8 Simple Ways To Jumpstart Training Motivation!
"I don't have the time."
"I'm just not a morning person"
"I'll start tomorrow."
"I have other things to do."
Everyone is prone to procrastination from time to time.
And let's face it, when our schedules become busy, working out is often the first sacrifice we make to maintain our sanity.
However, there are 2 problems with this solution...
One - When your days get overwhelming you need a "release" and exercise is arguably the absolute best stress reliever, both physically and mentally, you'll ever find.
Two - Straying away from your diet and exercise program too far can mean sudden death to all of your previous gains, making it even harder for you to reach your goals.
To stay committed to your fitness goals, whether you're getting ready to begin a new program, or you have a hard time making your workouts a priority in your busy schedule, here are 8 tips for staying on track:
1. Go Slowly At First
Exercise must become a habit, and habits form over time. If you start off too strong, you may burn yourself out and shortchange that initial burst of motivation you had. This is why most diets fail before they barely get started.
2. Have a Plan
Studies show that guys who go to the gym with a structured workout plan are 70% more likely to reach their goals than those who went unprepared. This is exactly why I built the Optimum Anabolics Workout Guide - to give you a day-by-day, step-by-step action plan for following the "programming" principles outlined in my program.
3. Set Realistic Goals
Want to gain 20 pounds of muscle in 4 weeks? Forget it! Setting your sights too high will only frustrate you when you don't meet the impossible expectations you've set for yourself.
I suggest setting your goals, whether for muscle gain or fat loss, in 5 pound increments. These small victories lead to HUGE results!
4. Pick A Time Of Day That's Most Convenient For You
"Feel" yourself out for when you feel the most physically active and your energy levels are high. Take advantage of these time zones by using them as windows of opportunity for working out.
5. "Schedule" Your Exercise Times
Add your workout times to a daily calendar just as if you were meeting with an important client, had a "regular" television show you wanted to watch, or you had a standing lunch or dinner date with exercise goddess Monica Brandt. If someone asks to do something during this scheduled time period, simply tell them you "already have plans".
6. Find A Motivated Workout Partner
It's usually harder to let someone else down by not showing up for a workout than it is to let ourselves down. Either find a buddy with similar goals, or choose someone at the gym who works out the same time you do, and tell him you have this awesome new program you'd like them to experience with you.
(I don't want to be too obvious, but let's just say it starts with an "O" and ends in an "ptimum Anabolics".)
7. Reward Yourself
When you've made progress on your goals, you need a way to say "Good job!" Buy yourself a new CD to listen to during your workout or get some new workout clothes that will really show off your awesome new body.
8. Do SOMETHING!
Unless you work a regular schedule and have absolutely no social life whatsoever, there WILL be situations that will arise to take you away from your program; vacation, illness, that Star Trek convention you had planned, whatever!
However, studies have shown that just doing one full body workout a week, or simply doing a few minutes of pushups and a few rounds of one-legged bodyweight squats, is enough to at least maintain your body's anabolic momentum.
So don't just throw your whole program out the window because of a little bump in the road to a fabulous physique. Do whatever you can until you can get back on track.
Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.