You are too tired. It's very cold out there. The gym is very far away. Your couch is calling you. We've probably all found reasons not to workout when we're not in the mood. “Low workout motivation — or no mood — is common,” says Amanda Capritto, an ACE-certified personal trainer and nutrition coach at Trainer Academy, based in Miami, Florida. and normal”. “Even as a professional in the fitness industry, I am rarely motivated by motivation alone .” Greg Chertok, a certified mental performance consultant in New York who works with athletes and coaches at all levels on mental strength training, adds: The motivation to promote any behavioral change can actually be a trap.

The best people don't wait for momentum to attack. Instead, they identify actions that are consistent with their values ​​​​​​​​​​​​​​​​​​​​and commit to them by creating habits that encourage them to do so, he said. We would all be unimpressive athletes, romantic partners, or professionals if we only did the right thing when we felt like it,” he says.
This doesn't mean that motivation is useless or that training is often a hindrance.

Research shows that intrinsic motivation in particular – or the motivation to do something simply because you enjoy it rather than for some distant theoretical reward like a “bikini body” – is what necessary to adopt an exercise routine. life. [1]

Sam Ryan, a masters level performance and sports psychologist at Clontarf Rugby Club in Dublin, says: “Doing something for the sake of the task, not to improve High ego is the best.

But considering that, yes, there will be days when you just don't feel like sticking to your exercise routine, so here's how experts say you can overcome your bad attitude and start


1.Find out your why  


 Especially the immediate benefits It's worth repeating: If you only exercise because you think you should, you'll rarely be in the mood. But pay more attention to the immediate, tangible benefits (like a better mood, feeling of accomplishment, or more energy) than the long-term benefits (even valuable ones, such as longevity, disease prevention, and weight control) may mean you'll be motivated to exercise more often because you're likely to reap those benefits along the way. training program .[2] “ Move from an achievement goal to an experience goal, so it feels like something that will nourish you and your day, instead of something that feels like a chore,” researcher Michelle Segar, PhD Doctor of Sustainable Change at the University, recommendations.


2.Ask yourself why not?


Chertok says saying you're not in the mood to exercise is often an excuse for procrastination. So ask yourself: What am I trying to avoid? Physical discomfort? Judgment from others at the gym? The need to shower after completion? Once you can articulate the real reason why you're not in the mood, you can do something about it. Maybe you remember that progress only simply comes from discomfort, consider wearing something that boosts your confidence or invest in dry shampoo If your reasons are more basic (you're not well-rested, fueled enough, or hydrated), address those needs and see how you feel, says Domenic Angelino, trainer ACE-certified individual at Trainer Academy, based in North Providence , , Rhode Island. If you feel low on energy, try eating a healthy, high-carb snack to increase your blood sugar and feel more motivated to exercise,” he says.RELATED: What to Eat Before and After a Workout. 


3 Prioritize Exercises You Really Enjoy 


If someone has trouble going to class regularly, it's often because that particular exercise doesn't interest them excitement, says Cesar Vasquez, a NASM-certified personal trainer and national Les Mills presenter based in Somerset, New Jersey “I can steer them toward something they love , ” he says, such as taking a dance class instead of strength training or doing a mindfulness-focused workout like yoga instead of a high-intensity interval workout. interstitial.


4. Focus on getting started

Identify the first steps to starting a workout and commit to following them.Maybe you tie your shoelaces, take a few dance steps, or start your car. “Listen to music from your favorite playlist or have a pre-workout snack that you enjoy, ” says Ryan. “Build the habit of signaling your body to take action, thereby avoiding having to rely on willpower.” Once you've started, you'll definitely want to keep going. “The reality is that often motivation comes after you start something, not before,” says Chertok. 


5. But don't Push  


However, there's a catch: Building motivation by taking small steps is different from forcing yourself to complete that workout you dread. “Going against what you want to do will cause you to develop more negative associations with being active ,” says Angelino. “This is not ideal and will not serve you in the long run.”Even knowing you'll feel better after a workout isn't the best source of energy if you don't enjoy the workout, adds Dr.Segar, author of The Joy Choice: How to Achieve Lasting Changes in Diet and Exercise. “Pushing it out is a recipe for making you despise exercise more and more.”So if you' ve started working out and still don't have the motivation to continue, try another activity or stop. “Give yourself grace and truly honor it, while also being mindful that you are making a conscious choice because of how you feel today,” says Segar. moving .


6.Switch It Up

Angelino recommends creating or following two basic exercises: one for the upper body and one for the lower body. Then, create four versions of each exercise: a long and short version that you can do at the gym, and a long and short version that you can do at home.

“Instead of forcing yourself to train in a specific way, it's much more effective to tailor the way you train to how you're feeling and your life situation,” says Angelino.

You can also create exercise options by browsing different exercises you like or feel like doing on a given day. Maybe you dance in your living room instead of jogging, or take a long walk around the neighborhood if you miss gym class.“When you say , 'I'm not in the mood,' what you're saying is 'I don't feel like doing what I planned to do,'” Segar says. “It's all about making creative choices and rethinking. »

7. Skip the workout and move more instead

If you don't want to do a formal workout that requires a change of clothes and a list of exercises, you can still enjoy these Benefits of physical activity by incorporating more movement into your day. Take a walk to complete the errands on your list or do a few, says Jorge Cruise, ACSM certified personal trainer and author of the upcoming book The Hunger Eraser. burpees in the living room. “It's about doing something real, whether it's eight minutes or two hours,” he said.

Research shows that just two minutes of vigorous physical activity at a time – a total of just 19 minutes per week – is linked to a reduced risk of cancer, heart disease and early death. More movement is associated with more benefits to some extent (see more below), but the bottom line is that some is better than none.

8. Take a day or a week off

Sometimes not being in the mood to exercise means you should take a break. According to the National Institute of Sports Medicine, in the most severe cases, decreased motivation and low energy can be signs of overtraining syndrome, a potentially dangerous condition.[4] “If you are feeling deeply tired and that is the cause of low motivation, you might be better off going for a walk or doing some light stretching instead of your regular workout,” says Capritto. “Rest is an important part of an exercise routine .