对于许多人来说，锻炼最困难的部分只是去健身房。
Often, after a long day of work (plus a long commute), the only thing you feel like doing is relaxing. And if you have a busy family, you might have all kinds of obligations that keep you busy until you go to sleep.
So how do you find the motivation to exercise when it’s hard enough just to get started? Luckily, there are simple methods to start working out consistently, build new habits and overcome almost any obstacle in your journey.
MAKE SMALLER COMMITMENTS
许多人努力运动，因为他们选择了巨大的压倒性目标。有雄心勃勃的野心真是太好了，但是当您一次抛出太多自己时，您只会为失败而准备自己。
取而代之的是，从较小的目标开始，以建立动力和信心，然后给出每个100％的努力。例如，与其尝试在100％的时间内尝试健康食用（如果您刚刚开始，这可能很难），而是从80％开始。
其他大小的目标包括：
- 以一定的速度跑步
- 失去前5磅
- 举重
- 每周在家烹饪一定数量的饭菜
REWARD YOURSELF
您已经知道，较小的目标比试图移动假设的山脉更好。一旦您真正实现了这些目标，重要的是要奖励自己的辛勤工作。
Treat yourself to a day-trip to your favorite getaway, cool new workout clothes or tickets to your favorite show. Just make sure your reward doesn’t undo the health improvements you just made (That means limiting the ice cream reward after each tough workout!).
奖励使健身更有趣，积极和激励。另外，正确的激励措施可能是实现令人难以置信的事情所需的全部。
FOCUS ON THE JOURNEY, NOT THE DESTINATION
健身是一段漫长的旅程，无论您是初学者还是奥运会运动员，都有许多跌宕起伏。当您只专注于目标时，就会挣扎。那是因为如果您的所有辛苦和牺牲仍然不能帮助您取得理想的结果，这会损害您的动力和信心，那么您可能会感到沮丧。
相反，将重点转移到旅程上。依靠导致目标的时刻和努力：确保每周运动足够多，吃适当的健康餐点，获得适当的睡眠，等等。
当您专注于每个步骤时，到达目的地的机会更高。
找到健身朋友
谚语说：“一只羽毛的鸟在一起。”
有一个值得信赖的朋友加入您的健身之旅可以对您的成功产生巨大的影响。当您要锻炼时，他们一起去健身房或互相传达，让他们参与其中。您甚至可以让彼此承担责任，并在需要时互相踢球。
如果您找不到伴侣，请尝试在您的健身房，训练营小组或跑步聚会上加入锻炼课程，以找到分享您目标的新朋友。
安排它
It only takes a few seconds to add your workout to your calendar, but doing so goes a long way toward helping you build habits and stay consistent. When you put exercise into your calendar (no matter how short or long), you prioritize the workout in your day and it creates a mini-commitment to get it done. As a result, you have to schedule your appointments around your workouts — instead of the opposite — so you never run out of time by day’s end. This takes a lot of the obstacles out of exercise, which makes it easier to get it done.
改变您的语言
您所说的重量超出了您的想法。例如，您是否曾经说过（或听到其他人说的话）这样的话：
- 我做不到。
- 我只是不擅长。
- It’s too hard.
- 我永远不会实现我的目标。
Unfortunately, these phrases can limit your results and become self-fulfilling statements. Start being very careful and intentional with what you say (and think!), and try using more positive and empowering statements like:
- 我能做到。
- 我致力于变得擅长健身。
- 每次都变得越来越容易。
- I will reach my goals.
Change your thoughts, and you’ll change your results.
准备，准备，准备
之后感到疲劳是很正常的,没有动力long day of work; it will be even harder when you have to drive home from work, find your workout clothes, find your workout shoes, get dressed in those workout clothes, grab water or a snack and then finally drive to the gym.
相反，将摩擦从运动中消失。让您的健身包和所有必需品都装满并准备好使用，并带上它上班，这样您万博博彩手机登录就无需额外旅行。如果您想在上班前慢跑，请在床上放上跑步鞋，衣服和营养，以便早晨首先做这件事。
相信我们：这对使生活更轻松并有助于保持您的动力水平很长。
