In the other group, 67 percent of people said that exercising gave them a sense of accomplishment. In one group, 92 percent of people said they habitually exercised because it made them feel good. However, the reason they continued and why it became a habit was because of a specific reward they started to crave.
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What they found was that many of them had started running or lifting weights almost on a whim, or because they suddenly had free time or wanted to deal with unexpected stresses in their lives. 266 subjects were studies who performed at least 3 days per week of exercise. In 2002 researchers at New Mexico State University wanted to understand why people habitually exercise (2). Step 3: The Reward: You start to have more energy day to day, you feel better at work, you work harder, and your even inspired to start exercisingĪlways remember…Starting off with good habits is everything and builds a solid foundation to have success within your fitness journey. Step 2: The Routine- You start by hiring a chef that comes to your house once per week, does all your grocery shopping, and cooks you healthy and delicious meals or perhaps you go the meal prep service route and have healthy-delicious foods delivered to your home
Step 1: The Cue- Your tired of feeling and looking like crap from all the eating out, snacking, and junk foods your consuming but you have no desire to grocery shop or cook Step 3: The Reward: You consistently start attending the gym and exercising for 2-3 months, your body starts changing, and you start to like what you see in the mirror Step 2: The Routine- You start bringing your exercise clothes to work with you and go straight to the gym instead of coming home and getting relaxed Step 1: The Cue- Your tired of seeing your body image in the mirror every day when you shower, but your too tired to work out after a long day of work Now if we take exercise and nutrition as an example, the reason its so hard to build good habits is because once you develop a routine of sitting on the couch rather than exercising or grabbing donuts at your leisure instead of having a healthy-balanced meal, those patterns always remain in your heads.īut if you were to program your brain and teach it new neurological routines that overpower those poor behavioral habits (droughts and sitting on the couch) and apply the habit loop…you can force those bad tendencies into the back burner and create new ones. The cue and the reward becomes intertwined until a powerful sense of anticipation and craving emerges.
Over time, this habit loop- Cue, routine, and reward becomes more automatic. Step 3: Finally, there is a REWARD, which helps your brain figure out if this particular loop is worth remembering for the future Step 2: Then there is a ROUTINE, which can be physical, mental, or emotional Step 1: There is a CUE, a trigger that tells your brain to go into automatic mode and which habit to use
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Let’s dive into how to build good behavioral habits. You see, getting your dream physique is just an end result from a good exercise and nutrition program.īut without building good behavioral habits and laying down the bricks for a strong foundation… then there is no system created for a long term and sustainable fitness journey. We never thought about building good behavioral habits, laying down the bricks for a strong foundation, creating systems, gaining knowledge for longevity within fitness, and most importantly enjoying the actual process, not just the product. We have a confession to make…when we first started our fitness journey all we wanted was the end result and that was to have chiseled abs, a super hero-comic book looking muscular chest, a back bigger than the state of Texas, and of course the massive guns (arms) for the ladies.
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