4 Tips to stay Motivated

By: Shannon Clark

Article Summary: 
When you are feeling less motivated than before, your self-efficacy levels may be very low.
New strategies for focusing and journaling can help you get back on top of your game.
Try switching goals entirely to amp up your motivation!

If you're like most people, from time to time you're going to find your motivational levels starting to wane, which can seriously derail your goals and overall belief capability in yourself. How much effort we regularly put into all the aspects of our lives helps us to form our own self-efficacy, which is essentially our belief in ourselves to get things done.
When you have low self-efficacy levels, you'll find that you have an overall lower self-confidence and experience less success in all aspects of your life. By making sure you can stay the course with not only your workouts but any other projects you set out to accomplish, you help boost your self-confidence in your ability. It's not only great for that particular aspect but will transfer over to others as well.
You've likely read motivational strategies before - write down your goals list, clip out some pictures of your ideal physique, find a gym partner to work with, and so on, but what happens when you've been there and done that?
When these are no longer working, then you have to turn to others means to motivate yourself. Usually the initial motivational strategies you are attempting tend to be more surface level approaches, which can wear off rather quickly.
By going a bit deeper, though, and trying some higher level approaches, you might just find you hit the bulls-eye and figure out exactly what will keep you pushing onwards. Here are 4 strategies that you may want to consider to help keep your motivation skyrocketing.

1. Focus On The Feeling Of Strength
To start off with, it might be a good idea to start placing more of the focus of your workouts on the feeling of strength you get during them. Many people who are serious about training will primarily be thinking about how their workout is making them look on the outside, but switching it around and thinking about how good it feels to gain the feeling of strength with each and every workout you do can be very helpful at times.
For most individuals there is a strong feeling of power when they're pushing themselves maximally and lifting very heavy weights, so by recalling the feelings you get from skipping your workouts, it may help get you through.

2. Journal
The most common approach to journaling is to write down what you're doing each workout and what your meal plan consists of. This allows you to carefully track what you're doing so that you can see where you may need to make improvements and what's working in your plan.
Here's a new journaling technique! If you can feel yourself wanting to skip a workout, you can stop and take the time to write down what you're feeling at that point.
Then, if you do in fact skip the workout, write down again two or three hours later what you feel. Don't let yourself hold anything back while doing this - you are supposed to write down what thoughts are running through your mind.
Then, do the same for days when you do proceed to do your workout so you can clearly see the difference between the two.
In some cases you may find out what triggers a certain frame of mind from this exercise and as an additional bonus, after you've done it for a week or two, the next time you are thinking of skipping a workout, if you read back to what you wrote after the last time you skipped it, that may bring back those feelings in yourself and prompt you to go.

3. Envision Not Being Able To Workout
One slightly more dramatic technique that you can use is imagining that you were not able to actually work out. Think of the people out there who do have physical difficulties and are unable to make it to the gym every day, even if they wanted to.
Changing perspectives like this can sometimes go a long way towards helping you re-evaluate your not wanting to go.
Sometimes we take for granted how lucky we are just to be able to work out each day and when you think about this, it should serve as a very strong internal motivator to get up and go.
If you love fitness and are passionate about it, you know deep down that you'd really struggle to live without it.


4. Switch Your Goals Entirely
Have you been trying to lose those same last 10 pounds for what seems like the last decade? If so, then it may be time for an overhaul to your goals.
As you get to those last ten, your body is going to fight you harder and harder to lose them. And since you are at the last ten, the chances are good too that you are lean enough that you could easily jump ship and move over to an entirely new goal set - building more lean muscle mass.
This change of focus could be just the thing you need to really jump start a lacking motivation level and as an added benefit, after you've built the lean muscle mass you'll notice that you will have a slightly easier time losing the weight since your metabolic rate will be higher. Plus, after a long time of dieting, most people will quite enjoy being able to eat more calories again.
Conclusion
So if you're really struggling to get yourself going and have tried other approaches, consider one of these instead. It does take continual effort to maintain sky-high motivational levels, but with the right attitude and a bit of effort on your part to find out what works and what doesn't; it is possible.

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7 Tips of Setting Goals

Introduction:
Setting goals is one of the most important thing that you do in bodybuilding and if you don't have any written goals you might not be able to achive that you want,I've seen alot of people who joined the gym but due to the lack of goal they quit it in just a couple of months.And I don't want you to be one of those guys out there.

Here are the seven tips that can help you setting goals and achive your dreams.

1.Decide exactly what you want:
First,ask yourself what you exactly want, cool arms,big thighs,or just a fit body,etc.And your goal must be realistic,it must not be like "after 10 days I'm going have a 2inches increase in my arms ".

This will not let you where you wanna go ,this will make you demotivated and you'll also be added to the list of the people who have failed in bodybuilding.

2.Paper work:
What ever you want write it down on paper,because when you do so you prioritize the thing that you want and gives you the power and strenght to move towards it.

3.Set a deadline on your goal:
Now,this is another great factor on setting goal.Deadline pushes a pressureon you to get out and do the workout,also it stops you from procrastinating.And you know that clock is running out every moment and you are getting close to the deadline.

4.Make a list that can help you achive your goal:
It is very good to make a list of everything that you want and of the people that can help you achive your goal.Don't put any thing on time.Do it be yourself.More likely,I'll prefer you a partner,with whom you can compare yourself,whom you can challenge.Bellive me your partner will never let you get down.

5.Organize->Planning:
After organizing now you have to plan.Set the list by priority.

6.Action Time:
Once you have followed the steps above,now its time to execute your passion.You are searching the articles like this and reading them.It clearly shows that you are passionate about Bodybuilding.
A great proverb say:"Now is the best time to get started."
So don't procratinate start chasing your goals as soon as possible and enter into the world of Bodybuilding that you ever thought of.

7.Every day is important:
Make your every day useful and ask yourself what I've done today because of which you deserve what you have written in you goals.

Last but not least most of the people will just read this article and don't do anything worth while and after a couple of months they'll be saying "NOTHING WORK I'VE TRIED EVERYTHING BUT I'M NOT ACHIVING MY GOALS OF BODYBUILDING",if you don't want to be one these people just start doing it.

Zig Ziglar says:"People who don't take step number one they'll never take step number two."

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12 Steps To Rejuvenate Lost Goals

By: Diana Rini

12 Steps To Rejuvenate Lost Goals:


Get Back On The Fitness Track Now!

Have you ever resolved to get back on track with your fitness program on a Monday, before summer, or after the New Year?

Whether you want to turn over a new leaf, get that six-pack, or simply get back on course with your fitness program, many well intentioned people vaguely set "a day" in which they resolve to get back on track to a regular fitness program.

If for some reason Monday or New Year's well intentioned plan goes off course, the whole thing usually gets abandoned for another frustrating week, month, or year. This can lead up to more unwanted pounds and less resolve to reach your fitness goals. Even though we have all the resources within our fingertips, all the resources in the world are useless if we can't get ourselves to apply it.

With the weekend, holidays, and maybe a few extra pounds now behind you (literally and figuratively), it's easy to lose your resolve, motivation, and determination - the same disciplines needed to reach and maintain your goals.

Getting Off Track
Why do many people have trouble making exercise a regular habit and keeping on track with their fitness program?

One of the biggest reasons people drop their exercise routine is because of failing to plan and prepare for the long-haul. After a few over-zealous weeks enthusiasm seems to fade and eventually you realize that a regular exercise program is a long-term commitment, not something you can accomplish in a few weeks.

Another reason exercise programs fail is because they are too difficult. Many people set out with a lot of ambition and enthusiasm and start out with some big goals: "I'm going to do 50 push ups every day" or "I'm going to jog 45 minutes every day" and set goals that are too difficult to sustain for very long. You may be able to pull off a few days, but soon you run out of energy and you scrap the whole program.

Finally, we set out to do too much. We set goals to do cardio, lift weights, eat healthy, quit sweets, stop drinking soda, go to bed earlier, and quit drinking alcohol. While each of these is a great goal, they are a bit overwhelming to take on all at once.

The problem with establishing multiple goals is that you cannot completely focus on one goal if you're trying to do all the others at the same time. As a result, you get frustrated, your fitness program gets derailed, and you fall off the track, resuming old habits like eating junk food and skipping workouts.

Getting Back On Track
If you are ready to get back on track and make a change to a healthier lifestyle, don't wait for Monday, the New Year, or the 'right time'. There will never be a right time to resolve. The time to resolve is now.

Resolve is a matter of applying yourself with discipline every day. The kind of focus and self-control you need to have a better chance of success meeting, and maintaining, your fitness goals.

Regular physical activity can reduce your risk of chronic disease, improve your strength and balance, help you lose weight, and even improve your self-esteem.

If you find the prospect of taking on yet another project a bit overwhelming, you may find it helpful to create a plan and divide the work into manageable pieces. The good news? You're only a few steps away from getting back on the fitness track!

1. Flex Your Mental Muscle
Often, the first muscle to train is your mind. Losing weight or lifting weights is as much about motivation, desire, and discipline as it is about just diet and exercise. First make a mental decision that a fitness program is something you want to do and take the time to focus on the reason you want to do it.

You will get much more out of your efforts if you focus on the factors that are prompting you to change rather than just making the change. If your initial mental commitment is not there, you may soon find that your excuses are getting the better of your program.

Take time to examine the reasons you have making the changes you desire. You may find that starting with your mental muscle is the most important exercise of all.

2. Get Medical Clearance
This may necessitate a complete physical exam to make sure that it is safe to start an exercise routine and to make sure that the exercises you are going to do are not going to cause any problems with any pre-existing health conditions, especially if you are overweight, sedentary, over 35 years old, have known heart problems or a family history, or any other medical condition that would require you to restrict or modify your exercises.

3. Establish Specific Goals For Your Program
What do you want to achieve through your fitness program? Establishing goals will help to keep you motivated and will also help you decide what you want to achieve from your program.

Using SMART goals (specific, measurable, attainable, realistic) are better than vague, general goals. Saying you want to get in shape by summer is a vague goal, but saying that you want to lose 10 pounds by June by doing cardio three times a week is specific, measurable, attainable, and realistic. Say exactly what you mean to accomplish.

4. Wear Comfortable Clothing
Dress comfortably with clothing that allows proper air circulation and choose fabrics that can readily absorb perspiration.

Choose clothing that won't restrict your movement and that has just a few zippers or buttons or none at all. Wear quality athletic shoes that provide good arch support. Dress for the climate. In cold climates, it is a good idea to dress in layers to keep muscles warm and to keep warm after the exercise session.

5. Establish A Specific And Regular Time To Exercise
There really isn't a time of day that is any better than another, but it helps to pick a time when you feel most energetic. If you are not a morning person why not establish late morning, afternoon, or evening exercise sessions.

With a little research or the help of a personal trainer, you should establish a regular routine of weight and cardio training that includes small progressions to continue to challenge your body - and keep you from getting bored with your routine.

6. Keep A Journal
Record the exercises you performed, the weight you lifted, and the number of sets and repetitions. This will help to keep your consistent with your exercise program, eliminate missing exercises, and help when you want to progress in your exercises.

7. Find An Exercise Buddy
People who have an exercise partner are more likely to stick with their routine by a whopping 90%! Choose someone you know who has similar goals and will help to motivate you. A partner not only provides you with accountability but also helps to push you on those days when you are feeling less than motivated.

8. Take A Class
If the thought of performing 45 minutes on the treadmill bores you to tears, then mix it up by taking an exercise class.

A class can add variety and excitement through upbeat music, group support, and specific exercises to keep you on track. Boot camps that alternate cardio with weights have become increasingly popular over the last few years and many gyms even offer outdoor fitness classes.

9. Warm Up Prior To Starting Your Exercise
A warm-up prepares the body for the vigorous demands of exercise by increasing blood flow to the heart and to exercising muscles, elevating your body temperature, loosening up muscles, increasing your heart rate, and can help reduce injury. A general warm-up should last about 5-10 minutes and consist of light aerobic activity like walking, cycling, or some jumping jacks.

10. After Your Workout, Finish With A Cool-Down
A proper cool-down assures that venous return to the heart is maintained in the face of significant amounts of blood going to the previously working muscles.

Cool down exercises can be the same as your warm-up. Simple active movements help your body to return to its resting state. Gentle stretching is also recommended to ease delayed onset muscle soreness that may occur. A general cool-down should last about 5-10 minutes and stretching should include all the major muscles of the body.

11. Say Good-Bye To Diets And Hello To Proper Nutrition
Create a healthy meal plan that works for you, based on your budget, tastes, and goals. Resolve to eat clean with lean proteins, fibrous vegetables, complex grains and carbohydrates, fruits, healthy fats, and lots of water.

Keep a food journal. If you bite it, then write it down. If you are not logging your diet, you'll never know what is or isn't working or give you an idea about you where you can be making changes.

12. Rest
Muscles grow outside of the gym. The body repairs and strengthens itself in the time between workouts and during sleep. Not giving yourself proper rest, sleep, and recovery time, will weaken even the greatest athlete. Rest is necessary so that your muscles can go through the process of repairing, rebuilding, and strengthening.

Conclusion
Starting or resuming an exercise program is an important and personal decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can get back on track and stay there to help establish healthy habits that will last a lifetime.

You will soon experience some interesting things that are really quite amazing when your mind and body start to work together.

When you muster resolve, you find you have more energy. Once momentum picks up, you'll start to see results. You will walk taller. You will eat better. You will feel stronger. You will have more confidence. Most of all, you will be motivated and focused.

Embrace this focus. Harness and hold tight to this resolve because nothing works better for you than when you feel determined and in control. You are back on track!

You will love the results.

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Top reasons why bodybuilder fail to achive results

Introduction:
The most frequently asked question in Bodybuilding by the beginners to me is "Why I'm not getting results?"
And I asked them how much do you know about bodybuilding?They start say,"Well,Monday:Chest &  Biceps,Tuesday:Lats & Triceps and the list goes on and on...Bodybuilding is not about it at all.Its actually about the combination of three thing.
1.Workout Plan.
2.Diet.
3.Rest and Recovery.

In these articles we'll be discussing each thing indivisualy.Before that let me tell you the mistakes that most people make.

1.Bodybuilding without setting goals:
This is one of the most important thing.A proverb says:
"If you don't know to which port you are sailing,no wind is favourable",So first of all set your goals,How to do that?I'll be discussing it in later articles.It is better that you subscribe so that you can have an alert.

2.Not having sensible bodybuilding program:
Another thing that should be focused ,a good bodybuilding workout plan,This is the thing where alot of people get stuck.And it depends on you,because you know your own goals but I'll be providing some guideline to il.

3.Not having a sensible bodybuilding diet:
Diet...sounds good,people who want to gain lean mass,looks like a wild hungry animal when they start eating .They eat untill they feel like they're gonna vomit any moment.
To gain lean mass you need a good diet plan,not have to eat everything that you get.

4.Relaying on supplements:
People relay on supplements and sometimes just because of carelessness they get infected.Normally,I advise people to avoid the supplement.In western countries it is very common to use supplement.But really they are not good for your health,so avoid them.

5.Lack of Rest and recovery:
Rest and Recovery:Its simple,"Six days of workout,One day of rest".Not for everyone,it also depend on your goals.

Its all for now,In the next article we'll be discussing how to set goals.Till then take care of yourself and people around you,and don't hurt others if you have a good physiqe.

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Improving Your Vertical Jump

I’ll admit it: I’m an average sized guy, well at least as far as height is concerned. I’ve bulked myself up considerably through weight training using many of the tips I’ve shared with you in this blog but I’ve always wished I was a bit taller. Unfortunately, there isn’t any magic pill that can help us add a few inches to our height. Luckily though, at least as far as sports and athletics is concerned, there *is* something we can do to overcome much of the burden of being an average sized or short guy: improve our vertical jump. Actually, even if you’re already a tall dude, improving your vertical leaping ability is something that will increase your performance in sports such as basketball, football, volleyball, and a whole host of others.


For years, I’d tried to improve my vertical jump but, despite diligent adherence to what I thought was a great training regimen, I was making very little overall progress. Then I noticed this guy at the gym. This dude was stacking aerobic STEP blocks at higher and higher levels and vaulting onto them seemingly effortlessly. He’d do some reps, then add another block, and do some more, and so on and so on. Finally I approached him and asked how he’d managed to achieve such a high vertical jump. He’s the guy I have to thank for introducing me to The Jump Manual, the system he had used to achieve the incredibly vertical leaping ability I had seen him demonstrating in the gym.

Normally, I’m very skeptical of things like this and this time was no exception: my first reaction was “Yeah, right”. But I took a shot, upon my new gym buddy’s recommendation, and damn am I glad I did. It turns out The Jump Manual is put out by a guy named Jacob Hiller who has trained athletes in improving their vertical jump at everything from the high school level all the way up to the NBA pros and Olympic athletes. Jacob’s system covers everything you need to know to improve your vertical jump including complete workout charts to keep track of your training, videos of exercises and stretches, a nutrition plan, and much more. He even offers up techniques you can use if you don’t have access to a gym. In addition, Jacob offers up his own personal consulting services which could include emails, online chats, and even phone calls. Once I started the system, it didn’t take me long at all to start seeing an improvement…now my buddy and I train our vertical jumps together at the gym and I’m keeping pace with him. Plus, when I’m playing some b-ball, I can actually do some dunking for a change. It’s awesome. Take a look at Jacob’s site, watch the intro video, and check out all the info he has to give you. If you want to improve your vertical jumping power (with no bullshit), grab yourself a copy of The Jump Manual today.

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49 Ways to keep your-self motivated!

Image by DVIDSHUB via Flickr

1. Write down your goals.
2. Create a fitness action plan.
3. Devise a desirable reward.
4. Set a completion date.
5. Enter a competition.
6. Enter a competition amongst your friends.
7. Write "Every Day is a New Battle" on your bathroom mirror.
8. Post your favorite fitness role model
9. Practice core strength
10. Read some "how to" fitness articles.
11. Join a fitness web blog.
12. Pray and thank Allah for the amount of weight you've already lost.
13. Make a supportive fitness group.
14. Hang around fit friends.
15. Surround yourself with people and things that promote a healthy lifestyle.
16. Document your progress: weight, body fat, and blood pressure.
17. Talk to competitors and pros that live for fitness.
18. Ask your role models what motivates them.
19. Take a chance and email your role model off their web site.
20. Become a trainer.
21. Humble a trainer by knowing more stuff than him/her.
22. Look like a trainer.
23. Buy new athletic shoes.
24. Buy a new workout outfit.
25. Buy clean, new, and comfortable socks.
26. Wear really bright colors to the gym.
27. Envision your workout during your warm-up.
28. Focus on the workout, one set at a time.
29. Beat yourself up with weights for even getting de-motivated.
30. Test your max on pushups and pullups.
31. Read articles of different Bodybuilders.
32. Help someone who is very overweight or wants to gain muscle.
33. Visit my web site:Bodybuilding Motivation.
34. Place your alarm clock across your bedroom so that you have to get up to turn it off in the morning.
35. Alarm your cell phone to give you daily reminders to eat, work out, and give gratitude.
36. Volunteer your time with people who don't have full function of their bodies.
37. Look up new, healthy recipes to cook.
38. Observe your body type.
39. Learn a new exercise technique.
40. Say a prayer for power right before you train.
41. Say a prayer for performance right before your set.
42. Say a prayer for pain during your set.
43. Say a prayer for persistence after your set.
44. Say a prayer for positive action after you train.
45. Work out at a different gym.
46. Work out at a different time of day.
47. Work out using all new exercises.
48. Read articles on Bodybuilding.com.
49. You know what motivates you. Quit reading and make it happen.

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Diet Strategies for Ectomorphs to Gain Weight

Simply put, you are going to have to eat a lot to grow! There is no way around
that. The primary factor that determines whether you gain or lose weight is your caloric
intake (how many calories you eat). If you eat more calories than you burn (hypercaloric
diet) you will gain weight and if you burn more calories than you eat (hypocaloric diet)
you will lose weight. When you eat exactly the same amount of calories as you burn, it is
called a maintenance caloric diet. Ectomorphs trying to gain muscle need to eat a
hypercaloric diet like anyone else who wants to gain weight.
A simple calculation to determine your maintenance caloric intake is to take your
body weight and multiply it by 15; this gives you your total calories to be consumed each
day. For example, a 200 pound person would consume 3,000 calories a day. Now this is a
very basic way to determine your maintenance caloric intake. A good starting point for
ectomorphs is to set your calories to 500 calories over maintenance. Remember that you
want to gain lean mass, not fat. It would be easy to gain weight by just eating junk food
all day, but you would most likely gain a chunk of fat with the muscle you do gain.
Instead I recommend eating good, clean, nutrient dense foods. If you do not gain weight
at 500 calories over maintenance then increase your calories more.
Tips for Daily Eating
1. Eat lean protein with every meal—Good proteins include chicken, lean beef and
turkey, tuna and other fish, eggs (also has fat) and egg whites, and protein
supplements.
2. Eat unprocessed carbs—The bulk of your carb consumption should be in the
form of quality, unprocessed, low glycemic carbs such as oatmeal, sweet potatoes,
rice, whole gain pastas, breads, and cereals.
3. Eat fruits and vegetables EVERYDAY—Fruits and vegetables contain
vitamins, minerals, and many nutrients vital for good overall health, wellness, and
growth.
4. Eat good fats with every meal (except post-workout)—Dietary fat is very
important for proper body functioning and hormone production. Most people have
an unbalanced view of dietary fat and therefore limit it. Good sources of fat
include almonds and almond butter, peanuts and peanut butter, avocado, flax seed
and olive oil, and eggs.
5. Don’t eat until you feel like you are going to vomit—When trying to gain
weight, some hard gainers eat to the point of vomiting. This is not healthy or
necessary. Instead of eating HUGE meals, I recommend eating 6-7 decently-sized
meals that make you feel full but not STUFFED and BLOATED.
6. Cook meals in advance—Have food already cooked and ready to go when it is
time to eat makes getting enough calories much easier and less of a burden.
7. A macronutrient ratio for bulking is 50:30:20 carbs:protein:fats—One should
always get 1-1.5 grams of protein per pound of bodyweight, this is your primary
objective. Above that, carbs and good fats will make up the bulk of your calories.
If you are consuming 3,000 calories, this would equate to:
a. Carbs = 375 grams
b. Protein = 225 grams
c. Fat = 67 grams
8. Eat the bulk of your carbs around your workout—Weight lifting increases the
body’s need for glucose, therefore it makes sense to eat carbs around your
workout.
9. If you aren’t gaining weight you need to increase your calories—While some
people might be able to gain muscle on 3,000 calories, you may need to eat 4,000
or even 5,000 calories a day in order to grow. It is important to monitor your
weight and body fat% so you can tell whether or not you need to increase your
caloric intake.
10. A cheat meal here and there won’t kill you—If you eat 6 meals a day then that
means you are eating 42 meals a week. Having one or two “off” meals will not
kill you and can me psychologically refreshing. If you want to enjoy a meal out
with your friends and family that is fine and encouraged.
Now that you know how you should eat everyday, it is time to get into the stimulus for
growth, the workout!

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