Master the Exercising Habit in

180 Days.

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 About Me
My name is Raj Karki, I am from Nepal. I am a
great enthusiast about Personal Development and
Getting Better in Life. I think a lot and I am trying to
find the meaning of life, for me life is a journey of
self discovery.
I have been trying to improve my life since my
early teen years, this desire to improving the life got
further boosted by my first Mobile Nokia X3 which I
got at the age of 15, I used that mobile to search for
various personal development articles all over the
internet. In this process, I wrote my First Book Teen-
age Guidance at the age of 16 during three months
holiday of class 10, with the aim of helping and guid-
ing other teenagers like me esp. of my country.
Since last half decades, my life has been like a
Guinea Pig, I have been trying various methods and
tricks to improve my life, I have failed a lot, injured

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 myself a lot during the process of personal improve-
ment but in last 6 months I have hit the Jack Pot, I
have made a tremendous progress and I want to share
it.
I still remember when I used to be 15 years old, I
used to search all over the Google for various tips,
tricks and habits to improve my life. I tried various
tips and methods, but they werent stable, I failed a
lot. So, I also want to help all those 15 years old who
are searching for the way to improve their life. I want
to share what I have learnt in my life.
Moreover, I want to share whatever I have learnt at
a free of cost. Right now I dont have any plan to
monetize my site. But if you can, then you can Donate
Me, I mean I still need money to live my life by doing
this. But even if I dont make money, I will keep on
doing this as long as I can.

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This book is One of Three Part Book, this book is ac-
tually Part 2nd.

My other book includes:

Ideal Morning Routine

How to cope with Stress and Depression

This Book is based on my personal experience, so your result

might not be the same as mine. Moreover, this book is for edu-
cational purpose and I am not liable for any wrongdoing or any
damage caused by this book.
 Warm Up
Well, the topic of this book seems that its only about
exercise but it can be used to any anything, anything
you want to master.
About 6-7 months ago, I was trying to do exercise
(Push Up), but I was able to do only 10-15 at a time. I
was forcing myself to do one more, I was using all my
might and strength just to do one more, I was stuck in
the middle of air, my hands were shaking, I was sweat-
ing, whole floor was wet with sweat and my hands
were slipping in the wet floor of sweat. It was hard, it
really really was.
Moreover, if this is your first attempt then many of you
guys may not be able to do 5 Push Ups or even 2-3
Push Ups. Well, its normal, most people cant do it,
we are not born with the ability to do push up, we have
to train ourselves and teach ourselves.
By the way, I was able to do 10-15 Push Ups because I
have been doing Push Up since my early teen years,

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 but I wasnt regular. And about 1 year ago, I was busy
constructing my house, it was really hard and during
that time I stopped exercising and doing push up. So,
since I wasnt using my muscle in the arms, it started
getting weaker and weaker. Hence, I ended up being
able to do only 10-15 Push Ups.
So, guys it doesnt matter if this is your first attempt,
you can do anything you want, anything you put your
mind and body into.

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 Benefits of Exercising:

Well, I dont think I have to give you the benefits of

exercising, whole internet is flooded with research
and articles related to benefits of exercise.
The main problem isnt the lack of knowledge, the
main problem is; Not applying that knowledge or
not being able to apply it. Moreover things get more
complex and confusing with wrong methods and
procedures.
I was enthusiastic about exercising since my early
teens because I had a low esteem and thought exer-
cising was a way to get stronger, heavy and better.
But I wasnt regular, due to wrong methods and
ideas I was always falling back, I faced a lot of
problems and obstacles. Here I want to share all my
tips and tricks that worked for me.

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 So, what did I do in last 6 months?

1. Consistency: In last +180 days, I dont think I

missed a single day except when I went to my
home district to get my passport. I did it even
though I woked up at 5 AM, 7 AM, 10 AM or even
11 AM. I exercised even when I was sick (cold,
body ache). I did just whatever I could do. I was
just trying to fill the quota of my exercising. Some-
times it dont feel like doing but I did it for the sake
of doing thinking Once it becomes the Habit,
things will easier and automatic. Today it has be-
come habit, I still feel little bit of resistance but
nowadays its lot easier and automatic. Nowadays I
feel bad when I try to avoid exercising.

3. I Autosuggested: I dont know whether this

really helps or not. But everyday I autosuggest
three times after waking up. I read wonderful

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 principals and phi-
losophical quotes,
which gives me
right kind of mind-
set. Most impor-
tantly it gives me
momentum, you
see its not that
hard to just read 3-
4 pages of quotes
and ideas and
when I finish read-
ing it, I feel like
exercising because
I have habituated
myself to do so. I
have repeated that
same patterns so many times that my brain gets in
automatic mode. Its because of this same reason
that some people head for Brushing their teeth just
after eating dinner or head to watch TV or newspa-
per after coming home without even thinking. You
can read the example of Autosuggestion Here:

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 2. Had a Goal: The main
purpose of my exercising
was to form a good habit and
to be healthy. But I also
wanted to gain some weight,
I guess which worked.
(This picture was taken in
January 10, 2017 for my an-
swer in Quora.)

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 During those last 180 days I have learnt
pretty much. I want to share some extra
ideas here:

1. Focus on one: Since you are reading this book, I

can assume that you want to exercise, you might
have also seen my exercise routine and you might
have also got inspired by that or some other people.
So, you might be planning to do different varieties
of exercise and even start running from tomorrow.
Well, thats a terrific idea but the sad thing is you
will certainly fail if this is your first attempt. Why?
Because it rarely works that way, I failed a lot be-
cause of that same idea. Its like 2 years old child
who can barely walk with two legs thinking to run
as fast as he can from tomorrow. Yeah, its that
crazy. So, what I did? Actually in the beginning I
only focused on doing Push Up, I also wanted to
run but my plate was already full. As I progressed
doing push up, I added various other exercises in
my routine. After few months of Push Up, I started

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 adding chair dips, then heel raise etc. I don't know
the exact order but it was slow and small change.
So, if you want to do Push Up then focus only on
doing push up, if you want to go for jogging then
focus only in jogging. I guess I made my point
clear i.e. One Thing at a Time, just One Thing.

2. Stay consistent: When we do something daily,

our brain stores it and start automating it. More we
do it, more automatic and habitual it gets and it be-
comes less painful, I mean we get used to the pain
and uneasiness of exercising. For example, there is
a place named Sunawal near my home, there is a
Sugar Mill which releases the very bad odour eve-
ryday in the morning and evening, a new person
feels like dying when he goes there at that time.
But local people who lives around that Sugar Mill
dont notice it, part of the reason is that their brain
got habitual to it thats why they dont smell or no-
tice the odour. In the beginning, it used to feel like I
was torturing myself, whole body used to hurt,
sometimes even for a whole day. But as days
passed on things started getting easier and easier.

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 Nowadays I do it automatically, well I still feel re-
sistance but its has become so easy that its like
brushing a teeth (well its not that easier but I guess
you understood what I am trying to say.)

3. Dont miss a day (try not to): I know all days

arent same, sometimes you might feel tired, weak
or busy but just do it for the sake of doing it, just
do it whenever you can, whatever you can; if you
forgot or missed to do in the morning then do it in
the evening. Do it, even if you are in some place
away from your house, do by using whatever is
available to you. Well I am a introvert guy, so most
of the time I will be at home but there were days
when I had to go to my relatives or to places where
I had to stay in hotel. But good thing about my ex-
ercise routine is: I dont need any equipment, my
own body is enough and it worked. So, dont try to
miss even a single day. In the extreme conditions
when you cant exercise then atleast do imagination
about exercising, I mean atleast visualize about ex-
ercising. This helps.

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 4. Have a goal: Find the reason to exercise. Tony
Robins said, We move either due to inspiration
and desperation. Find out your why? Is it because
you want to avoid your current health problems or
is it you want to have a wonderful body. Having a
goal gives you motivation but dont expect too big
result, dont expect to get buffed up like a wrestler
in just 5-6 months or dont expect to loose all those
weights you gathered up in just months. First of all
just try to form the habits, focus on action rather
than results.

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 My Exercising Ritual:
Here I share my exercise ritual with some photo, for
more photos and other information you can visit my
site:
So, after waking up, I autosuggest and I start exer-
cising. Moreover I dont have any specific time to
exercise, I do it whenever I wake up. Sometime I
exercise at 3:30 AM, sometimes at 6:30 AM and
some time even at 10:30 AM. And sometime, if I
miss doing it in the morning, then I will do it even
in the evening. By the way I dont think there is
anything wrong with doing exercise in the evening.

At first, I play the motiva-

tional video in my Laptop,
its just some random
video, there is nothing spe-
cial about it. I do Diamond
Push Up 150 times in 3
sets, each set containing 50
Push Up.
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 Between each sets of Diamond Push Up, I will be
adding Simple form of Abdominal Curl (i.e. Simple
form of Raised Leg Crunch) 50*3 Sets in between
first and second sets of Diamond Push Up And Heel
Raise 50*3 Sets in between second and third sets of
Diamond Push Up.
After that I do
Chair Dips in 3
Sets each set
containing 50
Dips.

After that I do Sit Ups In 3 sets each set containing

50 Sit Ups, I am still improving, its simple version
one. I still cant do it properly. Along with Sit Up I
will also do Dumbell Biceps Curl using 5 Kg

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 Weighing Iron, yeah I know its not the right gear
but this is what is available to me right now.
Then I do a Baba Ram
Devs Yoga for waist pain.

And Cats and Camels. And also one other exercise

for back pain I exactly dont know the name but I
have shared the photo in my Blog.

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 Summary:

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This book is One of Three Part Book, this book is ac-
tually Part 2nd.

My other book includes:

Ideal Morning Routine

How to cope with Stress and Depression

This Book is based on my personal experience, so your result

might not be the same as mine. Moreover, this book is for edu-
cational purpose and I am not liable for any wrongdoing or any
damage caused by this book.