{"id":3408,"date":"2023-04-08T13:51:28","date_gmt":"2023-04-08T13:51:28","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=3408"},"modified":"2023-04-19T14:55:45","modified_gmt":"2023-04-19T14:55:45","slug":"personligt-traningskontrakt","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/kost\/personligt-traningskontrakt\/","title":{"rendered":"Skapa ett Personligt Tr\u00e4ningskontrakt f\u00f6r att Boosta Motivationen"},"content":{"rendered":"\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Inneh\u00e5ll<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.refitness.se\/blog\/kost\/personligt-traningskontrakt\/#Enkel_Guide_i_5_Steg_hur_man_skapar_sitt_egna_personliga_traningskontrakt\" >Enkel Guide i 5 Steg hur man skapar sitt egna personliga tr\u00e4ningskontrakt:<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.refitness.se\/blog\/kost\/personligt-traningskontrakt\/#1Satt_upp_ett_tydligt_mal\" >1.S\u00e4tt upp ett tydligt m\u00e5l<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.refitness.se\/blog\/kost\/personligt-traningskontrakt\/#2Ange_en_tidsram\" >2.Ange en tidsram<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/kost\/personligt-traningskontrakt\/#3Planera_dina_aktiviteter\" >3.Planera dina aktiviteter<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.refitness.se\/blog\/kost\/personligt-traningskontrakt\/#4Bestam_beloningar_och_konsekvenser\" >4.Best\u00e4m bel\u00f6ningar och konsekvenser<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.refitness.se\/blog\/kost\/personligt-traningskontrakt\/#5Granska_och_skriv_under\" >5.Granska och skriv under<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.refitness.se\/blog\/kost\/personligt-traningskontrakt\/#Referenser\" >Referenser<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<p>Att ta f\u00f6rsta steget mot en livsstilsf\u00f6r\u00e4ndring \u00e4r en sak, men att h\u00e5lla motivationen och g\u00f6ra det n\u00f6dv\u00e4ndiga arbetet \u00f6ver tid kan vara en verklig utmaning. Ett personligt tr\u00e4ningskontrakt hj\u00e4lper till i din livsstilsf\u00f6r\u00e4ndring. Idrottspsykologer och beteendevetare har lagt ner mycket tid p\u00e5 att utveckla verktyg f\u00f6r att hj\u00e4lpa individer att bygga upp och bibeh\u00e5lla sin motivation (1). <br><br>Vilken strategi som fungerar b\u00e4st beror b\u00e5de p\u00e5 personen och den specifika situationen, men det \u00e4r definitivt v\u00e4rt att prova. En studie visade att personer som lyckades bibeh\u00e5lla en h\u00e4lsosam livsstil \u00f6kade fr\u00e5n 50 till 85 % n\u00e4r en <a href=\"https:\/\/www.refitness.se\/blog\/halsa\/effektiva-mal-strategier-for-personlig-och-professionell-utveckling\/\">motivationsstrategi <\/a>anv\u00e4ndes (2).<\/p>\n\n\n\n<p>Ett kraftfullt verktyg f\u00f6r att h\u00e5lla motivationen uppe \u00e4r att skriva ett personligt tr\u00e4ningskontrakt med dig sj\u00e4lv. Ett s\u00e5dant kontrakt b\u00f6r k\u00e4nnas meningsfullt och realistiskt att uppn\u00e5. <\/p>\n\n\n\n<div class=\"wp-block-stackable-divider stk-block-divider stk-block stk-f24bde2\" data-block-id=\"f24bde2\"><hr class=\"stk-block-divider__hr\"\/><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-enkel-guide-i-5-steg-hur-man-skapar-sitt-egna-personliga-traningskontrakt\"><span class=\"ez-toc-section\" id=\"Enkel_Guide_i_5_Steg_hur_man_skapar_sitt_egna_personliga_traningskontrakt\"><\/span>Enkel Guide i 5 Steg hur man skapar sitt egna personliga tr\u00e4ningskontrakt:<br><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-satt-upp-ett-tydligt-mal\"><span class=\"ez-toc-section\" id=\"1Satt_upp_ett_tydligt_mal\"><\/span>1.S\u00e4tt upp ett tydligt m\u00e5l<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ditt kontrakt b\u00f6r b\u00f6rja med det du vill \u00e5stadkomma, som att g\u00e5 ner 15 kg, bli 20 kg starkare i kn\u00e4b\u00f6j eller springa milen under 48 minuter. M\u00e5let b\u00f6r vara meningsfullt, realistiskt och utmanande nog f\u00f6r att motivera dig.<br><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-ange-en-tidsram\"><span class=\"ez-toc-section\" id=\"2Ange_en_tidsram\"><\/span>2.Ange en tidsram<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Utan en tidsgr\u00e4ns finns risken att du skjuter upp arbetet till &#8221;imorgon&#8221;. Tidsramen b\u00f6r baseras p\u00e5 ditt m\u00e5l och kr\u00e4ver att du eller din tr\u00e4nare har tillr\u00e4ckligt med kunskap. Till exempel, om m\u00e5let \u00e4r att g\u00e5 ner 15 kg kan en rimlig tidsram vara sex m\u00e5nader.<br><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-planera-dina-aktiviteter\"><span class=\"ez-toc-section\" id=\"3Planera_dina_aktiviteter\"><\/span>3.Planera dina aktiviteter<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Du har nu ditt m\u00e5l och en deadline, s\u00e5 nu \u00e4r det dags att best\u00e4mma vilka aktiviteter som beh\u00f6vs. Om m\u00e5let \u00e4r viktminskning kan du beh\u00f6va en kostplan som leder till kaloriunderskott och en styrketr\u00e4ningsrutin f\u00f6r att \u00f6ka kroppens f\u00f6rm\u00e5ga att f\u00f6rbr\u00e4nna fett (3).<br><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-bestam-beloningar-och-konsekvenser\"><span class=\"ez-toc-section\" id=\"4Bestam_beloningar_och_konsekvenser\"><\/span>4.Best\u00e4m bel\u00f6ningar och konsekvenser<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Beteendef\u00f6rst\u00e4rkning med bel\u00f6ningar f\u00f6r \u00f6nskade beteenden och konsekvenser f\u00f6r o\u00f6nskade beteenden kan hj\u00e4lpa dig att tr\u00e4na och \u00e4ta r\u00e4tt. Du kan till exempel bel\u00f6na dig med ett nytt kl\u00e4desplagg f\u00f6r att n\u00e5 ditt f\u00f6rsta delm\u00e5l och avs\u00e4tta tid f\u00f6r serietittande om du fullf\u00f6ljer veckans tr\u00e4ningspass och kostplan. En rimlig konsekvens kan vara extra hush\u00e5llsarbete, men om det skapar \u00e5ngest kan du v\u00e4lja att hoppa \u00f6ver det.<br><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-granska-och-skriv-under\"><span class=\"ez-toc-section\" id=\"5Granska_och_skriv_under\"><\/span>5.Granska och skriv under<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p> Det sista steget \u00e4r att noggrant l\u00e4sa igenom kontraktet och se till att du \u00e4r n\u00f6jd med inneh\u00e5llet. Tveka inte att g\u00f6ra justeringar om n\u00e5got k\u00e4nns orimligt, till exempel om du var \u00f6verambiti\u00f6s n\u00e4r du satte upp tidsplanen eller hur ofta du skulle tr\u00e4na. Efter eventuella justeringar \u00e4r det dags att skriva under kontraktet och g\u00f6ra ditt b\u00e4sta f\u00f6r att respektera avtalet.<\/p>\n\n\n\n<div class=\"wp-block-stackable-divider stk-block-divider stk-block stk-61d0974\" data-block-id=\"61d0974\"><hr class=\"stk-block-divider__hr\"\/><\/div>\n\n\n\n<p>Nu kan du skapa ett personligt tr\u00e4ningskontrakt som hj\u00e4lper dig att bibeh\u00e5lla motivationen och g\u00f6ra de n\u00f6dv\u00e4ndiga <a href=\"https:\/\/www.refitness.se\/blog\/kost\/viktnedgang-utan-stress\/\">f\u00f6r\u00e4ndringarna i din livsstil<\/a>. Kom ih\u00e5g att anpassa kontraktet efter dina egna behov och m\u00e5l, s\u00e5 att det blir en meningsfull och realistisk v\u00e4gledning f\u00f6r dig p\u00e5 din resa mot b\u00e4ttre h\u00e4lsa och v\u00e4lm\u00e5ende.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Referenser\"><\/span>Referenser<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\" type=\"1\">\n<li>Berger B (2015) Foundations of exercise psychology, 3. ed. Morgantown, W. Va. : Fitness Information Technology<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dishman R, Buckworth J (1996) Increasing physical activity: a quantitative synthesis, Med Sci Sports Exerc. 28(6):706-19.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Harrison B, Leinwand L (2008) Fighting Fat with Muscle: Bulking Up to Slim Down, Cell Metabolism, 7(2), 97-98<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Att ta f\u00f6rsta steget mot en livsstilsf\u00f6r\u00e4ndring \u00e4r en sak, men att h\u00e5lla motivationen och g\u00f6ra det n\u00f6dv\u00e4ndiga arbetet \u00f6ver tid kan vara en verklig utmaning. Ett personligt tr\u00e4ningskontrakt hj\u00e4lper till i din livsstilsf\u00f6r\u00e4ndring. Idrottspsykologer och beteendevetare har lagt ner mycket tid p\u00e5 att utveckla verktyg f\u00f6r att hj\u00e4lpa individer att bygga upp och bibeh\u00e5lla [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3416,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[29],"tags":[],"class_list":["post-3408","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kost"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Personligt tr\u00e4ningskontrakt \u2013 En Guide i 5 Enkla Steg<\/title>\n<meta name=\"description\" content=\"Uppt\u00e4ck hur du skapar ett personligt tr\u00e4ningskontrakt f\u00f6r att bibeh\u00e5lla motivationen och uppn\u00e5 dina h\u00e4lsom\u00e5l.\" \/>\n<meta name=\"robots\" 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