Motivation is the hardest side of any serious exercise regime. It’s easy to muster up affection for abs when you’re selfed up and raring to go, but hauling ass to the gym on those days you just can’t be bothered is what isolates the bodybuilders from the builder’s bums.

Soldiers, however, possess no choice – something James Atkinson, a former member of the 9 Parachute Squadron and now a bodybuilder and prime mover, knows all too well. After his career in the armed forces, the old paratrooper began applying regimental learnings to his gym regime.

To keep the release of his new book, Fitness & Exercise Motivation, we asked Atkinson to interest his tips for giving dwindling drive the boot camp treatment.

1. Get A Rugged Goal And A Reason To Match

“Most people want to misplace a few pounds or pack on some lean muscle, but you should score your goal more specific. For example, if weight extinction is your aim, decide exactly how much. Having a figure in shilly-shallying will massively help with motivation and staying on railroad.

“It’s rarely as simple a case of ‘I need to lose weight because I’m overweight’, so dig past comprehension and find the real reasons. Write them down, use photographs, sketches or anything palpable to remind you. Then, should motivation dwindle, you can use these to inhibit you on-track.”

Set Goals

2. Ensure The Long Term Plan Is Sustainable

“The break of dawn stages are always highly fuelled with motivation, but it can worsted its potency. It’s all too common to let the early motivation take charge and scurry into the first training method that presents itself.

“From the inauguration, make sure any fitness plan is at least six weeks desire, becomes more challenging over time, and isn’t too difficult in the start with few weeks – don’t let overexertion sap your motivation in the early stages.”

3. Contrive Some Undeniable Accountability

“Nothing gets a person multifarious motivated than accountability. If you make your goals non-private knowledge, there’ll be motivation from all angles.

“Let friends and parentage chart your progress with an email blast. If you don’t hit your ambitions, there’s room to feel like you’re letting the network down – and that’s the implication. You’ll stay motivated, and a byproduct is the support you’ll receive when concerns b circumstances get tough.”

Motivation

4. Don’t Discount Motivational Quotes

“[Motivational quotes are] not to be misprized and can provide a powerful tool. Find some fitness or prosperity quotes, or even pictures you find inspirational. Print them out and pin them up about your life – especially in places that tempt appreciation, like the fridge, the TV or your work desk.”

5. Create A Playlist Or Audio Motivational Substantive

“Motivation during a workout is just as important. A good playlist is a short-term, quick-fix course compared to the long game of motivational quotes.

“I’ve found motivational soundbites to be true belongings on cardio sessions to pass the time, and learning while caravaning has appeal. Everyone is different, so find what works for you.”

Playlist