So, you have started with your training. Everything is going great, and you are full of ambition to achieve your fitness goals. It feels like you have to keep holding yourself back so your body doesn’t get too much of a good thing. But after a few weeks, you don’t want to leave the sofa anymore? Don’t worry, this is completely normal and it can happen to anyone.
What you need now is your own personal motivation strategy to stick with your plan:
1. Visualize Your Success
The more often you imagine something, the greater the chance is that your idea will become reality. That’s also how it works with your goals. Would you like to lose weight? Then you should envision your weight loss over and over again. Imagine how it will be to reach this goal. Imagine your result, your goal with all your senses. How do well-trained muscles feel to the touch? How will they look in the mirror? Also, use the power of language and keep encouraging yourself: “I can do this, I’m not afraid, I just have to hang in there, it will make me stronger.” Program yourself for success! Self-doubt is the biggest killer of your mental strength.
2. Nip Boredom in the Bud
Of course, your motivation and performance can fluctuate from day to day. Sometimes, you will feel fit and full of energy and on other days, you will feel weak and lack energy. The causes of this are not only physical – often it is just your mind playing tricks on you. Muscle building has to be fun and you have to achieve results – otherwise, your motivation will suffer. So, don’t give boredom a chance. Introduce some fun and variety with these tricks:
- Work Out with Your Friends: Training with friends is fun and boosts your motivation. Set workout sessions can also help you stick with it. A training partner can provide encouragement, and you can help each other through a motivational slump.
- Try a Change of Scenery: You don’t always have to work out in the same place. Mix things up a bit and work out in different places – on the patio, in a park, or at home in your living room.
- Listen to the Right Music: The right beat can push you to peak performances and really motivate you. Is there a special song you like? Then use it to motivate yourself and get your emotions involved. Motivational photos, videos, or quotes can give you a boost and increase your desire to work out.
3. Work Out in the Morning or Right After Work
As the day progresses, your weaker self grows stronger and stronger. Once you get home from work and relax on the sofa, there’s no getting up again. Try to outwit your weaker self and go for a run or do bodyweight training in the morning.
You’re not a morning person? All you have to do is clear away all the obstacles keeping you from exercising after work. For instance, pack your gym bag the evening before and take it with you to the office. This way you can go right to the gym after work or go for a run. You’ll be so happy afterward that you’ve worked out and can collapse on the sofa and relax.
4. Challenge Yourself with Training Plans
There’s nothing better than achieving your fitness goals. But you need new challenges if you want to continue exercising on a regular basis. How about a new training plan?
Whether you choose a 12-week bodyweight training plan or a running plan, the important thing is that you stick with it and that your workouts are fun. This is the only way to have lasting success.