It is always good to have a trainer while working out. A professional who can push you harder and don’t let stop until your body says otherwise.
But the real problem arises when you have to work out alone. It is at that time when you need to plan out a strategy; a motivation, a trickery or anything that will keep you going ALONE!
Half the problem is solved when you have a plan.
And the truth is, it is very hard to motivate yourself to do it on your own but once you set a goal for yourself and start acting on it, you will find yourself ACING IT!
This blog is all about strategizing mental tricks that can help you achieve the goal of working out alone.
How Mental Tricks are Helpful in Workout?
Your brain is naturally built to help you protect against threats. Even the ones that don’t exist. And fear although is only a chemical reaction going through the brain. It requires a lot of courage to get over it and do things that your brain is not comfortable with.
Unlike this hard route of overcoming your fears with courage, it is better to take the help of mental tricks.
Trick your brain into not knowing the problem. e.g. if you can’t do a set of 22 reps with dumbbells, maybe putting on the headphones, playing your favourite song and then lifting the dumbbells can be the trick to get the set done.
Such small distractions are the mental tricks your brain will thrive on.
Amishi Jha, a neuroscientist in her TED talk said that attention is the boss of your brain, wherever it goes the rest of your brain follows.
Mental tricks are helpful in grabbing the brain’s attention and chanelling it to get the hard things done.
We have compiled 10 such tricks that can be helpful in achieving your fitness goals:
10 Mental tricks For Workout
1. Keep Your Workouts in Check
Use a notebook, a diary, or anything to keep a track of your body measurements or weight. As you progress in your fitness journey, keep noting your weight and body measurements either weekly or monthly. This will provoke you by a sense of understanding that your hard work is paying off, so you keep pushing yourself to work out daily. Sometimes even more than once a day.
But remember, overdoing any heavy exercise like Cardio can be harmful to your body. You must take a good rest between two heavy workouts.
2. Make a Plan and Stick to it!
Plan for yourself how many days you want to work out in a week. Schedule your workout timings in your calendar. List down the exercises to do and hold onto them. Planning and staying consistent is the key to success. Trick your brain into thinking that at this particular time the most important thing in life is to go workout.
3. Set Goals for Yourself
While working out alone, it is always in prospect to become lazy and demotivated to work out. One way of staying active and achieving fitness goals is to set goals for yourself.
Your goal can be anything small or big depending on your stamina and willpower.
Like signing yourself up for a competition and pushing yourself harder because there will be people looking at your performance.
Or it can be as small as doing a plank for a minute or two every day without taking a break.
Whatever sounds fun and seems achievable, make it a part of your everyday workout ritual.
4. Reward Yourself
Rewarding yourself does not mean eating chocolate every once you work out. Try setting up days for when you want to work out and once you fulfill those targets, give yourself a. day off, go out on dinner, eat something you love, buy yourself something, or anything that can cheer you up! You can even cook a tasty post-workout dinner for yourself.
Just make sure the reward you set is good enough to sweat yourself for it. Just a mediocre reward may cause you to let it go and not want it.
And if you are the kind of person who doesn’t thrive on rewards, try the complete opposite of sticking yourself but not in a way that is self-harming. Like punish yourself to take 15 minutes to walk.
5. Think of Small Achievements
Rome was not built in a single day. Your fitness goals are the same. And this is no mental trick, setting a bigger goal is great but to encourage yourself at the initial stage you need to achieve several small goals.
These small goals are helpful in chasing big accomplishments later on.
So don’t push yourself too hard too early or it can lead to mental health and exhaustion to a lever you could not bear.
6. Challenge Yourself Gradually
Gradually with time, start tricking yourself into small challenges such as ‘do 20 burpees’, ‘run for 10 minutes, ‘do 20 pushups’, or whatever may seem like a difficult task for yourself and once you overcome them, you will find yourself in a different mental state. An accomplished one!
7. Create a Workout Friendly Space
Pick a spot in your house for working out. An area you will be most comfortable in and easy to workout without any distraction. You can make that little space up for yourself even in your room or living room.
But it will be much better if you can dedicate a special space to it.
Like a separate room or a terrace if you are very fond of fresh air. This could be a real motivation and every time you go to that space, your mind will get tricked into accepting that this place is for workouts only.
8. Give Time to Yourself
Initially, if you find things hard to do, take them slow and easy. Do not be harsh on yourself and don’t tire yourself to exhaustion. Give time to your body to adjust with exercises progressively.
9. Focus on the Betterment of Yourself
As you progress into your fitness journey, you need to value yourself as your body and mind are working hard to attain the set achievements.
Do things that make you happy and relaxed.
Don’t overburden yourself with excessive pressure or it will ruin your sustainability.
Remember all the hard work will be of use if YOU are healthy and happy! Sometimes your body gets used to workouts but the brain is not happy with all the hard work going on.
Focus on the betterment of body and mind equally.
10. Make Mental Toughness a Habit
All it requires is WILL POWER, that is what can just get you through any milestone. It requires training but most of all, persistent effort towards your goal. Try doing one thing every day that pushes you, or something you fear.
Waking up every day means giving yourself a new opportunity to try out new things or struggle with your fears and desires.
It may be average at the start, but sooner or later you will vanquish it all!
Pushing yourself for the better version and being your own BOSS is the utmost aspect of self-love and encouragement. To train alone is a skill of art and is very difficult to attain.
Just have strong willpower, you can do it!