Whether you are aiming for a shredded core or simply striving to boost your health, working out is the ultimate remedy! Having said that, we are all guilty of hitting the snooze button and cuddling back inside the blanket. With these gym motivation hacks, you will always be supercharged to give your best!
Working on your mindset will help you beat procrastination and get the deed done. Here are 6 surefire ways to supercharge your motivation and never miss a single workout again!
Set Realistic Expectations
Setting unrealistic goals is very common mistake beginners make as they set out on their fitness journey. We all have been there: “I’ll wake up at 6 a.m., meditate and smash the gym!” when in reality we barely get out of before 9 a.m.
Instead of setting standards too high, aim for something that is much more realistic and achievable. For example, if you binge-watch Netflix for three hours each day, take out at least 30 minutes and get in a workout. Missing a single episode isn’t a big deal and it’ll also get the job done!
Another aspect where we usually tend to go overboard is our expectations! It’s not bad to aim too high but setting unrealistic expectations can demotivate you when you don’t see overnight results. When we set unrealistic goals, deep down our subconscious mind knows it’s not going to happen! Since 95% of your actions are driven by the subconscious mind, no wonder you lack the motivation to hit the gym.
If you just started a fitness program and make claims like “I am going to work out 1 hour every day, 6 days a week”, chances are that it’s not going to happen! Even if you miss a single day, it’ll feel like a failure in itself and that’s not really motivating. Instead start small and build up your habits over time.
Know your WHY
Asking yourself “why” you are pursuing something is the first step towards commitment and motivation. When we set out on our fitness journey, most of us are well aware of the “what” and “how” of our goals. But what about the reason behind it? What is that cause that will drive you and fuel you at times when you are too lazy to get off the couch?
Once you have that one solid reason to workout, you won’t be needing any other external source of motivation! And you can only find out that reason through introspection. If this seems like too much of a mental task, you can simply begin by writing down the benefits of working out regularly, and then build up from there.
For example, if you want a certain type of physique, imagine how it would feel. Would you be much more confident? Would you be more attractive to the opposite sex? Will your health be significantly better? Does working out light up your whole day?
Find out your “why” and write it down somewhere so that the next time you are feeling too tired, that one reason is enough to push you to the gym!
“Everything is created twice, first in the mind and then in the reality”- Robin Sharma
In simple terms, visualization means imagining yourself accomplishing all your goals. You imagine scenarios in your mind of having or doing whatever it is that you want. Repeating this process every day for a few minutes rewires your brain for success in any field.
This ultimate tool is used by many athletes, celebrities, and leaders for all of their career and personal goals. Visualizing your dream health and physique sends a very powerful message to your subconscious mind which keeps you motivated in your fitness journey.
All you need is a clear and vivid image of how you want your future self to be. Remember, the key element here is to know exactly what you are striving for. No matter what your present situation looks like. If you are trying to lose weight, imagine how that jawline will look once you lose all the chubbiness. And if you are aiming to gain a few pounds, imagine your toned physique looking back at you in the mirror.
Picturing precise images of your future self is the ultimate way to communicate with your brain. The state of deep relaxation brought on by visualization and other mind-body techniques makes your brain much more receptive to these suggestions. If this seems like too much to do, you could also try positive affirmations to reprogram your subconscious mind.
A well-shaped physique, a healthy life, and a disciplined mind are some of the ultimate long-term fruits of working out. But to get up from the couch and change into your gym attire sometimes requires short-term rewards as well.
If you are new to the whole workout game, giving yourself immediate rewards can help make working out second nature to you so that you are less likely to skip a session. The incentive theory of motivation states that your actions are driven by external rewards. All the companies today use this theory of motivation to obtain maximum employee performance.
Here are some examples of short-term rewards to keep you motivated for your next workout:
Treat your Sweet Tooth
Sweets are considered an enemy of fitness, but that statement is quite subjective! You can definitely incorporate sweets in your reward system provided that you do it properly. Setting a weekly cheat meal is a great idea as it will motivate you to hit the gym and eat clean throughout the week.
And if you feel too guilty for having sweets, you may also enjoy a healthy sub or any other favorite outside food to fuel your motivation and keep grinding.
There is nothing black and white when it comes to fitness! If you love pizza, having a complete 16″ will obviously be a disaster for your gym goals. However, feel free to occasionally treat yourself with a slice or two, if it fits in your macros. Remember, the gym is all about accountability and discipline. So you need to build sustainable habits that help you stick to the long-term grind!
Track your Accomplishments
The feeling of accomplishment is a huge motivation boost in itself! You are more likely to keep going on a path when you regularly reflect on how far you’ve come. Just acknowledging the fact that you were committed to your diet in the last 30 days can skyrocket your levels of motivation.
Break your bigger goals into small checkpoints and track your progress regularly. If you set out to lose 30 pounds, start tracking each pound you lose. You can make this process more impactful by maintaining a journal or a chart. For example, create 30 boxes on the paper representing the 30 lbs. Now cross out each box as you lose each pound. This will give you an insane amount of motivation to keep going every day!
Find a Gym Buddy
Having a gym partner is a great way to build accountability and lower the chances of skipping a workout session. It’s good to have someone yelling on the phone to get your lazy ass off the couch and into the gym! A workout partner will also help you inside the gym, and help you push through that last rep even when you feel like giving up!
The first step to getting a gym partner is asking your friends or family. Since you will be already comfortable with them, things will work out pretty smoothly. Another option is to scan the people at your gym. Someone with the same fitness level as yours, who hits the gym around your time could be your perfect gym buddy.
Workout at the Same Time Everyday
The best way to build a habit is to do it at the same time every day.
A study of 375 adults revealed that those who went to the gym at the same time each day worked out for an average of 4.8 days per week for a total of 350 minutes, as compared to 4.4 days and 285 minutes for the other group.
Experts believe that working out at the same time mentally prepares you and makes you automatically set aside time for the workout. You develop “cues” that help you build a daily habit.
For example, if you hit the gym each day after college, you will begin to associate the end of the day with a workout. Once you build this habit in your everyday life, you’ll be raging with gym motivation in no time.