The best motivation for sports for girls and women

October 13, 2016 Admin Home page » Tips and recommendations

Tips that will improve girls’ desire to play sports, which will improve their health and create a beautiful figure.

Modern life moves at a fast pace, it is necessary to adapt to the rhythm of the daily routine, some people strive to rise in their careers, others immerse themselves in raising children, and others, on the contrary, believe that they deserve a rest after work - all this is not conducive to a healthy lifestyle.

In the modern world, all efforts are devoted to obtaining financial benefits, while minimal attention is paid to health, but when it gets worse, there will be no time to strive upward, and the first task will be to return at least the state of health that was.

Moreover, this lifestyle affects girls who strive to be attractive and irresistible, because their appearance is the key to success, but constant work in the office does not contribute to good rest and a balanced diet, which is why the metabolism drops, and physical activity leaves much to be desired the best.

In order to motivate yourself to play sports, minimize the feeling of laziness and have the desire to train, consider the important points below:

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.

Nutrition and drinking regimen before and after training

A person needs water (and it doesn’t matter whether it’s a girl or a man) before, during and after training. You need to drink water in small quantities between approaches so as not to cause a feeling of heaviness in the stomach, which will interfere with the training process. The total daily amount of water consumption should be at least 2 liters per day.

Nutrition will depend on your goals (the ratio of proteins, fats and carbohydrates and their amounts will change in each individual case), but the basic rule is not to eat earlier than 2 hours before training and 30 minutes after.

A sport that brings pleasure

If you think that playing sports is a lot of work, sweat, blood and nothing else, then you were doing the wrong sport.

Symptoms of breakdown and decline

There are also moments when motivation weakens significantly. This can happen not only during the period of direct achievement of the goal, but also after obtaining the desired result. This stage is characterized by symptoms of decline and rupture:

Self-pity. This feeling prevents a person from realizing his full potential.
Lack of pleasure from the training process. It is no longer perceived as something developing and bringing one closer to the goal, but becomes a routine.
The duration of classes is reduced. Less and less time is available for training. It is quite difficult to overcome such a period, because now you need to make more volitional efforts to force yourself to study. Not everyone can cope with this. According to statistics, only 8% of athletes achieve the desired results.

However, those who were able to go through this and not stop halfway develop the fortitude and desire to continue to win. Such sports training helps them achieve other life goals.

Often athletes are faced with a moment when motivation weakens and declines.

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.

Read also: How to make peace with a friend after a quarrel

“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.

How to train for success

To make your workouts effective, follow these recommendations.

Don't expect quick results. Haste is the enemy of success. We want to get everything at once, so we give ourselves the wrong loads, we push ourselves to the point of exhaustion, which as a result only undermines our health. Start with light exercises, add load each time, include new elements. Let every lesson be your personal victory. Then the desire to work will appear.
Daily habits. Create a training schedule for yourself, days and times that are comfortable for you. Don't take long breaks between classes. The body gets used to the stress and quickly gets into a rhythm only with regular training. You’ll have to force yourself, take a break from your favorite gadget, TV series, urgent household chores, and sacrifice a visit to a friend’s party, where there will be a lot of unhealthy goodies. That’s why it’s so important to choose a specific time for studying and stick to it. Don’t think that you can do twice as many push-ups today and then skip tomorrow! Quality cannot be replaced by quantity.
Proper nutrition. This is a difficult test for lovers of buns, cakes and fried potatoes at night. But believe me, the more you are drawn into sports, the less you will want to eat it yourself. Sport trains willpower.
We create our own system. Read specialized literature, watch thematic videos. At first, contact a trainer or nutritionist for advice. None of the methods will suit you perfectly. Therefore, based on the acquired knowledge of authoritative people, look for your path, build your own nutrition and sports system. Listen to your body, it will tell you what is right for you.

Sports for fun

Only hard work and self-improvement will lead you to your dream. But if training is hard labor for you, bringing only pain and depression, you have chosen the wrong sport.

Choose a sport according to your health status and preferences. You don't have to lift dumbbells. Fitness can be enough motivation for girls. You will achieve great shape through swimming, water aerobics, dancing, yoga, running, gymnastics, and cycling.

The best motivator for sports is music. Groovy rhythms will make you move and the class time will pass unnoticed.

Be sure to record your initial parameters and subsequent results. When they appear, you will begin to be proud of yourself, love the sport and your body.

The fourth rule is to enjoy what you do.

How to make a girl lose weight?

If you weigh less than her and you are only familiar with martial arts from movies, then you are unlikely to be able to force your wife to lose weight. Of course, you can try, but just decide for yourself what you love more - the slender, fit figure of your girlfriend/wife or life?

The thing is that not every woman admits that she is fat.

She will always consider herself a goddess, even if on hot summer days up to 20 people are hiding under her shade from the sun at the same time. And if someone has the audacity to reproach her for the opposite, then they will either speak well of him or not at all .

You just need to tell her as casually as possible that your apartment has become too small for the two of you and she needs to devote a little less time to food and a little more time to sports.

The best ways to motivate girls to engage in sports

Going to the gym will give you a good boost. You can do a little experiment there. Start practicing quietly and watch the stronger sex. Will any of them pay attention or neither will notice. If no one is interested, then there is something to work on. This should be a strong motivation to make yourself an enviable beauty.

An equally effective way to look for motivation for sports is in videos. Many stars and famous athletes post their video reports about their sporting achievements, telling how they lost weight and how they fought laziness. There are also ordinary people who have proven that even at home you can force yourself to train at full strength. Even if a simple girl could become a “sports Barbie,” then anyone can. It’s good if the video contains words of encouragement and advice for beginners. This will help you cheer up, recharge your batteries with energy and outdo everyone by later recording your own video.

How else can you force yourself to join the process with pleasure? It is necessary to encourage motivation for sports through music. All you have to do is turn on your favorite song and exercise will turn into relaxation. It would be nice to make a selection of energetic, high-quality music and constantly expand the collection. Before a run, take a player with a hundred selected tracks and even ten laps in the park will not be an insurmountable obstacle. And in general, music involuntarily makes many people move, let alone girls who love to dance in front of the mirror. Music will always be a great motivator, it makes you smile and drive your insecurities to the other side of the world.

Peggy Gilbert, 71

Some women over 40 don’t need motivation to exercise. Fitness blogger Peggy Gilbert proves it's not too late to exercise at 70! The American first opened a gym for herself at 50. The woman’s husband was diagnosed with a terrible incurable disease - amyotrophic sclerosis. The couple decided to live the remaining days very eventfully, forgetting about years and illnesses, and went to the gym together.

Powerlifting attracted the woman so much that she began to prepare for competitions. The pensioner has repeatedly won prizes. Her life began to sparkle with new colors. By her example, the bodybuilder proves that you can remain beautiful and fit even at age.

Peggy says that no one gives her a real age. Thanks to constant training and proper nutrition, the fitness model has shed several decades, externally and internally. Her health improved very quickly.

Peggy really enjoys lifting weights in the gym; she gets real pleasure and energy from it. The powerlifter feels very vigorous and does not feel at all like she is 70 years old.

And although Peggy’s husband died several years ago, she did not give up and continued her active life and sports. She even began teaching group strength training and aerobics herself.

View this post on Instagram
Posted by Peggy Hilbert (@rockandrollpeggy) Feb 22, 2022 at 11:38 am PST

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	achieve a beautiful figure; lose weight; make the body flexible; develop endurance; ensure constant high energy and performance
Avoidance motivation	lack of desire to be overweight; reluctance to get sick; fear of being alone due to unattractive appearance (flabby body); desire to keep up with younger and stronger people

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.

How to fight laziness and motivate yourself correctly

The most difficult thing is not to fall into the traps of laziness. It is not fatigue, but laziness that prevents you from achieving good results. Having allowed yourself to do a little less once, it will always be like this, each time it will become more and more difficult to force yourself to give 100%.

1. Swimming is a pleasant, easy way to achieve your goals. The muscles will become toned and will be ready for more serious loads. There will be a desire to go to the gym, do fitness, and dance. Just don't start everything at once. First - one thing, then - another, and then it will become possible to alternate classes.

2. In sports, motivation for training is necessary. To stay on track, it helps to outdo yourself. Break your own records, practice more and better. Set only achievable goals, otherwise the desire to get in shape will fade away. You can start with 20 minutes a day, and then increase the load and adjust the tasks.

3. It is not advisable to take more than two days of breaks between workouts. The muscles relax too much during this time, and laziness is in a hurry to ruin everything. If for some reason one workout is missed, you will have to make up the next day.

4. Many people think that they simply don’t have time for sports. Although each of us, while at home, watches TV, drinks tea, and communicates on social networks. All these activities do not bring anything useful. Instead, you can do a 15-minute exercise, for example, tilting to the right and left. After warming up, you will want to pump up other areas of the body.

5. You need to train yourself to do exercises at the same time. Habits become established faster if you practice every day at a certain hour. The body is already ready to accept a portion of the load, but the conscience will not allow it to be refused.

6. For even greater sports motivation, it is recommended to keep a diary or make notes in a notebook. Write down what exercises you do, what you eat during the day. Before the very first lesson, measure your figure parameters, and after a couple of weeks compare the results. After the first successes, you will want to practice even more, to correct both here and there.

7. The same activities will lead to boredom, and boredom will lead to laziness. Therefore, it is important to make a training plan. You don’t have to plan for a whole month, just seven days is enough. And for weekends or holidays, you can come up with a simplified lesson plan. This will not allow you to relax and abandon what you started.

Fitness Quotes From Famous Athletes

These fitness quotes from famous athletes are inspiring and insightful about what it takes to be successful in sports...

You miss 100% of the shots you never take. – Wayne Gretzky
Exercise is king. Nutrition is queen. Put them together and you have a kingdom. – Jack Lalanne
I train to be the best in the world on my worst day. – Ronda Rousey
Exercise should be seen as a tribute to the heart. – Gene Tunney
The pain you feel today will be the strength you feel tomorrow. – Ritu Gathuri
If you don't train, you don't deserve to win. – Andre Agassi
I didn't have the same physical fitness or ability as the other girls, so I had to beat them with my wits. – Martina Hingis
I still look at myself and want to improve. - David Beckham
I think in life you have to work on yourself until you die. – Serena Williams
I have always believed that if you put in the effort, the results will come. - Michael Jordan
I hate every minute of training. But I said: Don't go. Suffer now and live the rest of your life like a champion. – Mohammad Ali
If you start worrying about how you're going to perform, you've already lost. Train hard, get up, run as hard as you can, and the rest will take care of itself. – Usain Bolt
The best ab exercise is 5 sets of “stop eating so much crap.” – Lazarus of Angels
Anything is possible as long as you put your mind, work and time into it. - Michael Phelps.
Today I will do what others will not do, so tomorrow I can do what others cannot. – Jerry Rice
Practice puts the brains in your muscles. – Sam Snead
Blood, sweat and respect. You give the first two. The last thing you'll earn. – Dwayne “The Rock” Johnson

Training programs for girls

It is very important to perform exercises in the correct technique and amplitude; for this you can watch a series of special videos on the topic of women's training from a professional. There you will also find examples of performing the exercises described below from the proposed training programs:

But you still can’t do without the help of a competent trainer in setting up the technique, since from the outside an experienced person can see much better what you are doing wrong and how it can be changed.

For beginners

If you are just starting your training in the gym (or want to train in light mode), the best choice for the first month would be a cyclic program, which involves repeating the same exercises in a circle:

lifting the legs while hanging on the horizontal bar - to the maximum;
squats with wide legs – 20 repetitions;
Pull-downs on the chest – 15 repetitions;
deadlift on straight legs - 20 repetitions;
hyperextension – 15 repetitions;
fly 15 reps;
dumbbell curls for biceps 15 reps;
push-ups (traditional or from the knees, if difficult) with a narrow triceps position - 15 repetitions;
jump rope – 90 seconds.

You can repeat these exercises in 1-3 cycles depending on your physical fitness. After a month of training, you can switch to an advanced training program that simultaneously burns fat and leads to muscle growth.

Helpful information! If your goal is weight loss, you can keep the cyclic program on a permanent basis, increasing the number of repetitions in it to 25-30 and reducing the rest between sets (if your physical fitness allows, you can not rest at all between sets).

For experienced

The training program for “advanced” girls, designed to burn fat and grow muscle mass, is performed on Mon-Wed-Fri or Tue-Thu-Sat; you can also alternate workouts according to the “every other day” principle:

First day (bottom):

squats with a barbell (bar) 4 sets of 12-15 reps;
Romanian straight leg deadlift 4 x 12-15;
leg extensions in the quadriceps machine 3 to 12-15;
leg curls in the simulator 3 by 12-15;
lunges with dumbbells 3 x 10 with each leg;
hyperextension 3 to 15.

Second day (top):

Bent-over barbell row – 4 to 15;
bench press (barbell) on a bench with an incline of 20-30% - 4 to 15;
swing dumbbells to the sides (on the shoulders) while standing 3 to 15;
press on an incline bench – 3 to 15;
back row through the upper block with a wide grip – 4 to 15;
anti-hack leg press – 3 to 20;
hyperextension 3 to 20.

On the third training day, you need to do the same as on the first (remember - girls can train 1 muscle group 2 times a week).

What you shouldn’t forget after training

After training, you should rest mentally and physically so that the body switches to calm and measured work. It's ideal to get some sleep, take a bath (you can visit the sauna) or just relax in any way convenient for you. Perhaps for some this method is yoga, seeing a massage therapist, or listening to your favorite music. As for training, for a gentler release from training stress, you can cool down at the end - for example, running very slowly for 3-5 minutes. This will help put all body systems in order (primarily the cardiovascular system) and smoothly complete physical activity.

Fighting the fear of starting to train

Some people think that the most difficult thing about playing sports is starting to train. Doubts, self-doubt and fear of failure creep into the hearts of aspiring athletes.

One way to break away from the TV and start working out is to hang posters or photographs of models and athletes in your bedroom. Looking at their flawless body, you will want to create the same for yourself.

You can hang the same photographs or other pictures with provocative inscriptions on the refrigerator. After all, an ideal slim figure is not only physical training, but also proper nutrition. The next night you want to eat a sausage sandwich and you look at a photo of an athletic, attractive girl, you may change your mind about eating it.

In addition, you can tell your relatives and friends about your intention to change yourself for the better. Then you will simply be ashamed to abandon your intended goal.

What to do if starting is too difficult

The way out of the situation is hidden somewhere, but it still exists. You can use pictures in your room as sports motivation. Beautiful bodies with abs of steel will make you want to have the same chiseled figure. And they will remind you that you need to study and not watch your favorite TV series. In addition, there are many stories of people on the Internet that will help you evaluate how diligently they perform their own exercises against their background.

You can also decorate your favorite refrigerator with motivating photographs, and the moment you want to eat the forbidden fruit, the door won’t even open. And write on stickers the benefits of vegetables and fruits, so you don’t forget to eat them every day.

In order not to one day abandon everything you started, you need to set specific goals: lose weight by the New Year or tone your body in three months. Having told your mother or friend about your plans, it will be a shame not to fulfill your plans. And it would be nice to spice up the sport with incentives. For good results, reward yourself with new sneakers or good sportswear. After such pleasures, sports motivation will not run away or hide anywhere.

The right motivation is a revolution in consciousness

The main motive for playing sports is the desire to change yourself for the better. It's not easy to change your figure. Sport is the cure for all problems. And beautiful appearance is not a goal, but a means to achieve more important goals in life.

Look at your life.

you are tired of the work-home-TV cycle;
you cannot get a job;
you consider yourself not attractive enough;
caring for children and husband makes you forget about yourself;
it’s difficult for you to meet a guy;
you can't fit into old jeans;
your mood often falls, melancholy sets in;
my back and joints began to ache;
you're just not happy with yourself.

There is a way out - go to the hall!

Sport relieves stress, disciplines, gives energy and self-confidence, develops willpower, clears the head of unnecessary thoughts, and brings body and soul to harmony.

You will see the world differently:

you will have more time, which is always in short supply;
friends who were not friends at all will be eliminated;
get rid of bad habits that are harmful to your health.

It is important to understand why you need this. Clearly see what you want to achieve and what it will bring to you.

And when you clearly define your goal, write it down, draw it, visualize it. Hang a poster with a motivating slogan on the wall, a photo on the refrigerator, put a picture on your smartphone. Your goal should always be in front of you.

The second rule is to always remember your goal.

Stand in plank correctly

The plank may seem like a fairly simple exercise, however, it works almost your entire body every time you try to maintain balance.

Source: iStock

Work on increasing the time you spend in the plank by adding a few seconds each week.

How to motivate her to play sports?

I have already written about how to overcome your laziness and play sports here. Now we will talk about how to motivate another person to play sports.

Getting your woman to exercise is very easy.

By nature, a man is stronger, so this will not cause you any special difficulties.

If physical strength is not enough, then you can buy a traumatic pistol. I also recommend reading a book about the instruments of torture of the Inquisition.

In fact, this is all a joke and you can’t do that. to show everything by your own example before forcing your wife to lose weight . If you yourself are the owner of size three breasts, and you use your folds on your stomach and sides as nest eggs, then demanding a slim and toned figure from a girl is stupid.

Start going to the gym together, start eating right, motivate each other to achieve new results. If you don't need it, then why should she need it?

The exception is her personal initiative. At a certain point, she may begin to take care of her figure and get herself in order, but then the question arises: why does she need a fat man , when in the gym pumped-up males, whose muscles stick out in all directions, roll up to her with weights? Here even a fool understands that such a lady will not stay with you long.

How to motivate a girl to study. How to do this? Moving from words to practice

We gain the trust of our own child. This is not easy to achieve, especially if the child is accustomed to constant threats and lectures. Try to have an unobtrusive conversation and ask him about the subjects that interest him and why. Do not impose your opinion under any circumstances. Just listen. The child must see that you are on his side and will not try to convince him otherwise.
We learn about hobbies and interests, even if we have absolutely no time for it. It is not for nothing that we draw your attention to the lack of time. We are used to children growing and learning on their own. The time when you happily chatted about everything in the world with your rosy-cheeked baby is over. But you will have to find it again for your child. A teenager’s hobbies can easily be tied to school subjects – computer science, English, literature, etc. It is necessary to casually throw in information about things that interest him. Does your child spend a lot of time on the computer? So tell him who creates these games and how, how much he earns from it, and what he needs to know if your child suddenly wants to become a great programmer. A similar logical chain can be built based on any teenager’s hobby.
Show by your own example. Children are a reflection of their parents. If a mother and father are constantly learning and improving, the son or daughter will subconsciously be drawn to them. The child will love the learning process itself, and not meaningless cramming and “because you have to learn.” Tell him what you saw and where you were, show your delight in learning and mention how you achieved it. All this will soon bear fruit.
Knowledge is gained not only within the walls of school. Our educational system is not perfect. Studying is a constant control and load of various knowledge with countless demands. It is impossible to know ideally all subjects. Together with your child, look for ways to provide extracurricular education without grading or homework. Enroll your teenager in clubs based on his interests. For example, if you go to school for robotics and modeling, you will also develop a love for physics and mathematics.
Instill independence. This is the ability to take responsibility for your actions. Convey to the child that only he will be responsible, not you. In a situation where there is a direct threat to his health and life, parents need to intervene. However, bad grades in the certificate are not such a threat. A teenager must realize that reluctance to study can lead to the fact that he does not enter college, or even stays in the second year. And in this case, only he will be to blame.
Use occupational therapy. This can be resorted to only in difficult situations. If a teenager is absolutely not interested in anything and is lazy, deprive him of his pocket money and get him a job with a small salary during the holidays. For example, a salesman at an ice cream stand, a courier, a poster posting advertisements. Let him feel all the “charm” of an eight-hour working day and a small salary. Explain that due to the fact that he does not want to study, he risks doing low-skilled work all his life and counting pennies.

Emotional charge

Motivation for a woman is the key to self-realization, building great relationships with the opposite sex and society. This is a healthy body and a healthy mind.

But sometimes this constant motivation tends to fade. This statement is especially true for girls who need constant emotional support more than all other women. As part of the natural motivation that we have provided you with through the recommendations listed above, the “emotional jolt” will set you moving in the right direction not for 5 minutes, but for weeks and months.

Is it even possible to force a woman to lose weight?

In general, if you want to force a woman to lose weight, then you are telling her in plain text that she is fat, and this, frankly, is dangerous to her health .

If you present information using the wrong words, then she will take everything with hostility and will do everything to spite you.

She can even deliberately become even more magnificent. This is especially dangerous if you are already married, because the trap has already been slammed shut and there is no turning back.

Well, even if you present this information as gently as possible, there are no guarantees that you will survive. These are women, their brain, like the ocean, has only been studied to 5%. And who knows what monsters lurk in the depths of their minds.

But the fact is that if you meet your requirements , then you won’t have to force her. She herself will want to match you. But if everything is the other way around and your demands are too high, then there will be trouble.