If you would like to make your Sunday workout a regular ritual, but do not feel motivated to do so, here are some ideas that might work for you to motivate yourself for a Workout. There is nothing wrong with not finding the motivation to train every day. However, it is not difficult to include Workout exercises in your daily routine. There are a few strategies you can use to boost your motivation to train.
Of course, some people may be motivated by vague goals such as better health or weight control. It is a good idea to make the benefits of training more tangible, for example by treating yourself to a smoothie or an episode of your favorite TV show after your physical efforts.
An extrinsic reward is immensely powerful in your mind. You are more likely to make the effort to complete your training program. This reward system creates a neurological habit loop that involves a signal to trigger the behavior, the routine and then the reward. This extrinsic reward increases the chances that the routine will become a habit.
These chemicals, that make us feel good, are released by the brain. They are responsible for the adrenaline rush you get after a good workout. Once you have taught your brain to recognize that training itself is the reward, you will not even want those little treats.
Give Yourself a Promise
You can make promises to yourself all day long, but research shows that you are more likely to keep your promises when you make them in front of friends. You say that you will commit to doing something for a certain period, for example, 30 minutes of exercise three times a week for 12 weeks. If you do not do that, you are going to pay penality, whether it is monetary or the embarrassment of having friends who know you have broken your word.
This is a good way to motivate yourself and succeed in your Calisthenics or Workout programs every day. So, what is important is to move beyond the initial experience of dissatisfaction to recognize the long-term benefits. The challenge will then be to design tools to achieve this.
Motivate Yourself for Workout
Training is easier with Friends
No one can pay you to do more squats, rack up more miles or lift heavier loads. Researchers have found that rewarding new gym members with gift cards of a certain value for a workout had little or no impact on their motivation. While it may seem like a good deal to get paid to sweat, what will ultimately inspire you to get up and start moving is a strong and supportive community.
Laughter and words of encouragement from your friends are things that money simply cannot buy. Find good friends who share the same goals as you, who are as passionate about calisthenics as you are, and you will easily find the motivation to train. Having good friends around helps you develop your confidence as well as your strength.
Adopt a positive Mindset
Positive thinkers have long promoted visualization of the benefits of a behavior as a motivational. For example, when you decide to get out of bed to go for a morning run, it is helpful to imagine how the sunlight that reflects off your face will bring you exceptional happiness. Or how delighted you will be when you see your new muscles develop.
Once you have imagined the obstacle, you can find the right strategy to overcome it and make a more effective training plan and again motivate yourself for a Workout. Such wellness fantasies are only effective when accompanied by more realistic problem-solving methods. For the rest of the formula, note that once you have identified your wish and visualized the result, you need to identify what is holding you back. This is a technique that professionals refer to as mental contrast.
Do you feel too tired to go work out after work? After imagining the obstacle, you can determine what you can do to overcome it. For example, you may decide to work out in the morning or at lunchtime or go straight to the gym instead of stopping at home after work.
How do I start Calisthenics?
After having found a way to motivate yourself daily, you are now decided to start Calisthenics or Workout. There are YouTube videos and courses on Instagram that you can take for your training programs. However, it seems that there is a ton of information and guides on the Internet and that anyone could be a teacher these days. Surely, there is nothing wrong with that.
Nevertheless, it is still important to know how to filter and find good information. If you train properly at Calisthenics, you can increase muscle mass as well as strength, power, endurance, and body control. You just must do it right. Find out how to train properly.
Get a good Workout routine
Calisthenics is more than just being able to do the basic movements listed in the training program. So even if you are a quick learning genius, it does not mean that you do not need to do routines anymore. Routine is a combination of series and repetitions that you will do on a given day to develop strength, endurance, and discipline.
Most people do not like routines because they are difficult to do. But if you like Calisthenics, you must like the routines. It is as simple as that. If you do not like them or do not do them, your career will be short, because eventually you will stop progressing or you will progress extremely slowly.
Of course, it does not seem to be an exact science to come to the parks and invent ensemble. But your understanding of training might be completely different from what it should be for good progress. There are different routines that are designed for muscle growth, aerobic endurance, strength training, anaerobic endurance, and so on. So, the right way of training could make you progress much faster.
Consistency and Discipline
The key is consistency and discipline to achieve any result. If you train twice a week and take breaks for several months and motivate yourself for a daily Workout, then progress will be so poor that you may eventually become frustrated because of it. Many people are so preoccupied with overtraining that they underdrain. Train as much as you can. Do not be afraid to over train. When your body cannot give back, it just will not. You will shut down, get plenty of sleep, and you will be able to start over again. Overtraining is the term that applies more to professional athletes who train at a crazy level.
Sometimes people cannot train regularly because of many obligations, schools, works, busy lives or just excuses not to train. Obviously, it could be difficult to train 6 times a week for several hours each time. So, if you could not go and skip a training day or even two, then double your next workout. Again, train as much as you can.
Be an Athlete
And if you have decided to be an athlete, you need to make the right choices to be an athlete. To do so, you must severely limit or eliminate alcohol consumption, eat properly, rest well, etc. If you do not adopt this lifestyle of great athletes, your body will not be able to do what it could really do. And in the end, you may feel frustrated and wonder why your training was even less than someone else’s warm-up.
Warmup and Stretching
This will immediately make a huge difference. Your body will be able to give back much more, and you will avoid injury. Do not even think about doing your routine without warming up and stretching, not only will it look amateurish, but you will feel weak because your muscles are not prepared for the work. It is even harder to do a simple pull without a warm-up. With your muscles cold and tense, after a few reps, you may feel that this is not your day when the key is to have your body well prepared before you even get on that bar.
In fact, harder exercises without a warm-up can lead to injury. Injuries are something you should take seriously and try to avoid at all costs. Months or even years of pain and not being able to train is not some kind of story made up to scare you. It can actually happen to anyone and happens to people more often than you think.
Exercise in good shape
Really, no one cares how many repetitions of Calisthenics or Workout figures you’ve done if they weren’t done with good form. Exercising and doing calisthenics routines with good form is not just some kind of strict standard. Fitness exists for a reason: the correct and harmonious development of your muscles. These, in turn, will give you strength for more difficult things. If you need quick tips on how to do basic exercises with proper form, check out YouTube. Also, pay attention to how top athletes perform their routines and exercises.
Don’t rush yourself
Everything takes time and every person is different. When you train for Calisthenics or Workout, it is just you against you. So, enjoy the process and the progress, you will go much further if you understand that everything takes time. Sometimes even a lot of time! Remember, if you have strength, then you will be able to learn the technique of any movement quickly.
Calisthenics is about discipline, dedication, mental motivation, and physical strength. If you use the tips described above, it should put you on the right track. Believe us, all the cool moves you find on YouTube will come over time, but they are not the essence of the sport.