Why can the success of others demotivate you? What to do if productive people are annoying? Let's figure it out together with experts.
Sometimes it seems that society is divided into two camps: the first are successful, energetic, with beautiful figures. The latter look at the former with sadness, not understanding where to get the strength, motivation and time for all this. We tell you what to do when everyone around you is interested in sports and proper nutrition, but you are not.
Veronica Tyurina
psychologist-consultant
We all strive for the ideal, but the best thing we can do is accept ourselves here and now. And then calmly identify your growth areas, unobtrusively turning them into goals.
Take care of the room temperature
Another important success factor is good ventilation of the room. If you study at home, it will be easier for you to monitor the ventilation. Just open the window for 15 minutes before class and do not close it until the “final whistle”. Oxygen is directly involved in the breakdown of fats. Therefore, jogging in the fresh air will bring more benefits than training on a treadmill in a stuffy, poorly ventilated room.
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What to do with negative feelings?
First of all, take the edge off this issue.
Yes, a healthy lifestyle is useful. But if there is resistance inside you, you see insincerity in the phytonies, then you should step away from this topic for a while. This will give you time to understand yourself. Doing it because you have to, and not because you want to, is harmful. Hence the very frequent kickbacks and complete rejection of a healthy lifestyle with the explanation “it’s not mine.” Any resistance is a mental defense and a signal to pay attention to yourself and understand what the real reason for resistance is.
Photo: unsplash.com/@all_who_wander
Understand that everything is fine with you, even if you don’t follow a healthy lifestyle
Veronica:
It’s about your personality: feeling guilty for not being like everyone else in any matter is a destructive consequence of low self-esteem. Please note: a self-confident person may or may not accept one or another worldview. But in any case, he will do it out of his own understanding of value. A confident person has a flexible mindset and is willing to accept that he may be wrong about something or may not want what the majority wants.
Loving yourself - this is the feeling that underlies healthy self-esteem
Out of self-love, a person chooses the maximum benefit and accepts it in a form that is comfortable for himself. From here comes a conscious approach to lifestyle and body. In this case, making a choice in favor of a healthy lifestyle will not be difficult. And this will be your personal choice, and not a way to adapt to others. You shouldn’t give up sports “to spite everyone.”
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Describe the desired image of yourself
Veronica:
We all strive for the ideal, but the best thing we can do is accept ourselves here and now. And then calmly identify your growth areas, unobtrusively turning them into goals. For example, lose 5 kg, achieve beautiful abs or improve the quality of your skin. And after that, choose the means and methods for this. When your brain understands why you are going to change your diet, there is no resistance or guilt. The main thing is a sincere desire.
One way or another, only you decide how to live and what to do.
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Previously on the topic:
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Chocolate before training
A good friend of fitness lovers is dark chocolate. Some athletes eat a couple of bitters with minimal sugar before training. This practice became widespread after the results of a study on the effects of chocolate on the body of athletes were published in the scientific literature in 2011.
It turned out that this valuable product contains a substance called epicatechin, which delays the onset of fatigue and improves metabolic processes. A cup of coffee also improves performance during training. However, only those who do not have problems with heart rhythm can drink strong drink.
Understand why you don't want to exercise
Scientists have proven that laziness as such does not exist. It’s just that the human body tends to save energy and the brain often orders the subconscious to resist something that requires a lot of effort. It’s worth thinking about why training causes rejection on a subconscious level. Perhaps they pass at the wrong time, when a particular organism experiences an energy decline, and you need to reschedule them. Sometimes it’s a matter of poor conditions - it’s worth thinking about whether the clothes and shoes for training are comfortable, and whether anything is interfering with the training.
Rhythmic music
Rhythmic music will help increase the effectiveness of your classes. Good compositions can be found in fitness playlists. The rhythm will not allow you to slow down if you get tired. To a catchy tune, you will move more actively and burn more calories in one period of time.
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But just like with coffee, don't overdo it. Keep your heart rate between 120-150 beats per minute during exercise.
Reason 2. “Lack of motivation / willpower / lazy”
Relying on willpower and motivation is a losing strategy when it comes to forming healthy habits. No matter how strong your motivation is, from time to time it will conflict with your short-term desires.
Willpower is also a variable quantity; it is affected by your mood, well-being, fatigue, and the actions of others. To compensate for the inconsistency of willpower and motivation, it makes sense to purposefully (that is, relying on evidence-based psychology and neurobiology) to form healthy habits.
Classes with friends
If you lose motivation when exercising at home, find like-minded people to exercise. Go to the gym with them, encourage each other, compare results, and be ready for new challenges. The same applies to classes with a fitness instructor. The specialist will never give you concessions, will not allow you to make your classes easier or have a spontaneous day off.
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Reason 1. “I don’t find the right time in my daily routine”
Finding the right trigger (time-place-situation) for a new habit is really not always easy. If you can’t come up with the perfect trigger for sports, start experimenting. For example, try warming up (if this is your target habit) at different times of the day: in the morning immediately after using the toilet; before breakfast, while the kettle is boiling; at lunchtime, before going to the dining room; in the evening, when they came home and changed into home clothes, and so on.
Often successful solutions that we can’t think of come up on our own when we start trying something.
Also think about how you can organically fit several small sports habits into different moments of the day (for example, in the morning before work, walk one stop, then take the rest by transport; do a light warm-up at your workplace before lunch; go up to an apartment without an elevator, if high floor). Three small habits are often easier to fit into a routine than one big one.
Make the complex more complex
If you continue to exercise at home, at some point you may notice that your body has already become accustomed to the stress. This means it's time to move to the next level. Start doing your usual aerobic exercises while holding dumbbells.
Lunges and weighted squats will allow you to work more muscles at once. This means you will be able to increase the effectiveness of your workout as a whole. Do not ignore push-ups or an exercise called the plank, which forces the body to work at maximum efficiency and increases the metabolic rate.
Why does the success of others in sports cause feelings of guilt?
Looking at the instadiva who already went to yoga at seven in the morning and prepared herself a PP breakfast, did you ruin your mood? Sadness, guilt or envy are an excellent marker that reminds you of your own desires, goals and plans. About what you want, but for some reason you constantly put off. Negative feelings are a kind of beacon that signals: “You want this too, start moving in this direction.”
Photo: istockphoto.com
Anna Vladimirova
psychologist
Start taking at least the first steps towards getting closer to your desired goal - health/splits/pumped up body. You will be surprised how quickly the feeling of guilt is replaced by curiosity and excitement.
Another question is if you constantly look at the instadive and blame yourself for not being like her. But at the same time, you are not at all attracted to this lifestyle. Maybe you're just not interested in strength training, running, or yoga. Maybe yours is dancing? Close Instagram and start making a list of what you like. Take action and other people will stop worrying about you.
Another reason could be that you simply haven't found your motivation for sports. Many were brought up with the concept of “should”: they need to study, play sports, be healthy and beautiful. But no one explained why this was necessary. In this case, resistance to all these obligations and internal rebellion arises: “I don’t owe anything to anyone.” Yes, you really don't owe anyone anything. But perhaps you want to? I want to be healthy, resilient, beautiful. Find your incentive - and if you can identify your “wants”, you will never have to force yourself again. Otherwise, honestly admit to yourself that you don’t need it right now.
Anastasia Korneenko
trainer, blogger, Guinness Book of Records record holder for the most massive exercise
As a rule, demotivation is caused by what is not manifested in us. Perhaps this speaks of some untapped potential. In order not to feel guilty, you need to understand the reasons. Most often, this is influenced by some kind of negative experience or hidden benefits - “now it’s beneficial for me not to study and suffer.” It is important to build the foundation of “what, why, why and how” and only then decide on training. You need to choose activities that you like and that are environmentally friendly to your body.
Now there are many areas that do not require enormous effort. If you train in a mode acceptable to the body, everything will fall into place. And after the first result, you are unlikely to go back.
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Use more weight
Adding more weight to the bar will not swell your muscles to incredible size. To have a body like a bodybuilder, you need to eat only proteins, which is fraught with intestinal health. On the other hand, training with light weights may not be beneficial.
Don't know what weight is optimal for you? Do a simple test. If you're pumping up your biceps, if you don't feel your muscles burning on the eighth rep and aren't tired on the twelfth, the weight is too light for you. Add another weight plate to the barbell.
How to distinguish anxiety from lack of motivation
It's easy to confuse the two because they can feel the same: you just don't feel like going to work out. And although these situations sometimes go hand in hand, they are very different from each other.
Lack of motivation is a condition in which you lack energy. For example, if you are very tired at work, did not get enough sleep or are sick.
Anxiety, on the other hand, is a highly charged state.
You have a lot of energy, which, as a rule, does not find an outlet. The causes of anxiety can be very different: fear of judgment, lack of a clear action plan, discomfort from large crowds of people or forced contacts with strangers.
Each person has a different trigger, and what some people don't even notice can be seriously stressful for others. To overcome anxiety and make going to the gym an enjoyable and regular activity, use several methods.
Non-alcoholic beer after training
Malt drink lovers can rejoice. Non-alcoholic wheat beer in reasonable quantities is good for athletes. A study among marathon runners found that drinking one and a half liters of non-alcoholic beer a day helps combat inflammation after grueling workouts. And all thanks to the polyphenols contained in the “right” varieties of the drink.
The main thing is to start
The human brain strives to waste as little energy as possible. Starting a new business always seems difficult because of this. But once you start training, it turns out that doing the exercises is not as difficult as it seems. The main volitional effort is made just before the start; you just have to overcome yourself and go through it - then it will be much easier and more pleasant. After physical activity, the body will thank you by increasing the level of happiness hormones and, most likely, over time this will become a prerequisite for a good day.
How to force a child to play sports.
The answer is obvious. No need to force! We need to communicate, we need to discuss the need for this or that activity. You need to support your child by personal example or at least by your interest in his sports life. Ask him what happened in class, what he liked and what upset him. What new did he do today? Elementary, how many times you could squat, do push-ups, or how far you jumped.
Every child wants attention. Even if outwardly he shows the opposite, know that the child needs your attention and interest.
