Let’s talk MOTIVATION.
The one question I get asked almost daily in the gym is, “how do you stay motivated?”
You know what. There are plenty of times I don’t want to work out. If I’m honest, there are plenty of times I DON’T workout. I may be too busy with clients, too tired, too sore or feeling too damn lazy, but in general I motivate myself to workout at least 4 times per week.
Here are my top tips for keeping motivation levels high…
* Make working out a key part of your life.
It’s no good just thinking, “oh I’ll go to the gym if I feel like it.”
Schedule your workout like you would a meeting. Get it in your diary and make a real commitment. It’s a lifestyle change, not a temporary fix.
* Choose a convenient gym.
Join a gym that is either local to your home or your work place. Don’t join that gym that looks super fancy, has every piece of equipment ever invented, gives you super fluffy towels and posh shower gel, but is over the other side of town and takes you 40 minutes to get to.
You won’t go.
You know I’m right 😉
* Set attainable goals.
You can’t go from not going to the gym at all to going 7 days a week. It’s just not maintainable. Start with 3 times per week and then increase to 4 once you feel ready. This is much more sustainable and you won’t fail.
Set mini monthly, weekly or even daily goals to help keep you focussed longer term.
* Start off slowly.
Train hard, but not to the point you are unable to walk the next day. This used to be my main problem. I’d train at 100% every single session, which left me sore and aching for days afterwards.
This is not sustainable and you burn out.
You want to be training at 80-90% every session, so you can feel you’ve worked out, but aren’t hobbling around the office the next day or having to walk like a robot.
* Vary your routine.
Don’t do the same thing every single time you enter the gym and expect to change. Your body will plateau and you’ll end up super frustrated that you’re putting the work in without seeing results.
Keep things fresh and vary your routine every 4 weeks or so.
There are many ways you can change a routine including: Increasing or decreasing the number of sets, increasing the weight, increasing or decreasing the number of reps, switching up the exercises or even just the order in which you do them.
* Train with a partner.
Even now, for 2 sessions out of 4 per week I’ll train with a friend. This makes me stick to my training schedule, to train hard (I’m super competitive) keeps me focused and keeps my training varied.
Arrange to meet a friend at the gym after work and train together. That way, even if you don’t feel like working out you will, as you won’t want to let your friend down…Or for them to look better than you on the beach come summer time.
^^^ I’m joking ^^^
* Hire a personal trainer.
If you don’t know what you’re doing in the gym, or you’re not seeing the results you crave, then hire someone to help you.
I know how frustrating it can be to walk into a busy gym and have absolutely no idea what you should be doing, or to be spending hours working out each week, without seeing any results.
It doesn’t have to be that way.
If you’re in London and would like to book in for a complimentary fat burning session with me, then please email me on firstname.lastname@example.org to book your spot!
* Be patient!
Results don’t happen overnight. Results don’t happen in a week. Results don’t happen in a month (although you can make a very good start.)
Results take TIME, and consistency is the key to getting them:
Train hard 4 x per week
Eat nutritious, whole foods
Reduce your intake of processed carbs
Reduce the amount of alcohol you drink
Supplement with high quality vitamins, minerals and fish oil
Get at least 7 hours sleep each night
Drink at least 2 litres of water per day
Reduce your caffeine intake
Eat a source of lean protein and good fats at each meal
Easy to do, but easy not to do…
It’s your choice 🙂