Keeping the Flame Burning – How to stay Motivated in the Gym

Flame burning 2018 motivation fitness

How to stay motivated in the gym in 2018

I believe the most important part in being successful is what goes on in our mind. We often talk about the mind-muscle connection, but no one would even make it to the gym if it wasn’t for the motivation to get up and work towards achieving our goals. Even though there is no “end” to our fitness journey for most of us, it’s still important to set some goals along the way to keep ourselves grounded. Follow these tips to help you stay the course of your fitness goals.

Set long term goals…

These goals are set far in the future, anywhere from 1 year and up. It needs to be something that will take some time to achieve. Do not think about the long term goal once you have set it. I.e. I want to be 220lbs with 8% BF by 2019.

… And short term goals

You need to be able to complete those within a month max. Think of these as the bricks needed to build your house. One of them will not do much but as you put bricks after bricks you will start to see progress. I.e. improve your bench press by 5% within the next 5 workouts, or meet your protein macros, etc.

Daily motivation

This needs to be implemented in your daily routine as fast as possible. It can be anything from watching a YouTube video, to having a friend saying you made progress. It is imperative that you find a daily grind that gets you up and moving daily.

Pre-workout focus

Again, find videos, quotes, music, pictures, people you look up to, etc… Anything that fires you up and give you that boost of adrenaline to go and reach your goals. Remember, here you are focusing on this next hour; not on your long term goal.

End of day achievement

At the end of your day, look back at what you accomplished and build from there. Did you pull through with your workout when you were dead tired? Did you stuck to your diet when it was pizza day at the office? Whatever you did, congratulate yourself for sticking to the plan and move on.

Before / after picture

This should be done at regular intervals, but not too often because you will get discouraged by the lack of progress. The same thing can be said about looking at the dreaded scale. A good rule of thumb is once a month, and at the beginning / end of any “cut or bulk” cycle.

Give it all you’ve got

You need intensity and dedication to get out of this journey successfully. Put your mind 100% in the task at hand. Don’t let the noise around distract you from what is most important to you. You never want to fail because you didn’t work hard enough.

The last word

There are going to be times when you will want to give up, throw in the towel. Think of these moments as statement days. If you accomplish your goals during tougher times, you will come out of this much stronger and everything will slowly get easier for you. Use your short term goals as a way to “build up” your long term goal. And finally, don’t forget that motivation will help you get started, but you need to develop a habit out of these patterns so you don’t burn out in the long run.

We’re all in this together. See you on the battlefield!

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“It’s a slow process, don’t make it slower by quitting.”

The Rock






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