Without a doubt, one of the biggest reasons people fail to make significant progress in the gym is down to the fact that their goal isn’t significant enough to them, and therefore they do not push themselves.
It is important to regularly remind yourself WHY you are training and what you want to achieve, this is relevant not only to fitness but also any time you’re setting a new goal, breaking a bad habit, or making a change in your life. Your WHY is one of the most important things that will keep you going when the excuses or hesitations rise in your mind.
Think about one goal that is really important to you right now. Write down why you want to reach that goal, and what you will do once you reach it.
Visualization is an essential component to many success stories. Studies have shown that visualization will help your mind create a neural pattern for whatever it is that you are visualizing. This in turn means that you can be training your brain for something physical even though you’re not actually doing anything physical! An example of this is visualizing a new Deadlift PB. Having a positive state of mind is essential for success.
Having a vague goal of “I want to lose weight’ or “ I want to be thin” usually doesn’t cut it. You need to set specific goals, for example “I want to lose 15lbs” or I want to Deadlift 500lbs” etc. Once you have specific goals set, you can then take a strategic approach to achieving them, just make sure you set yourself realistic goals. A good approach is to set a series of “mini goals” this way you can hit your goals regularly and then move on to the next which will do wonders for your self esteem and motivation.
Just remember an unrealistic goal will kill motivation but conversely a goal that is too easily achieved can also lead to boredom, so just try and find a balance;
If you’re still struggling after goal setting then another option to try is something from journalist Charles Duhigg, author of The Power of Habit: Why We Do What We Do in Life and Business, advises making the benefits of working out more fun, for example by treating yourself to something you enjoy. It is important to reward yourself for your hard work, whether it be your favourite cheat meal, or enjoying a nice drink with friends on the weekend etc.
If you give yourself something to look forward to, say at the end of the week or after a tough workout you will be far more likely to stay on track with your training as you know you have something to look forward to after you finish. After a while of sticking to this properly, you will have trained yourself and your habits to enjoy the training itself as the reward!
There are a many reasons why having a training partner can help with your fitness habits and in turn help you achieve your fitness goals faster and more efficiently. Below we’ve listed some of the benefits:
Speed lifts (e.g., box squats, speed deads & speed bench) are essential to increasing strength, acceleration and power.
One of the main reasons we go to the gym is to build muscle mass. The first year we start training we make insane progress, then all of a sudden we hit a brick wall and all progress begins to plateau.