The thought of going in for sports, at least occasionally, visits every person. But not everyone turns theory into practice. In order for sports to become a part of life, motivations are needed, which are simple and easy reminders for every day. Such installations would encourage a person to move from dreams to action.
Motivation in sports for girls
Men, especially in their youth, are often pushed by the natural characteristics of the stronger sex: activity and the desire to gain the upper hand, a tendency to compete. With girls things are a little more complicated. Women's psychology often does not work on the principle of achieving a clear final goal, but is aimed more at the process than the result.
A girl should not just go to swimming sessions in the pool to strengthen her abs and back muscles, she should definitely enjoy it. Therefore, when thinking about which sport to give preference to, a girl should focus on activities that bring maximum joy.
Motivations for every day should be formulated for yourself so that they can always be used, regardless of your mood, that is, develop for yourself a feasible and convenient schedule designed for regular training.
Women often enthusiastically take on a new idea and start exercising to lose weight, but quickly lose motivation. This happens especially often when it becomes obvious that the effort expended is not immediately justified, and you have to force yourself to complete the workout.
Achieve results and don't stop
Over time, your figure will begin to take on the desired shape, the extra pounds will disappear, you will become a role model, and at this moment your lazy friend may come again. The pursuit of beauty is not a sufficient goal! Once you stop, all your efforts for this beauty will be in vain. Sport means health for many years.
To overcome laziness:
- Celebrate your personal bests and praise yourself.
- Set new goals for yourself and add variety to your training.
In the end, regular exercise will cause a healthy addiction; you will no longer be able to imagine life without sports. All you have to do is continue to improve your figure, reach new heights, and be healthy and happy.
What motivation for sports does not work?
Desire alone is not enough to conquer oneself. However, without desire nothing will happen. Motivation is the main driver for the final result - losing weight or gaining a beautiful, toned athletic figure.
When developing a motivational system, you cannot rely on the following provisions:
- after a few sessions you will lose 5 kg;
- the figure will quickly take on the desired shape, the belly will disappear, and you will be able to buy a dress of the style you like;
- you can start on Monday (next week, next month), but for now there is an opportunity to relax a little more, since there is still time;
- Yes, exercise requires a lot of stress, you will have to be very nervous, especially in the gym, comparing yourself with others, and experience discomfort, but sports are good for health, so you need to continue training, no matter what.
Experts advise eliminating the mindset of instant results. If it is really achieved (at the cost of titanic efforts), most likely after this the sport will be immediately abandoned, since the activities will lose their meaning. If problems are discovered in achieving the desired result (the likelihood of this is very high), then after a short time interest will simply disappear.
“Monday” should never be started, because the experience of most people shows that this undertaking will remain a dream.
It is human nature to cling to the usual mode of life, to a certain way of life; new things always cause some discomfort. Therefore, a person dissuades himself: “I can still do everything, I need to start with a beautiful date, with some starting point.” But this point of no return continues to be pushed into the foreseeable future.
Motivational pictures for women for every day, which are aimed solely at health benefits, will also soon cease to be effective. Modern man is already caught in the grip of obligations: he owes and is obliged to his superiors and colleagues at work, to children and parents.
If another new duty is added, namely sports (which can be canceled at any time), then it will not last long. To truly become friends with sports, you need to find your own sport (swimming, football, dancing, strength training, wrestling, running or something else) that is comfortable for the body and psyche.
This does not mean that you need to tune in exclusively to the joy of training (you should be aware that there will be difficulties), however, the mood for certain pleasant sensations should be present.
Gym Fitness Quotes
Here are some popular motivational quotes from the gym and bodybuilding...
- Push harder than yesterday if you want a different tomorrow.
- The best exercise is the one you actually do.
- Remember why you started.
- If it was easy, would it be worth it?
- Wake up with determination. Go to be satisfied.
- Strength grows the moment you think you can't go any further, but you keep going anyway.
- A decent method that you follow is better than a perfect method that you abandon. – Tim Ferriss
- If you are persistent, you will get it. If you are consistent, you will keep it.
- The body achieves what the mind believes.
- Don't wish for it, work for it.
Want even more ideas? Check out our article on gym quotes and fitness captions for Instagram.
Motivational dynamics of sport
It takes some time before a person develops a constant need for exercise. The motivational component undergoes changes and evolves as training progresses and the necessary skills are formed.
At the very beginning, curiosity and the desire to fit in with the social environment in which a person finds himself can play the role of a trigger factor. Every living creature has a need to move, and this is one of the first, simplest motives.
If a girl enjoys feeling her body in motion at a disco, she will choose to learn a certain dance style. If a man lifts weights easily, he may want to train his muscles even more at the gym.
The environment has a significant influence at this stage: once in a social environment where sports are encouraged, a person gradually becomes involved in activities with increasing passion. If the social environment is indifferent or hostile, if sports are considered a pointless waste of time, a person may not be able to resist, and interest will fade away.
If the conditions are favorable, the person gradually becomes more and more interested in it and hones the skills he has acquired. This is the moment of developing the ability to engage in physical training.
The 2nd stage comes into force: sincere interest in techniques and methods, in how to perform movements correctly, what approaches to use. There is a process of immersion in sports; at this stage, people quit what they started much less often, as a transformation occurs from external to internal motivation. At this stage, skill formation occurs.
The next stage is to improve your own skills, not only maintaining what you have achieved previously, but also introducing new elements and setting new goals. This does not come from the outside, for example, from a coach, but at the request of the athlete himself. He already knows his body, his body, understands in which direction he needs to work in order to develop it as much as possible.
At this last stage, which can last a lifetime, the main thing is done: a habit is formed. Without sports, a kind of “withdrawal” begins: the body itself requires stress. This is the moment of the onset of the mastery stage and additional motivation is no longer needed.
A person can quit sports only due to extraordinary circumstances:
- getting injured;
- pregnancy;
- serious social problems requiring all his strength and attention.
But in all these cases, after removing the obstacles, the person is almost 100% likely to return to the sport one way or another, since he can no longer do otherwise.
Let's use our ingenuity
If desire alone is not enough, use your imagination and ingenuity. There are several ways to do this:
- Imagine yourself as a professional gymnast, watched by thousands of spectators , cheered on by applause and eager to see your performances. Remember that you cannot leave the stage without finishing your performance.
- Surround yourself with people who support you and put you in a positive mood. Then you will definitely want to meet their expectations.
- Take photos before you start training and a week after. Compare them. And drive away all negative thoughts. Think only about victory, believe in your strengths and capabilities.
Important! Physical activity should be regular. Only then the desired effect is achieved.
Final motivational state
Sports psychologists talk about a special sense of self called flow. This is what a person who purposefully engages in any sport comes to as a result.
He directs himself completely towards achieving his goal. When the training process is underway, no matter what happens for a while, it loses its meaning: he is able to concentrate on the lesson completely.
There is an absolute switch to sports activities. After the end of the training, everything falls into place again.
At this stage, a person does not need external motivation, or internal motivation. He is already self-sufficient, he does not ask himself questions: “Why do I need this? Why am I wasting time and energy on this?” He already knows the answers to these questions and simply goes every day to conquer the next goal, and the goals can be different: from maintaining the achieved form to constant self-improvement.
conclusions
Motivation is one of the important tools on the way to achieving goals. She leads, she moves and directs. If you find something that will truly motivate you, boredom, fear, laziness or uncertainty will cease to exist for you. There will be no more obstacles between you and your goal - only a clear plan to achieve your dream. Remember. that by devoting time to sports, you always get more than you put in. Because for your efforts you get something that money cannot buy - you become what you always wanted to be.
Psychological techniques of motivation for sports
There are 2 main groups of techniques: achievement motivation and avoidance motivation.
A little more about this is said in the table:
| View | What does it include |
| Achievement motivation |
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| Avoidance motivation |
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Achievement motivation works best. For it to really start working, you must first build the right associative series.
Formation of the correct associative series
Everyone can have their own associative series. Its meaning is that each subsequent word (and action) is logically connected with the previous one, and ultimately leads to the idea of the need for regular exercise.
A simple example: a person always wants to be in good shape at the beginning of the day in order to have time to do as much as possible. Here the associative series can be like this: Productive day - cheerful morning - early rise - free time - productive use of free time - morning jog.
Thus, in order to end up with a day filled with good events and a day not wasted in vain, you need to start it with a morning jog.
Promise in public
Public statement of intent refers to achievement motivation. If a person has made a decision with himself, then nothing will prevent him from breaking his word to himself or habitually postponing implementation indefinitely.
If you gather friends and solemnly promise them that by a certain date the weight lifted (for example) will reach a certain size or you will be able to do the splits (whatever you like), then not wanting to look like a person who does not keep his word will play an important role: the promise will be fulfilled.
It is not difficult to retract what you have told yourself. It can be unpleasant to refuse a word given in public; conscience will push you to take action.
Money bet
If you can’t convince yourself of the benefits of sports activities, it makes sense to use material incentives. You can bet a certain amount with a friend (the amount should be tangible, otherwise the loss will seem insignificant) that from such and such a date and then on an ongoing basis, training in the chosen sport will begin.
The amount should be such that if you win, you can use it for something really necessary and of high quality, and not for a portion of ice cream.
Types of motives
Well, you've decided to take up fitness. You already understand for sure that you don’t want to be like everyone else and you are ready to start training. But what exactly motivates you to take these actions? How to motivate yourself to workout? What specific motive should I choose? Let's look at this issue in more detail, from the point of view of their varieties.
The motive of self-affirmation is a person’s desire to declare himself in society. This motive is associated with a sense of self-worth, importance and indispensability. The individual wants to show people that the value of his personality is quite high, that he wants to become valuable and respected. Do you want to assert yourself? Get big and strong.
The motive for identifying with another person is the desire to be like the person you consider an authority. This motive pushes a person to work on himself. Want to be like Jeff Seid? Work just as hard.
A procedural – substantive motive is an incentive to active activity, in which a person likes the very process of what he is doing. Here, the motivation for fitness and bodybuilding lies in enjoying the process of training itself. If so, keep up the good work!
The motive for self-development is the desire for constant improvement. The importance of this motive lies in encouraging the individual to work on himself and develop. This is an effort aimed at discovering one's potential and the desire to be an expert in one's craft. Do you want to realize yourself in sports? Start working hard.
The motive for achievement is the desire to achieve new heights and improve performance. It manifests itself in the selection of difficult tasks and the desire to cope with them. Achieving success in any type of activity lies not so much in your skills and knowledge, but in the motivation to achieve.
Negative motivation is activity caused by the likelihood of troubles that may appear in the event of one’s own inaction. In this situation, the individual is driven to activity by the fear of problems and the desire to avoid them. How to motivate yourself to exercise? Take action.
How can girls motivate themselves to play sports?
Motivations for every day are most needed by women. It is a little more difficult for the fair sex than for men: for them, sporting achievements, as such, are not an incentive. The moment of competition and struggle is almost eliminated. Therefore, we need to look for other tactics.
Accepting the fact that training is necessary
A girl can find a free evening and write down on a piece of paper all the pros and cons of regular sports activities, taking into account the natural desire for a woman to have a flexible body and please men.
After this, you need to start, but you can’t do it abruptly, completely changing your existing way of life.
More movement
In the first month, you may just have to train yourself to move more. It is necessary to find the benefits that movement brings.
And there are many of them:
- mobility;
- a surge of energy;
- unnoticeable loss of extra pounds;
- preservation of youth.
It has been proven that movement not only helps you maintain a good figure, but also promotes clarity of thinking at any age.
It is also important that increased mobility leads to increased libido. You can start with the simplest thing: walking from work (at least part of the way), walking quickly to a cafe during your lunch break, taking energetic walks in the park on weekends.
Finding meaning in training
When the body gets used to the movement and begins to ask for more, you need to make a decision regarding the goal you want to achieve.
Changing your reflection in the mirror is the best motivation for losing weight for women.
There can be many of them:
- improvement of movement coordination;
- a pleasant state of vivacity after exercise;
- achieving a specific result.
Doing what you like
A very important point, especially for girls. Without sincere passion, you will not be able to achieve any state of flow. You need to try different sports to settle on the one that brings you the most satisfaction.
It is advisable to take into account your own natural temperament. So, sociable sanguine people are “shown” for team sports, for example, football, volleyball. For those with quick tempers and internally strong choleric people, team competitions are also suitable, as well as athletics, those sports where there is a chance of quickly getting results if you put in the effort.
Calm and resilient phlegmatic people can go swimming or running. Slow, indecisive melancholic people will “make friends” with sports with the help of yoga, Pilates (those types that are aimed at self-improvement without elements of competition).
Invite a friend
It's always easier to start something new together. Therefore, you need to find someone among your friends who also wants to train, and agree on joint classes. Mutual support will help you hold on in the beginning and will spur the desire not to quit later.
Posting daily quotes around the house
Motivations for every day in the form of colored self-adhesive notes, reminiscent of the delights of playing sports, have long become popular among girls. The desire to study will not always prevail over the desire to have a “loading day” with cakes and lying on the couch, especially if some difficulties arise in life that take away some of your strength and energy.
To make your path to conquering the peaks of sports easier, you can print out sports-motivating quotes from the greats on colored paper and paste them in places that often come into view. For example, on the refrigerator door.
You will lose weight.
According to statistics, more than 70% of residents of our country are dissatisfied with their appearance.
This is mostly due to overweight and obesity. But losing weight just by reviewing your diet takes a long time and is ineffective.
It is much easier to lose weight by going to the gym and burning those hated calories!
Just think about it, after just 2 months of going to the gym you can lose 10 or even 15 kilograms!
By visiting a fitness club, you will not only correct your figure and get rid of fat folds, you will become healthier, which means you will give yourself a chance to live 5-10 years longer!
Isn't this a great motivating reason?
How to maintain motivation for sports
For some people, taking a good look at themselves in the mirror helps them maintain the desire to continue exercising. Toned muscles, perfect posture, well-fitting jeans always evoke positive emotions.
Others need the words of friends and family to reinforce their craving for sports. You can ask them to notice positive changes and talk about them out loud. Still others like to feel their body, which from clumsy becomes obedient and mobile.
Still others are satisfied that joint pain has gone away and overall productivity has increased. You need to observe yourself and identify the most important positive aspects. They will help maintain motivation until the time when the habit is formed and becomes second nature.
Looking for an incentive
To follow your dreams and train, you need inspiration. But among all the variety of ways to find it, you need to choose what suits you.
In order for the body to acquire the desired shape, the following stimuli can be used:
- Avoid extreme measures. Instead of abruptly giving up bad habits or cravings for sweets, do it gradually.
- Find a gym closer to home or work so you don't have to look for extra motivation to travel a long distance.
- Challenge yourself or others. Claim to have perfect abs in 7 weeks.
- Find a coach that is perfect for you , who will become a role model and source of inspiration.
- Overflow. Ideal appearance should not be the only guideline, otherwise classes will turn into punishment. Turn them into a pleasant pastime, make the goals exciting - a mini-marathon along the sea coast, participation in competitions.
- You can install a mobile application with a counter of squats and steps. Then classes will become even more interesting.
- Overflow. Ideal appearance should not be the only guideline, otherwise classes will turn into punishment. Turn them into a pleasant pastime, make the goals exciting - participation in competitions, a mini-marathon along the sea coast.
Tips for motivation
First of all, you need a positive attitude, which is supported by positive emotions, so a necessary condition for success is the choice of an interesting and feasible sport, a comfortable training regime and a convenient time.
“Larks” should not sign up for evening fitness classes, and “night owls” should not go for early morning runs. This will lead to protest from the body and refusal to train.
The most important advice: listen to yourself and do what brings you the most pleasure.
Everyone has their own technique, but you need to remember a few nuances. Motivations that are really suitable for every day should not be complicated and labored.
Goals should not be too distant and difficult to achieve. Let the entire lifestyle as a whole remain approximately the same as before, with minor changes. It will be like this at first, and then the body will get involved and itself will require complication of the program.
How to overcome fear and start training
After attending several training sessions, there will be no results other than pain throughout the body. And therefore, the initial fuse passes, hands give up. Fear and uncertainty creep out that nothing will work out. After all, I really wanted to show my ex in three weeks how beautiful I had become. Or in a month I can brag to my friends about how I lost 10 kg. But none of this happens. Such motivators will further damage your shaky self-esteem.
As soon as you start training, you are overwhelmed by a wave of information. What is right, what is wrong to do, who to listen to, where to sign up, how to eat right, what diets, what stress. You get lost and the desire to do anything disappears.
Then, the transition to proper nutrition is also stress for the body. The temptation to eat a sandwich in the middle of the night exceeds any arguments about proper nutrition. Believe me, this happens to everyone! So don’t be upset that you won’t succeed!
How to motivate yourself:
- Immediately remember your goal. Think about how many opportunities a beautiful figure will open up for you.
- Imagine yourself in fashionable clothes.
- Involve a friend or relative in your idea.
- Look at those who have achieved good results. They did it - and so can you!
The third rule is to be patient. Success is a long struggle.
You will get rid of stress.
Many people have experienced the negative effects of stress.
It makes a person nervous, irritable, because of it we spoil relationships with others, lose our tempers, do stupid things and find ourselves in unpleasant situations.
Moreover, stress is the cause of many diseases, ranging from nervous disorders to obesity and heart problems.
By starting to go to the gym, you will get rid of stress!
This is an ideal place to throw out accumulated negativity, to relax your soul and be alone with yourself.
People engaged in stressful work really lack this.
