{"id":10896,"date":"2024-10-02T07:25:50","date_gmt":"2024-10-02T00:25:50","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=10896"},"modified":"2024-10-02T07:25:50","modified_gmt":"2024-10-02T00:25:50","slug":"the-2-minute-motivation-trick","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=10896","title":{"rendered":"The 2-Minute Motivation Trick"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p><span style=\"font-weight: 400;\">No matter what so-called gurus tell you on Instagram, struggling with motivation is normal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s part of the process. We all experience days and weeks when it\u2019s hard to get your butt in gear, especially when it comes to fat loss.<\/span><\/p>\n<h2><b>Overcoming Low Motivation: Key to Sustainable Fat Loss<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">When it\u2019s been a struggle to start your workouts lately, it doesn\u2019t mean you failed or don\u2019t \u201cwant it\u201d bad enough. It means you\u2019re human.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Welcome to the club.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we share with our coaching clients, what separates people who build long-term healthy habits for successful fat loss from ones who don\u2019t isn\u2019t motivation. The difference is finding inspiration when low motivation slows you down.<\/span><\/p>\n<h2><b>The Secret to Motivation in Your Fat Loss Journey<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The \u201csecret\u201d to motivation is that it follows actions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most people wait to feel motivated to take on the challenges of becoming better and losing fat. In reality, you have to push yourself through some tough days when you don\u2019t feel like it, and\u2014if you can\u2014that\u2019s when the motivation will increase.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">People who build long-term exercise habits for effective fat loss know you don\u2019t wait for motivation; you create it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As habit expert James Clear says, \u201cGetting started, even in very small ways, is a form of active inspiration that naturally produces momentum.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When our clients reach out to us for help \u201cgetting motivated\u201d again for their fat loss goals, we usually don\u2019t give them rah-rah speeches. Instead, we work together to discover small action steps they can take <\/span><i><span style=\"font-weight: 400;\">today<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>The 2-Minute Rule: Jumpstarting Your Fat Loss Workouts<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">A fantastic way to create a small action step is the 2-minute rule.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Popularized by the previously mentioned James Clear, the Two-Minute Rule is a proven strategy: \u2018When you start a new habit, it should take less than two minutes to do.\u2019 This rule is a reliable way to eliminate obstacles and<\/span><a href=\"https:\/\/www.bornfitness.com\/fitness-motivation\/\"> <span style=\"font-weight: 400;\">kickstart action<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If checking off workouts consistently is challenging, the 2-minute rule is about finding ways to get your workout process started quickly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our<\/span><a href=\"https:\/\/www.bornfitness.com\/coaching\/\"> <span style=\"font-weight: 400;\">coaching client<\/span><\/a><span style=\"font-weight: 400;\"> Tony was struggling to make his fat loss workouts happen:<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">\u201cI just am not feeling motivated to train. I wake up in the morning, get my pre-workout, and suddenly just say to myself, nope \u2013 not doing it today. Then I mentally have a little tug of war for 5 minutes or so before I commit to skipping out.\u201d<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">To help him regain momentum for his fat loss journey, I suggested a 2-minute approach: drink his pre-workout, put on his shoes, and get in the car.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What happens after his 2-minute rule habit might be challenging (the workout), but your 2-minute rule action step should be easy. The idea is to make it easy to start. Once you\u2019ve started, it\u2019s easier to continue.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Outside of your workout, here are a few more fat loss-specific examples of how to apply the 2-minute rule:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal prep:<\/b><span style=\"font-weight: 400;\"> Spend 2 minutes chopping vegetables or portioning out snacks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hydration:<\/b><span style=\"font-weight: 400;\"> Fill a large water bottle and place it somewhere visible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mindfulness:<\/b><span style=\"font-weight: 400;\"> Do a 2-minute breathing exercise to reduce stress-related cravings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Movement:<\/b><span style=\"font-weight: 400;\"> Do 2 minutes of bodyweight exercises like squats or push-ups.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Planning:<\/b><span style=\"font-weight: 400;\"> Spend 2 minutes writing down your goals for the next day.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These small, 2-minute actions might seem insignificant, but they\u2019re powerful momentum builders. They bypass the need for motivation and create a pathway to consistent action.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, motivation isn\u2019t a prerequisite for action\u2014it\u2019s often a result of it. By focusing on these small, manageable steps, you\u2019re not just waiting for motivation to strike; you\u2019re actively creating it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you\u2019re feeling stuck in your fat loss journey, don\u2019t wait for the perfect moment or burst of inspiration. Instead, ask yourself: What small action step can I take <\/span><i><span style=\"font-weight: 400;\">today<\/span><\/i><span style=\"font-weight: 400;\"> to help build momentum?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choose one 2-minute action and commit to it right now. Your future self will thank you for taking that first step, no matter how small it might seem.<\/span><\/p>\n<div class=\"saboxplugin-wrap\" itemtype=\"http:\/\/schema.org\/Person\" itemscope=\"\" itemprop=\"author\">\n<div class=\"saboxplugin-tab\">\n<div class=\"saboxplugin-gravatar\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2021\/07\/bj.jpeg\" width=\"100\" height=\"100\" alt=\"bj ward born fitness trainer\" itemprop=\"image\"\/><\/div>\n<div class=\"saboxplugin-desc\">\n<div itemprop=\"description\">\n<p>B.J. holds a B.S. in Health and Human Performance and multiple certifications, including Precision Nutrition Level 1 and BioForce Certified Conditioning Coach. Over his 14-year coaching career, he\u2019s been fortunate enough to coach a wide range of clients. From online clients looking to get in great shape to CEO Nate Checketts (Rhone) and CEO Marcelo Claure (Softbank), and professional skateboarder Sean Malto. Before beginning his training career, he was a sports science lab research assistant.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n<p><script>\n\t\t!function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?\n\t\tn.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;\n\t\tn.push=n;n.loaded=!0;n.version='2.0';n.queue=[];t=b.createElement(e);t.async=!0;\n\t\tt.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)}(window,\n\t\tdocument,'script','https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n\t\tfbq('init', '567452303344275');\n\t\tfbq('track', 'PageView');\n\t<\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.bornfitness.com\/the-2-minute-motivation-trick\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>No matter what so-called gurus tell you on Instagram, struggling with motivation is normal.\u00a0 It\u2019s part of the process. We all experience days and weeks when it\u2019s hard to get your butt in gear, especially when it comes to fat loss. Overcoming Low Motivation: Key to Sustainable Fat Loss When it\u2019s been a struggle to &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-10896","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10896","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10896"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/10896\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10896"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10896"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10896"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}