Adulthood does not necessarily mean giving up physical activity. Quite the opposite! At this stage, sensible and regular movement becomes the best investment in everyday independence and well-being. Proper
Activity zone 4F
In this zone, your heart rate rises at the mere thought of the next workout. You'll find the best ways to exercise effectively, discover new disciplines, and choose an outfit that suits your needs. We'll also guide you through the clothing care process and advise what to buy for enthusiasts of various sports. Our blog is a guide for everyone who wants to feel motivation 4 times more!
Published: 5/17/2021💡 Tips|🏋 Fitness
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Decline motivation to train how to deal with it
Despite many efforts, you still feel a loss of motivation to lose weight or train? Perhaps you don't know how to deal with it and all the basic tips haven't worked for you for a long time? Find out where the motivation to train comes from and how to meet your biggest challenges.
In this article
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Motivation is variable. It's normal to feel a lack of motivation from time to time - the key to success is to keep trying.
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Motivation can be extrinsic (external recognition) or intrinsic (personal development).
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To increase your motivation to exercise:
• Focus on your intrinsic motivation. What are your reasons for wanting to exercise? What do you enjoy about it?
• Set specific, achievable goals. This will give you something to work towards and help you stay motivated.
• Challenge yourself. This will help you keep your training frequency and intensity at the right level to achieve your goals.
• Find a workout buddy or join a fitness class. Working with other people can help you stay motivated and accountable.
• Wear sportswear. Wearing sportswear can make you feel more inclined to exercise.
• Share your workout plans with others. This can help you stay motivated and accountable.
• Create a workout playlist. Listening to energetic music can help you get pumped up for your workout.
• Prepare for your workout. This includes eating a healthy meal, timing your workout, and getting your workout clothes ready.
• Reward yourself for your progress. Avoid rewards that involve passive rest and unhealthy food.
• Create multiple motivators that work interchangeably. This will help you stay motivated even if one of your motivators isn't working.
Short summary
How motivation works?
Lack of motivation to exercise can have many reasons, but it's not unusual. Motivation is variable – you should only start worrying when you abandon your workouts and healthy diet as it declines. The aversion affects everyone – from amateur athletes to famous sportsmen and sportswomen. The difference between those who succeed and those who fail is persistence or perseverance. This is an important feature that is worth developing in yourself.
Motivation is about behaviours and sensations – 'being strongly motivated to do something' means that a person devotes all their energies to the task, does not get distracted and will not rest until the goal is achieved. Why is motivation important? Psychologists believe that it allows you to reach the maximum of your abilities and even push them beyond their limits.
There is the Sports Motivation Scale (SMS), which was created in 1995 under the leadership of Luc Pelletier - in 2012 an improved version was already created under the name SMS-II. The tool helps to explore the individual motivation for sport based on self-determination theory. The questionnaires address 6 components of motivation (intrinsic, extrinsic and lack of motivation). Do you want to check your level of motivation? Look for free online surveys.
How does motivation work? Its type and quality of effects depends primarily on:
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targeting – set goals, preferably monitored on an ongoing basis,
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perseverance – how durable is your determination to achieve the intended goal,
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intensity – how much energy do you devote to the activity and what is the level of your commitment.
Motivation is also divided into extrinsic and intrinsic motivation. The first one comes from outside – it can be recognition from loved ones, winning sports awards and other factors. The second comes from inner you and is much more effective – it involves your personal development, your passion, your exercise of character. So if you want to overcome your reluctance to workout, start by focusing on it.
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The lowest price in the last 30 days before the reduction
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€25.90
The lowest price in the last 30 days before the reduction
€32.90
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You have lost your motivation - find the cause
If you're experiencing a drop in motivation to exercise, there's no point in testing all the advice one by one (although doing so won't hurt). A much better method is to identify your motives for starting your sporting adventure.
Take a smartphone or a piece of paper and write down why you started doing a particular activity. When you write down a few causes and look at the list, you will certainly be able to identify which ones are key. Are they still relevant? Do they have the same meaning for you as before?
Motives can change with age, hence after time, you may find that your lack of motivation to diet and exercise is due to changes that have taken place in your life. Of course, you may not have the time, feel tired all the time, but you should set your priorities. Instead of saying to yourself: “I don't have time”, say: “I have different priorities” and see how you feel about it.
Don't put down the smartphone or the paper just yet – now write down your excuses for not wanting to be active.
When you're done, compare the two lists and reflect on why your motivation to train at the gym, club or home has disappeared and answer one important question: are you up for the challenge?
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How to increase motivation to exercise?
How to motivate yourself to go to the gym? Focus on your feelings and what is happening inside you – psychology and sport are inextricably linked. Unless the reason you stopped training was not your health, you have a good chance of quickly returning to activity. If the cause was a serious injury or illness, consult a specialist.
Start by focusing on your intrinsic motivation. Here are some of her key factors and tips to help answer your question: “where to get the motivation for training”:
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Curiosity. It makes you want to do new sporting activities, and you feel pleasure in getting better. If you like discovering new things, just try to change sports often, choose new sports accessories and make sure you never get bored.
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Control. Each of us, to some extent, wants to control our body and make decisions that lead to visible changes. If this is an important factor for you, you can get motivated by watching your body change, feeling better, gaining muscle strength, etc. For people who have a strong need to control, it is important to set specific goals – but they should be properly adjusted to your abilities. If your expectations are too high, you will quickly lose your motivation.
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Cooperation. Working with other people will satisfy your need to belong – you will feel the satisfaction of achieving your goals together. After surveying 2,000 people, 34% of them felt more motivated by exercising in a group. If you are unable to attend fitness classes, try training with your partner, friend, or online classes.
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Challenge. Challenging yourself will help you keep your training frequency and intensity at the right level to achieve your goals. A challenge could be, for example, to run the same distance faster, to do a higher number of repetitions of a particular exercise in a shorter time or even to lose a particular number of kilos if this is problematic for you. Remember to take small steps towards each goal – nothing is achieved overnight.
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Competition. If you are competing with someone in a particular field, the task turns into a challenge and is more important to you. If you're motivated by winning, opt for sports where the competitive factor plays an important role – these can be team sports as well as tennis or squash. You can also compete in a more 'subtle' way by comparing your training progress with another person. However, be careful not to overestimate your abilities and lead yourself to a drop in motivation.
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Imaginations. It is a good practice to use mental images to stimulate your behaviour. You can envision what you want to achieve and visualize the path to your goal. This is an effective way, as long as you remember to turn thoughts into action!
Are you ready to go back to training? Put on the best fitness or gym clothing to get back in shape!
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The best methods to increase your motivation
Motivation to exercise at home or outside should be combined. Apply the above tips and try to introduce some external motivators. Which ones?
According to a survey of 2,000 gym-goers, 9/10 people feel improved motivation to exercise by wearing sportswear! What conclusions can you make? Just by wearing new shorts and a thermal T-shirt, you'll feel more inclined to do sit-ups, jump rope and other activities.
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€44.90
The lowest price in the last 30 days before the reduction
€49.90
€44.90
The lowest price in the last 30 days before the reduction
€49.90
€44.90
The lowest price in the last 30 days before the reduction
€62.90
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€44.90
The lowest price in the last 30 days before the reduction
€49.90
€44.90
The lowest price in the last 30 days before the reduction
€49.90
€44.90
The lowest price in the last 30 days before the reduction
€49.90
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€30.90
The lowest price in the last 30 days before the reduction
€34.90
€30.90
The lowest price in the last 30 days before the reduction
€34.90
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€30.90
The lowest price in the last 30 days before the reduction
€34.90
Choose the best exercise sets for your home workout!
According to the same survey, sharing with others about an upcoming workout can help you actually do it (33% of people). So publish a post on your social media account, call a friend or set yourself a workout reminder on your calendar. A lack of motivation to lose weight can be overcome in a similar way.
It's also a good idea to prepare yourself a playlist to motivate you. Look for songs with a fast rhythm, energetic songs that will get your heart rate up.
A good way to motivate yourself is to prepare properly. Start your day with a healthy meal, timing your workout and preparing your workout clothes. You need to make sure you have the right mindset to overcome your own weaknesses.
Reward yourself for any progress – but avoid rewards that involve passive rest and unhealthy food. Eating chocolate or an all-day movie marathon will not help you take care of your health and figure.
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Your own pre-workout motivation
You already know how to motivate yourself so that you don't linger in fatigue and aversion to the sport or healthy eating. The key is to know your weaknesses and fight them. How not to lose your motivation to lose weight or train? Unfortunately, it is difficult to guard against this and there is no one golden rule. Try to create multiple motivators that work interchangeably and don't wait – when you start to feel the first signs of a drop in motivation, start acting so it's not too late.
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