Six Science-Based Fitness Motivation Tips that Really Work
1. Imagine where you want to be (not where you are).
Although it sounds like a magic trick, it is more than that. You will be more likely to exercise if you view yourself as someone who does exercise. If you think of yourself as a couch potato you will be eating the leftovers.
According to research from Yale and Harvard, your actions will follow the labels you put on yourself. Personal trainer Mike Donavanik C.S.C.S. says, "It's almost like the law of attraction. The more positive you are, then you will be,"
According to experiments published in The European Journal of Social Psychology, a second person approach (think "you" instead of "I") can give you a more positive outlook and increase your motivation. It's time to talk to yourself, and use a narrative to help you become the person you want to be. To make your dreams a reality, look to the future.
2. Have skin in the game
A study by Annals of Internal Medicine found that financial incentives for losing money are 50% more effective in getting people to exercise than financial incentives for gaining money.
Greg Justice, exercise physiologist and author Mind Over Fatter, explains that people place more value on what they own than they do on what they don't.
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How much should you wager? An earlier review in The American Journal of Preventive Medicine revealed that $5 per week is sufficient to get the job done.
What is the key? You must hold someone accountable. If you fail to follow through, tell a friend or family member.
3. Create the Ultimate Playlist
According to a survey by Apple Music and Sonos, people are 22 percent more active when they surround themselves with music than when they go without it. According to research by Ball State University in 2015, music can make it easier to exercise and last longer if you're moving.
4. Rely on social accountability
Oxford University rowers discovered that if they work out together rather than alone, their bodies produce more feel-good endorphins.
Michigan State University research suggests that we are more motivated to work out with our workout buddies and produce better results.
5. Keep It Awesome!
Research from the University of New Hampshire shows that positive experiences can greatly increase motivation to exercise again. Research in Health Psychology has shown that most people underestimate the enjoyment of their workouts.
6. 6.
Dominican University research shows that writing down your goals will make it 42 percent easier to keep track of them (like getting to your 6 AM workout). According to a University of South Florida 2014 study, runners who set short- and long-term goals, then followed their progress, increased their weekly mileage.
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