How to force yourself to go to the gym. How to force yourself to go to the gym. Find yourself a company

The date: 2017-06-15 Views: 15 021 Grade: 5.0 It would seem that what else is needed for happiness: a subscription to a good hall is bought, a uniform and shoes are chosen, and there is time. But… You still have to get to the hall. And this is more difficult than it seems, and it is not always possible to force yourself to work out. Let's figure out why we don't want to go to the gym, and think about how to fix the situation and enjoy every workout.

The main fears of those who do not want to go to the gym

I won't succeed. A rather abstract statement. It will definitely turn out to warm up - to walk on a treadmill at an average pace, speed - 5-6 kilometers per hour. It will turn out to work with small weights on simulators and in the free weights zone. Make it work too. Start small, and gradually move on to more complex exercises and high loads. I don't know how it all works. In almost every gym there are simulators such as, and. In the cardio zone, you will definitely find an elliptical trainer, stepper, rowing machine, treadmill and exercise bike. Before visiting the hall, see how each of them works, how to use them correctly. Often there are signs on the machines themselves that explain how to work with them. If you have any questions, ask the coach on duty in the gym or more experienced visitors - they will always help you. I'll be the fattest / weakest / inexperienced there. You come to the hall to fix it. No one in the gym (with the possible exception of your coach) cares about how you look or what you can do. Experience will come with time. The body will get stronger, get used to the weights and loads, and strength will increase. You will exercise regularly, start eating right - and your weight will normalize.

But how do you decide to go to the gym?

1. It all starts with goals and deadlines. You can write a term paper overnight, but not build muscle. If you decide that in a month you must increase your working weights by a third, then you perfectly understand that you will not achieve results in the last week before hour X. Break down the goal into steps - set what you need to achieve at the end of each week. And go to the gym so as not to disrupt the deadline. Then you will achieve your goals and meet the deadlines. 2. Walk with a friend or girlfriend. , it’s a shame to miss classes - there will be no one to count repetitions or. 3. If you have no one to go with, try to visit the hall at the same time and greet those present. Gradually you will find new acquaintances, a company will appear, going to the gym will become more interesting. 4. Another option is to get to know each other in advance. Scorebook, a service for finding people with similar interests in sports, will help with this. 5. Make a special workout playlist and go to the gym to listen to exactly these favorite tracks. 6. Start a pleasant tradition for yourself - something that you will do only after training. For example, drink fresh juice on the way, take pictures of the sky, take a taxi instead of a bus, etc. 7. Make a bet - with friends or with yourself. To win will be a matter of honor. 8. Tell your friends that you go to the gym. They will certainly be interested in your achievements, and it will be uncomfortable for you to say that you missed a workout again. 9. Treat training like work. Make a schedule, don't be late and watch yourself strict boss for a subordinate. You don't want to be fired, do you? 10. Calculate how much one day in the hall costs - divide the subscription price by the number of days in a month or year. Make it a habit to give to the homeless/leave it in a visible place/throw that amount away if you don't go to the gym. And if you went to the gym, set aside twice the amount in the piggy bank. 11. Take a photo in the hall and see how many “likes” it gets. Go to the hall to look for new angles and plots. 12. Think of an alternative to exercise. For example, general cleaning of the apartment. Go to the gym today and clean up tomorrow. Motivation in sports is key. Without it, it seems that training is meaningless. Motivate yourself to go to the gym and do not forget to praise yourself - after all, every time you accomplish a small, but feat. Everyone knows that learning is not as easy as it might seem at first glance. Every day, the student has to get ready for school, sit in class, memorize the mass new information, write it down, answer in front of the whole class and write control. But this is not the most difficult thing, because in addition they have to return home, where they again continue their studies - read paragraphs, do exercises received at home, learn poems and solve complex problems. Therefore, don’t say anything, but learning is a titanic work, especially for a child. There is nothing surprising in the fact that with such a tough regimen, not all children can withstand it, some of them begin to skip classes, do not do homework, etc. However, forcing a child to learn is not the surest way out of the situation. You need to approach the educational process carefully, and most importantly, correctly!

In general, the question “How to force yourself to study” is more often asked by students, since there is more control over the school desk: teachers monitor your progress, and parents “press” for bad grades, and other students do not treat you with respect if you are constantly in the “losers” in academic performance. In lyceums, institutes and universities, control leaves the student. Since you are already considered an adult, who himself has the right to decide how to study: good or bad. However, such freedom somewhat intoxicates a young man or girl, and not everyone is able to recover in time and think about the fact that with such a wild life they can slide down the ladder of life. And then the student asks himself a difficult, but rather interesting question: “But how can you force yourself to study??”. Today you will find out the answer!

12 ways to force yourself to study

Get the task right! First of all, you (the student) must correctly set yourself a task or goal. Think not about how to force yourself to study, but about how how to start studying well, because you still, in fact, learn and will continue to learn. The formulation of the task is very important, a person is a rather strange creature, and if you force yourself to do something, your subconscious mind will resist this and will interfere with the planned tasks (learning lessons, listening to a teacher, etc.). Moreover, you will get much more pleasure from such disobedience than from following your goal.

If you formulate your question in a different way, for example: “How to finish this year perfectly?” or “How to start studying well this semester?”, then you will not notice how you will start looking for ways to get a good mark at school, that is, your consciousness will begin to work in cooperation with the subconscious, focusing on a positive result.

The psychological aspect is very important in the learning process, so try not to force yourself to learn, but look for a good reason that can change your attitude towards learning in a favorable direction. But more on that in the next paragraph.

Find motivation (reason) to study well. As we have already said, the reason for learning - best method in learning. Your task is to find an incentive that would work in your particular case. Motivations are of a different nature, for example, the following phrase applies to some: If you do not start studying, then in the next semester you will be expelled from the educational institution! Although this call will not work on another person in any way.

For most, perspective is a good motivation, but for some, a long-term perspective works: If I graduate from this university with excellent marks, I can get a job with a high salary and the opportunity to move up the career ladder. For others, the perspective needs to be closer and more real: If I finish the last semester well, then my father will buy a ticket to the camp, where I will go with my friends for the whole summer!

We do not know what can make you learn, but we know for sure that there is such a motivation. Find her! In general, we would say that the incentive to study occupies one of the leading roles in learning, if it is found and used by the student, then he is able to achieve incredible success.

If you are a parent and you are reading this article with the hope that you will be able to understand how to get your child to learn, then we would advise you to learn about his relationships in the classroom. Sometimes the motivation to learn disappears precisely because of conflicts with other children. This happens especially often with teenagers who rarely want to go to school or other educational institution.

Arrange your workplace. It would seem that such a petty issue as the arrangement of a student's workplace can affect learning, but believe me, it can radically change the speed of homework and its quality. We agree that lying on the bed with a tablet or laptop is quite pleasant to do "homework", but it is not at all effective. Since in a supine state a person remembers and understands it much worse, and most importantly - more slowly. This is due to the physiological features of the structure of human organs. Try to allocate a small place in your house in which you will deal exclusively with matters related to learning. A special feature of this place should be that there will be no computer, no laptop, no tablet, no mobile phone. Only the necessary notebooks, books and stationery (pen, pencil, eraser, etc.).

A computer or other technology can greatly distract from the learning process. After all, you have a lot of temptations: icq, skype, VKontakte, interesting sites, movies, music, games, etc. Therefore, it should be resorted to only in those cases when it is specifically required to perform a particular task.

Those who are used to the fact that a computer should always be on the desktop without it, the table seems boring and dull, we advise you to organize everything on the table in such a way that it looks beautiful and interesting: buy new bright stationery, replace a boring table lamp, new and original. In addition, it is better to place the table near the window, so that not only daylight illuminates the workplace, but also the view from the window allows you to be distracted or vice versa to concentrate.

If a computer takes a lot of your free time, but you cannot resist it, then we advise you to think about the fact that computer radiation is harmful to human health: it worsens eyesight, there are ailments associated with the gastrointestinal tract, and problems with the nervous system appear.

Change the style of clothing. Of course, clothes cannot force you to start learning, but their style can serve as the wave of a starting flag for an athlete. Let's explain a little more: each of us knows how to distinguish a good student from a bad one. A good student is always dressed neatly and strictly (especially for guys), which cannot be said about a bad student, his style is always radically different from that which should be worn in an educational institution. So, when this very “not very good” student comes to class in a strict suit, the attitude towards him changes dramatically, both among the students and among teaching staff. And the first thought that arises among those around is “Is Ivanov (for example) finally taken up his mind and began to study ?!”. Yes, yes, with the help of a simple change of image, you can achieve such changes in your attitude towards yourself. Naturally, after everyone has thought so well of you, it will be difficult to turn back into a quitter who goes to "sitting out his pants" classes.

Make learning fun (mind map method). You have probably noticed that many girls in your group take notes at lectures not in solid text, but using various markers and quotes. Their recorded lectures are often not just a few pages of handwritten phrases of the teacher, but a whole masterpiece of art: important phrases written in a different color, the rules are highlighted in various rectangular tables. The text has a lot of underlining and highlighting with a marker or other ink. Even small sketches are made with a pencil and a ruler. Do you think that they are just doing nonsense?! Wrong, they turn a boring lecture into an interesting activity by coloring in and highlighting the main points. In addition, at home it will be easier for them to remember this information, as they memorize terms not only in meaning, but also visually, which allows them to remember information faster and better.

When it is difficult to remember some information, try to understand it not literally, but through analogies. For example: remember the name "Battle of Borodino", you can use its analogy with "Borodino bread"; remember the initials of Alexander Sergeevich Pushkin, you can, as “Pushkin - ace ( the best specialist)". The examples may not be the best, the main thing is to learn the meaning and use it in your teaching.

To make learning even more interesting and comfortable, buy notebooks with beautiful covers, keep comfortable and bright notebooks and use multi-colored reminder stickers. Change pens more often and choose them not only for writing comfort, but also for beautiful or unusual design. From time to time use pens whose ink smells, a delicious smell will also cheer you up, and when you open a notebook, you will not only remember your duties, but also some delicious fruits or chewing gum.

Reward yourself for success. It is difficult to force a teenager or an adult boy (girl) to study, but it is quite possible. Use reward methods for this, for example: You finished your studies today and did not get a single bad mark - praise yourself and allow yourself an hour or two to walk today. And if you also got a good mark in an important subject, then here you can still reward yourself with something tasty (chips, chocolate or pizza). Passed an exam or test- a bigger prize is supposed here: go with friends to a club, cafe or disco. Remember that encouragement should be only if you really deserve it. If they are guilty, then there can be no talk of any prize or rest. You must realize all the sweetness of victory and the bitterness of defeat.

Evaluate yourself for success soberly and honestly, sometimes a tense four deserves praise more than a solid five. In addition to grades, you can reward yourself for learning tickets, doing homework, going to the library, being active in class, etc. That is, the results can be expressed in completely different ways. Don't get hung up on ratings. It would be better to focus on the acquired knowledge. After all, as we know, the assessments that teachers give us are not always objective.

The first step is hard to take! The most difficult moment in learning is the first step, the beginning of the process. Admit to yourself how often it happened that you delayed your homework until the last hours of your wakefulness?! Probably often - because there are always things that seem more important than homework. Agree that starting to do homework is always more difficult than finishing it. It is so?!

The main reason for a difficult start is banal laziness. Homework can turn out to be a 15-minute matter, but after all, you need to sit down for it, start thinking, and you don’t want to do it. The sooner you overcome laziness in yourself, the sooner you will start to study well.

Learn well from the first semester! If you decide to finish this year with good grades and show yourself in the best light in front of teachers, parents and friends, then start studying well from the first semester. Don't put things off until later. At the beginning of the year (after the holidays), all tasks will accumulate gradually, and this is a chance to solve them quickly and correctly. If you delay, then towards the end of this year or semester you will get an unpleasant situation, there will be little time left until the end, and there will be many tasks and tasks. And you will no longer think about good grades, but about having time to pass the subject before the session. Learn to distribute the workload evenly and then you will definitely succeed!

Work more in class so less is left for home. tricky way for those who know how to value their time. It often happens that the teacher manages to finish the lesson before the call and, in order not to burden you with unnecessary information, offers to go about your business. We do not advise you to waste this time, you are still at school, at your desk and cannot communicate loudly with friends, so use this time wisely: start doing your homework. Let not on this subject, but on another, even if not for tomorrow. Doesn't matter! The main thing is that you will save yourself time at home, which means that you can take an extra 10-20 minutes for a walk with friends in the fresh air.

Arrange competitions and marathons. Try to negotiate with your parents for a kind of competition in which they will sponsor prizes. For example: if you get only good grades in algebra over the next two weeks, then they will buy you a new one after these two weeks. mobile phone(for example). The time and gift may vary depending on your previous academic progress, as well as the wealth of the family. If you set conditions for a year or a semester, then consider two factors, firstly, for six months or a year, the family budget may change (and not always in better side), so try to get guarantees of a particular purchase from your parents. Secondly, keep in mind that it is very, very difficult to motivate yourself to buy the same bike all year round. Sooner or later, you may not be able to keep the bar up.

Manage your time properly. Try to study according to the compiled regimen. For example, immediately after class, do not come and sit at the computer, but come and sit at the kitchen table, eat, then go do homework, and go out for a walk or go to a club in the evening. Thus, you will always know that at this time you need to do your homework, and not rest. Don't be afraid to experiment with your routine, as some can't be forced to study right after class, they need to rest first, and they start lessons the next day early in the morning, but this mode is quite risky, as there is always a chance to oversleep.

Develop your willpower. Sometimes it happens that no competition and no motivation can force a student to start studying. In such cases, there is only one piece of advice: “Git your teeth, gather all your willpower into a fist, and by all means, start learning! Not because you want to, but because you have to! Thus, you will develop your willpower, which will come in handy more than once in the future. Good luck!

As the wise Jesuits said, "The end justifies the means." Your goal is noble, so you don’t have to stand on ceremony with yourself.

1. Prepare your bag in advance

If you pack everything you need to train in the evening, your chances of getting into the gym will increase significantly. And if you still mess up, the bag will be a silent reproach to you.

2. Hate - don't do it

If you think with horror about the upcoming workout, do something better today that is more enjoyable. If you don't want to go to the gym, try to train at home. Tired of a set of exercises - pick up a new one.

3. Not in the mood to exercise - start training with what you love the most

If you're not in the mood to train at all, try doing one set of your favorite exercise. Most likely, if you managed to start a workout, you will bring it to the end. If the mood has not appeared, collect your belongings and stomp home. But next time we won't forgive you.

4. Sign up for a marathon or long-distance run

And preferably on one where you need to get by plane. And immediately pay the registration fee and airfare. Now there is no turning back. If you want to jump off, the toad will crush you, and you will have to train to the bitter end.

5. Airplanes First

Start your workout with the exercises that are the most difficult for you, and end with those that you like the most. Except as described in paragraph 3.

6. Don't study alone

If you are bored in the hall - appear there at the same time and do not forget to say hello when you enter. Very soon you will find people who work on the same schedule as you. Firstly, it will be more fun, and secondly, there will be someone to insure you.

7. Self-extortion

Do you like taking pictures? Fine! Take a piece of paper and write your phone number on it. Did you write? Now undress to the waist, exposing your weak torso, pick up a sign with a phone number and capture yourself in this form. For reliability, you can take a bodybuilder's pose and make a serious face. Ready? Now send a friend a letter something like this: if in 90 days I don’t send you a new photo with signs of clear progress, you can post this shameful photo on your blog. Hard? But effective!

8. Check your abs daily

Place your fingers on your stomach and take a deep breath so that your stomach puffs up. Now exhale and draw in your stomach. Now pinch yourself. What you are now holding between your fingers is pure fat. Fu, what an abomination! Do this every time you feel like skipping a workout, and you'll find that you'll be less likely to allow yourself to relax.

9. Make a selection of music specifically for training

Studies have shown that those who train to music perform longer and harder than those who prefer to swing in silence, to the clang of iron and their own strained panting. The main thing - do not make a mistake in the choice of music. Domestic chanson is unlikely to fit here ...

10. See yourself through her eyes

Ask your girlfriend what she likes least about you. I mean, from body parts. Arms, legs, abs - it doesn’t matter what exactly you don’t have from her point of view. It is important that now you have something to work on in the gym.

11. Watch for changes for the better

Sure, it's nice to flex your muscles in front of the mirror and wear a fitted jacket... But that's not the only sign of progress. Try to feel your movements during the workout. The longer you practice, the stronger you become, and the easier and more confident your movements become.

12. Be careful with fats!

Keep a piece of lard in a visible place in the refrigerator. Every time you go there for an extra portion of something tasty, it will remind you of the consequences of frivolous gluttony.

13. Be consistent

Try to set yourself goals that you must achieve for a certain period of training. Reached - set a new goal, more distant.

14. Gossip is also useful.

Need an extra boost to exercise? Take advantage of public opinion. Tell your friends about your workouts and plans for, say, increasing the biceps. And that's it, you are now a hostage public opinion and your reputation directly depends on success in the gym.

15. Challenge yourself. At least a small

If you, say, ride a bike to work, you have a great chance to improve your form. Note how much time you usually spend on the ride, and every day try to improve the result. Just don't forget to wear deodorant!

16. Don't waste time

Not every one of us can go to the gym when he wants to. Time pressure is a common problem. Therefore, learn to save time and try to use it as efficiently as possible, and then even 15 minutes in the gym will bring you good results.

17. If you already buy sports nutrition, then immediately for a year

If you are sure that supplements will help you achieve best results- Buy yourself a year's supply right away. Consider it an investment in your future success. Now you will have to swing at least until the protein runs out.

18. Communicate on fitness forums on the Internet

You can compare your achievements with the results of other guys and along the way gain inspiration for new achievements. Just don't take it too personally: internet chatter is all the rage right now.

19. Make a pact with your wife and children

It's simple: you get at your full disposal one hour daily, provided that you spend this time training. So you will kill two birds with one stone: you will get rid of homework and you will be in great shape.

20. Do a fat test every two months.

Nothing is more motivating than tangible results. And by the way, make sure that the same coach always does the test for you.

21. Write down your results

If your efforts in the gym are not reflected in your appearance, your desire to train can be greatly reduced. To prevent this from happening, measure yourself every week, write down the results and enjoy the slightest change.

22. Bet

Challenge someone to a little fitness challenge. For more motivation, call someone you don't particularly like.

23. Cadres decide everything

If you really want to train seriously, treat training like a job, and treat your coach and partner like an employee you have hired. They do not cope with their duties - fire them, that is, change them to new ones, more demanding of you.

24. Being fond of sports, do not forget about health

Check your blood cholesterol levels. Checked? Now set yourself the goal of lowering your “bad” LDL cholesterol by 20 points and increasing your “good” HDL cholesterol by 5 points.

25. Plan Your Workout Ahead

Hang a calendar on the wall of your room, if it doesn't already exist, and mark your training schedule on it for the month ahead. Cross off each workout with a sense of accomplishment and deep satisfaction. Left uncrossed - you are fined, transfer them to the next month.

26. Your goals in the gym should be tied to your life.

For example, if you weigh 80 kg, decide what is more attractive for you: bench press 80 kg (Olympic bar with two 15 kg pancakes on each side) or your own body weight. In fact, these are the same thing, but one of the options will motivate you more.

How to motivate yourself to finally go in for sports? If you are still wondering this question, then here are some simple tips.

Summer looming ahead and the bathing season, as well as falling in love are the best “motivators”, but if it’s autumn outside, and winter and fur coats are ahead, what should you do? In winter, kilograms are recruited by themselves. Many of us are lazy and cannot bring ourselves to go to the place where we have to strain after work. I was the same: after work, I wanted only one thing - to collapse on the sofa in front of the TV. However, I forced myself to go to the gym.

What to bring to the gym (besides sportswear and running shoes, of course):

• be sure to have a bottle of non-carbonated water (in no case can you do without it);
• a towel to lay on the simulators;
• you can take gloves so as not to rub the calluses from the simulators.
• hair tie, hairbrush, shower accessories.
• workout checklist.

And, if your budget allows, you can specifically purchase a sports bra, hygroscopic clothing, high-rise shoes and heel shock absorbers. But even if you don't have special clothing and shoes, all you need is just the desire to get a boost of energy and Have a good mood, give your body excellent health and tone. Find what's right for you!

Increasing. But what about those who do not like skates, do not snowboard and do not collect ice cubes? What about those who are used to doing fitness and now, or at least do morning exercises?

In 2008, American scientists thoroughly studied this issue. “The excuses used by people who don’t want to go to training are simply ridiculous,” , a psychologist at Flinders University in Australia, who participated in the study. “The most common are bad weather and the fear that the load will be excessive.”

In other words, there are no good reasons not to do fitness. There is simple human laziness, self-pity and lack of self-discipline. And all this can be combated by using simple but powerful rules.

1. Count money

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“The easiest method,” says Yale Law School professor Jan Aers, “is to buy a gym membership at a higher price with your hard-earned money. Out of thrift, a person runs to training like a pretty one.

2. Buy a card for a specific time of day

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This contradicts the previous point, but disciplines well. Finding time to train is easier if you know that you only have four hours to visit the club, and not around the clock. And how is it usually? I didn't get to the gym in the morning, but definitely Or tomorrow. Or in a week.

3. Carry fitness clothing with you

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If the training is scheduled for the evening, it makes sense to get together for it in the morning. “Get dressed in a tracksuit as soon as you wake up,” writes the American. “Let it be very beautiful, very expensive clothes, bought specifically for training.”

If the business dress code does not allow you to walk around the office all day, you need to pack a bag with you. The heavier the better. The severity, and with it the significance of the burden, will be an extra reason to reach the club at all costs.

4. Design Your Own Workout

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Elementary: if the usual classes do not inspire, it's time to change the program. Let's say instead of , do or . Or, by picking up one element you like from each workout, you can design your own training method. By the way, it gives a huge scope for such creativity.

5. Read while exercising

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Great idea: take a more interesting book with you to the gym and read it only when you are pedaling. Slowed down - the book to the side, accelerated - read again. First, the desire to find out what happens next makes you read more. Secondly, while reading you do not feel bored or tired.

6. Exercise When You Have Free Time

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It is not necessary to go for a run at exactly seven in the morning. Especially in winter, when in all respects it is still deep night. With the same success, you can run in the evening. And if running is not at all among your favorite disciplines, then you can. The benefit of our channel "LIVE!" broadcasts around the clock: 17 disciplines, dozens of different coaches.

Coaches "LIVE!" the same problems as ordinary people. About how some of them struggle with the reluctance to go to training, in our quick survey:

Yulia Zaichenkova:

“It happens, of course, that I feel bad or sad. At such moments, I don’t force myself, I don’t go anywhere, but I perform a spontaneous dance ( dance expressing the internal state of the performer, - ed.) I put my favorite esoteric music in techno processing - the mood rises instantly.

Ilya Vyaltsev:

“Dance is art. But it happens that you don’t particularly want to engage in creativity. Days like this, you know what I do? I'm dressing up. I usually come to rehearsals in a tracksuit. But if the mood jumps, I try to wear something bright: for example, jeans are red, a T-shirt is yellow and a cap. So that it was pleasant to look at yourself in the mirror. The students feel it all. In principle, in dance, the teacher is a conductor of energy. And when they see a guy in front of them in a torn T-shirt, holey socks and dirty jeans, their enthusiasm wanes. And if the teacher looks cool, cheerful, jokes, then the students try to match him.

Marina Korpan:

“There is one fail-safe way: really hard. I know women who, in the evening, hang a dress on a chair that they would like to fit into. New Year, and when they open their eyes at six in the morning, the first thing they see him and go up to training without any “I don’t want” and “I can’t” there. Therefore, without unnecessary sentimentality, they tear their eyes and breathe.

Stanislav Rogachev:

“Only a sleepless night can confuse my plans. Bad mood plays no role. I train in any weather and in any mood. Do you brush your teeth even when cats are scratching in your soul? It's a similar story with training."