ask yourself why you are training in the first place? that should motivate you to train.
i never miss a training session or meal because i can bet my competitor wont miss them and then he will be one more step ahead of me. i should be the one getting one step ahead of him. that is the reason i train and that is what motivates me.
but there is certainly no need for this competitiveness to motivate you, it could be anything. you have to ask yourself specifically why you are training and what you hope to achieve. do you want to impress chicks? be the best at a sport? beat someone at something? what ever it is, it is a legitimate reason to motivate you.
it also helps to keep you on track if you have specific goals eg
- how much you want to weigh?
- what fat perentage you want?
3.what tape measurtment you want for each body part
- how much u want to be able to lift for each excercise
5.what foods u want to eat
6.how many meals per day u want to eat
the way i would tackle this would be to draw up three columns. one for how you are now, one for a very small and easily obtainable short term goal and one for long term goals. see below for eg
now short long
weight 70kg 71 80
body fat% 15% 14.5 8
bench press 50kg 53kg 100kg
meals/day 3 3.5 7
contine like this for every goal. be specific. once you have reached a short term goal put a big red tick next to it. when you see all the red ticks it will motivate you more.
keep a log of every workount, excercise, reps, sets, weights used, and the rest periods(try to improve one every workout, it could be half a rep or reducing your rest period between sets by 10 seconds).
also cut out pictures of body builders you want to be like and hang them on the wall. regularly check your progress, when u see what you have accomplished, it will motivate you further. success begets success. be ambitious.