The other added bonus with this rule is that if you’re not training because you lack motivation, then just doing a couple of movements will probably wake you up and invigorate you enough that you want to do the whole lot. If you just done 100 good press ups, chances are you’ll find yourself wanting to capitalise one these by doing a good complete workout – and training is one of the best ways to re-energise yourself. If you’re not training because your in a hotel room or on a coach then even just tensing and releasing your muscles for a while can be a workout of sorts, as can pulling against your own arm as a form of resistance for the bicep curls. Just let your muscles know that you’re still there.

To keep yourself going to the gym you also need to make sure your workouts are interesting and fresh. If you’re just heading to the gym every day and doing exactly the same things then you’re likely to get bored very quickly and it’s no wonder you’re not managing to stick at your plan. Head to the gym with something new and unique on your list however and you should find yourself excited or at least curious to find out how well it works and whether or not you can do it. Furthermore, keeping your workouts exactly the same will lead to plateaux as your muscles stop responding to the same tired routines – you have to keep your muscles guessing!

Workouts need to be kept challenging while not so difficult that they’re unpleasant or soul destroying. If they’re too easy then you’ll feel you’re not achieving anything, but if they’re too difficult then you’ll dread going every day. The secret is to train until you can feel ‘the burn’ which refers to that tight hot feeling you get in your muscles when they’ve been pushed past they’re usual threshold. Once you’ve achieved this you should do a couple more then end that set so you’re not aching too much the next day (which can be off putting in itself). If you think of your workouts like a challenge and you’re anything like me you shouldn’t want to give up – never back down from a challenge.

So these methods should keep you heading to the gym day in and day out. With a sense of purpose and a clear idea of your goals and whether or not you’re reaching them. Once you’re actually in the gym though there are a few more methods you can use to keep yourself motivated and energised to get the most of your routine.

One method that many gym-goers use is to take an mp3 of motivational music. Or at least music that has a steady and repetitive beat to keep you pumping out sets. Something with inspirational lyrics always works well such as ‘Eye of the Tiger’ by Survivor or ‘Harder’ by Kanye West. With these tracks pumping you’ll have a direct challenge issued to you via the music as well as a driving tempo and roaring guitar to help get you in the mood.

Mack LeMouse

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