We’ve all had the motivation to workout at some point in our life. The difference between those who do the work, and those who find excuses to get work done, lies in finding the right kind of motivation. If you are serious about getting into shape you first need to ask yourself, “how can I stay disciplined and committed even when I lack the motivation?” Over the years, I have learnt a few ways at staying committed to my workout and diet routine. Here are a few tips I’ve learnt.
External vs. Internal motivation: While both types are important, researchers have found that intrinsic motivation and extrinsic motivation can have different effects on behaviors and how people pursue goals.
External Motivation External motivation is when we are motivated to do something to earn a reward or avoid punishment. Basically, you engage in a behavior not because you enjoy it or because you find it satisfying, but in order to get something in return or avoid something unpleasant. A few examples of external motivation in the fitness community are: appearance, validation, and status.
Internal Motivation Internal motivation involves engaging in a behavior because it is personally rewarding. The behavior itself is its own reward. A few examples of internal motivation in the fitness community are: consistency, discipline, strength, and enjoyment.
Although both external and internal motivation are essential to reaching your fitness goals. In the moment of adversity, your internal motivation will drive you to get shit done.
How to use Internal and External Motivation to Stay Committed to Your Fitness Journey
Find an exercise routine you enjoy (internal)
Something I have learned in my fitness journey is that when it comes to sticking to a workout routine, if you don’t enjoy what you are doing it will be very hard to stay disciplined. Find an exercise regime you enjoy and stick to it. Whether it’s a dance class, pilates, yoga, swimming or weight training, the list can go on. Always remember that working out looks different to everyone. As long as you stay active and consistent with your routine the results will come.
Find a great playlist (external)
I cannot stress enough the importance of a great playlist when working out. There is a huge difference in the execution of my workout when I have a playlist I am really into. I usually update my playlist once I notice the songs no longer hype me up or provide enough motivation.
Surround yourself with like minded people (external)
This is absolutely necessary! When I first started my fitness journey I had so much determination to reach my goals and I started meeting people who enjoyed working out as much as I did. Having a positive fitness community will help keep you accountable. My friends and I would hype each other up whenever one of us felt tired or didn’t want to get a workout done. You will have days where you need your friends to push you and motivate you. Make sure your circle is one that helps you get closer to your goals.
Focus on reaching personal records (internal)
When we focus on improving our stamina, endurance, lifts and form, we feel a sense of empowerment because we are constantly becoming better. Focus on these things rather then on your appearance. Focusing on appearance can be counter productive when we are not seeing the results we want right away.
Practicing these tips on a regular basis is key in order to stay committed in your health journey. Try them out and let me know how it goes for you in the comments below!
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