Why it's so hard to stick to your workout routine
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- Äas pĆidĂĄn 16. 06. 2024
- Learn to make consistent, measurable progress on your fitness goals.
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â± TIMESTAMPS:
00:00 - Intro
01:18 - Not Knowing Where to Start
02:38 - My Actual Workout Routines
03:24 - Not Seeing Results
05:08 - Too Much Friction
06:43 - It's Too Easy to Fail
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Good reminder to express genuine encouragement to others on things they care about/good habits. You never know when it might be the only positive reenforcement someone is getting.
So true. it was tough for me to hear someone make fun or belittle my journey in the beginning when my results were next to nothing BUT, when someone offered encouragement, I could live off that energy and keep going for a long time.
This is good because you're able to address the psychology and effects of a routine. Very often we have people especially gymbros who just go to "keep at it" and "you're not committed enough" and "you need discipline" mindset.
Excuses aren't "good" but it's so simplistic to say something like just do it. It's easy to do it when you don't have four kids or you don't work 80 hour weeks.
"Discipline" isn't what's lacking when you're a doctor with 100 work weeks in the hospital. Sometimes I just get home after a 24 hour shift to collapse.
I feel ya. Just do it is kinda a myth but if you look deeper, it's a manipulation of pain and pleasure around what you want that will actually move you toward or away from it. Do you want to work out more or are you just saying it's not possible for you? I'm just curious.
Here's how I started my exercise routine. Bought a pair of adjustable dumbbells, and started lifting those on Mondays, Wednesdays, and Fridays right before taking a shower anyway. And had a simple routine of 10 exercises that I did one set each time, and that made a huge difference. If I ate too much, I grew muscle, if I ate too little I lost fat. It was relatively easy to stick with. Upgrading my routine to a Gym routine allowed me to progress more, but it made sticking with it more volatile to disruption. And when I got too busy the GYM routine was too much and I dropped weightlifting completely, not because of exercise time but because drying up time after the shower was boring and travel took too much time. Now I'm back at lifting pair of adjustable dumbbells at home.
Most beginners underestimate the role of "fun" and "consistency" when it comes to working out. Any routine you can stick to for a long time is better than a "perfect routine" that you can only do for 3 weeks.
My boyfriend was the one to finally get me working out consistently. Before that, I kept yo-yo-ing on my own. His coaching and encouragement really made all the difference. Now he does bouldering because he got bored of open gyms, so we donât work out together as often, but he helped give me a strong enough foundation that Iâm okay going on my own. And we do Activity messages after each otherâs workouts, too!
As an online coach removing friction is one of the primary things I focus on with newer clients. Choosing exercises with low setup time in the beginning can remove that friction vs spending 5mins to setup a weighted hip thrust. Congrats on your progress man! Those are some strong SBD numbers.
For people who are just starting out, the most important tip is to start a routine of doing just a tiny bit that is FUN.
Yeah, that's Great đ
Huge tip, underrated for starters but often forgotten from advanced fitness people too. Thanks for sharing
Thomas Iâve been watching your videos for years now and the fact that you teach as much free information and life lessons on here is probably one of the things Iâm most thankful for on CZcams. Donât stop making videos and never stop learning! Thanks so much!
Thumbnail is everything! đ„°
Great progress Thomas! I hope to follow in your footsteps đȘ
lots of awesome points made here~ something iâ like to add is to be careful about who you enlist for accountability. getting a trainer is idea because their livelihood and reputation as a trainer hinges on your success. however your bestie with a binge eating disorder who has fallen off the train too many times to count can often present doors for you to quit (bailing on workouts, recommending going out for drinks for the third time this week, etc). make sure your accoubtabili-buddy is legit :)
The timing of this video is literally impeccable holy
Really love this video format. Feels more personal instead of a streamlined production video. Keep up the good work!
I think it's because we only have so many hours in a day and we are so busy with other things. Things are constantly changing and I wish I could have things that set in stone on my calendar. Thanks for the input, Thomas.
Helpful video Thomas, positive encouragement u mention alongside accountability etc is key, but under communicated about when forming habits & making progress. Thanks again
"What gets measured, gets improved"
Strava is great for accountability for runs and cycles (especially since that's cross-platform, so us Android users don't have to worry about Apple's closed ecosystem this way).
Great video as always TF!
Ooh yeah, great point! I used the heck out of Strava when I was cycling a lot more.
Hi fellow Android user!
Everything about fitness and habits is so interesting, thank you for the work you put in this video!
I used to be pretty fit, exercised everyday, it was great. Then I got pregnant and was on bed rest for months. Years of training gone in weeks... I'm almost at the point where I'm allowed to exercice again but I feel overwhelmed. I've put on weight and lost so much muscles, it's just so hard to get myself to restart when I'm at my lowest point ever... (fitnesswise)
Thanks Thomas for reminding us it's doable !
I really liked this video! I was working out consistently last year, but slowly stopped all together around September. Five months later, I'm wanting to get back into running and strength training again, along with reaching my goal weight. I'll make sure to reference this video again in the future (and not burn myself out doing all these at once of course) since it was so helpful. Thank you for your great tips, Thomas!
What a good timing. Glad I have been using habitica too!
I needed this.
The thing that got me hooked was a routine and a runners high. Got me hooked.
Great timing.
Awesome Video Sir! Thank You For The Great Info!
Looking good! I did beachbody for 4 years it was a great accountability group and a variety of workouts. Now I feel disciplined to do in my own.
Thanks for the great points, you explained this topic really well about how most people fail to keep growing in life and grow behind themselves. I think one of the most important elements that we can add to the equation of our failure is our pre- expectations, about how we will perform, or what outcome we should get. which makes most people fail even before starting.
Excellent content!
You are a life saver
The proximity of the gym is one of the key pain points to starting a workout (at least for me). After that, it was about making a balanced workout that challenged me, but it was still manageable to finish when I was feeling tired/lacking motivation.
Thanks man really helpful
Thanks for sharing this with us. I have been struggling with long term consistency mostly due to work hours however I have a new sliding schedule where depending Onsite my overall fitness fatigue I either go for a 2.75 km walk a run or bike ride. I set it at that point as a base if I go over it then thatâs fab itâs to get me outside and doing.
I'm happy to see this vid, because I worry about the time, because I'm also interested in doing a few different hobbies, so thanks for the vid.
That's true! You better start measuring, weighting depending on your goals and keep tracking those metrics often (weekly, monthly, etc) and analyse what you did wrong or good to improve. Amazing video! thanks!
I have found out that for me (and it is individual for everyone), I do not stick to any habit if I plan it in my calendar for months or years. I need to plan only a week, and then it is very easy for me to stick to it. I have made planning my week at Sundays a routine and results are comming smoothly. Right now, I am in 4th week without scrolling any social media, working out 3 times per week, not eating sugar.... It is actually for the first time in my adult life, that I have managed those without any struggle.
A big problem with your videos is that I watch them at 3 AM and decide to change my life, but then the next day I forget about it and my life remains the same.
Asking someone to encourage you is also an easier ask. Most people don't want to act like your babysitter or critic, but don't mind being a cheerleader.
*"Discipline is the bridge between goals and accomplishment." ~ Jim Rohn*
*You've got this :)*
This video passed while I am currently maintaining a 4day/week workout plan since December...Really this video is pushes me to stay strong and continue, since I am some kind of an introvert and struggle to train around a lot of people
Thanks dude...i really wanted to know this
The algorithm got me here⊠you now have a new subscriber sir⊠thank you for the videos
We all need that somebody in life who says "Go on, I am here to listen" and actually mean it.
Yeah, I am also doing journalling and physical exercise for few months. I hope that I will stick to it.
Great subject.
PERFECT TIMING
To the *incredible person* seeing this, I wish you all the best in life†don't over blame yourself, accept things and go forward. Don't let others define what âsuccessâ is for you. Get up, learn the skills needed and get after it, all the keys to a happy life is in your hands. Keep pushing.
I totally forgot there was an activity sharing feature on the Apple watch! Totally going to use that now đ€© Thanks for another great video! â€ïžâđ„
You are awesome! Workout hard. Great! đȘ
Was literally just thinking about exercising again. Perfect timing
EXCELLENT TIPS!
My secret is to workout every day in the morning. When you do something every day, the brain will just want to do it as it loves habits. Obviously you canât smash yourself bodybuilding style. I like to train leaving a bit left in the tank so I will be good to go the next day again. Iâm in the best shape of my life. Mornings are best because if you put your workout in the schedule late in the day, things can come up giving you an excuse not to do it.
Love it might need to work on balanced chin ups but crazy good lifting !
The right time is now! GET SOME!
Iâve moved so much more in the weeks since I bought my Apple Watch. I didnât even buy it for the fitness features but now I love them. Filling the rings every day helps me to move enough.
I think I'm finally overcoming some of these things. Good luck to everyone out there!
Last spring I started running, together with my friend, we recorded each run and put them into an excel, and made a graph. It was very encouraging to see the average pace go up. I have always strongly disliked running, but I was determined to change my life and my friend as well. Then came heatwave, I broke up from 4yr relationship, had a break, winter came, started going to the gym instead. However due to covid I was bit concerned, + I have to drive there etc. usual friction. I decided to get a compact treadmill to my apartment, it was 399⏠on black friday sales, and now I can run easily whenever I want! I can watch youtube/netflix/anything while running or brisk walks, I also use it during remote work for some walking during meetings. It's great and when not in use it is folded and standing against the wall.
ps. If you don't have a treadmill and find running boring, I recommend audiobooks!
whats the name of that treadmill? I didnt know there were foldable ones
@@A-Wa This one is a Tunturi Cardio Fit T10. If you like having it under desk I recommend checking that it can be used with safety arm down, some work only walking speed and some not at all. With this one I can run with safety arm down.
@@ninjal7588 this sounds rlly good! Its about 600$ in my country.. btw does it make loud noises when you walk on it? Im actually want to use a treadmill while having meetings and calls
@@A-Wa It is quieter on walking speed, I think with a good quality microphone it's not too bad, like they can hear some noise but your voice is still plenty clear. But I haven't actually tested it so that I hear myself how I sound.
Use this as a âThank youâ button
Thank you for this thank you button
No
Or just use the like buttonâŠ
Bro do you even lift the Lord's name on high?
Jesus knows. He said in this world you will have trouble each day has enough trouble of its own. So don't worry about tomorrow.
Now I have a question what do you think leads people from God why would one ignore Jesus Christ beautiful wise advice?
Jesus Christ truly does address the issues of Life the day-to-day life having enemies or haters even within your own family.
Jesus Christ can relate to every step you take why because it says..
He was tempted in every way as us.
There's not one thing you're going through have been through or going to go through that Jesus Christ cannot relate to which is why he said come you who are weary.
Nobody could ever walk in Jesus Christ sandals but every step Jesus Christ took in those sandals was for you each and every step Jesus Christ was mindful of you every step he took going through opposition hatred mockery planning against his life and his final step to the Cross bloody beaten to where he wasn't even recognizable was for you.
When Jesus Christ was on that cross bleeding to a pulp hands nailed to the cross feet nailed to the cross with the crown of thorns on his head as he was bleeding all over his face he still had love in his eyes his arms were stretched out is that he was there in pain it was like his arms were opening up to say this is how much I love you this is what I was willing to do for you.
If you could just look into Jesus Christ's eyes you would see him saying I love you don't give up don't give up look to me just look to me.
In that moment Jesus Christ endured God's wrath and punishment for sin upon himself in that moment Jesus Christ became sin of the world Jesus Christ was burying your sins your burdens your pains and the devils hatred against you.
This is why it says looking unto Jesus the Arthur and finisher of our faith who for the joy set before him endured the cross sparing its shame knowing he was about to sit at the right hand of God.
Jesus Christ in that moment was not looking at what was happening to him he was looking to God. Looking to the joy of victory for your soul for your soul to be redeemed for you to have a bright future for you to know there's more to life than this temporary world to know that you could have help in that moment in Jesus Christ had you on his mind whether you choose to believe him or not in that moment Jesus had the strength of God to say in the midst of those hating on him. FATHER FORGIVE THEM FOR THEY KNOW NOT WHAT THEY DO.
365 likes wow
Thanks for the great video! I'm working on the accountability piece myself, and am thinking about hiring a coach. Any advice on how to find a great coach? I feel SO overwhelmed when I look for one!
Thomas, I had to watch parts of your vid again because you had me laughing so hard! Loved the jokes! đ±đđ€Łđ€Łđ€Łđ€Ł
At some point I learned I do best with at home workouts where I follow along if I can't go to the gym with a partner. It isn't the most efficient, but it works like body doubling. I feel like someone else is doing the work with me.
Great video. What would be the best App to record training and activities ? Thanks again đđ»
Hey Thomas can you make a video on improving. Like more specifically how to improve on anything. For example say you want to learn something new what is the best/fastest way to get good at it. like what system could you put in place to get good at anything you want to do. This could be studying/sports or life. Whatâs the best way to approach to get at anything you want to be good at?
I've made a couple on that! Check out czcams.com/video/0eItWeZFVHo/video.html and czcams.com/video/FbD8n4J_MuM/video.html
That thumbnail model is hot. Lol useful information budd. Good job
Very good Thomas. You know years ago (I was 20 or 21 at the time) I use to workout every change I get. I create a program just for me and it work for awhile, but as i hit the second month my strength started to decline like I cannot go any further and I stopped the process all together. Plus because of that I've lost all motivation to workout because it became dull and my inspiration was out the window. But know (I'm currently 26) I'm taking back control of my workouts and changing the things.including buying 5he Active 2 smartwatch that has workout exercises to keep me busy to do little at a time. Which brings me to ask you this, how do you find motivation when you feel like you hit a plateau and a person feels like giving up?
Thank you for being a Virgoâs dream guy, Thomas !!!!
I laughed out loud when you included the Matt run video! đ€€
I agree, progressive overload is the key!
Jeff is going to love the mention lmao
The main thing to find a sport that you enjoy doing. Try as much as possible and try it for some weeks.
I never thought I liked running. But I made a new years resolution to start it that year and stick with it and if really didn't like it I was allowed to quit after that year.
And I liked it so much. I simply focused on doing it and tried different ways of running. This an bouldering had the effect that I do a lot more workouts.
But workouts alone don't motivate me. And I don't like going to the gym or having a home-gym. Having a yt-video with a workout works best for me.
Don't think you need to go to the gym or start running if you really don't like it... but you should still give it a try for some weeks and after that you can change.
I been doing a boxing mostly hitting the bag and doing jump rope with some bodyweight exercises
Thomas,what do you do for Cardio?
Pretty nice
Even runing on the threadmill you should record your total distance. You're gonna be surprised how much more you can run each time
I love going to the gym but itâs so hard to find time when you got both school and work and it becomes harder to justify not working on assignments
The best way to stay consistently active is to find a sport you naturally enjoy. Remember, the only unique benefit to lifting weights is how good it makes you look, pretty much all other benefits can be achieved by just consistently doing fun sports.
If you're trying to make yourself look better, you've already lost, because comparison in the online world will ensure you never feel good enough anyway.
It's time to accept and love your body regardless of looks, and just get out there and do some sports you actually enjoy.
What a thirst trap of a thumbnail lol. YES!
These thumbnail are out here on some 1000 level stuff, like woah
My reason I can't keep a workout routine is...I'm not getting positive results.
Friction is always a toughie for me, but but it's not nearly as hard to overcome as getting negative results. I started working out again in November, and I started with quite light weights, gradually working up a little. Then my joints started hurting, and my arms started falling asleep at night, so I backed WAY off on the weight and started doing multiple warm up sets. (By back WAY off, I mean I went from doing 3 sets of military presses with 10#, 15#, then 20# dumbbells to doing 5 sets with bodyweight, 3#, 5#, 8#, 10#. I also used a much smaller range of motion, in case I was putting undue strain on joints by using my full range of motion.) My joints continued to feel...not good. Then the gym was closed and I had a couple weeks off. Lo and behold, my joints feel normal again. So I'm not real inclined to start lifting weights again.
Some other form of structured exercise would probably be beneficial, but then I run into problem #1 which is that I don't know what that type is or how to perform it. On the plus side, I do have a pretty active life. For now, if I do go to the gym, I just do some stretching and bodyweight stuff.
More fitness vids!!!!
Iâm pretty sure Thomas is spying on my life at this point.
Hey Thomas, loving the workout db, but quick question. Do you usually do just upper body one day and just lower body another day, or do you do both groups of exercises with every workout? Thanks!
Day A is upper, Day B is lower. I alternate them with a day of rest in between (2 on weekends). So Mon/Wed/Fri, either A/B/A or B/A/B (alternating so I do them evenly).
PS - updated the db to answer this as well!
This topic hitting at the right time, oof
If you really enjoy tennis, protect those shoulders. Watch the weight you use on your over-the-head shoulder presses. I speak as a dad (not your dad) and former tennis player, for many decades. And if you swim, don't do extended fly sessions. Nice work on all your videos Grasshopper. đđŸ
Hello Frank. What Brand+Model of Smart Watch is that?
Love seeing Jeff Nippard and Thomas Frank giving each other shoutouts on their videos haha.
Hang on, did Jeff shout me out?
Athlean X says it is killing your gains... you're absolutely right.
i love the sweatshirt you're wearing! which one is it?
Thanks! It's this: barbellapparel.com/collections/hoodies/products/recover-hoodie-in-rifle
I wourkout with GMB routines and they insist on you not focusing on numbers of repetitions, but on time you spend and on your skill improving, so you can also track your skill, not only time.
We are here!
Yes
Same routine leads to no results. Super true. I need to add progressive overload and record my workout statistics.
Hey Thomas frank can you put a video on this is related to this video...
My technique for exercise is for what ever I am trying to do try and do at least 3 sets of 8-10. So I can go to the gym without a plan and still get a decent work out from what ever I decided to do.
8-10 rep range works well! Just want to make sure you're picking a weight that makes the last couple really challenging :)
All you need is determination and some competition, you'll stick to it
Don't forget the alimentation part, and enough rest, these are extremely important if you want to see results
We're all gonna make it brahs
What kind of RSIâs did you and Martin get and what exercises did you do for them?
Any recommendations for apps to track sets and weights
Wouldn't mind sticking to your workout routineđ
Ah yes, the running burger clip đ love it
It's a classic
1:23 I died đđđ€Ł
sticking to the workout routine is not my problem . My problem is sticking to the dietđ
Yes! This is the hardest part. But: You can easily do it step by step, don't just stop eating fast food, but eat less of it