Motivation To Work Out

f_1fp517.jpgFinding motivation to work out can be difficult at times. Use these 9 easy, effective tips to help keep motivated.

Write your goal
Its obvious that we sign up at the gym for a reason, but sometimes we lose track of our objectives when theyre not reaffirmed. Write down the reason you wanted to go to the gym in the first place. Whether it was because you wanted to lose weight, gain weight or strength, or to improve your cardiovascular health, write it down on paper somewhere and keep it next to the bed so you can see it every morning. You can always put another one by the door to remind yourself when youre about to leave or considering not going.

Set a short time goal
Setting short term goals gives you something to strive for and lets you know youve achieved something when you reach it. If youre trying to lose weight, set a short term goal for a couple of weeks time.

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Getting motivation to workout

Work outing out and staying in shape can be a difficult task. It’s hard to find motivation sometimes because let’s face it, working out isn’t usually on the top of people list of fun things to do. But there are a lot of different methods on getting motivated and staying motivated to get in the kind of shape you set for yourself. Motivation is different for everyone and can range from hating your current lifestyle, weight, or body all the way to listening to a song that pumps you up. Does Dieting Motivation Work?

Every time this phrase “Dieting Motivation” comes to mind, I kind of shrivel up inside. It’s just not a term that inspires. It really brings thoughts of denying yourself, suffering through endless crappy meals, and eventual heartbreak. Timex Ironman Heart Rate Monitor-Motivation for Couch Potatoes

Even couch potatoes find motivation to work out when they start using a Timex heart rate monitor watch. Here’s how to self-motivate yourself to burn calories. Get Motivated to Workout

It takes a lot of work to exercise, but sometimes the hardest part is just getting motivated to start in the first place. People get bored quickly doing the same workout routines over and over again.If youre there to gain muscle, aim to gain a small about of weight within a few weeks, or to be able to lift a specific weight for your favourite exercise. Make sure your goals are achievable.

Keep track of your progress
Write down your status for each week. How far and how fast you can run, or how much youre lifting for each exercise. Keeping track of your progress is very useful because you can see your improvements. It can sometimes feel like not much progress is being made, without the ability to track it. Photographs are another useful way of keeping track of progress. Its much harder to see and appreciate the improvements when you see your body each day. Photographs let you go back in time and see how your body looked back then so you can compare.

Find a partner
Having a partner along with you can break up the monotony and you can encourage each other.
Make sure you pick someone whos not going to complain throughout the whole session, or gives up easily, as this will affect your own motivation.

Be prepared
Know beforehand what youll be doing when you arrive at the gym. Know which exercises youre there to do so youre not stood around trying to decide.

Vary your routine
By changing your workout routine, you can keep things from feeling old. If you always do certain exercises in the same order, change them around.

Go anyway
Go for ten minutes and if youre really not enjoying it after that, you can always leave. A small amount of exercise is better than none and once youre there, Im pretty sure youll stay for the entire session. Most of the time, its just getting there thats the hardest part, so remember that.

Update your music
If youre by yourself at the gym, take an MP3 player and load it up with good songs to keep you going. Remember to update those songs though, to stop them from becoming boring.

Treat yourself
This goes well with setting goals as its helpful for motivation as well as being a reward. Buy a really nice item of clothing that will fit you in 2-3 months time and wear it with pride when you get to your goal.

You Too Can Get Your Own, A Muscular Greek God Body

f_0fitness590265.1.jpgUse Free Weights instead of Machines More Often

Machines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?
Compound Exercises Instead Of Isolation Exercises
Use as many compound exercises as possible to your workouts. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, that means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights means greater muscle gain.
Some excellent compound exercises are the Squat, Deadlift, Chin ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell Row…etc.
Train with Intensity 
You must train intensively like a mad man for your muscle to grow. Try to do more reps or add more weight than the previous session or your muscles will think, “Ah… we’ve done that. Nothing new, so no need to grow bigger and stronger.”
Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually sustained many small scarring. Your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or work the same muscle group more than once or twice a week. If your training was vigorous enough, do no more than an hour per session.
Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work when we come to the cutting phase, to lose fats and gain rippling definition.
Correct Technique And Form
Everywhere, everyday, you will see people using wrong form and technique when training with weights. This not only compromises your growth, it will also make you susceptible to injuries.
Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to build for that particular exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press. Lower the weights slowly, taking about 3 seconds instead of letting gravity pull the weight down. You must fight gravity to stimulate the muscles, if not, half of your effort is going to waste. Another common mistake is when people arch their back when they are doing their bench presses. By arching your back, you are using your spine to press the weight up. Your back must be pressed against the bench at all times for the exercise to be effectively working on your chest! However you MUST arch your back when doing squats and deadlift.
With some exceptions, as a general rule, if you can lift a weight in good form for more than 10 reps, it is too light. Conversely, if you can’t lift it more than 5 times in good form, it is too heavy.
To Grow Fast and Huge, You Must Perform Lower Body Exercises!
This is what most people don’t realize. Your lower body makes up 60-70% of your musculature. If you don’t train them, not only will you look spider-legged, your entire body will not grow as quickly and as large. Don’t think that you can hide those skinny legs in your pants! Most people do not train their legs because squats, dead lifts and lunges can be very grueling exercises. But it is precisely because of such intensity that you will produce more growth hormones when you sleep and overall muscular development is stimulated.
EAT and EAT Correctly
Losing weight and building muscles cannot happen at the same time although there are methods to do so and will be too technical to describe here. To lose weight, you must have a caloric deficit. To build muscles, you must have more calories, period! So do not be afraid to eat. Have plenty of protein, moderate complex carbs and some good oil like Omega, olive, flaxseed, fish etc., especially immediately after a workout. That is when your body is most nutrient hungry and will absorb whatever you eat very quickly. The longer you delay eating after a workout, the less effective it will be. Even better, take quick absorption protein shakes and high glycemic carbs during this time. The carbs will induce insulin production almost immediately and shuttle the protein to your muscle cells very quickly.
Eat about 2 gm of protein for each kg of your bodyweight or 1 gm per pound of your body weight. Spread your meals evenly throughout the day about 3 hours apart. It is advisable that you have supplementation of Creatine, Protein, Multivitamins and L-Glutamine.
Yes, you will probably gain weight, but a lot of it will be muscle weight because muscles are heavier than fats. You may also gain some fats because of the extra calories consumed. Don’t worry, it is a happy problem because the more muscles you have, the easier the fats are to shed when you come to the cutting up phase to get those rippling definitions. 
Easy isn’t it? Now that you know the facts, the rest is up to your determination. 

But remember to warm up and cool down, as well as stretching before and after each session; Or even better, after each set for better muscle recovery and prevention of injuries. :)

Work Out Schedule

f_21322252608_0-0-maynaturalweightloss.jpgAre you still having problems trying to figure out a good type of work out schedule for yourself? Do you still question which times are okay and which times are bad for working out? I am telling you that you aren’t the first (and definitely not the last) individual to have difficulties with keeping a good work out schedule.

I’m going to show you a common work out schedule that almost every body uses nowadays. People usually work out 3-4 days in a week, exercising mostly on a precise body part, or two, for each day and relaxing the next. This is what a normal work out schedule should look like:

Monday

This is commonly the day some people would train their chest and triceps. A common schedule could appear like this:

Warm up on treadmill or any cardio machine for about 15 minutes

Followed by lower ab workouts (at least 3-5 workouts)

Flat Bench Press (3 x 10-12)

Seated 1-arm Dumbbell Extensions (3 x 10 with both arms)

Incline Bench Press (3 x 10)

Lying Barbell Extensions (3 x 10-12)

Decline Bench Press (3 x 10)

Seated 2-arm Dumbbell Extensions (3 x 10)

Warm down on treadmill or any cardio machine for 15-20 minutes

Tuesday

People would probably let their chest and triceps muscles rest this day and focus on legs and shoulder workouts which would go like this:

Warm up on training bike or treadmill for 15 minutes

Followed by upper/middle ab workouts (at least 2-4 workouts)

Barbell Squats (3 x 10-12)

Dumbbell Shoulder Presses (3 x 10)

Barbell Lunges (3 x 20)

2-arm Side Deltoid Lateral Raises (3 x 10)

Warm Down on training bike or treadmill for 20 minutes

Wednesday

No working out today.

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How to Work Out on a Busy Schedule

Let’s face it: Most of us don’t get paid to go to the gym. We have a full time job and have to figure out a way to fit training into our schedule. Traveling Without Missing Work Out

When you are travelling, maintaining your work out schedule is ensured by various different ways. It is possible no matter what you are traveling for work or for pleasure. Everywhere, Michigan, Florida or even the Sahara Desert you will be able to go to without forgeting your work out schedule. A Schedule To Keep Fit

My friends often ask me how to begin an exercise regimen or how to develop a training schedule. Don’t be intimidated by the phrase ‘training schedule’ which sounds so formal. Whether people realize it or not, almost everyone who exercises even a little has a training schedule. A busy working mother of two who walks twice a week with a small group of neighbors is carried out one training sche Easy Exercises For Any Schedule

A quick and easy fitness routine to fit any schedule
Take in a lot of water and eat healthy.

Thursday

Since the chest and triceps muscles have already been rested long enough, most people tend to work their back and biceps after their rest day.

Warm up on rowing machine or treadmill for 15 minutes

Followed by oblique workouts (at least 2-3 workouts)

Bent Over Rows (3 x 10-12)

Pull-Ups (Overhand Grip 3 x 10)

Barbell Curls (3 x 10)

Deadlifts (3 x 10)

Dumbbell Curls (3 x 10 for each arm)

Dumbbell Rows (3 x 12 for each arm)

Friday

Use the last weekday for some fat burning circuit training or high intensity interval training and take a rest for both days during the weekend.

To Conclude

Try to take note that this is a normal work out schedule which most people use. You can follow these workouts either in the morning or the evening or whatever timing suits you best.