Look for the positives
Think positively. With every workout you become better and better. And better than many others. From this position, you will stop thinking of training as an obligation. Rather, training will become a significant advantage for you compared to those who do not work on themselves. Training requires energy, but it returns its costs with interest. In this case, the rule applies in exactly the same way: you give a lot, in return you receive even more. Therefore, when you feel tired, feel free to go to training for a big boost of energy.
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Psychological deception
This is what it boils down to: When you don’t feel like training at all, then you tell yourself: “Okay, I’ll just do a warm-up and that’s it.” Your brain will answer you something like: “OK, okay, do a warm-up, but I won’t do anything else.” You do a warm-up and then think: “Okay, a couple more sets and that’s it.” This is how you do the whole workout, convincing yourself that a couple more approaches will be enough.
After all, the most important thing is to start. And it's much easier for you to get started if you convince yourself that you'll only do a little bit and can stop training at any time. At least this method works very well for me. The main thing is to know that if anything happens, you can actually stop training whenever you want.
How to force yourself to exercise
Have you repeatedly looked at your reflection in the mirror and every time you don’t like what you see there? Have you started a new life many times on Monday, started visiting the gym, but after several visits your ardor cooled down and you stopped training? If all this sounds like you, then you definitely need to read this article, as in it we will talk about how to force yourself to train.
What can make a person start regularly visiting the gym, what conditions need to be created for this so that he doesn’t get tired of working out in the first month?
I propose to dwell on several important points that will help you overcome difficulties and get closer to the task.
Set a goal
You need to decide on the goals that you will pursue with your training, for example: - become stronger; — get an athletic body by increasing muscle mass; — increase endurance;
- lose extra pounds.
It should be noted that there may not be one goal, there may be two or even three at once. It’s just that when you decide on the goals you are pursuing, then your training program will be tailored to them.
And a particularly important point is that to achieve your goal you need to adjust your diet. You need to know that to gain muscle mass it is not enough to just exercise; you also need to eat right.
Advice!
If you don’t know how to achieve your goals with the help of training and nutrition, then be sure to seek help from a knowledgeable person. This could be an instructor in the gym, a coach, do not forget about self-education.
Set clear deadlines
It is not enough to set a goal; it is imperative to decide on a deadline. That is, during what time period will you achieve your goals. Having received your final destination, it is easier to develop a route for how you will get there.
Make a plan
This point is closely intertwined with the previous point, or rather, it follows from it. Having certain deadlines, be sure to make a plan for how you will achieve your goal.
For example, if you want to increase muscle mass, then write down how you will swing and what your training program will be.
Naturally, if you do not have experience, then you must seek help, otherwise you risk wasting time and not getting the desired result.
For example, your plan may include the following items: - what training program will be used; - what is the number of sets and repetitions for each muscle group; - what weights will be used and what is their cycle;
- diet.
Stick to the plan
It is not enough to write a training and nutrition plan; it is very important to adhere to all the rules. Strictly comply with all points, do not be lazy, implement them honestly and completely.
It is at this stage that many people have a question - how to force yourself to train? But here you need to show character, will - all those qualities thanks to which you can achieve the desired result.
Understand one important thing - if you cannot force yourself to exercise regularly, then you will not have enough persistence in other aspects of your life. For example, you won't want to work hard and won't earn a lot of money; laziness extends not only to training, but also to other areas of your life.
Keep statistics
It's impossible to go from a skinny guy to a big, athletic young man in a week. Muscles and strength indicators grow slowly; this cannot always be seen by eye.
But how do you know whether you are progressing or not? But statistics help with this - be sure to keep a training log and regularly record the results of your body measurements.
This is the only way you can find out how progress is going and when the process of slowing down development begins, when the so-called “plateau” appears.
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“Plateau” is a stop in the process of developing the strength indicators of the athlete’s body, as well as the increase in muscle mass. A “plateau” is a clear signal that changes need to be made to the training program.
Attention!
The fact is that muscles respond to physical activity by increasing mass and strength. But over time, they adapt to the loads, and progress first slows down and then stops almost completely.
To avoid this, it is necessary to change the training program in time and again “surprise” the muscles with loads so that they do not slow down progress.
Personally, I achieved everything in life only because I trained hard, without results, and at the same time traveled across the city to the gym. Only by analyzing my workouts was I able to develop a training system that helped me gain muscle mass in a short period of time.
Now, while doing coaching, I repeatedly come across people who do not need to be forced to train. They do amazing things to achieve results.
A husband and wife came to Kiev from Belgorod to meet me for one hour and shake my hand, a woman came from Moscow to Kyiv, rented an apartment near my fitness club for 3 months to train under my leadership.
Or take, for example, Masha Egor, who travels to training in Moscow from the city of Zelenograd, or Vladimir Glebov, who trains with me on Tuesdays, spending 11 hours on the road there and back. They all explain this behavior by saying that they want to learn something new in their lives that will help maintain and improve their health in the future.
Therefore, if you are interested in investing in your health, do not skip training, because every missed session is an improvement in your health and appearance delayed for a certain time.
Source: https://biceps.com.ua/novosti/kak-zastavit-sebya-trenirovatsya
How to force yourself to exercise
Forcing yourself to exercise is not as easy as it seems. Men, like women, are sometimes too lazy to get up for a run in the morning. Sometimes delaying the start of training is accompanied by justifiable goals.
“Well, as soon as I finish the project, then I’ll start. I’ll buy dumbbells and then I’ll work out. Vacation will come and I’ll start running.” Such phrases are very often heard to justify the lack of willpower.
How to overcome this? What motivation should push a man to start training?
Psychologists recommend resorting to the help of an opponent in order to force yourself to train and gradually increase the load. Men have always been individualists, loving victories, striving to be first. This is their genetic feature.
Important!
Therefore, psychologists and sports physiologists advise visiting the gym with a friend or brother, business partner, or work colleague. This way the man will work more responsibly in the gym and not miss classes.
The presence of another man in the gym or while jogging will force you to give 100%, or even 150%. Researchers from the USA came to this conclusion. They believe that healthy competition is a powerful incentive. And its deficiency leads to a lack of goals and poor performance in sports.
That is why championships and competitions are held, which give men the opportunity to prove that they are the best, to show their strongest side, putting maximum effort into it.
Men, unlike women, find it more difficult to admit defeat, their own weakness and lack of willpower. And only competition stimulates the maximum manifestation of these qualities. When you start running with someone, you're less likely to give up running first. When you run alone, your chances of quitting after 2-3 days will be greater.
Recommendations for men that force them to exercise
Lack of mood, time, and energy for training is actually called laziness. An elementary reluctance to train is a normal phenomenon, which indicates a lack of incentive. Here's how experts advise to deal with this:
- If you're not in the mood to exercise, try doing just one set of your favorite exercise. And if you managed to start the lesson in this way, then you will undoubtedly finish it.
- You can do the opposite: start training with the most difficult exercises. Having done them, you will have a feeling of self-confidence, a feeling that the most difficult thing is behind you, and there is nothing left.
- Self-stimulation. You can take a photo in the hall and hang the photo above your table. Another option is to send a photo to a friend at the beginning of classes with the following caption: “If in a month I don’t send you a picture with signs of progress, then consider me a loser.” Thus, this promise will not allow you to quit training or slow down its pace. If you gave your woman a promise to pump up her muscles and lose weight, then this will have an even stronger effect.
- Music. Very often, a favorite author is a good incentive for studying in the gym or at home. Therefore, you can run with the player and exercise to those tunes that improve your mood. Research confirms this: those who exercise to music do it more actively than men who exercise in silence.
- Buy protein for a year at once. If you decide to build muscle and at the same time achieve excellent results using supplements, then buying them a year in advance will not allow you to quit.
- Communication on sports forums. By comparing your successes with the results of others, you can gain inspiration, learn a lot of interesting educational information, exchange experiences, and share secrets.
- Record your results. If you set a goal to lose weight or build muscle, then you need to write down the results. It will be more pleasant to rejoice at progress, observing positive changes. And it will be a great incentive to study.
- Making a bet. If you argue with a friend, wife, colleague over a certain amount or some thing, then you will simply have to train.
- Goals must be tied to life. If you want to lose weight, then set a specific weight that you want to achieve. When you want to develop strength, set a goal to bench press, for example, 60 kg.
So, motivation and stimulation to exercise will allow you not to give up training and confidently move towards your goal. Forcing yourself to exercise means showing your masculinity, willpower and increasing your self-confidence.
Source: https://menportal.info/story/kak-zastavit-sebya-trenirovatsya
How to force yourself to train. Top tips
Nothing comes from nowhere. This is the law of conservation of energy. And if you want a beautiful and toned body, welcome to the gym! But it's easier said than done. If you've been thinking about exercising for a long time and still can't get started, read the best tips on motivation. They will help get things moving.
Psychological moment
Preparation for the upcoming workout should be done in advance, in the evening.
It is worth preparing sportswear and shoes. This is an important psychological point.
And also on the front door, so that every time you leave the house, you can remind yourself of the gym or at least a jog. In some strange way, a psychological attack works.
The principle of setting the clock ten to fifteen minutes early works: you know that the clock is in a hurry because you rearranged the hands yourself, but as a result you are in time everywhere and arrive on time.
To save money
One of the most reliable ways to definitely get to a class is to pay for it.
Rarely does anyone, having invested money, give up on it.
In this case, you need to invest in a club subscription. As a rule, it is not cheap, so your conscience will not allow you to skip classes. Here, in the hall, you can find like-minded people . And this is another motivating moment. Greater interest in the training process arises if training is carried out with a partner or coach.
In addition, here you can find people with training programs similar to yours.
Listen to yourself
If the thought of the upcoming workout gives you a lot of discomfort
Try today, instead of going to the gym, to go for a run or set up a gym at home. It’s easier to study in a pleasant environment.
Also, if you are not in the mood for training, then you should still continue training - although not according to the usual pattern.
Allow yourself the luxury of doing only your favorite exercises and you will gradually get involved in the training process.
Create an atmosphere
According to scientists' research,
training to good music will be longer and more effective and, of course, very enjoyable, whatever. The main thing is to find the appropriate music.
Armed with a “sports” track list, you can safely start exercising.
Gingerbread method
It works effectively.
The carrot can usually be something pleasant to you, for example, new clothes, new gadgets, etc.
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For good achievements and appropriate incentive. Plus a feeling of pride in yourself and your results.
Watch your body
You can periodically monitor the progress of your body in front of a mirror. But that is not all.
You should also sometimes take measurements of body parts and record them in a special diary.
Save your time
In the modern world, one of the main problems is lack of time .
Therefore, try to save money and discard unnecessary activities and eliminate pointless lying on the couch. Often even 15 minutes allocated to the gym produces significant results.
Try to use these tips - all at once or at least one - and progress will appear.
Or at least the desire to achieve it.
Prepared by: Ekaterina Shamenok
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Source: https://fitmania.by/freshman/kaka-zastavit-sebya-trenirovatsya.html
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.
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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.
Important!
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’d rather not go to training at all than do it with the wrong weight or intensity with which 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 the 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!
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Source: https://tvoytrener.com/raznoe/trenirovka.php
