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how to stay motivated

Keep Motivated When You’re Not Seeing Results

Ever wondered how to stay motivated when you’re not seeing results at the gym?

It’s one of the most common problems I see amongst the population, and it’s tough. I get it.

Going to the gym, on occasion, is really hard work. Armed with the best intentions, sometimes that early morning alarm or pre-booked lunch time fitness class isn’t enough to get you up and out the door.

This is especially true if you’ve been working hard, and aren’t seeing any change in your body.

Even for those of us who enjoy it, sometimes it’s difficult to simply get out of bed and motivate yourself to go and train. So how can you get out of this slump?

The biggest tip I would give is to continuously add new and exciting variables to your training program.


Stimulate the body in different ways to keep your work outs fresh and fun.

Maybe you prefer strength training; this could be transitioning from lifting heavy weights in a one to three rep range, to slightly lighter weights in an eight to twelve rep range. You could also try just doing minor variations on a similar type of exercise you’re currently enjoying.

If you enjoy cardio, whether that be running or swimming, try something else to get your sweat on. Why not mix it up with aqua aerobics, spin, or even yoga? Anything to stimulate the body in a new and different way will give you a renewed sense of enthusiasm for your fitness regime.

This also goes for where you train. If you’re a gym lover, you could take one of your work outs outside for some fresh air and a new perspective.

Running on a treadmill is great for tracking your speed, working on your pace, but going for a long jog around your local park is a wonderful way to revitalise your work out.

You’ll also find that it can stimulate your mind as well. Remember when you first started working out? Riding on the momentum of your new found determination, you probably (somewhat) breezed through your first few work outs, then sure enough lost motivation just as quick.

Your body is a machine that wants to work as efficiently as possible. When you get used to a routine, it can feel almost like you’re going through the motions.

Doing different exercises, running different routes, or working out in different places keeps your mind alert and your body stimulated.


You’ll gain a new impetus to go out there and train, training more frequently than you had been, seeing the results of all your hard work.

When it comes to fat loss, if you’re not seeing results, it might be due to something more serious, and usually, that could be gut inflammation or a leaky gut.

Even if you’re on the perfect diet and exercise program, you might not be able to shed those few extra pounds due to an underlying issue, but that’s something we’ll address in the future. If you have any concerns at all, we’d recommend to visit your GP.

Remember: don’t beat yourself up about skipping a work out. Like I said, going to the gym is tough. Staying motivated is tough. Just don’t fall off the wagon altogether! Put my handy tip into practice and soon enough you’ll be back on course.


Check out my quick video on how to stay motivated: