Motivation for training: 10 effective tips

Motivation for training How to motivate yourself to exercise for the long term

Outside it’s cold and wet, at home you don’t have the space to really get started with sports? But it’s not just the weather or Corona restrictions that make your workout difficult with tests, masks and distance rules. As hard as it sounds: First and foremost, it’s your excuses and laziness that stand in your way. Because where there is a will, there is also a workout!

The most important thing now is a good dose of motivation. We will show you how you can rekindle the joy of sports even under difficult conditions and how you can stick to it – despite every drive killer.

Motivation for training: 10 effective tips

  • Training plan
  • only dumbbells needed
  • for beginners and advanced
  • all exercises as picture and video
  • 25 pages, available on all pages
  • Training plan
  • only dumbbells needed
  • for beginners and advanced
  • all exercises as picture and video
  • 25 pages, available on all sides

Little time and still achieve weight loss results? Then our 8-week plan is perfect for you! In it we will show you how you can boost your fat burning with only 4 short and crisp workouts (about 45 per unit). Plus: The program is perfect for the home gym, so there’s no need to travel to the gym – another time-saving factor. Motivated?

For maximum fat burning, strength training is the most effective form of training for this – especially when the entire body is involved. Therefore, a total of 3 full-body units per week are waiting for you, in which you mainly complete the weight training classics, i.e. z.B. Squats or push-ups. In addition to the workouts you can expect crisp interval units instead of dull endurance runs. The former are not only shorter, but also much more effective. So you only have to start!

Lose weight for busy people? Our home gym plan makes it possible! And with an ingenious mix of strength and cardio. In 4 short and crisp workouts (about 45 minutes per unit) you push your metabolism properly and you finally achieve weight loss results. So, download the plan and step on it!

Motivation for training: 10 effective tips

You want to build muscles or get fitter all around? Our top trainers write you a customized Training and/or nutrition plan.

You are already a customer? Then log in here.

After successful payment you will receive an e-mail with a download link. If you have any questions, send a message to [email protected]

How fast does the body break down during a training break??

Shocking, but true: According to a study in the journal "Sports Medicine", it’s cold outside your endurance will deteriorate step by step after just a few days of inactivity. After four weeks you end up back at your initial level. Your valuable muscle mass won’t break down in a week or two, but your muscles will look flabbier in seven to 14 workout-free days.

This is because the muscle cells no longer store as much glycogen and water and the tension changes. So the first workout after the break you don’t have so much power anymore or your muscles get tired faster than before and lose some flexibility. After a month without training, the body will actually start to lose muscle. Depending on the state of training, predisposition and diet, muscle loss progresses faster or more seriously. A training beginner is quickly back at his original level.

But there’s good news, too: Thanks to the muscle memory effect, you will find your way back to your old form much faster than someone who starts from scratch. You can achieve a lot in two to four weeks. And look at it positively: If an illness or stress forces you into a training break of one to three weeks, this also brings an immense recovery for your hormone balance, your ligaments, tendons and joints. These may also need more regeneration time than the muscles under stress.

Therefore, see your return to training as a chance to get back on track now that you are rested! Be patient and increase slowly, otherwise an injury will force you to take time off sooner than you would like. This is how you put your fitness goals into practice.

Motivation for training: 10 effective tips

  • Training plan
  • effective muscle building at home
  • 8 workouts, 48 exercises
  • only dumbbells and weight bench needed
  • 35 pages, available on all devices
  • Training plan
  • effective muscle building at home
  • 8 workouts, 48 exercises
  • only dumbbells and weight bench needed
  • 35 pages, available on all machines

No place like home! With this plan we will show you how to build visible muscle mass all over your body in your own four walls. In terms of effectiveness, a home workout is in no way inferior to a workout in the gym. The only prerequisite: You work with a structured training plan that aims to increase performance. This is exactly what you have here. Plus: For the implementation you need only two dumbbells adjustable in weight and can start virtually directly. So, let’s go!

Concretely you work in an upper-lower body split. Means: In one day you work on chest, back& Co., on another legs and buttocks. All in all, 3 to 4 workouts per week, depending on your fitness level. But it’s better to start the program at a leisurely pace, because the workout gradually becomes more intense. Progression is the keyword here. Because only in such a way you force your body to new adaptations in form of muscle increases.

Muscle building is also possible in the home gym! Especially with our targeted 8-week plan. Because through the crisp full-body workouts you will finally gain visibly more fat-free mass on the entire body. So, download the plan and step on the gas!

Motivation for training: 10 effective tips

You want to build muscles or get fitter all around? Our top trainers write you a customized Training and/or nutrition plan.

You are already a client? Then log in here.

After successful payment you will receive an e-mail with a download link. If you have any questions, send a message to [email protected]

We know the shortcut to iron discipline: With these 10 tips, you’re guaranteed to get new motivation for your workout – after a few weeks, the routine will take over by itself. Have fun sweating!

1. This is how music drives you to peak performance

If you want to turn up the heat during sports, you have to turn up the heat – first the music. "Creating Peak Performance using Music, as described by the author and sports scientist Costas Karageorghis, aka The Music Doctor and author of the book "Applying Music in Exercise and Sport", this phenomenon in his study. With the right playlist, you’ll be able to do one more repetition. You don’t believe? But this is how it is. Have you ever thought about why you bob your feet and head and drum your fingers when you hear music you like??

Because music appeals to the brain’s reward center. In addition to happiness hormones, the motivational hormone dopamine is released – this stimulates the movement center and your motor function. The study also shows: You will not only perform better, the exhaustion will also occur later. Karageorghis has found out that with music a Performance gains of up to 15 percent to achieve. Here you can find the best sports headphones for your sport.

Be sure to test different beats and tempos. At Endurance sports a steady 4/4 beat of 120 to 160 beats per minute is recommended. The highest level of Grip strength can be achieved with the music formula: fast and loud; specifically 126 BPM (Beats Per Minute) at 80 dB(A). If this is too slow for you, you can use "Motorhead" of Motorhead try (203 BPM). Other studies emphasize that music with lots of bass is most motivating. If you need inspiration you can check out the site runhundred.log on com. There are 10 new songs every month sorted by tempo.

By the way: Even when Swimming you no longer have to do without your favorite song. With special waterproof headphones this is also possible. This way you will get a big motivation boost and you might even forget how exhausting your workout is right now.

And now what everyone has been waiting for: The Music Doctor’s hit list Karageorghis:

2. This is how you can boost motivation with rewards

Just as music can push you when you exercise, rewards help keep you motivated and thus enjoying your workouts. Vague rewards, such as better health or weight loss, however, only lead to sustained motivation in the hardest ones. Everyone else needs to trick their inner badass: experts also refer to this as a neurological "habit loop", you should build.

A Trigger, like your sports shoes in front of the TV couch, prompts you to activity, the "hunger" on the Reward afterwards makes you want to rush out the door and go for a run. After a few weeks, this routine becomes a habit: trigger, reward, routine.

But: The reward must be strong enough. Means: your craving for it should last even after the third or fourth workout. Why? Because such rewards increase the chances that exercise will become routine, writes Charles Duhigg ("The Power of Habit: Why We Do What We Do"). The brain then associates sweat and running with the positive feeling you get when you treat yourself to your reward. Sounds like classic conditioning? It is also. But it works. You will train with new motivation.

Your reward can be the down payment for a new piece of sports equipment, an excursion after 8 successful workouts or a great evening with an extraordinary program. But you can also do very simple things that don’t cost much at all: For example, reward yourself with a hot bath, a visit to the sauna, or your favorite series – which you will only watch after exercising in the future. 7 more ultimate tips for overcoming your inner badass

3. This is how hard you should train to stay motivated

Take things a little easier: This is a great way to bring the fun back into working out. Too high expectations and pressure, for example after a long break from sports, have a demotivating effect. Don’t compare yourself to your buddies or fitness influencers. Instead, focus on the fun of the workout. So: Shift down a gear, increase the load step by step and then the motivation increases automatically with the mini successes.

4. These goals spur you on to top form

A challenge can get you going! Challenge yourself by setting specific training goals for yourself. On the one hand, these can focus on exact muscle groups, such as: to a broad chest in 8 weeks. On the other hand, holistic challenges also work, for example: lower your body fat percentage by at least 3 percent. And: keep track of your progress with a training diary and photos every few weeks. Track your times, your load and your weight. You can, of course, also increase the size of your biceps and co. document with a tape measure.

You’ve done all this long ago, but your training mill is still rusty? Then comes the next level: Get yourself a experienced coach. The effect: The creative ideas of a professional will help you get more variety, he will challenge muscles you didn’t even know you had and you will see results faster. That brings the necessary freshness kick to the training, so that you finally roll down again from the bacon couch. Reach fitness goals faster – with your individual coach and plan.

5. These people can encourage you

Try a simple mental trick to get you to exercise: find a workout partner. Convince a friend to go for a run or arrange fixed workout dates. About the Monday evening to the chest unit. The effect: You control each other and increase the pressure to complete the training in any case.

"From the perspective of motivational psychology, the support of a close friend is more decisive than almost anything else. There is a reason why it is said that "you are the sum of the 5 people closest to you", explains the psychologist and motivation expert Dr. Martin Krengel. Plus: If you lift weights together, you can pay attention to your training partner’s posture and execution. In addition, sweating together welds together.

You don’t have a colleague at hand so quickly? Then try the above video of Training sessions of US-American elite units – there the recruits torment themselves before your nose. You won’t find more team spirit.

6. The right training time gives you more power

You can even motivate yourself well for early morning exercise. But maybe you don’t have the energy for early morning sports every time? That’s because you’re not listening to your natural biorhythms. Scientists distinguish between two (chrono)types of people – the owls and the larks: While some people only become active in the second half of the day, others are already efficient with the first ray of sunlight. "For some people, the brain doesn’t wake up until 1 p.m., before which they can’t even open the curtains", says the expert. Try doing sports at a different time of day. For example, move your morning fitness routine to your lunch break or after work. At the latest on weekends you can experiment, when sport comes easiest to you. This is the best time for training.

7. Fresh air gives you legs

Venture outdoors. Find a trim trail (nature course) near you, go for a jog in the woods and add some pull-ups to it. It’s healthy for your respiratory system, boosts your immune system and makes you happier – yes, even in the cold season. "Exercising outdoors is definitely recommended. Nevertheless, there are some people who prefer to train indoors. Find out for yourself what leads to more fun for you", advises the psychologist and motivation expert Dr. Martin Krengel.

Like this post? Please share to your friends:
Leave a Reply

;-) :| :x :twisted: :smile: :shock: :sad: :roll: :razz: :oops: :o :mrgreen: :lol: :idea: :grin: :evil: :cry: :cool: :arrow: :???: :?: :!: