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<\/p>\nYou need to fight burnout when it\u2019s like you\u2019ve hit a brick wall, every push-up is a chore and you don\u2019t feel like doing anything.<\/p>\n
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Have you ever felt physically and mentally drained when it comes to fitness?<\/p>\n
Even proper nutrition and other healthy things feel like an uphill battle. If you\u2019ve ever felt stuck and helpless in your fitness program, you\u2019re not alone.<\/p>\n
Even the most dedicated fitness enthusiasts can experience low motivation at some point and need to fight burnout.<\/p>\n
Often it\u2019s no big deal \u2014 for a day or two you might feel less than motivated about your fitness routine and then you\u2019re back in the swing of it. Other times, it can persist more than a few days and affect your confidence and overall energy and determination.<\/p>\n
In severe cases, this low motivation can turn into burnout, which makes it difficult, if not impossible, to show up ready and willing to exercise.<\/p>\n
Burnout is the psychological, emotional, and sometimes physical withdrawal from an activity you once enjoyed.<\/p>\n
At first, you feel emotionally and physically exhausted and nothing can get you energized. Next, you develop a cynical attitude toward fitness, believing it\u2019s pointless and won\u2019t help you achieve any of your goals. Eventually, you start to think negatively about yourself and your performance.<\/p>\n
Although burnout is real, if you are experiencing it, or believe you may be on your way, you\u2019re not doomed.<\/p>\n
Here are five proven steps you can start today to give yourself the best shot at regaining your energy and positive focus and fight burnout. Many of these steps could also be used to combat burnout in other areas of your life as well.<\/p>\n
Lack of motivation and burnout are often the result of following the same routine and focusing on the same goals. A common phrase in sport psychology is: \u201cA change is as good as rest.\u201d<\/p>\n
Any type of change, such as switching programs, training with a friend, or using different equipment (e.g., resistance bands instead of weights), can create a new challenge that not only improves your physical health but your overall mindset, energy, and motivation to get back to your workout program.<\/p>\n
Developing lean muscles, lowering your body-fat percentage, or achieving gains in muscular strength are all good reasons for training.<\/p>\n
However, a tunnel-vision focus on results can quickly contribute to burnout because it distracts you from the enjoyment of being physically active for its own sake.<\/p>\n
When you\u2019re following a training schedule, continue to include other physical activities you enjoy such as hiking, dancing, swimming, or tennis.<\/p>\n
By balancing activities driven by intrinsic motivation (those you do purely for the satisfaction you experience when doing them) with those that are driven by extrinsic motivation (motivation that is connected in some way to an external driver), you can optimize your fitness enthusiasm.<\/p>\n
Burnout can be partially brought on if you\u2019re constantly focusing on what you haven\u2019t achieved yet. It\u2019s time to focus on the good stuff. For instance, take a look at pro sports.<\/p>\n
It\u2019s not just the goals that are applauded. Every successful catch, interception, and rebound is celebrated by the players. The athletes always take a brief moment to acknowledge their efforts and achievements. You, too, must celebrate your daily successes.<\/p>\n
Take at least one minute every day to journal one fitness achievement. It may be that you completed the entire set of an exercise for the first time, that you trained even though you really didn\u2019t feel like it, or that you moved up a skill level.<\/p>\n
Setting long term-result goals are valuable, but if they don\u2019t come as quickly as you think they should they can also distract you from the day-to-day and cause you a lot of stress.<\/p>\n
Process goals help you stay focused on the little things that will keep you confident and motivated to cross the finish line. Your process goals could be holding a specific pose for five more seconds, making it through your training without pressing the pause button, or improving your technique in one particular exercise.<\/p>\n
With each fitness session, fulfilling your process objectives will create a greater sense of achievement that can only boost your inner drive.<\/p>\n
One of the best ways to fight burnout is to ask for support. Reach out and share your experiences; talk through specific problems that are having a negative impact on your mood.<\/p>\n
As the old adage goes, \u201cA problem shared is a problem halved.\u201d<\/p>\n
The message boards, blog comments, and Beachbody\u2019s social pages are there for you to do just that. By vocalizing your pain and talking through solutions you\u2019ll feel less alone in your experience.<\/p>\n
It will also help you feel as though you are taking action toward improving your situation, and that can give you an extra little boost of confidence to push through and persevere.<\/p>\n