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Last Updated on December 8, 2020

How to Get Motivated to Work Out Regularly

How to Get Motivated to Work Out Regularly
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Locked inside the flat; gyms are closed, and the sight of your bed, couch, and armchair become very appealing.

Surely, this is a very unusual time for most, and even the most exercise-motivated people can see their resolve to get those 45′ of daily exercise whither.

I should know something about that, being a trainer myself and specializing in helping people to develop healthy habits. But what happens when your usual routine gets thrown out of the window because of the current COVID19 situation?

How do you get motivated to work out regularly?

To answer this question, we need to dig deep into what we mean with “motivation.”D

Motivation: What Drives Our Actions

During my career, I have been carefully observing many people transforming their bodies and subsequently improving their personal life.

Whether it was getting a promotion, starting their own business, getting married, or gaining more confidence, fitness truly helped them to change their lives. Many of them had incredible results under my guidance, but few others weren’t improving as fast or were going through a rollercoaster of ups and downs.

That got me incredibly frustrated and led me to ponder the reasons behind it. I gave them the best workouts and great diet plans, monitored their progress, and kept them accountable via texts and emails, but it was simply not enough.

I was missing something; I didn’t find the real reason behind them hiring me as a coach.

Let Me Tell You a Story

Rian had a tough job in a very influential consulting firm. He was hardworking, dedicated, and ambitious. But career achievements were not enough for him, and he wanted to feel confident and look great both in his formal outfit and naked.

When we started working together, he was overweight and ashamed of his body.

I gave him my best advice on nutrition and designed a training program for him. Rian quickly lost a bit of weight. He felt better and more energetic. I was very happy about his progress, and I tried to push him harder. But all of a sudden, he stopped improving.

He started missing sessions, snacking at work, and drinking more than usual. I took pictures, measurements, told him to block time for training as if it was a work meeting, and even showed him studies on how to control cravings and drinking habits.

But all the strategies I used didn’t work anymore. He quickly lost the motivation to train and keep improving his health.

Only then, I decided to sit with Rian and chat about what was going on. He divorced recently, and since then he didn’t want to date any woman. He focused all his life on work.

Deep down, when he was telling me his story, I knew that I had finally found what he was looking for: the confidence to meet new women and get on with his life.

That was his real motivation behind hiring me as a trainer.

I couldn’t find him a new wife, but I could remind him of what he was fighting for. I asked him to buy a new, tighter suit, swimwear, and book a vacation with his friends (they were already fit) somewhere warm.

Having something to look forward to bring back some excitement in his life. After that, all I had to do was to remind him that the better he looked, the more confident he would feel, and the higher his chances of meeting new women.

Rian started to train regularly and eat healthily once again. Every time we had a session, I made him feel successful and strong with positive affirmations. He quickly noticed that his performance at work was also improving. He could get done more in less time so that he could actually go to bed before 11 pm.

In almost no time, he was back on a healthy diet, consistent training regime, and felt less frustrated. I allowed him to have more drinks since he started being social again, but I made sure he burned them off in the gym. He started talking to women again and had a few dates lined up each week.

When the day of the holiday came, he was one and ½ stone lighter and radiant with confidence. And who knows what happened there?

Today, Rian is more focused at work. He feels more attractive, confident, and finally found health and fitness as a way to improve every aspect of his life.

Since Rian, I made the mindset process I used with him a part of my training system, and so should you if you want to stay motivated all the time.

Finding Your Values

If you want to achieve incredible results in whatever your next goal is about, it is crucial that you first find what is the deepest reason behind the goals you’ve set. This series of exercises will help you exactly to do that.

Answer these five questions and give three answers for each one of them.

1. How Do You Spend Your Time?

You always make time for what is truly important to you. When you say “I don’t have time”, you are simply saying that in your list of priorities, that particular task falls behind more important ones.

Often, what we think we want to do is not really what is most important to us. If it was, we would have figured out a way to do it.

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I spend my time mostly studying with my wife or working on my business. Those are the most important things to me.

So how do you spend your time most? Sleeping doesn’t count!

1a)………………….

1b)………………….

1c)………………….

2. How Do You Spend Your Money?

Leave aside food, rent, and bills (unless you love eating out as a social activity, or you purposely spend more to have an incredibly luxurious house). We use the money we have left after paying the bills for what is truly important to us.

I spend most of my money on my courses, activities with my wife, and investing in my business.

So how do you spend your money most?

2a)………………….

2b)………………….

3c)………………….

3. Where Are You Most Reliable and Disciplined?

We never have to be reminded from the outside to do the things that we value most.

I never have to be reminded of studying, working on my business, or spending time with my wife.

Where are you most reliable and disciplined?

3a)………………….

3b)………………….

3c)………………….

4. What Do You Think About, Visualize, and Realize Most?

I’m not talking about negative thoughts or fluffy dreams. Where are your thoughts, goals, and ambitions directed?

I spend the most time thinking of my studies, the evolution of my business, and about having a family.

What do you think about most of the time?

4a)………………….

4b)………………….

4c)………………….

5. What Do You Talk About in Social Settings?

We always like to tell people about what is truly important to us. If you had a child, you would most likely talk about them with most folks you meet.

I spend most of my time talking about what I’m reading in my studies, my latest business strategies, and relationships.

What do you talk about the most?

5a)………………….

5b)………………….

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5c)………………….

Your Top Answers

Write an X when it reports. Don’t worry if you have many different answers.Example:

Work xxxxx

Partner xxxx

Friends xxx

Politics xx

Sports x

In this example, “fitness” doesn’t show in your top five. Therefore, it’s no news that you are not fit right now.

Pay attention that fitness also didn’t show in my top 3 values.

My values:

Businesses xxxxx

Studies xxxxx

My wife xxxx

My health and body xxx

Traveling xx

My parents x

Now it’s your turn, what are your answers?

………………….

………………….

………………….

………………….

………………….

………………….

My top 3 values right now are (the three that repeat the most):

………………….

………………….

………………….

If you gave three answers to each question, you should have 15 answers now.

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Many of them probably repeat, and that’s a good thing. The top three that repeat the most are the things that you care about in life right now.

Do not worry if you didn’t mention things like religion, family, charity, or even your partner. That doesn’t mean you don’t care about those things. It simply means that, at this point in life, your focus is directed mainly towards your top three answers – the things that motivate you to continuously change in life.

For example, just imagine you meet a new person and you totally fall for them. I bet that you will start investing time, thoughts, money in dating them, and also talking about them non-stop.

Another less cheerful example would be if a dear family member gets diagnosed with a very bad disease. In this case, I bet that your thoughts, time, and resource will be directed towards helping that person.

Life Constantly Changes

Life constantly changes and so do our priorities.

What we often don’t realize is that, in the process, we lose track of other things that are also important, like our health. Doing this clarification exercises can help you to understand yourself better.

Note that in the example of my top three values, ‘health and look aren’t present. Yet, I stay at 8% body fat with a good amount of rock-hard muscles and a clean bill of health year-round.

How do I do that?

First of all, health shows in my top 5, so I do spend money, time, thoughts, and effort on it because I see the value of it. I used to be obese, and the pain it causes me to think of being obese once again is a great motivation.

I also nearly died because of alcohol and drug abuse, and the fear of hurting my body again keeps my priorities in check.

In your case, I do not wish you to experience any of the latter. What I want you to do is something different.

You’ve Found Your Values, Now What?

Now that you’re extra clear about what drives you in life, it’s time to connect the dots. It’s time to dig into how fitness can improve those driving forces.

Going back to the previous example, let’s assume that your top three values are:

a) Your career

b) Your relationship

c) Your social life

Now you need to figure out how looking great and being full of energy can help you to be better at a, b, and c.

Example:

a1) Looking great in my new suit will help me to feel more successful and be more confident in the boardroom.

a2) Having more energy will help me stay focused during meetings and more present with my team.

a3) Being in great shape will make me feel like a role model for my team.

a4) Running a marathon will earn me the respect of my boss.

a5)………………….

a6)………………….

b1) Looking great naked will drive my partner crazy in bed.

b2) Having more power and stamina will make me a better lover.

b3) Having more energy will help me to spend better quality time with my partner.

b4)………………….

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b5)………………….

c1) Looking great when I go out will make me feel like a boss among my friends.

c2) Being fit will allow me to do social activities like playing sports, hiking, surfing, playing tennis, and so on, that I wasn’t able to enjoy because I felt heavy, goofy, or not good enough.

c3) Being healthy will allow me to feel…

c4)………………….

Your answers:

a1)

a2)

a3)

a4)

b1)

b2)

b3)

b4)

c1)

c2)

c3)

c4)

Exercise: Connecting Your Values With Fitness

Do you get an idea of how this works now? Don’t you feel a bit more motivated to change your body now?

What I want you to do is to spend 30 minutes writing AS MANY REASONS AS YOU CAN on a piece of paper. Try to at least give 20 reasons for each one of your top 3 values no matter how silly they might sound.

Repetition is what wires your brain (exactly as when you’re learning a language), so don’t be afraid of being repetitive in your answer. Just use a slightly different angle for each one.

Store that piece of paper somewhere safe. Whenever you feel like slacking on your training or going for a Mcdonald’s, pick up that piece of paper and start reading what you wrote. It can also be an Evernote file, but writing on paper is more powerful.

When you’re feeling demotivated, pick up that piece of paper and start reading it. You will find back your motivation in a split second!

Also, whenever you feel particularly in shape and ready to rock your next workout, pick up that paper once again and try to add more reasons to your list. The more you think about it and write about it, the more likely you are to take action towards that outcome.

Now that you’re clear on what drives you, and you’re all pumped up, it’s time to set goals and see them coming true.

How to do that? You can follow this article and learn how to set SMART goals.

Conclusion

Having a strong mind and a strong body will help you during tough times like nothing else. Keep working on both and your resolve will become unstoppable.

If you’d like to get support and motivation to work out your body and mind, join me in Busy Yet Fit Community!

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More Tips for Workout Motivation

Featured photo credit: Meghan Holmes via unsplash.com

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Davide Alfonsi

Online Weight Loss And Exercise Specialist

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Published on July 30, 2021

7 Best Resistance Bands to Work Out at Home

7 Best Resistance Bands to Work Out at Home
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Looking for the ideal way to build up strength at home can be challenging, especially if you don’t have that much space to get workout equipment or build your own home gym. Besides using your own body weight, you can make use of a resistance band, a simple tool to help with your workout at home. These bands provide enough challenges where you can build your strength from various exercises. One of their main benefits is that they allow you to strengthen your natural body movement patterns.[1] They are also very small and won’t take up much space in your home.

Resistance bands are designed to simulate weight lifting. While these bands are very light, the various movements you’ll be doing will be met with resistance depending on the band that you got. For this list, I’ve picked out some of the best ones that you can use to build up your strength at home.

How We Picked the Best Resistance Bands

Before diving into the list, here are the criteria that we used to determine the best resistance bands available on the market:

  • Type – Each type of band here is based on the popular options of bands. Things like loop bands, tube bands, circle bands, and figure-eight bands are popular options. Each type has its own perks depending on the exercise that you are doing or want to do.
  • Weight range – Since you’re not using free weights, you’ll want the weight range to go from simple to challenging over time. Each of these packs will allow you to easily do this.
  • Material – Because these products are bands, you’ll find most of them to be made of rubber or latex. These bands provide either one or the other material. For more elasticity in the bands, latex is the better option.

1. Best Overall: Fit Simplify Resistance Bands

    For those looking for classic resistance band sets, this set has got you covered. It comes with five rubber resistance loops that are thick, durable, and won’t harm your skin. Each loop offers a resistance level between two and 30 pounds, making them ideal to scale up intensity levels during workouts.

    These are the best overall because you can work from really low levels before building up in intensity. You also don’t have to worry about mixing up your loops either as they’re all color-coded and have their intensity levels marked.

    Pick up Fit Simplify’s Resistance Bands here.

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    2. Best Budget Resistance Bands: Insonder Bands Set

      While resistance bands are generally cheap when compared to other workout equipment, some products can offer more value for the price you pay. Out of the many we looked at, the best budget-friendly ones are the bands from Insonder.

      They offer a resistance level of 15 and going up to 40 pounds. They’re also made of latex so, unlike other brands, they’re stretchier and will last longer and provide additional comfort when you use them.

      While the starting weight is ideal for those who are familiar with bands already, these are also great if you’ve got some experience with bands or you’re looking to challenge yourself.

      Purchase Insonder’s Resistance Bands here.

      3. Best Set: Kootek 18-Pack Resistance Bands Set

        Most resistance band sets are very straightforward with what you get—five (or possibly more) of a certain style of resistance bands with varying degrees of intensity. However, some resistance band sets offer incredible value that extends beyond that.

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        Consider the one from Kootek, which offers 18 bands. What’s amazing about this set is that they provide different combinations of bands. Through this set you’ll get:

        • Five latex resistance loops (that offer between five and 40 pounds of resistance)
        • Five resistance tubes (offering ten and 50 pounds of resistance)
        • Two handles
        • Two ankle straps
        • A door anchor

        It’s incredible value for the price if you don’t mind having all this equipment at home.

        Purchase Kootek’s 18-Pack Resistance Bands here.

        4. Best for Glutes: Peach Bands Resistance Bands Set

          Another classic resistance band brand is Peach Bands. This brand has always focused on lower-body workouts, and their bands haven’t changed since then. That said, these bands are made of latex, which promises to be lightweight, durable, and stretchy.

          These bands are also very beginner-friendly, starting with 10-pound options and going up to 35 pounds.

          Buy Peach Bands Resistance Bands here.

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          5. Best for Flexibility: TheraBand Resistance Band Set

            Traditional loop bands are ideal if you’re looking to build up strength as they tend to offer great resistance. That said, all that weight doesn’t necessarily make you use your full range of motion. This is a big problem if your goal is to improve your flexibility. Traditional bands can’t help in that area at all, but resistance straps can.

            TheraBand is one of the best brands we found that offer resistance straps to help with flexibility. Each strap is five feet long and five inches wide, allowing you to perform all kinds of exercises.

            Naturally, the weight range for these is limited to 4.3 and 6.7 pounds, but the focus is on stretching your muscles rather than building strength.

            Purchase TheraBand Resistance Bands here.

            6. Best Non-Slip: RenoJ Bands Set

              RenoJ’s Booty Band Resistance set offers three resistance loops ranging from two to seven pounds. While these bands are fewer in number and offer less weight range, the key selling point for these bands is that they’re not going to be slipping at all when you’re performing exercises.

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              The reason these won’t be slipping is that their material is made of fabric. The fabric allows you to grip easier, provides you further comfort, and is even more durable than latex. This is a big deal as people’s skin can get irritated by latex or have to deal with latex-type bands slipping and sliding while doing exercises. With these, you can have peace of mind that they’ll not be slipping off.

              Buy RenoJ Resistance Bands here.

              7. Most Durable: SPRI Braided Xertube Bands

                The final of the best resistance bands we’re offering is the SPRI Braided Xertube resistance bands. Their main selling point is the fact that these bands are the most durable out of all the options here.

                Tube bands are already quite durable on their own, but these bands are braided to provide further durability. They also offer great levels of resistance ranging between 12.5 and 62.5 pounds so you can easily find bands to suit your needs. The only catch is that each of the bands offered is sold separately.

                Buy SPRI Braided Xertube Resistance Bands here.

                Final Thoughts

                Depending on your exercising needs, you can find all kinds of resistance bands to fit your needs. If you’re new to resistance bands, try out some of the lower weighted bands and work your way upwards until you want to go for higher intensity. For those who are more experienced, dive into some of the higher-level ones and work through some quality bands that were built to last.

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                You can check out this guide for some resistance band exercises:

                Featured photo credit: Geert Pieters via unsplash.com

                Reference

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