Working Out Every Day: The Secret for Success!

Why was I always failing to start working out regularly? 

I know you are probably doing the same as me before... You really want to start exercising and building up your dream body, but you always fail because you never have enough time. You have to work, clean the house, cook a meal for dinner, and do a billion other small tasks. You are so exhausted that you don't even have the energy to imagine how you exercise.

Sometimes you scroll through social media and get hyped about getting fit through regular exercise. But soon you realize this is some sort of utopia, and in reality, you manage to do some workouts once every half a year. At least I was like that for more than 10 years...

I couldn't leave it like this because I believe that there is a way for everything.  

And the change started when I answered the most important question: why am I always failing?

The answer turned out to be very simple—because I have always done this the hard way, and this guarantees failure. The reason behind this is our brain's function to always search for the fastest, most effortless way of doing everything, with the sole purpose of protecting our systems from overheating. 

When you have done a very hard, intensive workout, your brain tells you, "Don't do this ever again, you are overheating, and this is dangerous." Then sabotages you whenever you try to motivate yourself to work out again and relive this horrible experience of total exhaustion.

BUT this is the wrong way! Now you are asking yourself: What is the alternative, then?

In order to see results from working out, there is just one key requirement: do it regularly, but just for a few minutes a day. Because it takes at least a month of regular exercise for the body to adapt to the new levels of energy consumption, muscle usage, and increased need for nutrients.

After that adaptation period, you not only start to see results, but working out also becomes a very pleasant experience because of the release of dopamine, endorphins, and serotonin hormones as a result of moving your body. When you don't exhaust yourself while working out, it actually becomes something you look forward to. 

Okay, now it is time for the big question. How to start working out almost daily—the alleged utopia?

The answer is to make it simple—to make working out something you don't even notice, like brushing your teeth. And you don't even have to get out of bed to do it if you don't feel like it. Something that doesn't take more than 5–10 minutes a day.

Maybe now you think, "This won't have results, it is too little to make a difference." And this is totally wrong because the effect fully depends on the way you are doing it. And the right way is:

• First, determine the muscle groups you want to work on and discover the exercises effective enough to make a difference even for 10 minutes a day. These are the exercises that target specific muscle groups most effectively.
  
• Second, find the exercises most suitable for you (for how lazy you feel—if you want to get up and move or do 5 exercises before you get out of bed in the morning or before you go to sleep in the evening).
  
• Third, when you work out for less time, you have to make the exercises tougher with time to make them more effective by using additional equipment, like resistance bands and weights.
  
• The key moment is that you have to start with very short series for each exercise to prevent  exhaustion shock, which will discourage you from working out in the future!!!!! From then on, you can gradually increase the repetitions of each exercise.
  
• I, personally, take 5 minutes a day to do exactly 3 exercises of 100 repetitions each using resistance bands. I start with random stretching or yoga to gradually warm up my body until it becomes activated and energized enough to start the training without effort. And the results for 2 months are unbelievable...
  

In short

For nearly 10 years, I have been trying to start working out regularly. The secret of my final success is that I started doing light and fast exercises, so I don't overwork my body and don't push myself away from training.

Keep in mind that forming a new habit takes an average of 30 days. During this period, we have to make a much greater effort to do a certain activity. But if we succeed, then it becomes a habit, which means that we already do it on autopilot without even noticing, putting in much effort, or needing to self-motivate.