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!
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