How can I get big and stay motivated?
Hi I am a skinny teenager looking to get more fit, I have started workout plans many times but I don't stick with them, also I don't think they are quite as effective as I want them to be. Could you please give me some tips on exercises and motivation?
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For motivation, when beginning a fitness routine, it’s great to get creative with ways to stay on track. Here are some suggestions:
1. Get an accountability buddy with similar goals. Even if their goals aren’t similar, you could each work on separate goals and hold each other accountable by checking in or even FaceTiming/video chatting during the scheduled workout time.
2. Communicate your goals to the people in your life, whom you see regularly, so they too can help encourage or support you.
When friends ask me to go out to lunch together or grab a drink, I respond by suggesting that we meet at my gym for a workout or do something physical. This will help shift the dynamic to healthier habits with the people you love or care for.
3. It is said that it takes 21 days to build a habit. That’s first and foremost; something small and attainable just to create a regular time that you get grounded in your body and work towards your gains. The acronym commonly used is SMART, meaning:
S- Small
M- Measurable
A- Attainable
R- Realistic
T- Time sensitive
For those 21 days, set a timer for 10-15 minutes each day and just start with core/abs or stretching. If the goals are too large in the beginning, your brain will develop an aversion to exercise or working out. The task becomes daunting rather than enjoyable. To help facilitate the brain's rewiring, ask yourself after a workout if your mood has improved or if you feel better compared to before the workout. Asking yourself this question helps develop the neural pathways that associate working out with positivity, since the answer will likely always be 'yes, I feel better".
4. Keep a journal, set an alarm, and block off the time on your school/work calendar. Help yourself by helping yourself. People who work out regularly also started somewhere small, so watch for comparing yourself to other peers.
5. After your 21 days of consistency, graduate to 20-minute bouts of training. Rather than off days, just do mobility, so you don't get thrown off when beginning to build a daily routine.
6. For muscle development, at the start, begin with an upper body day and a lower body day. Level up to push, pull, and leg day for 3 workouts a week. There is more "leveling up" to be done, but this would be the first few months.
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1. Get an accountability buddy with similar goals. Even if their goals aren’t similar, you could each work on separate goals and hold each other accountable by checking in or even FaceTiming/video chatting during the scheduled workout time.
2. Communicate your goals to the people in your life, whom you see regularly, so they too can help encourage or support you.
When friends ask me to go out to lunch together or grab a drink, I respond by suggesting that we meet at my gym for a workout or do something physical. This will help shift the dynamic to healthier habits with the people you love or care for.
3. It is said that it takes 21 days to build a habit. That’s first and foremost; something small and attainable just to create a regular time that you get grounded in your body and work towards your gains. The acronym commonly used is SMART, meaning:
S- Small
M- Measurable
A- Attainable
R- Realistic
T- Time sensitive
For those 21 days, set a timer for 10-15 minutes each day and just start with core/abs or stretching. If the goals are too large in the beginning, your brain will develop an aversion to exercise or working out. The task becomes daunting rather than enjoyable. To help facilitate the brain's rewiring, ask yourself after a workout if your mood has improved or if you feel better compared to before the workout. Asking yourself this question helps develop the neural pathways that associate working out with positivity, since the answer will likely always be 'yes, I feel better".
4. Keep a journal, set an alarm, and block off the time on your school/work calendar. Help yourself by helping yourself. People who work out regularly also started somewhere small, so watch for comparing yourself to other peers.
5. After your 21 days of consistency, graduate to 20-minute bouts of training. Rather than off days, just do mobility, so you don't get thrown off when beginning to build a daily routine.
6. For muscle development, at the start, begin with an upper body day and a lower body day. Level up to push, pull, and leg day for 3 workouts a week. There is more "leveling up" to be done, but this would be the first few months.
Getting bigger and staying motivated is all about consistency and patience. 💪 Start simple—focus on compound exercises like push-ups, pull-ups, squats, and bench press. Aim for progressive overload (gradually increasing weight/reps). Make sure you’re eating enough protein and calories to actually build muscle.
For motivation, set small, achievable goals and track your progress - it feels great to see improvements over time. Find a workout buddy or a routine you actually enjoy so it doesn’t feel like a chore. And remember, results won’t come overnight - stick with it, and you’ll definitely notice the changes.
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For motivation, set small, achievable goals and track your progress - it feels great to see improvements over time. Find a workout buddy or a routine you actually enjoy so it doesn’t feel like a chore. And remember, results won’t come overnight - stick with it, and you’ll definitely notice the changes.
I can't say much on the exercise part because we aren't the same body type, but I can say that I believe in you and I am here for motivation. It may be hard, but even if you miss a few days, don't be so hard on yourself. You're doing great already by reaching out. Good luck! ;)
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