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Discipline Over Motivation: How to Crush Your Solo Workout Goals

Discipline Over Motivation: How to Crush Your Solo Workout Goals

In the vast fitness world, there is a sacred quest that many brave souls embark upon. It is the journey to conquer the realm of solitary sweat sessions. Yes, my fellow fitness aficionados, we're talking about the art of working out alone. It's just you, your gym clothes, and the unmistakable sound of your own heavy breathing echoing through the empty room. But fear not, for I come bearing a treasure trove of wisdom, sprinkled with a dash of humor, to guide you on this noble quest of self-motivation.

Introduction: The Lone Wolf's Dilemma

Let's face it. Motivating yourself to workout alone can feel like herding cats. It's frustrating, bewildering, and can scratch furniture (or egos). Sure, it's easy to summon the inner fire when you've got a squad of cheerleaders egging you on. But, what about those days when it's just you and the cold, unyielding gaze of your reflection in the mirror?

Many of us have been cursed with the yo-yo effects. This is when you go for like several weeks you go absolutely ham in the gym. You're super motivated, you're like I'm killing this. I'm never gonna stop this. The next several weeks you just fizzle out and stop. And you're back to sitting on the couch and you're wondering “How did I get here after being so motivated at the beginning?”.

Understanding Motivation: Unraveling the Mystery

Before we dive headfirst into the fray, let's take a moment to dissect the enigma known as motivation. Picture it: a delicate dance between your desire to sculpt those biceps and the siren call of your couch beckoning you to snuggle up with a bag of chips. Internal and external motivation are in a battle. It's a huge fight, and only the strongest will win.

Setting Clear Goals: A Roadmap to Success

Ah, goals – the North Star guiding our fitness odyssey. But beware, fellow traveler, for not all goals are created equal. We're talking SMART goals here – specific, measurable, achievable, relevant, and time-bound. Think of them as your trusty map through the wilderness of excuses and procrastination.

You need to have a very strong “why” or else. You're just gonna completely quit if you don't have a “why”. This can vary from person to person. Most of us have different “whys”. For some people they work out because they just want to be healthier. Some want to look good naked. Others want to boost their confidence. They just want to feel better. And some want more energy.

So it's important to establish your “why”. Write down your “why”. Writing it down will solidify it, so we can come back to it whenever our motivation is gone. We get a reframe and reshift ourselves to our initial why. Why we actually started.

Creating a Consistent Routine: Making Sweat a Habit

They say that discipline and consistency are the keys to success, and nowhere is this truer than in the realm of fitness. Whether you're a morning warrior or a nocturnal ninja, you must have a regular workout routine. It is key for keeping those muscles guessing and those excuses at bay.

Finding Enjoyable Activities: The Fun Factor

Whoever said that exercise had to be a chore was wrong. They clearly never discovered the joy of summiting a mountain or the thrill of conquering a rock climbing wall. Try all the fitness activities out there, my friend. Never underestimate the power of a workout that leaves you grinning.

Yo-Yo Effect

Don't go all out at once.This is like the definition of the yo-yo effect. Like going ham for short periods of time and then completely stopping after a while. We want to gradually ease into it so we get used to actually working out consistently. 

So you gradually ease into the workouts. Maybe the first week, you do one workout. Then, the next week, you do two. After that, you do three. Eventually, you'll find the sweet spot for the number of workouts that keeps you consistent but avoids burnout.

When the motivation is gone and you don’t feel like working out, trick your mind into just doing a little bit of the workout. One set or only the strength portion. You’ll be surprised how the act of starting will carry you so much farther.

85% Rule

Let's move on to the next idea, which I recently learned and wanted to share. It's called the 85% rule. I heard about it from Hugh Jackman on the Tim Ferriss podcast. He explained that a scientist studied a runner who often finished first, even though he wasn't leading for most of the race. The reason was his consistency. While other racers used all their energy by running as hard as they could, this runner maintained a steady pace. By the end, the others were exhausted, but he had enough energy to finish strong. This ties into the idea of starting easy. Once you're regularly working out five or six times a week, aim to put in about 85% effort each time.

Building Accountability: Buddy Up or Bust

Ah, the buddy system – because let's face it, misery loves company, especially when that misery involves burpees. You can recruit a trusty sidekick to join you on your fitness quest. Or, you can pledge to an online community of fellow warriors. Accountability is your secret weapon against laziness and apathy. Read more about Best Workout Split For Hypertrophy

Cultivating Self-Discipline: Mastering the Mind

In the battlefield of the mind, self-discipline reigns supreme. It's about using the power of your inner drill sergeant to push through pain. It's about silencing the sirens of procrastination and winning on the other side – sweaty but triumphant.

Creating a Supportive Environment: Fortifying Your Fitness Fortress

Your workout space is your sanctuary, your fortress of fitness solitude. You might be converting your garage into a garage gym. Or, you might be donning your headphones to block out the outside world. Creating a supportive environment is crucial. It helps to foster focus and determination.

Take Regular Breaks

Take a deload week off every few weeks. Give your muscles and nervous system time to fully recover. Even if we use the 85% rule, it's still important to reduce the intensity and shift our focus on other aspects of fitness. Focus on mobility and flexibility. Focus on skill based movements without worrying about the load.

Tracking Progress: Celebrating Victories Big and Small

In the quest for fitness glory, every victory – no matter how small – deserves a moment in the spotlight. You might be setting a personal record or just surviving a brutal workout without collapsing. Take a moment to pat yourself on the back. Revel in your awesomeness. The ElkShape Training App will help you keep track of your workouts and your progress.

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