Advertising
Advertising

6 Tips How To Stay Motivated When Training Alone

6 Tips How To Stay Motivated When Training Alone

The hum and buzz of last month’s powerlifting meet have worn off and you’re in a slump. Used to training by a strict schedule and alongside a teammate, the quiet filling the space between your bicep curls and weighted squats is deafening and disheartening.

Sure it’s nice sometimes to be able to focus on the workout at hand without listening to the grunts and woes of your workout partner’s latest life drama, but truth be told, having someone around to spot you on a chest and help you grit through the heavy weight can be a huge motivator.

Now that you’re training alone, it’s time to hone in on your body and goals without getting sidetracked. When you find yourself wavering back and forth from wanting to kick ass and bolting out of the gym early for Mexican and a margarita, just remember that you are your biggest competitor. When you feel your motivation begin to wane, embrace some of the tips below to help you refuel your drive.

Advertising

1. Make a Plan and Stick to it

When it comes to lifting, if you’re flying by the seat of your pants, you aren’t going to get very far. Every muscle of the body works in unison with another and so should your workouts. Sit down with your calendar and hash out a schedule and workout plan that works for your lifestyle and make sure it’s something you can get excited about.

If you aren’t eager to see what’s next up on your calendar, chances are you aren’t going to hit the weights with much motivation. Read through some of your favourite fitness magazines and draw up a workout plan that keeps things challenging and interesting. By keeping things fresh you’ll be a lot less likely to burn out.

2. Remember Nutrition is Key

Muscles aren’t built in the gym. Yes, you read that right. When you lift, you are literally tearing your muscle fibres and it isn’t until after your gym session that they begin rebuilding themselves. Even more important than adding an extra ten-pound plate to each end of your bench press is your diet. When fueling your body you want to make sure you are putting in good, quality ingredients that will leave your body energised and refreshed, not dragging.

Advertising

As tempting as it may be to reach for the Krispy Kreme donuts your coworker brought in this morning, remember that what you put into your body now will either negatively or positively affect your workout this afternoon. Eat a high protein diet rich in fruits, vegetables and lean meats and leave the refined sugary carbs sitting in the box where they belong.

3. Get a Coach

Nothing says “I’m in this to win this” like hiring your own personal coach. Whether it be a cheering squad in the weight room or a detailed workout and diet plan you’re looking for, a trainer can hold you accountable and get you where you need to be. Find someone who is strong and knowledgeable in exercise science and talk to them about your short and long term goals.

A coach will not only encourage you through your workouts but will look for your weak spots and design workout sessions aimed at strengthening them. A personal trainer will help you stay focused on your goals and keep you motivated to stick to your routine. It’s a lot harder to blow off a workout session when you know there is going to be someone there waiting for you to show up.

Advertising

4. Write It Down

Journaling isn’t just for angsty teenagers and wanna be writers. Keeping track of your day to day and week to week progress can offer a huge amount of motivation. Tracking your progress and setbacks can help you hone in on the exact areas you are excelling and keep you focused on your current goals. Be specific when setting yoar goals, write for example: ‘I want to get a six pack‘ or ‘lose X pounds by the end of the winter’.

Feeling unmotivated about this week’s workouts? Take a look at last Friday’s PR and you’ll feel a rush of pride and accomplishment that will push you through even the most monotonous workout. Look at ways you can tweak last week’s workouts to give you an extra boost of performance this week.

5. Join an Online Community

The inside of the local gym isn’t the only place you’ll find die-hard fitness addicts hanging out these days. Hop on to a fitness or body building forum online and you will see a whole world of people eagerly sharing their goals and accomplishments with like minded people.

Advertising

Whether looking for tips and advice on workout form or a place where you can share your accomplishments with cyber gym buddies who can cheer you on with a virtual “thumbs up”, you’re sure to find a community of people as enthusiastic about lifting as you are. Psychologists have studied the effects of tracking workouts and sharing such achievements online and found that it boosts motivation double fold!

Find a site with fitness enthusiasts you feel comfortable sharing with and get ready to cheer and be cheered on from the safe, un-sweaty distance of your computer screen.

6. Reward Yourself

Regardless of what activity humans are doing, there is no doubt that they are going to try to do it better when there is a reward involved. Don’t let working out become a monotonous daily drudgery with no end in sight. Stay focused on the bigger picture of a healthy stronger you and make sure you reward yourself for the effort that you are putting in.

Whether it be indulging in a decadent drink at the end of a good month or a pair of tickets to a favourite concert after a PR is met, keep the incentives flowing and you’re sure to stay motivated in the gym.

We all go through ups and downs in our fitness journeys, but don’t let the fact that you’re working out alone dissuade you from putting in your very best. You have worked hard to get to the point where you are today. Look in the mirror and remind yourself of the journey you’ve taken to get here and get excited about what the future holds. Embrace fitness in every aspect of your life and you’ll be sure to succeed.

More by this author

A Good Relationship Is About Give and Take. Never Let It Be One-Sided 12 Ways To Stop Your Addiction to ‘The Next Thing’ 12 Ways to Make Moving Cheaper and Easier 5 Important Life Lessons I’ve Learned After Using Dating Apps for a Year 6 Tips How To Stay Motivated When Training Alone

Trending in Exercise

1 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 2 3 Home Exercises To Fix Your Rounded Shoulders In One Month 3 Workout Every Day: Thursday Music Playlist 4 Cut down on drinking! Time for a post-holiday detox 5 How To Get A Six-Pack In One Month

Read Next

Advertising
Advertising

Published on September 21, 2018

How Long Does it Take to Build Muscle and Increase Fat Loss?

How Long Does it Take to Build Muscle and Increase Fat Loss?

“Can I look like you in 3 months?”

The teenager stared at me, waiting eagerly for a response. It’s a normal day as a certified fitness coach and yet again, I had to grab some flying feet and put them down on the ground of reality again.

“If I would be able to reach this body in 3 months, you think it would’ve taken me 5 years?” I responded smilingly.

In the same moment I tapped the teenager on the shoulder and we both went to the training floor together. Fast forward to today, he eventually reached his dream body. But it took him a little bit longer than 3 months.

In this article, I want to give you a broad overview and answer to the commonly asked question: how long does it take to build muscle and increase fat loss?

Your biggest enemy for building muscle and fat loss

I remember when I joined my first gym years back. After two weeks of continuous training, I saw absolutely no difference in the mirror.

I googled “2 weeks body transformation” and was frustrated by seeing all these pictures by savvy marketers.

We human beings have evolved to seek instant gratification. We can’t wait for things to happen tomorrow. We want them today or even better, yesterday.

It doesn’t matter if we talk about business or our fitness results. If we truly want to make a long-lasting change, we have to delay our innate need to crave gratification instantly and focus on the big picture.

In the book called Grit by Angela Duckworth, a predictor for future success in children was the so called ‘Marshmallow Test’.

The Marshmallow Test works this way. Children are basically given two options:

  1. Eat the marshmallow in front of them right now.
  2. Wait 10 minutes without eating the first marshmallow and get a second marshmallow to eat on top.

This is an insane test of willpower and the ability to delay gratification for an even bigger payoff, as a 10-year old school child. If the child already mastered that crucial skill at such a young age, it was a strong predictor for future success.

We all have to learn how to delay gratification better. Most people overestimate what they can do in one month, but totally underestimate what they can do in 10 years.

What you really need to build muscle fast

Your ground zero

It all matters on which point we start off. Because the reality is:

Advertising

Everyone has to start somewhere.

A former Olympic athlete will have an easier time building muscles and losing fat than an avid couch potato. There are mainly two reasons for this:

  • The pre-selected genetic blueprint of the athlete.
  • Work ethic of a professional.

While countless of variables play a role in influencing your success in the gym, it all can be traced back to those crucial points. And the saying still holds merit:

Hard work beats talent, when talent doesn’t work hard. — Tim Notke

A mentor of mine told me years ago that you can succeed in life if you just don’t give up.

You can have average skills, average genetics and average work ethic. As long as you keep improving on your craft, you will succeed.

Not immediately – but definitely and finally.

Setting the right expectations

I’m great at setting unrealistic goals and having the wrong expectations. I wanted to have 100,000 subscribers on my Youtube Channel and at the end of my first year when I started, back in 2015, I ended up with 30.

This is an embarrassing story, but I hope it gets one point across:

Your goals need to be realistic if you can’t deal with the setbacks of not reaching them.

Ending up with 30 subscribers even after pulling frequent all-nighters to get this endeavor rolling was soul-crushing. I contemplated throwing in the towel.

With the right support from my network and discipline, I managed to keep going. The channel has now grown 100-fold in those 3 years.

To find out what is realistic, consider the next timeline.

The muscle growth timeline

Here’s what results you can expect if your main goal is building lean tissue mass. Warning: Genuine muscle growth without performance enhancing drugs takes a long time.

Advertising

Of course these time periods can vary individually depending on your genetic blueprint and work-ethic. You might see results sooner, or maybe even later.

The time frame is set to training 2-3 times per week (continuously!).

Pro tip: Ask a friend or hire a coach to boost your progress tremendously.

This is what happens when you decide to join a gym, out of my experience training hundreds of clients:

Month 1-3

Eat – Sleep – Gym – Repeat.

Your motivation is at your peak at this point. You will tell your friends and family about your new workout regime. You will notice slight differences in your appearance, which are mainly nonexistent.

You will experience immense strength gains on your training because your body finally realizes how to use its muscles properly.

Month 3-6

This is the time period where most people break. You will be going to the gym consistently, yet the results won’t come just now. It’s the big dip in the whole process.

Your goal in this phase is to build a habit around your gym visits. You will most likely discontinue to have the all-in mentality as in the first 3 months. You will seek sustainability. Breaking news: It will still be hard.

But in the end it’s all worth it. Trust me.

Month 6-12

“I’ve seen a new vein in my arm!”

The guy came up to me excited. This is the time where the normal person starts to see considerable results in his training.

An old friend will talk to him and see a difference in his body shape. Suddenly, his old t-shirt gets too thin. The frequent gym-goer feels amazing.

Month 12- 24

Fitness is a trojan horse. While you might think frequent training will only change your body shape, your character will be impacted too.

Advertising

Your friends and family will notice. You’re more confident, assertive and more happy with your self-image. You feel confident and sure in your abilities because you have achieved what you set out to do.

Breaking news:

You will still not be satisfied. And that’s a good thing. But don’t forget to enjoy the fruits of your labour.

They haven’t come easy.

Month 24+

“That’s what works for me!”

If you’ve been going frequently and consistently (twice every week for 2 years), you can pat yourself on the shoulders.

If you’ve done most things correctly and with a certified coach, you will reach the goal shape at this point. But this is also the point where it can get frustrating.

Further results will come painstakingly slow at this stage. You increasingly have to work on your weaknesses and constantly alter your training to see further results. Be it applying different repetitions, intensity, workout duration, speed or machines.

A lot of people will not see results after this stage because the benefits are not worth the work for them. We have to realize that what got us here, will not get us to the next level.

The fat loss timeline

If you’re trying to lose fat, I have 2 pieces of news for you:

  1. It will come faster. Fat loss has a shorter timeline.
  2. It will be exactly as hard as building muscles, if not harder.

Here’s what you can expect if you’re starting to lose weight. Here again: Proper guidance can speed up the process.

Month 1

“I’ve lost 10kg in the first week!”

Your results will come fast. Too fast.

You will feel exhausted. Most of your weight that you lose will be water. This is the big dip in the whole weight loss process.

Advertising

The shocking news: Most people stop their diet in the first month.

Month 2-3

You will reconsider your dieting strategy and opt for more sustainability. You will reintroduce “bad foods” in your diet that you’ve most likely blocked out in the first two weeks or month.

Because balance (and not quitting your diet) is more important to you at this stage than seeing rapid weight loss. Your life quality will increase at this stage.

Month 6-12

At this time frame, you have probably lost more than 10kg. The majority of the people looking to lose weight will be satisfied with their results and shocked by how much of a difference it makes in their appearance.

You will feel more confident, more energized and more self-assured. You would’ve never guessed that you could make it, that you could finally lose your weight – yet you did!

And everyone will notice. “What happened to you?!” – your friends will ask you jealously. Old crushes of you will suddenly initiate contact again just to know what you’re “up to this weekend”.

The fat loss after this stage will come slowly if you haven’t been obese to start with. The goal at this stage is to have created a rock-solid habit out of your gym and eating patterns.

Then you don’t have to worry about the Yo-Yo effect.

Conclusion

“You changed my life!”

The same teenager took me aside at a Monday evening. He had his first date the weekend prior. Apparently it went well.

In the whole time frame we worked together, he built up more than 10 kilograms of muscles. It took him more than 2 years. Yet I’m sure if you’d ask him today, he would tell you that it was all worth it.

Focus on the things that you can control. Losing fat or building muscles might be an overwhelming task to start out with. We have to delay our innate need for instant gratification and focus on the things that we can control.

Changing our genetic blueprint or the responses our muscles have to the training stimulus is not in our hands. But training at least 2 times per week, eating the right foods and setting the right goals and expectations is.

Featured photo credit: Arthur Edelman via unsplash.com

Read Next