Build a Fitness Habit: Step-by-Step Guide & Transcript

[00:00] a, huge, part, of, being, consistent, and

[00:02] successful, in, your, fitness, journey, is

[00:03] based, on, your, habits, the, difference

[00:05] between, someone, who, has, already

[00:07] developed, the, habit, of, going, to, the, gym

[00:08] and, doing, cardio, versus, someone, who, is

[00:11] barely, scraping, by, each, week, trying, to

[00:13] brute, force, himself, into, doing, those

[00:15] things, is, absolutely, astronomical, and, it

[00:17] doesn't, have, to, be, just, going, to, the, gym

[00:19] or, doing, cardio, it, can, be, literally

[00:21] anything, developing, habits, is, very

[00:23] important, because, when, things, become, a

[00:24] habit, for, you, you, do, them, automatically

[00:26] without, the, need, to, force, yourself, each

[00:28] day, you, don't, even, need, to, think, about

[00:30] it, you, just, go, and, do, it, and, that, is, the

[00:32] perfect, state, of, mind, that, will

[00:33] guarantee, your, success, so, let's, take, a

[00:35] look, at, how, to, develop, a, fitness, habit

[00:37] first, of, all, you, need, to, clearly, set

[00:39] what, kind, of, habit, you, are, trying, to

[00:41] develop, it, can't, be, anything, vague, like

[00:43] I, will, start, going, to, the, gym, more, like

[00:45] what, do, that, even, mean, by, setting, such, a

[00:47] vague, goal, you, are, setting, yourself, for

[00:49] failure, you, need, to, clearly, set, what, you

[00:51] are, trying, to, achieve, so, instead, of, I

[00:54] will, start, going, to, the, gym, more, say

[00:56] something, like, I, will, start, going, to, the

[00:57] gym, four, times, per, week, just, by, doing

[00:59] this, you, will, increase, your, chances, of

[01:01] creating, a, habit, the, second, step, is, to

[01:03] set, the, time, when, the, activity, will

[01:05] happen, once, again, this, cannot, be, vague

[01:08] don't, say, I, will, go, to, the, gym, in, the

[01:09] evening, because, that, is, not, binding, at

[01:11] all, it, doesn't, create, any, sense, of

[01:13] urgency, and, you, are, so, much, more, likely

[01:15] to, just, say, eh, it's, too, late, now, and

[01:18] just, skip, the, gym, all, together, so, plan

[01:20] ahead, and, clearly, set, the, time, when, the

[01:22] activity, will, happen, treat, it, as, an

[01:24] appointment, that, you, cannot, Skip, and, put

[01:26] the, highest, amount, of, priority, on, it, it

[01:28] doesn't, matter, that, the, boy, boys, are

[01:30] telling, you, to, go, play, League, of, Legends

[01:31] with, them, you, get, your, appointment, in

[01:33] the, gym, which, is, of, the, highest, priority

[01:35] you, know, if, you, had, an, appointment, with

[01:37] the, dentist, you, also, wouldn't, skip, it

[01:39] just, to, play, League, of, Legends, with, the

[01:40] boys, so, treat, it, in, the, same, exact, way

[01:43] and, put, the, highest, priority, on, it, once

[01:45] you, have, set, your, goal, and, the, time, you

[01:47] need, to, do, one, more, thing, you, need, to

[01:48] prepare, in, advance, for, the, activity, that

[01:50] you, will, be, doing, so, if, you, plan, on

[01:52] going, to, the, gym, put, all, the, necessary

[01:54] stuff, in, your, gym, bag, beforehand, or, if

[01:56] you, are, planning, to, go, on, a, run, be

[01:58] prepared, beforehand, for, any, unforeseen

[02:00] problems, that, might, occur, you, should

[02:02] already, know, what, you, will, do, when, the

[02:03] weather, goes, bad, or, if, you, are, just

[02:05] feeling, low, on, energy, if, you, figure, it

[02:07] out, beforehand, you, will, have, an, easy

[02:09] time, just, slicing, through, the, problem

[02:11] and, continuing, to, build, your, habit

[02:12] because, what, usually, stops, people, from

[02:14] building, a, habit, isn't, doing, the

[02:16] activity, itself, it's, the, times, when

[02:18] something, unexpected, happens, when, life

[02:20] just, gets, difficult, out, of, nowhere

[02:22] that's, when, all, the, hard, work, you, have

[02:23] already, put, in, goes, out, of, the, window

[02:25] your, goal, is, to, make, the, activity, that

[02:27] you, are, trying, to, create, a, habit, for, as

[02:29] easy, as, as, accessible, as, possible, this

[02:32] way, when, life, gets, tough, out, of, nowhere

[02:34] you, can, still, adhere, to, your, habit

[02:35] because, you, are, prepared, for, every

[02:37] scenario, but, if, you, were, not, prepared

[02:39] and, the, life, just, hit, you, when, you

[02:41] weren't, expecting, it, you, would, just, get

[02:42] overwhelmed, and, you, would, give, up, all

[02:44] that, you, have, built, just, ask, yourself

[02:46] will, I, be, able, to, continue, developing, my

[02:48] habit, even, if, some, unforeseen, problems

[02:50] come, up, and, if, the, answer, is, yes, then

[02:52] you, know, that, what, you, have, done, is, good

[02:54] this, is, a, really, important, step, so, don't

[02:56] underestimate, it, but, the, next, step, is

[02:58] even, more, important, it, might, very, well

[03:00] be, the, most, important, step, of, them, all

[03:02] do, you, know, what, this, step, is, oh, you

[03:04] don't, well, let, me, tell, you, this, step, is

[03:07] all, about, starting, small, and, adding, more

[03:09] over, time, as, you, might, have, heard, it

[03:11] takes, around, 2, months, to, form, a, habit

[03:13] that's, why, our, goal, should, really, be, to

[03:15] start, small, it's, exactly, as, I, said

[03:17] before, you, need, to, make, it, so, easy, for

[03:19] yourself, to, do, the, activity, that, you

[03:21] will, do, it, even, if, you, are, super, tired, a

[03:23] lot, of, people, seem, to, struggle, with, the

[03:25] idea, of, starting, small, because

[03:27] everyone's, brain, instantly, switches, to

[03:29] the, fear, of, Miss, out, mode, but, we, need, to

[03:31] eliminate, this, think, about, it, like, this

[03:33] if, you, want, to, start, running, and, you, go

[03:35] balls, to, the, wall, right, from, the, first

[03:36] day, then, you, are, technically, not, missing

[03:38] out, on, anything, but, the, issue, is, that

[03:40] it's, not, sustainable, you, will, be, able, to

[03:42] push, it, for, a, week, or, so, before, you

[03:44] crash, and, burn, but, if, you, instead, decide

[03:46] to, take, it, really, slow, and, you, run, small

[03:48] distances, each, day, and, slowly, increase

[03:50] that, over, time, you, will, be, able, to, do

[03:52] this, for, years, to, come, and, if, you

[03:54] compare, these, two, approaches, who, truly

[03:56] missed, out, yes, it, was, the, person, who

[03:58] blasted, it, right, away, but, qu, after, a

[04:00] week, it's, a, little, bit, like, the, story, of

[04:02] a, turtle, and, a, hair, simply, put, slow, and

[04:04] steady, wiins, the, race, I, talked, about

[04:06] something, similar, in, this, video, where, I

[04:08] break, down, how, your, first, 30, days, in, the

[04:10] gym, should, look, like, and, what, I, say, in

[04:12] there, is, heavily, based, on, this, mentality

[04:14] if, you, are, struggling, with, consistently

[04:16] hitting, the, gym, you, should, adapt, a

[04:18] similar, mindset, maybe, you, don't, want, to

[04:20] go, to, the, gym, because, you, are, dreading

[04:22] working, out, for, 2, hours, or, maybe, because

[04:25] you, really, hate, or, are, afraid, of, some

[04:26] exercises, and, that, makes, you, not, go, to

[04:28] the, gym, at, all, whatever, it, is, try, to

[04:30] find, a, solution, and, the, solution, is

[04:32] usually, rejecting, the, conventional

[04:34] wisdom, or, however, you, want, to, call, it

[04:36] and, just, doing, your, own, thing, just, do

[04:38] what, you, want, to, do, and, what, you, like, in

[04:40] the, gym, and, see, how, your, will, to

[04:42] actually, go, there, will, change, for, the

[04:44] better, it, doesn't, matter, if, you, go, to

[04:45] the, gym, and, do, three, sets, of, let, pull

[04:47] downs, and, three, sets, of, bench, press, and

[04:49] leave, it's, completely, fine, if, this, is

[04:51] what, it, takes, for, you, to, actually, go, to

[04:53] the, gym, then, do, it, just, start, small, and

[04:55] you, will, see, that, after, a, couple, of

[04:57] months, it, will, turn, into, a, habit, and, you

[04:59] will, gladly, adding, more, and, more

[05:00] overtime, it, really, isn't, about, trying, to

[05:03] maximize, the, activity, right, away, it's

[05:05] about, creating, momentum, and, the, only, way

[05:07] of, building, momentum, is, to, start, from, a

[05:09] complete, beginning, and, slowly, increase

[05:10] that, in, the, future, it's, like, if, you, were

[05:12] starting, a, car, but, instead, of, starting

[05:14] it, in, the, first, gear, you, would, start, on

[05:16] the, highest, one, right, away, your, car

[05:18] would, just, tell, you, to, piss, off, and, shut

[05:20] itself, down, immediately, and, if, you, try

[05:22] to, do, the, same, thing, with, your, body, the

[05:24] results, will, be, identical, so, remember, in

[05:26] order, to, start, up, your, habit, always

[05:28] start, in, the, first, gear, and, as, your

[05:30] momentum, increases, you, can, switch, to

[05:32] higher, and, higher, gears, over, time, and

[05:34] before, we, get, to, the, next, step, let, me

[05:35] tell, you, about, my, training, and, nutrition

[05:37] plans, which, are, the, simplest, and, the

[05:39] easiest, guides, to, follow, and, understand

[05:41] on, the, whole, internet, so, if, you, are

[05:42] looking, to, take, your, physique, to, the

[05:44] next, level, without, feeling, overwhelmed

[05:45] go, check, them, out, the, link, is, in, the

[05:47] description, all, right, back, to, the, video

[05:50] what, we, of, course, cannot, forget, about, is

[05:52] checking, your, progress, which, is, really

[05:54] important, for, building, a, habit, not, only

[05:56] that, you, will, clearly, see, your, progress

[05:58] but, it's, also, an, awesome, tool, that, will

[06:00] help, you, stay, motivated, when, you, see, how

[06:01] far, you, have, come, for, this, purpose, I

[06:03] would, highly, recommend, a, paper, notebook

[06:05] sure, you, could, use, your, phone, but, there

[06:07] is, just, something, magical, about, a, paper

[06:09] notebook, the, decision, is, up, to, you, just

[06:11] make, sure, that, you, are, checking, your

[06:12] progress, doesn't, matter, how, you, decide

[06:14] to, do, so, as, long, as, you, just, do, it, you

[06:16] will, be, surprised, how, helpful, it

[06:18] actually, is, imagine, that, you, are, trying

[06:20] to, develop, a, running, habit, and, each, time

[06:22] you, go, on, a, run, you, write, down, the

[06:24] distance, you, ran, or, the, time, that, you

[06:26] ran, and, with, each, run, you, will, be, able

[06:28] to, look, down, in, your, notebook, and, and

[06:29] see, the, number, increase, and, let, me, tell

[06:31] you, one, thing, we, as, humans, love, to, see

[06:33] when, the, number, gets, bigger, it's, just

[06:35] hardcoded, into, our, brains, so, even, though

[06:37] running, might, not, really, be, that

[06:39] exciting, for, you, seeing, the, number, go, up

[06:41] certainly, will, be, but, you, will, only, see

[06:43] the, number, go, up, if, you, write, it, down

[06:45] which, brings, us, to, The, Next, Step, which

[06:47] is, actually, rewarding, yourself, for, the

[06:49] work, that, you, have, done, but, listen

[06:51] carefully, reward, yourself, only, after, you

[06:53] have, done, set, activity, that, you, are

[06:55] trying, to, turn, into, a, habit, for, example

[06:57] if, you, like, playing, video, games, then

[06:59] always, do, the, activity, first, and, only

[07:01] then, allow, yourself, to, play, video, games

[07:03] not, the, other, way, around, this, might, not

[07:05] seem, as, that, big, of, a, reward, because, you

[07:07] would, have, probably, played, video, games

[07:09] anyway, but, the, lesson, is, that, you, should

[07:11] always, do, your, work, first, and, only, once

[07:13] you, are, finished, with, it, you, can, enjoy

[07:15] your, free, time, this, will, make, sure, that

[07:17] you, won't, skip, the, activity, that, you, are

[07:18] trying, to, build, a, habit, for, and, also

[07:21] it's, a, much, better, feeling, when, you, can

[07:22] load, up, your, favorite, video, game, without

[07:24] any, regrets, going, on, in, your, mind

[07:26] telling, you, that, you, skipped, or, that, you

[07:28] should, have, done, better, today, and, the

[07:30] last, step, that, just, puts, it, all, together

[07:32] is, patience, as, I, have, said, multiple

[07:34] times, in, this, video, patience, and

[07:36] starting, slow, is, absolutely, crucial, for

[07:38] building, a, habit, you, know, you, might, be

[07:40] the, turtle, going, really, really, slow, but

[07:42] if, you, persevere, you, will, get, to, the

[07:44] Finish, Line, before, that, hair, that, just

[07:46] crashed, halfway

[07:48] there, I, have, a, very, strong, feeling, that

[07:50] this, video, right, here, will, help, you, out

[07:52] go, see, if, I'm, right

[07:57] [Music]