5-step strategy: Sports psychologist explains how to succeed with your fitness determination

First of all, you should set a clear goal and be aware of why you want to achieve it. This means clarifying questions such as: “What will it do for me in the long run?” and “What will it cost me if I don’t reach the goal?” Then it’s time to implement it. “For your solution to be successful, you need an action plan,” says Birri. For example, in the spring of 2024, he plans to run a distance of 10 kilometers in less than 40 minutes. That’s why he goes for a run right after work every Monday, Wednesday and Friday. “When making a decision, you should devote 90 percent to thinking about the path needed to achieve the goal and only 10 percent to the actual goal,” the expert says.

American author James Clear (37) explains in his book “The 1 Percent Method” that small habits in daily life work much better than big goals declared in sports. According to Birri, forming new habits works best when you tie them into existing routines. Example: After drinking your first coffee in the morning, you go for a 10-minute run. Or, as soon as you take off your shoes in the evening, you put on your gym clothes and do yoga for 20 minutes. “The advantage of this is that you internalize the processes and it requires less effort over time,” says the expert.

Of course, if you plan and set your training times, something can always happen. What should I do if the weather is bad, all my gym clothes are washed, or my gym buddy is sick? These types of obstacles are perfect excuses to skip training. “You need to identify possible scenarios in advance to avoid being tempted,” says Birri. If it’s raining, you can do cardio exercises like 100 squats at home, or jog on the treadmill in the office gym if you have the opportunity.

More about fitness routine

5 errors during regeneration

Can I train despite muscle pain?

Ingo Froböse (66) explains

Six big misconceptions about fitness

Blick editor tried

Staying fit without sweating – is it possible?

According to experts, a distinction is made in psychology between moving away from motivation and turning towards motivation. “The thought ‘I want to get rid of the love handles in my stomach’ is associated with negative emotions and self-criticism.” In addition, this motivation is not directed towards a goal, but only points in a general direction. “In contrast, motivation is goal-oriented and sustainable because it is associated with positive emotions,” says Birri. Focus on the benefits of your fitness solution and the good feeling you get during or after your workout.

Sometimes it takes a lot of effort to get out of a warm bed to go to the gym. If the bastard inside you wins, you’ll be plagued with guilt afterwards. “In moments like these, you should not be discouraged and talk to yourself as if you were a good friend,” says Birri. So, don’t give too much power to self-hatred and instead plan when you’ll catch up on training. “If you schedule gym sessions at the beginning of the week, you’ll have enough time to follow them.” Experts say you should only skip workouts once to avoid falling out of routine.