What to do if you can't exercise. How to force yourself to take care of yourself: effective tips for overcoming apathy in relation to your appearance. Exercise every day at home
So, having decided to study at home:
Calculate your strength
When you start a new business, it is easy to daydream and fall into some euphoria. But it is better to look at things realistically. Ten kilos cannot be lost in seven days, the relief, like the trainers from the cover of the disc, cannot be achieved in three weeks. But in two or three months you can achieve a lot. First, think about what you like best. At home, you can do yoga, and Pilates, and dancing, and strength training - read the profile communities, watch the video. Evaluate whether you will pull the chosen course: torturing yourself is unpleasant, to be disappointed in your abilities is even more unpleasant. The best incentive to keep practicing is the feeling that everything is working out. So if you haven’t worked out before, start with a little exercise in the morning and gradually move on to more difficult complexes.
Train "like in the gym"
Of course, at home you can do fitness in pajama shorts and a holey T-shirt, spreading a woolen blanket on the floor. But this is a bad decision. Your goal is to separate training from your usual home life as much as possible, to feel different while staying in the same space. So buy yourself a nice uniform, a comfortable mat, good dumbbells - after all, you saved money on buying a subscription, right? Keeping your hair down, swapping out your loungewear for a high-tech t-shirt, and your slippers for sneakers will make your mood change. By the way, it is better not to remove the rug and dumbbells far away. In the first days after waking up (I do it in the morning), I was drawn to “forget” about exercises. But the eye fell on brand new dumbbells standing by the wall - and I had to remember.
Plan— or don't plan
Classes at home are good because they give the maximum degree of freedom. If you know you're lacking discipline, make a strict schedule for both time and day of the week, and try not to be late for class and make up any absences. But if schedules and schedules have always oppressed you, and punctuality is not at all your forte, allow yourself to study when you like it best. On Tuesday it could be evening, on Thursday it could be early morning, and the next week it might be Wednesday and Friday afternoons. Listen carefully to the voice of your body, just do not confuse its true desires with force of habit and laziness.
Class— it's just a job
I don’t know about you, but for me, if I need to work on something at home, whether it’s an article for a magazine or pumping oblique abdominal muscles, a lot of “urgent” household chores immediately appear. Here the flowers are not watered, but here is the dust on the far shelf, yes. Twenty minutes you allocated for homework or an hour and a half - let it be time only for the study. I turn off the sound on the phone: in the gym, would you rush to read every notification, interrupting, for example, yoga? And don't get distracted in your private room.
Find allies
Working together is more fun and easier. I'm not talking about calling friends and doing group workouts at home (though why not?). You can do it alone, and then exchange impressions, share successes, tips. Look for associates among friends, colleagues, members of online communities. This way you will support each other, and you will approach your studies more responsibly, especially if you publicly set yourself a goal.
Keep a workout diary!
The result is a great motivation. But it is difficult to notice the first results on your own. Before starting the course, download an application for yourself or get a notebook or file where you will write down when, how and how much you trained. Take a photo of yourself in underwear "before" - and compare with the photo in a month. Buy a measuring tape and write down your waist, hips, and biceps measurements every week. Scales also help, but weight is not so indicative if you don’t have dozens of extra pounds. Muscles, as you know, are heavier than fat, and weight can hardly change, and the photo will show the outlined "cubes" on the stomach. If for some reason you missed a workout - nothing, write that down as well - along with the reason.
Negotiate, don't force
I repeat: forcing yourself is, in my opinion, the wrong way. There are days when there is no time for training - for example, you have a cold or are really too tired. Then maybe you shouldn't train. Otherwise, just talk to yourself. The “Tom Sawyer principle” helped me: remember how he made others believe that painting the fence was incredibly fun? It's all about how you perceive what needs to be done. Laziness and momentary temptations should not make you forget your true motivation. You improve health, become more beautiful, look younger, live better and longer. You allocate this time only for yourself and take care of yourself, the most important person in the world! Each time the exercises are getting better, a look in the mirror makes you smile, others notice the changes. Well, the last argument: have you ever regretted that you practiced? Here's the same thing.
An ideal figure and excellent health is not only good nutrition, but also rational physical activity. Regular exercise helps keep your body in top shape. Many people know that movement is life, but not everyone is able to do daily workouts, especially if they were not previously interested in sports.
How to go in for sports and arouse interest in it?
How to force yourself to exercise at home? Everyone knows that sport is useful and vital. But it’s still hard to force yourself to start exercising, because for this you need to allocate time and effort. But it is not necessary to go to the gym, you can just do classes at home and eat right. How to motivate yourself? You can try using the following methods of motivation:
- Videos that cause motivation - for many, this is a really effective method. These videos show someone else's example, which is decorated with colorful graphics and music;
Although, this challenge of motivation is not recognized as effective, and it is better to use it only before starting a workout.
- Competition is a truly effective method for self-motivation. It is based on someone else's example from a close environment.
This method is the main one in biological programs. Indeed, in this case, the brain perceives someone else's example as a competition. And then he begins to try to act better or achieve similar achievements.
- Biological motivation - it is represented by a certain dissatisfaction with one's body, status in society, personal life or external data. It should be noted that the children of wealthy parents will not become famous athletes, because they lack motivation on a biological basis.
Therefore, we can conclude that the best motivation for starting classes is a certain dissatisfaction with oneself.
It doesn't matter what you do, the main thing is that it brings you pleasure. It is necessary to devote at least 30-40 minutes to training every day, and soon this will become habitual for you.
What is the best exercise machine for home?
Sports simulators for home are different types and before purchasing, it is better to familiarize yourself with detailed specifications and choose the one that suits you. Today, those simulators are popular, thanks to which you can cover all muscle groups.
- The treadmill is capable of exercising different groups muscles and keep yourself in great shape. Therefore, it is popular for sports at home. Exercise is like walking or running. Here you can adjust the load and perform the required volume. It is worth increasing the load gradually in order to achieve effective results.
- The exercise bike is quite convenient to use. It helps keep your body in shape and trains all muscle groups. If you constantly practice, then the legs and pelvis will be in perfect condition.
- Stepper, it is compact and does not require a lot of space in the house.
- Elliptical trainer - provides positive influence on the body, and it is very easy to use.
- Strength training equipment, they are large and take up a lot of space in the house. But on it you can perform immediately a large number of exercises.
When choosing a home trainer, it is better to focus on personal preferences, price range, and the availability of additional features.
Workout at home without equipment
You can do sports at home without buying a simulator and having special equipment. The most important thing is to conduct classes on different muscle groups and devote about 40 minutes a day to training. What workouts can you do at home without equipment?
Push-ups on the floor
This load allows you to effectively work out the upper body. Also, thanks to this exercise, the load on the pectoral muscles increases.
Push-ups between chairs
Allows you to maximize the strengthening and development of triceps. It does not require equipment.
Incline push-ups
It is a regular push-up, but the legs should lie on any comfortable surface. Here is the development of the chest and its upper part.
Pull-ups
Thanks to this load, a normalized load is simultaneously applied to the back and legs. This exercise is carried out at home or at the stadium on horizontal bars.
Reverse grip sips
The biceps are fully developed here, and they train well under their own body weight.
Hyperextensions
Maximally strengthens the back in the lower part, buttocks and thighs. Perform the exercise in the supine position. The torso should hang down at waist level. But someone has to support you by the legs.
Squats
It is better to do deep squats on your own. At the same time, you can take any convenient additional load.
Lunges
Perfect for training and developing leg muscles. You can increase the load with dumbbells or other weights.
One leg squat
This exercise is performed as much as possible even in the absence of auxiliary weight. Here it is not needed, because the load is your own weight.
Rises on socks
To effectively pump up the calves, but the exercise should be performed in turn on each leg separately. To improve the effect, you can apply any auxiliary load.
Forward bends on straight legs
It exerts a load on the entire body at once. But mostly the direction is on the hips and buttocks.
Bench press standing and sitting
To effectively perform the exercise, it is worth using some kind of convenient load.
Lying twists
The maximum effect is achieved and these actions can achieve maximum results in rocking the press.
Lying leg raise
A fairly common exercise at home, it works well on the lower press.
When is the best time to train?
When is the best time to exercise at home? Many are wondering, and especially those who do not know what they need from sports. Now you can read a lot of tips, and paint your day by the hour. But this assumes that the whole day will need to be devoted to training. But it is better to try all the options and you can combine them:
- The first hour after waking up is better to do yoga or breathing exercises.
- From 7 to 9 in the morning, it is effective to go jogging or brisk walking, or do a little gymnastics. Do not forget that before classes it is worth warming up well.
- 12 to 5 is best time for cardio stimulation. To achieve maximum efficiency, it is worth increasing the load gradually.
- From 6 to 8 pm suitable for dancing or martial arts.
- With stressful conditions and insomnia, it is worth doing yoga and meditation.
Exercising at the very beginning of the day is good for losing weight. Evening workouts are less conducive to fat burning, but will give relief. To have an extraordinary figure, it is not necessary to attend fitness clubs, it is enough to devote about an hour a day to training at home.
The gym at home will help you effectively train all muscle groups and devote more time to your health. It is necessary to choose the right exercises and simulators so that sports bring the maximum effect.
Have perfect figure, athletic, toned and healthy body everyone wants. It is not necessary, in this case, to visit gyms, fitness clubs. You can play sports at home, especially if you know how.
But, here, the most difficult thing is to force yourself to train regularly, to overcome your laziness. There are several proven methods for this.
They will help you to play sports on your own, seven simple techniques, which we will tell you about today:
- Kind of sport;
- Music;
- Achievements;
- Competition;
- Joint classes;
- Mode;
- Prizes and penalties.
Let's take a closer look at each item and find out what they mean.
Kind of sport
The most important thing is to decide what kind of sport you will do. It is important that sports are fun and interesting. To make you look forward to your next workout.
Often people stop exercising due to the wrong choice of sport. Laziness comes from a lack of interest. Try yourself in different directions and you will definitely find what you like and suits you.
Music
Do sports at home accompanied by music.
Rhythmic, energetic music will make your classes more fun and enjoyable, add energy and strength. A warm-up before class can be designed in such a way that it resembles a dance.
And, as you know, everyone likes to dance, without exception. Yes, and performing basic exercises, you can to the music, pre-selected for classes.
Thus, you will not only go in for sports, but also develop beautiful, dance steps that will be useful to you while dancing.
Achievements
Achievement is important in any sport. Set goals for yourself, achieve them.
Be sure to record all your successes - start a diary for this. In this way, you will be able to regularly review what results you have already achieved and how much you have grown over a certain period of time. This will motivate you to keep going.
Competition
To make sports more interesting, periodically, with friends, hold competitions (for endurance, for time). This will allow you to stimulate yourself.
If friends are not around, call them and find out what results they have been able to achieve. Try to surpass them. Even better, compete with yourself, improving daily and breaking your own records.
Joint classes
Forcing yourself to train is much easier if you do it together with someone. Invite your significant other, or any member of your family, to play sports together. If you live alone, invite a friend.
It has been verified that when someone is watching the training, it is no longer possible to be lazy. You have to force yourself to meet the standard. And this is exactly what is required.
Mode
Mode in sports plays an important role. Be sure to make a schedule of classes and play sports strictly according to it. Do not skip classes without a good reason, otherwise it will be difficult for you to force yourself to start exercising later.
If the lesson is still missed, be sure to work it out. There is no need to load yourself heavily from the first lesson. Start small and continually increase your workout time.
Prizes and penalties
You can control yourself with rewards and penalties. For example, for skipping classes, you are limited to watching your favorite show.
And for a successfully achieved goal, allow yourself to relax with friends, or come up with another reward that is pleasant for you personally.
If you can’t control yourself on your own, ask a loved one to help.
Outcome
It doesn't matter what sport you choose to practice at home. It is important that it brings pleasure. Use our tips and you will definitely be able to force yourself to play sports.
Every day I see how the body betrays a person. Patients with Parkinson's disease lose the ability to walk normally and write by hand. Sick multiple sclerosis find it difficult to balance. Sometimes they have to move around holding on to a wall.
A disease that does not allow you to control your body turns a person's life upside down. It's always drama, and it leads to shattered hopes, divorces, failed careers, and failed parenting. When the body betrays a person, this is an ordeal.
Therefore, I am always surprised when a person voluntarily refuses normal relations with his own body, betrays him.
“Treat your body like it’s a dumb mongrel. Do not let him down, train your will. Are you a man or a pig, after all? asks a popular fitness blogger. She is known for giving herself a flawless body. Low-carbohydrate diet, strange dishes like buckwheat mixed with low-fat cottage cheese, which this lady preferred to eat straight from the container, the promotion of heavy power loads, when the cessation of menstruation or, conversely, uterine bleeding, according to the "gurini", was not a reason to miss a workout - all this was presented in her blog as the only way to gain beauty and health.
She is echoed by hundreds of other "specialists": biohacker Sergei Fage willingly shares with readers the secrets of how to better "deceive the brain", they tell a thousand and one ways to "deceive the appetite." Under the guise of a “detox”, a multi-day diet based on freshly squeezed juices is becoming popular, which helps not to feel hungry and noticeably lose weight, but disables the pancreas in patients with chronic pancreatitis (of course, no one warns about this).
The body as an enemy is a new trend among supporters of a healthy lifestyle. Our body, they believe, is “full of toxins”, “sits tightly on sugar”, “receptors on the tongue are clogged with salt”, and therefore there is no chance to come to an agreement with our own body, we need to take drastic measures, “take the mongrel into circulation”, as I would say popular fitness blogger. As if the body is such a thing that can be “unfastened” from the mind, put on the far shelf in the closet, or changed at will to another, more suitable one.
“You don’t need to spare yourself”, “You can do more” - this idea is echoed by the advertising slogans of sportswear stores. Muscular beauties smile arrogantly from billboards so that, willy-nilly, you think about your own weakness and worthlessness.
Trick the body's needs for carbohydrates and fats. Suppress by an effort of will "unsportsmanlike" desires to eat pizza or lie down with a book on Friday night. The body is an enemy, a naughty animal, an unloved child suffering from attention deficit hyperactivity disorder: just turn away, and the body has already taken ice cream out of the refrigerator and is quickly eating until it is taken away.
For some reason, the popular idea to separate from one's body, to consider it naughty and stupid, is presented as a way to "wake up the mind" and "train the will." Here are just people who consider this logical, constantly suffer from conflicts in the family and at work.
And all because the use of the strategy of "suppress by force of will" does not lead to anything good. “Well, stop crying”, “You never know what you want” - these are typical phrases of a person with a lack of empathy, which he takes as an attempt to support his family members, but in fact simply devalues their feelings.
In sales, there is a popular concept of "working with objections." For some reason, he is still considered effective tool persuading customers to buy an unnecessary product or service. In fact, this is an attempt to “force of will” to get into the head of another person and impose some rubbish on him. It is logical that this does not meet with understanding, but often leads to a negative reaction from the client. Why “objection handling” is still used in sales is a mystery. But the popularity of this technique suggests how many psychologically illiterate people are around us and are trying to teach something.
The strategy of imposing does not work - neither on your long-suffering body, nor on those around you, no matter how patient they may be. Success in a healthy lifestyle can only be achieved if you act in the interests of your body. It will be possible to sell a product or service only if you convince the client that it can be useful for him, but persuasion with standard “selling” phrases will not work; You will have to delve into his needs and motives.
Positive dopamine reinforcement is one of the key principles of motivation formation. You did something that brought you pleasure, and the brain responded by releasing dopamine. In other words, a workout in which you find it interesting and fun, or a situation in which you received the praise of a coach, will definitely be fixed in the brain as an event that must be repeated. And therefore, the next day, you again happily rush to play sports. And if you've been trudging along the treadmill for an hour, cursing your tendency to dial excess weight and this damn machine, the next day your brain will come up with dozens of reasons not to go to cardio, no matter how much you scold yourself.
The more you mentally separate from your body, the more it will take revenge. And not at all because the body is a stupid pile of muscles, fat and bones. But because such a strategy confuses your brain
Therefore, the secret of stable motivation is sincere pleasure in what you are doing. Don't like the pool? Try a rocking chair. Not inspired by group yoga classes? Look for a personal trainer for at least a couple of classes, so that later you can work out at home in pleasant solitude, without rushing anywhere.
The statement “No physical activity suits me” is very often a fallacy. Perhaps all the activities that you have tried turned out to be inappropriate. Or you experienced great discomfort from not training because you gave yourself too intense a load. Shortness of breath, palpitations, and fainting spells are a typical story for a beginner. This is not a sign of intolerance. physical activity, but just a signal from your body that you need to be more careful and careful with it.
No need to rush to the limits of your capabilities, as advised by sports beauties in sneaker advertisements. It is much more useful to try the type of load that is pleasant for you, comfortable and brings pleasure in the process. Even if it's a leisurely walk. Physical activity, which is right for you, will not necessarily be found in the nearest fitness center, where all kinds of transcendental loads are presented and trainers with sadistic inclinations work. Someone will find their happiness in the karate school by accidentally coming to their son's classes. Someone will never buy fashionable sports leggings, because every day they will go jogging in old sweatpants with a dog.
The only willpower that will have to be done on yourself is prioritization. Sleep is more important interesting book. The frequency of exercise is not as important as quality rest- so if you worked hard and feel completely exhausted, on Friday night it's better to just go to bed early than go to training. Not eating half a day because you have a busy work schedule is also not the case. Therefore, you still have to set aside a few minutes for a salad or a sandwich.
Learning to prioritize and take care of yourself is a habit that can take some time to form. Sometimes it turns out to be harder than forcing yourself to go to hateful cardio three times a week or choke on disgusting taste. protein shake for muscle growth.
The body is your ally. The ally is resourceful and devoted, and therefore very valuable. Stop listening to idiots who recommend getting on the path of mental illness and separating your body from your mind with the power of your imagination. Listen to yourself. Trust yourself. This will surely lead to greater awareness. And then amazing things will begin at all: you may want to give up sugar. Maybe you won't be able to get out of the gym. Probably, amazing transformations of your body will begin: weight will decrease, you will become more enduring. But the most important thing will happen later. These are mind changes. calm mind, low level anxiety, confidence in what you are doing - all these are imperceptible, but very important changes that will give a different level of quality of life and change relationships with others for the better.
In winter, it is incredibly difficult to find motivation for sports: the weather does not favor leaving the house, it becomes increasingly difficult to survive working days (not to mention training in the morning and even more so in the evening), and weekends seem suitable only for spending them in pajamas . However, we know how to get around all these excuses. In this material, you will find six ways to force yourself to play sports at once.
Make a schedule
A strict schedule will help you turn your workouts into a routine, which in the long run will make them like brushing your teeth that you can't miss. It's like a scheduled appointment or a doctor's appointment - you can refuse, but only as a last resort. In addition, the schedule will help you create a training plan that is perfect for you and not for someone else. Do you like to train in the evening? No problem. Prefer to wallow with a book all weekend? Four classes on weekdays will solve this issue.
Invest in training
It’s unlikely that spending money is your favorite thing to do, but a membership to a fitness club or paying for classes with a personal trainer can really help motivate yourself. If you pay for a lesson, then the probability that you will miss it will tend to zero. Moreover, even a person whose fortune is far from the oligarchs and millionaires can afford such investments.
Go to group classes
If you are in a group, it makes sense to talk about the pressure factor (in a good way) from "colleagues in the shop." You won't want to skip classes or leave early if there are people in the group who don't. In addition, a group session can introduce you to people who are here for the same reason as you - to become more resilient, lose weight, tone the body, increase immunity, and so on. And this is a good help not only for the right motivation, but also for strong friendship.
Fitness experts add that group classes also provide additional interest in the sense that you can choose one or more options at once. Aerobics, Zumba and Pilates will help you not get bored within one week, unlike the same gym, where all the simulators are repeated, albeit in a different sequence.
Find a good company
Go to workouts with best friend is a great idea, because the prospect of pleasant company is more likely to get you out of bed than an alarm clock. Psychologists add that it’s always harder not to go to a workout if you know that the person you love will also refuse it through your fault (you can guess that in response you will hear “Well, then I won’t go either”, right? ) If you have obligations to a friend, you will feel out of place if you don't fulfill them.
Pamper yourself
While you definitely need to eat some protein before your workout, that doesn't mean you have to eat a ton. Look to the future to get the most out of your sports nutrition. At the same time, a hearty and fragrant breakfast 30-60 minutes after training will be the perfect reward that will help you work even more attentively and harder.
Use healthy competition
If you are a competitive person, nothing will motivate you more than a little competition. Moreover, this will not only inspire you to go in for sports, but will make the process more interesting and sharper, forcing you to push yourself every time you think that you can no longer jump higher. If you have a workout buddy, challenge each other to see who performs better in a week. Another option is also possible - find a person in the gym whose figure, muscles, strength and other data you incredibly like, and then set yourself a goal in a few months to achieve the same result. We guarantee that the effectiveness of classes will increase markedly.