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 thoughts on “Workout Consistency Made Easy (GET SH!T DONE)

  1. I think it was perfect language for the vid you wernt obnoxious about it or anything and it made me smile

  2. I am even beguiled that in one of the most foul language countries in the world Jeff himself mentions his own occasional cursing. In his case and in this context it does not sound vulgar, the intention is well taken, workout strategies and tactics are very sound. Keep up good work!

  3. As a skinny beginner I'm thinking of doing Kinobody for a lean muscle physique then after that Max shred from Athlean x.
    Let's see what happens.
    And Thank You Jeff 🙂

  4. Thank you for your honesty and being real! Authenticity, and passion is all I see on this channel. I appreciate that. I have Crohn's and colitis, weak bones, L5, s1 fusion. I'm noticing because I've been in hospital most of my life…. I am weak but I have the drive and passion. But when I get sore, I stop for a day or 2 because I was always told to be careful, "you are already fatigued, don't push it. " I can already see results because I lose, gain and tone up fairly quickly. What would be a good a schedule for me? Stretching, yoga, workouts? Every day and 2 or 3 days off for starters?

  5. Jeff your videos are awesome and I can testify this program works. Thanks for inspiring me and for helping me find the correct and safe way to achieve true fitness. I joined and use the supplements too .

  6. Just as i looked up paralysis by analysis and what Jeff had to say about it someone came up to me here in The Hague (Netherlands) and expressed how he also watched the channel and loves it. Way to go AthleanX, great place to come back to, from the heart!

  7. Your right sometime i miss cuz shit is happening the time im gonna hit the gym n thats the time my cuzin goes like the day some 1 came to look at my car i wanted to sell i missed gym that day n should of went later an exscuse to miss

  8. The Best Why? To fucking survive that's why. If you don't get stronger and you don't gain weight. Guess what? You're getting strong armed, you're gonna get hurt and you will be victimized by people bigger and stronger than you. Why would you want to be that position? As soon as you hit 14, you should be in the gym. I'm not saying to be paranoid but there's no reason you should open yourself up to that possibility unless you're trying to train your body for a different goal besides strength and fighting like marathon running or something.

  9. One of my biggest struggles with working out is I followed a bunch of I guess you could call it bro science a few years ago when I start working out. I hurt myself in quite a few places. Now even with working out correctly (at least to my knowledge) they hold me back. Between last year my shoulders holding me back or this year my elbow is the main culprit. My elbow got to the point where any time I'd do chest and tris, any time I did pushups, or even preacher curls with my elbow on the pad, my elbow would I guess "click or pop" on every rep and my arm would burn for hours after. Got to the point where taking my phone out of my pocket, it would pop. And my entire arm was consistently sore. Had some P.T. for it, didnt help. Had a shot in it a few months back, made it even worse! Waited 3 weeks, started doing very light for a few workouts and during the lightweight training it was still popping and hurt even more. If anyone has any tips, help me out

  10. Not professional? This is one of the most professional channels I've seen on youtube. Thank you for more great advice.

  11. Its funny because I stopped doing 2 because of number 3. Whenever I lose track of time and it passes my work out time it gives me an excuse to not work out but when I work out at random times I don't skip my work outs as much.

  12. Are the programs of jeff also entailing options when you get injured or currently can't train body parts?

  13. "You shouldn't curse, it's not professional".

    Life isn't professional. Life is rough, and so should we all be. Thanks, Jeff.

  14. You said be honest. I haven't been training for two months – and now I'm deadass pissed. As a student, I've now my summer holiday. So I'm now working 11 – 19 every day. Starting tomorrow, I will get up early and make getting my workouts in a habit. My workout plan is 5 days a week, I'll keep you updated on my progress.

  15. I've gone from drinking 12pk of beer a night and eating fast food 3x a day to eating clean 3x a day 7 days a week except for the 12pk on Saturday and doing ax1 program and I'm already seeing results. Yes i plan on turning the drinking down to once a month but coming from an alcoholic i can tell you seeing these results it's motivation in itself to cut the beer out completely.

  16. Funny that I just watched big Arnold who said he was all about feelings in his goals and workouts. Said that's why he was always smiling as he pumped iron. It was the feeling that every rep got him closer to his goals… diff strokes for real!

  17. Hey Jeff I also want to include running bin my schedule with gym can you give me some ideas how to go about it like if I should run before or after gym

  18. I've adopted a lot of what Jeff has talked about into my workouts because I trust his advice when it comes to the right exercises to do and how to do them.

  19. Question
    I workout not to a specific schedule
    I go 4 days take 2 off then 2 days take 1
    Or 5 and 3
    Does it matter
    And then I go hard and recover
    I love your advice
    I will get a program when I get a job and have my own place cause where I am
    It's a scheduled meals
    And I need to be on my own to get my own meals

    I love your show
    Back to point and I switch it with days and workouts
    I finally am getting out of my comfort zon3

  20. I'm struggling to see results, I know it's only been 4 weeks at an hour a day in gym weight training but am I doing some thing wrong I'm battling with cellulite it's driving me crazy oh and my nutrition is in check as well

  21. Im going to the gym consistently WHATEVER it takes. I nebee think about that, its like a chore
    I dont care if I WANT to go or DONT , I am going. I have a 6 month baby. i have to ask somebody to look after him.

  22. Them: "Some people will say, Jeff easy with the cursing, it's not professional"

    Jeff: "That's bullshit" 😂😂😂

    I love how straight forward Jeff is

  23. This is awesome! This along with the fact that motivation is crap have helped me pick myself up and get after it.

  24. Why do I want to train like an athlete? I have been training since I was 8 years old, I am mid 40's now and still addicted to the "Fix" you get when you see results, when you loose yourself and find yourself in a run, or just have a good day because you are squared away mentally and physically, you have to be fit to SERVE. Serve your family, SERVE YOUR business, SERVE YOURSELF. that's why I train, people expect me to be at my best.

  25. I have on and off depression and interests (which both play a huge part in my work outs). I’m 12. I’m not consistent enough to get the results I want. The most I am consistently active is probably 5 days in a row of me working out every morning, about 30 min – 1 hour. I do all my exercises in my room, with a mat and a pair of dumbbells. Any tips that can help me improve?

  26. 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.

  27. 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.

  28. 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.

  29. 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 !!

  30. 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.

  31. 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

  32. 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.

  33. I train Jiu Jitsu 4x a week, Hit the gym 2x, do yoga 1x and run 3 days a week. I always do a 6am workout and a 5pm workout except Wednesday night and all day Sunday (two days I have around class and work schedule to rest.) Trying to find a way to get it all in was difficult but I just started doing a thing at a time. I'll never be a body builder or a professional runner because BJJ is my priority. I have to make my time in the gym 150% productive because it's limited. There are a million things I want to do but there just isn't time. I love the perfect workout series because it gives me a rigid set of things to do that encompass my whole body. Trying too many things was killing me.

  34. 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

  35. 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.

  36. 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!

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