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The dictionary defines motivation as a reason to act in a certain way. There are certainly key events which can trigger motivation, such as the desire to lose weight. But motivation can be hard to sustain. Workout motivation for men can be as simple as picking a tactic. 

There are hundreds of articles about motivation on the internet. Some offer valuable advice such as using your motivation to build a habit.  Habits help to reduce the need to find workout motivation for men.

But, the problem is habits are easy to break. They can take weeks or even months to create but be broken just by stopping your workout for a few days, even if they're not consecutive!

The real problem is life. You may like the idea of working out in the morning. A quick look at the tips in most articles and you decide to sleep in your clothes with your alarm clock on the other side of the room. You can visualize yourself getting up with the sunshine and running down the road with a smile on your face.

The morning arrives. It’s cold and dark and your partner is snuggled up to you, making it difficult to move. You can ignore the alarm and snuggle under the covers for 5 minutes. Before you know it the opportunity is gone.

There’s a huge difference between wanting to work out and actually feeling like it when the time comes. That’s where motivation comes into play. But how do you feel inspired or get workout motivation when the alternative is so much more attractive or easy?

Get Support

Take a look at the FF30X program or you can even sign up to the FF4L option. You’ll meet hundreds of men who are striving to work out and become better versions of themselves. It is possible to gain motivation from their stories and to feel inspired.

But, they probably won’t be there when your alarm goes off at 5:30 am. Their support is great, but you need the support of your partner or anyone who shares your home with you.

Ideally, they’ll get up to workout with you. But if not, then they can at least tell you to get out of bed. It’s surprisingly effective and once you’re up you might as well try the workout.

Find Accountability

The next great workout motivation for men is accountability. You may not feel like working out even though you do want to look like Arnie.

However, if you’re lying there or sitting there thinking about the fact that you have to report into a friend on your workout progress, then you’re going to have to do something.

This is especially true if your friend is also working out; a little competition is always good. That’s where it really pays to join the FF30X program. You only need to connect with one other person to generate that competition and accountability, forcing you to work out even if you don’t feel like it.

All you have to do is think about how you’ll feel when they’re hitting their targets and you’re still putting on the weight!

Just Do It!

Both of the above points rely on outside motivators. These force you to take action because you want to show others that you are achieving something.

Another approach is to adopt the Nike attitude: “Just Do It!” The theory behind this is to believe that you can achieve anything if you just try and believe in yourself.

However, you can apply this principle in a much simpler way. If you’re thinking about exercise then just do it. You don’t need a huge goal or a scheduled date on your calendar.

All you need is ten minutes. Put your gear on and pick up a dumbbell. Within moments of starting you’ll want to do more.

That’s the real crux of the issue; starting. Because once you start keeping going is much easier.

Scatter Your Toys

To help you get workout motivation, keep a few basic workout tools around your home. Even something as simple as hand grippers can help.

Imagine you're sitting in your armchair with the television on. Next to you are the hand grippers.

You don’t need to move to start using them, but, after a few minutes of using them, you’ll be ready to get up and find the dumbbells or even that jump rope.

Sign Up for Something

This is a technique that works when there is little time to prepare. If you sign up to do a marathon in two years, you’re probably not going to worry too much about training today.

But, if you sign up for your local 5k next month, you’re going to want to start training. In some ways, this is the same as setting yourself short term goals.

Again the difference is accountability. The moment you sign up and tell someone what you’re doing, you have to start training. Otherwise, someone will know you can’t do it.

To increase your workout motivation for the event, you can always dedicate the race to someone and raise money to help a cause.

Mix It Up

When you sign up to a gym you’ll get a workout coach and probably start training with someone.

However, as time passes this is harder to stick to. You’ll know what you can get away with and your motivation and focus will drop.

Don’t just change your workout partner, change your gym regularly. Switching gyms will help you to stay motivated and try different exercises.

You may even benefit from some free introductory deals.

Test Your Fat

When you're thinking about working out but don’t really feel motivated then put two fingers on your belly as you inhale. Slowly exhale while tightening your abs. You’ll be able to pinch your excess skin; this is pure fat!

That should make you feel like working out. In fact, you should do it every day before your workout. It will help you to push harder.

You can even do it when you’re tempted by a sweet treat that you know you shouldn't really have!

Focus On Enjoyment

Life is too short to do things you hate. When building workout motivation, you need to focus on doing things that you enjoy. This will make you more interested in doing the activity, and you’ll find it easier to feel motivated to do it.

Commit to One Thing

If you’re really struggling with motivation, then the idea of completing a 30-minute workout can just seem like too much.

However, if you commit to doing just one set of one exercise, then you can be finished in just a few minutes.

In all likelihood you’ll do much more than one set; this will simply get you started. But, if after one set is finished and you still don’t have any motivation then call it a day and try again tomorrow. At least you’re doing something.

Use Your Television

Even when your favorite show is on there is likely to be commercial breaks.

Commercials are a great opportunity to jump off your seat and do a few sit ups, push-ups or even walk round the room for the entire duration of the commercial break.

This simple action will help you to get fitter and make you feel more motivated to do more.

Variety is Key

There will be days when you don’t feel like working out. You may be able to bully yourself into doing the workout anyway. But in all reality, you may simply miss your workout.

That’s okay because you’re human. While muscle can start to deteriorate within a week or two the effects on your overall fitness take longer to dissipate.

So if you've missed a few workouts don’t worry. Put them behind you and start again.

The real key is to add as much variety as possible. That’s why you need the FF30X program or the FF4L program. These will make you accountable, give you the support you need and help you add variety. That’s what you need to keep your workout motivation as high as possible.

 

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

When it comes to choosing a workout plan, do you feel lost as to where to begin?

We're here to help you compare and contrast the most popular workout plans for men so that you can find something that will fit your lifestyle and fitness preferences.

Once you choose which of the workout plans for men is best for you, you will be able to get into a true rhythm.

Remember that while consistency is key, it's also important to vary your exercises to keep yourself challenged and engaged.

Read on to find your new favorite workout plan so you can hit the gym prepared and excited!

Workout Plans for Men: Tips for Men Over 40

I'll come out and say it: none of us are spring chickens anymore.

When you're a man over 40, working out needs to be more strategic and safe than before to prevent injury and to fit into our busy lives.

In general, it's important for men over 40 to perform full body workouts instead of split workouts.

For example, you'll often see younger 20-something men performing ONLY leg workouts or ONLY arm workouts in one gym session.

While this can look impressive (due to the amount of flexing they're probably doing), split workouts are not recommended for men over 40.

For one thing, you are far busier than you were in your 20s. It's imperative that you exercise your full body when you're able to go to the gym.

Additionally, bodies fatigue and become injured more easily when we're over 40. By varying our exercises and not focusing on just one exercise, you can prevent overuse injuries and keep working your muscles in new ways.

With that, we are going to take you through the most popular workout plans for men and how to make them work for your lifestyle.

Workout Plans for Men: HIIT

You might be wondering what “HIIT” is. HIIT or High-Intensity Interval Training is a fat-burning cardio workout that alternates between bursts of efforts and then recovery periods.

For the cardio lovers who want to take it up a notch, this is the one for you!

HIIT allows you to experience bursts of high-energy, sprint-like activity while varying the exercises you do and allowing your muscles to recover between sets.

The other great thing about HIIT is that you can do it with or without a gym and with as little as 20 minutes on your hands.

For a longer or shorter HIIT workout, all you need to do is tack on additional intervals.

Try this HIIT workout to get you started!

• Warm up lightly for 5 minutes.
• Complete 30 seconds of high-intensity exercise as quickly and forcefully as you can. Try jump squats, burpees, kettlebell swings, sprints, fast swimming, etc.
• After your first high-intensity interval, immediately recover with 30 seconds of lower intensity exercise. If you're bursting with squats/burpees, you can do some jumping jacks or simply jog in place. If you're biking, swimming, or running simply scale back the pace.
• Repeat the 30-second high-intensity, 30-seconds recovery interval structure 10-20 times.
• Finish with a 5 minute cool-down.

Workout Plans for Men: Body Weight Exercises

One of the manliest ways to get fit is by using good old fashioned body weight. In a gym, in your garage, in your backyard– anywhere works when all the tools you need are built in.

Body weight workouts are effective because they always involve working your entire body. Form is incredibly important to ensure you don't injure yourself and so you get the optimal results.

Here are some basic but effective exercises for a bodyweight exercise method.

• Legs: Squats/lunges (30 seconds)
• Calves: Calf raises (30 seconds)
• Chest: Push-ups (30 seconds)
• Back: Pull-ups (30 seconds)
• Shoulders: handstand holds (10 seconds)
• Triceps: Bench dips (30 seconds)
• Biceps: Narrow grip, under hand pull-up (20 seconds)
• Abs: Planks (30 seconds)

Once you complete the circuit, repeat it about three times.

Workout Plans for Men: Weight Training

Many men think that weight training over 40 isn't a possibility, because the gym is filled with younger men doing weight training.

But that is not true! Weight training could be your choice out of the workout plans for men if you are focused on building muscle and can commit to perfecting your form.

Exercises that will strengthen you to your core and help you build healthy, strong muscles are squats, bench presses, deadlifts, and shoulder presses.

Try the following weights circuit and repeat about three times. Rest only at the end of the circuit.

• Squats:  one set of 10 – 15
• Deadlifts:  one set of 10 – 15
• Bench Press:  one set of 10 – 15
• Overhead Press:  one set of 10 – 15
• Bicep Curl: one set of 10 – 15
• Tricep Curl: one set of 10 – 15
• Bent over row:  one set of 10 – 15

Finding What Works for You

Not sure where to go from here? Generally, the “beginning” is the best place to start. 🙂

But really, all of the workout plans for men that we reviewed would be wonderful additions to your life. They will get you moving and listening to your body.

No matter what you do, you need to use your body.

As we like to say, you can either use it or lose it. And while that can sound harsh, it's true.

We only have the body we were given, so it's imperative that we take care of it.

While you are thinking over which workout plan is best for you, consider looking into our FF30X program.

FF30X was designed specifically for men over 40 who are looking to shed 10 or more pounds. Not only does FF30X provide workouts, but it provides what you should be eating at morning, noon and night.

FF30X can kickstart your love for fitness.

So what are you waiting for? Dig out your running shoes and get started on a workout plan.

Your friend in health,

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on workout plans for men.