Saturday, July 11, 2020

Best Strategies To Keep Yourself Motivated


Now that you know how to get started with calisthenics and bodyweight exercises, it’s time to look at how to keep yourself motivated. We will look at the specific exercises you’ll be taking part in later on in this book, for now we’re going to concentrate on how to keep you on the right path to success.

Economists and psychologists have been studying how to crack the code of what compels us to repeatedly do something we don’t always want to do. Here are some of their best strategies.

1. Give Yourself a Real Reward

Unquestionably, some people may be encouraged by elusive goals such as “better health” or “weight control.” But if that’s not doing it for you, make the profits of working out more tangible, such as treating yourself to a smoothie or a treat later.

With time, the encouragement becomes intrinsic, as the brain starts associating sweat and pain with the gush of endorphins - those feel-good chemicals released in the brain responsible for that “I-feel-freaking I-feel-freaking-amazing” rush you get after an awesome gym session. Once you’ve taught your brain to recognize that the workout itself is the reward, you won’t even want the treat.

2. Sign a Commitment Contract

We can make promises to ourselves all through the day, but research shows we’re more likely to fulfill pledges when we make them in front of friends.

You can render the bet more credible by signing a contract approving to pay a friend $20 every time you miss a workout. Saying “I’m going to make a pledge to do something for a definite amount of time, for instance exercising 30 minutes three times a week for 12 weeks. If I don’t do it, I’m going to pay some kind of price, be it monetary or the embarrassment of having friends know I didn’t live up to my word.”

3. Rethink Positive Thinking

People devoted to optimistic thinking have long promoted envisioning the benefits of a behavior as a motivational tactic. For instance, when deciding if to get out of bed to go running in the morning, it aids you to imagine how the sun will feel on your face as you run around the reservoir. Or how delighted you’ll be when you see your new muscles developing.
After ascertaining your wish and envisioning the outcome, you have to identify what’s holding you back - a technique called “mental contrasting.” In a single study of 51 female students who claimed they wanted to consume fewer junk food snacks, researchers asked each woman to visualize the benefits of eating better foods. Those who identified the trigger that made healthful snacking difficult for them - and came up with a plan to reach for fruit when cravings hit - were most fruitful at sticking to their goal.

Feel too tired to visit the gym after work? After imagining the hindrance, you can figure out what can be done to overcome it and make a plan. For example, you can switch to morning or lunchtime training or go straight to the gym instead of first stopping at home.

4. Get Paid

Still struggling? It may be time to divert to cold, hard cash. Research looking at monetary motivations and exercise found that people who were paid $100 to visit the gym doubled their rate of attendance. If you don’t have a generous benefactor, check out the application called Pact, where a community of fellow users will literally pay you to respect your schedule.

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