3 Strategies to Crush Any Goal Even After Motivation Has Faded

  • You watch an inspiring film and promise that this is the year you’ll get the body you’ve always wanted
  • You listen to a moving speech or read a fantastic book and promise you’ll sort out your nutrition and diet
  • These things are great, but if we are being honest they only ever live in the moment
  • “I’m just not motivated to go to the gym, I don’t feel like it.”
  • “I can’t be bothered to cook in advance, I’d rather just eat whatever is around when I’m hungry.

It comes crashing into your life like a shot of adrenaline or jolt of electricity, inspiring the crap out of you before vanishing into thin air.

Yes, it’s truly awesome when it hits but it fades fast.

  • Losing weight
  • Building muscle
  • Gaining strength
  • Running faster
  • Eating better
  • Being more confident
  • Make a start on your goals but lose steam as motivation fades and stop short of completion

3 strategies to crush any goal even after motivation has faded

Goal setting

It lets you focus on the here and now whilst keeping you safe in the knowledge that everything you do is taking you closer to your overall goal.

It shows you what you need to do, when to do it and how to do it.

  • Mid-term
  • Short-term
  • Lose 15lbs of fat
  • Do it in 1 year
  • Spend the next month losing fat with the aim to lose 1–2 lbs a week for a total of 8 lbs with the view that most of it will be fat
  • Then repeat this cycle once more to complete the year aiming to be as close as possible to your long-term goal of 10 lbs of muscle built and 15 lbs of fat lost
  • Eating a small calorie surplus to allow for slow and steady weight gain
  • Eat a moderate calorie deficit to encourage fat loss and preservation of muscle mass


  • Being accountable to someone else
  • Being accountable to a group

Any desire to change your body through training and nutrition must come from within. You have to want it for yourself otherwise it will never truly happen.

There are hundreds of reasons why you may choose to make a change:

  • You’re skinny and want to gain some muscle and strength for confidence
  • You want to look good naked
  • Maybe you have kids or are starting a family soon and want to be able to keep up
  • Perhaps you want to be able to protect yourself and the ones you love
  • Or one of many more reasons
  • A cooking class
  • A martial arts club
  • A running club
  • An online forum
  • A Facebook community


1. Learn as much as you can

I honestly the think the best thing you can do is invest in yourself. I like to tell people to get used to the idea that you can never know enough.

  • Listen to podcasts
  • Watch videos
  • Do research
  • And many more

2. Form habits

This is a great one, partly because it’s so easy to do and partly because it feels like you are automating aspects of your life which means you stick your goals effortlessly.

  • Write a shopping list of everything you need
  • Set aside an hour on Sunday to prepare food in advance
  • Account for any social occasions or meals out

3. Embrace the journey

The definition of a journey is the act of travelling from one place to another and this is exactly what you are doing when you make the decision to start or change the way you eat and train.

This journey is a unique and completely personal experience take your time and love every step on the road to a new you.

Summing up

Motivation doesn’t last but that doesn’t mean it isn’t useful and it definitely doesn’t mean you have to give up on your goals.

Call To Action

Learn exactly how to set up your diet and build muscle or lose fat in 5 simple steps.

Thrive Global

More than living. Thriving.

Theo Brenner-Roach

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Cutting away the BS to give you what you need to build the body you want | Consistency + progressive overload = results | Fat Loss eGuide: http://bit.ly/2KqXguO

Thrive Global

More than living. Thriving.