脱・三日坊主!筋トレが続かない人に向けた3つのアドバイス

筋トレが続かない理由とは

効果的な筋トレの方法や豆知識を知って筋トレに取り組んでみたら、最初は楽しかったけど次第に飽きてきたり辛くなってきたりして三日坊主、ということがあります。テレビなどのメディアで「楽な筋トレ」といった言葉をよく見聞きするように、筋トレは実際に大変な部分があるので続かないことも多いです。しかし、継続的なトレーニングがなければ筋肉の強化はできないため、三日坊主を脱するためにはまず筋トレが続かなくなる理由を知りましょう。

三日坊主で筋トレが終わってしまう理由には、目標設定・現状把握の誤りによる方法の選定の2つにミスが生じているということがあります。

目標設定に注意

目標設定の誤りは筋トレ初心者に非常によく見られるもので、目標が不明確であったり、実行不可能なものであったりすることによって筋トレのモチベーションが維持できなくなります。

自分の筋トレのレベルと方法の選定

現状把握については、目標に対して自分がいまどの位置にいるのかが分かっていないことによって筋トレが続かないというケースが多いです。そして、目標や現状について理解が深まっていないと、結果的に筋トレの方法も自分に合ったものを選べなくなり、意欲が削がれていきます。

筋トレの三日坊主を克服したい方は、この3つの理由を具体的に自分に当てはめて自己分析することが最初に必要です。

三日坊主の原因を取り除くには

目標・現状把握のミスによる方法の選び方の2つに関する誤りが筋トレの続かない理由になりやすいと解説しましたが、これらを克服すれば筋トレへの姿勢が大きく変わるということです。

具体的な目標を立てる

筋トレの目標が漠然としている例として、「あのモデルのようになりたい」、「痩せたい」、「マットになりたい」というものがあります。これらは具体的にどれくらい痩せるか、筋肉をつけるかが明確になっておらず、目標というよりは筋トレをするきっかけと言った方が正確です。意欲を維持して筋トレをするためには、「いついつまでに何kg痩せる」というように、具体的な数値を使って目標を立てましょう。

ただし、目標が明示されていても「1ヵ月で10kg痩せる!」、「1週間で腹筋を割る!」といったような目標は実現が難しく、無理に達成しようとして体を壊すことがありますし、目標が達成できなかったときにやる気が一気に損なわれてしまいます。

目標を立てる際に欠かせない現状把握

正しい目標設定をするためには、2つめに大切なことである正確な現状把握に努める必要があります。筋トレに必要な現状把握の方法は、体重や見た目を形に残るものとして記録・保存していくことです。体重は食事で大きく変動するため、毎日同じ時間帯に計測し、できれば鏡で自分の体型を写真に撮って記録しましょう。いずれにせよ、自分がいまどのような体型で目標までどれくらいの距離があるのかを知ることが大切です。

これで脱・三日坊主!筋トレの方法の選び方

目標設定と現状把握の課題を乗り越えたら、筋トレの脱・三日坊主までもう一歩です。もしダイエット目的の筋トレであれば、有酸素運動と並行して軽い程度の筋トレを週2~3回続けていく、筋肥大を重視するなら食事量を増やして強い負荷で筋トレをするといった具体的な方法を選ぶことができます。

目標と現状、実践方法の課題はすべて独立しているわけではなく、どれか1つができていないと他の2つも疎かになっている可能性が高いため、全ての点を意識し、自分の筋トレに対するモチベーションを変えていきましょう。

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