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Discipline of steel #3

The power of written commitment, how to work out better at home, and 7 simple ways to get fit when you're busy.

Building discipline is an art.

Like any art, it can be learned and honed through various techniques and practice.

You might imagine someone who has a strong discipline as a naturally hard-headed and cold human being who just acts.

In reality, you need a much more methodic approach to build sustainable consistency.

If you study successful people, whether it’s in fitness or business, you’ll find that most of them got where they are by following a system.

It is more about cultivating the right philosophy than trying to become some kind of tough guy.

It is more about learning and applying methods to create action and momentum, and less about rushing head-on and hoping we can sustain it.

This is why I want to give you methods today, and I hope you’ll be able to implement one or two this week.

Enjoy the reading, apply what you learn, and let me know how it goes.

1. Commit to your workouts in writing.

You can make the Psychology of Persuasion work on yourself too.

Here is a trick from this amazing book (read it if you haven’t yet) that you can use to make sure you don’t skip workouts.

Make a written commitment. Make it several times and spread it in places where you are sure to see them throughout the day.

This works wonders for a lot of people who struggle to stay consistent.

Examples:

1) Set 3 or 4 workout slots in your work schedule.
2) Make a note with the days and times of your workouts for the week, stick it on the fridge.
3) Every daily to-do list should start with your workout. You can do and cross it last, but write it first.
4) Don’t fidget. Instead, grab a pen and write “I will work out today”.
5) And one of the most effective: text it to someone.

The goal is to reinforce the idea that you don’t have a choice.

It’s just a fact. It’s going to happen no matter what.

You will work out.

2. How to get better workouts at home.

Do you find it difficult to train and get results at home?

A few days ago, I spoke to someone who told me he always got better results at the gym than at home.

I won’t pretend a home gym is the best solution for everyone.
For some of us it is, but I personally believe the best for most people is to have both a gym membership and a home gym.

That said, the man in question had no option but to train at home, so that was a real problem for him.

Why is it that he gets better results at the gym?

20kg is 20kg, 10 reps is 10 reps, and 1 minute rest is… 1 minute rest.

It doesn’t matter if it’s at the gym, at home, or on the Moon (oh wait, maybe 20kg is actually different there).

We knew it was him who trained better at the gym than at home. The question was why.
This was due to 2 factors: social interactions and Pumping Iron energy. That’s what puts our friend in the zone.

The beauty of having a gym at home is that you can shape it to your needs.

Most people think the only thing you can do is get a bench and some dumbbells, and throw them in a corner of the room.

Who wants to train like this? You’re not in jail.

So what could make my client want to spend more time training at home?

While he won’t meet random people in his house (I hope for him), he can still invite friends or do his whole workout talking to them on the phone.

As for the energy, my advice for him was my personal favorite: watching boxing movies while I work out.

By the way, you definitely need some kind of screen in this space.

The thing you need to remember is this: if you need or want to train at home, find out what you like in a gym and recreate it at home.

It’s your place, you can do whatever you want, so use that opportunity to create your dream gym.

3. Here are 7 ways to exercise if you live a busy life:

1) Have a strict “zoom meetings only” policy, and do them on your treadmill, bike, or elliptical machine.

2) Keep a set of resistance bands under your desk. Do one of my 15-minute band workouts whenever you get a chance.

3) Learn to “grease the groove”. This Belarusian technique consists in spreading your sets throughout your day to build strength.

4) Use the stairs! Unless you work on the 68th floor, that’s the only excuse accepted.

5) Go to the gym first thing in the morning. Don’t think, just go.

6) Set up a gym space at home and do two 15-minute workouts. One in the morning, one in the evening.

7) Schedule every task and meeting of your day with at least 10 minutes in between. Use every one of these breaks to go for a walk.

Do you already do any of these? Which one are you planning to try?