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How to stay motivated in the gym according to personal trainers

Whether you’re a fitness guru or a newbie, going to the gym or finding time to exercise can sometimes feel like the last thing you want – especially after a long day at work.

While research has shown that exercise is good for you no matter what time of day it is and can benefit both your physical and mental health, finding the motivation to actually get up and do it can be difficult at times.

“To be motivated, you first need to understand well what your motivation is,” says Jessie Jones Williams, Personal Trainer at the OriGym Center of Excellence. Independent.

“Try to turn inward and come up with totally positive reasons for training. Remembering them will confirm positive reasons to exercise, and will also motivate you to actually train. “

With that in mind, we asked Jones Williams, along with personal trainers from PureGym, Ian Scarrott and Emma Vincent, about the best ways to stay motivated to train.

How can I stay motivated to exercise and exercise?

All three personal trainers say that goal setting is a great way to stay motivated and encourage more exercise.

“My best advice to stay motivated to train is to remind yourself of your goals as often as possible and integrate it into your schedule,” says Jones Williams.

Vincent adds that it might be a good idea to make a plan for the coming week, as seeing something visually can help keep you accountable. She adds: “Put inspirational quotes in a place like a mirror so that you can look at them every day. This alone can give you the bit of motivation you need to go to the gym or exercise. “

If you’re someone who doesn’t like exercise, how can you find the motivation to do it more often?

Scarrott suggests exercising in a group or with friends. “You can hold each other accountable and enjoy the process,” he adds.

“Try activities, it’s a great way to learn new exercises, exercise with others who share your goals, and meet new people.”

Vincent adds that keeping a record of your progress can be a good motivator. “You can look back to see how far you’ve come,” he explains. “This will show you why you do it in the first place, and it will confirm the reason why you continue, even if you don’t want to.”

Finding exercises that you like is an important part of sticking to your routine

(Getty Images / iStockphoto)

How many times should you exercise in a week and what are the best exercises to do?

While it may seem tempting to exercise daily to see faster results, Jones Williams says rest days are just as important.

You have to be careful about getting enough rest

Jessie Jones Williams, personal trainer at the OriGym Center of Excellence

“The more you exercise, you’ll see the best results, but you need to remember to include enough rest,” says Jones Williams. “You should start two to three days a week for at least half an hour each time and build up to four or five days. This will give you the best results and make sure you don’t disrupt your future workouts by burning out, overtraining or getting injured. “

Vincent adds that the key is to make exercise a habit and that you are more likely to stick to your routine if you do it two to three times a week.

Regarding the exercises you should be doing, Vincent says, “If you want to build muscle, get stronger, or get tougher, make sure you use weights. Any form of exercise is amazing at improving your mental health. ”

Jones Williams adds: “You should combine strength training with cardio, depending on your fitness level and any health conditions you may have. You’ll get an endorphin hit with every exercise that raises your heart rate, which can include anything from resistance training to zumba classes. ”

How can I make exercise or going to the gym feel strenuous?

The most important thing is to find an exercise you like, that way it won’t be a hassle when you go do it.

Do you love swimming? Register at your local lido. A working fan? Your local park run is free. Or maybe it’s worth taking care of badminton, climbing rocks or just taking a brisk walk? Every move you make will be beneficial.

Vincent adds that variety is important. “Mix up your routine,” he suggests. “Try different classes and different training styles. Change the scenery from home workouts, gym workouts and outdoor workouts. “

What are some good health and fitness goals to set?

Jones Williams says that it is important to set both long-term and short-term goals, and that all goals should contain intrinsic motivation.

Break down the exercises into achievable pieces

Emma Vincent, PureGym Personal Trainer

“Internal motivation is one that comes from within, not an external reward or reaction,” they explain. “So instead of forcing yourself to train to reward yourself with take-away food, think about the more personal, emotional benefits.

“For example, you may want to improve your state of mind, gain confidence, and even be fit enough to go to work during the summer. Goals like this turn out to be easier to use as motivation and more effective in the long run. “

Vincent says no goal is too small and can include anything from climbing stairs without being out of breath to completing a triathlon.

“To start, try writing a schedule on which days to exercise, prepare food the night before, try new activities each week, drink more water, and anything else that may be related to your personal goals,” he advises. “Break them into pieces that can be accessed.”

Group classes or training with a friend are a great way to stay motivated

(Getty Images / iStockphoto)

How can you stay motivated if it takes longer than you’d like to see results?

Everyone goes to the plateau – even if you stick to an exercise routine and eat a balanced diet.

Hitting a plateau or not noticing the results as soon as you’d like it can be frustrating, but there are things you can do to stay motivated.

Remember that Rome wasn’t built in a day

Emma Vincent

“Remember that Rome wasn’t built in a day,” says Vincent. “Trust the process. You will find that you are much further towards your goals than you were when you started out, even if you don’t feel like it.”

Jones Williams suggests reminding yourself of your short-term goals when it takes some time to materialize.

“That’s why it’s great to have the potion,” continues Jones Williams. “Short-term goals will give you a frequent sense of success and an increase in achievement that you can use to support yourself as you struggle to achieve longer ones.”

How do you find time to exercise when you think you don’t have it?

One of the blessings the pandemic has given us has been more time. Working from home meant less commuting hours, so we were able to use that time as we saw fit.

However, when employees return to their offices or adopt a new hybrid way of working, it becomes difficult to prioritize and set aside time to exercise.

No one else will train for you

Ian Scarrott, PureGym Personal Trainer

Scarrott says finding time to exercise is to make it a priority. “Include it as a reward for a hard day’s work or a way to wake up in the morning. Mark it at the end or beginning of the day, ”he suggests.

“Ask yourself what are your priorities in life – do you really want to achieve your fitness goals? If you do this, you will gain time for it. No one else will train for you.

Jones Williams suggests planning as much as possible and trying to fit your exercises into your daily routine.

“Think realistically about the time windows you have,” they advise. “Can you walk while you normally drive? Does your workplace offer a cycle to work?

“Brainstorming about how to use the time you have, even if they are very small windows, is the best way to motivate yourself to save your time. Be honest with yourself and your diary and discover new and exciting ways to exercise. “

Vincent adds: “Write down what your daily routine is like from waking up to going to bed. Then put in half an hour, whether it requires you to record a TV show to watch it later or get up 20 minutes earlier in the morning. Starting small and manageable will help, not going into deep water. ”


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