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Gym Motivation: The Right Way to Workout

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Gym Motivation: The Right Way to Workout

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Taking a small step towards fitness is always better than taking no step. Read the article to learn about gym motivation.

Written by

Dr. Vishnu K. R

Medically reviewed by

iCliniq medical review team

Published At February 15, 2018
Reviewed AtMarch 14, 2024


Gyms around the world have a typical architecture, that is, a big rectangular hall with mirrored walls, multi-gym cable equipment in the middle, a set of dumbells in the corner, and pieces of cardio equipment at the edge. The mats are either rubber or synthetic. The person then sees a lot of instruction posters and photos. The person steps into this hall with dream targets. Then all of a sudden, they spot a few tough-looking guys training like beasts, and they start digging up their inferiority complex. A couple of months later, they end up putting dessert pictures as their status messages on social media.

How Does Bodybuilding Happen?

For this, the person first needs to understand the physiology of muscles. Muscles are proteins. Actin, myosin, collagen, and the rest of the connective tissues are arranged as bundles of fibers formed by tiny strands of them. Every person has standard amounts of proteins unless they tend to train for more. Eating more protein will help only if their body asks for more. During a workout with weights, the muscles contract and relax repeatedly. Contracting the muscle will recruit the fibers into a single spheroid swelling. But it is the relaxation that helps build more mass. Relaxing stretches the contracted group of fibers and pulls them apart against the friction between the fibers. This creates a tear among the fibers, and it is termed a microtear. So, an inflammation reaction sets in, resulting in pain and very mild edema. This makes the body feel like there has been an injury, and we require more proteins to be recruited there. So, more connective tissue proteins get filled in the tears, sealing the defects. This is basically how bodybuilding happens. But, muscle injury does not cause bodybuilding. Only muscle tears will build more length into the fibers. A muscle fiber is a cell. So, the number of cells does not increase. The cells undergo elongation. But during slightly bigger tears, as in muscle injury, the inflammatory exudates in the local area prevent any effort in muscle building. It simply tries to heal it rather than elongate it.

What are the Factors That Affect the Rate of Bodybuilding?

  • Indigenous Steroids: Testosterone promotes the healing of tears. Aldosterone decreases it. But the problem is testosterone is also a sex hormone. If the person provides it exogenously, it triggers negative feedback to produce lesser indigenous testosterone as there is already plenty of it in the blood. Hence, soon after the person withdraws IV testosterone, they will start having withdrawal symptoms. That is bad because it affects their sex life and personality. So, say 'No' to exogenous steroids.

  • Dietary Proteins: As explained earlier, muscles are mostly proteins and protein intake is important to lose fat and build muscle if the person is working out.

  • Type Of Workouts: There are different types of workouts, namely, aerobic, muscle-strengthening, stretching, and flexibility. It is good to chart out a plan that includes exercises from a few different categories.

  • Rest and Sleep: Giving rest periods in between their workout and getting adequate sleep are as important for bodybuilding as the workout period. Rest will give the person more energy to work out in the following sessions and prevent muscle injuries.

What Are the Challenges and Benefits of Beginning to Work Out?

Regular physical activity offers numerous advantages for both the body and mind. It enhances muscle strength, endurance, flexibility, and energy levels, fosters better mood and sleep patterns, fortifies the immune system, and lowers the risk of chronic ailments. Exercise also contributes significantly to mental well-being by reducing stress and anxiety, boosting self-confidence, and empowering individuals, leading to positive impacts in various life aspects.

However, initiating a workout regimen can pose challenges, especially for those new to physical activity. Feeling intimidated by gym settings, uncertainty about equipment usage, or lacking a starting point are common hurdles. It is normal to experience muscle soreness, fatigue, and difficulty maintaining a consistent schedule initially. Remember, these obstacles are typical and can be overcome gradually with perseverance and patience. Safety in commencing a new routine and gradual intensity progression are crucial to prevent burnout.

How Can the person Boost themself to Exercise?

Everyone knows exercise is good, and doing that regularly is another important thing. To stick with a daily exercise, the person needs to overcome the inner voices, that is, doing the exercise tomorrow or doing it the day after. All these thoughts will make the person drop from where they are, and skipping the exercise for one day could become a routine. Motivation does that, and it helps us to boost our regular workouts.

1. Lighten Up the Goals:

The fitness goal could be too big right now, especially when the person is new to exercise. Beginners will create maximum goals, but they also get overwhelmed. So do more than just start to work out for an hour every day. Set achievable and more reasonable goals like exercising for 20 to 30 minutes three or four times a week.

2. Track the Progress:

Individuals should chart their workouts, that is, what kind of workout they had today, and how many hours they have their workout. Also, keep a note on online workouts and working out at the gym. When starting to see improvements in the daily workouts, like doing more reps, running faster, and working out more often, it will make them feel happy and will motivate them to keep going.

3. Delete Guilt:

When individuals are going to miss a day or two at the gym, try to avoid it. Think and accept that there will be some drawbacks to missing a day or two on the regular exercise schedule. So try to avoid missing the workouts, and even though missed the regular training, do not feel guilty, prepare mentally for the fitness journey, and do not misstep to excuses for giving up in the subsequent days.

4. Focus:

Many people are better in studies, better in the economy, better in many different ways and so do not feel tired by looking at the faster, fitter, or more flexible person. Do not compare to anyone because everyone is unique, and all can reach heights and be more flexible than others when they regularize the fitness journey with constant workout time.


Every bodybuilding enthusiast is behind faster, bigger, and stronger muscle mass. Do not bother about the guy who is pulling back, and just ignore the teasing and the negative comments. Make that first step now and work the way out of diseases that coexist with unhealthy weight.

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Dr. Vishnu K. R
Dr. Vishnu K. R

General Practitioner


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