[0:00] a, huge, part, of, being, consistent, and
[0:02] successful, in, your, fitness, journey, is
[0:03] based, on, your, habits, the, difference
[0:05] between, someone, who, has, already
[0:07] developed, the, habit, of, going, to, the, gym
[0:08] and, doing, cardio, versus, someone, who, is
[0:11] barely, scraping, by, each, week, trying, to
[0:13] brute, force, himself, into, doing, those
[0:15] things, is, absolutely, astronomical, and, it
[0:17] doesn't, have, to, be, just, going, to, the, gym
[0:19] or, doing, cardio, it, can, be, literally
[0:21] anything, developing, habits, is, very
[0:23] important, because, when, things, become, a
[0:24] habit, for, you, you, do, them, automatically
[0:26] without, the, need, to, force, yourself, each
[0:28] day, you, don't, even, need, to, think, about
[0:30] it, you, just, go, and, do, it, and, that, is, the
[0:32] perfect, state, of, mind, that, will
[0:33] guarantee, your, success, so, let's, take, a
[0:35] look, at, how, to, develop, a, fitness, habit
[0:37] first, of, all, you, need, to, clearly, set
[0:39] what, kind, of, habit, you, are, trying, to
[0:41] develop, it, can't, be, anything, vague, like
[0:43] I, will, start, going, to, the, gym, more, like
[0:45] what, do, that, even, mean, by, setting, such, a
[0:47] vague, goal, you, are, setting, yourself, for
[0:49] failure, you, need, to, clearly, set, what, you
[0:51] are, trying, to, achieve, so, instead, of, I
[0:54] will, start, going, to, the, gym, more, say
[0:56] something, like, I, will, start, going, to, the
[0:57] gym, four, times, per, week, just, by, doing
[0:59] this, you, will, increase, your, chances, of
[1:01] creating, a, habit, the, second, step, is, to
[1:03] set, the, time, when, the, activity, will
[1:05] happen, once, again, this, cannot, be, vague
[1:08] don't, say, I, will, go, to, the, gym, in, the
[1:09] evening, because, that, is, not, binding, at
[1:11] all, it, doesn't, create, any, sense, of
[1:13] urgency, and, you, are, so, much, more, likely
[1:15] to, just, say, eh, it's, too, late, now, and
[1:18] just, skip, the, gym, all, together, so, plan
[1:20] ahead, and, clearly, set, the, time, when, the
[1:22] activity, will, happen, treat, it, as, an
[1:24] appointment, that, you, cannot, Skip, and, put
[1:26] the, highest, amount, of, priority, on, it, it
[1:28] doesn't, matter, that, the, boy, boys, are
[1:30] telling, you, to, go, play, League, of, Legends
[1:31] with, them, you, get, your, appointment, in
[1:33] the, gym, which, is, of, the, highest, priority
[1:35] you, know, if, you, had, an, appointment, with
[1:37] the, dentist, you, also, wouldn't, skip, it
[1:39] just, to, play, League, of, Legends, with, the
[1:40] boys, so, treat, it, in, the, same, exact, way
[1:43] and, put, the, highest, priority, on, it, once
[1:45] you, have, set, your, goal, and, the, time, you
[1:47] need, to, do, one, more, thing, you, need, to
[1:48] prepare, in, advance, for, the, activity, that
[1:50] you, will, be, doing, so, if, you, plan, on
[1:52] going, to, the, gym, put, all, the, necessary
[1:54] stuff, in, your, gym, bag, beforehand, or, if
[1:56] you, are, planning, to, go, on, a, run, be
[1:58] prepared, beforehand, for, any, unforeseen
[2:00] problems, that, might, occur, you, should
[2:02] already, know, what, you, will, do, when, the
[2:03] weather, goes, bad, or, if, you, are, just
[2:05] feeling, low, on, energy, if, you, figure, it
[2:07] out, beforehand, you, will, have, an, easy
[2:09] time, just, slicing, through, the, problem
[2:11] and, continuing, to, build, your, habit
[2:12] because, what, usually, stops, people, from
[2:14] building, a, habit, isn't, doing, the
[2:16] activity, itself, it's, the, times, when
[2:18] something, unexpected, happens, when, life
[2:20] just, gets, difficult, out, of, nowhere
[2:22] that's, when, all, the, hard, work, you, have
[2:23] already, put, in, goes, out, of, the, window
[2:25] your, goal, is, to, make, the, activity, that
[2:27] you, are, trying, to, create, a, habit, for, as
[2:29] easy, as, as, accessible, as, possible, this
[2:32] way, when, life, gets, tough, out, of, nowhere
[2:34] you, can, still, adhere, to, your, habit
[2:35] because, you, are, prepared, for, every
[2:37] scenario, but, if, you, were, not, prepared
[2:39] and, the, life, just, hit, you, when, you
[2:41] weren't, expecting, it, you, would, just, get
[2:42] overwhelmed, and, you, would, give, up, all
[2:44] that, you, have, built, just, ask, yourself
[2:46] will, I, be, able, to, continue, developing, my
[2:48] habit, even, if, some, unforeseen, problems
[2:50] come, up, and, if, the, answer, is, yes, then
[2:52] you, know, that, what, you, have, done, is, good
[2:54] this, is, a, really, important, step, so, don't
[2:56] underestimate, it, but, the, next, step, is
[2:58] even, more, important, it, might, very, well
[3:00] be, the, most, important, step, of, them, all
[3:02] do, you, know, what, this, step, is, oh, you
[3:04] don't, well, let, me, tell, you, this, step, is
[3:07] all, about, starting, small, and, adding, more
[3:09] over, time, as, you, might, have, heard, it
[3:11] takes, around, 2, months, to, form, a, habit
[3:13] that's, why, our, goal, should, really, be, to
[3:15] start, small, it's, exactly, as, I, said
[3:17] before, you, need, to, make, it, so, easy, for
[3:19] yourself, to, do, the, activity, that, you
[3:21] will, do, it, even, if, you, are, super, tired, a
[3:23] lot, of, people, seem, to, struggle, with, the
[3:25] idea, of, starting, small, because
[3:27] everyone's, brain, instantly, switches, to
[3:29] the, fear, of, Miss, out, mode, but, we, need, to
[3:31] eliminate, this, think, about, it, like, this
[3:33] if, you, want, to, start, running, and, you, go
[3:35] balls, to, the, wall, right, from, the, first
[3:36] day, then, you, are, technically, not, missing
[3:38] out, on, anything, but, the, issue, is, that
[3:40] it's, not, sustainable, you, will, be, able, to
[3:42] push, it, for, a, week, or, so, before, you
[3:44] crash, and, burn, but, if, you, instead, decide
[3:46] to, take, it, really, slow, and, you, run, small
[3:48] distances, each, day, and, slowly, increase
[3:50] that, over, time, you, will, be, able, to, do
[3:52] this, for, years, to, come, and, if, you
[3:54] compare, these, two, approaches, who, truly
[3:56] missed, out, yes, it, was, the, person, who
[3:58] blasted, it, right, away, but, qu, after, a
[4:00] week, it's, a, little, bit, like, the, story, of
[4:02] a, turtle, and, a, hair, simply, put, slow, and
[4:04] steady, wiins, the, race, I, talked, about
[4:06] something, similar, in, this, video, where, I
[4:08] break, down, how, your, first, 30, days, in, the
[4:10] gym, should, look, like, and, what, I, say, in
[4:12] there, is, heavily, based, on, this, mentality
[4:14] if, you, are, struggling, with, consistently
[4:16] hitting, the, gym, you, should, adapt, a
[4:18] similar, mindset, maybe, you, don't, want, to
[4:20] go, to, the, gym, because, you, are, dreading
[4:22] working, out, for, 2, hours, or, maybe, because
[4:25] you, really, hate, or, are, afraid, of, some
[4:26] exercises, and, that, makes, you, not, go, to
[4:28] the, gym, at, all, whatever, it, is, try, to
[4:30] find, a, solution, and, the, solution, is
[4:32] usually, rejecting, the, conventional
[4:34] wisdom, or, however, you, want, to, call, it
[4:36] and, just, doing, your, own, thing, just, do
[4:38] what, you, want, to, do, and, what, you, like, in
[4:40] the, gym, and, see, how, your, will, to
[4:42] actually, go, there, will, change, for, the
[4:44] better, it, doesn't, matter, if, you, go, to
[4:45] the, gym, and, do, three, sets, of, let, pull
[4:47] downs, and, three, sets, of, bench, press, and
[4:49] leave, it's, completely, fine, if, this, is
[4:51] what, it, takes, for, you, to, actually, go, to
[4:53] the, gym, then, do, it, just, start, small, and
[4:55] you, will, see, that, after, a, couple, of
[4:57] months, it, will, turn, into, a, habit, and, you
[4:59] will, gladly, adding, more, and, more
[5:00] overtime, it, really, isn't, about, trying, to
[5:03] maximize, the, activity, right, away, it's
[5:05] about, creating, momentum, and, the, only, way
[5:07] of, building, momentum, is, to, start, from, a
[5:09] complete, beginning, and, slowly, increase
[5:10] that, in, the, future, it's, like, if, you, were
[5:12] starting, a, car, but, instead, of, starting
[5:14] it, in, the, first, gear, you, would, start, on
[5:16] the, highest, one, right, away, your, car
[5:18] would, just, tell, you, to, piss, off, and, shut
[5:20] itself, down, immediately, and, if, you, try
[5:22] to, do, the, same, thing, with, your, body, the
[5:24] results, will, be, identical, so, remember, in
[5:26] order, to, start, up, your, habit, always
[5:28] start, in, the, first, gear, and, as, your
[5:30] momentum, increases, you, can, switch, to
[5:32] higher, and, higher, gears, over, time, and
[5:34] before, we, get, to, the, next, step, let, me
[5:35] tell, you, about, my, training, and, nutrition
[5:37] plans, which, are, the, simplest, and, the
[5:39] easiest, guides, to, follow, and, understand
[5:41] on, the, whole, internet, so, if, you, are
[5:42] looking, to, take, your, physique, to, the
[5:44] next, level, without, feeling, overwhelmed
[5:45] go, check, them, out, the, link, is, in, the
[5:47] description, all, right, back, to, the, video
[5:50] what, we, of, course, cannot, forget, about, is
[5:52] checking, your, progress, which, is, really
[5:54] important, for, building, a, habit, not, only
[5:56] that, you, will, clearly, see, your, progress
[5:58] but, it's, also, an, awesome, tool, that, will
[6:00] help, you, stay, motivated, when, you, see, how
[6:01] far, you, have, come, for, this, purpose, I
[6:03] would, highly, recommend, a, paper, notebook
[6:05] sure, you, could, use, your, phone, but, there
[6:07] is, just, something, magical, about, a, paper
[6:09] notebook, the, decision, is, up, to, you, just
[6:11] make, sure, that, you, are, checking, your
[6:12] progress, doesn't, matter, how, you, decide
[6:14] to, do, so, as, long, as, you, just, do, it, you
[6:16] will, be, surprised, how, helpful, it
[6:18] actually, is, imagine, that, you, are, trying
[6:20] to, develop, a, running, habit, and, each, time
[6:22] you, go, on, a, run, you, write, down, the
[6:24] distance, you, ran, or, the, time, that, you
[6:26] ran, and, with, each, run, you, will, be, able
[6:28] to, look, down, in, your, notebook, and, and
[6:29] see, the, number, increase, and, let, me, tell
[6:31] you, one, thing, we, as, humans, love, to, see
[6:33] when, the, number, gets, bigger, it's, just
[6:35] hardcoded, into, our, brains, so, even, though
[6:37] running, might, not, really, be, that
[6:39] exciting, for, you, seeing, the, number, go, up
[6:41] certainly, will, be, but, you, will, only, see
[6:43] the, number, go, up, if, you, write, it, down
[6:45] which, brings, us, to, The, Next, Step, which
[6:47] is, actually, rewarding, yourself, for, the
[6:49] work, that, you, have, done, but, listen
[6:51] carefully, reward, yourself, only, after, you
[6:53] have, done, set, activity, that, you, are
[6:55] trying, to, turn, into, a, habit, for, example
[6:57] if, you, like, playing, video, games, then
[6:59] always, do, the, activity, first, and, only
[7:01] then, allow, yourself, to, play, video, games
[7:03] not, the, other, way, around, this, might, not
[7:05] seem, as, that, big, of, a, reward, because, you
[7:07] would, have, probably, played, video, games
[7:09] anyway, but, the, lesson, is, that, you, should
[7:11] always, do, your, work, first, and, only, once
[7:13] you, are, finished, with, it, you, can, enjoy
[7:15] your, free, time, this, will, make, sure, that
[7:17] you, won't, skip, the, activity, that, you, are
[7:18] trying, to, build, a, habit, for, and, also
[7:21] it's, a, much, better, feeling, when, you, can
[7:22] load, up, your, favorite, video, game, without
[7:24] any, regrets, going, on, in, your, mind
[7:26] telling, you, that, you, skipped, or, that, you
[7:28] should, have, done, better, today, and, the
[7:30] last, step, that, just, puts, it, all, together
[7:32] is, patience, as, I, have, said, multiple
[7:34] times, in, this, video, patience, and
[7:36] starting, slow, is, absolutely, crucial, for
[7:38] building, a, habit, you, know, you, might, be
[7:40] the, turtle, going, really, really, slow, but
[7:42] if, you, persevere, you, will, get, to, the
[7:44] Finish, Line, before, that, hair, that, just
[7:46] crashed, halfway
[7:48] there, I, have, a, very, strong, feeling, that
[7:50] this, video, right, here, will, help, you, out
[7:52] go, see, if, I'm, right
[7:57] [Music]