In this article I’d like to share with you my best motivation tips for building muscle and burning fat.
If you are serious about wanting to build muscle mass and burn body fat, then you need to make a commitment to yourself to stay consistent no matter what.
I don’t want you to make any excuses! If you want to get in great shape you need to put the work, there are no shortcuts here.
Forget about making excuses. Everybody has time to work out, even president!
You can quickly solve “BEING LAZY” and “NOT IN THE MOOD” by going the gym and working out.
Don’t seek motivation to inspire you to work out. Instead, take action. Let action be your fuel for motivation.
If you’re feeling tired after a long day at work, don’t use that as an excuse not to work out.
Just go to bed two hours earlier instead of staying awake late at night or go straight to the gym after work or on your lunch break.
The key is not to keep yourself motivated, but to make a decision to workout X number of days per week and stay consistent so it becomes part of your daily routine.
It’s funny how people go to a job they hate, just to pay the bills and they refuse to put their body through a bit of pain so they can feel better about themselves.
I’m from Ireland and it always suprises how few Irish people want to exercise but instead they are quick to come up with funny excuses why they won’t exercise. And the same applies to other nationalities, not just the irish.
So why do people want to work out anyway?
For one, they want to physically look good and it’s very rare that people think about the benefits beyond looking good.
What most people don’t realize is that there are far more benefits to working out than just having an impressive physique.
Each of us is made up of mind, body and spirit. It’s all about having a healthy balance in your life.
Working out gives you more energy. It releases chemicals called endorphin’s.
Ever wonder why most people workout early in the morning? It’s because they will have that same sustained energy throughout the day.
That’s one of the major benefits of working out early so you will less likely want to take a nap in the evening time.
Working out is a great stress reliever. Movement releases a relaxation response within the body that allows you to feel happier and in a much better mood.
When you workout, your body releases chemicals called endorphin’s.
These endorphin’s interact with the receptors in your brain that reduce your perception of pain.
Endorphin’s also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as “euphoric.” That feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life. Source –http://www.webmd.com/depression/guide/exercise-depression
When you work out, not only will you feel better and look better you will have a lot more determination to to stick to your workout regularly throughout the week.
It’s like anything else you do in life. If you learn to play an instrument you will gradually get better at it.
If you’re generally a shy person and feel anxious in social situations, but decide one day to make an effort to approach and chat to as many new people as possible, eventually you will feel more comfortable in social situations.
I’m not particularly good at many sports or instruments, but I know that If I apply the same amount of time and effort as I do with working out, to other other areas of my life, I’ll gradually improve and eventually become an expert.
If you do something often, you can only get better at it.
I was eleven years old when I first learned how to cycle a bike. As a kid I remember sitting in my parents garden watching younger kids cycling by enjoying themselves.
I wanted to be apart of the fun but I was afraid that if I got on the bike I’d probably end up running in a car or falling over the handle bars. And if that ever happened, my chances of ever being able to cycle a bike would have been zero to none.
But then one day, my friend encouraged me to overcome my fear and put me on the bike and pushed me as fast as he could go, until I was able to control the bike myself.
Lifting weights and working out every day is no different.
If you want to build muscle you need to push yourself hard if you want to look and feel great.
It’s all about the focus and intensity of your workout and challenging yourself each week. I see guys in the gym and it’s rare you would see many of them break into a sweat when they work out.
You shouldn’t go to the gym to socialize and pass time with your buddies, or waste time texting on your phone.
You should go to the gym to train and put 110% into it every single time.
By knowing exactly what exercises you will do beforehand will keep you fully focused with no distractions.
I’m serious, if you want to build muscle or lose 10 to 20 pounds of fat, then you got to put the work in…period!
Why do most guys fail to build muscle? It’s because they are not consistent with their training and diet. That’s why!
If you want gains that are worth talking about or worth showing off, then you need to be in this for the long haul. There are no shortcuts.
I’ve been working out for over ten years now and i’m still not completely satisfied with my body and fitness and I don’t think I ever will be.
As long as you stay consistent you will always reach your goals and the same applies to everything else you want to achieve in life.
Don’t be looking for shortcuts or quick fixes, there is none, unless you want to use steroids and mess yourself up. I don’t recommend it.
I’m a huge believer than any guy can build muscle and burn fat naturally. You want to keep your body clean and healthy at all times.
Here’s my basic method to build muscle mass and burn Fat
- Eat Frequently
- Eat High Protein Meals
- Intense Weight Training
- Do Cardio
- Sleep Well
The best exercises for building muscle mass are compound exercises such as:
- Bench Press
- Barbell Rows
- Military Press
Incorporate these exercises into your workout routine and you will eventually pack on muscle. But don’t just lift the same weight every week.
Increase the weight by as little as 2kg – 5kgs each week.
Concentrate on doing each of these exercises with proper form to avoid injury.
If you have never tried any of the above exercises before then I’d advise you to practice with very light weight until your form is right.
Whether you decide to workout at home or at the gym, make sure to do it consistently.
Trust me, the longer you stick to your workouts, the sooner with will become like second nature to you.
I’ve been training for over 10 years and If I miss more than 3 days I feel like cracking up! lol!
Your first step should be to decide how many days a week you want to workout.
I recommend 4-5 days, no more. Over training can cause more harm than good.
So if you decide to take action and follow the tips above you should feel more motivated to workout, not just to look good but to feel good as well.
I recommend getting yourself a bodyspace account on the bodybuilding.com website.
Bodyspace is the best FREE Online Fitness Community to help you keep track of your progress, post your pictures and get feedback from other members.
I also have an account on bodyspace so you can add me as a friend if you like. My username is Jaykav.
Hope you liked reading this article and learned something new. Would really appreciate if you would share it with on social media right below.