Sports mode: 6 important points to avoid missing workouts

“When things get tough, always remind yourself that if you give up, things won’t get better...”

Everyone at least once in their life has had thoughts about changing their body, starting to go to the gym, thereby positively influencing their life. The hardest thing is to start, but how to force yourself to train?

In order to continue to act and achieve great results, you must have motivation:

• always motivate yourself;
• always remember what you were and look at what you have become;
• enjoy what you do.

What is motivation and where to find it?

Motivation to train is the force that drives an athlete to achieve greater results. To motivate yourself, you should be more sensitive to changes in your body, and to the training itself. Keep track of where you succeed and where you fail. Always strive for more.

Don't forget about rest. Properly distribute your strengths and capabilities. Don't chase after those who do more than you, and don't listen to those who demand more from you. Only you know what you can do and what you are not ready for yet.

Self-discipline is an important part of motivating yourself to work out in the gym. You will be surrounded by various temptations, such as eating something tasty but harmful, or not going to class. Only self-discipline will help you cope with this.

Self-discipline is a quality that everyone develops on their own. Thanks to her, we do what we don't want to do. You have a desire to make your body beautiful, and you are moving along this path. You need to make every effort because you are responsible to yourself.

BUILD A DAMPER BAG

Remember when you were at school, your parents asked you to pack your backpack in the evening? This useful habit will still be useful to you now. Pack your bag with all the necessary sports equipment and leave it in the hallway or trunk of your car. And when the next time pressure hits you in the morning, you will be calm: something, and you definitely won’t miss Zumba today.

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Several stages of motivation

When there is enough motivation, you devote all your energy, time and concentration to achieving your goals. That is, you do everything possible to achieve great results.

Motivation has three stages:

DETERMINE THE DIRECTION (degradation or development). You have a choice: give up the idea of ​​becoming better, stop at the achieved level, or do something more, which will radically change your life for the better;

CLEAR AND SPECIFIC GOALS (grab a pen and paper now). Write down the deadlines, the desired intermediate + final result.

JUST DON'T STOP. Once you make a decision, you will need all your dedication and dedication. Only complete loyalty to your direction and decision will guarantee that you have enough motivation to achieve your goals. This is the only way to achieve good results.

⇒Only specific goals

Set yourself extremely specific goals that are not simply expressed in terms of a more ripped or thinner body. Express your goals in numbers: desired weight or distance to run. Goals expressed in numbers are more realistic and can be tracked. As soon as you see the cherished numbers on the scale or put on a smaller dress, you will feel satisfied with yourself.

Write down your goals

When you start writing down your goals and constantly looking at them, you will feel their importance. When you achieve them, you will feel how strong your self-discipline is. This cannot but inspire and encourage new achievements.

Also, record the results achieved. Not only will you be able to see progress, but you will also be able to adjust your workouts for better results.

Working on weak points

Winning doesn't always mean being first. Victory is when you become better than you were.

Everyone knows what comes easier to them and what does not bring any pleasure. You can pump your arms because it's easier for you to lift weights, but you don't like to squat. Soon you will notice that the results of your training are becoming less and less noticeable. This happens due to an imbalance. Everything should be in moderation and balanced. Work on all parts of your body and you will discover new sides of yourself. By working on what you don't like, you are working on your self-discipline, which makes you move forward. Turn your weakness into a strength.

Prove to everyone that you can achieve more

In any case, you will meet someone who will say that you will not achieve anything, that all this is a waste of money and time. Prove people otherwise. The best motivation for rocking is disrespect, mistrust and undervaluation.

Every day, prove to others that you are able to set goals for yourself and quickly achieve them, going through all the difficulties that will come along the way.

You will gain an athletic figure.

This is one of the strongest reasons for young people to start going to the gym.

But older people also want to look fit, cheerful and fresh in order to enjoy their reflection in the mirror, and not lose their mood when they see sagging skin and a rounded belly.

Hard training will allow you to get a beautiful, muscular figure, which means self-confidence and admiring glances from members of the opposite sex!

It will become easier for you to meet the people you like, you will make new friends, or even start a family, if previously your complexes did not allow you to open up to this world!

Believe me, hard training even after a busy day at work is worth it!

How to force yourself to go to the gym?

A few simple tips to help you force yourself to train.

1. Find a gym near your home or work. Often, at first there are no visible results, so the motivation to continue classes will fall, and the first thing that will cause complete refusal is the reluctance to go to the other end of the city. Therefore, take your choice of exercise equipment very seriously.
2. Each gym is open at certain hours. Find out about them and decide for yourself what time you will come here. Keep in mind that you will study for an average of 1-2 hours.
3. Decide on a goal. You should immediately choose what result you want to achieve - either lose extra pounds or build muscle. Choose one thing. You can ask a trainer for help or find a program for yourself on the Internet.
4. No matter what choice you make, you should remember one thing - during the first training, you should not be too zealous. You won’t achieve any results, but you can easily get injured! Therefore, in the first weeks, simply prepare your body for more complex and difficult workouts, practice your technique.
5. Frequency of going to the gym. Muscles recover within two days, so the optimal solution would be to visit the gym once every 2-3 days. Again, you should not chase quick results.
6. Proper nutrition. Eliminate fatty foods from your diet, because fat interferes with the absorption of protein. After all, beautiful abs consists of 80% proper nutrition and 20% exercise. You may have beautiful abs, but you won’t even know about them, since they are under a thick layer of fat.
7. Be sure to eat after training. If you do not eat within an hour after class, consider that you have wasted your time. The body spends a lot of energy, which must be replenished. Take foods that contain large quantities of protein, which is the main building material for muscles.
8. Consistency. At first, everything you worked on will hurt, and you will repeatedly have the desire to quit everything. Just remember that a beautiful body takes time, desire and perseverance.
9. Program and diary. Be sure to read how to create a training program, or ask a trainer. Try to stick to it and take notes of the approaches you perform.

An example of a compiled program for girls:

Example of keeping a training diary:

Fitness or active recreation?

When the body weight is very large - over 20 extra kilograms - such a person must be trained according to a health improvement scheme. That is, often, but very easily and not for long. “It’s optimal to move 5 times a week for 30 minutes,” says Daniil Lobakin, PRO expert at Sportmaster PRO. — Let me emphasize - namely, move: give yourself a light load at a low heart rate.
It could be just a walk, stretching, morning exercises. In addition, 3 times a week for 20 minutes, you need to exercise at a higher heart rate: either walk at a faster pace, or increase the load through training, use weights, etc.” Please note: a week 5 walks for half an hour plus 3 any workouts for 20 minutes is to maintain health. This regimen reduces the risk of cardiovascular diseases, but does not shape the figure. To lose fat weight and gain muscle mass, your exercise schedule and intensity must be different.

How to force yourself to exercise every day all year round?

In winter we become passive and lazy. And it’s not surprising, because our body spends much more energy to keep warm and cope with autumn depression. And after a hard day at work, you just want to lie down on the sofa and relax.

In addition, the motivation for training in winter weakens, since our body is hidden under a lot of clothing and no one sees it, therefore, there is no need to exhaust ourselves with hard training.

Good motivation for training for girls comes in the spring, when we suddenly discover that we have gained extra pounds over the winter. It becomes especially sobering at the moment when summer things turn out to be small.

Getting motivated before summer is good, but in order to achieve results, you need to go to the gym regularly.

How can you force yourself to go to the gym all year round?

1. Take your girlfriend to the gym. The main motivation here will be competition. What if your friend starts to achieve greater success than you? Here everyone will feel offended, which will push them to take more decisive action and take themselves and their body seriously.
2. Buy special equipment. Cardiomonitors will help you schedule a training program for every day, in addition, they will remind you with an audible signal that it is time for you to go in for sports.
3. Hire a personal trainer. This pleasure is not cheap, but it is worth it. There will always be a person standing over you and forcing you to do exercises until you develop self-discipline.

Forward to victories!

At the moment when you decide to work on your body, you should remember that motivation at certain moments begins to weaken, so it needs to be constantly “warmed up”. Always keep track of your successes and achievements, even the smallest ones. Praise yourself, you are already one step closer to realizing your cherished dream.

Watch motivational films about sports, people who go through a lot, but in the end achieve what they so desire. Only perseverance helps you achieve results that others will pay attention to and admire, results that prove that you are your own boss and are capable of changing your life for the better.

You will improve your health.

Have you paid attention to your feelings after training?

It seems that you have just given your all, but you feel great - cheerful, energetic, cheerful!

Isn't this a reason to exercise? By the way, if you spent that hour and a half lying on the couch, you would only feel weak and drowsy.

But playing sports is not only about momentary vivacity.

By training, you will strengthen your blood vessels, train your heart and lungs, and therefore protect yourself from cardiovascular diseases, which threaten a person with early mortality.

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.

Try exercising during off-peak hours

If you don't feel comfortable being around a lot of people, try taking your first classes during off-peak hours. Ask at the reception what days and times the gym is least busy. Take this opportunity to calmly look at everything, study it, and to consolidate the results, take at least a few lessons with a trainer. He will check the correctness of the exercises, tell you about the intricacies of how certain equipment works, and help you develop a program for the upcoming classes.

Nothing makes a gym newbie stand out and attract unwanted attention more than randomly wandering around the gym and chaotically trying to use certain machines. With a lesson plan and a clear understanding of what to repeat after what, it will be much easier and calmer for you.

Also, to prepare yourself mentally and improve your endurance, first try doing small fitness workouts at home from time to time. Self-study experience will also give you confidence.

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]

Take a tour of the gym

Your fears and shyness are primarily due to the fact that you are in a space where there are too many unknowns. Start small - excursions. In almost every fitness center this service is basic and included in the price of the subscription.

A qualified employee will show you where the locker room and shower are located, what gyms exist, talk about group classes, basic exercise equipment, show how they work and what muscle groups are targeted, and give recommendations regarding warm-up and cool-down.

This information will be enough to make you feel a little more confident.