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Are you looking to make your occasional strength class or Sunday spin session a regular ritual? You may be one of many casual exercisers who wants to sweat more often, but struggles with finding the workout motivation to make fitness a part of your daily routine.
Conventional wisdom hasn’t been particularly helpful in figuring out how to get in the groove and become that person who says, “I’ll meet you for brunch later. Gotta fit in my run first.” You’re told you have to “want it” enough. Or that you have to do something 21 days in a row before it becomes second nature. But what do you do on the 29th day when it’s raining outside and you’re dying to skip your run and sleep for another hour instead?
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Fitness Motivation Made Easy
Fortunately, economists and psychologists have been studying how to crack the code of what compels us to repeatedly do something we don’t always want to do. Here are some of their best strategies to boost workout motivation.
1. Give Yourself a Real Reward
Sure, some people might be motivated by vague goals such as “better health” or “weight control.” But if that’s not doing it for you, journalist Charles Duhigg, author of The Power of Habit: Why We Do What We Do in Life and Business advises making the benefits of working out more tangible, such as by treating yourself to a smoothie or an episode of Game of Thrones afterwards.
“An extrinsic reward is so powerful because your brain can latch on to it and make the link that the behavior is worthwhile.”
He describes creating a neurological “habit loop,” which involves a cue to trigger the behavior (setting out your spinning shoes next to your bag), the routine (making it through spinning class) and then the reward. “An extrinsic reward is so powerful because your brain can latch on to it and make the link that the behavior is worthwhile,” he explains. “It increases the odds the routine becomes a habit.”
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Over time, the motivation becomes intrinsic, as the brain begins to associate sweat and pain with the surge of endorphins — those feel-good chemicals released in the brain that are responsible for that “I-feel-freaking-amazing” rush you get after a great gym session. Once you’ve trained your brain to recognize that the workout itself is the reward, you won’t even want the treat.
2. Sign a Commitment Contract
We can make promises to ourselves all day long, but research shows we’re more likely to follow through with pledges when we make them in front of friends.
You can up the ante even more by signing a contract agreeing to pay a pal $20 every time you skip Pilates. “It’s a simple notion of changing the cost,” explains Jeremy Goldhaber-Fiebert, PhD, assistant professor of medicine at Stanford University who studies health decision science. “I say I’m going to make a commitment to do something for a certain amount of time, such as exercising 30 minutes three times a week for 12 weeks. If I don’t do that, I’m going to pay some kind of penalty, whether it’s monetary or the embarrassment of having friends know I didn’t live up to my word.”
RELATED: 9 Ways to Find Workout Motivation (Every Damn Day)
In studies of people who created online contracts via the site stickk.com, Goldhaber-Fiebert and his colleagues found that those who signed longer contracts ended up exercising more than those who agreed to shorter durations. “We have to get past the initial experience of displeasure in order to recognize the longer-term benefits,” he says. “The challenge is designing tools to help make that happen.”
3. Rethink Positive Thinking
Devotees of positive thinking have long promoted visualizing the benefits of a behavior as a motivational strategy. For example, when I’m deciding whether to get out of bed to go running in the morning, it helps to imagine how the sun will feel on my face as I run around the reservoir. Or how delighted I’ll be when I see my new muscles developing.
“After you imagine the obstacle, you can figure out what you can do to overcome it and make a plan.”
But such feel-good fantasies are only effective when accompanied by more realistic problem-solving methods, according to Gabriele Oettingen, PhD, psychologist at New York University and author of Rethinking Positive Thinking: Inside the New Science of Motivation.
RELATED: Just Not Feeling It Today? 33 Sources of Workout Motivation
Here’s the rest of the formula: After identifying your wish and visualizing the outcome, you have to identify what’s holding you back — a technique she calls “mental contrasting.” In one study of 51 female students who claimed they wanted to eat fewer junk food snacks, researchers asked each woman to imagine the benefits of nibbling on better foods. Those who identified the trigger that made healthful snacking difficult for them — and came up with a plan to reach for fruit when cravings hit — were most successful at sticking to their goal.
Feel too tired to go to the gym after work? “After you imagine the obstacle, you can figure out what you can do to overcome it and make a plan,” explains Oettingen. For example, you can switch to morning or lunchtime workouts or go straight to the gym instead of stopping at home first.
RELATED: 19 Reasons to Work Out (Beyond the Perfect Body)
4. Find Your Fitness Tribe
Let’s face it: No one can pay you to do more squats, rack up more miles or lift heavier — and science proves it. Researchers in a recent study from the National Bureau of Economic Research found that rewarding new gym members with $30 or $60 gift cards for exercising made little to zero impact on their workout motivation. While it might sound like a sweet deal to get paid to sweat, what will ultimately inspire you to get up and start moving is a strong, supportive community. The laughs, high fives and words of encouragement from the bonds people make are things money simply can’t buy. From CrossFit boxes to run clubs to yogi circles, there’s a fitness squad for everyone. Find a workout that makes you feel good and surround yourself with people that help build your confidence as much as your strength. The cost of putting yourself out there? Priceless.
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Use a webcam for convenience. As with smartphones, most laptops made within the last five years come with an integrated webcam (usually just above the monitor). Webcams tend to have much poorer quality than a standard video camera, but they'll do if you can't afford to purchase a smartphone or dedicated camera.
If your computer doesn't have a webcam, you can usually purchase and install one for under $20.
Image titled Make a YouTube Video Step 1
2
Use a smartphone for mobility. Most smartphones on the market come with three video-making essentials: A video camera feature to record videos, a microphone to record audio, and a large hard drive on which to store everything. While smartphones are portable, the audio and visual quality can be inferior to that of a dedicated video camera.
Videos take up a lot of storage space. You may need to transfer your videos off of your phone after recording.
Image titled Make a YouTube Video Step 3
3
Use a video camera for high-quality filming. You can find decent-quality video cameras for under $50 on Amazon, or you can spend around $120 on a high-quality video camera. Video cameras often have better display quality than a smartphone or webcam.
Most modern video cameras have a removable SD card that can be used to transfer videos from the camera to the computer. Double-check to ensure that your selected camcorder has an SD card before purchasing it.
4
Record content that is on your computer monitor. This can be accomplished by downloading third-party software that will allow you to record your screen. If you're recording tutorials or video game footage, you'll want to use such a program.
Many programs enable you to have several videos being recorded at once. If you wish, then you can easily set up a face-cam using the previously discussed webcam. By doing so, you can record the main content while having your face-cam as an overlay on the surface of the main content. This is mainly done by streamers, but many people also use this technique for YouTube Videos.
When recording, be sure that both the audio and video are properly being recorded by first making a test clip and viewing it.
5
Consider purchasing a dedicated microphone. While not imperative, good sound quality can make or break a video; to this end, relying on your recording item's built-in microphone may not be ideal. If you can find a reasonably priced microphone that is compatible with your recording item, your videos' overall quality will improve immensely.
Some video cameras come packaged with a dedicated microphone and all of the hardware you need to connect the two.
6
Try writing a script. While optional, doing this before settling on a video genre will help determine the kind of video you wish to record. Occasionally glancing at a script can help you keep on track, give your video more structure (and therefore more professional) and will mean you don't forget anything.
7
Consider using a current trend for a video. YouTube hosts videos from millions of users, but some types of video are more popular than others:
Video blogs, or “vlogs,” are regularly-updated video series featuring the creator talking about whatever is on his or her mind, usually for 10 minutes or less.
Video game-related videos attract a fair amount of traffic, especially if you cover recent releases.
Tutorials can encompass literally any topic in which you are skilled.
Montages are videos filled with images or video clips, set to music.
Pet videos are always popular. These are typically recorded with a hand-held item, such as a smartphone or camcorder. They often feature the creator's pet doing something funny or endearing.
Reviews are video blogs that review a product or service. Being sardonic and funny when reviewing something will get more people to watch.
Comedy videos encompass a wide range of styles and approaches. They're best done with friends, and can feature anything from practical jokes, to silly dancing, to scripted sketches and beyond.
8
Plan a video for a personal purpose. If you'd like to share an experience with friends or relatives who can't be there to live it with you, YouTube is a great way to bridge the gap.
Plan ahead of time to film events like family picnics, weddings, and birthdays so that you'll have the raw video to edit and upload to YouTube later.
You can choose to lock a video so that only people with the specific URL (web address) of the video can view it, but that's no guarantee it won't eventually be seen by third parties. Keep the content of your video clean and in accordance with YouTube's guidelines.
9
Consider making a video from other videos. This practice is especially popular with clips that don't belong to any specific YouTube user, such as clips of old cartoons and TV shows.
If you're taking this route, you won't need video recording equipment, but you will need source files in the form of downloadable video clips (you can download YouTube videos for this purpose if need be).
These "remix" videos often exist in legal limbo. You're unlikely to get in any trouble for making one, but if one of the copyright holders for the original clips in your video requests that YouTube remove it from their site, they will do so immediately.
Part 2
Filming the Video
1
Make sure you have plenty of light. If possible, film during the day, using natural daylight. If you're planning to do a nighttime scene, provide a little bit of light so people can see what you're doing.
If you're recording yourself, you should sit facing the light, and the camera should point toward you.
This step doesn't apply for screen-capture videos.
2
Choose your clothing appropriately. If you have a specific-colored background, don't wear that color (for example, if your wall is black, avoid black or other dark clothing).
3
Keep your background clean. People will think you are unorganized and messy if your background isn't clean enough, and a clean, professional-looking background is more pleasant to look at than is an untidy one.
4
Begin recording. Once you've settled on an idea for your video, perform whatever tasks you must to set up and prepare, then record the video.
You may have to record multiple takes. This is completely normal, especially for a beginner.
Record more than you plan to use. You can edit out the extra bits later on; there's no reason to worry too much about getting the timing perfect from the beginning.
5
Speak loudly and clearly. This serves the dual purpose of both ensuring that you make the most of your audio quality and capturing your audience's attention.
If you're using a microphone, speak directly into it. This is especially important when you're using a recording item with a built-in mic.
6
Be cautious of what information you give out. You most likely won't want anyone knowing your full name or what your number is, much less where you live.
7
Stop recording when you're done. Make sure you definitively press the Stop button on your recording item. Doing so will typically save your recording automatically.
Part 3
Uploading to YouTube on Desktop
1
Transfer the video to your computer if necessary. If the video is on an SD card from a camera, plug the SD card into your computer, open the SD card if it doesn't open automatically, and move your video from the "DCIM" folder onto your computer.
Your computer may not have an SD card slot. If so, you'll need a USB card reader.
2
Open YouTube. Go to https://www.youtube.com/ in your computer's web browser. This will open your YouTube home page if you're logged in.
If you aren't logged into YouTube, click SIGN IN in the top-right corner of the page, then enter your Google Account information.
3
Click the "Upload"
Image titled Android7videocamera.png
icon. You'll find this in the upper-right side of the page. Clicking it prompts a drop-down menu.
4
Click Upload video. It's in the drop-down menu. The video upload page will open.
5
Click Select files to upload. This is in the middle of the page. Clicking it opens a File Explorer (Windows) or Finder (Mac) window.
6
Upload your video. Select the video that you want to upload by clicking it once, then click Open in the lower-right side of the window.
7
Add a description and a title. Type a title for your video into the "Title" box, then type a description (optional) into the text box below the title.
8
Select a thumbnail. Click one of the thumbnails in the lower-right side of the page to set it as your video's thumbnail.
You can also click Custom thumbnail here to select a custom thumbnail.
9
Click Publish. It's a blue button in the upper-right corner of the page. Doing so will upload your video to YouTube once it finishes processing.
You can keep track of the processing time by looking at the progress bar at the top of the page.
Part 4
Uploading to YouTube on the Mobile App
1
Open YouTube. Tap the YouTube app icon, which resembles the YouTube logo. This will open your YouTube home page if you're logged in.
If you aren't logged into YouTube, you'll need to select your account or enter your email address and password when prompted before proceeding.
If you plan on extensively editing your video before uploading it, you may first want to transfer it to your computer and edit it there. If so, consider uploading from desktop instead.
2
Tap the "Upload"
Image titled Android7videocamera.png
icon. It's in the upper-right side of the screen. Doing so will take you to the upload page.
You may have to allow YouTube access to your phone's camera, microphone, and/or camera roll before proceeding.
3
Select your video. Tap the video that you want to upload.
4
Edit your video if necessary. You can edit your video's length by tapping and dragging one of the ends of the video bar left or right, or you can change the video's visual presentation or music by changing to the proper tab at the bottom of the screen.
5
Tap NEXT. It's in the top-right corner of the screen.
6
Add a video title and description. Type a title for your video into the "Title" box, then type a description (optional) into the text box below the title.
7
Tap UPLOAD. It's in the top-right corner of the screen. Your video will begin to upload to YouTube.
8
Wait for the video to finish uploading to YouTube. Once the video is live, you'll be able to view it on your channel.
Part 5
Uploading to YouTube on the Mobile Site (iOS)
1
Open the Photos app. Tap the Share icon. This will open your Sharing Menu on your device.
2
Press the YouTube icon. (If the icon isn't there, scroll all the way to the right on the first row and press MORE. Make sure YouTube is selected.)
If you aren't logged into YouTube, you'll need to select your account or enter your email address and password when prompted before proceeding.
If you plan on extensively editing your video before uploading it, you may first want to transfer it to your computer and edit it there. If so, consider uploading from desktop instead.
3
Enter your video Title and Description, quality, privacy, etc.
4
Tap the "Upload" or "Publish" icon. It's in the upper-right side of the screen. Doing so will upload your video to YouTube.
5
Wait for the video to finish uploading to YouTube. Once the video is live, you'll be able to view it on your channel.
Community Q&A
Add New Question
Question
Is there a way I can produce a video on my smartphone then upload it to YouTube without a computer?
wikiHow Contributor
Community Answer
You can make a video using camera on your iPhone and then go into Photos. Click Edit in the top corner and pick the video you want to upload to YouTube. Click Share and try to find the logo YouTube. You have to make sure you are signed in to YouTube first.
Question
How do I upload a video from iMovie?
wikiHow Contributor
Community Answer
Go into the main menu of iMovie and click on the arrow pointing to the right. You will see the logo "YouTube". Wait until it uploads. Just remember you have to be signed in first.
Question
How would I do a double role in a video?
wikiHow Contributor
Community Answer
Stop the video and get into the other character's position. Then, when you are done, stitch all the clips of you playing both people, and upload it to Youtube
Question
What if you don't have a camera?
wikiHow Contributor
Community Answer
You can use your phone or computer. Any technology gadget with pretty good quality will do.
Question
Can I make a video without a disk?
wikiHow Contributor
Community Answer
Yes, you can. You can use use a camera and download the film directly to the computer.
Question
What if I don't have a computer?
Hitarth Sheth
Community Answer
You can easily edit the video with your smartphone (any Android or iOS Device) with the help of some apps such as PowerDirector, etc.
Question
How do I make a YouTube video if I don't have a program on my computer?
wikiHow Contributor
Community Answer
Go to the upload button at the right top. Put the video on the big empty box and then you will have to just wait until it finishes uploading. You can add descriptions and titles while waiting.
Question
Can you edit a video on a smartphone?
Yes. On an iPhone or any Apple device, download VideoFXLive app to help you edit videos.
Question
What do the thumbs up and thumbs down mean?
wikiHow Contributor
Community Answer
Thumbs up means that you like the video. Thumbs down means that that you dislike the video. You won't be able to thumbs up or down if you're not signed in to YouTube.
Question
How do I make a video if I have an Android?
wikiHow Contributor
Community Answer
Go into your camera app and find a record video button.
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in this video show how to create video on youtube
Tips
Avoid purchasing an extremely expensive camera (e.g., a DSLR) unless you know how to use it.
Avoid thinking you’ll be famous overnight. It takes awhile for potential to be discovered when there’s millions of channels on YouTube just like yours.
Being positive about your channel and during your videos—especially while shooting live streams—will encourage more people to view your videos.
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