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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...
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.
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...
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...
A good goal is specific, realistic, and personally important.
Too many people say they work out to “lose weight” or “be healthy,” bu...
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...
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...
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 ...
Once you have a plan in place for actually getting to a workout, make a plan for what you will do and when.
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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...
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.
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.)
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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.
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!).
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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...
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.
Scales are actually useful in providing you with information about your general progress and direction.
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