Achieving the proper mindset to get motivated to workout is probably one of the most important steps in being able to achieve one's goals when it come to fitness training. Like anything else in life that requires effort, it's only too easy to come up with valid excuses on why today, this week or this month isn't good. From being tired or overworked, to having a busy lifestyle schedule, a human being inherent laziness is always ready to intercede on your behalf to disrupt any positive effort required to make the necessary changes.
For many forty something individuals such as myself, the everyday grind of juggling between responsibilities both at home and at work, are often the culprit. It's only too easy to lay blame on these factors, but laying blame won't get you in any better physical shape. Recognizing, understanding, and internalizing this, and you've conquered the first step to making positive changes in your life.
Speaking from personal experience, unlike quitting smoking or changing bad eating habits, working out requires a lot more physical effort. While it may be hard enough to train oneself to ignore a craving for nicotine or junk food, once you're at it for a while, it becomes second nature. Exercise on the other hand, requires 100% effort every time you train,no matter how tired you feel or how busy you may be.
Here are a few pointers to help with motivation:
1) Make the time to work out, and make it sacred. Set aside 1 hour per day at your most convenient time, and dedicate it to working out come hell or high water. If it means waking up earlier, do so.
2) Set goals to achieve. Whether increasing the amount of repetitions / weight, beating a previous speed record when running, biking swimming, etc.
3) Vary your workout routine. Your muscles need time to recover between workouts, so I alternate between 3-4 routines, and allow 1 day of total rest per week. As an example, I'll try to cycle 2-3 days per week, and circuit train on the other days. I'll also vary my circuits between strength training to endurance training style exercises. To help prevent injury, make sure to warm up for at least 15 minutes before, and cool down / stretch for a good 5 to 10 minutes when done. The cool down period also is not only physical, but mental as well, and helps put your frame of mid back into your everyday routine.
4) Make your workout routine fun. I like to cycle on scenic routes, or combine my biking with fishing, one of my main hobbies. I do my strength and endurance circuits in my home office, so I blast my favorite tunes when doing so. On the odd occasion where a certain muscle may be sore or strained, switch up your routine to accommodate whatever situation you may be dealing with.
5) Chart your results. I keep a spreadsheet of my weight loss/gain on a daily basis, and it also contains much of my workout routines, time logged, etc. It make for some great references to see what trends work well over time.
6) Motivation tips. I tend motivate myself than stepping on a scale every morning, then planning my workout based on a combination of weather conditions, d how I feel on a given day, and what I've been doing for the couple days leading up to it. During a proper workout, it's totally normal to feel gassed every now and then. Often, the lactic acid buildup in your muscles will burn, and once in a while you'll reach a point where you may feel like your going to explode. I use these moments to try and push even harder instead of easing up, and over time, the results are very noticeable. Don't be afraid to push harder than ever before, every time you work out.
7) Admire your results. Every once in a while, admire your body in a mirror, or show off your results to your significant other or friends. After all, it isn't during the workout that you're going to feel great, it's after.
8) Lastly, always remember that the mental challenge is a lot tougher than the physical challenge. Even if you feel a bit tired or unmotivated when getting started on any given day, that usually wear off a few minutes into the routine. Don't cut corners, stick with your planned routine, and give it your all every time out. I guarantee you'll be happy with the results.
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