Getting Started and Discipline

You Don't Need Motivation. You Need Willpower.

There’s a common question in how to get back into training or even to start for the first time. Over the last few years it was extremely common for Americans’ lifestyles fall apart as it relates to fitness. But do you want to be normal? Absolutely not.

On Motivation

I don't motivate myself at all. It really comes down to where do I want to be and what do I need to do to get there (applies to more than just exercise). So in the morning it isn't a question of how do I feel or "motivating myself", it's what do I have to do today to take tiny steps forward. At this point, there is no question about what is going to happen before training. Any self limiting beliefs, feeling “sore” or tired does not matter. There is work to do.

99% of the time I know exactly what I have to do the next day for training, I wake up and I do that thing. Having a well structured program is crucial. The biggest hindrance to consistent training is waking up to a new day and not having a goal and/or a program you’re following. As a result, we can do mental gymnastics to get out of the training we should be doing that day. That’s why I’m building out the Gambit webapp (link). Well-structured programming that’s easily accessible, easy to follow, gets you training immediately and removes any doubt about what needs to be done.

As for getting back into it, I think it only takes 1-2 consistent weeks before training is a habit and something you just do. During those 1-2 weeks may have to force yourself to do something (anything) but after that I find myself feeling bad when I do not train.

Additionally for getting started from no exercise background, I highly advise doing the absolute minimum amount of effort, that way it's easy to convince yourself to run, get in the gym, etc. All you have to do is go in the gym and do 3 sets of squats, or run (even 5 minutes), or get on a stationary bike. These examples only take 10 minutes and you're done. Consistently do these short, easy workouts until it's a habit, then slowly ramp up the volume and intensity until you're in a well rounded training cycle built specifically for where you want to be (see that Gambit app).

For more detailed training, feel free to drop an application for 1 to 1 coaching (link)! I’m happy to work 1 on 1 to get you going consistently.

Note on Breaks From Training

Many of us travel during the holidays, work, or life events and may experience a break in standard training resulting in higher body weight style training and little to no use of weights.

After a period of no use of weights, your strength typically will be completely unaffected or slightly lower than baseline. However, often times our first day back in the gym may feel weaker. This is normal.

Overall, the best thing we can do is get immediately back into our previous regimen with slightly lighter weights. You will return to your baseline quickly, but the focus should always be on intensity, not the amount of weight.

Regardless of what you did over the break, there is no excuse for delaying your return to standard training.

Let me know if you have any questions! Thanks for reading.