Here are a few ways to keep your motivation going.
Have a meaningful goal.
If you have a reason to want to train, having a goal like adding muscle, losing a certain amount of weight, being able to move and feel better, then getting into the gym on a consistent basis becomes easier. If your goal is pretty specific, losing 20 pounds, getting a full range squat, adding 5 pounds of muscle makes getting to the gym even easier than having a generic goal. Get specific.
Schedule an “Event”
If you have something you want to accomplish like a race or a fitness test (2 min sit outs anyone ;) then being able to keep up your motivation is easier. It’s easier to keep training consistently when you know there’s a date on the calendar that you’re going to kick butt at.
Another way to hold yourself accountable is to get that particular friend that you trust that won’t give you just yes answers. But that will to call you to take you to task on the things that you don’t get done that you said you’re going to get done.
Low hanging fruit example:
“I’m going to be at workout tomorrow, see you there”…and then don’t show up.
Another tip to staying motivated and accountable is to give yourself three or four things do you need to do EVERY day that will lead to your fitness goals. Whether the goal is better health, moving better, weight-loss, more muscle or some combination of all of the above. Make a little checklist that you could do on a Word file or Evernote or Google docs or something like that. The checklist could like like
☐did I eat right today whatever that means for you
☐did I get enough sleep
☐did I get a workout in
☐did I move a lot that day (not gym time) particularly important if you have a desk job.
So maybe you’ve got a specific goal, scheduled an event, even have an accountability partner and a checklist. Why do you have any of those things? Maybe it’s like I was, embarrassed to take my shirt off at the beach, or like some other folks I’ve known, afraid of what their significant other is thinking of them because of their lack of fitness. If you’re clear about why you want your goal, then you’ll be able to push through any momentary lack of motivation.