[:en]Want to start training at home, but does something hold you back? Maybe you lack motivation! Discover the 11 tips that will motivate you to exercise at home and you will also find out what are the factors that influence you and what hinders your progress. Our escort girls also follow this steps when lacking motivation!
11 tips on how to motivate yourself to exercise
Motivation is a psychological process that activates human behavior and determines its direction. It is the so-called internal force, which leads to the fulfillment of unfulfilled desires. Simply put, it is the will to accomplish something. To find out how you can motivate yourself to reach your fitness goals and how you can increase your desire to exercise at home.
Set concrete but realistic goals
Some escort girls working with our Escort Agency try to lose weight or improve their athletic performance because they have set unrealistic goals. It makes a difference to say that you will lose 2 kilograms per month or 20 kilograms per month. It is also a difference to decide to exercise three times a week for 30 minutes or 6 times a week for 120 minutes. If your goals are not met, you will start to demotivate yourself and failure will negatively affect your motivation.
Therefore, set concrete goals that you can achieve physically and mentally. Also try making short-term plans, especially if you’re just starting to train. Not only will you have an overview of fulfilling your commitment, but you will be much more motivated. Start slowly and gradually increase.
Make a training plan
Whether you are at home or at the gym without a training plan, achieving your goals will be much more difficult. If you are planning to lose weight, gain muscle mass or strength, you should prepare an exercise program and a weekly workout schedule. Due to this, you will see in black and white what awaits you, you can prepare in advance, and when you see in your diary that Wednesday night is dedicated to training, the motivation will be even greater.
To build the best workout plan, you should follow these 7 steps :
- set a measurable goal
- choose the training structure
- choose the right exercises and establish an order
- select the number of repetitions and sets
- create combinations of exercises
- based on these points, make a training plan
- plan the division and frequency of your workouts
Create your own home gym
Not everyone has a chance to get to the gym, and some people may not enjoy training when someone looks at them. In this case, home workouts are an ideal choice. But in order to find your motivation, you should also adapt to the environment in which you are going to train. Research has shown that the motivation for home workouts increases if you equip yourself with a few basic fitness accessories. You should have at least the following accessories:
- fitness mattress – thanks to this, exercise will be much more comfortable and, in addition, will help prevent injuries and unpleasant bruises.
- fitness wheel – during exercise involves all areas of muscle, from the back to the legs. It is most commonly used for exercises that work the abdomen.
- fitness ball – you can use it to strengthen your whole body and to improve your stability, balance, and posture.
- extensors and elastic bands – serve to tone the pectoral, gluteal, and abdominal muscles, but also the muscles of the legs and back. You can train your whole body with their help!
- rope – rope jumping has positive effects on the cardiovascular system, improves fitness, and strengthens the muscular system.
- foam roller – in addition to massaging the required muscles, you can use it to train your buttocks and back muscles or as part of the plank or knee flexion exercise.
- weights or dumbbells – you can use them for many types of exercises and thanks to them, you can work your biceps, triceps, arm muscles, or back muscles. If you do not have them at home, you can replace them with bottles full of water.
Ensure the necessary privacy and peace of mind
As you need a quiet place when working out, you should also ensure a calm environment during training. It is a time only for you, and your mental and physical disposition should be adapted to this. Certainly, children should not run around during training, your partner should not burden you with unnecessary questions and you should be alone in the room.
When you provide the necessary privacy and peace of mind, your motivation to exercise will be stronger and you will perform better because your mind will focus only on exercise, not on other distractions. It would be best to set aside your mobile phone. Make sure no one bothers you and does not interrupt your training because of the phone. You may receive an interesting message and may not return to training.
Sportswear during training performs several functions. In addition to helping you look good, it can also help you:
injury prevention – improper sports equipment or clothing cause many injuries. Whether you are at the gym, at home, or if you opt for outdoor training, you should wear appropriate clothing. You need to protect yourself from bumps, overheating, or hypothermia. You should also not exercise barefoot, your feet should be protected with a pair of shoes that are strong enough.
Increase self-confidence – it’s a difference if you start exercising in a loose-fitting T-shirt and sweatpants, or wear tights, sweatpants, a T-shirt, and other fitness clothing. Sportswear through its cut and material is designed to effectively eliminate perspiration. In addition, you will feel at the gym, which motivates you to have a more active workout. Simply put, if you see how good you look in a sports outfit, your desire to exercise will also increase.
Post a picture on social media
Social networks undoubtedly have a number of negative effects on us, but on the other hand, they can be used to motivate you to exercise, and you should use this to your advantage. Many studies have found that social networks significantly increase self-confidence and motivation to play sports. All you have to do is post a picture on any social network while you’re training or after training.
People’s reactions to your attempt to lose weight or strengthen your muscles are usually very encouraging. You can even join the various fitness communities, which primarily serve to increase your self-confidence and motivation to do sports. You can also track the progress of other people, which will motivate you and you will perform better.
Listen to the right music
Listening to music during exercise can increase the quality of your workout, improve your mood, and motivate you to perform better. Exercise music usually has a more dynamic and uniform rhythm, which you can synchronize with your movements.
It also contains soothing elements, which are useful to pause between exercises or to breathe. In addition, if the song has motivating lyrics, the desire for better performance will be much higher.
Studies show that a more dynamic rhythm of the music helps to improve sports performance when a person exercises and progress from a low to a medium level. In addition, music distracts from pain through sensory stimuli, and it’s easier to forget about pain or fatigue when listening to your favorite music.
Music can also lead to feelings of happiness and can change your thinking. This psychological effect is manifested due to changes in hormone levels. For example, a recent study found that participants who listened to their favorite music during exercise had higher levels of serotonin, known as the “happiness hormone. ” This means that choosing the right music during your workouts will not only encourage you to perform better but will also give you a sense of happiness.
Track your progress
It’s not enough to take pictures and post them on social networks. To keep you fully motivated to continue exercising, you should keep a log of your progress. Especially if you exercise at home, alone, without the presence of an experienced coach. To find out which exercises are ideal, which day you performed best, and how many pounds you lost, you should describe each training session in detail.
You should focus on the following factors:
- weight after training
- the menu during the day
- measurement of certain areas – the circumference of the biceps, chest, abdomen, hips, thighs, etc.
- the feelings you have before training
- the feelings you have after training
- training plan
- number of calories burned
By following these guidelines, you will be able to define your progress over time, the mistakes you make, or, conversely, you will find out what your strengths are. If you notice the progress, the desire to exercise will increase guaranteed. You can also get fitness diaries, which also contain various tips, healthy recipes, or motivational messages.
Try online workouts
Online workouts are gaining in popularity and are one of the fastest-growing segments in the fitness field. It’s not just fitness apps that offer the option to purchase an online workout plan, but it’s becoming increasingly popular to watch online workouts with renowned fitness trainers. Another popular format is represented by live-streaming workouts, supported by top athletes or fitness trainers.
The advantage of online training is its reasonable price and its flexibility, as you can train anywhere, all you need is a good internet connection. In addition, most live broadcasts are later saved on the company or individual coach channel, so you can access your videos later. You can choose from a wide range of online workouts, from yoga, pilates to HIIT workouts. The price of such training is usually lower than if you used the services of a gym trainer. This is due to lower overhead costs and a larger audience.
An important factor is that you are never alone during online training. The coach is in constant contact with you, answers your questions and you can see how many people are watching the training at that moment. You will feel that you are not alone, and if x people have started training, you should not be an exception. Are you thinking of hiring an online coach?
Change your workout
Just like when you start training with a professional trainer, you shouldn’t focus on just one type of workout for your home workouts either. You may get bored quickly and your motivation for sports slowly disappears. The best way to streamline your workout at home is to regularly change your workout plan.
It is best to combine strength training with cardio training and rest periods. You should plan what day will be dedicated to strength training, such as lifting dumbbells or exercising with your weight, such as kneeling, abdominals, or push-ups. The next day should be dedicated to cardio workouts, which offer a wide variety of options. You can try HIIT workouts, cycling or stationary cycling, pilates, Zumba, or various other dance-inspired workouts. On holidays, you
should focus on stretching your muscles with stretching exercises or soothing the body and mind with yoga or meditation exercises. Just as the diversity of your diet will delight your taste buds, the diversity of exercise will bring joy to your body and mind.
The benefits of regular exercise
Finally, we have prepared a summary of the main benefits that regular exercise brings and, at the same time, these are the main driving force of your motivation.
Regular exercise brings the following benefits:
- reduce the risk of chronic diseases such as diabetes or high blood pressure,
- improve mood and mental health,
- support better sleep and fewer energy fluctuations during the day,
- improve sex life,
- have a positive effect on brain activity,
- improve fitness and help with weight loss,
- slow down the aging process,
- strengthens and tones the body,
- increase self-confidence,
- maintain physical and mental health.
Well, did you have a problem with motivation when you did workouts at home? Did our advice on how to deal with a lack of willpower help you? Write us the answer in the comments. If you liked the article, don’t forget to share it.