How to regain your motivation in training, in 5 steps

You’ve been training for a while, you’ve achieved some of the goals you set for yourself, but today you suddenly start to notice the effects of demotivation. You don’t even know where to start.

Watch the mobile: 12 messages and 3 videos on WhatsApp. Read, view and respond. You enter Facebook, the same and this is followed by Twitter, Instagram, email … you almost want to open up to your Google+. Turn off your cell phone, keep walking …

You end up giving up and walking towards the elliptical. Plug in your headphones and “work out”. You have lost the connection to your goal, and if you continue to do so, there is not much left to give up.

Does this situation seem to you? I hope not. But if you think this describes your case, you’ve already come to the conclusion that something is missing: the motivation to train while playing sports.

    What really motivates you to train?

    Nothing motivates you more than remembering why you train. I am sure that with this article you will remember the reasons that led you to play your favorite sport.

    Now a little Theory is always good to locate us. Let’s start with the basics.

    What is motivation?

    According to the RAE, motivation is “the set of internal or external factors which partly determine a person’s actions”. Motivation is having reasons, which you don’t win, for taking an action.

    However, there are many theories that attempt to explain what motivates us and we can mainly divide them into two streams:

    • Content Theories – Satisfaction: Based on the study of aspects such as needs, aspirations and level of satisfaction of the same. (Maslow, Mc. Gregor, Herzberg, Alderfer, McClelland).
    • Process theories: They focus their study on the thought process by which the person is motivated. (Vroom, Adams, Skinner).

    Plus, depending on where you want to focus, we get the different types of motivation. Personally, the distinction between intrinsic motivation and extrinsic motivation clarifies me a lot. If you want to know all types of motivation, read: “Types of motivation: 8 sources of motivation”, although you can find a very brief summary here:

    Extrinsic motivation

    It is born from the hope of obtaining a benefit external to that of the action itself. The reasons that make the person act are foreign to the action itself, materialized in the form of money, promotion, commitments … Example: I signed up for the gym because my doctor gave me said if it’s not under cholesterol he’s going to have to treat me with very strong drugs.

    Intrinsic motivation

    It arises from the depths of our being and is linked to our values ​​and life goals. It is an action engine without the need for external incentives. Example: I exercise to feel agile and independent so that I can play with my grandchildren.

    To keep in mind what motivates us …

    • Not everyone is motivated by the same thing.
    • The motivations vary over time and with the different environments of the person.
    • One of the biggest motivators is feeling useful and capable.
    • The satisfaction with how this is done is in itself a great motivator.
    • If we want to motivate another person, we need to know their needs and be able to align with a goal that is important to them.

    When we have reached mental exhaustion in which the activities and sports that we liked to do, now we don’t like to start … why !!! Be aware of what is going on and ask yourself what has changed? or better yet What has changed in me so that now I am no longer attracted to exercise?

    What motivates you longer?

    Before you ask yourself what makes you tick or why you lost motivation, maybe you should look for the answer to one of these questions:

    • What activity do you enjoy as a child?
    • If you could choose, what would you like to improve in yourself?
    • Who would you like to train with?
    • If you had to choose one of all the sports available, which one would you choose?
    • Which athlete inspires you? And what does he do to inspire?

    As you know, the benefits of exercise are many and among them I would like to highlight, improve self-esteem, Decreased stress levels and the ability to make you feel more agile and empowered, improving your self-image and self-concept.

    So, if after answering the questions you have found something similar to your motivating activity, all you have to do is answer another question … Practice the activity you have chosen. brings you closer to the person you want to become?

    You need to invest time to become aware and bring to light everything that is important to you and what you think is worth it. It’s a great motivator!

    Feeling that we are emotionally short of gasoline

    As I mentioned before, there is nothing more motivating than stopping to think about what was the original trigger that put you in motion. If in addition to looking for this deep motivation you want to specify a little more and you are encouraged to achieve a stimulating goal for yourselfI recommend that you follow these steps with examples of people I have worked with throughout my career:

    1. Don’t look for motivation; crea-

    Look for a lens with which every time you remember it makes your eyes shine. Example: being able to hold my grandchildren in my arms again.

    2. Know what physical and / or emotional situation I am in

    Example: carry out a balance sheet (bioimpedance) to know exactly the body fat-muscle proportions and thus know how much fat I want to lose.

    3. Know your strengths

    this it will help you achieve your goals. Example: I can only train for two days but when I start something I don’t give it up (Tenacious), I am sure that for 6 more months of controlling my diet (Conscious) I will train for 2 hours to lose 7 kg. (Responsible).

    4. Action plan

    Example: put on a piece of paper a timeline that goes from the day to the day when you will reach your goal (less than 5 kg in 2 months). Put two or three milestones on the way because you feel like you are getting little results (Step 1: Check my fridge-pantry. Step 2: Read the March monthly food articles. Step 3: Cut down my first Kg). Last Action: Break up each timeline until you can break each milestone into small steps, so small that it’s easy for you to move on to the next step. This is how major milestones are reached.

    5. Assessment and readjustment

    Example: check how you are progressing or ask someone you trust to help you review, without affection, the results obtained and readjust your path, if necessary.

    Regain enthusiasm for training

    In short, if you feel agile, autonomous, energetic, strong … makes it easier for you and brings you closer to your goal, then don’t worry, motivation will arise. Be clear on what you want to achieve. Know exactly how to get there. And make sure you do it better.

    Hope I have helped you and most importantly I hope that the next time you look at your cell phone during your workout you choose your favorite song.

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