STEP 2 STACK THE ODDS IN YOUR FAVOUR

Men's Fitness - - Features | Motivation -

Got your pro­cesses in place? Ex­cel­lent. Now it’s time for some more mo­ti­va­tion. “Mo­ti­va­tion in a fit­ness con­text can gen­er­ally be di­vided into two cat­e­gories, in­trin­sic and ex­trin­sic,” says Jack Cox­all, a sports psy­chol­o­gist who works as a per­for­mance di­rec­tor. “In­trin­sic refers to an in­di­vid­ual’s mo­ti­va­tion cen­tred around the in­di­vid­ual them­selves, whereas ex­trin­sic mo­ti­va­tion cen­tres on the idea that an in­di­vid­ual wants to per­form well for an ex­ter­nal source, such as a par­ent or spouse.”

Which one should you use? “In my opin­ion, in a health and fit­ness con­text, a bal­ance be­tween both types of mo­ti­va­tion is the ideal sce­nario,” says Cox­all. “So some­one who’s mo­ti­vated to be­come fit­ter and health­ier to im­prove their life and daily per­for­mance for them­selves and their own sense of achieve­ment, but also has the mo­ti­va­tion to ac­com­plish the same for ex­ter­nal rea­sons like per­form­ing bet­ter for their five-a-side team, or be­ing able to play for longer with their chil­dren in the gar­den.”

Ex­trin­sic is easy, but in­trin­sic is tougher. Fo­cus on find­ing ex­er­cises you’d like to mas­ter or the en­dor­phin rush you get from a good ses­sion. And calm down on the post-work­out treats – in stud­ies, vol­un­teers who were of­fered re­wards for com­plet­ing a task put less ef­fort into it than peo­ple do­ing it for the in­cen­tive of a job well done.

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