One thing that is critical to your success is your fitness motivation.
However, before getting into the specific techniques that you need, we need to go over some points that lead up to improving your motivation for fitness.
One thing that will take away all your motivation is an injury.
So it's important to always, always warm up before you perform each specific exercise.
A warm up session for a cardio workout should be 7- 10 minutes long.
It should consist of walking, jogging, or running, the stationary bike, treadmill, or stair climber.
It could also be a sport or any other type of exercise other than actual weight resistance training.
A good warm up should be done by performing the specific exercise with at least half the intensity you would normally.
During an actual workout, if you do the stationary bike session at level 5 for 30 minutes, then your warm up session should be at level one or two for 5-7 minutes.
At the end of your warm up, if you still feel stiff, rigid, or inflexible, then continue to warm up until you feel ready. Don't, however, make a workout of your warm up. 7-10 minutes should be fine for you.
For weight resistance, exercise warm ups are very critical. Improper warm up can cause muscle tears, tendon pulls, or even ligament damage, not to mention major muscle soreness the next day eliminating your fitness motivation or at least diminishing your motivation a great deal.
Now, fitness motivation for weight resistance exercises is a little different than it is with cardio.
Imagine your muscles are like semi frozen steaks just taken out of the fridge. If you have tried to stretch a steak like that, you can easily rip or tear it with hardly any effort. But once it fully defrosts and becomes room temperature, it stretches much easier.
Your muscles are the same; they must get warm before you try to stretch them. To prevent injuries and to keep your fitness motivation high, for each weight resistance exercise you do per body part you should do three light warm up sets, prior to the first real set, incrementally increasing the weight every set.
For each new exercise you do for the same body part, do only one warm up. Let me explain how to warm up and how to select the proper weight by going through an example.
Let's say you are starting your workout for your chest muscles and you want to do a bench press for the first exercise.
Do three light warm up sets. The weight you use for your first warm up set should be half of your normal workout weight. If you normally can do 100lbs. for 8-10 reps, then it will be 50lbs. for 8 reps. The next warm up set should be 60lbs., which is 40% less in weight. The final set should be 70lbs. for 5 reps, which is 30% less in weight.
After that, you’re ready to continue your chest workout with 100% intensity.
Your muscles should be warm, but judge for yourself. The next new chest exercise you do after the bench press exercise you need only one warm up set not three because your chest is already warm.
Always remember to warm up your body and your muscles before you get into the actual work of your workout.
As previously emphasized, you must have complete strict form when performing any exercise. This goes for cardio as well as weight resistance.
The best way for you to remember to have strict form is to remember when doing your exercises, that form comes first, then intensity, then weight.
Keep this in mind and you will keep your fitness motivation high because you will be improving your fitness levels when using strict form.
So don't sacrifice good form to use less intensity or more weight. So many people are concerned about how much they can bench press or how much they can curl or how long they can go doing cardio. Who cares? Don't bounce weight, swing the weight or throw the weight, control the weight.
With this fitness motivation tip you'll maximize your results.
Another good fitness tip is to never weight train 2 days in a row unless an experienced trainer who requires you to do so is guiding you.
This simply means that if you trained with weights yesterday, especially heavy weights, then you should stay away from weights today.
This fitness motivation tip has to do with over training. Your muscles need very little to get them to respond. Most people think that they don't need to stay away as long as they train one body part one day, and a totally different one the next day.
They think that is okay and they won t over train. That's a very misunderstood concept and will lead to a lack of weight loss motivation. You must realize that your body views your muscle structure as one unit. Not, bicep muscles alone, leg muscles alone, and back muscles alone and so on. One unit all connected together.
Another good fitness motivation tip is to take a week or two off totally from exercise every couple of months or for a vacation. It won’t hurt you or make you lose anything.
It will help you get you better results and keep your fitness motivation high so don't be afraid to skip a week here and there even if its just because your tired.
Another good exercise motivation tip is to train for strength when you want to build muscle. There is no other way to continually build muscle other than through strength increases. You cannot get a bigger muscle unless you strive to lift heavier weights.
When your muscle recognizes a strength increase it then has the okay to
grow in size. It does not want to grow unless it first has the strength
to support the possible demands it may receive.
This is key to start the muscle growth cycle. The reason for that is because the only way you can make your muscle grow is by stimulating every fiber, 100% of the fibers.
In order to do this you must train each set to the point where you cannot physically perform another rep in complete strict form. By doing this your fitness motivation will naturally remain high. Your diet motivation will feed off your success.
You must realize that in exercise everything works! Everything! The tricky part is to know what to do when it stops working!
It doesn't take that much volume to make a muscle grow. It's the intensity that matters. That's why you must record your strength and take each exercise to the point of exhaustion with strict form.
Proper weight selection will help keep your fitness motivation going.
This exercise motivation tip will help to let you know how much weight to use and when to increase it. At first your weight selection is kind of a guessing game. The question for you is how much weight can you do for the given exercise you’re performing?
Your weight selection has to do with your strength and your rep range. Let's say you’re doing 7-9 reps and you’re using a hundred pounds for that exercise, you should increase that weight when you can easily perform those 9 reps.
If you end up getting 12 reps with 100 lbs., then next time go to 120 lbs. and you will be pushed down to 7 reps again. In a few weeks you may be at 8 or 9 reps and repeat the process.
The point is to train for as many reps as you can until you get to muscle exhaustion and then record those reps. Always make sure the weight you’re doing keeps you within the 7-9 rep range.
Keep in mind that by eliminating fads and quick fixes your weight loss motivation will always remain high. No so-called quick fixes work. It takes time and effort and it is really worth it.