10 more ways to find the motivation to get desired results

Don't despair; it happens to the best of us. Workouts that were once invigorating can become flat and tired. Even your mind can get stuck in a rut. Break out of that slump with these 20 ways to fire up your intensity.

Get your zzzzz's

You'd be surprised what a good night's sleep can do for your energy levels. You already know? Then just do it! "Try to get at least 7-8 hours of sleep per night," advises Lena. "Lack of sleep increases the possibility of over-training and injuries."

Try Plyometrics

Looking for a change that still provides for a rigorous workout? "Plyometrics is a very beneficial training practice for those trying to increase their explosive power," explains Dale Wagner, PhD, CSCS, department chair and assistant professor of exercise and sports science at Vanguard University of Southern California (Costa Mesa). "It isn't something you'd do every workout because it's fairly intense and your body will need some recovery time. However, incorporating one day or week of plyometrics into your training program could add variety, and may be just the spark you need."

An example of a good way to increase upper-body strength with plyometrics is to use a medicine ball with a partner. Stand about 15 feet apart, facing each other, and throw a two-hand chest pass, quickly absorbing the impact of the ball as you catch it, then immediately throwing the ball back explosively.

To strengthen your legs, try explosive jumping. Begin on a flat surface, and then graduate to box jumps. This exercise involves dropping to the ground from a box or raised platform and, then immediately jumping back up. Remember, this is a high-impact form of plyometric training that should be tried only after you're accustomed to lower-impact alternatives, such as jumping on the spot.

Don't perform too many repetitions in any one session; it's a quality session with emphasis on speed and power, rather than endurance. If needed, split the session into several sets, with plenty of recovery time in between.

Learn more

Jenny believes the key to staying motivated is ongoing education. Read magazines, chat about training technique with other fitness-minded people on the Internet, or ask questions of the trainers at your gym.

"Keep yourself educated," she suggests. "You've hit a slump when you realize you've been doing the same exercises every week for a month. If this is happening, then you're not retrieving the right information. It's good to draw from other sources to learn new and exciting exercises to help keep your training regimen fresh and challenging."

Take time for active rest and recovery

Perhaps you're trying so hard to make progress that you're overtraining. Wagner recommends taking adequate recovery time and trying non-structured activities on active rest days. Focus on activities you enjoy, such as hiking, swimming, or playing a round of golf.

"You don't necessarily have to stay in the gym." says Wagner. "The idea here is to be active and do something other than lifting weights." Getting away from the gym for a while can also do wonders For the mind.

Get inspired

Watching fit bodies at contests or seeing inspiring photos in magazines can push you to work harder during your next training session. Cut out some of your favorite pictures and put them in a notebook so you can flip through them when you need a lift. "I can go to watch a contest without competing and get a huge desire to get back on track and push harder in the gym," Lena remarks.

Envision a challenger

When Jenny is attempting to lift a heavy weight, she imagines that the person next to her is another fitness competitor who's lifting a heavier weight with ease. This exercise in imagination motivates her to push to the next level.

Changing up your exercises and the intensity of your workouts will help you break out of a slump and breathe new life into your routine.

If you regularly use machines, for example, give free weights a try. Other ways to mix it up: reverse your exercise order, try a new training split, try the same exercises from different angles, or use different grips on the cable apparatus.

"Sometimes just a little variation can make a big difference," notes Wagner. "You should alternate 'heavy' days with 'moderate' or light' workouts. Varying your intensity will help with muscle recovery and may actually keep you more motivated. You'll be that much more focused and inspired on your next heavy day."

Do cardio first

On the days she doesn't train legs, Jenny recommends occasionally doing cardio first. Not only does it prepare you to work out, but it also warms up the muscles. "This helps me personally; it gears me up physically and mentally," she explains.

The technique isn't recommended on leg days, however, since it can adversely affect your weight-training performance.

Work out with your significant other once in a while

"Having a partner in your life can help you stay motivated or train harder," Lena points out. "I like to go bike riding and hiking and, of course, it's more fun when you have someone you love by your side. When you're weight training, he can push you to lift heavier than you normally would or join you during boring cardio sessions."

Look good at the gym

Sure, those baggy sweats and comfy T-shirts seem like the perfect outfit for the gym, but for an extra surge or energy, try looking as good as you feel. "Small things, like investing in some new and fancy workout clothes, can boost your energy in the gym. If you feel good about yourself, you're more likely to have a good workout." says Lena. Jenny agrees, "If you look in the mirror and feel good about what you see, then your effort will be better in the gym."

Back