Today we will talk to you, my dear friend, about the laziness we all know and love.
Almost every person who has the idea of visiting the abode of beefy men and girls with toned buttocks sooner or later faces the fact that he becomes too lazy to lift all these heavy pieces of iron .
Now we will talk in detail about how to force yourself to start playing sports and what to do if you are too lazy to go to training.
Set yourself specific and realistic goals
People fail in their attempts to lose weight or improve athletic performance, in part because they set unrealistic goals. The difference is whether you promise yourself to lose 2 or 20 kg in a month. There is also a difference between choosing to workout three times a week for 30 minutes and choosing to workout 6 times a week for 120 minutes. If your unattainable goals are not achieved, you will be demotivated , and failure will negatively affect your desire to continue . Therefore, set specific goals that you can achieve physically and mentally . Also, try to only plan for the short term, especially if you're just starting out. Start slowly with home workouts and gradually increase your requirements. [2] [3]
Create your training plan
Whether you work out at home or at the gym, without a workout plan it will be much more difficult to achieve your goals. If you want to lose weight, gain muscle mass or strength , you should create a workout and exercise schedule for the week. Thanks to this, you will know what exactly awaits you and can prepare for it in advance. This way, when you see in your diary that Wednesday evening is dedicated to working out, your motivation will become even stronger. [1]
To get the most benefit from your training plan, you must follow these 7 steps:
- set a measurable goal
- choose your training structure
- select the appropriate exercises for specific workouts
- select the number of repetitions and sets
- create combinations of exercises
- Based on these points, create a training plan
- plan the distribution and frequency of training
For more information on these steps and how to create a proper workout plan, read our article How to Create a Quality Home Workout Plan?
Scientific approach
Abraham Maslow classified the hierarchy of human needs. Depending on your interests and needs, you can choose a suitable method of motivation for everyone.
Thus, the physiological needs for food, water, shelter, as well as the need for safety are provided by material goods. The more money you have, the better living conditions you create for yourself. Therefore, by being attached to the main issue, you can stimulate yourself and force yourself to pump at home, as an option - to save your budget. This will allow you to spend the cost of your gym membership on other purposes.
Social needs can be satisfied by communicating with other training people. After all, tomorrow you will be able to communicate and exchange opinions again. And this is a reason not to miss classes again.
You receive recognition and respect in the team by demonstrating certain achievements in your business. You will be pleased if beginners come up and ask for advice from you as a person who understands proper training? Great motivation, isn't it?
Self-actualization, achieving success, and wanting to be the best are great goals to push yourself to rock. How to reach a professional level if you allow yourself to skip training? The correct answer is no. Only self-control and complete dedication will help you reach the heights of glory and success in your endeavors.
Set up a home workout space
Not everyone has the opportunity to go to the gym , and some people don't like it when people look at them while working out. In this case, home workouts are the ideal choice. But in order to find some motivation within yourself, you also have to adapt your environment. Research has shown that motivation to exercise at home increases if you equip your home with at least basic fitness accessories . Please note: [2]
- Training mat – thanks to this accessory, training will be much more convenient, and in addition, the mat will help prevent injuries and unpleasant bruises.
- Gymnastic roller - will help to use all muscle groups during training. It is mainly used for abdominal training.
- Fitball - helps strengthen the entire body, improve tone, flexibility, balance and posture.
- Rubber loops and expanders - used to strengthen the muscles of the chest, buttocks, abs, legs and back. Also suitable for a full body workout.
- Jumping rope – jumping rope has a positive effect on the cardiovascular system, improves physical condition, and also strengthens the muscular system.
- Massage Roller – In addition to massaging tight muscles, you can use it to train your buttocks, back, or do planks and squats.
- Dumbbells and kettlebells – these can be used for many types of exercises and will help strengthen your biceps, triceps, shoulders and back. They can also be replaced with water bottles.
Comrade in happiness
When you do any business, no matter what it is, alone, there is no control or self-organization. You can afford an additional break to rest, have a snack, and be distracted by other things. But when a like-minded person appears nearby, everything changes dramatically.
Firstly, you can always discuss achievements, failures, and exchange opinions.
Secondly, a certain competitive spirit appears for both. You won't want to be lazy while your gym partner is working hard on the treadmill, for example. On the contrary, there will be a desire to overtake him on the same simulator or, at least, to run on equal terms. Agree, the motivation is excellent.
Thirdly, the training itself will begin to take place in a more positive manner. You don’t have to start by making acquaintances in a new field, but you can start studying right away. And in this way time will pass unnoticed and with a positive attitude.
Just don’t get it wrong: you came to study. How can you force yourself to lift and train when there is so much to discuss with a friend?
Provide yourself with privacy and silence
We need silence while working , and in the same way we should ensure a calm environment during training .
This is time that you dedicate to yourself, and your mental and physical state must be ready for it. When you provide privacy and silence, your motivation to exercise will become stronger, and the workout itself will become much more effective, since you will be focused only on doing the exercises , and not on any distracting elements . Also be sure to move your phone out of sight. Make sure no one disturbs you and you don't interrupt your workout by running to your phone . [ 3] [4]
Wear sports clothes
Sportswear performs several functions . In addition to its stylish appearance , it will also help:
- prevent injuries – many sports injuries are caused by improper equipment or sports clothing. Whether you're at the gym, at home, or working out outdoors, you need to have the right clothing. You need to protect yourself from shock, overheating or hypothermia. In addition, you should not exercise at home barefoot; your shoes should be strong enough.
- Boost your confidence - It definitely makes a difference whether you're working out in a stretchy T-shirt and sweatpants, or leggings and a sports top. Sportswear is distinguished by a high-quality cut and material that is adapted to effectively wick away sweat and strengthen muscles. In addition, you will feel like you are in the gym, which will motivate you to be more active in your workouts. Simply put, if you see in the mirror how good you look in a workout suit, your desire to exercise will be stronger. [3] [4]
I don’t want to go to training, what should I do? What to do if you don’t want to go to training?
Often a person makes a serious decision after experiencing strong feelings. For example, you saw someone's results and were very impressed.
- “After all, just a few months ago this girl had the same figure as me! I can do it too!”
- “Who is that woman in the mirror? I feel wrong, I deserve better!”
- “It turns out he likes more graceful girls... I will achieve results!”
Then (not always, but often) we are “loaded” with motivation: we subscribe to fashionable pages with skinny people, imagine how we will eat only yoghurts and water, and this “charge” lasts for a very short time. Then a breakdown is a mistake! Thinking that there will always be or SHOULD BE a desire to go to training or the willpower to proudly deny yourself chocolate under the admiring glances of envious women. Mistake!
Thinking that a healthy lifestyle lasts for a certain period of time. Yes, the results are motivating, but what to do if you DON’T WANT to train right now (or are simply lazy) and give up?
It is important to understand that a truly adult and responsible person takes care of himself. This means that he himself chooses for himself what is useful, what is needed, what he wants, and what is harmful. Accepts responsibility and takes precedence over that part within himself that wants to be capricious and lazy. This part can be compared to a child who is not yet motivated enough, and the result “in a year” looks as distant and doubtful as a flight to another planet. Of course, it is better not to be too strict. We need to negotiate, but in such a way that there is still a result. For example: your child does not want to do his homework. He is lazy, tired or sick. If you are sick or tired, you can skip it once. What if he's lazy? Who will control? Agree, it’s better to hug and say: “I know, you don’t want to.
But let’s better not miss it, and for this we’ll walk for an extra half hour.” And if a one-year-old child asks for smoked sausage, will you give it? You will probably try to distract, give something useful, or, in extreme cases, just strictly prohibit it. Because you know for sure that you cannot do anything harmful to him, and the responsibility lies with you personally. So, you need to remember that in moments of such “whims” or when the sausage looks more attractive than a vague goal, just tell yourself: “yes, I don’t want to do this right now. But I'll take real care of myself and work out a little more, the workout is only an hour long."
Caring is not only pleasure. But it’s work and understanding that a little difficulty and overcoming yourself will help you take another step towards your growth!
Show off your shape on social media
Social media undoubtedly affects us negatively in some ways , but on the other hand, it can be used as a great motivator for exercise . Many studies have shown that social media significantly increases self-confidence and motivation to exercise .
Show off a photo of your shape and, for example, people's reactions to attempts to lose weight or strengthen muscles are usually very motivating . You can also subscribe to fitness communities, which primarily help increase self-confidence and motivation to exercise. You can also follow the progress made by others, which, of course, will also serve as motivation to train even harder. [3] [4] [5]
Listen to the right music
Listening to music while working out can improve the quality of your , improve your mood, and motivate you .
Music designed primarily for exercise usually has a strong, steady rhythm that you can use to guide you through your exercises. [6] [7]
Research shows that faster tempo music helps improve athletic performance during low- to moderate-impact workouts .
In addition, music distracts from pain through competitive sensory stimuli, about pain and fatigue while listening to your favorite music [7]
Music will also help develop a feeling of happiness and change thought processes . This psychological effect manifests itself in changes in hormone levels .
For example, a recent study found that participants who listened to pleasant and popular music while exercising were found to have higher levels of serotonin , known as the "feel-good hormone .
This means that choosing the right music while working out will not only motivate you, but will also make you feel happy.
What are the benefits of playing sports?
Regular physical activity is considered the basis of a healthy lifestyle. It has also been noted that people who once decided to go in for sports and maintain this habit are less likely to get sick in adulthood. Exercise can prevent many diseases, because it provides a stronger immune system that can more effectively fight viruses and other diseases. Sports lovers are less likely to suffer from excess weight and cope with stress more productively.
Once you decide to exercise, you will soon experience the benefits of the release of endorphins that occur during exercise. They have a positive effect not only on mood, but also on the nervous and cardiovascular systems. The overall endurance of the body becomes higher, the percentage of cholesterol in the blood decreases. The risk of developing pulmonary disease is reduced, because the lungs of athletes are much more resilient than those of people who completely avoid physical activity.
Sport helps prevent various diseases, disciplines and develops fortitude. By going in for sports, we naturally get rid of many negative habits and acquire positive ones.
The benefits of training are obvious, but before you start exercising, please note that the above truths apply to people who exercise at an amateur level. If an unprepared person engages in professionally demanding sports, this will most likely undermine his health.
Track your progress
It is not enough to take pictures and add your photos to social networks. To fully motivate yourself to continue training, you should keep a journal of your progress. Especially if you train at home, alone, without the presence of an experienced trainer . To figure out which exercises are ideal for you, what day you performed best on, and how many pounds you managed to lose, you should properly record each workout. [2] [3]
You should focus on the following factors:
- weight after workout
- diet during the day
- measuring certain parts of the body - the diameter of the biceps, chest, abdomen, hips, etc.
- feelings before training
- feelings after training
- training plan
- number of calories burned
By tracking these criteria , you will be able to determine your progress over time , the mistakes you are making, or, conversely, find out what your strengths are . If you see your progress, your desire to exercise is guaranteed to increase . You can also use a fitness diary , which usually contains various fitness tips , healthy recipes and motivational phrases.
What to tell the coach so as not to go to training. How to force yourself to go to training: 7 tips
If your willpower is fine, and you have missed at most a week of classes in a year, then this information is not for you. This article will be useful to ordinary visitors to fitness clubs, as well as those who exercise on their own.
In the modern world, people with almost any income can afford fitness classes. For running on the street, for example, you don’t have to pay at all.
Not only the classes themselves are now available, but also a lot of information about proper nutrition and a healthy lifestyle. Thanks to the Internet, we all know how to train and how to eat, but not everyone and not always can show willpower every day and maintain regularity in training.
Often after work, the prospect of lying on the couch in front of the TV is so tempting that training is postponed “for later.”
So, I bring to your attention 7 ways to force yourself to go to training:
1. Prepare in advance
If a bag with sportswear is collected, neatly folded and waiting for you to take it with you to the gym, then you are unlikely to want to miss a workout, if only because you wasted time on getting ready and energy on transporting this very bag, especially if you move with the help of public transport. transport like me.
2. Exercise immediately after work
To avoid a break between the end of the working day and the start of training, during which you can lose your mood, it is advisable to exercise immediately after work.
3. Eat 2 hours before training
There are many articles about what you should eat before training, but the fact that you need to eat is a fact. Especially if the workout is right after work. Energy will come from eating food and you won’t have to spend the last half hour half-starved, and then also eat food.
4. Choose a workout in advance
If the club has a choice of classes, then for the greatest effectiveness the training should be selected in advance. In case of self-study, it is necessary to select exercises in advance and prepare a sample program. For jogging, you need to think about your route.
5. Forget about perfectionism
“I’d rather not do anything than do it badly,” perfectionists think. If translated into sports language, then “I would rather not go to training at all than to exercise with the wrong weight or with the wrong intensity that I want.” To achieve results you need to forget about perfectionism. The training may not be perfect, but it must be regular, only then can results be achieved.
6. Remember motivational quotes
Social networks are full of various motivational quotes. If you’re too lazy to go to training, it’s been a hard day at work, and it’s cold and rainy outside, take a look at one of the groups where there are quotes from great athletes. My favorite:
- “If I give up, it won’t get better.”
- “If you only do what is easy, you will always be weak.”
- “There are no winners when running in place”
7. Prepare for the next working day
To protect yourself from the evening hustle and bustle and fully relax after training, you need to prepare for the next working day in advance. On a day when there is no training, you can cook a simple healthy meal, iron a couple of sets of clothes for yourself and your child (who has children), and do some other household chores. If you are not lazy, then all this will take a little time, but on a training day, you can come home and take a bath or do any other things that you love or are used to doing, for example, drink a protein shake, do self-massage, spend time with loved ones, watch a movie, drink tea (without sugar :)) and much more.
All the described methods are based on the personal experience of an ordinary fitness club visitor with an average income and a full-time job. It really works and no miracle pills are needed!
Try online training
Online training is gaining popularity and is one of the fastest growing segments of the fitness industry. Not only do fitness apps offer the ability to purchase a workout plan online using online workouts from reputable fitness trainers is becoming increasingly popular .
Another format that has become especially popular during the quarantine period is live broadcasts of training sessions of the best athletes or fitness trainers. The advantage of online training is its reasonable price and flexibility, as you can train anywhere, anytime, all you need is a Wi-Fi connection. Plus, most live streams are saved to individual company or trainer channels, so you can watch workouts later. Today you can choose from a very wide range of workouts , from online yoga, Pilates to HIIT workouts. The price for such training is usually lower than training with a trainer at the gym. This is due to lower costs and partly due to a wider audience. [9]
Types of exercises
There are a huge number of different types of exercises.
Here are the most common ones:
- Aerobic exercise: Typically the foundation of any fitness program, it involves periods of constant movement. Examples are swimming, running and dancing.
- Strength: Helps increase muscle strength and endurance. Examples include resistance exercises, plyometrics, weight lifting and sprinting.
- Rhythmic gymnastics: Basic body movements performed without the help of machines at an average aerobic pace. Examples are lunges, squats, push-ups and pull-ups
- High-intensity interval training (HIIT): Involves alternating short periods of high-intensity exercise followed by low-intensity exercise or rest.
- camp exercises : Time-controlled, high-intensity exercise routines that combine aerobic and resistance exercises.
- Stability exercises: Strengthen muscles and improve coordination. For example, Pilates, Tai Chi poses and general strengthening exercises.
- Flexibility exercises: Help restore muscles, improve coordination and prevent injuries. Examples of such exercises are yoga or individual muscle stretching movements.
The exercises listed above can be performed individually or in combination. The main thing is that this or that exercise suits and pleases you.
Conclusion: The most common types of exercises are aerobic exercises, strength training, rhythmic gymnastics, HIIT, boot camps, exercises to develop flexibility and stability. You can perform them individually or in combination.
Vary your workouts
n't focus on just one type of home workout . It may happen that you become bored with the same type of training and your motivation to exercise will disappear. The best way to improve and enjoy your home workouts is to change up your workout plan regularly.
It is best to combine strength training, cardio training and rest days . Therefore, you should plan which day will be dedicated to strength training , such as weight training or bodyweight training. The next day should be devoted to cardio training . You can try a HIIT workout, cycling, Pilates, Zumba, or other dance workouts. On rest days, you should focus on proper muscle stretching and physical and mental relaxation, such as by trying yoga and meditation. Just as variety in your diet will please your taste buds, variety in your workout will please your body and mind. [2] [3]
