The hardest part about working out for me is actually getting to the gym. It is very difficult sometimes to convince myself to get motivation to get there. Once I have started it is not as hard to keep going. I have compiled a list to help you (and myself) to get pumped up and motivated to go to the gym and workout.
These are great for old, young, boy, and girls. Here’s the list:
1) If you are new and don’t have a workout routine, it is pretty difficult to go and just try things. You don’t want to look like the newbie in the gym and look like you have no idea what you are doing. If this is you, there is a ton of workouts on the internet that can help you find what you are looking for. If you don’t want to go far to find one, you can also try out some of our most famous workouts:
–15 Minute Daily Workout Routine – High Intensity Full Body
–Ab and Core Workout – Great for Building a Strong Core and Six Pack
–Four Day Gym Plan – Full Body Workout Plan
–Two Day Workout Plan – Actually Get Ripped Only Working Out Twice a Week
–Resistance Band Workout – List of Full Body Workouts
–Four Day Home Workout – No Weights! – Build Muscle at Home
2) Get in a habit. As I read more and more about motivation, whether it be for doing homework, chores, or working out, the more I learn about habits. Forming habits is a mysterious art form. The cool thing habits is that they have never and will never go out of style. No matter how much technology we create or how much we advance, the habits we make will still be as crucial as they have ever been. So how long does it take to develop a new habit and how do you do so? It has been “known” for many years that 21 days is the length of time it takes to get rid of and develop a new habit. New science, however, has been coming up with new conclusions.
Long story short, a study was written about by Bustle discussing the theory of the 21 days, and they say they have debunked it. After reading about the study, I agree with the claims they have made. They studied 96 people over 12 weeks and found that the average time it took for the participant to reach automaticity in their new habit was 66 days. 66. Not 21. They did note that each participant was different and that 66 was simply the mean of the study. I think we can safely say 21 days is a little short. Read the full story here: How Long Does It Take to Develop a New Habit? 66 Days, Says Science (Or, Debunking the 21 Day Myth).
So how do you form habits? While each person is different and has gone through different experiences in life, I can’t tell you specifically how to do it, but here’s a list of actions you can take:
-Make goals (This book explains how to do this very well: Success Is Not an Accident: Change Your Choices; Change Your Life)
-Get rid of excuses
-Read this book: HABIT FORMING
-Eliminate Negativity (How to Achieve Success and Happiness: Increase your mind power, overcome negativity, achieve your goals, and live your dreams in record time (SUCCESS 101))
-Avoid useless and energy draining activities and focus on your habitual activities
-No more “Screw it” moments. Stay committed
3) Eat (AND DRINK) healthier. As I stated in my post Habits That are Probably Hurting Your Workout Routine, drinking water and maintaining your nutrients throughout the day is very important. Not just before, during, and after we workout, but all day long. If you are at the office, be sure to always have a water bottle handy. Take drinks every five minutes or so. You may find yourself in the bathroom more often, but maintaining liquids will keep your body healthy and feeling good.
4) Switch up your workout routine. Doing the same thing over and over can get very boring. If you are trying to stay in shape just to stay in shape, this will be very easy to switch up your workout routine because there is so much information out there for you to use. If you need some ideas on how to do so, these might get your brain moving in the right direction:
-Try resistance bands (Resistance Band Workout – List of Full Body Workouts)
-Do different variations of your workouts
-Join a local gym program (high intensity, course training)
-Workout outside once or twice a week (unless it’s winter in Minnesota, like me…)
5) Listen to music. Ok, I know this sounds extremely obvious, but even the slightest change can make a huge difference. Not only listening to or switching up your playlist, but also other tweaks such as the clothes you wear. Or maybe bring a different pair of shoes to the gym. Just switch it up a bit so it is not the same old thing everyday.
6) Think positively. This may sound alien to some of you. In fact, I’m sure it is alien to a lot of you based on a lot of your guys’ words and actions. There have been many studies, books, and straight up speculations about positivity. The end result has always been the same: positive. Being negative to yourself has never been found to help anyone. Giving yourself positive criticism and motivation can go a long way, especially when you are slumping in the working out department.
7) Bring a friend. Who doesn’t like a good friend to bring along to workout with? Ok, it’s not always the best when they slow you down or are negative, but what if they pushed you and were positive. Try pushing them and being positive, it will rub off after a while, trust me.
Go into it telling them to push you. They’ll probably ask you to do the same. Results can be incredible with a team of two or more working out together. Not everyone likes working out with others, but some thrive off of the energy that others bring to them.
8) Think about the end result. Remember why you are working out. Maybe it is because you want to break the state scoring record in basketball. Or maybe you are doing it for your girl/boyfriend or spouse. Perhaps you just need to relieve some stress. Oh, no, I know! You want to be able to go to the beach and and barely be able to take your shirt off because it’s so tight. Whatever your reason, remember the end result you want to have.
9) Make goals. This was explained a little bit earlier in the article. I just want to emphasize this. Make goals that are measurable, detailed, and difficult enough but still achievable. Sit down right now and make these goals. Don’t procrastinate. Review these goals daily, right when you wake up in the morning or before you go workout.
10) Don’t sleep in. I don’t know your work schedule. I don’t know if you are married and have kids or not. I don’t know if you don’t have a lot of time on your hands. Who knows, maybe you keep telling yourself you don’t have time and you are just looking for an excuse to not workout. I won’t give you that excuse. I realize some people are up late working, doing homework, and/or putting the kids to bed. Either way, waking up early gives you more time during the day to achieve success. You may not be an early riser, but neither was I until I forced myself to get up in the morning.
I searched and searched for something on the internet telling me how to wake up earlier so I could get stuff done. I didn’t find anything that helped. One day I said, “You are getting up now, and you are going to the gym…NOW. I felt a lot more relieved of any stress I had, and it cleared up time later in the day that I could use for other things like friends, family, and working on projects. You should really try it sometime, it does wonders.
Don’t overthink it. Obviously there’s a reason why you are reading this. Maybe you are in a workout slump and just can’t find the right formula to make it in to the gym. Here’s the truth: sometimes there really is no formula. There’s no secret pill you can take. There’s no friend that will make you go to the gym. Sometimes you just have to go because you know you should. You have to force yourself to. If none of these work for you, then you need to hear the hard truth: you don’t want to get in shape. I know it doesn’t always sound the nicest, but we all have our weaknesses, and sometimes you just have to push through them and not make excuses.