With the warmer weather coming and the dark nights of winter behind us, it seems like it is the perfect time to get back into your workout routine and work on your weight loss goals.
But if you find yourself in a bit of a rut and struggling to get going and make it happen, have a look at these 5 tips to help you break out and get into gear:
1. Take some time off
You may be falling into the category of overtraining: no longer enjoying your workouts and struggling to get motivated, failing to see results even though you are working harder, and constantly fatigued despite your efforts to sleep and ease up on your workout intensity. If this sounds like you, the best thing you can do is take a break. Not just a switch it up and try a different exercise break, but a full on, no exercise break. Overtraining can become a serious and debilitating negative side effect of exercising too much without adequate recovery in between, and if left to go unattended can leave you sidelined for more than just a week or two. Be aware of your symptoms and assess whether you have been exercising excessively in the last few months and don’t dismiss the idea of overtraining and the necessary treatment for it.
2. Change it up
Maybe you are in a rut because you have been doing the same thing for so long and you are just tired of it. Not only has it gotten really boring for you, but your body becomes more and more efficient at a workout the more you repeat it, and so you are likely no longer feeling challenged and your workout is failing to give you that same high and sense of achievement it once did. Whether that means that you need to mix up your route, find a new training partner, or try out a new type of exercise altogether, all of these things are good ways to get your motivation back and get excited about working out again.
3. Work on your mental game
Many sports and fitness regimes involve a very active mental component, where you need to be on your game mentally as well as physically. If you find yourself giving up easily, lacking the motivation to push through when things get tough, or tending to opt for the easy options when it comes to working out, you may benefit from doing some mental training. Incorporate things such as affirmations, find a mantra, and develop some mental tactics you can call upon when the going gets tough!
4. Fix up your diet
If you find yourself struggling to do your workout because you are genuinely lacking in energy and feeling extremely fatigued, it may be that your diet is holding you back. A diet high in refined carbohydrates and sugar, with regular consumption of coffee and meat can cause you to have a sluggish metabolism, or one that it marked by highs and crashes courtesy of all the stimulants. If this sounds like you, focus on replacing your refined carbohydrates with complex carbs and limiting your meat intake. Instead consume plant-based sources of protein, which are also high in fiber, and add in lots of veggies and a good source of healthy fats.
5. Feed on the motivation of others
If your biggest struggle is just getting your butt into gear and getting out the door, skip that step and use the motivation of somebody else. Arrange to always go to the gym with a friend, find a running partner, or better yet, switch to class-based workouts for a while. In the latter scenario, instead of paying for an open gym, you pay for a certain number of classes and you go to class each day. It is at a set time and you have already paid for it, so you are less likely to skip it, and you will become part of a community there that holds you accountable!