deepstash

Beta

9 Psychological Tricks to Develop a Fitness Habit

Deepstash brings you key ideas from the most inspiring articles like this one:

Read more efficiently

Save what inspires you

Remember anything

https://www.developgoodhabits.com/develop-a-fitness-habit/

developgoodhabits.com

9 Psychological Tricks to Develop a Fitness Habit
Why are fitness habits so difficult to create? A fitness habit isn't inherently harder to form than other habits, but the culture surrounding fitness causes problems. In particular, I'm picking a fight with "Just Do It." The advice "just do it" or "suck it up and work out" is flawed because, for beginners, it leaves too many questions.

9

Key Ideas

Save all ideas

Chaining

Connecting exercise to a solid event that you know will happen is a great way to stay consistent. I know that I will leave work at 5 every weekday – instead of going home, I bring my work...

180 SAVES


Precommitment

Precommitments are actions that get you invested in going to the gym. If you’ve committed to going with a partner, you’re hardly going to leave them hanging.

...

147 SAVES


Rewards

In order to be effective, a reward needs to occur frequently and immediately after a workout. 

Plus, it needs to be associated with going to the gym – the reward doesn’t mean muc...

128 SAVES


Reducing Barriers

Reducing barriers could mean switching to a gym that’s closer to your house, having a set program so that you’re never wondering what you should be doing, or preparing your gym bag in advance...

124 SAVES


Set Better Goals

A good goal is specific, realistic, and personally important.

Too many people say they work out to “lose weight” or “be healthy,” bu...

169 SAVES


Set Checkpoints

When you set a 3-month goal, check in after one month to see how you’re doing. If you haven’t made progress or your goal progress is too slow, don’t worry about it!&nbs...

143 SAVES


Identify Roadblocks

When we set goals, we often become overly optimistic. It makes us ignore the hard parts and get frustrated when we encounter the challenges that any goal will have.

Figure out what the...

142 SAVES


Overcome Roadblocks

You have a list of challenges that you will probably encounter, so now all you have to do is solve them. 

Be specific here too. “Having low energy” is not a specific ...

135 SAVES


Create Your Master Plan

Once you have a plan in place for actually getting to a workout, make a plan for what you will do and when.

  • Having a set program to follow.
  • Set specific times to work out....

158 SAVES


SIMILAR ARTICLES & IDEAS:

The real benefits

Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.

You can gain a lot from giving physical activity a real place of privilege in...

Home exercises can help

It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.

It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.

Lower and upper body movements

Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.

For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)

2 more ideas

Struggling To Build Healthy Habits

  • We tend to bite off more than we can chew, go too fast too soon, and then get overwhelmed too quickly.
  • We’re conditioned these days to expect and receive instant gratification.

Your “Big Why”

As you’re determining the habits or resolutions you’re trying to set, make the habit part of a bigger cause that’s worth the struggle.

You’re not just going to the gym, you’re building a new body that you’re not ashamed of so you can start dating again.

Healthy Habit Building 101

There are 3 parts to a good or bad habit: Cue (what triggers the action), Routine (the action itself), Reward (the positive result because of the action).

You have trained your brain to take a cue (you see a doughnut), anticipate a reward (a sugar high), and make the behavior automatic (nom that donut). 

Compare that to a cue (you see your running shoes), anticipate a reward (a runner’s high), and make the behavior automatic (go for a run!).

5 more ideas

Sore Is Not Always Good

While it feels satisfying to have sore, aching limbs, and a sign of a good workout. This is entirely unnecessary and one can eliminate the soreness by doing slow reps, or avoiding eccentric (muscle...

Heavy Lifting For Bulk

One can get stronger by increasing the size of the individual muscle fibers, and by recruiting more of the muscle fiber to work together when needed. 

A bulky body is also considered a negative in certain sports. Getting bulky is a specific, targeted training which includes high-volume exercises, calorie intake, and protein supplements, and cannot be attained by simply lifting heavier weights.

Using Scales

Scales are actually useful in providing you with information about your general progress and direction.

7 more ideas