Credit: TheAlieness GiselaGiardino

Do you love your job? Do you wake up every morning looking forward to the work day? Or does it take all your will power to drag yourself out of bed?

I bet you identify with the latter. After all, statistics show that most people are not satisfied with their job and want to work less hours.

Unfortunately, poor work conditions can lead to more upper arm fat.

How can this be so? Well, we can turn to the Whitehall studies from Great Britain for the answers.

These studies showed that irrespective of available health care, where you are on the work totem pole has an impact on weight gain, diet and levels of exercise.

The specific biological explanation for this effect is that increased stress causes increased levels of cortisol and adrenaline—hormones that can alter levels of fat in the female body.

So what about the workplace triggers the release of these hormones?

1. A lack of control.
2. Excess tension.
3. Unclear tasks.

And here is how to reduce (and possibly reverse) the damage so that you can get rid of that upper arm fat with a little more ease:

1. Seek out a supportive manager/team. If the person directly above you is a pain in the rear, it may be time to start “looking.” The key here is to cite benefits to the company instead of personal benefits.

For instance, instead of saying that you would like to be on a different team because you can no longer stand the sight of manager X, you could mention how your growth has reached its limit and in order to better serve the company you would like to be placed under a different manager/team.

Remember that most women are dissatisfied with managers, not companies.

2. Don’t let your job become your identity. This is even more important if you don’t have much control or say within your workplace. Seek out activities outside of work that you are naturally good at. For maximum effect, try to secure a dominant or leadership role within these activities. This can help offset the lack of control you have at work and serve as a buffer for the days when things don’t go so well.

3. Ask for clearly defined tasks. Again, state the benefit to the company. Cite how much more you were able to get done on project X because everything you were expected to do was clearly delineated. Tell your boss that you are having a hard time being productive because the work is “unclear”. And never finger point with the word “you” when having these conversations.

4. Build up your social support outside of work. You need to have non-work related social support. It can serve as a powerful buffer against the stresses of a subpar work environment. And research has shown that societies with stronger social tendencies are far healthier.

5. Quit. Life is too short. And letting it get shorter because of a job you hate is unacceptable. You deserve health. So if your job is simply intolerable despite your best efforts, move on. Don’t wait for the heart attack to force you into action. Countless women switch jobs all the time, and so can you.

And keep in mind that changing your environment is much easier than changing yourself. In other words, there is only so much you can tolerate within a poor workplace. If you find yourself unable to get out of reactive mode despite the best of efforts, change the place and stop beating yourself up inside.

You just might find that the upper arm fat comes off a little easier once you can reduce work-related stress.

CLICK HERE to discover the fastest way to get rid of arm fat guaranteed.

Figuring out how to tone your upper arms while having night eating syndrome is not a good scenario. The two just don’t mix. I know, because I’ve been there…

NES (night eating syndrome) is characterized by minimal food consumption during the day and massive food consumption during the night. Most women with NES have lower levels of melatonin and leptin. This translates into a decreased ability to fall asleep and an increased feeling of hunger. Even worse, said women will eat a ton of carbs to feel better (carbs increase serotonin).

How do you know if you have it?

Do you have any of the following symptoms:

1. Skipping breakfast and/or lunch
2. Poor mental function and poor mood during the day
3. Excessive waking at night followed by trips to the refrigerator
4. An abnormally high carbohydrate intake at night
5. Feelings of stress and/or anxiety during the nocturnal feedings
6. Family members with NES

Why NES will keep you from getting toned arms:

1. Lean tissue loss. Skipping breakfast will burn through your muscle like a knife through butter. And less muscle translates into a much slower metabolism (calories burned 24/7).
2. Insulin resistance. Again, skipping breakfast is the culprit because it messes up your levels of insulin for the rest of the ENTIRE day. And if you’re in a state of insulin resistance, your fat cells are getting an excess of nutrients.
3. Poor mental state. Being in a bad mood makes the smallest of obstacles seem impossible. If you want lean arms, you have to stay positive.
4. Excessive arm fat gain. Your muscles are not good at absorbing calories while you sleep. So if you have a enormous intake of food during the night, your arm fat cells are likely to suck up all the extras.

How to overcome NES:

1. Force yourself to have breakfast. Even if you aren’t hungry, you HAVE to eat within 20 minutes of waking. Force yourself to do this and you’ll gradually notice an increase in morning hunger. This isn’t easy at first, it was very hard for me, but it’s doable!
2. Exercise early in the day. This will accelerate the buildup of certain chemicals in your brain. Said buildup will help you fall asleep (and stay asleep) much faster.
3. Have protein instead of carbs. At the very least, substitute your nocturnal carbs for protein. This will minimize insulin spikes and arm fat storage. It’s absolutely critical you do this if you’re serious about figuring out how to tone your upper arms.
4. Have one glass of red wine. A glass of red is a great way to calm the nerves. Less nerves equal less nocturnal feedings.
5. Jump in a Jacuzzi for 15-20 minutes. This is a great way to relax your muscles (and mind). I was skeptical with this one until I tried it. The mechanical release of tension does wonders.
6. Read fiction. This will help turn off projection into the future and put the stresses of the day behind you.
7. Watch a movie. If you’re too tired to read, a movie will also do the trick. Just don’t have any red licorice!
8. Call a friend. Talking to somebody close to you is an excellent method of stress reduction. We are all social beings and NEED to feel connected.
9. Take a freezing cold shower 30min. before bed. The decrease in temperature will help you fall and stay asleep.
10. If all else fails, seek professional help. There is no shame in seeking out a professional. NES is usually treated as a chemical addiction. And Zoloft has shown promising results in this area.

Do you really want to learn how to tone your upper arms? Do you suffer from NES? If so, PLEASE follow the advice in this article. Many times it’s very hard for us to deal with everything on our own. Sometimes we need the help of others. And NES is no exception. If you cannot overcome it with the tips in this article, then please seek out a professional. Remember, there is no shame in doing this. Take care!

CLICK HERE to discover the fastest way to tone upper arms guaranteed.

If you’re trying to figure out how to get sexy and sculpted arms and you’re addicted to sugar, a long road lies ahead. As I’ve stated before in many articles, you have to keep insulin levels as low as possible in order to maximize arm fat loss. And high levels of sugar intake make this impossible.

How do you know if you’re addicted to sugar? If you present any of the following you are probably addicted:

1. An inability to reduce intake no matter how hard you try.
2. Symptoms of withdrawal: bad moods, headaches, vivid cravings, etc.
3. The tendency to create elaborate and detailed reasons as to why you are NOT addicted.
4. The ability to ignore the risks, especially if you have a serious health issue like diabetes or obesity.
5. Using sugar to offset other “negative “ areas of life: bad relationships, abuse, negative emotions, etc.

What evidence is there that sugar addiction even exists?

1. Sugar acts as a powerful analgesic (painkiller) for newborns. It’s used to reduce crying during circumcision and during other procedures.
2. Sugar-binging mice show alterations in dopamine receptors similar to drug addiction.
3. Mice that are addicted to opiates can be satisfied with sugar.
4. Naloxone ( a drug used to counter drug overdose) can eliminate sugar addiction.

Now you have to be brutally honest with yourself, are you addicted to sugar?

If you are serious about getting toned arms, you have to overcome the addiction. Period.

No single method is going to work for every woman because the root causes of addiction are many. So you have to experiment a little to figure out what works best. The good news is that there are a lot of effective tools within your immediate grasp that can help you win this battle.

In this article I will discuss 4 tools for overcoming sugar addiction:

1. Sugar substitutes. Gone are the days of drinking diet Coke’s and getting that strange aftertaste. Sugar substitutes have come a long ways. And although they won’t give you an energy spike, they sure do taste just like regular sugar. In fact, one study showed that sugar substitutes significantly reduce crying time in infants. I don’t recommend sugar alcohols, however, because they do contain significant calories and aren’t very stomach-friendly. My top choice is the all-natural herb, stevia. The powdery white substance is very light and tastes very similar to sugar. But just because something is all natural doesn’t mean it’s safe all the time. There is some evidence that stevia converts into a mutagen within the intestine. Nonetheless, there simply haven’t been enough human studies on stevia. My recommendation is to have no more than a couple servings per day. Until more studies are done, I wouldn’t go stevia crazy.

2. Yerba mate. I know I’ve mentioned this one many times already, but I have to mention it again. In addition to its fat-burning and mood-enhancing properties, it’s also a very powerful appetite suppressant. But you have to be careful with this loose leaf tea because it takes about an hour to kick in and it’s very easy to overestimate how much you need. Start off with 1tbsp, no more. It will suppress your craving for sugar, just make sure you don’t abuse it. You have to keep on eating healthy food even though you aren’t hungry. If you don’t, once the effect wears off and your hunger returns, you’ll end up bingeing. Use yerba mate wisely or you’ll end up at square one.

3. Weight lifting. Weight lifting increases your hunger, a lot. How does increased hunger help you consume less sugar??? Because the increase is so large that your palate readjusts to liking foods that you wouldn’t find pleasurable otherwise. A couple hours after an intense workout, for example, that salad with chicken and olive oil dressing will taste much better than if you were to eat it after sitting on the couch all day. Besides, a targeted weight lifting program is critical when trying to tone up your arms. Moreover, you are more likely to eat “clean” after a workout because of the time and energy already invested.

4. Cognitive therapy. Although effective, all the tools I have discussed thus far are simply band aids on a giant wound. Once you reach the addicted level, psychological treatment should be considered. Unfortunately, many women rely on self-help books and motivational speakers for healing. While these sources may provide temporary relief—the classic buzz you get after hearing a riveting speaker—they do not provide lasting relief. The short-lived injection of motivation and resolve begins to fade within a day. Why? Because these methods do not attack the problem at its core: thought processes. Enter cognitive therapy. It’s the main psychological treatment—backed by peer reviewed research—for modifying your thoughts and emotions. I strongly recommend reading Feeling Good: The New Mood Therapy by David Burns M.D. before making any appointments. A best-seller, Felling Good, will show you how to modify your emotional state from every angle possible with an easy-to-follow method. It’s my default “go to” resource whenever I need to figure out how to modify an emotional behavior.

I’ll be honest, overcoming an addiction is not easy. But that doesn’t mean that there isn’t hope. You should try the aforementioned tools and see how they work. And if you are still having trouble, you should consider seeking professional care. This doesn’t mean there is something inherently wrong with you, it simply means that you haven’t found the right approach. And a qualified professional can help you find the right approach. Remember, if you really want to figure out how to get toned arms, you’re going to have to nip that sugar addiction in the butt!

CLICK HERE to discover how to get rid of flabby arms!

If you read the first part of this article, you know that in order to get sexy and sculpted arms the mental battle has to be won. Period.

The main factor that leads women to flabby arm failure is an eventual evaporation of will power. Thus, exercise and nutrition are not the most important parts of the equation, learning how to maintain motivation over the long haul is.

Bottom line: to get toned arms and keep them, you have to maintain a positive and fresh mind-set.

Once the self-doubt, negativity, desperation, hopelessness and victimization starts to surface, it’s the beginning of the end. As cliché as it sounds, it is all in your head.

Luckily for all of us women wishing to attain sexy arm stardom, there are certain functional foods that provide an instant boost to our mental outlook. In this second article, I will discuss the final 3.

3. Cinnamomum Zeylancium

Also known as Ceylon cinnamon, it’s the true cinnamon not to be confused with the lower grade cinnamon found in most grocery stores. How do you tell the difference? Ceylon cinnamon sticks look like a cigar because they have a crumbly texture and are not hollow.

What does it do for you? It increases insulin sensitivity (more food going to you your active tissues including the brain) and it loads up your body with antioxidants. And for reasons currently unknown to me, combining Ceylon cinnamon sticks with loose leaf green tea gives me a stronger mental boost than either alone.

Any biochemists out there know why?

I recommend putting a Ceylon cinnamon stick in every hot beverage you drink, or at least try to. And make sure you get true Ceylon cinnamon, not the imitations!

4. Yerba Mate

An all-time favorite drink of south American cultures, yerba mate is by far the strongest functional food on this list. Why? Because it can increase your mental stamina and mood for 8 hours or more—even when going low carb. No joke.

Yerba mate is the strongest natural fat burner I have come across.

Remember my investment banker friend? He would load up on large amounts of yerba mate whenever he had to pull all-nighters, and it worked. He even compared it to aderrall. Now he was obviously overdoing it, but I want you to understand how effective this stuff is.

Now there are many different ways of preparing yerba mate. I think simpler is better. Don’t get caught up with the whole “bombilla” and gourd method. Just put a small amount in a tea ball and poor hot water over it.

Make sure you experiment with low amounts (about 1 tbsp) first. Don’t overdo it. Unlike coffee or green tea, it can take about an hour for the mate to kick in. So be patient.

My favorite brand? Yerba mate Taragui.

5. Water

Surprised water is on this list? Well, you shouldn’t be because dehydration causes mental fogginess. A big no no if you want to get sculpted arms.

Unfortunately, women are more dehydrated than ever. Why? Because of caffeine’s diuretic effect. Let’s face it, the world we live in is addicted to caffeine. And it’s in everything: soda, candy bars, gum, etc.

Here’s the problem with caffeine. Your nervous system builds up a tolerance to it very quickly. You need to drink more and more for the same increase in energy. But your kidneys do NOT build up a tolerance to it. So even though you feel like that gigantic serving of coffee is no longer having an effect on you, you’re excreting more water than ever.

Just because you don’t feel it, doesn’t mean it’s not happening.

I’ll admit it, I used to be a caffeine junkie. It was bad, really bad. I would feel especially sluggish right after my workouts. Then I started forcing myself to drink water consistently after watching a presentation on hydration by a Stanford Phd.

My increase in mood and focus was astonishing. And my post-workout lows completely vanished. I was unknowingly dehydrating myself throughout the day because of my massive caffeine intake. Since I couldn’t really feel the caffeine jolt, I never picked up on what was going on.

The key for optimal hydration is to drink small amounts of water in between meals, not just during meals. If you only drink water during meals, the majority of it will go right out through your kidneys.

Most women start a program with tons of motivation, but few women actually finish a program. And now you know 5 functional foods you can take that will have an immediate impact on your mental game. To get defined arms, you have to win the mental battle day in and day out. Only then will you reach sexy arm stardom! Good luck!

P.S. Have you discovered any nootropic foods that are not on this list?

P.P.S. I do not get any affiliate commissions for any of the aforementioned products!

CLICK HERE to discover how to get toned arms!

A Nootropic is a substance that enhances your mind whether it be memory, concentration or mood.

How is enhancing your mind related to getting rid of fat arms? Surprisingly, most women never reach their sexy arm goal because their mental endurance falls apart, not because they don’t have sufficient information on nutrition or exercise. Any woman can start an arm-toning program, but few woman can finish it.

In my last two articles, I discussed some mental hacks you can use to maintain motivation and not fall of the bandwagon. In this article, I am going to discuss specific functional foods you can ingest for an immediate boost in mood.

Here are the criteria I used for selection:

1. No energy “crashes” allowed.
2. There has to be an immediate boost in mood.
3. No synthetic substances allowed, everything has to be all natural.
4. The health benefits have to be backed by peer reviewed research.

Taking the above criteria into account, here is my list of 5 nootropic foods that will help you get rid of fat arms:

1. Dragon Well Loose Leaf Green Tea

I’ve tried every type of green tea out there and this is the best by far. If you’ve been drinking bagged green tea, it’s time to upgrade pronto. Most women know green tea is good for them, but most women don’t know which one to take or how to prepare it.

Preparation is simple. Put about 1 tablespoon of green tea leaves in a 16 oz mug. Then poor hot water over it. Let it sit for 10 minutes then begin to drink it.

You can expect an immediate rush in mood and concentration without any crash. And unlike coffee, your stomach won’t get upset. I have my green tea every single morning. I actually think I’m addicted to it. As an added bonus, green tea is loaded with antioxidants (great for health and recovery), improves insulin sensitivity (prevents carbs from going to fat cells), and increases metabolism (accelerates the reduction of fat arms).

My favorite brand is dragon well green tea by Prince of Peace.

2. Pure Cocoa Powder

This stuff is so good that a close friend of mine (an investment banker) started having 10-20 cups a day. No joke. He needed the boost in concentration and mood because his line of work requires 12-14 hour days. Ouch!

Imagine the rush you get from eating regular chocolate and multiply it by 10. That is what pure cocoa powder does for you…

What causes the rush? Theobromine. This substance is the cocoa version of caffeine. Although an order of magnitude milder, it still gives a slight increase in energy.

Most importantly, cocoa increases blood flow to the brain as demonstrated by Harvard medical researchers. Blood carries oxygen, and oxygen is required to produce energy in our cells. As an added bonus, cocoa powder is loaded with antioxidants, has very few calories and is great for the heart.

Drink as much pure cocoa powder as you can as often as you can. Seriously.

Preparation is simple. Put 1 tablespoon in a 16 oz mug. Add some stevia (a natural sweetener) and some cinnamon for flavor. Then poor hot water in the mug and stir immediately. Be careful here, if the water is too hot the cocoa will form a sludge.

Now, not all cocoa is created equal. Make sure you are purchasing pure cocoa powder that is non-alkalized (this translates into minimal processing and insignificant amounts of sugar and fat).

My personal favorite is Dagoba organic cocoa powder.

Is there anything you take on a regular basis that helps increase your mood? Please share!

Maintaining a good mood and increasing mental endurance are the most important things you can do to win the war against fat arms. Remember, the main reason women do not reach their sexy arm goal is because of a gradual erosion in their motivation. We can all start strong, but few of us can finish strong. So watch out for part 2 of this article. Until then!

P.S. I do not get any affiliate commissions for any of the aforementioned products!

CLICK HERE to discover the fastest way to get rid of fat arms guaranteed.

Exercise, nutrition and supplementation are usually not the rate-limiting factors for women that are trying to get sculpted arms. 99% of the time it’s their mental game-plan that sabotages their progress. The end result? Consolation with buckets and buckets of ice cream. I know, because I’ve been there and done that!

Thus, today I will be discussing 12 mind hacks that have helped me stay motivated throughout my sexy arm journey:

1. Focus on the process, not the results. If you weigh yourself every day and if you take measurements of your arms every day, you’re in for an emotional roller coaster ride. Both measurements can change from day to day. And if your emotions are going up and down, you’re more likely to go astray. Instead, focus on the process or the habits you need to inject into your daily routine to reach your sexy arm goal.

2. Persist patiently. Not everything comes rapid and easy. If you expect to lose 40lbs of fat in a couple of days, you are setting yourself up for disappointment. While you can get accelerated results with the right approach, the female body still has limits.

3. Don’t assume the negative, it leads to procrastination. If you assume that exercising to get rid of flabby arms will be a pain in the butt, you are most likely to postpone it. Why? Because you view it as something negative. And in reality, it will probably end up being your favorite part of the day because it’s the one time when you get to focus on a singular goal and forget about everything else. Not to mention all the mood-enhancing endorphins that your body will produce. Don’t knock it until you try it.

4. Give yourself positive compliments for every single victory, no matter how small. I know this sounds cheesy, but it works! The highest performers in every discipline have one thing in common: the ability to manufacture optimism on demand. At the end of every day write down every single victory on a sheet of paper. After a while, you’ll have so much positive momentum that it will be hard to stop you. Trust me.

5. Use a fat fresh carrot to motivate yourself, not a whip. Don’t focus on the negative of not doing, instead focus on the positive of doing. If you use a whip to motivate yourself, it will eventually break your will. If you use a carrot, however, your positivity will remain constant because you are chasing something you want.

6. Adopt a scientific attitude when you mess up. Assess the situational or environmental factors that led to the misbehavior and make sure to avoid them in the future. But never assign a label to yourself (i.e., loser, slob, pig) because they will crush you sense of self-efficacy.

7. Use action to produce motivation. There will be times when you are simply not motivated to do anything. This is normal. What’s the cure? Simply start going through the motions and the motivation will come back. Don’t expect a divine force to flood you with motivation while you are sitting on the couch.

8. Do not get angry when being criticized. If someone is criticizing some element of your process to get toned arms, deconstruct the criticism. If you define the specific components of the criticism, 99% of the time the offender will see the light. Why? Because most criticisms are based on undefined (and incorrect) assumptions.

9. Only use anger for short bursts of activity. If getting angry allows you to have a superb workout then by all means use it. But you have to contain the anger to the workout only. If you are constantly angry and frustrated, your mission to get rid of flabby arms will suffer. Anger triggers a wide range of biological reactions that are not good for getting sexy arms.

10. Become a non-perfectionist, lower your standards. Ironically, non-perfectionists are more successful than perfectionists. Why? Because they simply keep on making progress without getting bogged down with minutiae. If you try to perfect every single little detail of your program before taking action, you are probably going to have jiggly arms for a very long time.

11. Set strict deadlines for all goals. Even if the deadlines are artificial, you have to use them. Without a deadline, your sexy arm goal will never become a reality. We have been conditioned by society to respond to deadlines. Use this conditioned behavior to your advantage. You could, for instance, give yourself a 3-day deadline to eliminate all processed sugars from your diet. If you want to take it to the next level, you could even give a close friend some money to keep in the case that you don’t stick to your deadline.

12. Repeatedly expose yourself to what you fear. If there is something about getting rid of arm flab that scares you, expose yourself to it again and again. Eventually, you will become desensitized. Now you don’t have to jump off the deep end all at once—although this technique also works well for some women. You can slowly expand your sphere of comfort with baby steps until your fear is completely gone.

Learning how to master the inner workings of your mind is absolutely critical if you want to get toned arms once and for all. Even if you do manage to make some progress, without a solid mental plan in place you will most likely rebound. And rebounds are extremely demoralizing. So make sure you start implementing my 12 mind hacks today!

Have you discovered any mental hacks that help you stay motivated?

CLICK HERE to discover how to get rid of flabby arms!

By now you should be an arms toning motivational expert if you’ve read my last two articles (here and here). And after reading this last article in the series, you’ll become a flabby arms motivational wizard.

I honestly believe that the biggest factor preventing women from reaching their goals is an inability to maintain high levels of motivation for prolonged periods of time. I reached this conclusion the hard way. I realized that at certain points during my flabby arms epic, I found it hard to stay motivated even when getting great results.

The culprit? Thought processes gone wrong. Terribly wrong.

So now I am going to uncover the last 3 “cognitive distortions” you must avoid so that your thoughts don’t go terribly wrong:

1. Disqualifying the positive. This distortion is the most interesting because it involves “reverse alchemy.” In other words, you turn a positive event into a negative one. Let’s say, for example, that you train really hard one week and people around you start giving you compliments about your arms. Instead of giving yourself credit for the hard work, you assume that these people are just trying to be nice and don’t really see any changes in your arms! You turn a positive (credit for your hard work) into a negative (people giving fake compliments). Don’t ever disqualify any degree of achievement you obtain. Always give yourself a lot of credit for any arms toning success!

2. Fortune teller error. Stay away from this distortion like the plague. It causes inaction—your worst enemy. With this one, you automatically assume a negative outcome is bound to happen without even trying first. For example, a friend of yours who got rid of flabby arms comes up to you and shows you a state-of-the-art arm workout. Instead of giving the workout a go, you assume that it will never work for you even thought it worked for her. The result? You don’t act on this new information. You look into the future, just like a fortune teller, an envision a negative outcome.

3. Emotional reasoning. Another bad boy because it also causes inaction. This distortion leads you to believe that your emotions are a reflection of reality. For instance, let’s say you wake up one day feeling horrible. The reasons for feeling horrible could be many: lack of sleep, sickness, marital strain, work related stress, etc. And instead of isolating the horrible feeling to its cause, you assume its related to getting rid of flabby arms. In other words, you associate your negative emotions with getting rid of arm flab even though the two may not be related at all. If you keep on doing this, you’ll eventually perceive the process as being extremely negative. But in reality, it’s not negative, its positive.

Congratulations, you have now graduated from the institution of motivational wizardry with highest honors! There is no doubt in my mind that if you avoid the cognitive distortions I’ve revealed, your motivation will be steady and strong. Gone will be the days of falling of the bandwagon. Arms toning success is right around the corner.

CLICK HERE to discover the fastest way to tone arms guaranteed.

If you read my last article on how to lose arm flab, you understand how important it is to modify thought processes so that motivation never fades when trying to get arm tone. Unfortunately, most women focus on their bodies and forget to focus on their minds—the most important part of the equation.

Fluctuations in motivation are part of human nature. It is impossible to maintain a high level of motivation on one single goal all the time. In this case, flabby arms. The good news is that you can drastically reduce motivational fluctuations so that you almost never fall off the bandwagon.

In this article, I am going to reveal 3 more “cognitive distortions” you should avoid so that motivation stays high over the long run:

1. Labeling. This form of thinking is crippling. You give yourself an “abstract” name any time you mess up. For example, if you miss an arm workout you might call yourself “lazy”, “a slouch”, “unmotivated”, “a loser”, or even worse, “a failure.” Instead of analyzing the specific circumstances that led to the missed workout, you assume something is internally wrong by giving yourself a label. The truth is that nobody can be identified with a single label. We are very complex beings with a wide variety of behaviors that are constantly changing. We are like rivers, not statues. Nothing is internally wrong with you. NEVER label yourself.

2. Whipping statements. Ouch. I say ouch because over time this type of thinking can single-handedly destroy your motivation to get arm tone. Unfortunately, the “no pain no gain” culture we live in has spread this harmful thinking like a virus. If you ever find yourself saying “I should, must or oughta go workout” stop immediately. At first, this whipping technique might work, but over time these words will make you feel pressured and apathetic. Eventually, you will stop working out all together. The remedy? If any of these whipping words pop up in your internal dialogue switch your attention immediately to something else.

3. Minimization. This type of distortion is extremely debilitating because it makes you feel like a mouse instead of a lion. It’s also known as the reverse binocular trick because you see your abilities as being much smaller than they actually are. For example, let’s say you read through a testimonial about a woman that got rid of her flabby arms despite insurmountable obstacles like having a full time job, being a single mother, and having some type of physical limitation. You automatically assume that you could never do something like this. You conclude that you don’t have the willpower to accomplish such a feat the way she did. But how do you know this unless you try? In reality, you probably have just as much, if not more, willpower than said woman. The only thing holding you back is your minimizing assumption that you don’t.

So now you are one step closer towards achieving lasting motivation. Staying on the arm tone bandwagon doesn’t have to be an endless battle with yourself. If you avoid the cognitive distortions, maintaining consistency will be a walk in the park!

CLICK HERE to discover the fastest way to get arm tone!

It took me a very long time to figure out how to lose arm flab. And flabby arms haunted me for a very large portion of my life. They kept me hiding behind kimono sleeve blouses 24/7. I ran into many obstacles before finally discovering how to get rid of the jiggly bastards. One particular obstacle that kept on repeatedly holding me back was fluctuations in motivation.

Whenever I started a new program or diet to lose arm flab my motivation would be limitless. Then it would slowly fade away into nothing. Other times I would feel hopeless and just give up altogether. My consolation? A gallon of ice cream. Or worse, sometimes I found it hard to stay motivated even while making progress!

So I locked myself in a room for 10 days and did a mind-numbing review of psychological literature. I found some incredible work by David Burns M.D. He provided a simple method for self-administering “cognitive therapy”—the only clinically proven thought modification system. The end result? I was able to drastically reduce my motivational swings to the point where I would hardly ever fall of the bandwagon.

If you want to eliminate motivational swings, you have to avoid the major “cognitive distortions” (cognitive = thought) as outlined by Dr. Burns. I am going to teach you 3 of them in this article:

1. All or nothing thinking. This type of thinking leads to perfectionism. You see things as black or white. If you have to have a perfect workout or not workout at all, or if you find yourself trying to get EVERY detail of your program right, then you have this distortion. You see, perfection doesn’t exist. If you strive to obtain it you will be constantly disappointed until your motivation is completely drained. Don’t try to get everything right, shades of grey do exist. Paradoxically, if you ignore perfecting every detail and keep moving forward, you will get faster results. Don’t sweet the small stuff, focus on general patterns of improvement.

2. Overgeneralization. You think that just because something happened to you once, it will keep on happening to you again and again in the future. For example, many women tell themselves “I’ve tried so many times to get rid of my flabby arms, but nothing seems to work, my flabby arms are never going to go away. I might as well give up and get plastic surgery or hide behind long sleeve blouses.” Well, the truth is that many women have successfully gotten rid of arm flab without plastic surgery. What makes you any different from these successful women? Nothing. You simply haven’t found the right approach yet. And I can guarantee that there is a right approach for you.

3. Mental filter. You choose to focus on the negative instead of the positive. For instance, let’s say you eat 6 small meals one day. But your last meal has some junk food in it. You lye down in bed and beat yourself up because you gave in and had some pleasure food. This is absurd! 5 out of your 6 meals, or 83%, were healthy. If you were to maintain this and keep on eating healthy 83% of the time, you would reach your goal very quickly. Don’t dwell on the negative, most likely, there is a lot more positive.

If your internal thought processes aren’t optimized you will never lose arm flab no matter how much initial motivation you have. If you suffer from any of the above cognitive distortions eventually your motivation will fade. And most women do fade and end up “yo yoing” for the rest of their lives because they forget to focus on their minds instead of just their bodies. But you don’t have to make the same mistake!

CLICK HERE to discover the fastest way to lose arm flab!