Even the most disciplined athletes and experience gym goers will go through little dips in motivation. Anybody who tells you otherwise is probably not telling you the whole truth. Its ok to lose motivation every now and again - the thing that makes the difference is wether or not you actually do something about it.
So thats why I'm going to pass on to you my top tips for GETTING motivated, and more importantly STAYING motivated. After reading this, you'll know exactly how to tap in to your REAL motivation, how to set yourself a realistic goal, and how to maintain your motivation when the going gets tough.
Step 1 - FIND and UNDERSTAND Your Motivation
So many people start out at the gym with absolutely no idea what they are doing, or even what they want to achieve. The first step is to identify what your goal is. You should already know how to set yourself a goal from my previous article. if you haven't read it yet, stop reading this and click HERE to understand how to set yourself an effective goal.
Now that you have that goal in mind you need to ask yourself WHY. Why do you want to achieve it? The worst possible answer you could come up with is something along the lines of 'I don't know, i just do'. Its total rubbish and it will get you nowhere. You need to dig deep into your underlying motivation.
Sometimes it might be an event you have coming up like a holiday, a wedding or a party. You might be training for a race, or if you just want to look great to get back at your ex then thats fine too! It needs to be something personal to you and something powerful enough that makes you want to jump back onto the wagon when you're having an off day!
Step 2 - Pain Over Pleasure
You've all heard of the pain/pleasure principle. As human beings most choices we make in life are driven by either wanting to seek pleasure, or avoid pain. But did you know that the desire to avoid pain is actually a more powerful motivator than seeking pleasure.
We can use this to help motivate us to reach our fitness goals.
So you could think about how great it would feel to look lean and toned and sexy in your swimwear on your summer holiday this year. Walking up and down the beach with people paying you compliments. Sounds great!
BUT you could also think about the opposite.
How would you feel sat on your sun lounger covered up because your not comfortable showing off your body. With all your friends looking and feeling mega confident around you because they stuck to their fitness programme. How would THAT make you feel? How would you feel going to that party that you've been waiting all year for looking and feeling fat? What about attempting that big race and failing to complete it in the time you wanted. Think about all that and how rubbish it would make you feel.
Yes it might seem harsh but trust me it works. And we're not going to let that happen! Read on...
3 - Tell People What You're Going To Achieve
As soon as your start telling people that you're going to do something the pressure is on - you make yourself accountable. You're much more likely to achieve a goal if you have someone that you report back to at a set time or date to discuss your progress. That could be a friend, your PT, or a colleague. But the more people who know, the better. So arrange to talk to someone about your progress at a set time and date each week. Of course some people will expect you to fail, use this to your advantage. Think how good it will feel to prove them wrong when you do reach your goals!
4 - Give Yourself Visual Reminders
You need to find something that will give you a visual reminder of what you want to achieve or why you want to achieve it. Try putting up a picture of the beach where you'll be spending your summer holiday. Every time you look at it think about how you want to look and feel walking along the sand. Maybe your favourite celebrity has your dream body, put a picture of them up on your desk to give you that daily reminder of how you want to look.
5 - Go Shopping
This one is great if you're trying to drop a dress size or want to fit into a smaller size shirt for example. Go out and buy that dress or shirt in the size that you WANT to get into. Keep it in your wardrobe or somewhere you can see it EVERY day as a reminder of where you want to be. Every now and again get that item of clothing out take a good look at it and tell yourself you WILL fit into it. Think about how AMAZING you'll feel when you finally do it!
5 - Schedule Your Workouts
At the start of each new week schedule your gym sessions into your diary. Just as if it were a doctors or other appointment that you shouldn't miss. Doing it like this makes it part of your routine and makes it much more likely that you'll actually stick to it and get those session in.
6 - Get Yourself Kitted Out
Whenever I need a bit of a motivational boost I get myself down to the shops and treat myself to some new gym gear. It might sound silly but it can actually work wonders! Strutting into the gym in some brand new kit makes you look and feel great and really helps boost your confidence and motivation.
7 - Surround Yourself With Like Minded People
What happens when you're surrounded by negative people? They drag you down and drain your positive energy. To keep yourself motivated and in a positive mind frame you need to be around people who share your passion and goals and have the same attitude that you have. Positive vibes are contagious just like negative ones are. So avoid the negative people and surround yourself with the people who love keeping fit and healthy!
8 - Try Something Different
A lot of the time a simple programme refresh could be all you need. I change my clients programmes at least every 8 weeks not just to keep them motivated, but its also essential if you want to keep seeing progress and results. If you need some ideas on how to change your routine check out THIS.
If you need a starting point then don't forget to try one of my free ONLINE BOOTCAMP exercise and recipe sample packs. This gives you a weekly plan to follow and includes some of the best workouts and recipes from my 90 day bootcamp programme all for free.
Click HERE for the LEAN BOOTCAMP sample pack.
Click HERE for the MUSCLE BOOTCAMP sample pack.