That’s a fantastic way to derail your fitness goals. You’re not training yourself to workout so you get a reward – you’re training yourself to expect a treat every time you work out. Science has shown that treating yourself is a broken motivation model. We’ve all been guilty of it I went to the gym so I’m going to treat myself to a nice burger at McDonalds. This is a vicious cycle that will make you question why you’re even bothering with this goal of getting in the best shape of your life. Build up your endurance and you may find you actually enjoy leg day. You’re not going to get in shape after 4 workouts, no matter how intense they are. Those are the legs that skip the hike they were supposed to go on. Once you get out there you may end up running all 5 miles and if not that’s OK too.ĭo you know what’s a real lousy motivator? Legs so sore it hurts to walk down a flight of stairs. If you were supposed to go for a 5 mile run, go for 2 mile run. On those days instead of doing nothing, do something easy. You’re going to have bad days, where you really don’t feel like sticking to the schedule. Things that are difficult take longer to become habit. Find something that works for you.Ĭonsistency is more important than intensity. I play soccer once a week and will play pick up basketball as well. Now I take one class per week, one heavy day where I spend most of it on barbell exercises and one kettlebell complex day. Outside of leg day I really didn’t enjoy going to the gym anymore, so I quit that sh*t. I gave up the traditional four-day split – biceps and chest, legs, shoulders and tris and back and core day. Play soccer, or join a trail running club, it doesn’t matter what your jam is, it certainly doesn’t have to be the gym. It could mean walking three times a week and then hitting the mountains for a hike on Saturday. Working out doesn’t have to mean going to the gym and slugging it out on a treadmill for an hour several times a week. But I’d be willing to bet you find some enjoyment in SOMETHING active. If you don’t like any form of exercise this one is going to be challenge. Implement 3 or 4 of these and watch as 2018 is your best year yet. This list is going to be pretty simple, but I urge you to not mistake or confuse complexity with effectiveness. It’s followed me around in my workout journal ever since. I wrote this list to myself after years of struggling with consistency.
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