How to motivate yourself for sports - the best incentives. How to force yourself to exercise every day
Word " motivation"is of Latin origin and is derived from the verb" moveo", which in translation into Russian means" move". Taking this fact into account, motivation can be defined as a process of a psychoactive nature, which is driven by a person who wants to achieve a certain goal. Motivation plays an important role in all spheres of human life, including in sports.
The issue of motivation is relevant not only for those involved in sports for the purpose of self-development, but also for professionals. Since the lack of motivation at one time or another is experienced by everyone. There are days when a person simply does not even want to get out of bed, much less go for a run or go to the gym. And if such a feeling is given slack, then it’s easier to talk about success in sports. In sports there is no place for a happy or accidental coincidence. Everything depends solely on one's own willpower, aspiration, stems from the motives and motivations of the athlete.
motivation- this is one of the key moments in sports, to which even training is inferior in importance. To achieve truly great achievements, skill and talent alone are not enough. It is simply impossible to achieve any heights in sports without iron willpower, perseverance, and a strong character. And if even such great athletes as Romario say that training is only for wimps, it should be taken as a joke only.
To get the desired result in sports allows complete dedication, getting out of your own comfort zone. This applies not only to those people who strive for such heights as Olympic gold, but also those who want to have a beautiful embossed body, bring their weight back to normal. Regardless of what goal a person wants to achieve, the result will be equal to what efforts have been made and expended.
Important points that allow everyone to find the willpower in themselves so as not to lose interest or desire to play sports. They are quite simple, and their clear idea in front of you allows you to constantly feel the desire to move forward and only forward:
Achieve success
Being successful, regardless of the sport, is what brings every athlete true pleasure and self-satisfaction, allowing them to receive recognition for all the efforts and time that have been spent on training. And the more difficult the path to true success, the higher the degree of satisfaction experienced.
Confession
When the results become noticeable and significant, and the people around them recognize them, this will certainly affect the athlete's self-respect, allow him to feel his own dignity, and in some cases gain confidence.
Growth and development
Long-term goals and prospects give confidence not only in the present, but also in the future.
Quality training content
In order not to feel bored and unwilling to start another workout, you should carefully select the exercises. They should be interesting and varied. This has a positive effect on sports achievements.
Self-discipline and self-improvement
These are the two main keys to fully fulfilling yourself in sports, regardless of the global tasks set for you. And these are quite difficult moments, because you have to make certain sacrifices. If walks, parties, hobbies can interfere with the usual routine of classes, you need to be able to refuse them.
Of course, this will be very difficult to do. But only such difficulties and a clear realization that the rejection of "excesses" endows with an iron will. Without it, in life it is impossible to achieve anything worthwhile, to rise to heights that one could only dream of. When this happens, nothing compares to this feeling. It fully justifies all the difficulties experienced. Being a winner in life is worth a lot!
To be motivated, you must always have the desire to keep yourself in good shape, feel the charge of strength and energy. And this is the real truth. Athletes belong to the category of people who are proud of what they do. They constantly experience a surge of strength, full of energy, look to the future with confidence, have a clear idea of their intentions and goals. This allows you to find a clear meaning of life, which is to live in order to achieve something. Such an attitude distinguishes the athlete from the general gray crowd. Being active and playing sports is living an eventful life.
Where to look for inspiration for motivation?
Looking at those who managed to completely overcome themselves, achieve one hundred percent return and self-discipline, it will be difficult to find another excuse not to practice. Remember that a missed workout instantly throws any athlete back two steps, no matter how hard they worked before.
Ways to overcome the period of "fault"
Every athlete is faced with a moment when his motivation begins to wane, and further desire to exercise is steadily declining. This can happen both during the active period of achieving the goal, when all the difficulties, it would seem, were left behind, and after a complete triumph - obtaining the cherished result.
This stage has clearly defined “symptoms” of a decrease in motivation:
- self-pity, which leads to the fact that the athlete simply stops giving all the best in training one hundred percent;
- the absence of any pleasure from training, which becomes a routine, and not a tool for self-development;
- a gradual decrease in the duration of classes, when, instead of the prescribed time, the training lasts much less.
Overcoming this decline is not very easy. The main thing is to pull yourself together and not give up. Not many succeed. After all, a huge number of people begin to play sports, but only a few manage to achieve real success. Only seven percent actually achieve their goal, the rest are just wasting their time. It was these lucky ones from among the seven percent who were able to abandon the word “I want”, replacing it with “must”.
If an athlete has real motivation, he will never be stopped by a period of break or failure. He always goes further and knows how to work on his mistakes. This is real willpower, which lies in the fact that difficulties and obstacles do not break, but temper even more. In addition, there is one trick that allows you to quickly overcome the "rift".
To get out of a period of low motivation, you need to monitor progress. There is no universal training program that suits absolutely everyone without exception. Therefore, if the classes cease to bring results, changes are needed. Otherwise, the pleasure of training will not return. You need to experiment and choose exactly what suits you.
Finally
A vivid motivational example is the statement, which said that you should not complain about poor metabolism and genetics, you just need to get off the couch and start working on yourself, set a goal and believe in yourself. We should not forget that, first of all, you need to defeat yourself, and then no difficulties will no longer be a hindrance.
“From tomorrow I’m starting to run!”, we resolutely say to ourselves and, opening our eyes in the morning, we smirk and turn over to the other side - to inspect dreams. Forcing yourself to get up and go to training is almost impossible. Either laziness, then you want to sleep, then there is no time, then you just ate, but you can’t have a full stomach, etc. In three words, without motivation - nowhere!
What will help overcome your laziness, and what are the most effective motivations for sports?
- We define goals. Every business needs a goal. In this case, there may be several goals: a beautiful figure, health, vitality, weight loss, muscle mass, etc.
- Fight depression and stress. The phrase about a healthy body and a healthy mind can be changed in any direction, and the meaning will not change. Because it is important, in general, both the state of the soul and the health of the body. But if you are haunted by stress and depression, and you dream of regaining your love of life and optimism, then start with training. An excellent physical shape and a healthy body is the tone that determines your success, your attitude to situations, your love of life.
- An athletic strong-willed person is more attractive to the opposite sex. No one will be inspired by a loose, blurry creature with a dull look and pessimism in every word. A fit, strong person is initially considered by the opposite sex as a potential partner with whom you can connect your life and continue your family line.
- Sport trains willpower. Physical activity is the need to constantly overcome oneself, fight vices, and perform daily feats. In the process of training, character is tempered and a strong immunity to laziness is developed. Already after 2-3 months of daily activities, laziness is perceived by the body with hostility. Waking up, I want to immediately get up, I feel sorry for the time on TV, I want to replace the chips with something useful. That is, a person begins to control his desires himself, and not they control him.
- Sports are incompatible with bad habits. Once you start exercising, you will no longer be able to habitually smoke under a cup of coffee - you will have to stop smoking. Moreover, it is not necessary to quit smoking first, and then start training (this is almost impossible with weak willpower). It’s easier to start training, and only then you will come to the realization that sports bring more pleasure and vigor than smoking.
- A good motivation is awareness of your friends that you are starting to play sports and plan to achieve certain results. Suffice it to say - "I promise to lose 10 kg in 2 months." And you will have to work daily so as not to be empty-handed and not ruin your reputation.
- Set yourself small goals- no need to immediately rush to the big ones (press cubes, elastic buttocks, waist 60 cm, minus 30 kg, etc.). Small goals are easier to achieve. Dropped 3 kg? Set the next goal - another minus 5 kg. Dropped? Aim for a narrow waist. Etc.
- Find yourself a good training company. If you feel awkward or bored doing it alone, invite a girlfriend (friend) - it will be more fun together, and it’s interesting to compete in the results.
- Buy yourself an expensive beautiful tracksuit. Not just an old T-shirt and leggings, but for men to turn their necks when you run past them. And, of course,
- Find a coach for you. You are unlikely to pay for his services all the time, but this period of time will be enough for you to get used to training.
- If you really, really can’t force yourself to go for a run or start training,. Swimming in itself is pleasant, and it trains muscles, and you can defile in a swimsuit.
- Take a photo before training starts. After a month, take another photo and compare the results. The changes that you will see in the photo will inspire you to further exploits.
- Buy your jeans 1-2 sizes down. As soon as you can fasten them on yourself without serious efforts and pulling in your stomach, you can buy the next ones (an even smaller size).
- Try to choose a motivation that is not subject to "inflation". For example, training with friends is good. But as soon as your friends get bored with classes, you will lose your incentive. Therefore, learn not to depend on external circumstances and train for your health, increase life expectancy, etc.
- Music certainly increases the desire to move. But training is one of the reasons to unload the brain from tons of unnecessary information. Therefore, if you can't resist the temptation to shove headphones into your ears, then at least put on neutral music that allows you to disconnect from thoughts and focus on the exercises.
- Any business only gives results when done with pleasure. If you, having clenched your teeth, go out for training in the morning and already at the exit from the entrance you dream of returning home, then such training will not bring any benefit. Look for the kind of sport that will bring you joy - so that you wait for classes with anticipation, and not go like hard labor. For someone, boxing will be a pleasure, for someone jumping on a trampoline, for a third - ping-pong, etc. If only you feel good and your muscles work.
- Little time? It just seems that sport takes up a lot of your useful time, which can be used for more important things - social networking, meeting friends at McDonald's, etc. In fact, even 20 minutes of training a day will give results - improve well-being, strengthen body, increase your demands on yourself and your overall mood.
- Start your journey to sports small! Do not immediately rush into multi-kilometer races and swims, do not set yourself difficult tasks. Start, for example, with 20 squats. But every day! After a month, add 20 push-ups to them. Etc.
- Morning exercise in the fresh air invigorates better than a cup of strong coffee. And an evening jog relieves fatigue and heaviness after work. Just 10 minutes in the morning and 10 minutes before dinner - and you are a completely different person. Cheerful, positive, doing everything and splashing with love of life. These people are always attractive.
- Don't try to be like anyone. Someone else's model of training, life, behavior may simply not suit you. Find your workout program. Those exercises that will bring you joy and benefit. Even if it's a "bike" and push-ups from the bed within the bedroom.
- Can't stand it when strangers look at you? Are you sick of the smell of sweat in the gym? Train at home. And save money, and training will be more effective.
- You have been exercising for two weeks, and the arrow on the scales is still on the same number? Throw away the scales and keep enjoying the activity.
Physical activity is the main aspect of a healthy lifestyle, the ability to always keep your body in good condition. Although everyone knows that movement is a sure road to health and long life, it is still not very easy to motivate yourself to go in for sports, especially if you have not shown interest in this before.
A modern person, leading a sedentary lifestyle, is simply obliged to devote part of his time to sports. Sport is not only health and strength, but also a hobby that allows us to decorate our lives in the brightest colors.
Unfortunately, despite all the benefits of sports, most of us simply don’t get our hands on such changes in our lives. And here, of course, it is worth looking for a problem of a motivational nature. When a person wants to do something, he does it, and does not look for excuses and excuses. Having understood this, realizing that there is no natural motivation for doing port work, it is worth trying to figure out how to motivate yourself for sports.
The benefits of sports
We all know that sport is health, but for some reason not everyone does it. For health, it is not necessary to go to the gym and be a professional athlete, it’s enough just in the morning and watch your diet.
Sports are:
- Beautiful well-groomed body
- Good health
- Good health in old age
- self-discipline
- surge of strength
- good health
These are just the most superficial results of regular practice. Not remembering the fact that sports activity gives health, lengthens youth and makes it possible to enjoy all aspects of life in its various facets.
About all the benefits of sports, I wrote in my.
Willpower doesn't work
Strong-willed people can try to force their body to make changes, the need for which is very doubtful. Unfortunately, this approach is almost always ineffective.
The fact is that the human body lives according to its own evolutionary rules, which say - ENERGY IS NECESSARY TO SAVE.
For tens of thousands of years, mankind lived from hand to mouth, and therefore the waste of excess energy could lead to death. This mechanism "stuck" into the genes of mankind and still has not disappeared from there, despite the refrigerator in the next room and the grocery store within walking distance.
It is this mechanism that causes that feeling of resistance when you want to do something, but cannot find the strength to do it. The body saves energy. Consequently, not everyone is given the will to force oneself to go in for sports, and the majority, in general, will not succeed.
Motivational videos
Many ordinary people who understand their benefits from playing sports try to motivate themselves by watching motivational videos on the Internet. These videos are a foreign example, decorated with colorful graphics and music.
Indeed, this is enough for most of us to "fire up with sports." This is enough to write a plan for tomorrow, set an alarm for 5 in the morning and prepare running shoes. However, unfortunately, this is not enough to not ignore the alarm clock, put on your running shoes and go for a run.
Such motivation is too fleeting to be taken seriously. It is best to use it right before starting a workout.
Here is one of my favorite videos.
Competition
Now let's talk about what really works. Someone else's example in the video will not work, because the brain perceives it as something distant and incomprehensible to us.
However, if we have an example from our environment, if there are people who go in for sports and achieve at least the slightest results in this, our subconscious mind can perceive this as a challenge. "And why am I worse?" - you think, put on your sneakers and go for a run. Or maybe it will make you lift your ass off the couch.
The brain perceives someone else's example from its environment as a competition. The hierarchical instinct is turned on, which, on a subconscious level, motivates a person to go in for sports. This is one of the main biological programs. That is why it is so important to be in a decent environment.
If there are only athletes around, it is extremely difficult not to be an athlete. If your friends and acquaintances are solid alcoholics and degenerates, destroying life itself with their existence, most likely, you will also become one.
biological motivation
By the way, the method of competition, the way to create a strong environment around you, is not the only biological answer to the question “how to motivate yourself for sports?”.
Of course, when we talk about the motivation to do something, we have to talk about biological, and not about rational motivation. But if you think about it, you can find other biological instincts that can become a motivation to start playing sports.
Let's say you've been friendzoned by a girl you like. The body produces a huge amount of cortisol, suggesting that something needs to be changed so that this situation never happens again. And it is after this that it is better to start playing sports. After all, if you are healthy, you have a girlfriend, money and a good social position, there is simply no place left for sports motivation.
To start playing sports, there must be a certain dissatisfaction. Dissatisfaction with status, marital status, or appearance. Note that the children of rich people never become successful athletes. And all because they have no biological motivation for this. Children from wealthy families have money, power and girls (boys).
Accordingly, if you also have everything, then the question “How to motivate yourself for sports?” seems meaningless to your inner being.
No choice
Ask your friend to carry all the tasty food to his house, and also take part of your salary and give it out only after your next run or workout. If the training did not take place - a friend takes part of the funds for himself.
Let's say you gave 75% of your salary to a friend. Here you want it or not, but you need to train, otherwise you will have to starve and walk in rags. Biological instincts turn on, which completely turn off laziness.
Thus, by creating situations where you have no choice, you get real motivation for the sport.
Conclusion
It doesn't really matter what you do. Jumping rope, jogging, yoga, sports dancing or just morning exercises. The most important thing is that it brings you pleasure, and you have the opportunity to devote at least 30-40 minutes daily to any activity. After a while, this will become habitual, and you will even feel uncomfortable when you skip your workout.
Set your desired goals. Drop two or three pounds? Strengthen your heart? Make your body better? Let something make you pay attention to training daily and with satisfaction.
In sports, in order to achieve high results, you must be strong-willed, disciplined, in a sense, ruthless to yourself. Without hard training to the seventh sweat, through "I can not", the goal cannot be achieved. And it doesn’t matter what is at stake - the desire to lose extra pounds or win an Olympic medal. Only an unbending “must” will allow you to get it.
Although the great forward Romario once said that the weak need to train, the strong do not need it, everyone understands that the words of the Brazilian are just a joke.
Where to get the right motivation in sports? For myself, I singled out 4 points:
- Desire to be successful. When I achieve a successful result, it gives me a feeling of deep satisfaction. I understand that my work and perseverance are rewarded. The more difficult and winding was the path to the top, the sweeter the victory.
- Recognition of others. It's nice to know that you're not worse than others. This increases your self-esteem, you begin to respect yourself more.
- Perspective. New opportunities for sports and personal development are opening up.
- Sports are varied. The more interesting and diverse the training process is, the better the results will be. Sport captures, motivating to achieve new goals.
In conclusion, I would like to note that after a month or two of training, the need for such sophistication will disappear. The opportunity to see your result is the best motivation for training.
Thank you for your attention, and now raise the priests and go to practice! 🙂
Sincerely, Vladimir Manerov
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Everyone knows about the benefits of sports. But between knowledge and deed - if not an abyss, then certainly a distance that not everyone can overcome in one fell swoop. And this is normal, because laziness, in a good sense of the word, is characteristic of all living organisms. It allows you to save energy, accumulate strength and generally “not run into trouble”. That is why cats sleep 20 hours a day, birds calm down with sunset, and seals love to wallow in the sun so much. But we are not birds, let alone seals, and there is no need for us to accumulate fat for the winter. On the contrary: we understand that it is better to get rid of it for health and beauty, and physical activity is the best way to do this. So how do you turn this understanding into action? To do this, you just need to properly motivate yourself for sports.
“Laziness is the engine of progress”, and other “excuses” from playing sportsThe less physical activity in your life - the more difficult it will be to persuade and accustom yourself to increase it. We are so arranged that we do not like to strain and get tired. Therefore, most people do not think about physical education until their body begins to noticeably signal the need for it. As a rule, this does not happen at a young age, but over time, when excess weight accumulates (which used to go away easily without much effort) and shortness of breath appears (although until recently climbing stairs was effortless). And even in such circumstances, many first turn to a doctor, and only then (often at the suggestion of the same doctor) to a sports coach.
As for age-related changes and figure flaws, even they do not always become a reason for going to the gym. After all, even very adult people sometimes want to pretend to be small and unintelligent, but in fact - "hide their heads in the sand." As they say, if a woman really wants a cake, then she will be able to convince herself that it is dietary. And if the same woman with an outstanding gift of self-hypnosis really doesn’t want to sweat in the gym, she reassures herself that she has “a wide bone”, “everyone in the family was plump” and in general she is “and so beautiful”. “They get fat from years, not cutlets”, “there should be something to hold on to in a woman’s body” - from the same opera. But excuse me, but what about when it’s even difficult to hug, let alone “hold on”.
Both women and men are equally inclined to be lazy. In contrast to them, there are people with a diametrically opposite view of the world. They go in for sports with pleasure and conscience, devoting 3-4 evenings a week to training, and sometimes all their free time. This could be called correct if it were not for the typical effect of overtraining, burnout, fatigue - you can call it whatever you like. But the essence remains the same: after some time of intensive training, they no longer skip to the gym, but go out of habit, and even later - out of necessity. Such people, in order not to break loose and not quit the sport completely, need a new motivation. It turns out that everyone needs an incentive to go in for sports: both those who have already achieved certain results, and those who are just starting, and especially those who are still planning to start.
Sports motivation, or how to force yourself to go in for sports
In general, in each of us, regardless of age, external data and the degree of involvement in sports, opposite manifestations of nature are constantly fighting. Activity and laziness, practice and theory, the bright side and the dark side. But sooner or later it becomes impossible to postpone “for tomorrow”, and you go to the gym, for a run, for shaping, yoga, Pilates, or just in the yard for horizontal bars. Whatever type of physical activity you choose, at the beginning and in the process you will need motivation: starting, additional, most importantly, effective. If you don’t find it inside yourself, try looking in this list: 
- Beautiful body. Say what you like, but there is no person who would not want to look attractive. And a toned figure is one of the main criteria of beauty. Moreover, the athletic physique has recently been at the height of fashion. Going in for sports, you will receive compliments from others and enjoy your own reflection in the mirror!
- Strength and endurance. The value of these qualities is enduring, but modern men have much less need, and hence the chances of developing them in everyday life. Going in for sports, you can easily pick up your girlfriend in your arms, protect her from hooligans during a late evening walk and easily move furniture in the apartment - in general, you will start to arouse admiration and be reasonably proud of yourself!
- Fashion clothes. Most stylish styles look good on a slim figure, not to mention open back evening dresses, lingerie and swimsuits. Going in for sports, you will not only be able to choose any clothes to your taste, but you will also wear them with pleasure, demonstrating excellent posture, a flat stomach and smooth skin. By the way, sports uniforms can also be very beautiful!
- Personal life. Active and fit people are always more likely to succeed with members of the opposite sex, this is inherent in us genetically. And from an aesthetic point of view, slender women and muscular men make the best impression. By playing sports, you can attract the attention of someone you have liked for a long time, or fall in love with a permanent partner again. Get ready to catch the admiring glances of others and receive invitations for dates!
- Good mood. After a properly conducted training, athletes, contrary to logic, do not feel tired, but cheerful and energized. Physical activity causes the body to produce endorphins - hormones of joy and pleasure. Going in for sports, you will enjoy life and regularly improve your mood and the very fact of the next workout, and its visible results!
- Idol. Many successful athletes admit that in childhood they admired a famous person and dreamed of reaching the same heights. For ordinary people, movie and music stars become idols, who take care of themselves and are in great shape in tabloid and glossy photographs. Going in for sports, you can get closer to your ideal, whatever it may be. Repeat the record of an idol athlete or look no worse than a top model on the beach in a bikini!
- Antiexample. Motivation "from the contrary" is also a powerful argument in favor of playing sports. Look for a girlfriend with folds where her waist should be, or a friend with thin arms where biceps are supposed to be. Let the fear of looking the same way direct you to the gym. By exercising, you will always look better than those who ignore physical exercises!
- Envy of others. To be honest, for many, the opportunity to show off and demonstrate superiority over others is the best motivation. It is not necessary to advertise, but if such an argument works in your case, use it to the fullest! By exercising, you will certainly look and feel better than those who could not bring themselves to go to the gym. Just try to cause white, not black envy, and do not abuse narcissism!
- Health. Well-being rarely worries very young people, but with age they begin to think about health. With the advent of children, I want to have more strength for active games with them. And even later - to live in health until the independence of grandchildren. Going in for sports, you significantly increase your chances of looking good even in old age, not complaining about your health and dancing a waltz at your great-granddaughter's wedding!
- Awards. Sport is inextricably linked with competition. Winners receive awards, prizes and universal respect. This is one of the most powerful motivators for people who love and seek approval. Going in for sports, even non-professional ones, you can take part in competitions regularly held by sports clubs and sections, as well as public and municipal organizations (crosses, amateur races and swims) or simply overtake everyone in pursuit of the outgoing bus!
- Nice trainer. Gym employees and mentors in sports sections often turn out to be very attractive people. In addition, they are attentive to their wards, support and advise them, and this is already quite close communication. Going in for sports, you get a chance not only to regularly see a person you like and maintain his interest in you, mastering new exercises and increasing your sports achievements!
- self-discipline necessary to maintain a sports regimen. It concerns the training schedule, diet and lifestyle in general. Sometimes, in order to pull yourself together and start a new life, literally one piece of the “puzzle” is not enough. Going in for sports, you will adjust your daily routine, you will probably start eating right (so that you have enough strength for training) and accustom yourself to do what you need, instead of what you can’t, but you really want to!
- Occupation to your liking. It is also impossible to completely deny yourself rest - just let it be a moral and psychological rest. To do this, you just need to familiarize yourself with a large list of destinations that modern fitness clubs offer and choose the most pleasant one. By doing a sport that you really enjoy, you will not force yourself to go to training through force. Each time it will be a small holiday and a portion of positive emotions!
- Saving. Long-term subscriptions to gyms in terms of one workout are more profitable than short-term ones. However, in one fell swoop, you will have to pay a considerable amount. Going in for sports in the club on an annual unlimited subscription, you will know that you have invested money in your own health and beauty, and each workout is the dividends due to you. In the end, you will simply be sorry to miss the classes paid in advance!
- Friendship. Extroverts are much more interested in doing routine things for the company, and loneliness depresses even the existing impulses for action in them. Going in for sports with friends, you combine business with pleasure and will always be in good company. In addition, you can support each other, and skipping workouts will be embarrassing in front of others!
Motivation in sports is one of the most important aspects in the modern world, especially in the world of bodybuilding. Coming to the gym, you set a goal that motivates you. You make a challenge to yourself and the result to which you are going, that hard and long path that you start, should be the main motivation. Our dream is what makes us set goals for ourselves. In this fight, you are your worst enemy, because you just sit and do nothing, the place to take and tear everything in your path with fire in your eyes.
Music for training is a great tool for concentration.
Motivation in sports, inner desire to become better, stronger. Prove to yourself and others that any goal is up to you. Always clearly define your goal and the feeling of knowing that you will soon come to it will betray strength. Rejoice in your future success. Let shame and fear of yourself take over, at the thought of surrendering and showing your weakness. Motivation in sports is an engine, as an invisible source of inexhaustible energy. Get motivated and move forward.
You cannot lose in this fight. You have to believe in your dream, believe in yourself. You need to wake up every day, set a goal and give your best. You should strive for a better life, for something more. There is no better time than now to tear everyone apart. Pay no attention to anyone, work 24/7 and enjoy the results. Be a wild animal in this life. Today is your tomorrow... Work on yourself, develop, become better... Go in for sports, at home, on the street, in the gym... Forget all your failures. Forget everything that happened before today ... Think about future victories! Now sport is your life!!! You are on your way to be better...
Motivation in sports and life
Wake up every morning with positive thoughts. How you spend the first 30 minutes of your day is how it will pass. Start reading books for self-development and motivation that will change you for the better. Books are important! Be prepared to fight and win! The key to your success is yourself.The best motivation in sports and life is what you dream about. Many are waiting for the perfect time and ideal conditions to achieve their dreams. Work on yourself, improve yourself, start training, start eating right, run in the morning, lose weight. We want to start from Monday or from the first day, or we promise to start from the new year, but stop fooling yourself! The perfect time is now! Do not put off anything, because in fact you are postponing and dragging out the time of your path to success, and success lies in achieving goals! Kindle the fire in yourself, start today... Motivation in sports and life is the way to success!
Motivation in sports for girls
The most important tool in achieving your goals in sports and life is you. How you overcome laziness, how you motivate yourself, the result will depend on this. You must use your potential to 100%. You must start not tomorrow, not today, but right now! Now you are starting to write a new story in life. Achieve results and victories... Be ready for trials that will only make you stronger! Get the most out of every day! If you get the most out of life, set your priorities right! The result will not keep you waiting....
Motivation in sports for weight loss
You want to radically change something in your figure. Obviously, motivation in sports for weight loss is always a hot topic not only for girls, but also for men. Everyone wants to have a slender body, they like not only themselves, but also those around them. Motivation in sports for weight loss is just a tool in achieving the goal. The main motivation is to have a slim and beautiful body. Sports and proper nutrition are the main aspects of losing weight. Do not forget that losing weight is a long and difficult process. When compiling a weight loss program, it is better to contact the appropriate specialist, at least study the information yourself. Let's highlight a few psychological points when losing weight ...- Stop postponing everything
- Stop blaming yourself for being overweight
- Don't expect quick results
- You don't have to go all out on weight loss
Quotes for motivation in sports
I would like to highlight a few phrases that could be interpreted as quotes ... These are the words that you need to remember and always scroll through in your head. Only you can change your life for the better. There should be not only good motivation in sports, but in everyday life, motivation plays a huge role. "In this fight, you are your own worst enemy, because you just sit and do nothing, the place to take and tear everything in your path with fire in your eyes"
"Always see your goal clearly and feel the realization that you will soon come to what you want, this will betray you strength"
"There is no better time than now"
"Your health is the best and strongest tool in achieving your goals"
"Only you can change your life for the better"
Motivational Dynamics of Sports
"Motivation is the art of getting people to do what you want them to do because they want to do it." And, as Dr. Kostas Karageorgis explains, recent research suggests he wasn't that far off. What's more, changing your attitude towards training and competition can greatly increase your motivation.Application of motivation in sports
Motivation for sports is an internal energy force that determines all aspects of our behavior; it also affects how we think, feel and interact with others. In sports, high motivation is widely accepted as a necessary prerequisite for getting an athlete to fulfill their potential. However, given its inherently abstract nature, it is a power that is often difficult to use to its full potential. Some coaches seem to have the "magic touch" of being able to get so much more out of a team than the sum of its individual parts, others find the motivation to be an elusive concept they are forever trying to master.
There are many approaches to the study of motivation in sports. Some of them are based on positive and negative reinforcement graphs, while others focus on the experience of the individual over a set of circumstances. The article examines the components of motivation in sports using a modern approach known as the theory of self-determination, which emphasizes the role of individual choice. The article will also outline some of the key findings in the recent literature and present four evidence-based methods associated with increased motivation in sports. You will be able to adapt motivational techniques to enhance your participation in sports or the performance of others. You will learn that motivation in sports is a dynamic and multifaceted phenomenon that can be manipulated, at least to some extent, in the pursuit of superior athletic performance.
Different types of motivation in sports
One of the most popular and proven approaches to motivation in sports and other areas of achievement is self-determination theory. This theory is based on a number of motives or rules that differ in terms of the degree of self-determination. Self-determination has to do with the extent to which your behavior is chosen and initiated. Behavioral norms can be set on a continuum of self-determination.Amotivation is the lack of intention to engage in a behavior. This is accompanied by a sense of incompetence and a lack of connection between their behavior and the expected result. For example, an amotivated athlete might say, "I don't see the point in training anymore - it just tires me out" or "I just don't get any enjoyment out of competition." Such athletes show a sense of helplessness and often require counseling.
External and introphic rules are the controlling types of external motivation in sports, because athletes do not feel that their behavior is selective, and, as a result, they experience psychological pressure. Participation in sports to win a prize fund, win a trophy or a gold medal is characterized by external regulation. Participation to avoid punishment or negative evaluation is also external. Introduction is an internal pressure in which athletes may participate out of guilt or seek recognition.
Established and integrated regulations are independent types of extrinsic motivation, since behavior is initiated out of choice, although not necessarily perceived as pleasant. These types of regulation explain why some athletes devote hundreds of hours to repetitive training; they understand that such activities will ultimately help them improve their performance. Identified regulation is engagement in behavior because it is highly valued, while behavior becomes integrated, in harmony with self-satisfaction and almost completely self-determining. Doing daily flexibility exercises because you understand that they are part of the overall goal of improving performance can be an example of integrated regulation.
Intrinsic motivation in sports comes from within, is completely independent and is characterized by interest and enjoyment derived from participating in sports. There are three types of intrinsic motivation in sports, namely intrinsic motivation to know, intrinsic motivation to achieve, and intrinsic motivation to stimulate experience. Intrinsic motivation is considered the healthiest type of motivation and reflects an athlete's motivation to perform an activity simply for the rewards inherent in their participation.
Final motivational state
According to the Hungarian psychologist Mihaly Csikszentmihaly, the highest level of intrinsic motivation in sports is the state of flow. Flow is characterized by complete immersion in activity, to the extent that nothing else matters. Central to achieving flow is a situation in which there is a perfect match between the perceived demands of the activity and the perceived ability or skill of the athlete. During flow, self-awareness is lost and the athletes become one with the activity.
An overbearing or unrealistic challenge can cause undue anxiety, which means coaches must ensure that athletes set realistic goals. Conversely, if athletes bring a high level of skill to an activity and the problem it provides is relatively low, such as Barcelona and Ronaldinho of Brazil playing in minor league football, this can lead to boredom. A study examining the relationship between athletes' goal orientations and their levels of intrinsic and extrinsic motivation found that athletes with task- or personal-skill-related goals were much more likely to report high self-determination than athletes with ego-oriented or social comparison-type goals.
The study provided tentative support for the proposition that focusing on personal excellence and one's own goals is more intrinsically motivating in sports than focusing on winning and showing superiority over others. This has important implications for practitioners who work with children, given the wealth of evidence that a focus on personal excellence and intrinsic motivation (enjoyment) produces the most positive motivational outcomes in sports.
More recently, research has shown that competition, recognized as important, intrinsically motivated athletes, has developed targeted (positive) coping strategies. Conversely, extrinsically motivated athletes tended to avoid addressing key issues and were much less likely to achieve their goals. In another study, researchers took a qualitative approach to answer the question, ‘why does the ‘fire’ of elite athletes burn so brightly?’
Elite athletes set personal goals. They have high faith in their ability to excel in sports;
The track and the field were central to their lives - everything revolved around their participation in the sport.
Using a statistical procedure, I have identified two types of profile ‘motivation in sports’. The first of them is characterized by high levels of both controlling and self-determining types of behavioral norms, while the second is characterized by high independent and low control motivation. Comparison of these two profiles on the results of enjoyment motivation, effort, positive and negative impact, attitudes towards sports, strength and quality of behavioral intentions, satisfaction and frequency of attendance showed that participants in the first profile reported higher levels for all eight positive consequences compared to the second profile. .
This finding suggests that the simultaneous presence of high extrinsic and high intrinsic motivation in sport is likely to produce the most positive outcomes for adult athletes. However, it is essential that extrinsic motivations are built on a solid foundation of high intrinsic motivation. Without high intrinsic motivation, athletes are likely to drop out when faced with challenges such as injury.
Motivational techniques for coaches and athletes
1. Goal settingAthletes should be encouraged to set a few ambitious but achievable long-term goals; perhaps they will represent their country in a major championship in three to four years. In order for athletes to keep up with their long-term goals, they must also set appropriate medium-term goals. For example, after winning a bronze medal at the 2004 Athens Olympics, Kelly Sotherton set herself the medium-term goal of winning the 2006 Commonwealth title in Melbourne (which she achieved) on her way to her long-term goal of becoming the 2008 Olympic champion in Beijing.
By far the most important goals in practical terms are short-term goals, as they allow athletes to focus on the marks that are the seed for superior performance. Therefore, short-term goals should be mainly process-oriented. For example, when Manchester United's Wayne Rooney was in training six weeks before the start of the World Cup, he set a number of goals in his race to regain full fitness.
These included daily physiotherapy sessions, non-aerobic oxygen chamber therapeutic exercises, intake monitoring nutrients and so on
Goals need to be monitored and reviewed regularly. One of the biggest mistakes coaches make when setting goals is that they are often too rigid in their approach. The goal setting process works best when there is some flexibility and each athlete or team takes ownership of each goal. So it is better for coaches and managers to use some democracy when setting goals, especially when working with more experienced athletes.
2.Use of external awards
A key aspect of the effective use of external awards is that they reinforce the athlete's sense of competence and self-worth. Thus, the reward should be informative in nature, not controlling. If reward is in control, it can significantly undermine intrinsic motivation in sports. In order for the award to be informative, it is desirable that it has a relatively small monetary value (i.e. it is a symbolic reward), for example, the name "match woman" or "tour athlete". In addition, the award must be presented to the athlete in front of all potential recipients with some emphasis on the prestige associated with it. Other popular uses for symbolic awards include the names of athletes in annual awards for their contributions or the awarding of a special piece of clothing.
Positive self-talk is a technique that can be used to increase motivation in sports across a wide range of achievement areas. He uses the athlete's powerful inner voice to reinforce their self-esteem or important aspects of their performance. With appropriate repetition, self-talk can positively change an athlete's belief system. I use three types of self-declaration in my work with athletes and will illustrate each example to help you come up with your own.
The first type is known which serves to focus the athlete's attention on the task at hand. The second Type is known as self-talk related to mood, which influences how athletes feel. Type Three is known as a positive self-affirmation statement, and the most famous exponent of these was the legendary boxer Muhammad Ali, who repeated the statement "I am the greatest" so many times that even his opponents believed it.
“I thought that if I said this, I would convince the world that I really was the greatest.” Mohammed Ali
