Motivation is an essential part of long-term weight loss success. Everybody loses motivation to exercise from time to time, and it is often a result of a lack of variety in their routine. The key is to know how to respond. Below are suggestions of ways to increase your variety and motivation.
Find An Exercise Partner
Those who have an exercise partner increase their adherence to their routine by almost 90 percent. Choose someone who has similar goals and is at a similar fitness level. Make a commitment to each other to show for workouts. Your workout partner will provide accountability, will push you to do more than you would on your own, and can also help you stay on track with your nutrition.
Take A Class
If you have been working out in a gym or health club on the treadmill or elliptical, then mix it up by taking an exercise class. A class adds the excitement of an instructor, upbeat music, variety, group support, and a specific exercise time to keep you on track.
“Boot camps” have become very popular over the last few years. You can find outdoor fitness boot camps in just about city. They usually meet at a local park early in the morning, and have a limited time frame such as 4 to 8 weeks. They involve all sorts of cardiovascular and body weight exercises. The limited time frame is a great way to add variety to your workout routine for a short period of time.
Hire A Pro
Hire the services of a personal trainer. Personal trainers have a huge database of exercises that they can teach you. Spend a session or two with a trainer learning new exercises to incorporate into your routine. You may find that a monthly session with a trainer helps keep you on track and adds a continuous flow of new exercises.
The biggest problem with an exercise video is that most people never use them! Whether you purchase them, or borrow them from your local library, videos can be a great way to add variety to your exercise program. Try exchanging one day at the gym for a home exercise video workout.
Cut Your Time
Yes, I am suggesting you spend less time at the gym, but do the same workout. So if you have a set weight lifting routine, stay with it, but lighten the weights a bit and reduce your breaks in-between. You will be going from one exercise into another with minimal rest. It will be a change not just for your body, but also for your mind. Try completing the same distance that you normally do on the treadmill or elliptical for 45 minutes in just 30 minutes. Increase your intensity, and reduce your time.
Do The Opposite
If you have been weight training via a total body routine, break up your workouts into upper body and lower body. If you have been breaking up your body parts, try training the whole body in one routine. If you perform aerobic exercise and weights in the same workout, try doing workouts that are either just aerobic, or just weights. If you normally stay on one machine for your aerobic workouts, mix it up by using 3 different machines in one workout session. These changes in your workout routine will give your mind a much-needed break, and will also give your body a much-needed change as well.
Change Your Workout Time
Try going to the gym at a different time of day. If you normally exercise in the mornings, switch to afternoons or evenings and vice versa. Seeing different people can make a big difference in your motivation. It will be like being a different gym!
Motivation is the result of having an interest in what you are doing. If you have been doing the same exercise routine and you notice your motivation slipping, mix it up! A little change can go a long way. Changing your routine for just one week can make a big difference in your enthusiasm, and who knows, you might find that you like the new routine better than your old one!
Make it a friendly competition
Even if you don’t have a competitive nature, having to push your efforts in relation to someone else can be a major motivator. Whether it’s the stranger running on the treadmill next to you or a dedicated workout partner that’s a little bit closer to where you want to be, letting someone else’s motivation rub off on you will help you push yourself farther, keep going longer and stop you from being tempted to quit.
Make a bet
From fitness accountability apps to friends who won’t let you off the hook, there are plenty of ways to hold yourself accountable—especially when there’s cash on the line. Make a bet with yourself, a friend or an online community about a goal of yours. Whether it’s frequency of workouts for the next two weeks, amount of progress made over the next three months or the amount you’re able to deadlift this time next year, putting your paycheck on the line will make you think twice about skipping that extra rep
Consider a trainer
Many people think that they don’t need a personal trainer if they know what they’re doing, but working with a trainer at any level can help kick your workout into overdrive. Having a professional there to remind you about form, technique, and following through on each rep will take you further, encourage you to work harder and keep you dedicated for the full duration of your workout.
Sometimes motivation is hard to come by…but with these tips, you’ll be ready to kill it at the gym for the entire time, every time!