Turn it up: 20 ways to increase your motivation to get the results you want

Muscle & Fitness/Hers, April-May, 2002 by Jamie Leggatt

Like to train hard? Me, too. There's nothing quite like the feeling of leaving the gym a little sore after a good workout in which you really pushed yourself. But some days, gathering the moivation to train hard is a challenge.

Don't despair, it happens to the best of us. Workouts that were once invigo-raiting can become flat and tired. Even your mind can get stuck in a rut. Break out of that slump with these 20 ways to fire up your intensity.

Set realistic goals

If I Feel like I need to fire up my intensity in the gym. I just focus my goals on an upcoming contest and I'm right there! If you have a specific goal, it's s much easier to stick to a high-intensity workout, and you're less likely to cheat on either training or food," says IFBB fitness competitor Lena Johannesen. Realistic goals can include anything from competing in a physique contest to running a road race. You can push yourself to lift more by setting a goal for the amount of weight you can bench press or squat. Per haps you want to fit back into your Favorite pair of jeans. The key is to pick something and go for it!

Invest in a qualified personal trainer

He or she can breathe new life into a workout by correcting technique, providing a new routine, demonstrating a few new exercises and you feel accountable to your workout program "It's definitely the way to go," notes IFBB Fitness competitor Jenny Hendershott. "It will help you, learn more things and motivate you."

head outdoors

If staring at the same four walls every day is dragging you down, take your workout outdoors and shake things up while enjoying the scenery and fresh air. "If you're a gym rat, try to do some of your workout outdoors," says Lena. "Instead of a stationary bike, go for a ride along the beach or on a mountain bike ride. Instead of a treadmill, go for a hiking trip."

try a change of scenery

"Go to a different gym for a while," advises Lena. "A change of people around you and a different atmosphere can boot your energy." For those constantly pressed for time, Neil Maki, MS, owner of a fitness education company in Detroit, suggests working out at home. "The travel time to and from the gym can put you at a disadvantage," he states. Having just a few home workout options, such as a jump rope or an exercise video lets you make the most of the time you do have to train.

try something new

Consider something altogether different to work your muscles, like circuit training, or a yoga or Pilates class. New challenges work your body in new ways that will benefit your regular routine.

listen to inspiring music

Louisiana Tech's Human Performance Laboratory (Ruston) has found that upbeat music can help a person increase his or her intensity level as long as the exerciser likes the music. So go find some music you like! "Wearing a headset and listening to your favorite music is very motivating," agrees Jenny, who finds it relaxes her, relieves stress and helps her concentrate on the workout at hand.

get a (new) training partner

"If you're used to working out by yourself all the time, try training with a partner," suggests Lena. "That will get you more motivated, and your partner can kick your butt whenever you feel lazy."

Not only will a training partner keep you accountable, but she can also give you great ideas on how to change up your routine while acting as a sounding board to talk about progress and inspiration. "You're going to motivate each other," Jenny adds. "With motivation, your workouts will improve and you'll start to see results."

keep a training log

Recording your workouts is a great way to track your progress and notice when you reach your goals. Write down information about your program, the amount of weight lifted, the number of sets completed, amount of time spent at the gym and who you worked out with. Then use the log to see which training patterns and techniques work best for you and which ones are counterproductive. Note a great workout and repeat it from time to time.

take control of your diet

They say you are what you eat. So if you're feeling slow and sluggish, put down the junk food and fuel your body with what it needs. Give it a solid three days of good nutrition and see if it makes a difference.

"What you put into your body before working out definitely reflects your success when you get there," Jenny notes. "Working out the right way is most important, but a healthy diet helps speed up results and gives you more successful visits to the gym."

do it for yourself

Remember that the success of your workout lies solely with you and the effort you put into it. Jenny explains: "You're there for yourself. You shouldn't be going to the gym for anyone else. It all depends on you. Don't let the people there slow you down or distract you; conversations and socializing can take over if you're not careful."

get your zzzzz's

You'd be surprised what a good night's sleep can do for your energy levels. You already know? Then just do it! "Try to get at least 7-8 hours of sleep per night," advises Lena. "Lack of sleep increases the possibility of over-training and injuries."