Do you finally want to get fitter, but you still lack the necessary motivation to exercise? Then you've come to the right place! People who exercise are healthier, happier and more balanced, increase their own life expectancy, look more attractive, are more energetic and in a better mood - I could basically continue this list of motivating benefits indefinitely.
But even though you know all the benefits, some people who don't like sport find it really difficult to go jogging or to the gym regularly for a variety of reasons - and to get excited about physical activity. But that's all over now!
Because in this article, I'll give you the ultimate motivational tips to help you stop making sport a burden and turn it into a fun hobby! Let's go!
1. find the sport that suits you
To find a sport that suits you, please ask yourself the following question: Why do I want to do sport? For example, do you want to exercise to stay fit? Is your goal lose weight in a healthy way? Or would you even like to compete with other people?
An important role for long-term success is always played by the Intrinsic motivation. Only if you choose a sport that you really enjoy and for which you develop an inner drive will you probably stay on the ball permanently.
So what exactly do you enjoy? Do you love being out in nature on your own? Then, for example Hiking, jogging, Plogging or Nordic Walking probably exactly your kind of sport.
Or do you prefer to be together with others and want to train to win or lose? Then find out, for example, about Running Communities or certain Team sports (e.g. soccer, basketball or handball) that interest you.
Be aware of what you want to achieve - and then you'll find the right sport that you'll enjoy for the rest of your life.
Tip: Feel free to do a trial training session here and there to find out more about yourself, your hidden talents and your sporting "matches".
2. set yourself realistic, sporting goals
As a complete beginner, in my experience you will stumble in front of many a sporting hurdle and not be able to overcome it. The motivation is often there, but then your body suddenly gives out. This is often due to unrealistically high goals that you have over-motivatedly set for yourself and which are simply not realistic for your training status at the moment.
If you want to increase and maintain your motivation for sport in the long term, you need Intermediate goals and target imagesthat must be achievable. So don't aim for ten kilometers in an hour, for example, but start with the first kilometer.
3. train together with other motivated people
If you find it difficult to motivate yourself to exercise regularly, experience has shown that it helps if you have other motivating people around you. Because you have a Recurring commitment (i.e. a binding appointment) with them. You are working towards a similar goal - and if you find yourself in a bit of a motivational slump, your training partners will pull you along.
The latter can, for example, be your own Friends with whom you can build a sports community. But in many large cities these days, you can also find Running communities or hobby teamsthat you can join. You run and play together - and motivate each other.
In the same way, you will also have long-term fun and success with fitness training in the gym if you Training partner or a training partner - or to find a training Fitness coach get involved.
Tip: Incidentally, registering for a competition, such as a (half) marathon, can also be a motivating commitment. Once the registration fee has been paid, experience has shown that you have even more motivation to see your project through.
4. integrate motivating music into your training
Just started training but time just won't go by? Boredom means you're not having fun - and not having fun means you'll stop exercising soon - and that means you could use an extra shot of sports motivation! 😉
Before you lose interest, you should rather put on your headphones and listen to motivating music. Because that way you can push yourself and it even has a psychological background. Your brain reacts to fast rhythms and pushes you to perform better.
Which songs you like or motivate you is of course a matter of taste. But here are a few motivating songs for you, which many people in particular use as a motivational aid for sport - and which you should also try out:
- AC/DC - Thunderstruck
- Survivor - Eye of the Tiger
- Kontra K - Fighting spirit 2
- Red Hot Chili Peppers - Can't Stop
- Macklemore & Ryan Lewis - Can't Hold Us
- Fort Minor - Remember The Name
5. create a fixed training plan and stick to it
Are you motivated to see it through - and do you know what you want to achieve? So that it stays that way and you realize your goalsa fixed training plan is an important tool. Because You are most likely to achieve sporting goals if you pursue them systematically.
By structuring your training times optimally, you ensure that you are really active on a regular basis. However, it is important that your Sports events as a fixed part of your calendar and cannot simply be quickly canceled.
6. reward yourself in between!
A whole The central hub in your brain is the Reward system. It reacts to certain situations by releasing messenger substances.
We all remember it from our school days. When the parents Five euros for a good grade the motivation to learn was immediately much higher. It's similar with sport!
To give yourself this beautiful and well-deserved feeling of progress, you should create a kind of "Reward plan" for your achieved milestones set up.
But make sure that your rewards don't set you back or even throw you off track! If you want to lose weight, you should of course not reward yourself with a piece of cake after every kilometer you run. But you could give yourself a Visit to the hairdresser or even a few new sports shoes that you are happy about.
Rewards make you happy and motivate you to exercise. Use this knowledge for yourself - and Celebrate the occasional intermediate step on the way to your destination.
7. use fitness apps as support
Sometimes it (only) feels like you haven't achieved anything yet. Motivation is quickly lost again if you don't (yet) see any changes in your body and your mind still doesn't react to the thought of jogging with endorphins.
Motivating facts are needed at this point with the help of fitness apps. They visualize exactly how much you have already achieved. Coupled with your Smart watch or a running watch every step is tracked and you recognize a pattern of improvements, optimizations and successes.
Such Figures and data can ultimately help you to keep pedaling the next day or go on your favorite running route.
8. get yourself some motivating equipment
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Wall bars999 € -
Push-up grips60 €
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Abdominal trainer70 €
Sure, in theory you can compete in shorts and a T-shirt in (almost) any sport. But that doesn't look really cool or motivating, when everyone around you is wearing professional equipment.
As soon as you know which sport you really want to doIt is therefore worth investing in high-quality sportswear and equipment. Ultimately, this will not only improve your performance, but also your motivation.
Make sure you wear functional clothing that is suitable for your sport. Breathable materials for example, wick away sweat and make you feel more comfortable. But also think about the right fit so that your freedom of movement is maintained.
Tip: Personally, I love it, Fitness with my own body weight you hardly need any equipment. I only use a few Sustainable fitness equipment made of wood (e.g. push-up grips and a wall bar), which I always have to hand.
9. combine sport with social activities
Spending time with other people brings joy - and this is important for long-term enjoyment of sport! So how about combining your sports sessions with social activities?
If you are out and about with your running community, for example, you can also take the opportunity to meet up in the evening. together for a debriefing in the beer garden for a cold drink.
Or perhaps you'd like to end the evening at the bar after a workout in the gym. And of course it can also be fun sport - a Day at the bowling alley for example, also burns a lot of calories.
10. don't give excuses a chance!
Your biggest enemy when exercising is your inner bastard. You will notice how quickly your brain looks for excuses and finds them. However, as sport is also an important part of your Health you shouldn't let them happen in the first place. In moments like these, willpower is required!
That's why you just have to get started instead of brooding too much! After all, you know why you want to exercise. So if you get up in the morning and your brain tells you that you don't feel like jogging, start by lacing up your running shoes. Anything will get you further than spending half an hour thinking about why you could stay on the sofa today.
Sport motivation: You have the reins in your hands!
Do you lack the motivation to exercise? Then you should now have all the important tips at hand to change that and for more energy in your sporting existence to provide.
Please always keep this in mind, what you want to achieve, that you can achieve anything and what health benefits the sport has for you. No matter how old you are, the right time to start is today - not tomorrow! 🙂
"Never give up on what's important to you just because it's not easy."
Albert Einstein (more under motivational quotes)
Do you have any questions, suggestions or other tips for getting more exercise? Then I look forward to your comment under this article.
Stay motivated,
PS: Do you already know how you can be successful in the long term AND train environmentally friendly can? Find out now in the linked blog article.
