. This has been scientifically proven under the name Intrinsic Motivation. Be a little creative and find something new that you enjoy that will keep you coming back because it will motivate you.
Focus on your systems and creating habits.
Setting a clear goal is suitable for direction and is helpful. Working on your systems is the best way to progress. When you spend too much time thinking about your goals and too little time designing your systems, that's when a problem arises. This is best explained by James Clear, the author of the New York Times bestseller Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones (advertising link). The book has sold over 20 million copies worldwide and has been translated into more than 60 languages.
Turn on the music and improve your training.
Don't overthink; turn on your favorite song and discover all the benefits of music during exercise. Music has been shown to reduce perceived exertion, increase exercise enjoyment, and improve exercise performance, mainly in moderate-intensity exercise. A study found that listening to up-tempo music during high-intensity exercise can improve performance without causing a feeling of greater exertion. Listening to music can motivate you and significantly improve the quality of your training, and this has been scientifically proven.
Train with a partner who will support you.
Having someone to support you or being in a community is a huge motivation. Researchers say that exercising with other active people can significantly motivate you. However, they also recommend exercising with someone close to your fitness level so you can better understand each other. Finding support and inspiring each other is much more effective than training alone. After all, it is positive that you may meet new friends.
Always track your progress.
One of the many great tips is to track your progress to stay motivated in the gym.
Make a quality training plan and progress slowly. Record your performance and track your progress every workout. Rewarding yourself for completing a section is good, as it increases motivation. Use an app or, even better, old-school paper and pencil.
This great Fitness & Food Journal (advertising link) makes progress tracking easier. It also has a diet diary for tracking your daily calorie and protein intake to see if you are moving toward your goal.
Stimulate your body for a new workout.
Many studies conducted among athletes competing in team and individual sports report that caffeine may enhance performance in various sports tasks. Caffeine is regularly consumed to improve performance during exercise. Research investigating how caffeine benefits exercise shows that drinking coffee or another caffeine-containing nutritional supplement before exercise can improve performance.
Come back as soon as possible after missing a workout.
We all have to miss a workout occasionally, whether due to illness, vacation, family emergency, or other changes. Don't panic because the muscles won't disappear overnight, as one study says that overall strength starts to decline after 3-4 weeks. Sometimes, it's easy to fall back into your routine. But for the most part, finding the motivation to return to the gym is harder. It is essential not to miss too much because returning will be more challenging.
If you miss one day, there is no problem, but if you miss another day, a bad habit begins to form, and there is a very high probability that you will continue to miss it. If you miss one workout, do the one you missed and then continue following the rest of the workouts in your program in order. If you miss two or three training sessions, go back to the beginning of your training week and start from the beginning. Missing a month or more, starting from scratch with light weights is recommended until strength is restored.
A little mixing leads to motivation and muscle growth.
If you constantly do the same thing, it can become monotonous and boring, a recipe for losing motivation. Then, it's time to change your workout routine. It is good to change or introduce new exercises in your program. You can use different workout equipment or explore outdoor activities, which will further motivate you.
It's common sometimes to miss a workout or two and struggle to find time to exercise when we have a busy schedule. However, if we prioritize our health and make exercise part of our daily routine, we will indeed find motivation. After all, no one can help us but ourselves. We must listen to ourselves, check whether we have set realistic, achievable goals, and find a balance in mental and physical health.
This post is for informational and educational purposes only. This post should not be taken as therapy advice or used as a substitute for such. You should always speak with your doctor before implementing this information. Thank you!
👉 If you know someone who wants to be more active but is unsure where to start, is struggling with motivation, or is just curious about healthy living facts, share this with them. Let's inspire each other!
📧 You can also subscribe to stay updated on upcoming blog posts and valuable tips.
Comentarios