Couch. Netflix. Blanket. Pop corn. We all love a laid back scenario than a crowded gym, especially after a grueling day at work. On low motivation days, often the desire to hit the sack overrules the desire to achieve a well-shaped body. Sweet obsessions win over the sweaty ones, even though the rewards of consistency and the joys of soreness are well known. Everyone talks about the 21 day rule, but no one mentions what happens on day 40?
It is okay to have cheat and rest days, but when the rest days count more than the active ones, we need to roll up our sleeves and chalk out a plan of action.
This is where the following six ways to stay motivated come handy and help us achieve the health targets.
The Playmate Rule
Replace the intrinsic motivation to group energy by looking for workout buddy(s).
The playmate rule works well with almost everyone because when you workout with a friend, the chances of showing up to the gym increase considerably.
A co-worker, a friend, spouse or even a gym bud, it could be anyone, who can motivate you and share similar fitness goals. My fitness journey usually includes a friend who is working on similar goals, if not working out with me in person. This way the desire to perform better than him/her aids in bringing out the best in all my workouts.
‘Lack of proper gym gear’ is one of the most common excuses people give to themselves for not working out. The solution here is to always be prepared. Carry all that you need for the workout to office like clothing, shoes, socks, mat, rubber band etc. Our subconscious mind works on the signals our conscious mind sends and when you are consciously prepared, chances of missing a workout reduces significantly. If possible, you can arrange the gym bag at night or change at work before you leave.
Punish the defaulter
The old rule of reward system is out dated.
Gen-Y needs something more challenging and adventurous than just a smoothie treat after a good workout.
The punishment system is the ‘it’ thing because the fear of losing something is far more motivating than gaining something. However, this does not mean that one should train out of fear of losing something or a negative emotion
. We are merely emphasizing on the fact that a workout in itself is a reward as it leads to good mood, a stronger body, a fresh mind and improved sleep patterns.
When it comes to choosing a punishment, why not try missing out on a favorite TV show or missing out on a weekend meet with your friends, if you don’t workout? Giving up a favorite food treat as a punishment can create a negative association with workouts, so it is best to keep the food out of the picture. You could also try the gym pact app, which deducts money from your account every time you miss a workout. Now, this is a real punishment.
This rule is my personal favorite because motivation works directly on your mind. When you read articles on how to’s and why to’s about heath or watch videos on YouTube, you create a direct link between the conscious mind & what you see and read. Watching a renowned celebrity fitness instructor like Jillian Michaels, Astrid Swan McGuire or Adam Rosante and listening to their encouraging words, can make you hit the gym or mat harder. You could also follow fitness or health food related pages on Instagram or Facebook, there are plenty to choose from.
A fitness tracker
The numbers on a fitness app from a device wrapped on your wrist can be really inspiring, especially if you have family & friends using simillar apps & devices. Many popular trackers, track your movement & steps to tell you the amount of calories burnt, along with monitoring sleeping pattern.
There is nothing more motivating than enjoying a good social image.
Try to train by announcing about your workout goals. Discuss these targets with friends or family members, who can constantly check or ask you about your progress.
Sometimes, when you commit socially, the desire to keep up a good word assists in reaching a fitness goal. For instance, tell your friend about a realistic goal on how you will lose 3-5 lbs by the end of this month. After committing, chances of failing are considerably lesser than falling short of a commitment we make to ourselves.
If you have any other stories or suggestions to make on how you keep yourself motivated, please share them with everyone else in the comments section below.