How to Motivate Yourself to Workout – 7 Simple Steps
So you want to know how to motivate yourself to workout more. Great! You’ve come to the right place.
In this post we’re going to share with you some simple steps and routines that you can use to workout 2-3 times a day.
One of the biggest factors in working out is getting the energy and the motivation to just do it. Whether you workout at the gym or at home, that initial push is usually the hardest step you have to take.
As you’re reading this post, you’re already someone who has the desire to start working-out or you want to workout more than you are now but you just can’t motivate yourself enough. Some people get bored with exercising after a certain point and some just can’t get the motivation to start.
This post will show you exactly how to motivate yourself to workout more.
You’ve already taken an important step. You’ve decided that you want to workout. We’ll help you with the next steps to help you achieve your goals.
How to Motivate Yourself to Workout – 7 Simple Steps
1. Set Clear Goals
We talked about this step briefly already. As you’re someone who has already committed themself to working out, you must have some fitness goals already. Whether you want to lose weight and gain muscle or you want to improve your energy levels and strength, working out has a great number of benefits for your life.
The key to working out is to have some clear goals in mind. Decide what it is that you want to achieve from working out and create the image in your mind of how it would feel achieving your goal. Do you like how it feels getting there? If that’s how you would like to feel, reminding yourself of that when you want to motivate yourself to workout is a great way to get through any resistance.
Picture yourself losing some weight and being more muscular. Imagine yourself as a leaner and healthier person. How do you feel? You’ve already achieved your goal and it was the hundreds of hours of working out that got you there. Was it worth it? If the answer is no, you need to change your goals to something that will feel good enough for you.
If the answer is yes, you already have one tool in your belt to motivate yourself to workout.
Clarify your workout goals and use that to motivate yourself next time you feel that resistance.
2. Workout in the Morning
Whoa, this is a big one but don’t give up just yet.
You’ve already decided to workout and you’ve set yourself clear goals that motivate you. You have to ensure that you decide right here and now that you’re going to start your day by moving yourself one step (or 15000 steps) closer to your goal. A 60 to 90 minute cardio workout in the morning will be one of the most positive health choices you can make.
Use a convenient step counter to track your workouts and the calories burned.
It can be tremendously difficult to motivate yourself to workout in the morning. It is also difficult to change the old habit of sleeping in.
Those old habits of sleeping in will have to end. As someone who is committed to working out more, your mornings will have to start no later than 6am.
In How to Lose Weight and Gain Muscle, we go through an effective morning workout routine that includes walking and light jogging at intervals.
Now that you’re getting up at 6am, put on your training gear and head to the beach or park and start walking.
If you’re already working out, mix up your walks with light jogs depending on your fitness level. You’ll want to feel some fatigue in your legs while you’re running before you stop and return to a brisk walk. Do this type of interval training in the morning and your heart will be working that much faster throughout the day and burning those calories while you’re at work. You’ll get the most out of your workout when you do it first thing in the morning. It also shows you’re truly committed to working out.
A good way to motivate yourself to workout in the morning is to prepare an awesome playlist or an audio book that you want to listen to on your smartphone. We recommend audio books as they can also be a part of your own personal development goals.
A good non-fiction audio book in the field that you’re interested in is a great way to take your mind away from the workout and focused on the content. This way you won’t feel the fatigue or get bored as much.
3. No Matter What
One technique that we have found effective is using the term “No Matter What!”.
This means that you will workout no matter what, no excuses The reason this works well is that it will get you through that initial resistance that most people feel before they start their workout.
As you’re beginning to prepare for your workout, or the time is approaching for when you should be working out but you feel tired or lazy, tell yourself you have already committed to working out “No Matter What!” and go for it. You can workout as much as you feel like after you’ve started but you have to start “No Matter What”. Don’t let yourself down and don’t give yourself any excuses. Get off your ass and get working out “No Matter What”.
This commitment will get you started and warmed up. When you’re warm, its tremendously easier to keep working out.
4. Build Your Routine
A routine doesn’t have to be written down but some people do prefer to keep a record of it and track their reps. That is up to you. The important part is to build a routine of the workouts you enjoy to do and the routines that will help you achieve the goals that you’ve set yourself. You can mix up your routine to keep your workout fresh, but the important part is having one.
Having a good fitness routine means you have to spend less time deciding what to do as you’re working out, and it gives you a beginning and an end to your workout. You can’t get off the routine half way so you’re workout is not over until you get to the end and complete all your reps. Remember, you have goals and you’ve already committed to working out no matter what.
An effective workout routine should focus on your bicep and back muscles one day and the chest and triceps the next. Your legs and abs should be included with a one day break in between to give your muscles time to heal. So for example, Monday would be biceps, back, shoulders and legs. Tuesday will be triceps, chest, and abs, or as you prefer.
This way you’re getting the maximum number of workouts and giving your muscles the time they need to repair and rebuild.
5. Don’t Take Any Days Off
The idea that certain days such as Sunday should be “Off Days” or you should have rest days is detrimental to you achieving your goals. The most effective way to workout and to motivate yourself to keep working-out is to have a set routine every single day.
By taking days off from exercise you lose your workout flow. You will have to get back into your routine after your day or days off and this is where most people drop off. Don’t give yourself any days off from working out and reduce the chances that you will be one of those people who give up after taking a day off.
You don’t necessarily have to workout 2-3 times per day everyday. The most important thing is to workout no matter what and don’t take any days off.
6. Maintain a Tasty and Healthy Diet
An obvious and very important part of your fat loss program is your diet. You probably have an unhealthy diet at present filled with too much sugar, carbohydrates, and fat. Depending on your level of commitment, you have to reduce the intake of these as much as possible. Reducing your sugar intake will not only help you lose weight but it will make you happier and look younger.
Carbohydrates like bread, rice, potatoes and noodles should be eliminated if possible. If you really like your carb-rich snacks, eat them around 90 minutes before you begin your workout to give you more energy.
Fat is required by your body but it’s best to reduce your overall fat intake and swap saturated fats for unsaturated fats. Saturated fats are found in many sweet and savoury foods such as chocolate and meats such as sausages and bacon. Unsaturated fats are found in nuts and fruits such as the avocado.
Try to take smaller meals throughout the day as opposed to one large meal and cut out confectionery snacks and replace them with fruit. Dried fruits and dates are also a great way to satisfy your hunger but they should not replace regular food.
Increasing your protein intake after your workouts ensures that your body gets what it needs to grow lean muscle. The protein should come from lean meats, vegetables and low fat milks and yogurts. Immediately after your workout, you should take protein in a form that can be absorbed by your body quickly, such as from low fat milk. This should be followed by a meal high in protein such as a lean chicken steak and steamed vegetables.
By keeping your diet healthy, tasty and wholesome, you can enjoy your meals and get the most out of your workouts. You will feed your muscles to grow and help your body burn excess fat. You will see the results of your workout much faster, which this takes us to our next step.
7. Track Your Progress
As you start working out more, you will begin to feel and look physically healthier. You will have more energy throughout your day and you will be sleeping much better than before. As you notice these changes, attribute them to your workouts and commit to continuing them, or you’ll return to a life with intermittent sleep deprivation and low energy.
You’ve already started to feel good and this will motivate you to workout more.
Your body will also start to show signs that you are moving closer to your goals. Check yourself in the mirror and stand on those scales. You’ll notice gradual changes and this progress is a great way to motivate yourself to workout more. All the hard work is already paying off and it will keep paying off as you continue to workout.
Working out is not a short term hobby. Its a lifetime commitment of taking care of your body and living healthier. Wanting to workout more is the best decision you could have made for yourself. Now use these these tools to motivate yourself to workout.