So you want to do something you don’t like or you don’t want to do,And you just can’t find the motivation or willpower to do it,I have a few steps that will help motivate you to do the thing you don’t like,For example let’ say you want to start going to the gym.
First you want to set a goal,For example say to yourself: For the next 3 months I am going to go to the gym 3 times every week.Make sure the goal is reachable,Don’t set something as a goal that you can’t do,After you set your goal let’s move on to the next step.
Now that you set your reachable goal you should also have some sort of a reward,Find something you really want,Let’s say you always wanted to go to Paris or you want a new phone,It doesn’t have to be expensive,Just something you really want,And then say:If I go to the gym 3 times every week for the next three months I will buy myself a new phone(Change that out with your goal and your reward).
Now you have a goal and a reason to go chase that goal(the reward)The next step is the most important one,TAKE ACTION,Sitting on your couch and thinking about how great would it be for you to do this isn’t going to do anything,This step is the hardest,But you need to take action!Once you,For example,Go to the gym once it’s easier to get yourself to do it again.
The next step is tracking your progress,This step is optional but it motivates you a little bit more,Tracking your progress is very easy,at the end of every week or month,See if you completed the task or whatever you wanted to do,It will just add a little bit of satisfaction at the end of the week or month when you see all the progress you made,And it will motivate you just a little bit more.
The last step is rewarding yourself,This step comes after you finished your goal,Reward yourself with the reward you promised.This is alo important,Don’t lie to yourself!Give yourself a reward,You deserve it
After you finished all the steps you should feel great,You finished the goal you wanted,You got a reward,It’s a great feeling
There is an another step you can add,But it depends on you,You can add a punishment for yourself,For example if you didn’t finish the goal,You need to do something you really hate,It’s important that you punish yourself only if you failed because you didn’t do the task,You shouldn’t punish yourself because of other things happening,For example don’t punish yourself because you couldn’t go to the gym because the corona virus is here and you are quarantined,But you should punish yourself if you were too lazy to go to the gym
So let’s recap,Set a reachable goal,Set a reward(something you really want),Take action(the hardest but the most important step),Track your progress and finally reward yourself (or punish yourself if you didn’t complete the task)
That’s it,Hope this helped and that you are doing the thing you don’t like,It’s going to be hard but at the end it will be worth it,Good luck!
You are probably someone that goes to a gym and train to build muscle/grow muscle but after a couple of months your thinking that you are not seeing progress or you not getting any bigger than what you started from them a few days back, weeks back or even months back. I understand where you are coming from because I was also like this and I was thinking all the efforts I was putting into the gym and time I was putting into the gym was all worthless and all going to waste. Well, building muscle/muscle growth is not something to be confused about or to be scared of, because muscle growth is very easy once you know what you are doing and following these 3 major rules I am about to explain to you.
So firstly to build muscle you need to understand the rep and set range you want to be doing which is the key to building muscle, you need to be doing reps between 6 – 12 maximum which means that the weight your lifting should be heavy enough to stop you from completing the 13th rep this is because if you do more than this you will be training to maximise muscle endurance and if you do less than this you will be training to maximise muscle strength. For example, if I am doing a bicep curl the weight I’m using would make it impossible for me to curl it as I reach 13 reps, doing this will train your muscle to grow. Secondly, another major rule of growing muscle is your diet, you want to be eating at a calorie in > out meaning you are at a calorie surplus. To create this you need to work out the minimum amount of calories you need for your body to function and add 300-500 calories to it, for example, if my base metabolic intake is 2000 calories I will need to be eating 2500 to create a calorie surplus big enough to maximise muscle growth it will also include eating a lot of protein so that it gets stored inside your muscles other than fat, this is because your body will use the extra calories for fat and muscle. To make the calories go to your body as muscle you need to monitor what you are eating which should be a lot of protein. Thirdly to maximise your muscle growth you will need lots of rest so that your muscles have time to heal, this is because muscle fibres are broken down during weight training so when you are resting the muscle fibre heal back stronger and bigger. At least one day is needed to rest a muscle so when you have finished training on a specific muscle you shouldn’t train it for a day at a minimum so or has time to grow for example if I train biceps on Monday I should avoid training biceps until Wednesday at the least so that it doesn’t work against my muscle growth because of stress.
In conclusion, the 3 major factors in building muscle are using the correct rep range specifically for the growth, correctly completing a calorie surplus and eating protein because it helps grow muscle and lastly to get enough rest in between training so you won’t stress your muscle and have a negative effect on its growth.