In this quick guide, you'll learn how motivation works and will get an effective rule to break through procrastination.
Today you will learn:
- How you can motivate yourself to train more
- How you can motivate yourself to eat healthier
- How you can motivate yourself to become more confident
Summarized: limitless motivation is not some magical thing that only some lucky people have, it's something you can learn.
And here is how!
More...
Change Your Definition Of Motivation
It sounds weird, but have you ever thought about what motivation actually is?
Not just what it is, but what you think it is.
Or as the old adage goes:
"He who says he can and he who says he can't are usually both right."
Understanding this simple sentence deeply, can completely change 2022 for you.
Keep reading...
And a quick Google search shows that it's a hot topic amongst calisthenics beginners and experienced people:
But you already knew that if you've done calisthenics for just a few weeks.
Staying motivated 100% of the time is HARD.
In fact, it's nearly impossible.
So what you need to know is this:
Action leads to motivation.
Only then does motivation lead to action.
Most people (including you) skip the first step.
And every time you don't feel like it...
...you don't act.
But instead build a layer of resistance.
You wait for motivation, but all you hear...
...crickets.
Remember this:
You don't need motivation to act.
You need to ACT to be motivated.
ACTION COMES FIRST.
Until you reach a point where your actions and motivation amplify each other.
The limitless motivation-action loop.
Where your workouts become effortless habits.
How do you get there?
Well...
...the question you need to ask yourself as a beginner is:
How can I act when I don't feel motivated at all?
That's the million dollar question.
The 60-Second Rule
Often when things sound too good to be true...
...they actually are.
But with this simple rule, you can break through inaction.
And find yourself doing what needs to be done WITHOUT motivation.
Yes. That's not a capitalized typo.
And your friends will wonder how you changed.
You'll tap into the secret of limitless motivation.
Don't take my word for it.
Put it to the test.
Tiny Actions
The '60-second rule' is a simple act that you make so tiny...
...it takes you less than 60 seconds to do.
It starts with the following question:
What is the smallest thing you can do right now to work to your bigger goal?
(a big goal could be getting below 10% body fat)
Make it tiny.
Even smaller.
Yup. That's about it.
For example:
If you want to workout, put your shoes on and step out of the door.
If that's too hard, put on 1 shoe first.
Here is another one:
If you want to train at home, create a spot where you always do your workouts.
Walk over there one step at a time.
Baby-step yourself to a bigger goal.
Instead of trying to take a huge and nearly impossible jump:
Feel resistance?
Great!
Don't feel resistance?
Great!
It doesn't matter...
...because you DON'T depend on motivation.
You depend on your tiny actions.
You just use motivation when it's there.
Just like you don't depend on the wind to push you forward when you ride your bike, but it's pretty sweet when it does...
Ready for Limitless Motivation In 2022?
It’s time to say goodbye.
Goodbye to the rain and wind that keeps you waiting for the storm to pass.
Goodbye to waiting for motivation.
Goodbye to waiting for a magical moment.
You now know how you can light your match.
You know it takes less than 60 seconds.
If you have never felt the crackling heat of limitless motivation.
Now is the time to act on the fire that wants to burn inside of you.
So...
...what is your next tiny action?
*Fist bump*
Now I’d like to hear from you:
What are you going to do in 2022 after reading this post?
Or maybe you have a burning question.
Either way, leave a quick comment below right now.
Great post ,it really points out the biggest problem most people have with training and the best solution to it.
Keep on the good work!
Hey Usman,
Thanks for your appreciation!
It’s definitely a big one and seems to be the only solution to procrastinating long-term. Hope it serves you well!
Keep up the good work my friend.
*Fist bump*
Very nice post, thanks for sharing! The only question I have after reading is what if you want the opposite I.e. to NOT do something (e.g. eat wrong stuff, drink too much) – any small step approach that you could suggest for that as well perhaps?
Thanks!
Not to eat wrong – Again by ‘doing’ things like… drinking a lot of water, planning your meals, keeping yourself busy, eating more protein
Not to drink too much – Here are some I tried myself… drink more expensive alcohol (fewer congeners + pricey), set stiff timelines to drink, drink replacement (imagine having a soda, lime juice, smoothies, tea – in the same beer glass), start exercising, find new hobbies
Stay motivated
*Fist Bump*
@ Rich and Bar Brothers – I am a new member in this forum, every article of yours is influencing and pretty reasonable and straight in comms… Keep going, brothers
Hey Santhosh,
Thanks for the great addition ;)!
Appreciate you taking the time to help others on the same journey.
Happy to read it has been igniting you!
*Fist bump*
Hey Matthew,
Thanks a ton! Great question, there first there is the basic rule that doing one thing implies that you are not doing something else.
So eating vegetables, means you are not eating something else.
Training, means you are not slacking and watching tv on the couch. So adding implies subtracting.
Another big one is the general idea that behaviours are automated and that’s exactly the reason why they are so hard to stop, because they happen automatically.
Now there is also something you can do about that, it’s basically by disrupting your patterns through environmental changes. But this would require me to write a completely new post ;).
Start with adding good behaviours, it will already make a huge difference.
Read this post for some more tips:
http://www.barbrothersgroningen.com/calisthenics-diet-tips/
*Fist bump*
love this i’m 100% going to use this in every day life and with workouts, when I don’t feel like doing it
Hey Reuben,
Nice! Let me know how it works for you, looking forward to hearing your story.
Keep up the good work brother!
*Fist bump*
Thank you very much for this article. I have often observed that when I do not want to work out. In the end you always feel better after it!
Hey Claudia,
Definitely agree with you on this one ;).
You are more than welcome, I hope you can put the rule to good use.
*Fist bump*
Hey definitely, i am gone give it a try and see hhhh, awesome post by the way
Really cool article
Hey U,
Thanks for your comment!
Hope it puts you into a mode of action.
*Fist bump*
Good info. One action leads to another (both healthful or unhealthful) and tends to encourage/perpetuate the behaviour (as in habits). I recently joined your mailing list. While I do stretch and strengthening exercises at home as well as brisk walking routines, I am not a young male as dominates the videos . While still stronger than the average older female, I have past injuries due to dance, gym training, etc., and it seems these workouts will be unrealistic for anyone constrained by injury/pain. Anything you can offer as modifications for someone like myself would be appreciated. I have always believed in the power and practicality of calisthenics and have practiced a small subset of them on and off through the decades of my life. Keep up the encouragement to others. Thanks for any recommendations to those 55+.
Hey Deborah,
Thanks for your message!
Wonderful that you are still physically active, it’s one of the best gifts you can give yourself.
This page is mainly geared towards younger males indeed.
I can recommend you to look into the work of Katy Bowman and specifically her book “Move your DNA”.
Have a great day!
*Fist bump*
Wow. It’s so easy! Why do we make it so hard for ourselves? Thank you so much for this post. I feel I have more power within me than I ever thought before. Time to make some changes 😉
Hey Damon,
Thanks a lot! It’s a small change of perspective ;).
Keep up the good work my brother!
*Fist bump*
Good advice. Thanks for sharing.
Hey Scott,
Appreciate the comment!
Hope it helps you along the way.
*Fist bump*
This is the most simple but affective technique i have ever heard.BAR BROTHERS GRONINGEN
IS THE BEST .Yeah i mean it. Their schedule can
Make you hulk from skinny.I BELIEVE IN THIS MOVEMENT 200%.They are good at their advice.
At last Big fan from INDIA.
*Fist bump*
👊🏻👊🏻👊🏻👊🏻👊🏻💪🏻💪🏻💪🏻💪🏻
Hey Aryan,
Great stuff my friend!
Keep up the good work and stay strong and healthy.
*Fist bump*