Although diet and training dictate your progress, what really delivers results is the motivation to work out
Despite the obvious importance of nutrition and a training plan, the biggest obstacle to realising a goal is a lack of motivation. Whether it’s tiredness or hitting a plateau, losing the will to work out can be highly damaging.
Here are five ways in which you can stay motivated every time you hit the gym.
Focus on yourself
With social media, it is all too easy to lose motivation by comparing yourself to others. Social pages often contain useful training information and workout clips, but in comparing yourself to professional athletes you may lose sight of your own progress.
People rarely post about their defeats, low points and struggles. You’ll see a new bench press PB, but seldom will you see the workouts that didn’t go as well.
The ‘secret’ (if there is one) is to focus on your own progress. Taking your own pictures at weekly or fortnightly intervals can help to remind you how far you’ve come.
Caffeine kick
Too much caffeine can disrupt your sleeping pattern, but in moderation it’s the perfect pick-me-up.
Whether you prefer a coffee or pre-workout drink, caffeine works by increasing your alertness, focus and brain function. It also enhances your production of endorphins, allowing for a more productive session when you need that extra boost.
Studies show the ideal dose to be around 3 milligrams per kilogram of bodyweight, 30-60 minutes before training.
For example, if you weigh 80kg, you’re looking at 240 milligrams of caffeine. That’s roughly what you’ll get in a medium-sized Americano from most coffee shops.
SMART Goals
The best goals – i.e. those that achieve long-term results – fall into the ‘SMART’ category. They are:
S: specific
M: measurable
A: attainable
R: realistic
T: time-managed
Expecting to lose three stone in a week is not realistic, but many may lose motivation when it doesn’t come to fruition. Instead, aiming to lose a similar figure over the course of a few months is a far better move.
Not only is this more attainable, but you’ll be able to monitor your progress every few weeks and still enjoy flexibility with your food and social life.
Good tunes
If the radio or tannoy system has ever failed at your gym, you’ll be familiar with how weird it feels to lift in silence.
Sometimes, the gym’s choice of music may not be your cup of tea. Research found gym music possesses a huge impact on the quality of your session.
The tempo of the tune needs to match the intensity of your training. To put this in context; old Justin Bieber is a poor choice, but his newer work with Skrillex? Now we’re talking.
The right gym playlist can make or break your workout, particularly with the last one or two reps of a heavy lift. Apps such as Spotify have published ready-made workout playlists, but still allow you to create your own.
Proper programming
Not knowing what to do when you get in the gym, or winging it (to give the scientific term) is a destructive but all-too-common occurrence.
Following a structured weight-training routine will ensure that your gym sessions are productive. You’ll also realise that you aren’t just exercising for the sake of it. Each session will form part of a wider, overall goal.
One bad workout won’t have much of an impact on your results, so don’t stress over it. The most effective programmes will usually involve training the main lifts at least twice a week. Instead of losing it over not hitting a PB, channel your efforts into the next workout.
Read more on why it’s best to avoid comparing yourself to others
