A very important topic - We all put off playing sports for the next week, month or from the new year. We are such interesting people. And even if we give ourselves a "kick" and start playing sports, then after a while we give it up, because ... laziness, no time, no strength, etc. This list of “becauses” can be continued indefinitely, each of us will find reasons, no matter what to play sports. I have compiled a small list of motivations and secrets on how to force yourself to play sports. I recommend reading the article to the end, because you will definitely find your way to force yourself to exercise.

1. Choose the sport that brings you pleasure. It is very important. You can say the golden rule of motivation. If you play sports under pressure, then you will last a maximum of a month. And if you find something to your liking, then you will play sports with pleasure, and this will become your hobby and relaxation at the same time. If you like to run, then morning or evening jogging will be a joy for you, but classes in the gym will be a burden. See what a variety of sports, choose only what you like. Skiing, skating, rollerblading, swimming, running, walking, cycling, volleyball, football, fitness, aerobics, dancing, aqua aerobics, table tennis, tennis, etc. This list is so huge that it makes no sense to enumerate it. Think back to what you loved to do as a child. Try several sports and choose what you like. This will help you force yourself to exercise.

2. Find a friend for sports or a whole company. Call all your friends and offer everyone to go to the skating rink together, go for a bike ride outside the city to nature with barbecue, go to the pool together, etc. In this case, you will not notice fatigue, such training will bring you great pleasure from communication and from playing sports. If there are no acquaintances and friends who love the sport that you prefer, go to the forum of your city, there will be many like-minded people there. And you can also find fans of group sports, such as volleyball, basketball, who rent gyms for games or have a net that they hang in nature. If you really want to - you can fly into space. The main desire, and like-minded people for playing sports can always be found. Even if you constantly go to the skating rink on your own, then over time you will find those who go there regularly.

3. In order for the first sports to be a joy, get yourself new sportswear. The main thing is that you feel beautiful and attractive in it. After all, when we look at 100%, then we feel great. If you have problems with being overweight, then perhaps during the first classes you will feel inconvenience, discomfort, etc., and beautiful, comfortable clothes will help you cope with the complexes. Well, as another small incentive - do not lie idle with a new beautiful tracksuit)

4. Now everyone has pages on social networks, see what your peers look like? It's not by nature they are so fit, they are working on themselves! And you, if you try a little, you will definitely look like that! The main thing is not to be lazy! And at the meeting of graduates you will be on top! Isn't it a reason to force yourself to exercise?

5. Set yourself a goal. As in childhood, I made a wish and thought, if I do something through force, then my wish will come true. The wish didn't always come true. But the habit remained. I kind of take a small step to fulfill my desire, even if nothing depends on me. Well, sports, figure and health are interconnected things. Guess, for example, if I stick to my jogging plan for a month, then at the end of the month I will definitely lose 3 kilograms.

6. Make a workout plan. But, the most important mistake of all those starting a new sports life is a sharp start. You just burn out from excessive loads. Even if you can run 10 kilometers in one go, don't do it. Run 2 kilometers and stop, even if you feel like running further. remember that feeling when you want to run further. And remember it when you want to skip a workout. Remember, increase the load gradually! Then there will be a desire to play sports further.

7. This advice is not so effective, but I cannot bypass it. This advice is given by many bloggers, but personally it will not force me to play sports. Buy a subscription to the gym, aerobics, etc., and then you will feel sorry for the money spent, and you will be engaged. For me, this is not an incentive, the subscription will end in a month, and you will drop everything and certainly will not buy a new one.

8. Are you running out of time? Unplug the TV from the outlet or remove the batteries from the remote. How much time will be free? Try just one week and see how much free time you have. Press exit as soon as you exit social networks and the next time you start entering your username and password to enter the social network, click on the cross on the page) And now, you have provided yourself with at least 30 minutes. And in sports, the main thing is to start, then you will enjoy it.

9. The help of loved ones is indispensable, and without it, nowhere. Ask your loved ones to keep an eye on you for the first month, get you out of the fridge before bed, or send you to a workout. Sometimes it will be very annoying, tested on myself, but it will definitely help.

10. Photos of people BEFORE and AFTER are very motivating to start playing sports. Look at the photo, read how people's lives have changed after they started playing sports.

11. Good health is a great motivator. If you often get sick, you have poor immunity, then sport is what you need. But again, without fanaticism, gradually increase the load.

12. You can force yourself to play sports by remembering how men and women look at each other. After all, when you are in great shape, you will catch the interested glances of men and the envious glances of women. And yet, while playing sports, you can meet your soul mate.

Everyone wants to have an ideal figure, athletic, toned and healthy body. It is not necessary, in this case, to visit gyms, fitness clubs. You can play sports at home, especially if you know how.

But, here, the most difficult thing is to force yourself to train regularly, to overcome your laziness. There are several proven methods for this.

They will help you to play sports on your own, seven simple techniques, which we will tell you about today:

1. Kind of sport;
2. Music;
3. Achievements;
4. Competition;
5. Joint classes;
6. Mode;
7. Prizes and penalties.

Let's take a closer look at each item and find out what they mean.

Kind of sport

The most important thing is to decide what kind of sport you will do. It is important that sports are fun and interesting. To make you look forward to your next workout.

Often people stop exercising due to the wrong choice of sport. Laziness comes from a lack of interest. Try yourself in different directions and you will definitely find what you like and suits you.

Music

Do sports at home accompanied by music.

Rhythmic, energetic music will make your classes more fun and enjoyable, add energy and strength. A warm-up before class can be designed in such a way that it resembles a dance.

And, as you know, everyone likes to dance, without exception. Yes, and performing basic exercises, you can to the music, pre-selected for classes.

Thus, you will not only go in for sports, but also develop beautiful, dance steps that will be useful to you while dancing.

Achievements

Achievement is important in any sport. Set goals for yourself, achieve them.

Be sure to record all your successes - start a diary for this. In this way, you will be able to regularly review what results you have already achieved and how much you have grown over a certain period of time. This will motivate you to keep going.

Competition

To make sports more interesting, periodically, with friends, hold competitions (for endurance, for time). This will allow you to stimulate yourself.

If friends are not around, call them and find out what results they have been able to achieve. Try to surpass them. Even better, compete with yourself, improving daily and breaking your own records.

Joint classes

Forcing yourself to train is much easier if you do it together with someone. Invite your significant other, or any member of your family, to play sports together. If you live alone, invite a friend.

It has been verified that when someone is watching the training, it is no longer possible to be lazy. You have to force yourself to meet the standard. And this is exactly what is required.

Mode

Mode in sports plays an important role. Be sure to make a schedule of classes and play sports strictly according to it. Do not skip classes without a good reason, otherwise it will be difficult for you to force yourself to start exercising later.

If the lesson is still missed, be sure to work it out. There is no need to load yourself heavily from the first lesson. Start small and continually increase your workout time.

Prizes and penalties

You can control yourself with rewards and penalties. For example, for skipping classes, you are limited to watching your favorite show.

And for a successfully achieved goal, allow yourself to relax with friends, or come up with another reward that is pleasant for you personally.

If you can’t control yourself on your own, ask a loved one to help.

Outcome

It doesn't matter what sport you choose to practice at home. It is important that it brings pleasure. Use our tips and you will definitely be able to force yourself to play sports.

You have tried many times to force yourself to exercise. Each time you looked at your thin or overweight body, and I caught myself thinking that something needs to be done about it. In various ways, they set up to start training on Monday or Friday; purchased various accessories, exercise equipment, sportswear specifically for running, gym, swimming. We bought a subscription to the gym, swimming pool, gymnastics or yoga section. Enlisted the support of friends, after a few weeks, who had no desire to continue to support you. And after some time, when you were alone with yourself, you left the struggle.

Yes, I know this, it happens all the time. I have gone through this many times, seen many and many times how my friends quit playing sports, even those who were the best at it in life and who only liked to play sports. I know what I'm talking about and I understand you perfectly. At times like these, questions arise. Why do some people keep exercising while others stop as soon as they start? What is the secret of these people? Many are inclined to believe that such people have iron willpower, they are purposeful and disciplined, but I want to assure you that this is not so. Discipline and willpower only work in the short term.

In the long term, it is necessary to develop a habit and engage in habit training. That's the secret. The method that I would like to offer you will help you train your habit of doing sports at home, going to the gym or doing morning / evening jogs systematically and periodically.

1. Set a goal for yourself. To do this, answer a simple question. What do you want to achieve?

• Reduce weight?
• Increase muscle mass?
• Get stronger?
• Become more resilient?
• Get faster?

The same exercises can be used in different ways: to develop endurance, strength, speed, weight loss or increase in mass. But before you start, you need to set a goal. What do you want to achieve with training?

I want to warn you against setting multiple goals like most young guys do. Their goal is something like this: “I want to be hardy, strong and fast, gain muscle mass and lose some weight.” I am not exaggerating at all, this is the goal of most people who are thinking of changing their bodies!!! So, in order for the result to be long-term - Do not set yourself more than 1 goal. Only when you reach it, you can start setting another goal.

2. Set clear deadlines for your goal. At the second stage, you need to set the exact date by which your goal should be achieved. You must make a poster, a sticker on the monitor, a reminder on the phone, on which to depict / write the goal and the date by which you must achieve it. At this stage, I want to warn you against sky-high goals in an unrealistic time frame. For example, losing weight by more than 5-7 kilograms per month is just as unrealistic as gaining muscle mass (I mean muscles, not fat) more than the same 5-7 kilograms in the same period - exceeding these indicators is either a severe blow to your body and organs, or the use of chemicals, which I generally do not recommend using for a number of reasons. If you don’t know what indicators to set by the deadline, set the number of workouts that you must do by the set date, this will give you even more motivation. After that, you will definitely be able to set a better goal, with a realistic deadline.

The best place for your poster or reminder is in front of the bed, you wake up in the morning to see your goal and date, and also go to bed in the evening. In this case, it is a kind of affirmation.

3. Write a plan. Having a goal in hand, as well as a time frame for achieving it, you must write an action plan.

• What training program should you use?
• How many sets and reps should be done per exercise?
• How many workouts per week will you have?
• Will all workouts be the same or will you vary strength, anaerobic and other?
• Are you going to work with weights, on simulators, or will it be a program without additional weights?

Time will always push you. You must use every minute of your training to achieve your goal. Therefore, choose a program that will lead you to this goal without wasting precious time. Sometimes it is difficult to decide on a program right away, or you may need the help of a qualified specialist, do not hesitate to contact them. Asking for advice from experienced people will help save a lot of time and idle work. It is best to start with general physical exercises, if up to this point you have not dealt with sports at all, because you need to strengthen the ligaments and accustom the muscles to the loads that they will experience in the future.

4. Schedule sports in the morning. After a dynamic day at work, it is very difficult to force yourself to train, go to the gym or take an evening jog. For productivity, plan your workouts in the morning, even before work, approximately in this mode:

• Wake up early in the morning
• Be sure to eat breakfast, and as healthy as possible,
• Prepare everything you need for work in the evening,
• Feel free to go to training.

At the end of your workout, you will be closer than ever to your goal. And you have a whole working day ahead of you, but the main thing is that you will start it with the first step towards achieving your goal. This should not only motivate, but also inspire hope in what you are doing.

5. Stick to your plan. I have experienced this myself many times. On your most productive days, you don't notice how the workout flies by, the intensity of which goes off scale for all 200%. But there are days when your mind is ready to go, but the body arranges a real sabotage. You should know that at such moments it is necessary to force yourself to go according to the plan towards the intended goal. Grab yourself by the scruff of the neck and literally drag yourself into the gym or out into the street. Do not transfer the training, do not give in - that's the whole point. The habit of exercising must be developed more diligently than the exercise itself. Therefore, force yourself to start, but the intensity and productivity in such a workout is not so important. The main thing having revealed it was done on the planned day, time and place, and this is a victory, a small one, but a victory well on the way to your goal.

Internal sabotage is the hardest thing to fight, in the end, victory will be yours if you do as I described above. The more days you train, the faster the habit develops. Stick to your plan to achieve your goal.

6. Find a workout partner who already has the habit. If a friend or partner for some reason quit exercising, then I can say with confidence that you will quit soon.

After your partner refuses to exercise, force yourself to go to a workout and look around. You need to find that person who already has a trained habit that you are just striving for. Just approach such a person with a request to train with him. As a rule, people willingly agree, in weight training gyms, a partner can always spur on more, if necessary, insure, somewhere to support. Even while jogging, you can accidentally stumble, twist your ankle, which happens very often, and when you are not alone, then you have someone to rely on in such a critical situation.

Good a sports partner will only increase your motivation and success to achieve the set goal. Just keep looking, don't give up.

7. Confidence. Be confident. You can achieve a lot, any person including you, only by believing in yourself that you can do it. I will tell you that having a clear goal in mind and a written training plan will only increase your confidence in yourself, because the goal and the plan are the first step towards your goal.

You should know that habit that you will develop over 30 days, itself after this period will push you to training. The most common training programs for weight loss or muscle gain recommend no more than 3 workouts per week, this total 12 workouts per month. Just imagine you need to train your habit for 12 days. This is only 1/3 of the entire month!

Set a goal, set a date for it, write a plan, schedule your morning sessions, stick to your plan, find a workout partner, and be confident that if others can do it, so can you. you can.

You can also undergo eniodiagnostics, if suddenly your strength has left you and the energy to move yourself from the dead center has evaporated. Diagnostics will clearly show problems and distortions at the energy-information level

GO ENIODIAGNOSTICS!

Motivation is extremely important. Knowing what you are studying for, it will be easier for you to overcome laziness and complete all tasks on time. And it does not matter what is your desired outcome - a well-deserved trip at the end of the semester or a successful career in the future. The main thing to remember is that you can’t sacrifice time for classes in favor of extra hours on the Internet.

You should get a convenient and notepad or diary, where you should not be lazy to write down all the tasks with comments on them. And there is a little trick - the more accurately you write everything down, the greater will be your desire to carry out the planned. Incredibly, this is how the human brain works.

Try to write the planned time that you have to spend on each task. Moreover, you need to specify it with a margin of an hour, in order to avoid stress or panic in case of not fitting into the planned framework due, for example, usually to traffic jams on the way home or some problems with finding information.

And now let's move on to the most important and difficult thing - the implementation of the planned. So, you have painted everything, but you can’t start in any way. First you should do all the most tasks, and only then proceed with the difficult one. Why? In the event of serious difficulties and problems (and no student is immune from them, and this is quite normal!) You can lose a lot of time and not even have time to do what you could.

Do the tasks that are most interesting to you first - this way you will constantly maintain a healthy enthusiasm and motivation for learning. Look in each subject for those knowledge and aspects that you could use in your favorite business.

Procasting is almost the most common problem of students and schoolchildren, which prevents them from submitting work on time and absorbing even quite feasible amounts of information. Behind this word lies nothing more than wasted time on the Internet or in front of the TV. Keep reminding yourself that not much will change in a couple of hours on social media updates, but once you've done all the important things, you can chat with friends and view photos with a light soul and for as long as you want!

If you find it difficult to concentrate at home - for example, a couple of hours before the deadline, cooking or cleaning begins to seem the most interesting activity, then just take books or a laptop with you and go to the nearest pleasant coffee shop or (which is undoubtedly a little more preferable) a specially equipped library . Such an atmosphere will help you concentrate much better and get down to business.

A slender, beautiful and fit figure is the dream of many people. Unfortunately, for a large number of people, it remains a dream. What's stopping them? Laziness, lack of motivation, postponing “for tomorrow”. In fact, losing weight is very simple, and for this it is not necessary to constantly starve and exhaust yourself to the point of exhaustion. Enough regular feasible training and dietary adjustments. It sounds simple, but when it comes down to it, for many it becomes a real problem. Not everyone understands how to force yourself to exercise and lose weight. In fact, there is nothing difficult in this, but it will take work on yourself. Including psychological.

If you still don’t know how to force yourself to engage in yourself and sports, then perhaps you don’t understand why you really need it. Psychologists advise dividing this process into several stages:

• Review and change your attitude to the problem. If earlier you tried to force yourself to lose weight, now try to look at this problem from a different angle. From the process of bringing yourself into shape you need to enjoy, feel comfortable. There is nothing difficult in this - it all depends to a greater extent on your beliefs. It is important not to force yourself, but to form new habits gradually.
• Determine the reason why you want to lose weight. Ask yourself this question and try to answer it. Do you want to have fun when you look at yourself in the mirror? Wear nice tight clothes? Feel better and get rid of a number of health problems associated with obesity? Tired of ridicule towards fat people? Great, remember this reason and keep it in your head during the entire further process of losing weight.
• Replace old habits with new ones. Your new habits should be healthy and fit with your passion. If you have already set yourself up for the result and are ready to abandon your previous wrong views, it should be easy for you in the future. For example, if you are used to having a heavy dinner, but give up this habit in favor of a light protein evening snack, and see minus 200 grams on the scale in the morning, this is already a great incentive to move on and not stop.
• When you feel like giving up remember your motivation and results already achieved.

A great option is to lose weight with someone together. If there are no people in your environment who pursue the same goal, you can find accomplices through the Internet, on forums or in groups dedicated to weight loss.

Do not be upset, even if something does not go according to plan. Just keep sticking to your new habits, and soon the reflection in the mirror will make you incredibly happy.

What can be done at home

Many people prefer to lose weight at home, and this is a great option. But at this stage, problems with motivation may arise. How to force yourself to exercise at home and start losing weight at home? Experts give the following recommendations regarding this:

• See photos of people whose figures inspire you. And it doesn't matter if it's a slim model or a muscular bodybuilder. Just look at these photos and think that soon you can look the same. And someone is helped by the so-called negative motivation: they wanted to eat something harmful - they looked at photographs of fat, ugly people.
• Paste the refrigerator with the same photos and motivating slogans.
• It will not be superfluous to visit a nutritionist. He will tell you about the dangers of being overweight, and this information, deposited in your head, will also help you not to give up. Also, a specialist can provide you with a ready-made plan that will help you achieve your goal.
• Visualize desires. Imagine how your life will change after losing weight, how you will feel in a new image, how you can dress.
• Plan. Don't just focus on weight loss. Set additional, so to speak, passing goals, for example, a month without sweets or walking to work.

These tips will help you start losing weight, so to speak, in a moral sense. And, as we know, it all starts with our thoughts.

How to start losing weight

How to force yourself to lose weight and go in for sports? The most difficult thing is, and just the right start is very important in the whole further process. First determine the BMI (body mass index) to understand how many extra pounds you have from a medical point of view. Then soberly assess your own shortcomings and decide how you will get rid of them.

• Set yourself a goal how many kilograms and by what time should you throw off. Keep in mind that this goal must be realistic and achievable. Healthy weight loss involves losing up to 2-3 kg per month.
• Warn loved ones that you are losing weight and ask them to support you. c so that they do not offer you harmful products and do not interfere with losing weight.
• Count calories eaten per day. Keep a diary where you will write them down.
• Increase the amount of protein in your diet But reduce fats and carbohydrates.
• try drink more pure water.
• Eat little by little(200-250 grams of food at a time) and often enough (5-6 times a day).
• Necessarily play sports(This point will be discussed in more detail below).

Reward yourself for small results, but not with food. Think of something else, for example, you can please yourself with a stylish new thing or other purchase.

Switching to proper nutrition

An important point in how to force yourself to lose weight and play sports is the transition to proper nutrition. Initially, forget about various hard diets, fasting and other dubious ways. With their help, you may lose weight, but the lost weight will return incredibly quickly, and not by itself, but taking with it a lot of health problems.

First, learn all the principles of a healthy diet. And it can be tasty and balanced. Over time, by loving the right food, you can feel much better. To switch to such a diet, follow these recommendations:

• Get in the habit of making a grocery list before going to the store and don't deviate from it. It is important not to be tempted by chocolate bars and other filth, which are specially placed near the cash registers in supermarkets. To make the transition to a healthy diet painless and smooth, reduce the amount of unwanted foods in the diet gradually, and minimize it over time.
• Buy a large variety of greens. Starting to use it, you will soon feel the freshness, lightness and vivacity that these products give, which contain almost no calories, but include a huge amount of vitamins and minerals.
• Try to go to shops and cafes on a full stomach - due to hunger, you will not be able to control yourself and eat / buy too much.
• Try not to eat canned foods, it is better to replace them with frozen ones. Salt, together with industrial preservatives, negatively affects both the figure and health. Quick freezing is much better in this regard, as it helps to preserve almost all the vitamins and beneficial components.
• Refuse ready-made food: various frozen dumplings and dumplings, ready-made pancakes and pies - this is one harm and a lot of extra calories.
• Don't eat white bread. Replace it with rye and bran.
• Choose a natural source of sugar - replace sweets and white sugar with fruits, honey.
• Place healthy food in a prominent place: in the center of the table, instead of sweets, let you have apples, tangerines, dried fruits.

Do not categorically forbid yourself something. With proper nutrition, you can afford absolutely everything, but your favorite high-calorie foods can be eaten only rarely and in small quantities. Without strict prohibitions, you will not break.

How to force yourself to exercise

“I can’t force myself to go in for sports” - quite often you can hear such a phrase from those who want to lose weight. Here everything is also quite simple. Follow these guidelines:

• Choose the sport you like. Not the one that is in trend or promises amazing results, but the one that you like - workouts that bring pleasure will be more productive. It can be anything: dancing, running, gym, yoga and so on.
• If possible find a partner for homework or going to the gym.
• Buy a gym membership or pay for a trainer- so you will feel sorry for the money spent, and you will be engaged.
• Yet again, See photos that inspire and motivate you. Motivational videos are also helpful.
• Sports can be safely combined with everyday life such as using the stairs instead of the elevator, walking to work, and so on.

You can study at home with video tutorials. Also, home workouts will become more pleasant and easier with your favorite music or TV show. How to force yourself to exercise every day? Usually, if you have already started, it will be much easier to continue. When you are too lazy to study, remember your motivation.

How to make someone close to you lose weight

But what if you really want a loved one to lose weight? Maximum tact is important here, because if you communicate your desire frankly, anyone can take it with hostility and begin to resist. A wise and cunning approach is important here. Try to interest by your own example: start eating right and exercising yourself. Call a loved one with you, as if by chance, as if you are bored. Losing weight together is always easier and more enjoyable.

Forcing yourself to lose weight and exercise can be quite difficult. But everything is possible. First of all, your motivation, your sincere desire and readiness for sacrifice are important here. But remember that the process of losing weight should be easy and enjoyable. It is important not to force yourself to exercise and eat the right foods, but to love them. And it is quite real! Do not set strict prohibitions and do not make yourself feel bad - usually excessive efforts at first lead to the fact that a person does not bring what he wants to the end. Approach the process of finding the perfect figure easily and intelligently.

Video motivation: how to force yourself to play sports