How to Stay Motivated When You See No Results + Free Poster!

Seeing little to no results from your workout program? Losing motivation because you're not seeing the results you want? No worries! Here are five tips to stay motivated and start seeing the results you want. Plus, click through to download a free printable poster!

Hey all! I know how hard it is to get motivated to workout and I know how even harder it is to stay motivated - especially if you’re not seeing much progress. Your first instinct may be to just quit. I mean what’s the point of all this hard work if you’re getting nothing in return? Wrong! Quitting is not the answer. Below I’m sharing with you how you can stay motivated even when you’re not seeing results.


Ditch the scale

Yes, don’t even look at it. Actually, throw that biotch away! A scale can be important to see your weight and determine your BMI, but other than that it’s useless. You will see the number go down as you workout, but as you gain muscle you’ll see the scale go up in number and that’s because muscle weighs more than fat, but one pound of muscle takes up less room than one pound of fat, thus you will look lean even if you weigh more when it comes to muscle. The scale doesn’t show a correct representation of what you truly look like in most cases.

For example, when I was in high school I lost a lot of weight and CONSTANTLY looked a the scale. I weighed myself everyday. One semester I took a weight training class instead of our normal gym class and of course I gained muscle, but I also saw the number on my scale go up. I was shocked, confused and I tried to eat less so the number would go back down. Looking back at this now, I was naive and uneducated and also harming myself. I was pretty obsessed over a number and that’s not at all how it should have been. Not all progress comes in a form of a number. Take progress photos instead. Take a full length picture of yourself now, then another in two weeks, then another photo in another two weeks. Compare these side by side and you’ll see that you’ve made more progress than you may have thought!

Stop comparing yourself to others

I’ve talked about this before in other posts, but it’s super important. Comparing yourself to someone else isn’t fair to you or that other person. Why? Because the person you’re comparing yourself to has a different body build, their genetics are different and their program/eating habits may be different. That girl who has a six pack is eating pretty strict (most likely) to achieve that kind of definition and is working out very often. If you’re not doing those things then it’s an unfair comparison.

Instead, compare yourself to how you were a month ago. This comes back to taking progress pictures - they will seriously be your best friend!

Don’t give yourself a time limit

Stop telling yourself that by Summer you have to have abs or a bubble butt. Stop saying that in three months you better have thighs of steel. This will set you up for major disappointment if it doesn’t happen. Our bodies all show results at different times. For one person it may take them three months to see a six pack forming, while someone else it may take them six months or longer. Start treating this as a lifestyle change and a journey, make it fun and don’t treat it as a diet or something you’ll just do for a few months and then stop (because trust me, once you stop you’ll lose what you worked for).

Instead, set goal each month or even each week if you’d like. Goals like “be able to do 10 pushups without putting my knees on the ground” or “be able to drink 2 liters of water every day by the end of this month” are great goals and you can build onto those goals in the next month.

Honestly check yourself

This one’s pretty important. Be honest with yourself. Are you doing everything you can to see results? How’s your eating? Are you working out every day, but eating fast food or unhealthy food a lot? You can’t outrun a poor diet. Meaning, you can’t expect to see a lot of progress if you’re still eating poorly. As they say, abs are made in the kitchen!

A few months ago I wasn’t thinking I was getting as great of results as I could have. I realized it was possible due to eating out often and not sticking to the meals I had planned for the week. Changing this got me more results and got me back on track. Checking yourself and being honest with yourself will help you ensure that you’re on track!

Reward yourself

Girl, you’ve been working hard and hard work deserves a reward! Whether that’s a “cheat meal” (I’d rather call it a reward meal since I don’t count eating pizza exactly cheating - it’s a necessity during certain times haha!) or new workout clothes, give yourself a pat on the back and enjoy it! I like to reward myself after reaching a new goal or after a few weeks of hard workouts and eating well. Living a healthy lifestyle includes a balance and while that can be hard to find, it’s important to give yourself a break here and there.

Download a free poster from ActivKel so you can remind yourself of what to do and what not to do in order to stay motivated even at times when you see no progress!

There ya have it guys! I hope you can find this information useful for when you’re trying to stay motivated.

Do you stay motivated in another way? Share with us below!

Posted on November 12, 2015 and filed under Fitness & Health.