How do I motivate myself to exercise? You've always had a good excuse at hand and like to skip workouts? That's over now! We've got the best tips on how to fight your inner pig!
Of course you know that sports are important and good for you, but you just can't get yourself up for it. You lack the drive.
Sentences like "Nah, it's cold outside. The way to the gym is too far. I can still do that tomorrow." are not uncommon. You're a master at finding excuses.
And yet you've made a firm resolution to do more sports this year. So that you can still make it into your sports gear, we'll tell you how you can effortlessly motivate yourself to do sports.
Psst: So succeeds training with body weight even beginners!
Why you should start with sports
Sport has many positive effects on the mind and body.
Regular training helps you, among other things, to create your dream body. Endurance training helps you lose weight. Weight training helps to build muscles. But sport is much more than just a means to an end.
Exercise is good for your whole body. You feel fitter, more resilient and age more slowly.
In addition, sport prevents many diseases. Even in acute diseases, regular training can reduce symptoms and discomfort. Sport is even used as a therapy for many common diseases.
But it's not just your body and your health that benefit from exercise. Your performance, your general well-being and hormone balance benefit from it.
With this plan, unathletic people start running!
Exercise has an enormous impact on mental health. Self-esteem is strengthened, you are more balanced, optimistic and happy.
While you are moving, a lot of happiness hormones are released, which can even reduce depression.
Especially if you are very stressed, you should start exercising. A regular workout can help you relieve stress and recharge your energy stores.
How do I motivate myself to exercise? - 17 helpful tips
We all like to drop into the sofa after a hard day. But if you want to maintain or improve your fitness level, you need one thing above all: motivation!
You don't have them? Then try these tips! They'll answer the question, "How do I motivate myself to exercise?" and help you stick with it!
Finally conquer the inner pig dog!
1. find a sport that you enjoy
Running is not your thing? Then try a different kind of sport. How about cycling, strength training or functional training?
There are thousands of exciting sports. There is guaranteed to be the right one for you. Try it out and find your sport.
2. define your goal
Set a goal that excites you and challenges you. But it doesn't have to be a marathon. On the contrary! Start small and set yourself goals that you won't lose sight of so quickly.
Resolutions like "I want to finally lose weight" or "I want to do more sports" are preprogrammed to fail. Only smart goals lead to success.
Especially in the beginning it helps you to stay on track if you use the SMART formula. The term SMART is made up of the words specific, measurable, accepted, realistic and scheduled.
- Specific means that you define your goal very concretely. "I want to lose 5 kilos" would be a good example.
- Your goal is measurable if you can verify that you have achieved it. The weight or the number of kilometers would be verifiable.
- Accepted: You have to be fully behind your goal and really want it.
- Realistic should be your goal. You can't lose 5 kilos in two weeks. Forget it!
- Scheduled: Set a specific time when you want to have achieved your goal.
Your best sport to lose weight
3. do not postpone anything until tomorrow
You think to yourself "I'll start tomorrow". That is the wrong thought. Start immediately. The moment you set your mind to something. There is no reason to wait. Say goodbye to your inner pig and start now!
4. plan your sports appointments
Your sport is as important as any other appointment you have. Put your sports sessions in your calendar and don't postpone them.
It's best to schedule fixed days of the week when you exercise. But make sure that you combine exercise and rest correctly.
You should always have at least one rest day between your sports units, so that your body can regenerate and refuel energy for the next workout.
5. find a training partner
"How do I motivate myself to exercise?" Urgently look for a workout partner if you lack motivation on your own. Ask your best friend. Maybe she wants to exercise more, too, or is even really athletic.
Meet regularly for sports! When someone is waiting for you, excuses don't stand a chance! And sweating together is much more fun.
7 wonderful yoga exercises for two
6. lay out your sports clothes
You are going to do sports the next morning? Then you should get your sports bag ready the night before your training session. This way there are fewer excuses and the sport is integrated as a fixed activity in everyday life.
If you work out in the evening, be sure to take your workout clothes to the office and head to the gym right after work or get right on your bike.
In any case, you should not go home beforehand. The sofa is lurking there, and it will be difficult for you to get up from it.
Don't give your inner pig a chance!
7. how do I motivate myself to exercise? - Make a plan B
Things often turn out differently than planned. That's why you should always have a plan B in your pocket. If you can't run, get on your bike or do a workout.
It's important to build a solid habit and not skip your workouts, but instead look for an alternative.
This will make it easier for you to stick with it and keep working on the routine.
I also like to work out at home. The fitness platform Gymondo is great for that. You sign up once and can then choose from 60 programs and 570 workouts. All you need is a workout mat and a little space in your living room.
Here you can find more info about Gymondo!
8. visualize your goal
"How do I motivate myself to exercise?" You'll probably ask yourself this question a few times. But when you don't feel like exercising, just think about your goal or how you'll feel after the workout.
This will help you get motivated and excited about working out again.
9. ensure that the training is varied
Boredom is a motivation killer. Therefore, provide variety with training variations or new environments.
If you want to build up your fitness, you don't always have to go jogging. How about going rollerblading? Or you can move your running route into the forest!
You might even want to try a new sport and attend a fitness class at your gym.
This incredible effect has regular training!
10. how to motivate myself to do sports - find a trainer
Are you constantly struggling with a lack of desire? Then you should hire a trainer. The trainer commits you to a training plan and who wants to report week after week that you have not fulfilled the training plan again.
Apart from that, a trainer is highly recommended for beginners. He will show you exactly which workout is best for you and how to do the exercises correctly.
11. listen to music during training
Music and rhythm can motivate and take your mind off heavy legs. So grab your headphones and put together a motivating playlist for your workout.
12. do not be too hard on yourself
Sporting goals should not degenerate into some kind of inner drill. If your plans fail, that's okay, too. Exceptions are okay, but they should not become the rule.
If you go to the park for a run once a week and exceptionally can't make it because of a cold, you'd better not force yourself.
With the right mix of ambition and composure, you're bound to reach your goal in the end.
But beware! Don't use this tip as an excuse! This is more about learning to forgive yourself when things don't work out.
13. have your goal in mind
"How do I motivate myself to exercise?" You'll find it much easier if you have a concrete goal in mind. Hang up your workout schedule or picture yourself running through the finish line at a competition.
The more accurately you visualize this, the more joy and happiness you will feel when you reach your goal.
This is how bad the consequences of lack of exercise are!
14. reward yourself after training
You deserve a little reward after a successful workout. Especially in times of low motivation, they are very important.
However, your reward should not work against your personal goal. So don't reward yourself with food if you want to lose weight.
Maybe you'd like a new workout shirt instead or want to treat yourself to a massage?
15. how to motivate myself to exercise - keep a training diary
Document your sports sessions. No matter how and where. This way you can see your progress and motivate yourself even better.
You can also simply record your workouts with a fitness tracker and see your development immediately.
16. watch motivational videos
Motivational videos make you feel the urge to move. Just find some on YouTube and watch them when you're unmotivated. Many of them are terribly exaggerated, but they will help you get off the couch.
Say goodbye to stress! Sport helps!
17. do sport only 5 minutes
If you are completely listless, try the 5-minute trick. Convince yourself to exercise for 5 minutes.
Just start and if you are still listless after 5 minutes, you may stop immediately.
The trick is that you are often fully into the workout after 5 minutes and are so motivated that you don't want to stop.
But if you are still unmotivated, then maybe today is just not your day. Don't force yourself and try again tomorrow.
Our conclusion
"How do I motivate myself to exercise?" With some very simple tricks, you can get off the couch and finally start doing sports. At the beginning it will be a bit difficult to break out of the daily grind, but once you have done that, exercise will become a routine for you.
Good luck!
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