How to Keep Yourself Motivated?

How to Stay Motivated?Oftentimes when we start any endeavor, it is really fun at first (well, unless someone makes you do it). You are all over the place with all kinds of ideas. You can’t wait to improve what you are doing. You are obsessed. But time goes, you are getting better, more mature and seasoned, and once interesting affair becomes dull and monotonous.

This is true for a lot of things including strength training and nutrition. You are not progressing that fast in strength with time. Constant hunger and cravings can break even the strongest dieter. Discipline, hard work, and consistency – these things will make difference once the journey gets into the intermediate-advanced stage. The main issue here is to know how to stay motivated to continue this endless battle? Here are several ways to do so.


Variety is the spice of life”. This saying is always true. Once things get sour, you can change something and enjoy the freshness again. There is no need to devote yourself completely to one exercise or type of food forever. Cheating your favorite exercise with another one from this category here and there almost undoubtedly will be a right decision in the long run.

Once, say, the One-Arm Push-Up gets unbearable, put it into maintenance. Switch to Kettlebell Floor Presses or Weighted Push-Ups. Your body and mind will thank you.

With the diet, everything is even simpler. Just find other ways to cook your food. Add spices, cook in the oven instead of frying or boiling, etc. If this stops working, switch to another similar source of calories and macros for some time. In several weeks, you will be able to return to your initial food with new ardor.

Add Something New

Remember that you can always add new things to your current training routine. Hand-balancing, yoga, BJJ, slack-lining, hiking, and anything that makes you motivated to continue.

Get Rid of Something

If there is nothing to add, you can look for something to subtract. Maybe there is a certain exercise or activity that was a good idea at some point, but now is just a plain burden. If this is true, then think of what will you lose in result of not sustaining it. If nothing, then you know what to do.

Fuel with Success of Other People

It may be counter-intuitive to some individuals, but it definitely works. Watch “Pumping Iron”. If you don’t have the immediate urge to train, then there is definitely something wrong with you. Seriously, success of other people always motivates me to work harder.

Interestingly, this phenomena creates a cool loop – success breeds more success. The more people understand and use this, the better we all get. Thus, watch/read/listen to success stories of other people, fuel, and post your own results to motivate others.

The Last Resort of Motivation

There is always someone who makes more than you out of much worse conditions. You may complain about how hard your life is, but with closer examination, everything turns out not to be that bad. Save whining for pussies, man up, and do everything that you need to stay on track and progress.

Never Stop Analyzing

You can always do better. There is always some sort of mistake you can fix. The process of strength training and nutrition will always evolve with you. Some things will remain constant, while others will change. Keeping your eyes open to ways of improvement will definitely help you stay motivated.

Always Remember Who Are You Fighting with

And importantly, what for? You are fighting with yourself. You are fighting for your dreams and desires. There is no one else to blame in your failures except you.

Take a Break

If nothing works, maybe it is time to take a break. However, this break should be temporary. If it turns out to be permanent, then maybe strength training is not your thing.

There Is Always a Way Out

Finally, I want you to understand that you are in charge of your life. You are the one who makes all the decisions. And there is always a choice. It is in your interests to make a right one.

Closing Thoughts

Maybe this article turned out to be too vague, but I believe it has some thought-provoking ideas. Importantly, if you feel the motivation boost at this point, then my work wasn’t pointless. Thanks for reading.

Play rough!

Alex Zinchenko

Every time you don’t like and share this article, you upset a kitten somewhere.

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7 thoughts on “How to Keep Yourself Motivated?

  1. heather

    The album sounds sweet so far..I say this as I keep listening to weightless! Slowly working my way down the album..its a hit well done!! :)

  2. Zach

    On motivation:

    At university I studied sports psychology. Additionally I earned CSCS from NSCA, 1996, and I have been training since 1988.

    I was originally weak at age 14. I weighed 120 lbs. I could lift 65 lbs on the universal bench press, struggling. In the late 1980’s there was no creatine, only Joe Weider protein, smilax, beta sitasterol and various other nonsense supplements, and lots of food. I got a job at Taco Bell working friday nights and saturdays and ate lots there. I lifted heavy at the school weight room monday, wednesday and friday. I increased my bodyweight to 225 lbs. I then went to university. The intramural weight room was filled with people interested mostly in upper body strength. In 1991 I was 19. I was eating 20 egg whites and 10 potatoes per day, drinking joe weider mega mass shakes, eating to the point of nausea. I took elevators for one flight of stairs and eliminated all aerobics. I used a supplement sold over the counter called “Clenbuterol Plus” by Strength Systems USA. My strength shot up. I was repping 500 lbs on deadlifts and squats, while my bench was still weak. I used the “Bulgarian System” marketed by Phil Herndon at the time and trained 40 minutes, twice a day, 5 days a week. I encountered various bs, specifically people wanting to fight me or evict me because when I was lowering the weight on deadlifts(lowered under control) with bumper plates on lifting platform, the building would shake. So in 1991 I walked onto University of Washington Football team to gain access to their weight room and went through their spring training. There were linemen high repping 405 lbs before games on squats, so I chickened and bailed(I quit) before I got steamrolled on the field. I got tired of the gym nonsense. It was at this time period I unfortunately got addicted to pseudoephedrine+caffeine every day, 90 mg sudafed, 600 mg caffeine, divided in 3 doses, for 6 months(1993). I did lots of running and bodyweight exercises. I ran 4 hours a day, mostly late in evening when there were no cars on the road. My venous system grew and changed permanently, given that I was running to the point of almost rigor mortis every day. I continued this run training, minus the stimulants, throughout grad school. I longed for the day when I could have heavy weights at home and no politics during lifting. In 1997 I started training with Kenpo Karate. After several years I earned the green belt and these various drills added to my fitness. In 1998 I had a job at 24 hour fitness. I made the mistake of using a leg press during one workout. Some estrogen girly man was staring while I did the leg press. I got angry and hyperextended. Hurt my right knee. To this day I regret this moment. Stay away from leg press. Only use squats. I did inconsistent workouts for many years. At the time I did not have a mental strategy to deal with gym bs.

    Fast forward to present day. Gym costs are too expensive in Calgary. Minimum $50/month. Crossfit typically $250/month. Given that a person can buy creatine at walmart for year supply, probably $30 and get weights of some sort at home, it is possible to save time and money. Yes there are no people to help with motivation. I have my own technique. Yes other strength videos and sites(such as this one) are helpful. What is also is important is mental focus. I use timer inbetween sets 2-3 minutes. During rest time I study chess of Go(wei chi problems) on board or from book. This study of this board game is valuable for focus and to help prevent injuries. Other things I use for mental focus: Bible and Book of Mormon. Both of those books are helpful at mental focus. Try these techniques and see.

  3. Ramon D

    This is great advice. It is amazing what potential we really have, but it’s just up to us.


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