Headphones. Get an ipod, or if your gym gets reception inside you could use one of them radio things. Gum helps. Set goals. Maybe you want to be able to run 2,3, or 5 miles without feeling like you're going to keel over. Run a half mile everyother day and walk the rest of the way.
Experiment with different workouts. Experiment with pre-workout eating and post workout eating. Try reseraching an exercise topic of interest.
Exercise is difficult and tedious. If it weren't, everyone would be doing it.
Where you derive your ultimate motivation from, only you can find that from within whether it be something affirmative or something negative.
Experiment with different workouts. Experiment with pre-workout eating and post workout eating. Try reseraching an exercise topic of interest.
Exercise is difficult and tedious. If it weren't, everyone would be doing it.
Where you derive your ultimate motivation from, only you can find that from within whether it be something affirmative or something negative.
Look at it as only one step, Go to the Gym.
I accidentally demotivated myself for a month, it took me a while to figure out what happened.
I was explaining to some of my people how our minds will create a large number of steps for things we don't like to do and make things we like to do just a single step.
I used cleaning the house and going to the gym as my examples,
When you describe something you don't enjoy like housework the steps you may say are need to Vacuum, Wash Windows, Clean the Fridge and Bathroom, wipe the shower, mop the floor etc etc.
but when you describe something you enjoy doing like going to the gym it's just "Go to the gym."
Then I would break down that "go to the gym" single step to show how our brain condenses the things we enjoy.
I need to get my gym clothes, get water, take vitamins, take the train to the gym, sign in, change, Lift weights then Run the life mote weights.
I made myself mentally aware of all those steps so going to the gym seemed like a pain in the ass, I've re-condensed the steps but I missed a month.
The brain is a funny thing
I accidentally demotivated myself for a month, it took me a while to figure out what happened.
I was explaining to some of my people how our minds will create a large number of steps for things we don't like to do and make things we like to do just a single step.
I used cleaning the house and going to the gym as my examples,
When you describe something you don't enjoy like housework the steps you may say are need to Vacuum, Wash Windows, Clean the Fridge and Bathroom, wipe the shower, mop the floor etc etc.
but when you describe something you enjoy doing like going to the gym it's just "Go to the gym."
Then I would break down that "go to the gym" single step to show how our brain condenses the things we enjoy.
I need to get my gym clothes, get water, take vitamins, take the train to the gym, sign in, change, Lift weights then Run the life mote weights.
I made myself mentally aware of all those steps so going to the gym seemed like a pain in the ass, I've re-condensed the steps but I missed a month.
The brain is a funny thing
Kingbill,
Interesting stuff!! I never thought about it that way before, but now that I think back, I do that a lot. I will try to be aware of that next time and maybe it will help exercise on a more regular basis by just condensing it, instead of thinking about all the steps I gotta take to complete it. Thanks!
Everyone else, I appreciate the responses!
Interesting stuff!! I never thought about it that way before, but now that I think back, I do that a lot. I will try to be aware of that next time and maybe it will help exercise on a more regular basis by just condensing it, instead of thinking about all the steps I gotta take to complete it. Thanks!
Everyone else, I appreciate the responses!
Here are a few things I do:
Always have a gym bag with you (shoes, shorts...workout clothes. I always have a shaving kit - deodorant, shampoo, etc). The reason: if you go home after work or where ever you are coming from, chances are you won't be motivated to get back in the car and drive to the gym to workout.
Also, I have a "15 minute rule". If I don't feel like running or exercising I tell myself, "just go for 15 minutes....if you feel good go a little longer...." I usually get motivated after 5-10 minutes and end up doing 45 minutes or longer, running 5-7 miles.
Keeping a log is also important..... allows you to track your progress (helps w/ setting and realizing goals)...
Always have a gym bag with you (shoes, shorts...workout clothes. I always have a shaving kit - deodorant, shampoo, etc). The reason: if you go home after work or where ever you are coming from, chances are you won't be motivated to get back in the car and drive to the gym to workout.
Also, I have a "15 minute rule". If I don't feel like running or exercising I tell myself, "just go for 15 minutes....if you feel good go a little longer...." I usually get motivated after 5-10 minutes and end up doing 45 minutes or longer, running 5-7 miles.
Keeping a log is also important..... allows you to track your progress (helps w/ setting and realizing goals)...
1) You need an IPOD and some good music that you enjoy and blow that crap out.
2) You need to start! Get started and go consistently and get through the soreness stage. You have to still go when you are sore and work through it. This is the toughest part. Everything in life is a habit but once you do things for a good week, you will most likely continue it. (this includes working out and then stopping for a week. You will continue not going and being lazy once you stop for a week). You start feeling better, stronger, etc.
3) 15 minute rule is a great thing too. I use that for all areas studying, working out, having sex.
4) Once you hit the point where you dont not feel you are making gaines mix things up. Add a supplement or two, starting eating better than you have, work the muscle in a different way with a different exercise.
2) You need to start! Get started and go consistently and get through the soreness stage. You have to still go when you are sore and work through it. This is the toughest part. Everything in life is a habit but once you do things for a good week, you will most likely continue it. (this includes working out and then stopping for a week. You will continue not going and being lazy once you stop for a week). You start feeling better, stronger, etc.
3) 15 minute rule is a great thing too. I use that for all areas studying, working out, having sex.
4) Once you hit the point where you dont not feel you are making gaines mix things up. Add a supplement or two, starting eating better than you have, work the muscle in a different way with a different exercise.
I do the split routine now.
I do lifting on Monday, Tuesday.
No lifting on Wed.
Lift on Thurs. and Fri.
I only do four weight excercises. Two of the exercises on M and Th. The other two on T and F.
Heres my 1 hour routine on lifting days: 15 min lifting, then 15 min cardio excercise, 15 min lifting, then 15 min cardio.
On Wednesday you either rest or just do cardio. I choose cardio. I do 1 hour of cardio by doing four different cardio machines 15 min each.
I like this because you are always moving around doing something different.
I do lifting on Monday, Tuesday.
No lifting on Wed.
Lift on Thurs. and Fri.
I only do four weight excercises. Two of the exercises on M and Th. The other two on T and F.
Heres my 1 hour routine on lifting days: 15 min lifting, then 15 min cardio excercise, 15 min lifting, then 15 min cardio.
On Wednesday you either rest or just do cardio. I choose cardio. I do 1 hour of cardio by doing four different cardio machines 15 min each.
I like this because you are always moving around doing something different.
Mike Tyson in his prime swore off sex while training for his fights.....3-4-5-6 months of pent up frustration and he took it out on people.
Thats what you need to do! That is how you kick ass in the gym or end up in jail for trying to jump on any chick in a short skirt.
Thats what you need to do! That is how you kick ass in the gym or end up in jail for trying to jump on any chick in a short skirt.
I think the main thing is motivation. You have to be motivated from the start. How do you stay motivated? Make goals. You have to find a way to challenge yourself or monitor your progress. If you know you're building mass, or losing weight you're going to feel happy and probably keep at it.
It's like any other habit--positive or negative: once it becomes ingrained as a habit it doesn't so much take discipline as consistancy. If I don't go to the gym at least five times a week I feel like I'm slacking off--maybe this is a function of self discipline, but its almost that it feels like something is "missing" if I don't go.
Also, the iPod is key--on the few times I've tried to work out without it it didn't go well. Especially at my old gym, which played really lame music. I like listening to books on tape while I'm doing cardio type stuff like the eliptical machine, then I listen to whatever I'm in the mood for while I do weights. People at my gym probably think I'm a psycho because I'm not one of these guys that spends my time trying to chat up chicks or whatever. I put on some loud music like Hatebreed or Pantera and almost go into a trance.
I also do better working out at the same time every day--I do better working out first thing in the morning. It gives me a lot of energy, so if I work out at night I have a harder time going to sleep than I usually do.
If I'm feeling really slack and having a hard time getting out of the house I have a few other tricks to motivate myself--for me, if I watch some videos of my favorite boxers and MMA fighters it makes me feel like a sorry sh*t for not working out and gets me out the door.
Also, and this is kind of obvious, but it really helps if the gym is close to your house or otherwise not out of your way. Before I changed gyms it was a 20 minute drive each way to work out, and now its a 5 minute drive each way. I'm a lot more consistant now, and its easier to squeeze in a workout in a busy day.
Finally, its always helped me to be training *for* something. I have a hard time just going to the gym for an abstract reason like to impress chicks. I used to train for snowboarding and skiing, now I train for mixed martial arts. Not that I'll ever actually fight in a MMA match, but its a lot easier for me to focus my energy and tailor my workouts toward that than it would be if I was just "training" to pick up chicks in a bar.
For me at least, it doesn't take that much discipline--its just one of those things I do every day. I make it a daily ritual, like walking my dogs and do whatever I can to make it as productive and enjoyable as possible. I feel better mentally when I do it, obviously its good for my physically and I have a lot more energy then I do when I don't work out. Its sort of the same deal with my diet--I can tell I feel better and have more energy from eating healthy so making what others might consider "sacrifices" feel like something I'm getting a lot of benefit out of.
Also, the iPod is key--on the few times I've tried to work out without it it didn't go well. Especially at my old gym, which played really lame music. I like listening to books on tape while I'm doing cardio type stuff like the eliptical machine, then I listen to whatever I'm in the mood for while I do weights. People at my gym probably think I'm a psycho because I'm not one of these guys that spends my time trying to chat up chicks or whatever. I put on some loud music like Hatebreed or Pantera and almost go into a trance.
I also do better working out at the same time every day--I do better working out first thing in the morning. It gives me a lot of energy, so if I work out at night I have a harder time going to sleep than I usually do.
If I'm feeling really slack and having a hard time getting out of the house I have a few other tricks to motivate myself--for me, if I watch some videos of my favorite boxers and MMA fighters it makes me feel like a sorry sh*t for not working out and gets me out the door.
Also, and this is kind of obvious, but it really helps if the gym is close to your house or otherwise not out of your way. Before I changed gyms it was a 20 minute drive each way to work out, and now its a 5 minute drive each way. I'm a lot more consistant now, and its easier to squeeze in a workout in a busy day.
Finally, its always helped me to be training *for* something. I have a hard time just going to the gym for an abstract reason like to impress chicks. I used to train for snowboarding and skiing, now I train for mixed martial arts. Not that I'll ever actually fight in a MMA match, but its a lot easier for me to focus my energy and tailor my workouts toward that than it would be if I was just "training" to pick up chicks in a bar.
For me at least, it doesn't take that much discipline--its just one of those things I do every day. I make it a daily ritual, like walking my dogs and do whatever I can to make it as productive and enjoyable as possible. I feel better mentally when I do it, obviously its good for my physically and I have a lot more energy then I do when I don't work out. Its sort of the same deal with my diet--I can tell I feel better and have more energy from eating healthy so making what others might consider "sacrifices" feel like something I'm getting a lot of benefit out of.
This is a website worth checking out--this guy writes a lot on topics like self discipline, motivation, and personal development. Some of his stuff is "out there" but he's a real sharp guy, real interesting to read and I've probably gained more from reading this site than just about any I've encountered (except the RX of course!)
http://www.stevepavlina.com/
http://www.stevepavlina.com/
These are the MOST important things to stay motivated...IN ORDER of MOST IMPORTANT:
1. Track RESULTS
This is the most important. Go get a muscle measuring tape. They are $20 bucks at GNC. If you dont want to, go get that yellow tape measure out of your toolbox in the garage. Measure your arms, chest, triceps, waist, quads, everything at rest, and then flexed, and type it in an excel sheet ONCE A MONTH.
You can not see results in a mirror. There is nothing like eating shitty, bland food, working out, etc and then you look in the mirror after 2 months and you cant really tell any difference and then you give up. Because you've been looking at yourself everyday, you cant tell any difference. Then you'll see an old friend and theyll see wow you look great and youll say, "Really?" shit I just quit my diet 2 weeks ago.
2. Ipod, Music Player, etc
It is soooo boring going to the gym and just people watching. You need to be in the zone, you need to enjoy yourself there. Get an ipod or something and an arm band and wrap that thing around your arm and listen to some jams, cranked up loud.
3. Mix up your workouts
You cant go there and do the same routine. You will loathe going to the gym. If you do flat bench one day, as part of your chest workout. Trade it off with machine bench, pushups, whatever. Dont do the same shit.
4. Mix up your diet
add a fat burner after a few weeks
add a supplement a few weeks after that
make your diet stricter
change your meals to try something new
keep your body guessing
just because you are on a diet doesnt mean you have to eat the same shit
1. Track RESULTS
This is the most important. Go get a muscle measuring tape. They are $20 bucks at GNC. If you dont want to, go get that yellow tape measure out of your toolbox in the garage. Measure your arms, chest, triceps, waist, quads, everything at rest, and then flexed, and type it in an excel sheet ONCE A MONTH.
You can not see results in a mirror. There is nothing like eating shitty, bland food, working out, etc and then you look in the mirror after 2 months and you cant really tell any difference and then you give up. Because you've been looking at yourself everyday, you cant tell any difference. Then you'll see an old friend and theyll see wow you look great and youll say, "Really?" shit I just quit my diet 2 weeks ago.
2. Ipod, Music Player, etc
It is soooo boring going to the gym and just people watching. You need to be in the zone, you need to enjoy yourself there. Get an ipod or something and an arm band and wrap that thing around your arm and listen to some jams, cranked up loud.
3. Mix up your workouts
You cant go there and do the same routine. You will loathe going to the gym. If you do flat bench one day, as part of your chest workout. Trade it off with machine bench, pushups, whatever. Dont do the same shit.
4. Mix up your diet
add a fat burner after a few weeks
add a supplement a few weeks after that
make your diet stricter
change your meals to try something new
keep your body guessing
just because you are on a diet doesnt mean you have to eat the same shit
