How to Build a Habit of Working Out
No BS Follow Along:
1. Stack your workout on top of a habit that you already have: Wake up, use the
bathroom, go to the gym
2. Build excitement before your workout by visualising yourself with your dream aesthetic
body, enjoying life
3. Start with short, easy workouts and workout every day to prioritise consistency above
intensity (you have your entire life to build up the intensity, you need to be consistent
first)
4. Make a habit tracker where you tick off habits like your daily workout to give yourself a
feeling of instant gratification
There is only one way to reach your aesthetic body and that is to make working out into a habit
as soon as possible. Once your workouts become a habit, you’ll be making gains automatically.
Below is the science of building a new habit from the book Atomic Habits by James Clear. We
are going to go through it in a No BS Follow Along way.
There are 4 steps to forming a habit:
Step 1: Make it Obvious
We want working out to be automatic, at the same time every single day. The easiest way to do
this is to ‘habit stack’ by working out immediately after a habit that you already have.
For example, you could build the habit of working out by following this morning routine: Wake
up, use toilet, go to gym.
In this example we are stacking the habit of going to the gym on top of our current habit of
going to the toilet in the morning. In fact, it was this exact routine (wake up, toilet, workout)
that I used to get consistent in my training for 6+ years.
You don’t have to workout in the morning if you don’t want to or if you can’t due to
responsibilities like work or school but in general putting a habit in the morning makes it a
priority. If your aesthetic body transformation is your priority, do it first thing in the morning. If
you aren’t working out in the morning, find an already-formed habit that you can workout after
(for example during your lunch break in work as you get up from your chair, or after dinner).
2: Make it Attractive
Strengthen your workout habit by making it more exciting. Build up the anticipation of working
out by visualising yourself with your dream body, enjoying life. Do this visualisation just before
you are about to go to the gym (after waking up/in the toilet following the example from step 1
above).
I personally feel so excited to see my morning physique in the mirror, always taking a minute to
flex in the bathroom every morning. This got me in a good mood and led to me being excited to
hit my workout that morning.
3: Make it Easy
The number of times you have done a habit is more important than how much time or intensity
you have put in. We want quantity above quality to form habits.
The recommended workout routines (found below under Workout Routines title) prioritise
getting into the gym (or wherever you plan to workout) every single day to do a short workout.
In the beginning, we only care about forming a workout habit, not hitting intense workouts. You
have your entire life to increase the intensity of your workouts. At the beginning stages, we
need to make the workouts short and easy so that you feel more than up for them every single
day.
4: Make it Satisfying
As a beginner, you see the rewards of working out (increased muscle and strength) literally
weeks or months after your workout session. That’s too much of a delay and you’ll struggle to
continue going to the gym, sweating, feeling fatigued, feeling your muscles ache but not seeing
any real results for weeks.
Feeling satisfied after every workout is a must to increase motivation and continue working out
in the future but waiting until you get the satisfaction from the increased muscle and strength
will take too long. You’ll be like the beginner who quits because they went to the gym for a few
weeks but didn’t see a difference in their body.
Without taking steroids, there is no way to drastically speed up your muscle and strength gains,
that means you need something else that gives you a feeling of instant gratification
immediately after your workout. Something as simple as a habit tracker where you tick a daily
box for your workouts will help you feel satisfied with this habit.
The Strong app (free app that is used in the Workout Routines page above) presents a
celebration page after you complete a workout, throwing some confetti on screen whilst
showing you your workout stats. This will give you a small feeling of satisfaction after hitting
your workout.
Do not just read the 4 steps above and change nothing. These 4 steps are your secret to
building a lifelong habit of working out (how awesome is that?). Really take the time to go
through the 4 steps, journal and see what you can improve. Your future self will be very grateful
if you build a consistent habit of working out now.
Now you’re ready to begin your training with the focus of building a habit of working out as
soon as possible.
Click this link to get everything you need to build your 10/10 dream body now:
https://hamza-ahmed.co.uk/aesthetic-course-preorder