We've all been there. There comes a day, a week, or a month when we just don't feel motivated. Personal issues, problems at work, or not seeing quick results in a new training program can make sticking to a program seem impossible in the long run. Motivation in training is a series of peaks and valleys. However, motivation is just as important as your diet or your training program itself, perhaps even more important. Without the mental focus and desire, the time at the gym is dreaded, and you just don't feel like sticking to your diet. For these reasons, it is imperative that we remain focused and motivated throughout your training program. This is always easier said than done.

It's easy to be motivated when you've just started training. It's new and you are constantly making size and strength gains. What about when those gains slow or cease? I generally lose motivation at plateau levels; when significant gains aren't happening. Another common reason for lack of motivation is during the winter months, when daylight time is shorter and the temperature is lower. Motivation decreases and you lose confidence in your system. Because of this lack of motivation, your body will suffer dramatically not only because of the lack of desire to keep in the game but also because your mind plays an important part in training.

Never fear, this happens to everyone at some point.

Have you ever started a workout program where you were very excited and motivated at the beginning of the program? I'm sure you have, but as time passed you quickly became discouraged and quit because you were not making any substantial improvements? I'll let you in on a little secret: nothing ever goes as planned. No one ever makes the gains they expect within the time frame they expect. Again, this happens to everyone. Every guy who has made incredible muscle size gains has been discouraged and felt disappointed. The difference is that they did not quit. They stayed focused on their goals and stuck with it over the long haul, creating life long habits. Creating those habits is what will cause permanent change. The question we all want to know the answer to is, "How did they do it? How did they get through those times of low motivation?"

Here's a simple 7-part guide to help you stay on track.

Don't doubt your program - Whatever your training regime may be, don't cast doubt on top of it. Once you decide on a plan, see it through. Have enough confidence in yourself or your trainer to realize that you're using the right methods. Say you're on a 12 week program and you have that wonderful initial burst of progress. After that it is very slow going and for a three week period you stop getting results altogether. Do you think you would be discouraged? Of course! It's a natural reaction.

However, doubting your program is the true road to failure. Have faith in yourself, your trainer, and your body. See your program though.

Change your workout parameters - If you have been working the same training routine for at least five weeks and you're not seeing any further gains, you may want to consider slightly modifying your workout parameters. Increase sets and decrease reps (or vice versa), change your tempo, or even change to new exercises. Any small change should be enough to continue your progress. For example, if you're performing your reps with tempo of one count up and one count down, you may want to try slowing down your reps for a count of one up and two or three down. Instead of doing the same back exercises, pick a couple new ones. These things will not only kick start your body, but will keep you interested.

Before & After - If you're just starting or are thinking about starting a training program, take a before picture. If you're already in a program and have made improvements to your body, find a picture of yourself from before. Put the picture where you can see it everyday. This will remind you of what you used to look like and spur some pride in yourself. It will also serve as a reminder of what you will look like again if you stop training.

Visual Stimulation - Find a photo of someone who has the physique that you are trying to attain. Be realistic! Bob Paris has the physique that I would love to have, but it will never happen. It genetically impossible for me and I don't want to spend 6 hours a day at the gym. Choose someone who is realistically achievable. Put that where you will see it everyday, like you did with your before photo. Each time you look at your "physique role model" you should visualize what you will actually look like when you reach that goal. More importantly, you should imagine how you will feel once you get there.

Make a note to yourself - Write down your specific goal on a piece of paper. For example, "I want to gain 30 pounds of muscle and get my body fat below 8%". Carry this piece of paper with you everywhere or hang it somewhere you will see it everyday (again, maybe by you’re before photo or next to your "physique role model"). Each time you see your goal written down; you will remember what you're working for.

Measure the work - Take your physical measurements every two or three weeks. It will show you how far you have come and will act as a gauge of how well your program is working for you. You will also see what is and what is not working for you. However, don't take you’re measurements more often than once every two weeks! If your take your measurements more often, any gain will not be recognizable from the last measurement. Subconsciously you will think that you aren't making progress causing your motivation to wane.

Play day - We all need a break from the routine, from the boring standard diet. Go ahead, give yourself a day off. Allow yourself one day out of the week to eat anything you want. No guilt, no regrets. You'll be surprised at how good that cheese pizza tastes.

Don't underestimate their power of these tips. The mind is a powerful force in your training program and you should pay as much attention to your feelings as much as you pay attention to your body. Check out how meditation and hypnotherapy can also lead to significant changes in your fitness levels. Click here to learn more.