Have you ever caught yourself in the lack of motivation to get your ass up and go to the gym?
Well, no worries, that is completely normal.
No human being is the ultimate, motivation, “get s**t done” machine.
The hardest part about anything however is starting it.
And while everybody wants to have a nice-looking, fit and strong body, no one really wants to put in the work, during those periods of demotivation.
Staying true and consistent to and with your training and nutrition regimens is not the easiest task, given that you also want to have a good social life.
Finding the time and motivation in that case is even harder.
However, if we want to achieve success with it, or any other field for that matter, it is of prime importance to hear what people who had success with it have to say.
For this article, we have gathered the top 25 quotes from famous bodybuilders and athletes, that might just help you get beyond your lack of motivation.
“The worst thing I could be is the same as everyone else – I’d hate that.”
-Arnold Schwarzenegger, 7 times Mr. Olympia
“If you are capable of writing and sending a whole message in-between your sets, then odds are you’re not training hard enough”
“Practical rule: Determine your food intake based on what you’re GOING TO do, not what you did. Don’t eat more than you’re ready to burn.”
“Negativity and laziness are illnesses that lead to pain, hardship, depression, worsened health and failure. Be proactive, you MUST care for your success!”
-Phil Heath, 7 times Mr. Olympia
“Everybody wanna be a bodybuilder, but ain’t nobody wanna lift no heavy ass weights.”
-Ronnie Coleman, 8 times Mr. Olympia
“It took me 20 years of hard workouts to build my physique as it is today. What you need is what I had – Faith in myself!”
“If you’re going to do something, do it all the way till the end.”
“The idea creates faith and faith creates willpower. When you believe you won’t feel worry or doubt – Just your absolute self-confidence.”
“When you make a self promise, make a commitment and don’t give up. Because when you are in the training room, you must keep the promise you gave yourself. Usually, people that are capable of self-motivation are the winners. Regardless of talent.”
“Bodybuilding isn’t simply 90 minutes per day at the gym. It’s a lifestyle.”
“The first thought that comes to my mind when my sets become difficult, is that I can’t quit, I refuse to do so and fail. It feels much better when I leave the gym with these two words in my mind – ‘I won’ ”
“If you can get through the pain, you can become a champion. If you can’t get through it, just forget about it.
“For me, the meaning of life is constantly being hungry. Not just exist, but rather move forward. I am always hungry and never satisfied with current accomplishments.”
“You can have results or excuses. But never both.”
“No one owes you anything. No one will give you things for free. But you can have all you want if you just work hard for it.”
“I would like to be one of the not many people in the fitness industry that will throw their weight scale away. If you don’t like what you see in the mirror, then why do numbers on a scale matter?”
“I don’t eat food for the taste, I eat it for its functionality.”
“I don’t believe in luck. Luck comes to those who put in the work.”
“I don’t believe in steroids. If a man doesn’t have enough natural male hormones to build a strong, masculine body, then they should take on ping-pong instead.”
“Each workout is like a brick for a house and everytime you go and half-ass a workout, you’re not laying a brick. Someone else does it.”
-Dorian Yates, The Shadow, 6-time Mr. Olympia
“I hated every minute of my workouts. But I said to myself – Don’t quit. Suffer now and live the rest of your life as a champion.”
Alright, we know that gathering motivation is not the easiest thing to do, even with the awesome quotes we just gave you.
To make sure this article is as useful as possible, we’ve decided to include a bunch of actionable tips and tricks for you to motivate yourself.
- Vision board
Write down your top priorities on a white board and always have it in front of you, or at least in your mind.
Use the vision board to write down your weekly schedule, but also the goals you want to achieve and the things you want to have for example.
You can even draw some things out.
Soon enough, you will see that in doing this, you are gaining motivation and are practically giving your brain the blueprint to success.
The biggest satisfaction of this? Putting a check-mark on the written goals, once they are accomplished.
We need to acknowledge that the mind does not make a difference between something that is actually happening, and something that we imagine is happening.
For example, if you visualize yourself working out, your body will start sending impulses and signals to the muscle groups accordingly.
Try and visualize whatever it is that will motivate you to get your ass up and do things – Whether it is a loved one, a nice car or even your dream body, install that imagery in your head and it will again, act as a blueprint.
3. Power naps
It often happens that the lack of motivation is caused by the lack of energy. The lack of energy in turn is probably a result of insufficient sleep or other factors that may account to exhaustion.
The fix? A 10-15 minute power nap.
You don’t really need deep sleep during the day. If you feel tired and unmotivated, get a good power nap and see how you feel when you wake up.
Usually, power naps give quick bursts of wakefulness and energy.
Ultimately, you should also focus on creating sustainable sleeping habits that include at least 7 hours of sleep per night.
4. Reading & watching
With the abundance of information nowadays, we can easily find books and videos that will strongly motivate us to do what we have to do.
Even a couple of minutes a day can improve your mental blueprint for the upcoming actions.
As already mentioned, listening to people who have gone through the same path, is one of the best ways to see through the eyes of someone who’s done it.
5. Set and setting
You can’t just get into the gym and start doing the work. You can figure out a small ritual of your own to prep you and get you ready for the workout.
For me personally, that is a proper, full-body warm up & mobility work, combined with rhythmic music, breathwork & a consistent, regular movement pattern. This simply helps me connect to the body completely.
For you, that can be something similar, or maybe even a song, a video or the thought of someone.
6. A structured plan
Most people who lack motivation also tend to lack a structured plan of action.
How can you even get motivated to do something, if you don’t know how or what you are going to do?
Knowing what you are doing, before you actually start doing it is of prime importance, for whatever it is that you’re doing.
Not only will it help you avoid mistakes and practically shortcut the time needed to achieve a given result, but it will also give you the motivation to do it.
Laziness and lack of motivation is one of the most common problems of people nowadays – Especially younger ones and people who train.
Well of course, there are no people who have never experienced this lack of motivation, granted.
However, what will ultimately determine your progress is the way you deal with those down periods.
The best thing you can do to bypass the lack of motivation is… Simply standing up and actually doing it.
Even though these quotes & tricks work, they are only a temporary solution.
YOU are the ultimate source of motivation, so make sure to find what you need, within yourself!