How to force yourself to exercise every day? In order to save money. In critical cases, we perform the required minimum

It happens that instead of training, we come up with excuses for ourselves, either we don’t have the time or the opportunity. In this article I will provide you with 15 ways that will help you overcome your LAZINESS!

1. Create a training schedule

Place the calendar in a prominent place; if it is not there yet, mark with a marker the days on which you will train. If the training took place, then cross it off the calendar, and if not, just circle it and mentally condemn yourself for such an act. This is very useful and you can use it to monitor your progress.

2. Keep a record of your results.

Let’s say if after a month of training you haven’t seen any noticeable changes in your body, then the desire to exercise may suddenly disappear. To prevent this from happening, measure your body and enjoy the slightest results.

3. Chat with other athletes on forums and groups.

Compare your results with the results of other athletes. Share information. Other people's results can be a great inspiration for you and will motivate you to study.

4. If you really buy sports nutrition- then immediately for six months

When you are confident that supplements will help you achieve best results- buy yourself a large supply at once. Consider this an investment in your future successes. Now you will need to exercise at least until the sports nutrition runs out.

5. Make an agreement with your family

It's simple: you have several hours every day at your complete disposal, provided that you spend this time on training. This way you will kill two birds with one stone: you will get rid of homework and be in good shape.

6.Don't waste your time

Not each of us can afford to go to the gym whenever he wants. Lack of time is a very popular problem. Therefore, learn to save time and try to use it as efficiently as possible., and then even 30 minutes in the gym will give you good results.

7.Challenge yourself. At least small

Look, every day you train, and if you don’t train yourself, you see how other people achieve results. Agree that you often cannot do what others do. Let’s say you do 10 pull-ups and your friend does 15, challenge yourself, try to achieve your friend’s result so as not to be worse than him. This will be a great motivation to exercise and not miss training.

8. Gossipers can also be useful.

Want some extra incentive to workout? Take advantage of public opinion. Tell your friends about your training and plans to, say, increase the width of your back. And that’s it, you are now a hostage of public opinion and your reputation directly depends on your success in the gym.

9. From goal to goal

Try to set yourself goals that you must achieve within a certain period of training. If you have achieved it, set a new, more distant goal.

10. Watch for changes for the better

Of course, it's nice to look at your muscles in the mirror and wear a fitted jacket or T-shirt. But this is not the only sign of progress. Try to feel your movements during training. The longer you practice, the stronger you become, and the easier and more confident your movements become.

11.Look at yourself through your girlfriend's eyes

Ask your girlfriend what she likes least about you. I mean, from body parts. Arms, legs, abs - it doesn’t matter what exactly you don’t have enough from her point of view. The important thing is that now you have something to work on in the gym.

12.Choose music for your workouts

It has already been scientifically proven that music helps you train. Studies have shown that those who exercise while listening to music exercise longer and more actively than those who prefer to swing in silence, to the clang of iron and the sound of their own breathing. The main thing is not to make a mistake in choosing music. Domestic chanson is unlikely to work here.

13. Self-blackmail

Do you like to be photographed? Great! Take a piece of paper and write your address on it in capital letters. Email. Did you write it? Now undress to the waist, exposing your weak torso, pick up a sign with an e-mail and imprint yourself in this form. To be on the safe side, you can take a bodybuilder’s pose and make a serious face. Ready? Now send your friend a letter with something like this: if in 90 days I don’t send you a new photo with signs of obvious progress, you can hang this shameful photo on your website. Hard? But it's effective!

14. Find yourself a worthy company

If you're bored in the gym or on the sports ground, show up there at the same time and don't forget to say hello when you enter. After a while you will find people who study on the same schedule as you. Firstly, it will be more fun, and secondly, there will be someone to compete with.

15. If you don’t want to exercise, start doing what you love most.

If you're not in the mood to exercise at all, try doing one set of your favorite exercise that you like and finds easier than others. Most likely, if you managed to start a workout, you will finish it. If the mood still doesn’t appear, pack up your belongings and go home.

Thank you for your attention! Good luck with your training.

First, create a training program. It is best to use proven techniques that can be easily found on the Internet. If you have not trained before, then the program must be marked “for beginners.” Special attention It’s worth paying attention to video lessons that show correct execution. It is much easier to train this way, because you will just need to repeat the exercises with the video trainer.

Following a strict program makes it much more difficult to quit. Another important point in this regard – time. You must determine when exactly you will train. It is important that this happens at the same time. It is better to train in the morning, when you still have strength and motivation. The evening is also suitable, but you can refuse classes, citing fatigue after work and other factors.

Remember not to exercise immediately after eating. Wait at least 1-1.5 hours. Take this into account when setting your study time. It is advisable that you also do not have serious matters after training. You will need this time to rest and take a shower. Such discomfort can also cause you to give up training.

The promise and the price of a word

To force yourself to pump up your abs every day, make a promise. You can give it to yourself or to some person who is authoritative for you. The main thing is that you reinforce your desire to strive for daily beautiful abs. You don't want to be a liar who doesn't keep your promises, do you?

An even more effective technique is called “word price.” Its essence is that instead of a promise, you give another person a significant amount of money. A student, for example, can give 5,000 rubles, and a businessman can give all 100,000. You set the condition that if you don’t do abs for at least one day without a good reason (it’s better to list them in advance), then the person can take all the money for himself.

Track your progress

Also, to maintain the proper level of motivation, you need to track the progress of achieving results. Many people give up on a goal if they don't see a return. Create schedules for your workouts, see how much your training time and number of repetitions have increased. Track changes in your figure.

Often the abs are not visible due to the layer subcutaneous fat. Even if you pump it for a long time, the cubes still do not appear. There's nothing wrong with that, you don't need to stop training. Just try to do some extra cardio exercise (running, cycling, nordic walking and so on), which allow you to remove unnecessary fat.

Find out how to force yourself to exercise when your desire to workout is below average. Time-tested tips and tricks.

Admit it honestly, even for the most avid fitness activists, motivation is not always in full swing, sometimes there are moments when the brain understands that it is necessary to train, but the body refuses to do it, it is at this moment that you think about how to force yourself to train?! If this process is not associated with illness or muscle fatigue, and the reason is simple laziness, then the TOP 16 tips below will help you conduct an effective workout at a decent level.

How to force yourself to exercise

1. Compete with someone

The feeling of struggle and competition spurs me on. For example, if you are a girl, choose a gym goer who is a little slimmer than you, but a guy should find a competitor who is stronger and more massive than you. This will allow you to train more intensely and effectively.

2. Reward yourself

If after finishing the workout you feel like you “worked” perfectly, reward yourself. Let it be buying something sports once a month, gloves, sports socks, sneakers, sports nutrition, and so on. This will allow you to feel that the time spent in the gym was not wasted.

3. Try new foods

Don't avoid eating foods that differ from your normal diet. Not candies and other confectionery products, but new types of fruits, seafood, recipes, spices. This will increase the chances of preventing a possible breakdown .

4. Buy sports nutrition

Take energy drinks, fat burners, amino acids or protein, because once you make a purchase, you won’t want to throw money away. This will spur you to train until the end of all sports nutrition, and it will be interesting what results this will all lead to.

5. Pay attention to motivational films

Watch shows and movies that will boost your motivation, life stories real people, even short-term videos on YouTube can light a spark in the eyes that grows into a flame for training.

6. Start with small goals

In order not to suffer the bitterness of disappointment, set small goals for yourself, and, having achieved them, gradually approach the next ones. For example, your goal is to remove 7 kg, it is clear that this cannot be done in a week, so goal No. 1 for the month is 3 kg, for the second another 3, and so on, and then after seeing the results of the work, you will want to improve the relief.

7. Listen to appropriate music

Give preference to music that literally gives you goosebumps, everyone has their own tastes and preferences, choose your favorite style and train with pleasure.

8. A week of rest wouldn't hurt

If your psyche cannot withstand training, every 3 months take 7 days of rest, during which swim, do , ride a bike, this will remove training stress and after rest will give impetus to new achievements.

9. Exercise for your health

Remember that health is an important thing in life, without it everything else will be gray and faded. Eat right, sleep 7-8 hours, this will give you a wonderful appearance and excellent health. It’s not for nothing that they say that the difference between those who are friends with sports and those who are not healthy image life, at 20 years old is not great, but at 40 it is noticeable and tangible.

10. Training to spite everyone

Have you been told that you won’t succeed and will quit after 2 months of training?! Grit your teeth and prove the opposite, that your willpower, desire and zeal are much stronger than others think.

11. Work out with a partner

Find a like-minded person who is moving in the same direction with you and achieving similar goals. Encouraging each other and the effect of competition will help you move forward all the time.

Communicate with people, take into account advice and recommendations; truly useful information will not be superfluous.

13. Surprise people

It doesn’t matter who will be next to you, husband or wife, girlfriend or boyfriend, acquaintances or colleagues, try to become better and surpass yourself every time. Move only forward and not take a step back.

14. Compare photos periodically

Take photos every 1-2 months to see the difference and adjust your workouts and diet as you go.

15. Don’t refuse to help others

If you are asked for help or advice in terms of training or nutrition, do not “freeze off”, but give effective advice. Thus, you increase your own self-esteem and rise in the eyes of people as an expert in the field of proper nutrition and creating a slim figure.

16. Change the program periodically

Any, even the most effective training Over time, it stops working, the muscles adapt to the load and stops responding to it. Therefore, every 2 months, replace the exercises performed with similar ones, change the number of approaches, repetitions and between exercises.

The question of proper motivation probably torments millions of aspiring athletes and people who just want to be healthy and have a beautiful body. Laziness is our main opponent on the path to any achievement and not everyone can overcome it without help. We often come up with various excuses for ourselves, which in our opinion are 100% reasons not to run in the morning or go to the gym. As practice shows, most of them are simply excuses for their own laziness and nothing more.

Over the course of many millions of years of evolution, our body has taught itself to save strength and energy as much as possible, and not waste it, as it seems to it, in unnecessary situations. Our brain cannot explain that playing sports is very necessary and useful; it will still look for reasons not to exhaust the body again. But willpower and the right motivation always help us overcome laziness.

Reasons are excuses

There is a certain hit parade of the most popular excuses, which are considered by many to be the true reasons not to go to training and generally play sports in general. Let's list them: Liva))

5 main ways to overcome laziness

Many methods have been invented to combat laziness, and it is not a fact that each of them will be useful to you. In this matter it is better to use an individual approach. How to force yourself to train and not be lazy. We will list 5, in our opinion, the most effective ways that can motivate you to exercise.

Choosing a target. First of all, you need to understand what you want to achieve. If you decide to get serious about fitness, then the goal is already defined - a beautiful body and health. You probably already have an image of yourself in the future and what results you need to achieve. In difficult moments when you don’t feel like going to train at all, constantly remember what you want to become. The desired image will help you cope with laziness and get the right mood for sports.

Plan. Make a plan for your development. Set tasks that you must complete within a certain time period. Be sure to consult with a professional trainer so that he can properly adjust your program. By fulfilling the points of the plan, it is much easier to motivate yourself to achieve short-term goals.

Buy a gym membership. A one-time visit to the fitness center subconsciously gives you a chance for an excuse. If I don't go to the next class, I won't lose anything. Having a subscription obliges you to go to the gym for economic reasons. You bought it with your own money and you don’t really want to lose it just like that, so you need to leave all classes.

Find a friend with whom you will go to training. If you have found a like-minded person among your friends who will walk and train with you, then this is great news! Your partner will always support and help. You can always motivate each other to go to class if someone suddenly decides to be lazy and skip the workout.

Record your own achievements. Keep a diary of your own small victories. You can attach your photos there to compare what you were like and what you have become. When reading such posts and analyzing your own successes, you get an incentive to continue going further.

Sign up for a workout at MY FITNESS

The specialists of the MY FITNESS center will help you overcome all the difficulties and obstacles on the path to health and a beautiful figure. Our center hosts group and individual sessions, both for women and men. The gyms are equipped with modern exercise equipment that will allow you to carry out your training as comfortably and effectively as possible. We have constant discounts and bonuses for regular customers.

Do you constantly repeat, “I’ll go to the gym on Monday”? Many girls sit in front of the TV in the evenings, gorging themselves on buns, and say the same thing. The only difference is that some find strength for regular training, while others find excuses. Don't be like them. Set a goal to pump up your abs in six months and move forward. To ensure effective results, read the practical recommendations.

Step #1. Find a passion

It is not necessary to lift a barbell or dumbbells, exhaust your body with running and exercises that you absolutely do not like. Sport involves not only power training, there are a lot of aerobic programs and dance styles.

Go to trial lesson in yoga, attend a lesson in stretching, callanectics, Pilates, and water gymnastics. For dances, give preference to salsa, hip-hop, half-dance, strip dance, reggaeton, twerk, and Latin American styles. Choose the option you like and act! Buy a one-time training session, then purchase a subscription afterwards.

The listed sports involve intense exercise, you will pump up your body, improve your plasticity and put your vegetative-vascular system in order. Agree, dancing in a group is much more pleasant than lifting heavy weights in gym.

Step #2. Invite a friend as a companion

Find a “fighting” comrade who does not give in to difficulties. If you are asking the question “How to force yourself to play sports?”, it means that you do not have enough willpower to conquer the peaks. For this purpose, you need a girlfriend (friend), she will give you a kick in the ass, forcing you to strive for more.

Many Sport halls designed for activities of men and women. But there are also those who allow only girls to train. Choose the latter option, so you won't feel awkward in front of guys looking in your direction.

In order not to be ashamed of possible failures, study videos on the Internet about how to exercise on exercise machines, and understand the technique of correct squatting and lunging. Take a five-liter water bottle and practice for a few days. When you feel more confident, go to the gym.

Step #3. Take off your rose-colored glasses

For the second year now, are you going to start running in the morning and are you planning to go dancing? When you approach the mirror after eating another bun, do you feel depressed? Think about how much you need it.

There are no people who don't need physical activity. Even world athletes strive for excellence. Is your body perfect? No wrinkles or cellulite? “Ears” haven’t appeared on your hips? Do your abs sparkle in the sun? If not, run to the gym. Develop, improve.

There is no need to make excuses beyond your ears, falsely believing that everything is fine with your figure. It’s not in vain that you asked yourself the question about laziness, get the answer and start training.

Step #4. Make up for missed classes

Keep a notebook and carve out 1 hour for training 4 times a week. Don't rely blindly on being able to walk in free time. Believe me, in this case you will find something to do with it. For example, sit in in social networks, browse online clothing or cosmetics stores, watch your favorite TV series with chips.

Make it a habit to make up missed classes. This step will force you not to cheat; on a subconscious level you will know that today you need to perform not 1 complex, but 2-3. It is important to understand that the first “absenteeism” delays subsequent ones. You risk giving up the sport without ever starting to practice it.

Step #4. Look for motivation

“Instagram” and “VKontakte” are teeming with phytonies, they talk about their own achievements. Find someone who will motivate you to go to the gym not only at the strictly allotted time, but also outside of it.

If you want to pump up beautiful buttocks, pay attention to the girls participating in the Miss Bikini competitions. They lay out entire training programs, tell how to work with barbells and dumbbells, and share proper nutrition with cooking technology.

Read posts on the Internet, watch motivational videos. You can start with jumping rope and squats, gradually moving on to more. Pay attention to the “before” and “after” photos of sports activities.

Step #5. Spend money on sports

It’s difficult to force yourself to run in the morning. You have nothing to lose except beautiful figure, sleep sweetly and do not regret that you are once again throwing words into the wind. But if you buy an expensive home exercise machine, dumbbells, branded sneakers and sportswear, excuses will disappear. You will spend money that you will have to work off. IN otherwise the exercise machine will turn into a clothes hanger, and the dumbbells will gather dust under the bed.

Don't want to spend money on this? Buy a gym membership for six months. Such offers are valid only in good clubs equipped with everything necessary for full training. If you want to skip classes again, you will remember the money you spent. As a last resort, hire professional trainer, they don't charge cheap.

Step #6. Respect your own body

Men pay attention to appearance. No one falls in love with a soul at first sight. Yes, the companion will look at her later, but first he will look at her elastic ass, toned arms and slim stomach. This applies more to free ladies.

As for married people, your situation is much worse. When a girl ties the knot, she turns into a housewife. The routine drags on, my husband comes home from work late and starts eating. You probably don't mind keeping company.

Also, married ladies are deprived of any flirting, as a result of which they do not need to impress anyone other than their spouse. He, in turn, is so used to his wife that he accepts her with folds on her stomach and cellulite. It is important to understand that marriage will become richer if the husband wants his wife constantly. He will begin to admire your body, and you will become much more confident and will not want to stop.

Step #7. Make a motivational bet

Tell your friends that you are going to play sports. Let them take you to the weak. Express your desire to lose 5 kg. in a month and start training hard. In order not to turn out to be idle, you will attend classes without skipping and will get involved in the process within 2 weeks.

Set a goal and go towards it. There is no need to demand the impossible; it will be difficult for an unprepared person to run 10 km the first time. or lift 60 kg. V gym. Came to sport Club, warmed up and started practicing. You need to pay attention not to the number of repetitions, but to their quality.

Don’t try to lift this barbell by straining your back, do less, but make sure you use the right muscles. When the first bet ends and you receive the long-awaited winnings, make a second and third.

Step #8. Listen to music

To really have a good morning, turn on your favorite tracks after waking up. Listen to them when you cook, take a bath, or go to the store. You will want to move to the beat, which in itself is a good start.

Your brain will switch off from unnecessary thoughts, and you will fully concentrate on your studies. You can train at home while listening to music or go to the gym. If you prefer dance styles, practice your moves to the songs that the coach puts on.

Step #9. No need to compare yourself to others

Before you envy a girl with a toned body, think how much she worked to achieve it. The lady clearly didn’t sit on the sofa all day and devour homemade pies. The first thought that arises when you see beautiful body“This will never happen to me...” Nonsense! If you start working on yourself, and not looking into other people's mouths, you will definitely achieve results.

Stop lamenting, making excuses, and constantly stepping on the scale as if something has changed overnight. It’s better to throw them away completely, because when building up muscle mass, the weight does not change. You're burning fat and causing muscle to grow, which is much heavier than fat and water in the body. If you really want to know your exact weight, carry out the procedure once every 2 weeks, but only after you start exercising.

Step #10. Enable multitasking mode

Advice for those who want to study at home. Don't train in silence, turn on your favorite TV series or an interesting movie, and then start pumping up your abs. You won't focus on the weight of lifting your body or the sweat that appears.

To make it easier, you can connect a friend who is in another city to the sport. Call her on Skype or by phone (turn on speakerphone) and start doing the exercises together. You can turn on the music and “chug” in a pleasant atmosphere.

Choose a sport that will bring you pleasure. Find motivation on social networks, learn the secret of success sports people and repeat the feat. Place a bet with your friends and win. Find a companion, shell out a pretty penny for the sport and start respecting your own body. Turn on your favorite music, don’t envy your fit girls, fine yourself for missed workouts.