Workout Consistency Made Easy (GET SH!T DONE)

Workout Consistency Made Easy (GET SH!T DONE)

What’s up, guys? Jeff Cavaliere, Hey, the title says it all. I am going to show you today how to start
getting some shit done! Now, if language offends you, I have a lot
of other videos that I’ve done where the language is not a little bit on the dark side. The fact of the matter is, this is something
I’m very passionate about, and yes, I am a coach. Sometimes coaches have to tell you what you
don’t want to hear. You know what? It’s usually that advice that gives you the
biggest kick in the ass that you actually need to hear. So here’s what we’re going to do. We’re going to talk about the one, most important
thing to getting results no matter what it is that you’re trying to achieve. Obviously, here, if you’re watching this channel,
you’re probably trying to change your body. You’re probably trying to get to another level
of fitness. You’d better be consistent, because consistency
is the key. Now, I know you’ve probably heard that before,
but I’m going to show you exactly how to be consistent. To do that, you have to first breakdown the
two types of consistency. There’s a voluntary consistency and then there’s
an involuntary consistency. Now, being consistent with bad advice is going
to make you consistently bad. So you have to understand whether the advice
that you’re being given, or the advice that you’re following is good advice, or bad advice. But we can almost take care of that with involuntary
consistency. What I’m talking about there is either being
sick, or being injured when it comes to training. If you are sick, or injured, you’re not going
to be able to be consistently. Involuntarily. You can’t do anything about it. Your head might be there. Your heart might be in it. You want to train. Your body says “Screw you! You aren’t going to train.” What happens is then you can’t get to the
gym, you can’t get your results, and you can’t be consistent. If your program that you’re following right
now – I’m going to talk about programs in a second – if it’s leaving you feeling run
down, beat up, sore, to the point where you can’t even get to the gym, or find the motivation
to get there – because you hate the whole process – and it’s causing you to miss workouts;
you’re following bad advice. So you can pretty much ensure that you can
detect when you’re on a bad path and when you’re on a good path. If involuntarily you’re getting shut down
before you can start and play, you’re following bad advice. So let’s assume now that you’re following
good advice. If you’re here on this channel I hope you
agree that you’re following good advice. Voluntarily, there are a few things I need
you to do. Just a few. It’s going to work if you do this. The first thing you’ve got to do is stop making
freaking goals, okay? Listen to what I’m telling you. Goals are the “what”. Without the “why” they don’t mean shit. A goal could be “I want to get ripped. I want to get jacked.” Even specific goals. I tell you here all the time “Follow specific
goals. You make specific goals, you will get there.” I want to be 195lbs by December 12th. Good for you. Why are you doing it? If you don’t know what I’m talking about,
watch this video that I put up over here that explains all about the “why” and how important
the “why” is because the “why” will drive you to your goal if you listen to it and you
let it drive you from within. The “what” is just a fantasy. The “why” is what drives you toward that “what”. So stop making fucking goals until you’ve
done the “why” first. Promise me. Number two: a famous quote by Steven Covey
“Don’t prioritize your schedule. Schedule your priorities.” Think about the difference there. What do we always do? How are you going to make the time to stay
consistent? You’re going to take your schedule and you’re
going to figure out where in your schedule you can fit in what you’re trying to do. Where you can fit in your workout. That’s not going to work. If you want to be consistent you have to schedule
your priorities. In this case your priority is to workout. So, you’re going to put that in and start
there, and work the rest of your schedule around that. Schedule some time during every day that you’re
going to train. I will tell you this: ask your friends. All the friends that you know that workout
all the time. Ask them one question. “When do you train?” Almost 99% of them will tell you the same
thing. “I always train in the morning, first thing
when I wake up. I always train at night, after the kids go
to bed. I always train right before I get home, when
I get out of work.” They stay consistent that way because they’re
scheduled in at a very specific time every day, and it’s a lot easier to maintain that. The next thing I want you to do – again,
contrary to a lot of the advice that you’ve been given, but I’m not going to bullshit
you – take away your freaking feelings, guys. This is not a whole emotional love fest between
you and your goal. It can’t be if you want to get there. You’ve got to remove all of your feelings. If I told you to start having feelings about
brushing your teeth, or taking a shower that’ would be the most ridiculous advice I’ve ever
given you. “How do you feel when you’re brushing your
teeth? Are you sad? Are you happy about it?” You don’t think about it. You just do it. Every day. You know you’ve got to do it. You have to become a lot more pragmatic about
your workouts. This is not a “feelings” thing. This is an “I’m doing it. Period. End of story. I said I’m going to do it before work when
I wake up. I’m going to get out of bed, I’m going to
get my ass to the gym, and I’m going to do it. When it’s over, it’s over.” Be pragmatic about it. I’m not saying “No.” What happens – so this leads me to the next
point – what happens if you miss a workout? Some people, because they attach feelings
to it they go “Oh, I’m a loser. I’m a loser. I didn’t make it to the gym. I knew I couldn’t stick with this. I always give up before I start.” No, now you’re attaching feelings to that. If you weren’t attaching feelings you’d say
“Fuck it. It’s gone. Tomorrow I’m going to be at the gym. I’m going to do it all over again. Tomorrow – I’ll make tomorrow my day. Today I didn’t do it.” No feelings attached. You don’t have to be perfect to achieve your
goals. Listen to me. You do not have to be perfect to achieve them. You just have to be pretty damn good. If you’re consistently following good advice,
perfection will never be needed, and you’re going to get to where you want to be. So never get so beat up on yourself because
of that. If you remove those feelings you’ll be good. Finally, some of you guys are going to love
what I say here. Remove your options. Too many options are killing your progress. “I’m going to do ATHLEANX, but I just heard
about this other program. Let me see what this one is like first and
maybe – no. you know what? I think there’s another – what if this style’s
good? I like training like an athlete, but maybe
this style.” All you’re doing is intentionally delaying
the inevitable. You want to do something, but you’re looking
for ways to continue to stall your progress and give you a reason to not start. You know you’re doing it, too. You’re constantly looking for options to confuse
you, to load your plate up. Remove your options and you know what? If I’m the one you remove, so be it. So be it. At least the one that you adopt: do it! Adopt a method that you’re going to believe
in. The only thing that you need to do is know
that you’re following good advice. We talked about that in the beginning. And make sure that it’s something that you
believe in and knows they can take you to where you want to be. Now, I stand up here each and every day and
do a video for you guys each and every week, multiple videos because I know I can take
you where you want to be. You wouldn’t be following this channel if
you didn’t believe in me. So if you do want to follow ATHLEANX, let
me – work with me. Let me show you how I do it. I will show you how to stay consistent because
I will tell you what to do every, single day. I will give you a plan. You won’t have to think. You’ve just got to show up. You have to take away the emotion. You have to stop with your goals and understand
why you want to find – why do you want to train like an athlete? Why do you want to let me help you do it? Because it’s really important for you to understand
that. When you have it all in place, then serious
freaking things get done. I promise you they do. Serious results are standing right in front
of you if you start getting shit done and stop making excuses for not doing them. Guys, I know this has been a little bit of
an earmuff video, and that’s fine. I know some people will tell me “Jeff, easy
with the cursing. You shouldn’t curse. It’s not professional.” That’s bullshit. As a coach sometimes passion is what drives
people, and sometimes the things that they don’t want to hear are, again, going to
be the things that drive them to finally achieve them because they’re hearing it from the heart. That’s how I want to speak to you guys, always. If you’re looking for a program – as I’ve
said many times – head to You don’t want this one? Find a program somewhere. There’s plenty out there. But do it. In the meantime, guys, I’ll be back here in
just a couple days. Leave your comments below. I know there’s a lot of honesty here on this
channel. Tell me, what are you struggling with? If you start applying what I showed you, maybe
things will be changing starting today. All right, guys. I’ll see you soon.

100 Replies to “Workout Consistency Made Easy (GET SH!T DONE)”

  1. Jeff, your awesome. Ive recently been making my workouts way more confusing than they need to be. Starting now, im making a plan for myself, and sticking to it from now on. Thank you for helping me.

  2. You can tell he means what he says because he’s telling us to eliminate him as an option for a workout program to help us achieve our goals.

  3. Ok I have no goal
    I don’t prioritize my schedule
    I have no options your all I’ve got
    I’m gonna get shit DONE.

  4. For Me , This is by far the best video Jeff has ever made !!
    I watch this one often. I just turned 50 this year and have been following Jeff for a little over a year . Prior to watching Jeff I have never worked out and I was a mess ! I had Diabetes and suffered from severe depression, therapy, medication and even attempted suicide ! It’s all gone ! No more meds , no more depression , lost over 40 lbs. of fat and feeling better then I have in 30 years , not just physically but in every aspect of my life ! Finding Jeff on YouTube has been the greatest thing that happened to Me !
    I want to meet him and thank Him personally some day !!
    We don’t need universal health care, We have it already and it’s Jeff !!

  5. I’ve watched a thousand fitness videos… All this time and this is the only channel that I needed to watch, and that’s without an ounce of BS. Too bad only half the people will hear the truth and magnitude of these messages. There is no shortcuts, but if you listen closely, this guy will help you exploit all of your hard work.

  6. I’ve been dealing with depression and anxiety for most of my life and I’ve been on and off at the gym. I’m pretty athletic and I have a lot of stamina even when I don’t because my job keeps me on my feet. I’ve gone 9/10 times I’ve planned in the last two weeks. I’m gonna try to go 5/5 days again this week hopefully this helps

  7. My biggest problem is I try doing too many things and I end up burning myself out and losing motivation. When that happens and I miss a day I beat myself up even more. And this isn't just with exercising.

  8. When he said stop following your goals and now it makes sense to me well it helped me understand that! He’s a great coach

  9. Apply this to everything and a person would be a fuckin genius. That's why sports are so important. It teaches us to work alone in our heads. This is how school should work so that we can learn to self educate. They don't want us to self educate though. 🤔 It all gets really political. Philosophy is what everyone needs to be learning. It used to be our common sense.

  10. Consistency is really one of the things that I'm failing when working out, somehow because of my busy schedule. The only time that I have to workout is on Saturday mornings because of a busy work schedule. I would like to workout everyday because when I cant it feels like I'm losing my gains but the busy schedule during the weekdays makes it hard for me, I just go to sleep when I get home in the weekdays.

    I would appreciate it if I can hear an advice from you on how I can organize schedules in working out. I really want to develop a good health and strong body while I'm still young so that when I get older I can still enjoy my life and be strong. You're videos have been helping me realize about the anatomy and working out and its really very helpful. Keep it up because you're helping a lot of people watching this channel and I believe that what you are sharing is true, the workout, the science and the principle.

    God bless man!

  11. i know this video is like years old but i really needed some motivation cause ive been working out like everyday but im not seeing any changes in my body. if anybody can help, please do. i kinda need it right now 🙂

  12. The best on the internet. Jeff is so legit, that I've been deliberately avoiding this video because I've been being a bit of a lazy-ass lately lol.

  13. I know many people who need to watch this video. In fact I'm married to one of them…and we have a few kids that need to watch too…

  14. When I do the calf workout I get cramps in my hamstrings and cant continue. What to do to stop this ? Someone give me the answer.

  15. jeff is GREAT! but some aspects are boring.. OK, so I watch Athlean-X videos quite often..but when, for example, the whiteboard comes out…it´s SOOO BORING 😛
    So I like the practical videos better, where Jeff SHOWS how to do things or how to do things different.

    Thank you Jeff
    Regards Sweden

  16. I want a physical therapist to tell me how to train. I want a Zen Buddhist to psych me into doing it. You fit the bill Jeff. Just wish you would put some acoustical tiles on the walls of your gym.😆

  17. This is excellent advice Jeff! Truly good stuff. Makes sense about the consistency and being misdirected by our feelings. I have found myself in the rut of feelings. How something felt right or didn't feel right, and you're correct that will take you down every time.
    Consistency all the way. You got it!!!

  18. Love you're dumbbell work out vids. They are fucking awesome and make my day feel better in my opinion. Thank you for telling us followers the truth and putting the science back in strength. P.S. don't have a filter on when real shit needs to be DONE!!!🤘🤘🤘🤘

  19. a piece of carrot cake once a year for his birthday 😝 no cheat days . Get the best information from Jeff , thanks buddy

  20. Jeff. I started to see your videos since november 2018, when I was looking a more serious youtuber on excercises and to get a real change in my workout. The result, I lose 10 Kg of fat and my self steem and image gets a real improve. The last 4 months I been training every day in the morning, Without equipment, and three times a week in the afternoon with equipment. Thank you for all the advises; your videos are really clear, simple and very funny when Jessy appears on them. Thumbs up for you both.

  21. adding this to my motivation…list.

    THIS WAS EXCELLENT ADVICE FOR SUCCESSFUL LIVING!!!, not just successfully working out.

  22. Jeff my man!! This is the realist video I've ever seen! I really appreciate your honesty and keeping it real with us.. this is the best motivavatting video on YouTube!

  23. I keep doing what Jeff said about changing options… so annoying but I was really focused and following my own program until I had a car accident… Now everything has been thrown off and I'm second guessing everything I do now…
    I don't know how to get my mindset back to being focused like it was before.

  24. Im struggling working out, i do homeworkouts
    I do 25 reps of 25dumbell lbs, then 25 reps of 15 dumbells lbs(different exercise), then ill do 25 up downs. I try to do 3 sets, i struggle to finish. I feel like i get dehydrated too quick, i feel lack of muscle, and most of all i dont think this is enough to get me past my next step. Even if i could do the sets, its nothing . No results, not enough to gain, when you got ppl bustn their az for muscle growth

  25. 7:29
    Everyone says: "I believe in you Jeff"
    Everyone thinks: "I can't believe he didn't think I believed in him"

  26. Very underrated video of yours Jeff. Great advice as usual. Thank you for constantly helping me achieve the best version of myself!

  27. Jeff I just wanted to say from the bottom of my heart THANK YOU.
    Anyone that has a good nutrition plan and follows your training advice will accomplish their goals.
    Athlean X is without a doubt the best YouTube fitness channel.
    Keep up the amazing work 👊🏻

  28. Jeff, First of all Thank you. I have been following you for about two months now and the videos you make are some of the best advice and truth on the internet. I feel lucky to have stumbled upon your channel. I haven't worked out consistently since 2007. You have given me a new outlook on working out and staying healthy. I have already started implementing a lot of the advice you have given. I have already seen small results and I am starting to turn up the tempo and intensity of my workouts. Oh and don't worry about the language, truth trumps language every time. Thanks again.

  29. Ugh. I HATE working out. I watched this thinking I’d find some motivation. Not as effective as I’d hoped, but still got some terrific food for thought.

  30. Jeff I’m eating at a deficit and losing fat BUT I hurt my elbow, definitely from over use of the joint. I lift weights for an hour then go to CrossFit for an hour daily and now I’m out hurt with the “golfers elbow” that you refer to in your other videos. What can I do nutrition wise to help me maintain as much muscle as possible until I can get back into the gym? What should I do when I get back into the gym…. all advice is greatly appreciated. I don’t want to lose the muscle I do have while I lose weight.

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