We all work out to get results. People want different things to happen or come out of their actions. Goals can include losing weight, improving athletic performance, building strength, toning the body, building muscle, becoming more flexible, and so on. Here are 10 ways to stay motivated and keep going until you reach your goals.
Work out with a friend. Try going to the gym with a friend, your partner, or a co-worker. If someone is counting on you to go to the gym, you're less likely to skip it. The buddy system makes exercise more fun by making it more social.
Make a new plan. The first goal sets the stage for the rest of the training goals. You may have never thought about setting a goal, like running a 5K or climbing a rock wall. But once you reach your first goal, you'll find new, interesting, and fun ways to get fit that you never thought were possible.
Change what you usually do. With just a little change, you can take your workout to a whole new level. We use periodized training, which is a planned method that involves gradually cycling through different parts of the training protocol every 6 weeks to avoid plateaus, keep things interesting, and get the best results. If you feel like you're not making any progress, train three times a week for 3–4 weeks and see what happens.
Try out different things. A heart-rate monitor, jump rope, Physioball, medicine ball, and other pieces of exercise equipment can help you work out better and make your workouts more fun and challenging. Instead of always going to the gym, try adding a sport to your list of things to do.
Do something different. Personal trainers will give you exercises you've never done before to push you. Training with different trainers also adds variety, and you can learn from the team's experience. Try riding an exercise bike or an elliptical trainer if you always walk on a treadmill. If you always use machines to lift weights, try lifting free weights instead.
Watch how you're doing. Keep a log of what you do. This will help you keep track of your goals, watch how you're doing, and change your routine as needed. Test your maximum strength from time to time to see how your total strength is improving. Find out how much weight you can bench press and leg press in ten reps by doing a ten-rep strength test. Use your first weight and reps measurement as a baseline, and test your strength again every three to four months.
Give yourself a gift. When you reach a goal or a milestone, do something nice for yourself, like get a massage, go out for the night, buy some new clothes, or something else you want. Studies show that rewards are a good way to keep yourself going.
Don't forget the good things. You know how good and healthy you feel after a workout, right? Remember how that makes you feel. Use this memory to keep you going the next time you want to skip your workout.
Be kind to yourself. Things come up, like doctor's visits, sick kids, and illnesses. Don't let a few missed workouts turn into a month of broken resolutions that take you further from your goals.
Plan ahead and get ready to work out. Plan your workouts the same way you plan meetings and doctor visits. Write your exercise time in your palm pilot or day planner. The night before you go to work or school, put your gym clothes in your duffle bag. Or, keep a spare duffel bag in your car in case you forget your gym clothes.
