Stress has a negative impact on the psyche, so the right mindset is the key to success in training and competitions. Regardless of their background, all gym-goers strive for the same goal: developing muscles and strength. However, many, especially beginners, are distracted by extraneous conversations - about family, work, or just small talk, turning training into a social event. This behavior hinders those who are serious about training and strive for results, creating an atmosphere that is far from productive work on themselves.
So, and today we will analyze several key points about how to properly tune your head for training!
№1. Take your time!
The first rule is take your time, because you can lose all further motivation. Stay disciplined and do everything confidently, albeit slowly, but constantly!
You know that same night motivation, when you literally want to tear and throw, and in the morning you wake up the same person you were yesterday...
Fitness beginners should not immediately take on complex loads. Many beginners, inspired by experienced athletes, overestimate their strength, which leads to fatigue and loss of motivation.
Instead of immediately trying to «conquer the peaks», it is better to start with light weights and a small number of repetitions (3-5 instead of 10-15). This is comparable to learning to drive: first - basic skills, and not immediately racing on busy streets. It is better to reduce the load a little or skip a set than to risk overtraining and stress for the body.
№2. Create a financial incentive.
Pre-paying for a membership is an effective way to motivate yourself to exercise regularly. As Professor Jan Ehrs from Yale University notes, regret about the money spent is a powerful incentive. Instead of one-time payments, buy a membership for a month or another specific period. This will help you avoid excuses like «no time today» or «too tired». A limited membership period (for example, 3 hours a day) disciplines you and helps you plan your workouts more effectively.
№3. Motivation before training
Maximum dedication is the key to success in training. Forget about «later» and «next time» - focus on «here and now». Full dedication is the only way to true motivation. Your physical and mental state are closely interconnected. Serious life problems? Postpone training - in this state it will be counterproductive and can lead to overtraining.
If there are no problems, but there is not enough motivation, use the following techniques:
- Motivational tools: Watch videos of successful athletes, listen to invigorating music.
- Visualization: Imagine yourself as a winner, feel success in competitions or during exercise.
- Internal competition: Think about your opponents, their persistence - this is an additional incentive.
A state of combat readiness is the key to success, but remember the importance of recovery. Do not overestimate your strength, take care of your physical and mental health.
№4. Distractions during training, what to do?
Distraction during training due to the chatter of others is a common problem. Listening to idle talk instead of concentrating on the approach is frustrating and reduces the effectiveness of the workout. The gym is a public place, so clashes with such "athletes" are inevitable. How to deal with this?
Ways to minimize distractions:
- Introduce additional rules of conduct in the gym, in addition to the standard ones (cleaning up equipment), with an emphasis on silence, respect for the personal space of those training (do not hang around in front of the mirror during exercises, do not step over the bar, etc.).
- Useful audiobooks will help you concentrate and isolate yourself from extraneous conversations.
- If necessary, politely ask the interlocutor to keep quiet or reduce the volume of the conversation, in no case resort to aggression, stay calm.
- Well, in case of a gross violation of the order, when athletes begin to cause inconvenience not only to you, but also to other barbell fans, you should contact the gym staff.
It is important to remember that the gym is not only a place for self-improvement, but also a high-risk area due to heavy equipment. Any violation of technique or discipline can lead to injuries, completely disrupting the workout and mood. Therefore, compliance with safety rules and respect for each other is the key to a productive and safe workout for everyone.
№5. Start buying sportswear
Special sportswear, even budget ones, can be a great motivator. The regret of spending money on the uniform is an additional incentive to train. In addition, sportswear looks neater than everyday clothes, which visually improves self-esteem and increases motivation. Bright colors lift your mood and energize.
A tip from American blogger Marissa Lily: put on your sportswear right after waking up (or pack a bag with equipment if your workout is planned for the evening). Carrying a heavy bag all day is a kind of reminder about training, increasing the likelihood of visiting the gym.
№6. Be pleased with yourself and visualize your goals
Self-praise is an important element of motivation. Even small achievements deserve recognition. Encourage yourself for every step towards your goal, this will help you maintain perseverance and continue training.
Visualization of the result is the key to success. Imagine the desired image, use photographs or collages. As Winston Churchill said, «why does a ship conquer the waves, although there are many, and he is alone? Because the ship has a goal, and the waves do not».
Without a clear idea of the desired result, it is difficult to achieve your goals in fitness, nutrition and other aspects of a healthy lifestyle.
№7. Find that Gym Bro
Having a training partner can significantly increase your efficiency and motivation. For those who need additional control and support, training together is a great option. Even simply discussing the training process and achievements with a friend helps you stick to the plan and analyze the results.
Communicating with a partner allows you to identify and overcome internal barriers that interfere with regular training. Explaining the reasons for skipping, you better understand your true motives - be it self-doubt, stress or fear. Group classes also create a supportive environment and help you find like-minded people, which further motivates you to train regularly.
However, you should not exaggerate and turn training into chatter, from which the efficiency will be if not 0, then 20-30%, when it could be 80-90%.
How to stay motivated to exercise:
- Step 1: Start small. Sometimes the hardest part is the beginning. Make a deal with yourself: first, just put on your sports clothes, then go outside, do some stretching, or get to the gym. Even small steps are progress.
- Step 2: Vary your workouts. Monotony reduces motivation. Alternate different types of activity to avoid boredom and adaptation of the body. For example, running, strength training - on different days.
- Step 3: Keep a training diary. Write down your feelings and achievements. Rereading notes about pleasant emotions and progress will help maintain motivation at times when you do not feel like training. The diary will become a visual confirmation of your successes.
Rules of conduct and safety in the gym:
- Be respectful to the staff and other visitors.
- Do not hesitate to ask the trainer for help and explanations.
- Use locks on the barbell to prevent the plates from falling.
- Before using the machine, make sure that all fasteners are secure.
- Return dumbbells, plates and bars to their place after use.
- Do not borrow equipment during rest periods.
- Ask the trainer or partner to spot you when working with heavy weights.
- Avoid using strong-smelling perfumes.
- Do not step over the barbell.
- Do not visit the gym if you are unwell. This will protect you from additional complications and inconveniences and will not infect the people around you.
The role of the trainer:
The trainer is your indispensable assistant in planning workouts, choosing weights, monitoring technique and ensuring safety. Actively use his knowledge and experience, do not hesitate to ask questions. Remember that the trainer is a professional whose work is paid, so respectful attitude and payment for consultations are necessary. Seeking advice from other visitors, bypassing the trainer, can lead to deterioration of relations and refusal of further assistance.
Thanks for reading, athletes! We hope this information will be useful for you!
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