Now that you have your home gym set up, we’re going to look at some techniques and strategies to help you stay focused and motivated while training at home. Workout motivation is the same whether you train at home, or at your local gym.
Getting the best out of your workouts starts in your mind; exercise is just as important for your mental health as it for your physical health. Therefore you need to train with a positive mind set, make your workout time enjoyable and not a chore. Set yourself up to succeed not fail by approaching each workout with enthusiasm and a clear plan.
It’s easy to make excuses, I’m tired, I had a busy day, I’ll do it tomorrow. After all we are all human, we have our good days and our bad days and I understand that sometime life’s commitments must come first. It’s good if you have a training schedule but don’t have it set in stone, make it flexible enough that
your workouts fit into you daily life.
Here are a few tips to help you keep motivated and focused while training at home:
Your Training Program
Success starts with a good training program. Everyone has their own individual reason for training so the most important thing is to have a training program that will help you achieve your goals.
What is a training program? A training program is a set of exercises and routines that targets the areas of your fitness that you work on. Your training program should provide you with a good variety of exercises that cover both your cardio and strength training.
Whether you’re a beginner or an experienced trainer, having good variety in your exercise routines will stop you from getting bored and it will keep your workouts fresh and interesting. This will optimise your workouts and maximize your ability to achieve great results.
Set Clear Goals And Monitor Your Progress
All sports and fitness training is goal oriented, therefore it is very important to know exactly what you want to achieve from your training. Having a goal to work towards provides you with an incentive to give each workout your best effort.
Everyone works out for a specific reason and some of the more common goals are:
* Training for a competition or sporting event
* Gain size and strength
* Body toning and weight loss
* To maintain the level of fitness that you have already achieved
The best way to achieve your ultimate or long term goal is to monitor your progress. Your long term goal will seem a long way off so in order to stay focused set yourself a series of achievable short term goals as stepping stones to your long term goal.
Each time you reach a short term goal you will have a feeling of accomplishment and this will help to stay motivated and enthusiastic to continue working out.
Train In Your Home Gym The Same Way As Training In A Large Gym
To get the best out of your home workouts, approach training at home exactly the same way as you would approach training at your local gym. If you have a pattern of behaviour that you follow when training at your local gym, then follow that same pattern at home.
1: Your dress – wear the same gym clothes when training at home as you would wear if you were training at any other gym.
“If you’re dressed for a workout then you’ll have a workout”
2: If you use supplements such as pre-workout and intra-workout drinks at your local gym, then use them exactly the same way before and during your home workouts. Drink your pre-workout before you start training and your intra-workout drink to keep you hydrated while you’re training. If you have a protein shake after training in your local gym, then make yourself one after training at home to
3: When possible train with a friend at home. An occasional training partner gives you a: the opportunity to exchange ideas and training techniques and b: a supportive atmosphere with encouragement and the inspiration to push a little bit harder
4: Music – most large gyms have music playing in the training areas because music is a great motivator. It doesn’t matter whether you listen to the music that they play of your own music via headphones, music has a number of motivating effects on your psychological mind set
* Music creates a form of auditory distraction, while you listen to music you are less aware of your exertion
* Music can change your mood everyone perks up when they hear a song they like. If your mind is in a good mood then your body will react in a positive manner too
* Music also creates rhythm within your body and makes you want to move
Creating that local gym feeling at home will motivate you and maximize your home workouts.
Diet & Nutrition
I’m not a qualified dietitian or nutritionist; if you have any specific dietary requirements then I advise you to consult a health care professional.
Exercise and diet go hand in hand; to obtain the best possible results you need a good exercise program and a healthy diet. I’m not trying to re-invent the wheel, just stating the facts. I’m not saying that you need to go on a strict diet and exclude all your favourite foods, just follow a few simple guidelines.
Two of my favourite sayings are “you are what you eat” and “you can’t flex fat”
You can do all the exercise you want but if you live on a diet of hamburgers and pizza you are not going to get the results that you’re training for. If you follow a few basic principles, know what to eat and when to eat it, you will put yourself in the best possible position to succeed, and success is one the most powerful motivators there is.
A few simple tips to help you improve your diet are:
1: Create a balanced diet consisting of carbohydrates, proteins and healthy fats
2: Eat 5 – 6 meals a day; eating smaller amounts more often will help to jump start your metabolism. This helps the body process the food and use the calories more efficiently. By eating smaller amounts more often you’ll find that you never feel really bloated and never feel really hungry either. Good for losing weight or maintaining your current weight
3: Carbohydrates are our body’s energy source much like petrol for a car. A simple explanation is that the body stores carbs as glycogen then burns them for energy. Carbs that are not burned by the time you go to sleep are then stored as fat cells; therefore the best time to eat carbs is in the morning, lunchtime and afternoon until around 4.00pm. After 4.00pm look to reducing your carbohydrate intake and eat more lean protein based food
4: When I plan my diet I plan it around the healthy foods that I like, that way I can eat a healthy variety of foods and not feel like I’m missing out on too much. Once every 7 -10 days I give myself a free day and enjoy some of the tasty but not so healthy foods that I like within moderation
By following and healthy diet plan and simply cutting down on fast foods, potato chips, chocolate, sugary drinks etc. it will help to maximise your training efforts.
One of the advantages of having a home gym is that you can train at home when it suits you, so use your workout time as efficiently as possible. The biggest interference to a productive home workout is household distractions. These distractions include family and friends, television, telephones and social media.
Why are distractions detrimental to your workout? Distractions break your concentration and make you lose focus, they cause you to have longer breaks between sets allowing your body to cool down and increase the potential for injury. If you are training to a strict time schedule, they will cause your timings to blow out. You will either be forced to train longer than you planned or forego part of your routine.
Some tips for reducing your distractions are:
* Social media is one of the greatest distractions there is today. Facebook, Instagram, Google seem to be an obsession of our society. The best piece of advice that I can give you is for 30 -60 minutes while you’re working out, turn your social media off. This includes your telephone too, the world will still be here when you finish your workout
* If you following a training video or routine on Youtube, have everything set up ready to go before you start. Try to avoid watching tv while working out, often you’ll find you get caught up in something interesting and lose focus on you workout
* Family and housemates – this can be as simple as a conversation, just explain to them that this is your little bit of personal time. Request not to be disturbed unless it’s an unavoidable situation. Most reasonable people will respect your workout time
The last bit of advice I have to help keep you motivated is to keep it simple, don’t over think things and pre-fatigue yourself, simply know what you are going to do and do it!!!
Good results and success are very powerful motivators.
If you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.
GOOD LUCK AND GOOD HEALTH