I train three times a week and skipping a workout, only if it really gets very ill. Even when I broke the little finger on right handI continued to go to the gym: pulled up with a strap for the barbell and did Burgral on one hand (it was tin!).
I am not a professional athlete, do not get ready for competitions and never make myself go to the hall because "so necessary". I just love so much that I am glad to come to workout. This does not mean that crossfit is so good, which will definitely make you love sports. On the contrary, it will be horrified by many.
Try as you can more species Sports until you find yours. Do not stop - it definitely exists.
Before finding crossfit, I tried dancing, running, karate, yoga, swimming, ride a bike, climbing, power training in the gym. Everywhere there was something attractive, but in the end he was boring. Therefore, if you tried only running or strength training and left not delighted, keep looking.
2. Do good company
Starting with friends are much easier and more fun. All uncomfortable moments will be a reason for laughter, you will feel more confident and free.
Not only that you will occupy each other between approaches, you will have additional motivation. If you have agreed to meet in the gym, it is impossible to take and not go.
We now go with my husband regularly in the evenings. He makes me. :) But we can say that this is supported each other. Together easier and more fun than one.
Maria Sherstneva, Lifehaker manager.
If you do not have friends who would like to play sports, find the coach.
3. Find the coach
If you find "your" coach, it will not only follow the technique and help you seek your goals, but also chat with you in breaks between approaches. Friendly communication and fun is a huge bonus that will make you come to workout.
In addition, you may be ashamed to skip workouts. Even if the coach does not yell on you, like a corporal from American films, you will still feel some obligations.
Without training, somehow you feel so. Well, if you do not come once or twice, then you will remind you or a coach (I do team species sports).
Sergey Varlamov, SMM Manager Lifehaker.
Tip: Find out whether the coach has a higher special education or he only passed two-week courses, what experience coaching activitywhether there are merits in sports. You need to know who trusts your health.
If you firmly decided to do without a coach, before going to the hall, make a training program.
4. Make a training program
Most of the beginners just go there, sometimes enough for the projectiles who fell to the eyes: the approach here, the approach is there. Beginners are not kneaded, run, while they can, and then, breathed, with a pulse under 180, stop and just stand, rubbed their hands in her knees.
Any workout is new world With its features and rules. Before entering it, get the necessary information.
Come with the finished program and basic knowledge of the technique, to the stadium or in - with the submission of O and Camping. By drawing up a training program, be sure to consider your goal. This will help hold out to the first results.
5. Determine your goal
When you already found the sport that inspires you, determine what you want to achieve. If this power Sport, you can put a weight goal, such as perform break per 100 kilograms, if crossfit - exits on rings, 10 meters walking in the hands, if running - run 10 kilometers or a standard for 10 seconds.
Your goal can touch the belts, distances, appearance - anything. Just put specific goals.
- bad: "Lose weight", "pumping out", "to become healthy and strong."
- Okay: "Reset five kilograms", "Run squatting with a bar of 100 kilograms", "perform on Open".
6. Buy clothes specifically for training
Buying sportswear and equipment is not an attempt to make yourself engage, sorry for the spent money. This does not work.
Sportswear needs:
- provide comfort in training and make them more pleasant for you;
- customize you on the right way, even when you do at home.
This torment is to swim without good glasses, to engage in wet from sweat things from cotton and constantly correct the inappropriate bra. Under the end of the training, you will curse the most beautiful, but interfering clothes.
Even if you are doing at home, will help make workouts familiar. Spend several classes in it, and things will begin to associate with physical activity. Now, to tune in to workout, you will sufficiently put your sports outfit.
7. Draw up to the first results.
Everyone knows that workouts are good for health, but it does not motivate it very much. When you're young and well feel, possible health problems do not particularly touch: the endurance and heart health will not lay out in Instagram, they will not even feel like anxious, at least alone.
Another thing - appearance. This is exactly the most people in the simulatory rooms and stadiums. If you, like almost anyone, want to look good, hold out until you notice the first results, and then you will have a strong motivator.
Wellness and mood is better, tone, vigor, thinking clear. Gymification: setting goals and achievement - excitement. With a centimeter to measure Bitsuhu - it warms it. View in the mirror and tell yourself "Wow, healthy" is also nice. Well, without training, it begins to break.
Sergey Soutagin, author of Lifehaker.
8. Find the perfect time for training
The human body is subordinate to biorhythms, and everyone has their own. Someone likes to do in the evenings, after work, others are more suitable. Try both.
If the work does not allow you to train in the mornings or after lunch, try on a day off. Perhaps Saturday training will become your beloved.
9. Create a ritual of fees
Small rituals help strengthen the habit. From the very first session, create your own ritual of fees: Charge the phone, create a playlist with, fold things and a water flask. The next time you do not want to go to workout, just perform your ritual fees, and your mood will change.
10. Start moving
If after the fees you still do not want to go to the class, promise to practice only 10 minutes. Only 10 minutes, and then you will go home with a sense of accomplishment, because short training is better than its absence.
Go with this promise, and you are guaranteed to engage in the usual 40-60 minutes. The main thing is to drag yourself into the hall or pull out on the street, and then you will get into the stream and the body itself wants to train on.
Sport causes addiction, start training!
First you just go to classes for some purpose, and then you just can't do not train.
First, if I don't go to workout for a long time, I have a back hurt. Well, when it hurts, you will go as nice. Secondly, if I don't do it regularly, the aggravation of depression flourishes faster. Therefore, when I safely crawl into the remission, I'm so afraid that depression will return that it is ready to walk anywhere and for wanting to go.
Anastasia Pivovarova, author of Lifehaker.
When you are doing more than a year, the figure motivates, and the muscles are attached to the sport as a drug. Without exercise breaks straight physically.
Maria Verkhovtsheva, chief Editor Lifehaker.
The main thing is to hold out the first two or three months, and then you just can't live without training.
Previously, "scoring" to training, I suffered with contradictory feelings: out of the comfort of the comfort of the comfort of the comfort and, at the same time, after the "absentee" overwhelms the gadya sense of guilt and annoyance.
You can, of course, bevelled from the problem and quietly covered with fat at the monitor or television. But this is not our way, isn't it? Since you are reading this blog, it means the themes of recovery and (or) healthy image Life is important for you.
Motivate yourself and form a goal
First of all, it is important to have a clear motivation for training. Conduct that they give you, for which all this is needed.
For me, for example, a strong motivating factor is the consciousness that without motor activity The function of cleaning the body is difficult, I already wrote about it. Slave "Movement is life" - not just a winged expression. If you figure it out in this matter, you realize that without the daily hour of motor activity, a person litters himself, brings chronic diseases and brings death.
Think about your personal motivation. One gets rid of diseases, for another purpose is a beautiful figure, the third dreams of losing weight, the fourth is preparing for competitions, and so on.
Visualization is very helpful. Print the sheet with the goal and hang it in a prominent place. In case of weight loss, for example, the phrase like "you give by August 1, 2016 the weight of 65 kg!" (Insert your numbers). If you attach such a piece of refrigerator - it will be at the same time to motivate there is smaller 🙂. You can hang around the big mirror your photo, where your figure you like (as an option - a photo of a model or an athlete you have chosen yourself as an ideal). Watch the photo target daily and compare with what you see in the mirror. Actively encourages training!
Yesterday I read on the site "Fitness for smart people" coach Roman Pomazanova (one of my Internet teachers) a shocking example, helping to understand what strong motivation is. Imagine that you are in the middle of the city of Zastigi Diarrhea. Presented? I have no doubt, you will meet all the obstacles and will move without delay, laziness and doubt about your goal (do you understand that in this case your goal)?
It is also strongly necessary to strive to achieve the chosen goal. Realize: You will achieve it or you will not be peace!
We carry the diary of training for self-control
We start the notebook, raise the sheets on the desired number of vertical graph (by the number of types of your workouts) and make horizontal graphs for dates. In the resulting cells daily (or on days allocated for training, if you have another schedule of classes) put the mark on the execution. Stretched - Plusik Plusik: That's what I'm well done!
Make as much graph in the diary, how many of your actions want to control. You can keep a pair of spare graph. When you start doing yourself, there are constantly new ideas and you want to complement the schedule with some new practices.
It is useful to enter the parameters in the diary, to the change of which you are aimed. Suppose it is the mass of the body or the volume of the waist, or something else. Do measurements with certain frequency and record the results. So you will track the dynamics. It motivates it very much.
Training diary is a great self-control tool. You not only read it in it about holding each specific workout, but also you can always evaluate your workload in general. Is there enough mobile life? Do I approach the goal? Is it time to put new goals?
More positive emotions!
Train yourself without darling. Do not tool and do not overgrow yourself. Increase the tempo or load gradually, while maintaining pleasant sensations from each occupation.
Accompany the physical activity of any accessible additional positive. Think that it would be nice for you?
For example, I am (listening to audiobooks). Very good!
Heself photographing on the morning jog. Home classes (power training, stretching) I spend on a pleasant and (or) sound background: I turn on the transmission about travel, the recording of KVN, I download some kind of developing lecture on the computer and so on.
Additional pleasant emotions can give beautiful sportswear. Even if you do at home and no one sees you, do not be lazy at the time of classes to change into beautiful training clothes. It inspires, honestly!
You can make myself small gifts after each workout (if there is enough features). Please please yourself with something delicious and useful (good fit). Only, begging, not buns, sweets or cakes, otherwise you will negate the efforts spent on training! 🙂 
In general, there is a bad edge for creativity. Find a positive. Use it as an additional lever to raise yourself to workout. All for victory!
In a critical case - we carry out a mandatory minimum
There are different situations in life. What to do if you for some reason you can't or do not want to fulfill the workout planned today?
In this case, as a wise mentor taught me, it is necessary to complete a part of the workout (minimum 10%). Please note: it is impossible to simply miss the planned occupation (running or something you had today) so as not to be broken.
Job not 1 hour, and at least 5-10 minutes. Do not make three or four approaches of exercise, but one. Idea, I think you caught.
The body with this approach will receive the usual type of load (and it does not matter that in an easier volume) and will remain in the tone. In addition, there will be no mental torments, because you have overcome yourself and forced to train. And next time you already work in full force.
Added: changing the power system (relevant for more than weight)
I added this item after the release of the article. He is relevant for those who have overweight. I know in my own: to train, having overweight, very hard. You used to get tired, chips, the joints hurt, experience other troubles ...
By changing the power system in best side, a person can restore health and, as a result, get rid of excess weight. I managed to lose 20 kg (it was), combining proper nutrition and physical exertion. I described my vision of the sequence of transition to a healthy nutrition in the article. I am right at the 5th stage - read if interesting. 
When the process of losing weight has already started, to teach himself to systematic physical Loads Much easier. Here it turns out a vicious circle: losing weight, easily train, and training - it's easy to lose weight. Synergistic effect, however!
Well, I answered the question: how to make yourself train yourself? The complex of listed measures works great - checked on yourself! 🙂
To new meetings, friends!
As the wise Jesuits said, "the goal justifies the funds." Your goal is noble, so you can not ceremony with you.
1. Prepare bag in advance
If you pack everything you need to workout since the evening, your chances of getting into the hall will increase significantly. And if you still sacchaw - the bag will be a dumb repar.
2. Hand - do not do
If you think with horror about the upcoming training session - it's better to do something more pleasant today. You do not want to go to the hall - try to train at home. Tired of the set of exercises - select a new one.
3. No mood to engage - start training with what you love most
If you have absolutely no mood to train, try to make one set of your favorite exercise. Most likely, if you managed to start training, you will bring it to the end. If the mood did not appear - collect manatius and shop home. But the next time we will not forgive you.
4. Record on the marathon or distant race
Moreover, it is desirable for such a where you need to get by the plane. And immediately pay the registration fee and air tickets. Now there are no roads back. We want to jump - the toad will crush, and you have to train to a victorious end.
5. First of all - aircraft
Start training with exercises that are given the most difficult for you, and finish those who like most. Except as described in paragraph 3.
6. Do not do alone
If you are bored in the hall - appear there at the same time and do not forget to profite when you enter. Very soon you will find people who are engaged in one with you graphics. First, there will be more fun, and secondly, there will be someone to inspect you.
7. Samoshantazh
Do you like to be photographed? Excellent! Take a sheet of paper and write your phone number on it. Posted? Now the breaking on the belt, exposing his neghogo torso, take a sign with a phone number and captured itself in this form. For reliability, you can take a bodybuilder posture and make a serious face. Ready? And now send a letter of approximately such content: if after 90 days I will not send you a new photo with signs of explicit progress, you can hang this shameful photo on my blog. Hard? But effectively!
8. Check the press every day.
Put your fingers on the stomach and deeply inhales, so that the belly is inflated. Now exhale and pull the belly. And now the pinch yourself. What you now hold between your fingers is pure fat. Fu, what an abomination! Do so every time you want to skip the workout, and you will find that you will relax you will be much less likely to relax.
9. Make a selection of music specifically for training
Studies have shown that those who train to music are engaged longer and more active than those who prefer to swing in silence, under the clad of iron and their own social puff. The main thing is not mistaken in choosing music. Domestic chanson It is unlikely to fit ...
10. Look at yourself her eyes
Ask your girlfriend that she likes the least in you. In the sense of parts of the body. Hands, legs, press no matter what exactly you are not enough from her point of view. It is important that you now have something to work in the gym.
11. Stay as amended for the better
Of course, it is nice to play with the muscles in front of the mirror and dress a fitted jacket ... But this is not the only sign of progress. Try to feel your movements during training. The longer you do - the stronger you become, and the easier and more confident your movements become.
12. Forwards with fats!
Keep in a prominent place in the fridge slice of Sala. Every time you go there for an additional portion of something delicious, it will remind you of the consequences of frivolous increment.
13. Be consistent
Try to set yourself the goals you have to achieve for a certain period of training. Reached - put a new goal, more distant.
14. From gossip, too, the benefits
Need an additional stimulus for training? Take advantage of public opinion. Tell me familiar about your training and about plans for, say, increase the biceps. And all, you are now the hostage of public opinion and your reputation directly depends on success in the gym.
15. Throw yourself a challenge. At least small
If you, say, ride a bike, you have a great chance to improve your shape. Take up, how much time you usually spend on distance, and try to improve the result daily. Just do not forget to use a deodorant!
16. Do not waste time
Not each of us can go to the hall when he wants him. Time deficit is a common problem. Therefore, learn how to save time and try to use it as efficiently as possible, and even 15 minutes in the gym will bring good results to you.
17. If you buy sports nutrition - then immediately for a year
If you are sure that additives will help you achieve the best results - buy yourself an annual reserve. Consider that this is an investment in your future progress. Now you have to swing at least until the protein end.
18. Communicate on fitness forums on the Internet
You can compare your achievements with the results of other guys and pass through the inspiration for new achievements. Just do not take everything too close to the heart: Internet Trep is now in fashion.
19. Conduct an agreement with your wife and children
Everything is simple: you get at our full disposal one hour every day, provided you spend this time to workout. So you will kill two Zaitsev: Allow yourself from homework and you will be in great shape.
20. Every two months do a fat test
Nothing adds motivation as tangible results. And by the way, the selection so that the test you always did the same coach.
21. Record your results
If your efforts are not reflected in your appearance, your desire to train can dry hard. To this not happen, measure yourself every week, write down the results and rejoice in the slightest changes.
22. Sagittance Paris
Call someone to a small fitness contest. For the motivation of calling someone, to whom you are not experiencing special sympathy.
23. Frames decide all
If you really intend to seriously train, treat training as a job, and to your coach and partner - as an employee you hired to work. Do not cope with the duties - dismiss, that is, change the new, more demanding for you.
24. Fasciating sports, do not forget about health
Check your blood cholesterol. Checked? And now put yourself a goal to reduce the "bad" LNP cholesterol by 20 points and increase the "good" LVP cholesterol on 5. The risk of heart disease will sharply decrease, and well-being will improve dramatically.
25. Plan a training in advance
The hanging on the wall of your room is a calendar if it is not hanging there, and to note on it the schedule of training a month ahead. Explore each exercise with a sense of accomplishment and deep satisfaction. They remained unsecured - you are fined, transfer them to the next month.
26. Your goals in the hall must be binding to your life
For example, if you weigh 80 kg, determine what is attractive for you: squeeze lying 80 kg (Olympic neck with two 15-kilogram pancakes on each side) or the weight of your own body. In fact, this is the same, but one of the options will motivate you stronger.
You have tried many times to make yourself play sports. Every time you peered into our thin or excessive full body, and i caught myself thinking that you need to do something. Different ways were tuned to start training, then from Monday, then Friday; acquired various accessories, simulators, sportswear It is for running, a gym, swimming. Bought subscription B. gym, pool, gymnastics or yoga section. They were gained by supporting friends, a few weeks later, who had no desire to continue to support you. And a while, when you stayed alone with themselves, you came out of the fight.
Yes, it is familiar to me, this always happens. I passed through it repeatedly, I saw a lot and many times as my friends threw out sports, even like those whose best in life it turned out, and who liked to do only sports. I know what I say and perfectly understand you. At such moments there are questions. Why some people do not throw workouts, and others stop barely started? What is the secret of these people? Many prone believe in the fact that those of such people are the Will's iron power, they are targeted and disciplined, but I want to assure you that it is not. Discipline and the power of the will work only in the short term.
In the long run, you need to produce a habit and exercise habits. That is the secret. The method that I would like to suggest you will help train your habit of playing at home, go to the gym or perform morning / evening jogging system and periodically.
1. Put the target. To do this, answer a simple question. What do you want to achieve?
- Reduce weight?
- Increase muscle mass?
- To become stronger?
- Become rustier?
- Become faster?
The same exercises can be used in different ways: TDL for the development of endurance, strength, speed, weight loss, or increase weight. But before you begin to put the target. What do you want to achieve workouts?
I want to warn you from setting a multiple goal, as the majority of young guys do. Their goal looks like this "I want to be hardy, strong and rapid, gain muscle mass and lose a little bit." I do not exaggerate at all, this is the goal of most people who think to change their body !!! So, so that the result was long-term - do not put more than 1 target. Only when you reach it, you can start setting another goal.
2. Check the clear time of your goal. At the second stage, it is necessary to put the exact date to which your goal should be achieved. You have to make a poster, a sticker on the monitor, a reminder in the phone, on which to portray / write a goal and the date to which it must be achieved. At this stage, I want to warn you from the transcendental purposes in unrealistic time. For example, to lose more than 5-7 kilograms for a month, it is also not realistic how to gain muscle mass (I mean muscles, not fat) more than 5-7 kilograms for the same period - the excess of these indicators is either The strongest blow to your body and organs, or the use of chemical drugs that I do not advise you to use for a number of reasons at all. You do not know what indicators to put for a term, set the number of workouts that you must definitely make to the set date, it will give you even greater motivation. After that, you will already be able to deliver a better goal, with a real term.
Most the best place For your poster or reminders - this place in front of the bed, you wake up you in the morning, you will see your goal and date, and in the evening I go to bed. In this case, this is a kind of affirmation.
3. Write a plan. Having on the hands of the goal, as well as the deadlines for its achievement you must write an action plan.
- What kind of workouts do you need to use?
- How many approaches and repetitions should be done in exercises?
- How many workouts per week you will have?
- Do all the workouts be the same or will you vary power, anaerobic and other?
- Are you going to work with burdens, on simulators or will it be a program without additional scales?
Time will always be customized. You must use every minute of your workouts to achieve the goal. Therefore, choose the program that will lead you to this purpose without losing precious time. Sometimes it is hard to decide on the program immediately, or you may need to help a qualified specialist, feel free to contact them. To seek advice to experienced will help save a lot of time and idle work. It is best to start with advocacy exercises, if before that moment you did not deal with sports at all, because you need to strengthen the ligaments, and teach the muscles to the loads that they will be subsequent.
4. Plan sports in the morning. After a dynamic work day, it is very difficult to force yourself to train yourself, go to the gym or make an evening jog. Plan your workouts for productivity in the morning, even before work in about this mode:
- Wake up in the morning early
- Be sure to breakfast, and how good it is possible
- All you need to work for work in the evening,
- Boldly go to the training.
At the end of the workout, you will be closer to your goal more than ever. And you have a whole working day ahead, but the main thing is that you start it from the first step towards achieving your goal. It should not just motivate, but also to instill hope what you are doing.
5. Hold your plan. I felt at myself many times. In the days of the greatest productivity, you do not notice how the training is flying, the intensity that rolls over all 200%. But there are days when your mind is ready to go, but the body suits the real sabotage. You need to know that at such moments it is necessary to force yourself to follow the plan to the target target. Take yourself for the shkir and literally drag yourself into the gym or on the street. Do not transfer training, do not give in - this is the whole point. The habit of training must be developed harder than to make the training itself. Therefore, make yourself start, yes, intensity and productivity in such a training is not so important. The main thing that revealed it was in the planned day, time and place and this is a victory, small, but the victory of the way to your goal.
Internal sabotage is the hardest thing to deal with, ultimately, victory will be yours if you do, as I described above. The more days you exercise, the faster the habit is developing. Hold onto your plan to achieve the goal.
6. Find a training partner who has a habit. If a friend or partner for some reason threw, I will say with confidence that you will soon throw.
After referring to your partner to train, make yourself go to the training session and look around. You need to find a person who has already has a trained habit to which you just strive. Just consult such a person to train with him. As a rule, people willingly agree, in gyms in training with burdens, the partner can always be impeding to more, in the necessary cases to inspire, somewhere to support. Even during jogging, you can accidentally stupid, turn the ankle, which is very often happening, and when you are not alone, then you have someone to rely on such a critical situation.
Good partner in sports will only increase your motivation and success. to achieve the goal. Just keep looking, do not give up.
7. Confidence. Be sure to yourself. You can achieve a lot, anyone, including you, only believes that you can do it. I will tell you that having a clear goal in my head, and a written workout plan, only an effort on your confidence in you yourself, because the goal and plan is the first step towards your goal.
You need to know that the habit you will develop for 30 days , after this period, it will push you in training. The most common training programs for weight loss or set muscular mass Recommend no more than 3 workouts per week, it total 12 training per month. You just imagine you need to train your habit of 12 days. It's only 1/3 of the month!
Put yourself, mark the date of its achievement, write a plan, plan your classes in the morning, do not back down from your plan, find a partner in training, and be sure that if others can do it, it means that you too can.
You can also pass Eniodiagnostic, if suddenly the strength left you and the energy of moving from the dead point evaporated. Diagnostics will clearly show problems and distortions at the energy-information level.
Pass eniodiagnostic!
The issue of proper motivation is probably tormented by millions of beginners and people who just want to be healthy and have beautiful body. Laziness - our main opponent on the way to any achievements And to overcome it without help, not everyone. We often come up with various excuses who, in our opinion, are 100% reasons for not running in the morning or go to the sport hall. As practice shows most of them just justify their own laziness and nothing more.
Throughout a multi-million evolution, our organism has learned itself to save strength and energy as much as possible, and not to spend it, as it seems to him, in not necessary situations. Our brain does not explain that sports is very needed and useful, it will still look for reason to once again not to reduce the body. But the power of will and proper motivation Always help us overcome laziness.
Causes are excuses
There is a certain hit parade of the most popular excuses, which many are considered true reasons not to go to the training and in general, in principle, play sports. Let's list them: Liva))
5 basic ways to overcome laziness
Methods of combating laziness invented a lot and is not a fact that each of them will be useful to you. In this issue it is better to use an individual approach. How to make yourself train and not lazy. We list 5, in our opinion, the most effective wayswho can motivate you to sports.
- Choosing a goal. First of all, you need to understand what you want to achieve. If you decide to seriously do fitness, then the goal is already definite - it is a beautiful body and health. You probably had an image of ourselves in the future and what results need to achieve. In difficult moments when you don't want to go to train, constantly remember what you want to become. The desired image will help to cope with laziness and get the right attitude to sports.
- Plan. Make a plan of its development. Put the tasks that you must execute for a specific time period. Be sure to consult S. professional trainerSo that he can correctly adjust your program. Performing plan points, it is much easier to stimulate to achieve short-term goals.
- Buy a subscription to the sport hall. One-time visit Fitness center subconsciously gives you a chance for excuses. If I do not go to the next lesson, I will not lose anything. The presence of a subscription obliges you to go to the sport hall, for economic considerations. You bought it for your money and lose them just so do not really want, so you need to move away all classes.
- Find a friend with whom you will go to the training. If you found a like-minded one among my friends who will walk and train with you, then this is great news! The partner will always support and help. You will always be able to motivate each other to go to the class if someone suddenly decided to "pofilon" and skip the workout.
- Record your own achievements. Drive your own little victories. You can put your photos there to compare what you were and what steel. If you read such records and, analyzing your own success, it appears incentive to continue to go further.
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