Can you still remember what it felt like at the outset? – when you weighed your options and joyfully decided to stay at home and achieve your aim, setting up your smart-workout goals. Then you started! Sticking closely to the smart-workout plan and routine, and it felt like “To hell with the gym!” You can now train whenever you like, wear whatever you deem fit – without wasting money trying to look “presentable”,– spend the gym membership fee on a couple of dumbbells or other important equipment, the list was endless.
But it happened, You stopped! Maybe not at once, but gradually, due to a couple of reasons you can even barely identify – You lost the Motivation!
If you really desire to revisit those glorious days and moments, or you just started working out/training at home and would love to keep that motivation to exercise regularly, then this article is what you need. Let’s get started.
Understanding the SMART workout
SMART is an acronym which stands for Specific, Measurable, Attainable, Relevant and Time-bound respectively. This acronym accurately provides the criteria needed to guide you in setting your objectives generally. However, starting your workouts or training at home with this acronym as your basis of setting your workout goals will mean setting your fitness objectives right and nailing each one of them correctly.
Since you have a clear map of everything you need to do, your fitness goals will therefore be achieved successfully. It is very important when deciding to train at home, to have the SMART-workout goal setting. Doing this will surely go a long way in keeping you motivated all through.
Keeping Motivation Training at Home
“How do you even get the motivation to train at home?” This is a question that gets asked every now and then. Of course, sticking to your workout routine is often an uneasy task – it is easier said than done! But before you can get a solution to something, the first step is figuring out the problem. A lot of circumstances can stand in your way of achieving your fitness goals. Here are a few of the most important reasons you might be losing your motivation:
- Routine: A lot of people lose their motivation to train at home because they are following the same old workout regimen. Let’s be real, following the same training plan for weeks – even months – without a change in format, will yield little to no progress and most likely kill your morale, leaving you unmotivated to continue in the same pattern.
You should consider changing your workout routine or regimen into something new, interesting, and more challenging as you grow too “familiar” with your old routine. If you do not know how to successfully achieve that, check How to design an effective Workout routine.
- Goals: Are your goals truly realistic enough to be accomplished within a particular period of time, and with that training plan? To be able to achieve your goals, your training plan must match up! Not seeing results can also deaden your motivation and eventually lead to an halt in your fitness progress. A solution to this is provided in How to set your SMART fitness goals right.
- A Busy schedule: Looking at your to-do list for each day and realizing how tight is, signals that; “here is another thing to deal with”. Creating time to work-out might be overwhelming, but if you look closely enough, you would realize that; you can actually designate more time than you thought was possible. Small bits of 10 minutes would go a long way at the end of the day – since your “gym” is right there with you anyway. Read more about fitness for busy people here.
How to Set your SMART-workout fitness goals right
Setting your SMART fitness goals right might just be the trick you need to stay motivated. Follow these SMART guidelines to set more realistic goals:
- Specific: When setting your goals, it is not enough to be satisfied with a “general” goal, set explicit goals that reflect your lifestyle and present body state. Clear and easy goals are more easily understood and pursued. For example, do not say “I will get fit” (how do you plan to do so?), rather, say “I will burn X calories”, by doing this, you have specified your goal and also the exact thing you plan to achieve.
- Measurable: Aside being specific, your goals should be Measurable i.e. you can track the progress with a value. This would have been answered when you decided on the amount of calories you hope to burn. Thus, when you finally reach your goal, you would be well aware of the incredible progress you’ve made.
- Attainable: When aiming for a Measurable goal, do not set unrealistic values for yourself, though challenging yourself will undoubtedly push you to your limits, don’t overdo it. Try going for goals you can possibly attain within the specified period. To calculate the X amount of calories burnt within the specified period, you can use the Harris-Benedict equation, using fitness devices, or using an interactive online calculator.
- Relevant: Are your goals peculiar to your current stage in life? For our goal example, burning of calories is definitely relevant to a person that wants to get fit. Try choosing a goal that personally motivates you.
- Time-bound: Ensure you specify and set a time limit or deadline for each goal, that way, you will definitely be more committed to it. Having a deadline will create a reasonable amount of “pressure” needed to help you work towards achieving the goal. Setting time limits will resolve into new limits and goals.
How to keep being motivated to workout at home
- Move your mind: Although, exercises involves more of moving your physical body – arms, legs, etc. –having a quite immovable mental barrier will certainly result in you not sticking to your routine. If you do not move your mind– convince yourself about the need to exercise– you simply will not move your body. Add a value (other than fat loss) to make the time spent on workouts worthwhile i.e. letting your workouts have a deeper meaning to you.
- Keep it short but diversified: When having to think about the long hours you will spend working out, it will be difficult for you to stick with that kind of plan. Conversely, a short and diversified workout plan will surely interest you more to stick with.
- Designate your space: Although not everyone have the luxury of an extra space, but if possible, try as much as possible to create one – a space as big enough as your yoga mat is enough to do the trick. Then try to keep all your training equipment organized in there in a way that excites and motivate you. Want tot build your own personal home gym to stay motivated? Check out our article here for help.
- Schedule your workouts: It’s also important to decide your workout days, duration and types of exercises you would do. If you are the busy-type, try splitting up your sessions into shorter periods and input them in your calendar.
- Join an online program: Ensure you join an online program to adhere to and complete. This can be achieved by either joining an online Workout community or with the use of training apps – there are tons of them out there. So you won’t have to waste too much time deciding which exercises is next, making your workouts fun all through!
- Listen to your favorite playlist: Since you are now a “gym owner”, the joy of listening to your best songs and having control while working out can potentially increase your morale and energy to super high levels. Blast them as loud as possible, only your innocent cat can judge you!
- Invite others: This helps you combine workout periods with some sort of “social” time. Having a group (or friend) to workout with just makes everything easier. With them around, you can easily push through tougher workouts, as there would be a lot of motivation and support available.
How to design an effective SMART-Workout routine
Set you goals “SMART”ly. knowing your exact goals will make you well aware of what you are trying to accomplish. Your goals will determine HOW you build your workout routine.
Here are a few tips to help you create your effective and personalized workout routine depending on your SMART-workout goals and these 5 factors:
- Consistency: Consider your schedule and responsibilities, how many hours can you afford a day? Which kind of job do you have?
- Variety: This is pretty simple! Avoid workouts that follow the same pattern – Switch up various exercises, increase or decrease the number of reps/sets/loads etc.
- Active recovery: Include one full rest day and one or two active recovery days.
- Challenge yourself overtime: but not recklessly.
- Keep record of progress: This gives you clues on what helps, and what does not.
Write down a general schedule indicating WORKOUT and REST days, with some workout days INTENSE while some will only involve RECOVERY days.
Input a VARIETY of exercises based on your SMART goals. Keep CHALLENGING yourself overtime and KEEP A RECORD of your progress towards achieving your SMART goals.
Stay Motivated, Train SMART!
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