How do you train without motivation
The Frustrating Truth About Diets and Fitness Programs
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No motivation? We all know the feeling.
The thing is, you can find workout plans and nutrition tips on every fitness page.
But numerous scientific studies show that there are usually two completely different elements that make you look good naked.
In this article you will get to know them.
These are the topics:
- Why many diets and fitness programs don't work in practice.
- The Overtime Dilemma: The Science of Discipline.
- What to do when self-discipline and willpower fail?
- 2 effective methods for staying at it who don't feel motivated right now.
Why do so many diets and fitness programs lead to dead ends?
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The Frustrating Truth About Diets and Fitness Programs
Do you remember the first day in kindergarten? What a moment!
Now imagine if you had come to school on the same day and your teacher had put you in front of a math test.
What is happening?
Of course, failure is inevitable.
But that is exactly what happens to many people with diets and workout programs.
They let you run into a trap freezing cold.
Because regardless of whether these programs work on their own, they won't work for many people.
Because it's rarely about building a mental fitness foundation step by step.
Namely, a foundation that is compatible with your lifestyle and that helps you develop healthy habits. Habits that you love and accept.
Instead, the focus is on perfect Training and more perfect Nutrition.
“Superfoods” and “World Class Exercises” - that sounds good. Such headings generate clicks and are read. And from many years of fitness coaching, I know that this is not enough for most people.
Each of my clients have a different goal on a wide spectrum from fat loss to muscle building.
One of the biggest weaknesses in our industry is promising (and selling) magical shortcuts to people.
The result are fitness programs and metabolism cures that suggest short-term "success" but do not provide long-term solutions. Usually the situation plays out like this or something like that:
- Phase: You are starting a fat loss or muscle building program. Excited. Euphoric. You follow every requirement meticulously. Downright perfect.
- Phase: At some point - usually after about 4 weeks - the motivation drops. As if someone pulled the plug. You find it harder to get yourself up to training. Eating healthy becomes a stress factor. You don't train so hard anymore. Allows more and more exceptions when eating. One thing leads to another - and unfortunately often also to the yo-yo effect.
With my approach, I will not take responsibility for you. I also don't promise you that this one dietary supplement or secret trick will solve everything for you.
Sometimes the program itself is the problem.
Perhaps the supposed 4-week solution is simply flawed or the nutritional model is not the right one for your body.
But the real issue is different:
The mental programming was flawed.
By that I mean the way you process information that will help you get one step closer to your goals.
Of course, motivation is real when you feel it. Like every feeling. And there are people who believe that motivation comes from outside. Maybe through a TED talk or a Rocky training video.
And the truth is:
Motivation arises from yourself.
No video, no incendiary speech. You. It is your thoughts or points of view that demotivate or motivate you. A video can steer your thoughts in a certain direction. But the feeling comes from within.
Hence it is pointless to go for it waitingthat something motivates you or that your will comes back.
The shot almost always backfires.
So the solution lies in conscious, voluntary Act. And that brings us to the next point ...
Is your willpower also working overtime?
The brain region that is responsible for your will is the same brain region that is responsible for focus, short-term memory and doing your daily to-do's - the prefrontal cortex.
And for most people, your prefrontal cortex is working more overtime than your Facebook feed. That means:
Willpower is limited. And mostly already very busy.
Maybe you just take a minute: Think of EVERYTHING you have to organize every day: at home and in the office, with friends and family, online and offline.
And now the same thinking muscle - additionally - has to drag your bum to the gym and make sure that you only eat healthy things with every meal and that you withstand all temptations.
Would you still put all your hope in your willpower?
If you really want to change your body, then it is not a good idea to focus on a new training plan or nutritional concept first.
Instead, you should first look for a solution that leads to mental strength.
How to put an end to the low motivation - even if the will is lacking
If self-discipline and willpower don't get you anywhere, what then? The answer is:
You needintention and Obligation. Two elements through which you turn your goal into a process.
At first it might sound like a bad joke. But the facts are obvious and countless studies have already shown it:
People who plan their project preciselywrite down and yourself commit to it, don't just stay tuned. They achieve their goals too.
Absolutely no rocket science. And yet mostly neglected - in favor of ready-made training and nutrition plans that are canceled at some point.
A study published in the British Journal of Health Psychology clarifies the two stick-on principles.1 The scientists gave all 248 test subjects the same training program and divided them into three groups - one control and two intervention groups:
- The control group should only complete the training program and note your training progress.
- The motivational groupshould complete the training program, track andalso Read texts that explain why exercise is good for your health.
- The commitment group gets the same job as the motivation group. Additionally have her write down her intentions in advance. As follows:
"Next week I will do at least 20 minutes of intensive training on [DAY] at [TIME] at [LOCATION]."
The results? From groups 1 and 2, just 35% of the test subjects stayed on and trained at least once a week. And group 3?
An incredible 91% stayed.
Pure coincidence? I won't buy it.
Because other studies also come to similar results. Norwegian scientists found the following: 2
People who plan their meals in advance have healthier diets.
Why does sticking to it suddenly become child's play once you invest just a few minutes in advance in a simple plan?
You have no motivation? - Here are 2 alternatives to that
There are a few factors that can help make your looking good-naked dream a reality.
Solution # 1 - Change only one habit at a time
The biggest mistake you can make is wanting to do it all at once and swinging from one extreme to the other.
The prime example are those who change their entire life from now on by throwing their old eating habits overboard and switching from “no sport at all” to “training every day”.
As soon as you start in At your own pace Taking one step at a time, as studies show, decreases the “cognitive load” .3 In German:
Your brain has to work less.
This makes your way to the gym easier. Even if you had the feeling that everything was growing over your head.
Solution # 2 - Set goals that you believe in
Motivate big goals. But if they go beyond your imagination, then they put yourself on the sidelines.
Have you ever tried in vain to lose weight in the past? And rated this experience as a “failure”?
Then you've probably established a negative invisible script - "learned helplessness" is what psychologists call it.
People who have found their own behavior to fail often enough expect them to fail again.
What is the solution? First of all, new invisible scripts are a good idea.
Successful persistence gives failure and success a new meaning.
They know that there can be no success without first stepping backwards.
Of course, this means that you DO something:
You work hard towards your goal. You stay tuned.
If you fall for marketing promises and expect real miracles in 21 days, I guarantee you: In a month from now you will be even more frustrated and look for the next (supposed) miracle weapon.
The most effective magic bullet is to accept that there is no such thing as a magic bullet.
Looking good naked is a long hike, not a sprint.
And BEFORE you set off, you should plan a route that will lead you to your destination.
In principle, this is nothing more than a shopping list that you take with you to the supermarket. It not only makes shopping more relaxed, more efficient and more effective. It also increases the chance that you will bring home exactly the things you really need.
That's why successful keepers write down their goals in great detail.
That's the first thing my clients do in coaching. Not only your long-term goal, but also what you want to have achieved in 90 days today, four weeks today, seven days today, and now in 24 hours.
Free download: The target map
And with that you are on the wrong track: Mental strength is one abilitythat you can train.
A tool that I also use in fitness coaching and that can help you too is this Target card.
Now load the target map with the cheat sheet. (It's free.)
If you haven't been on the line yet, you can easily change that. After the download, I will send you a short confirmation email with which you can become part of our community free of charge. So you won't miss any more MarathonFitness articles and get many free extras.
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"Failing to plan is like planning failure."
- Alan Lakein
No motivation - what helps? Of course, motivational sayings and videos can give you a kick in the butt. Of course, self-discipline can help. But only if you have an extremely relaxed everyday life.
For most people, external motivators and self-discipline are unreliable helpers.
There are three essential success factors that reliably get you into action:
- You have a clear goal that inspires you.
- You change one thing at a time.
- You plan the change in detail.
It is good if you do this at your own pace. Make portion sizes that you can swallow even if something comes up.
You may find it ridiculously simple. But if you implement them, the topic of “motivation” will soon no longer worry you.
By the way, you train your brain more and more for “success” - an ability that will also help you in other areas of life.
Question: How do you deal with situations in which you have no motivation? What exactly helped you to overcome these motivation holes and to stick with it? Write a comment.
Photos in the “No Motivation” article: © Shutterstock.com: El Nariz, racorn, Ollyy, Eugene Onischenko.
- Milne, et al .: Combining motivational and volitional interventions to promote exercise participation: Protection motivation theory and implementation intentions. British Journal of Health Psychology, Volume 7, Issue 2, pages 163–184, May 2002 [↩]
- Verplanken, et al .: Good intentions, bad habits, and effects of forming implementation intentions on healthy eating. European Journal of Social Psychology. Volume 29, Issue 5-6, pages 591–604, August-September 1999 [↩]
- Oaten, et al .: Longitudinal gains in self-regulation from regular physical exercise. Br J Health Psychol. 2006 Nov; 11 (Pt 4): 717-33. [↩]
Category: Fitness with M.A.R.K., MotivationTags: Stay tuned, stay tuned, success, fitness coach, mindset, psychology, bastard, invisible scripts, science
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