How to get motivated to workout in just 3 steps

How to get motivated to workout in just 3 steps


Sometimes you just don’t want to leave the house to move. But, by adopting some techniques, it is possible to overcome the lack of motivation

Spend just five minutes on any social network and you’ll soon meet a fitness influencer giving you advice how to stay motivated to workout. From building healthy habits to getting together with friends, some tips can actually keep you away from physical activities.




The truth is, according to exercise professionals, finding and maintaining motivation to exercise can happen with the help of just three simple steps. Next, they indicate what they are.

How to get motivated to train in 3 steps

Find your big reason

Think about the lifestyle you want to lead in 10, 20, 30 or more years. Now ask yourself, “How can a health and wellness practice from before these years help me achieve this life?”

Imagine hiking with a partner, hand-building a sustainable home, or playing on the floor with your grandchildren? So the truth is that regular physical activity can help you develop the strength, mobility and cardiovascular capacity you need to do the things you imagine.

Second Sharon Gamb, an exercise physiologist and certified strength and conditioning coach, a habitual movement practice can help you work towards good health. “It’s about finding your ‘big why’ to stay fit and healthy for the long term.”

“It can also be helpful to remember all the health benefits of working out,” she says katherine williams, certified trainer and integrative health professional. “Regular exercise has a number of benefits, including weight maintenance, lowering blood pressure, managing stress, improving cardiovascular health and improving mood.”

Set a SMART goal

Now that you’ve defined your long-term goal, it’s time to set a short-term goal. “This is the overall outcome or something you want to achieve in a timely manner,” explains Sharon.

The “smart” lens is, loosely translated, a “smart” lens. However, the letters of the word have five different meanings: specific, measurable, achievable, relevant and time-bound – which means specific, measurable, achievable, relevant and time-bound goals – and aims to provide structure for you. goals.

According to the professional, depending on your particular interest in fitness, this goal could involve anything from strength gains and weight loss to the number of races you enter, the type of running you do, or how often you go to the gym. Once you have a plan for your goal, it’s time to fill in the details.

“Instead of just writing a goal, you want to write something called a SMART goal,” he says Rebecca Cappspsychotherapist, mindset coach and founder of Mind Body Thrive, in the United States.

  • Specific

“Take a look at your goal and make sure it’s as narrow as possible. Your goal should be well-defined and clear, leaving no room for ambiguity,” advises Rebecca.

For example, instead of setting a goal to do more yoga, you can specify how many minutes of yoga you want to do per week or choose a specific group of poses you’d like to master.

  • Measurable

Quantifiable measurements such as pounds, days or hours per week will make it easier to determine when your goal has been reached and how far away you are from it at any given time. “A goal should include criteria that allow you to monitor your progress or compliance with it.”

As a general rule, Rebecca suggests choosing a certain weight, time frame, or frequency that you have a very high probability of achieving. Especially at the beginning of your fitness journey, choose goals that you have an 80% chance of achieving.

  • Reachable

Without a doubt, there is a time and place to think big. But now you’re trying to increase your fitness motivation, which means not aiming too high, as setting an unattainable goal can lead to frustration and create a sense of failure that can lead you to give up rather than persevere.

This doesn’t mean you should humiliate yourself. Instead, it would be wise to think critically about how realistic your goal is, taking into account factors such as your health, current fitness level, age, training plan and more.

If you have access to a health or fitness professional, ask them for help. Otherwise, keep in mind that healthy weight loss is considered one pound (or less) per week, and it takes most people up to three months to notice real gains in muscle mass or strength. Likewise, you shouldn’t increase your distance more than 10% at a time.

  • Relevant

Take a moment to go back to your “big why” and see if your short-term and long-term goals are aligned. “Make sure your current goal is relevant to your overall purpose or mission,” says the pro.

For example, if you currently have a body fat percentage that could increase your risk for cardiovascular problems, setting a goal to lose 20 pounds this year contributes to your overall goal of improving your health. Meanwhile, if you want to live independently as you age, setting a goal to increase your overall strength and doing a large amount of deadlifts also contributes to that goal. After all, strength correlates with sustained independence.

  • Limit the time

Each goal requires a deadline to complete. “Adding a deadline to your goal makes it more tangible and gives you a sense of accountability,” says Rebecca. “It also helps create a sense of urgency, which can push you to go to your workout or put on your sneakers, even on days when you’re not motivated to do so,” she says.

Find a type of activity you enjoy

“People who exercise consistently have found a type of exercise they love,” says Sharon, pointing out that many people who exercise frequently aren’t the most motivated.

“It takes a lot of willpower and mental energy to force yourself to do something you hate, [mas] You don’t need sheer will, motivation or discipline to do something you really enjoy,” he says.

So, if a certain lesson or modality still doesn’t convince you, try another until you find one you like. Having trouble finding a workout you like? Consider the following aids:

  • Do a different workout on YouTube every day until you find an instructor you like;
  • Follow trial lessons in different gyms and disciplines;
  • Make a list of all the activities you’ve always wanted to try and do at least one a week;
  • Try all the group fitness classes offered by your gym.

Once you find the activity that’s right for you, you can start building your workout routine. So, once you’ve established an activity plan that you can stick to even on low-motivation days, Sharon suggests supplementing the routine with any other strength, mobility, or cardiovascular training activities you might be missing.

So if you find you love yoga and start a three-day-a-week routine, you can add a day of cardio. Meanwhile, if your routine includes running on the treadmill, you can add strength training once a week.

“Just make sure pleasure is your primary emotion,” advises Sharon. “You may not like every part of exercise, but if you can identify one or two things that you enjoy, you’re more likely to stay motivated to do more.”

Source: Terra

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