How To Stay Motivated To Lose Weight And Workout (The Secret!)
In this motivational fitness video, the speaker explains that motivation is a fleeting feeling that naturally comes and goes, and that relying on it alone leads to inconsistency. He argues that true, sustainable progress comes from deliberately creating motivation by achieving visible results, which are generated through disciplined, consistent actions. He introduces the concept of "discipline as a muscle" that can be trained, and uses a dam‑and‑rocks analogy to illustrate how taking tiny, incremental actions (e.g., a 5‑minute workout) can generate momentum that carries a person toward larger goals. The speaker stresses the importance of having a clear, structured plan—typically 3‑4 strength‑training days per week, a calorie target (with a free calculator linked), and 5,000‑10,000 daily steps—to avoid demotivation caused by uncertainty. He promotes his own coaching platform (erfclubhouse.com) that provides detailed workout programs, nutrition guidance, and community support. The video concludes with a call to subscribe, like, and comment.
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In this video, I'm going to show you the secret to staying motivated so you never have to look for motivation again. You can be more consistent and in turn see better progress. Let's dive right into it. We first have to understand that motivation is a feeling and just like any other feeling, it comes and it goes. Think about it. If you are happy, are you always happy? No. Think about sadness. Are you always sad? No. Think about stress or anxiety or excitement. These feelings come and they go. They never last forever. Motivation is a feeling just like all of those other feelings are. You have to understand and be aware that inherently because of that, motivation is going to come and go as well. And this is the really important part that I want you to understand. Inherently Because motivation is going to come and go and come and go. It happens to you. It happens to me. Happens to everybody else you see. And I really want you to understand this and really comprehend this because I believe this is one of the most important things. There's nothing wrong with you that you don't have motivation every single day. There's nothing wrong with you that your motivation comes and goes. I think especially right now in the social media digital world that we live in, you see all of these fitness influencers who claim, I'm so happy to get my workout today. I'm so pumped. They're getting their workout. They're feeling great. I can assure you they're fucking lying to you. Nobody wakes up every single day and it's like, oh, I can't wait to just count my calories today, or I can't wait to go push myself in my workout. Are you going to have days like that? Of course, because like we said, motivation is a feeling. It comes and it goes. And so sometimes you will feel like that. More times than not, you are going to wake up and be like, oh man, I really don't feel like sticking to my diet today. I really don't feel like counting my calories. I'd much rather stay in bed an extra hour than go and work out, or I'm really tired after work and I'd love to just come home and chill. Those things are normal. And it's really important that you don't feel like, for lack of better terms, a piece of shit if that's how you feel. Because again, you look up to all these fitness people who act like they're always motivated. It makes you feel worse about yourself. I'm telling you right now, man, coming from somebody who— this is what I do for a living. I've built my entire Business. I have an entire coaching business around coaching people in their health and fitness and their weight loss and their muscle building, strength gaining, habit changes. This is what I do. And I still wake up every single day, not 100% motivated. Literally just this week, as I'm filming this, I had a day where I woke up and I was like, I don't want to do a goddamn thing. And that's normal. There's nothing wrong with you. And all of those people that you see who are fit, in shape, healthy, whatever the case may be, they have their shit together. They all feel it too. The cool part is even though they all feel it, even though they might not tell you, they might be fucking lying to you, but even if they don't tell you, they're doing it, which means they're no different than you, which means you can do it too if you just continue to understand how to cultivate the secrets of motivation that I'm going to give you here in this video. So the second really cool part to this is now that we understand you're not going to be motivated all the time, I'm gonna give you a little secret, a little hack to actually be able to create motivation on demand whenever you want it, whenever you need it. And I'm gonna start with a question. What is, in your fitness journey, what is the most motivating thing that can happen to you? I'll give you a second. 1, 2, 3. 3 seconds. It's seeing progress. It's seeing results, right? Think about it. What is more motivating than seeing the scale go down or seeing yourself fit into some different clothes Or seeing yourself push harder in the gym and lifting heavier weights and doing more reps, or being able to be in control of your diet when you go out to eat. What's more motivating than that? Uh, how about try this? Nothing is more motivating than that, right? Awesome. So now we know how to create motivation. It is getting results, getting progress, right? Cool. How do you get results? How do you get progress? It's simple. You take the actions necessary in order to produce those results. You stick to your calories, you get your workouts in, you get your walks in, you stick to your nutrition when you're going out to eat. All you have to do is do the actions day to day that are going to add up to you seeing those results. Because once you see the results, that will then motivate you to keep taking the action to keep getting the results And now you're working in this one synergistic circle. And that's the key. As opposed to relying on motivation to take the actions, this is where you've probably heard before discipline over motivation. Don't rely on the motivation because like we already said, it's going to come and go. It's very flimsy. It's that one friend who cancels all the time when you're going out or it's your family member who says they're going to be there. They never show up. It's very flimsy, but your discipline is going to be there no matter what. And just like any other muscle, this is a workout video. What happens when you do squats? Your legs get stronger. What happens when you do shoulder press? Your shoulders get stronger. What happens when you practice and exercise your discipline? Your discipline gets stronger. So if you take those actions, even and especially when you don't want to, that's when the motivation piece of it isn't there. When you're not motivated, if you can have the discipline to still take those actions that you know you're supposed to take that will get you those results— sticking to your calories, getting your walk, getting your cardio, getting your workout in— those actions will be able to lead to those results. Which will then create that motivation for you to keep taking the action. And think of it almost like a timeline. If you're motivated initially, cool, you want to do it, perfect. The motivation comes and then it goes. It's gone, right? During that time period while it's gone, this is where you say, I need to rely on my discipline. I need to flex and practice and push myself hard with my discipline muscle, just like I push myself hard in the gym with hip thrusts or hard in the gym with deadlifts or bench press or whatever Whatever the exercise is, you push, you build, you build, you build, and then you get stronger with that. That's going to allow you to see the results and then the motivation comes again. So you're only kind of like using discipline as that bridge to get the results because when you get the results, that motivation will happen and you'll want to do it. It's cool. It's cool. Then again, it goes away. You use the bridge. For example, you're walking across the bridge. Underneath this bridge is fucking hot lava where You know, you're going to— it's like Star Wars. You're going to fucking— I forget what episode that was where Anakin and I think Obi-Wan have the fucking sword fight or whatever it is. I don't know. I could be wrong there, but underneath there is lava. If you don't— if you jump off that bridge while you're here, you're going to fall into lava and fucking die. Do you want to do that? No, I don't think you want to do that. That's why you cross that bridge with the discipline. You get to seeing some results. You lose the weight, you see the scale go down, your clothes fit differently. Somebody at work tells you they can notice you're losing weight. Those results are super motivating. You have the motivation and then it goes, but you have the bridge of discipline and this is how it just happens over and over and over and over again. You rely on your discipline in the short term to be able to still take those actions to bridge you to get the results that you want to see. We just learned that motivation is a feeling. It's going to come and go. It'll never be around forever. But you can create motivation through taking action and through seeing results, which is going to motivate you to want to keep going. Now, here's the part people often get wrong. You probably heard me say you need to take action. You might have thought, but Eric, oh my God, it's so hard to get that hour-long workout. It's so hard to get that 30 minutes of cardio. It's so hard to meal prep for the entire week. I get it. Here's what you have to understand. I want you to think of this like a dam of rocks with water behind the dam, right? So you're kind of painting this picture, right? I want you to, instead of thinking about how— if you wanted to get the water out from the other side, what would you do? Would you like take all of the rocks? Like, how are you going to take all of the rocks down at once unless you have like a massive bulldozer, which even if you did, it wouldn't take all the rocks out. As opposed to trying to take out all of the rocks at once, Just take one rock off and then take another rock off and then take the third rock off. If you take 3 rocks off of the dam, what's going to happen? The first rock is going to come off and there's going to be a little bit of water that rolls through, right? You're going to take the second rock off, a little bit more water is going to start to go through because there's so much pressure back here, right? That water is going to start to flow faster. If you take that 3rd rock off, now you have this way coming out water, this way coming out water, this way coming out water. The pressure of the water behind that dam is going to bring down all of the rocks with it, and you'll be able to bring down the dam with only taking down 3 rocks at a time. You're letting the momentum of the rest of the water take down the rest of the rocks, as opposed to you trying to tear all the rocks down at once. This is how I want you to think about your Actions. Don't think about going to get a 60-minute workout in. Just go and do the warm-up. Do the first 5 or 10 minutes. If after the first 5 or 10 minutes you want to dip out, cool. You still did something. Something is better than nothing, right? If after the first 5 or 10 minutes you want to dip out, go ahead. But if after the first 5 or 10 minutes you're already there, you've already gotten yourself there, you're already kind of sweating, your blood flow is kind of already going, and you're like, All right, I'm already here. I might as well keep going and finish it. Cool. You can keep going and finish it because what's the hardest part? Just starting. You know this. When you start something, when you start the workout or when you do the meal prep, you always feel better after. You always feel better after. You're always proud that you did it. It's just getting yourself to start is the overwhelming part and that's where people go wrong when they think about taking actions in their creating motivation journey. You just have to take these Small actions that allow you to then have the rest of the momentum carry you along. Because what happens? You don't— you're up in the morning, you're in bed, the covers are on, it's nice and cozy, and you're like, oh, you just got up. You could really, you know, just lay your head in the pillow and lay there for another hour or 2. What's the big deal? But you get up, you get up and you do the first— you know, you get up and have your coffee, you sip on your coffee, and then you're like, all right, I'm just going to put my gym clothes on. You put your gym clothes on. I'm just going to put my shoes on. Okay, cool. I'm just going to drive to the gym. Okay, cool. I'm just going to go in and scan my card. Okay. I'm just going to go and do the first 5 or 10 minutes. Then you're done your entire workout. You just took off a rock and let the momentum carry you the rest of the way. Not only now did you get your workout in that day, but because you got your workout in, you feel really good. You go home and have a nice breakfast. You have a good quality lunch. You're staying on track with your nutrition because you know, now you feel energetic because you're eating good food. You start the day with a workout. You just let the momentum carry you the rest of the way. Don't overwhelm yourself with trying to do it all. Go into your journey doing the small actions that are then going to lead to the bigger actions, because this is where people honestly screw themselves up when it comes to creating motivation and staying motivated, is because you're trying to take too big of actions. I promise you, if you just get a 5 or 10 minute walk, Or if you just do 5 or 10 minutes of a workout, or if you just drink one protein shake or drink a glass of water or just start cooking one meal, the rest of the water behind the dam is going to come down with you and you're going to ride that momentum the rest of the way. And the final thing I will say on how to stay motivated is just be sure to have a plan. There's nothing more demotivating than going into this journey, going into your, you know, your fitness journey, And not knowing what workouts to do or not knowing how many calories to eat, or maybe you're doing workouts but you don't even know if they're the right workouts. Do you have the right form? Are you doing the right exercises in the right order? I'm strongly going to encourage you to have a plan. I like to set it up to where you have 3 to 4 strength training days per week where you're lifting weights. I like it to where you're going to obviously have to set up your calories. There is a free calorie calculator in the description of this video, so check it out if you'd like to. And then for your cardio, just make sure you walk 5,000 to 10,000 steps per day. That is, you know, getting you started in the right direction of having a plan. Because like I said, what's more, what's more demotivating? Why would you be motivated if you don't even know the time, the effort, the energy you're putting into your fitness journey, into your workouts, into your meal prep? If you don't know that it's actually going to bring you the result in return, why would you be motivated to keep doing that? It's almost like if you knew, you had the winning lottery ticket, you would be— you would drop everything. You would quit your job. You would fucking buy a private jet to get to the, the near— you buy a helicopter to get to the nearest place to cash it in. You would do whatever you had to do because you know that's the ticket. This is the same thing. If you don't have a proper program that you're on, I would strongly recommend getting on a proper program to have that motivation, have that conviction, have that confidence that what you're doing is right. And if you need help with getting on a proper program, you can feel free to check out my clubhouse. I talked about earlier, I have an entire business around coaching and helping people get them to their goals. And inside of the clubhouse, we have new workouts every single month with exact, you know, how many reps to do, how many sets to do, what exercises, in-depth instructional tutorial videos of how to perform those exercises. So, you know, you're doing them right and you have a plan. It'll tell you how many calories to eat. It'll help you with your nutrition. It'll give you a group of support and accountability and like-minded people who are in the same journey as you. If you want to check that out, you can feel free to head to erfclubhouse.com. There will also be a link in the description of this video if you want to join and get on a proper program. And that is it for the video today. I hope this video helped you. If it did, please feel free to subscribe to the channel and give the video a thumbs up. Let me know in the comment section if this video did help you. Look forward to continuing to help you because you'll subscribe to the channel and see more of these videos, right? Have a great rest of your day.
