Archives for December 2011

5 Motivational Tips You Need To Know to Build Muscle

Creative Commons License photo credit: jontunn

So now that you’ve learned about nutritional principles and weight-lifting strategies, there’s just one more tool you need to equip yourself with before hitting the gym and reaching those fitness goals that you’ve only dreamed of before… and that’s motivation.

Now I’ve always believed that motivation is a mindset and that people who weren’t motivated were just weak minded and willed… turns out motivation and motivational tools can be taught and they’re just about the easiest thing to learn!

So whether you’re struggling just to get into the gym in the morning or you’re seeking that extra mental push to put you over the top and get that one last rep, or your diet is taking its toll, here are the top 5 motivational tools I use when I feel my mental game slipping:

Motivational Tip #1: Set Definitive Goals

Do you know why most people fail to achieve their New Year’s Resolutions to “lose weight” or “gain muscle” or “get healthy”?

Because those goals are so broad that people often don’t know where to start… and then they get discouraged before they’ve even lifted a finger.

Half the battle is in setting your goal. Instead of saying “gain muscle”, you should be saying, “I want to gain 20 pounds in the next 6 months and keep my body fat the same”.

Instead of saying I want to get healthy, maybe say, “I want to be able to run an 8 minute mile” or “I want to train for a 5K marathon 2 months from now”.

Motivational Tip #2: Set Short and Reachable Goals:

Now that we’ve established a clear goal for ourselves, we can further refine and better outlook by breaking that goal down further into a bunch of sub-goals.

So instead of saying “I want to gain 20 pounds in the next 6 months and keep my body fat the same”, tell yourself, “I’m gonna gain 5 pounds of muscle this month”.

We’re all driven by success and its success that fuels us. Setting achievable goals isn’t cheating. It’s being smart by allowing yourself to achieve a larger goal in stages!

Motivational Tip #3: Get a Workout Partner

And make sure that partner has similar goals to you. There have been number of mornings when I haven’t wanted to get out of bed or it seemed hard to do the last rep on every set.

But having a workout partner makes me get up because I have a responsibility to them… and it’s that same workout partner that helps me eek out those last one or two excruciating reps.

Motivational Tip #4: Keep Things Fresh

One of the best motivational killers is getting into a routine.

If you’re in the gym every day and you’re doing the same workout week after tiresome week, things are going to start getting boring… and when they do, that’s when motivation levels drop and people quick.

Change up your workout every week and do get a new scheme every 2 or 3 months. It’ll give you and your body something new to tackle which will help keep you going as well!

Motivational Tip #5: Take a Break

Here’s a secret that I’m sure a huge number of fledgling gym rats don’t know… your muscles don’t grow while you’re working out… they grow WHILE YOU’RE RESTING.

So take a week off to recharge both your body and your mind every 2.5 to 3 months.

It’ll give you an appreciation for the extra time you have and at the same time it’ll allow your body to grow and recover from the pounding you’ve given it!

Until Next Time,