Posted 11 June 2013 by Melih F. Cologlu

Top 5 Ultimate Ways To Stay

Motivated By Melih F. Cologlu

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Top 5 ultimate ways to stay motivated
by Melih F. Cologlu

Lets face it, if you have no spark and no motivation, you can have all the knowledge and strength but it will not get you too far!! Some of us are very self motivated, while some of us find it hard each and everyday and have to dig really deep to find motivation. For all those who find it really hard to stay motivated, you are in for a treat!! Lets get that spark and fuel your daily training and diet with the following ways to skyrocket your motivation levels.

1/ Surround yourself with like-minded people:

It is crucial that you are around people who are wanting to achieve a healthy lifestyle and are positive minded. You don't want to be in a daily environment where you are among people motivated melih q1.pngwho will have a negative effect on you in terms of your goals and desired accomplishments. Surround yourself with positive people who will support you no matter how big or small your goals are and respect your diet choices even if it may seem a bit extreme to them. Try to find a gym where you belong. For example if you are a competing athlete, it is motivating to be in a gym where other competitors train, this will push you harder and remind you that you are not the only one putting in that kind of work in order to achieve your goals!!!

2/ Read and follow inspirational articles and pictures:

If you are reading this article, you are already in the right place. has been an amazing source of training info and inspiration for any athlete or individual that is leading a healthy lifestyle. It is a family of people who are like-minded and support each other through comments and recommendations. Whether you are a competitor, a fitness model or an individual who is trying to learn more, keep checking for frequent updates. Magazines are also a great way to stay focused and get inspired. Such constant visual reminders of your goal physique is only going to keep you focused and allow you to achieve and strive for better.

3/ Change up your training routine to keep
it exciting and effective

This is one of my top recommendations. Hitting a plateau is a very common downfall for any athlete. You get stuck in the same workout, you get comfortable and you stop progressing. The human body is so amazing at adapting to surroundings. An example of this is like getting callused hands when you train, your body creates this rough surface to fight adapts. While in this case it is a good thing, unfortunately in bodybuilding the last thing you want is to adapt, the constant change in workout is the answer to progress. Once your body gets used to a training program, it expects it and it will fight to adapt as quick as it can. The goal should be the change in lifting techniques and trick the body on a frequent basis to keep progress at the highest level. Here is a training system that will shock your body back into progress and add some flavor into your training:

Ascending drop sets (5-10-15)

This is one of my favorite plateau breaking methods that is a creative drop set. There are many different range of repetitions this can be performed with, but (5-10-15) is easy to remember and is very effective. Ascending drop sets consist of decreasing the weight drastically so that you can perform more reps with each substantial weight reduction.

For example: barbell incline bench press - * attention: the resistance below is just an example, work at your own pace!

5 reps with (235lbs) - No rest - 10 reps with (185 lbs) - No rest - 15 reps with (135 lbs) = 1 ascending drop set

Reps: 5 reps (no rest) 10reps (no rest) 15reps = 30 reps
Sets: 2 ascending drop sets per exercise
Rest: 90 seconds to 2 minutes between each ascending drop set

Exercise 1: Barbell incline bench press
Exercise 2: Dumbbell flat bench fly
Exercise 3: Cable crossovers

Advanced: Complete 2 ascending drop sets per exercise
Beginner: Complete 1 ascending drop set per exercise

Note: You can use this for your current workout split for any muscle group

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4/ Treat yourself to a badass workout outfit:

You have your own style and your own ways to express yourself. It will only help to train with badass outfits to have badass training sessions. This can mean different things to different people, to some, it means hardcore where it is about training at high levels of intensity with old looking ripped up clothing and to some it means new and shiny apparel that makes them feel good to train in. No matter what it is that makes you feel your best in the gym to allow for the insane lifting sessions, then grab it and kick ass in the gym!

5/ Inspire to get inspired, motivate others and
increase self-motivation:

You may not know this but I can guarantee you that someone out there is inspired and motivated by you. You may not think so and you may have bigger and better goals and dreams for yourself, but someone out there may not be where you are at yet and you may be an example and a goal for them. Knowing this should be motivation enough, others looking up to you and watching you work hard and be inspired by you is a very powerful motivator for yourself as well.

Have an insane and safe month of training!!!!!

Written by Melih F. Cologlu
Team grenade sponsored athlete
Eastern usa mens' physique champion



Photography credits: Diana Hayes photography, Luis Rafael


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